modifying

run 6.5 miles
easy pace - heel still hurts! used a silicone gel insert under it, i guess it helped a little but not much. If I ever run without pain it will be a miracle.

3 rounds of
1 minute - air squats
1 minute - abmat situps
1 minute - box jumps @ 24 inches
1 minute - back extensions
1 minute - isolated squat hold
1 minute rest
my back was killing me on the squat hold. The legs were shaking and not feeling so good either.
headed to the ortho tomorrow to find out about the hand. my thumb does actually feel better unless i hit it off something but it looks worse. I'd love to get good news tomorrow but im not expecting to.