Doh! Injured Already

Well, second run yesterday after work has not resulted in the best of situations.

I was aware that I was still hurting a little from Saturday morning but thought I was ok.
Around the halfway, my right achilles started hurting. Rather than scrapping the remainder of the session, I reduced pace on the run bits, dropping from toes to flat foot and continued. By the time I finished my cool down, I was aware that I had problems with both achilles. Also concerned about my back, I included a back stretching exercise I have been given by an osteopath but something pulled right at the base of my back and by bedtime, I was hobbling with both achilles very painful and the base of my back in spasm and painful.

This morning, the back is almost ok which is a relief but walking is difficult due to both achilles. I can't walk other than shuffling flat footed. Fortunately, I am home based today so I've been working with my  legs up with cold packs under my ankles and ibuprofen gel is being liberally applied. Hopefully, all will be well in a few days but I'm definitely not running for a week now.

I think, though I chose a Beginner training schedule, I pushed the run intervals too much. Typical of me; if I go swimming, I'm incapable of enjoying a leisurely plod, I have to challenge myself speed and distance. On the 1st run, I was on my toes shifting a 10k in 60m pace on the run intervals, which I think was not what the plan expected - a flat footed jog was probably where I should have started.
So, a week's rest already. Not a good start.

Yesterday: 
Note: the two slow pace intervals 4 and 5 are due to being stopped and asked directions!

duration min	pace min/km	distance km
1.0	4.6	0.22
1.5	8.6	0.17
1.0	4.6	0.22
1.5	15.0	0.10
1.0	10.4	0.10
1.5	6.3	0.24
1.0	4.6	0.22
1.5	8.3	0.18
1.0	4.4	0.23
1.5	8.6	0.18
1.0	4.7	0.22
1.5	8.5	0.18
1.0	5.2	0.19
1.5	8.6	0.17
1.0	5.3	0.19
1.5	8.4	0.18
0.2	8.5	0.02
20.2	6.7	3.00