Can you say DOMS?

Yowza. Did my body take beating this week!

I know, I know. That which does not (actually) kill you will (actually) make you stronger. If that's indeed the case, I outta be sprouting some serious badass features soon.


Here's what went down...

Coming off of last weekend's relay, I was feeling pretty fatigue-laden on Sunday. Fortunately, by Monday, I was back in the running shoes and out the door for a #5at5 meetup with my friend, Barb. There wasn't any rain falling, but the air definitely was damp. We're talking tank tops and shorts AND a massive mess of sweat when I returned home. Another #nevermissaMonday successfully completed.

Another #5at5 and #nevermissaMonday done

Typically, I keep things on the down-low for Tuesday, unless a speed work session is on tap. I'm doing bi-weekly speed work in this training cycle, and this was an ON week. The weather was nice, but I just wasn't feeling a track workout...so I headed to the outdoor stairway instead. You know the phrase,"hills are speed work in disguise?" Well, I would proclaim that stair running is like hill work on steroids.

I decided to incorporate some strength work into the workout, making it a circuit cardio/speedwork/strength extravaganza. This outdoor stairway is different from a traditional indoor stairway in that it's longer (18 steps) and the steps are wider. Taking a single step is equivalent to doing a "double step" (distance-wise) on any other stairway. Even though the incline is not as steep, it requires a longer stride length and the overall distance is longer. Throw in the strength work, and it was pretty intense. I did everything in sets of 15 (the flights and the strength moves) and paused for a short water break after each circuit. I did a total of four circuits and was done in about 50 minutes. Also, this stairway is located on the edge of our college's campus...right alongside the golf course...so there may have been a few (or several) golfers watching. Oh well...

Can you see the golfers in the background?

Not a lot to report from Wednesday. Maybe an actual rest day...or some lunchtime planking...

Planking outside...it's what for lunch

Another #5at5 on Thursday...only this time the temps had plummeted slightly, the air was humid (again), and there was a pretty viscious wind out of the west that nearly had us at a standstill. This run felt like a first class ride on a trashy struggle bus. Although I had foam-rolled briefly and did a few dynamic warm-up stretches, my hamstrings were oh-so-angry for the entire journey. It had been awhile since I've had a tough run, so I guess it was due time. But, UGH.

attempting to stretch out the achy hammies

Then I had a light bulb moment. While driving to work, I kept going over in my head why my body was so sore. My training has been going well, and nothing has really been out of whack. Then, it hit me...it wasn't the running that was the culprit, but the stair workout! Duh! It was the DOMS (delayed onset muscle soreness)! I had run those stairs pretty hard, and I had run them a total of 60 times, none the less.

Face-palming at my DOMS revelation

Friday was a day full of rain, work, and house-cleaning. We hosted a small gathering of local friends and family to celebrate our son's recent graduation.

The forecast had shown (all week) that Saturday would be a rain-out. Barb and I had been stalking the weather (on several weather apps) to figure out when to get in our long run. We kind of made the decision to postpone the run until Sunday morning (though neither of us like Sunday morning long runs).  She texted me mid-morning and said her app showed a break in the rain around noon...should we attempt to head out then? Ugh. Decision time. Although I was dreading a Sunday morning (long) run, I had not mentally prepared (or fueled) for a Saturday long run...and I was hoping for 16-17 miles, which would be an approximate 3-hour commitment. Ugh, could we make this work...on short notice?

Well, we decided to "pull the trigger" (Barb's words), and we headed out around 12:15. The air was damp (from all the recent rain), the temps were cool (low 50's), and the wind was crazy (much stronger than the 15mph on the weather app). Did I already say, "ugh?" For the most part, my energy felt fine, but my mental mojo was MIA. The first 3-4 miles were into the wind, after that it got better (for awhile). We were able to keep our pace around 10-10:15 for the first 8-9 miles. We stopped back at my house to regroup and use the bathroom (and I foam-rolled for a minute), then we headed back out. My hips were aching like crazy, and I knew my gait/form was suffering as a result. Even after rolling (and some Icy Hot), the struggle was pretty rampant, especially in the final 3 miles. Barb was feeling pretty tired as well, so we called it good at 16 miles. I think the impromptu-ness of the whole shindig is what threw me off (and Barb, too), and the less-than-desirable weather certainly did not help. But, we got it done! Onward!
  

Runner Friends are the best! Those 16 miles would not have happened on my own.

After spending the rest of Saturday (as well as that evening and all through the night) feeling like a train wreck, I woke up Sunday to another day of cold weather. I think the temps were even colder, and the wind was stronger...but the rain was gone. I headed out and did a 1-mile recovery run and came home feeling like a new person. I've been doing short recovery runs the day following tough races/training runs for a long time. A lot of people think it's not worth their time to make all that effort for such a short run....but for me, it's 10-20 minutes of necessary recovery. Seldom do I ever regret doing those short runs because they help stretch out the aching muscles and work out any remaining kinks. And, a bonus to this recovery run? It confirmed that Barb and I did the smart thing by running the day prior because the weather would have been much colder (and windier) had we waited.

Look closely...I'm back in full tights and a puffer vest

In other news:

My #Fridayfashion post had me in a funky purple and brown maxi-length sun dress...but I had to add the denim jacket because it was so cold outside (temps in the low 60's and rain). Funny how a casual denim jacket actually "dresses up" an outfit, huh! Are you following me on Instagram (link HERE)? Post a #Fridayfashion pic and tag me! I'd love to see what you're wearing!

Yes, the planking continues! Even with my cranky hammies, I was able to "hold the position" for a 5-minute plank on Thursday. Care to give it a try? I challenge YOU to challenge yourself!

Yes, you can plank in street clothes...on your kitchen floor...

In case you missed them, here's last week's posts:

Miles, miles, and more miles

Market to Market Relay:Teamwork on the Trail

Spring Fashion Essentials for Fitness

So, that's a wrap. It felt like I spent the greater part of the week fighting the DOMS, but all is well. A few aches and pains are a sign that the muscles aren't sitting idle, right? My mileage (Monday-Sunday) came in at 27 (plus probably a good mile in stair work). This next week will be a low-key one. After the past three weeks of races (and increasing distance for my long runs), it's time for a scaled-back recovery week.

How was your week? Ever been plagued by the DOMS without knowing (or forgetting) where they came from? Ever done an impromptu long run? 

 I'm linking up with Wendy (on behalf of Holly and Tricia) for the Weekly Wrap. Please join us! 

**I'm also linking up with Marcia and Patty and Erika for Tuesdays on the Run... Join the party!