Foot A&P review

On Thursday I ran my first 10k in 9 years. 55:03 I had a couple of goals in mind. 1 was not to walk any of it, 2 was try to pace it out at a 8:30- 9:00 minute mile. I was a bit nervous to do this and try to get as many people as I could to come along. Kerry, Alison, and Erin were champs and ran with me on a perfect day. Brought the wrong headphones so I couldn't control volume or songs on the shuffle. Besides that it was really strange that I actually enjoyed the run. I also started to feel good at about the 4 mile mark. It seemed I didn't have to work on pose. It just felt right. Bad parts: started to blister in mile 6 and 4 hours later started to have pain in what I thought was my ankle. The next day I realized it was the middle of my foot on the lateral side. My biggest fear was that it was a stress fracture. I could dorsiflex my foot with no pain and plantarflex my foot with minimal pain so I really was doubting anything muscular. It's been a while since I dug into some anatomy/physiology of the foot so had to check out what it could possibly be.

A. distal phalanx of the hallux
B. proximal phalanx of the hallux
C. distal phalanges
D. intermediate phalanges
E. proximal phalanges
F. 1st metatarsal
G. lesser metatarsals
H. medial cuneiform
I. intermediate cuneiform
J. lateral cuneiform
K. styloid process
L. cuboid
M. navicular
N. talus
O. calcaneus



According to the picture above it could of been my cuboid or my styloid process. There's a whole bunch on the net about cuboid pain but not on the styloid process. Anyways, pain got much worse the next day and I had a pretty bad limp going which made walking next to Mandie interesting. Both of us limping the same amount on the same side. Anyways did some internet research and found some things that it possibly maybe the insertion point of the peroneals.

What ever it is it was feeling much better on Sunday. Until Mandie and I walked a mile and half on it. We will see how it goes throughout the day. Also, on the sleep front it was a pretty good week I hit 6 out of 7 days going to bed before 10:30! This week I'm going to try and eat breakfast before I leave home.

A quick sum up of workouts:

M-off
T-3 rounds 400m run 15 hang cleans 75#s (traps were sore) 1on 1 off, 1on 50s off...... (1 minute on was shy of 300m)
W-30 db press 40#s, 40 wall balls, 50 box jumps, 60 up/downs (pushup less burpee), 70 russian kb swings 55#s (this was a little too much on the shoulder)
Th-10k 55:03 9:54, 8:58, 8:22, 8:13, 8:42, 9:19 (abbey let me know second mile was a little long, so 3rd mile is also a little short. I think the first mile is a little long)
F-8x1 60-90s rest deadlifts 405# (83% 1 rm needs to be heavier)

Prioritization of Goals

16May10

The pyramid above is from the CrossFit foundational article "What is Fitness?" This is the Theoretical Hierarchy of Development.

"A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects 

foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or  difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer." 

We often in CrossFit (as well as life), fall victim to "what we think" we need and what we really need. What we think we need is usually what we thrive at or enjoy the most. After a couple of weeks and PRs on the Westside program, I was ready to put CF on a sabbatical and delve a bit more back into powerlifting. I think that I can do really well in this arena and the Westside gives me a template with reduced volume that my body can handle. The only drawback is that I'm a CrossFitter at heart. It didn't sit well with me to "suck" at CrossFit.

As I sit and reflect, I revisit the hierarchy above. My nutrition was on the path to correct and my weightlifting was spot on. I told myself it was okay to lose some metcon and certain body-weight things were just going to have to take a hit as I got heavier. Bad bad wrong wrong. I started to do this "little of this, little of that programming" ie I was using Westside for my strength then merging small metcons here and there. A big part of Westside is what you supplement your max efforts and dynamic days. The beauty of CrossFit is increased work capacity across broad time and modal domains. So I was missing supplemental training that would help to continuously increase my major lifts and side as pre-hab/injury prevention and I was missing the frequency of CrossFit workouts reducing my work capacity. All in all I ended up irritating my shoulder, then rehabbing it, then straining my neck/trap (yes, demo'ing a 75# snatch in the am) most likely because my shoulder was bracing to reduce it's range and it ended up calling on it's neighboring muscle for help and support and "pop".

Anyways, on the road to repair I was excited to start back up on the Westside but I'm going to follow the Theoretical Hierarchy. I'm not going to take the jump to what I enjoy most and what I thrive at. I'm going to truly stabilize my base. I'm eventually going to re-draw out the pyramid but the true base is going to be REST (including rest, recovery, and sleep).


Rest: Be in bed by 10:30pm every night, up and about NLT 515am. 
Nutrition: eat a breakfast! Preferably upon waking.
Metcon: mod for neck compensations no strength work this week.