A Nagging Injury

Well, this week a long time nagging injury reared it’s ugly head again. For several years now I’ve been on a running profile with the Army. Way back in 2014 I began to feel deep pains in my feet every morning when I woke up and got out of bed. After about 3 months of trying different remedies, the doctors finally ordered a bone scan for me. It showed that I had stress fractures in a couple bones of my feet. Well, to make a long story short, after some failed attempts at rest and recovery I was given a permanent profile that prevents me from running a 2-mile event on my physical fitness test and basically allows me to only run when my feet feel good for as long as I can tolerate the pain produced, if any.

While I was finally glad to know why the pain in my feet was there, I dislike being on a profile. It’s a very limiting thing when it comes to career potential. I’m disqualified from many programs the Army offers for career progression or special schools. Not only that, but by not being able to run as much as I used to my weight has gone up a bit and is harder to stay lean. I’ve spent a lot of time on a rower and fan bike in the last couple years to get my higher intensity cardio in.

About two years ago I began to notice pain in my feet was gone after a day of jogging, so I began to test my body out a bit more frequently. Up until recently it’s held up and I’ve been running more often to try to get back into Army run time shape and pass a standard physical fitness test. It’s not that easy when running was never a strong suit and you’ve added about 30 pounds of muscle mass since your initial injury. Regardless, I was working at it. Over here in Korea though it seems I may have pushed a little bit too hard. Last week I began to notice a soreness in my left heel. It has only gotten worse this past week, culminating in a severe limp while walking after just a 4-mile ruck march this past Friday. So, I’m going to have to shut down the running work for a couple weeks and see if this pain goes away. Then I’ll have to be cautious about how often I run going forward to try to prevent it from acting up again. I have to keep the long term goal of being capable of running pain free in my sight during this short hiatus. You’ll notice in my training that I scale runs to either the air bike or rower, often trying to add more work than would have been done had I run during a workout. With some luck and smart training I’m hoping to be back to jogging/running in a couple of weeks.

Here’s the week’s work in the gym. It left me feeling pretty accomplished and thoroughly ready for a rest day today.


25 June 2018

Partner AMRAP 20

24 Alt. Dumbell Snatch 50#

500m Air Bike

Score- 10 Rounds + 24 Snatch and 285m

Partner Workout

Row 3000m – at 0, 1k, and 2k do each does:

15 Deadlifts 225#

30 Box Jumps 24″

Time- 21:12

26 June 2018

Barbell Complex – Hang Squat Clean, Squat Clean, and Push Jerk

95 – 95 – 135 – 155 – 185 – 205 – 225 – 245


3 Hang Squat Cleans 95#

3 Toes to bar

* Increase each by 3 every round

Score – 5 Rounds + 3 Cleans (through the round of 15)

Air Bike Conditioning

Every 4 minutes for 28 Minutes, 30 Calories for time

1:37 – 1:39 – 1:33 – 1:51 – 1:51 – 1:47 – 1:36

27 June 2018

Push Press x 3


Partner AMRAP 40 – Split Reps Equally

50 Burpees

500m Row

50 KBS 53#

500m Row

50 Pull-ups

500m Row

50 Pushups

500m Row

Score – 2 Rounds + Burpees and 393m Row

28 June 2018

Deadlift x 10


5 Rounds for Time:

12 Calorie Row

8 Burpee Box Jump Overs 24″

4 Deadlifts 315#

Time- 12:27

Partner Bike Conditioning

10K switch every 500m

Time- 14:27

29 June 2018


150m Row

10 Wallballs 20lb 10 ft

150m Row

10 Thrusters 95#

Score- 4+ 58m

7 Rounds for Time:

15 Calorie Bike

15 Abmat Situps

15 Calorie Row

Time – 20:38

30 June 2018

Bench Press/ Barbell Bent Over Row Superset

7 x 5 reps at 185#

“Helen” Takes a Ride

3 Rounds for Time:

750m Bike

21 KBS 53#

12 Pull-ups

Time- 9:40

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