The runner’s morning after problem—- DOMS!

Have you ever had a run where you tell yourself over and over again throughout the run that if you just finish then the second it is over you can let yourself just lay on the sidewalk for a few minutes because you are so tired.  This was me at about 6:30 a.m. and it felt very good.  The rain felt good too.  Running in the rain (light drizzly kind of rain) is always fun.

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(No I do not put mascara on for my run I just don’t always ((or ever)) remember to wash it off the night before)

Mile splits:  7:27, 7:08, 7:05, 7:03, 7:00, 6:56 and .5 at a 6:21 pace.  Then I laid on the ground for a few minutes and followed that with 2 miles with 10 strides mixed in and .5 mile cool-down.

Long story short-  9 miles.  

I feel like DOMS will be my middle name tomorrow.  

How about we talk about DOMS for a minute (that was a lame transition).

I think that DOMS (delayed onset muscle soreness) is something we have all experienced at some point.  ((all info from The Runner’s Body book that I love))

“Even the most experienced runners endure DOMS after intense running— or any other activity, for that matter– that their bodies are not used to.  This is a part of running that we’d all love to avoid, but it lies in wait for us after hard training.  It is the morning-after problem.”

When do we have DOMS the most?  Usually after a very long distance run at a slow pace or after very fast paced running and hill training always gives me major DOMS because I rarely do it.

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“The good news is that this pain is not in vain.  The old saying “No pain, no gain” is appropriate here, because the eventual outcome of this entire process is that your muscles become stronger, and less likely to be damaged in the future.”

Basically I am going to start appreciating DOMS because I now know that it just means my muscles are repairing themselves to be stronger= getting faster. 

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Good news.  I found my new go to chocolate chip cookie recipe.  They have everything I am looking for in a good chocolate chip cookie.  Recipe HERE!

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And Brooke and I went to our happy place today to get bananas and almond butter.  All is right in the world again..

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How often do you experience DOMS?  When was it the absolute worst?

-After my first three marathons I don’t think I walked for 2 days. 

Tell me one of your happy places!

What is your criteria for a good cookie?

Running in the rain… what are your feelings about it?

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95 comments

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I think chocolate chip cookies sound like a good cure for DOMS. Or, a distraction, at least!

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I think you are very right.

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Worst DOMS ever – after a cycle cross class

Any cooking that is soft and BIG is a favorite of mine ;)

I like running in the rain as long as my shoes don’t get completely soaked.

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Cycle cross…. I need an explanation on what that is!

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At my gym it’s a mix between a spin class and a strength training class, so essentially you alternate high intensity cardio with boot camp type strength exercises. I’ve seen it at other gyms, too, and it was called cycle sculpt. AWESOME workout – just a little bit of a butt kicker!

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I need to experience this. Sounds so hard!!!

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I love WARM, chewy chocolate chip cookies and they cannot be flat. I’ll actually put them in the microwave to warm them up.

My happy place is the beach, 100%. Or the kitchen when I’m baking and “in the zone”. ;)

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Thank you for giving me the best idea ever to reheat my cookies. You are brilliant.

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gah my Trader Joe’s has been out of their almond butter the past TWO times I’ve been there. Jealous.

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NOOOOOOOOOOOOO

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TJ’s being out of stuff is heartbreaking AND scary- ’cause randomly they’ll discontinue products.

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I’ve got DOMS right now from running stadiums. So sore!! I enjoy a light drizzle at the end of a hot summer run. It’s so light and refreshing!

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WOMEN…that is hard core. Awesome workout!

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One of my happy places is our backyard at night. We turn on the pool lights and waterfall and look at the stars :-) I’m definitely not a fan of running in the rain. Wind is worse but rain is #2 on my least favorite conditions to run in list.

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I’ll be over for tonight’s star gazing:) MISS YOU! I agree, wind is the worst.

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Worst DOMS? Probably after running my first half-marathon. I didn’t train over 8 miles for it. I had to call in sick because I hurt my ankle, too. Fortunately, after running the 39.3 Goofy Challenge nearly two years later, I was walking on sunshine after the race! I may have grown up a little.

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You only ran 8 before the half?!?! WOW!! I want to do the goofy challenge! You are amazing.

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I hate to throw a shameless (or shameful) plug in here… but you know that VFuel was created specifically to combat Delayed Onset Muscle Fatigue (or soreness). Would love to see how it would work for doing the same run with a VFuel every 20 minutes! Great post!

