I fought the DOMS and the DOMS won

I suppose this is one of those situations were "no news is mixed news."  I haven't been updating as often as I'd like because I haven't been working out as often as I'd like and I feel totally guilty.  Yesterday was a huge wake-up call for me in why I can't slack off!

I committed verbally to Team Awesome's plan to run in the San Diego Blood Bank 5k and half-assed the training.  I got into week 3 of Couch to 5k before I let my husband getting sick, work, and other factors take precedence.  I also was being kind to my right knee because it had been giving me a little trouble.

I'm obviously taking this well.

We started the morning feeling fresh and spritely.  Although I hadn't trained I was still confident I could struggle through (I'm an optimistic lady!).  We started jogging and I was doing pretty well! We actually jogged the first half mile or so before something felt "off."  My right knee started hurting (as it has off and on for the past couple weeks).  It was worse though, because I couldn't run through the ache as I normally do.  So, we stopped and started walking as fast as we could.  It was so painful! My race buddy Megan was there and walked with me.   I tried to pick up the pace but my knee and my lack of conditioning were just too much.  I finished the race running, but I knew immediately that I had both under-trained and overexerted myself. 

Which brings me to where I am today.  DESTROYED.  As you can see from the diagram I'm comprised of roughly 50% pain and 50% whining about said pain.  What is the awful pain I'm in and why didn't I feel it yesterday? Delayed Onset Muscle Soreness, that's why!  Ever had an awesome workout and about 24 hours later, felt the effects of said workout in the form of soreness or stiffness?  That's DOMS! 

What physiologically causes DOMS is still under dispute, though the consensus seems to be that eccentric exercise (exercises where the muscle is lengthened to perform a function, like lowering the barbell after a bicep curl) cause damage to the muscle to strengthen it.  The inflammation and soreness in the muscle tissue that occurs because of the damage sensitizes pain receptors in the muscle.  It takes time for the body to have this response, so that's where the delay comes in!

I did do some searches for treatments.  It's pretty clear that nothing you do will cure it and you have to wait out the brunt of it, however, there are ways to lessen the pain.  Heating pads, massage, hot shower/bath, light stretching, NSAIDs (like aspirin, ibuprofen and flurbiprofen), and light exercise are all common suggestions.  Everything but the pain meds are actions that bring more blood flow to the affected area which helps to alleviate pain and speed recovery.  The NSAIDs simply reduce the inflammation causing the pain. 

LESSON LEARNED no more ill-preparedness and no more hiding!  See you at least twice more this week!