On to week 4 of my home made plan...

[didntrunthat]

Well week 3 got completed although adjusted slightly to accommodate my dodgy ankle:

Week 3:

1. Intervals - 10 mins warm up, 30 secs hard & 90 secs easy x 5, 10 mins cool down

2. 20mins easy

3. 5km - this became another 20min run although at a slightly faster pace than easy.

I think I've found that lots of short runs have helped me pick up my pace a bit - not intentionality, I've been trying to go slow and steady to avoid ankle pain.

Today was the first run of week 4 which became the 5k run from week 3 so I will probably swap run 1 & 3 around there.

Week 4:

1. 10min jog, 1min brisk & 2 min easy x 4, 10min recovery

2. 20mins easy

3. 5km

My pace has increased - 5.3k at 6:38min/km 35mins 23 secs total.

I've had a REALLY busy couple of weeks at work and have found that the stairs are worse for my ankle than running - it's not easy to avoid them though as the lift doesn't go to my office without having to cut down a few back corridors and through fire doors!

This morning I tried the RunKeeper app on my phone - it was great! Every 5 minutes it updates you with distance, pace and speed and you can play your own music or listen to the radio in the background...for free

Still slightly concerned about my ankle...I will give it another week or so if it doesn't start improving it will be time to make another visit to the doctors.

[TJFlute]

What a nuisance about the stairs

So your pace is increasing: that's really positive, considering the problem with the ankle.

Take it easy, and it's definitely worth a visit the doctor if it doesn't start feeling better x