Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.
Warm up
shoot hoops -- not bad considering I haven't touched a basketball in at least a month
mobility
Work
stiff ankle hops 3x20s, ~30s rest
quick line hops 3x10s, ~30s rest
hamstring curls on physioball 2x35, 40 -- hard but not killing myself
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.
core circuit w/MB
Cool down
stretch
foam roll -- hurt like a mother. Keep saying this but I really do need to get more consistent with soft tissue work.
