In a DAZE of the DOMS

The DOMS? I get them from time-to-time, but this past week the DOMS were front and center.

Good old reliable Delayed Onset Muscle Soreness. We've all had them. Although they can be rather burdensome, they are not necessarily a bad thing. Life goes on, and so does fitness...

But, first things first!

Welcome to the Weekly Run Down! I am so excited to host this link-up with Deborah (from Confessions of a Mother Runner). If you write a fitness-based blog, you're invited to join the party. The link-up opens at 1:00 (EST) on Sundays and remains open through Monday (noon). Please share your weekly fitness endeavors, training highlights (or low lights) and race recaps. We ask that you link back to both hosts, and we encourage you to read/comment on the other linked blogs as well.

Here's the latest Weekly Run Down:

Memorial Day Monday
For the past few years, a bunch of local peeps have gathered at the lake on Memorial Day morning.  We run a few miles around the lake and then run through our local cemetery (which is right near by). We keep the run on the down-low, and are respectful of the location. This Monday, though, there was rain coming down. Barb and I were the only two to show, so we just took a walk through the paths/trails under our umbrellas. When I got back home, the rain had stopped, so I headed out for just a short 1-mile run....

Then, the hubby and I headed to the gym to take part in the local Murph Challenge. More details are on the blog post (HERE),but let's just say it was pretty intense! It's a specific workout most CrossFit enthusiasts do on Memorial Day Weekend in honor of fallen Navy Seal Lt. Michael Murphy. It involves:
**1-mile run
**100 pull-ups
**200 push-ups
**300 squats
**another 1-mile run
(many do this with a weighted vest)

All told, I did both of the 1-mile runs and managed the 100 pull-ups (though those were modified, as pictured). I white-flagged the push-ups after 130. Since I had a race happening later in the week (DAM to DSM on Saturday), I chose to do just 150 of the squats (half of the allotted 300). I seriously do not remember when the last time was that I sweated SO MUCH from strength work, and I felt like quite the #badass, even though I (technically) didn't complete the entire workout.

Totally Tough Tuesday
The Murph workout gave me a ginormous supply of endorphins, and although things felt sore Monday night, I didn't feel any outrageous aches or pains. Fast forward to Tuesday morning, and it was a much different story. Everything from the waist-up hurt, and it took me several minutes of grunting and deep "cleansing breaths" to get my pajama shirt off because I could not move, lift, or contort my arms. By mid-afternoon, my quads joined the DOMS party (probably from all of those deep squats). All I managed for fitness that day was a 1-mile walk with Max, and lots of yoga/stretching/foam rolling.

Wonderful Wednesday
The temps were forecast to be warmer by afternoon, so Barb and I postponed our run until after work. I did get out in the early morning, though, for a walk, and my legs felt so much better. My upper-body, though, was still feeling grumpy.

By afternoon, things were feeling better. Barb and I rallied, and did our #5at5 run after work (so, technically, another #5at5PM). I think I had a continuous smile on my face from the moment I laced up my shoes because (1) the icky, damp day turned warm and sunny, (2) all of the lower-body DOMS were gone (though the upper-body still felt compromised LOL), and (3) running with friends is the best! Wouldn't you smile, too?

Low-Impact Thursday
Max and I got out for an early morning walk before I headed to the office. We repeated said walk after I got home. Then, we went for a 2-mile walk with the hubby after dinner. Five total miles, thank you very much...and nothing else since my upper body was still DOMS'ing.

Finally Friday
Early morning shake-out run in the early morning sun! Finally, all muscles and body parts were feeling back to normal! By the way, did you know Friday was National Smile Day? I hope you celebrated!

A Dam great Saturday
The day began with a 3:50 a.m. wake-up and a 4:35 a.m. departure to get to Des Moines (an approximate 50-minute drive) for the DAM to DSM 20K. Being a point-to-point race course, all runners need to ride shuttles to the start line, and the last bus leaves at 6:00. Scattered storms were in the forecast, but the morning was pretty clear when we arrived. The air was quite humid, though, and some light rain did break through for a short while, but it was minimal. None the less, the race went great under the new management company! Not a PR for me, but definitely one of my better finish times (especially considering the heat, humidity, hills and numerous photo op stops LOL). Stay tuned, I'm hoping to have the race recap posted in a few days.

A Simple Sunday
A short shake-out run in the early morning (in the new D2D race shirt, none the less), and all things felt great. Seriously, this is my coffee...a beautiful sunrise, ZERO traffic, plenty of birds singing and no aches/pains from the previous day. There's also some extra walking and plenty of garden squats on tap for later. Don't be jealous.

Even with the DOMS taking up residence for most of the week, I still was able to stay somewhat active (albeit a bit on the conservative side). After the Murph workout on Monday, there was no more strength work happening (umm #ouch), but yoga, daily stretching and foam rolling were paramount. Running capped out at 24 miles (12.5 of that was from Saturday's race), and there was plenty of walking (23ish miles). On a side note, my May miles totaled out at 83, which is the highest monthly miles I've had in awhile and, knock wood, things are feeling good and injury-free. Lots to be thankful for!

In case you missed out, here's what happened on the blog this past week:
Here Comes the Rain...Again
My First Murph
So...Let's Runfess Already

In other news:
Friday Fashion Flair on Instagram! Did you see this week's featured outfit? They're not everyone's gig, but I love cold shoulder tops! I'm especially drawn to the more dressy blouses....because they can be "dressed-down" with the right accessories. Of course, I'm all about distressed denim, open-toe booties and chunky jewelry as well. As usual, you're welcome to join me on Fridays...grab the hashtag (#FridayFashionFlair) and play along.

Friday morning, the sun was especially beautiful, thanks to the smoke from the recent Canadian wildfires. Although it looks like its usual yellow self in the pic, it actually had a funky orange/reddish glow. Too bad my phone camera couldn't do it justice.

So, that's the latest in Kim's world of fitness. Although it was a challenging week of DOMS recovery, it was nice seeing (feeling?) what muscle groups need a bit more consistent work. Glass half full, right?  I'm also looking forward to getting back to a bit more cross-training this week, and possibly some HIIT or speedwork. Stay tuned...

Tell me something about your week... Great workouts? Tough runs? New race(s)? Canadian smoke?

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