Wed., Apr. 18 - CrossFit, 2-Mile Run/Walk, and Podiatrist Appt.

The CrossFit WOD was 4 rounds for time:

• 15 burpees - Did these normally the first round, then using a bench for the remaining rounds (doing the push-up against the bench instead of going all the way down to the floor)
• 15 SDHPs (Sumo Deadlift High Pulls) - Getting a weighted barbell off the floor in a pull that really uses your triceps (YouTube video here)
• 200 m run (about 1/8 mile)

FOUR rounds - UGH. Finished in 18:57. With warm-up, instruction, WOD, and core (15 back extensions), total workout time was about 40 minutes.

Also did my first of 3 run/walks for this week and incorporated THREE quarter-mile intervals - yes! Warm-up and cool-down were five minutes each of walking, and the rest was intervals of either .2 or .25 miles jogging @4.5 mph and 90 seconds of walking. Total time was 32 minutes to cover 2 miles.

Finally, my left heel has been painful and aching for a good 2 or 3 weeks now, so I saw my podiatrist today. He thinks this project's regimen is stressing my fascia (?) bands, especially with the increased mileage I've been doing and all the high impact of some of the CrossFit exercises. I'm considering changing my routine, but not until after the Warrior Dash. In the meantime, there's quite a bit I can do - wearing my very attractive boot to bed, stretching more, and massaging/icing by rolling my arches over frozen water bottles. Hopefully that will ease some of the inflammation until I swap jogging for biking or something like that.