Don’t experience it too much anymore! Depends on the point of the training run. If I am trying to get more efficient at burning fat, then it will be more prevalent.

The Texas Hill Country makes me pretty happy!

Soft is the priority! Can’t stand a crunchy cookie!

Love running in the rain! Gives me energy and have never minded getting wet.

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I seriously was thinking that today! How far into the run do you usually start taking in fuel. I feel like my mileage has been so low lately to use some. Would love your advice!

I could not agree more about the sadness that I get from a crunchy cookie.

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A run like this one at the pace you were going, especially with the kick at the end, it would be *ideal* to take one every 20-30 minutes to prevent DOMS. It will still help A LOT if you did one every 30+ with one about 15 minutes before you run and one right after you get done.

Had a guy run Hard Rock last year. He was slow, but took VFuel every half hour for 43.5 hours (yes, 87 gels) and wasn’t sore in the days following one of the hardest 100’s on the planet.

And, yes, I tell my wife that if I wanted a crunchy cookie I would just mix sand and sugar together… it would be cheaper. ;)

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THANK YOU!!! I will be using your advice. 87 gels and not sore after that crazy race, wow.

HAHAHA yum…sand and sugar:)

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I don’t know what Vgels are, but a nutritionist recently told me to take 1/3 of a gel (GU or whatever) every 30 min during my runs, and that has helped tremendously! I’m able to finish without feeling completely fatigued (even when it’s a half-marathon) and I actually feel better the rest of the day as well.

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I had pretty bad DOMS after my first marathon (in Dublin, Ireland in 2004). I went with Team in Training and I remember a bunch of us having to slide down stairs at Heathrow on our butts because it hurt too much to walk down them normally!

Happy places: cupcake shops, Publix, San Francisco, Charleston SC (my hometown).

Good cookies must have chocolate and/or peanut butter. Bonus points for nuts and oatmeal.

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worst DOMS…day after my my first marathon! Think the fact that we drove from nashville back to new york didn’t really help things. And I was just at your happy place! Mine is whole foods, where I spend my salary.

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Worst DOMS was this 10 mile race I signed up for randomly. It was like an hour from my house and little did I know that territory becomes almost mountainous. I was just sprinting down all these hills and huffing and puffing up them, I felt sick after and by the end of the day was already having trouble walking lol

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Worst DOMS was after my first half marathon and first marathon. Could barely walk! Those cookies look AWESOME!

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AWESOME run!!!! How in the world do you get such great negative splits…I am wondering of I am even capable of it :)!
I walked in the door this morning and no joke 1/2 minute later it was totally pouring! Drizzle is great …pouring not so much!
I had DOMS after my 1/2 which is why today was my first day back on the track.
My best cookie is the hot out of the oven soft kind!!!

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I don’t really experience it right now because I haven’t really been running “hard.” The last time I experienced it was after my half marathon in May but the worst was my very first marathon, Dallas White Rock.

My happy place is in the ocean or a white sandy beach.

A good cookie has to have chocolate chips and be chewy. I also have to be able to taste the brown sugar in it.

I love running in the rain, my fondest memory is of my dad and I running in the rain and my mom getting after us because she said we were going to get sick!

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I did a 14 mile training run in January and the next day I had to find someone to take my shift at work. My legs were dead and I was a waitress at the time.
I look crispy cookies… even slightly browned more than they’re supposed to be. Yumm.
I have a weird phobia about wet clothes so I absolutely HATE running in the rain. It was so hot today though you would have thought it poured on my way home because of all my sweat.

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warmups perhaps, but the scenice indicates that static streetching before exercise does not reduce muscle soreness, does not prevent injury and may actually damage athletic performance. Stretching after, perhaps has a role but again not influence on muscle soreness.Stretching to address particular deficits is fine but indiscriminate stretching is a waste of time.

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I’m pretty picky about my cookies… I like them warm, slightly crispy on the outside, gooey on the inside, and with chocolate, obviously. I’m also not a big fan of flat cookies… I like them way more when they’re kind of cakey and fluffy.

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I am totally that person that lays on the sidewalk after a hard run. And as big of a germaphobe as I am, I know I’m exhausted when it’s time for a lie on the sidewalk.

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Mine is always the worst after a race – no matter the distance. For some reason pushing hard combined with race nerves just does my legs in!

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I have to admit, I secretly kind of enjoy DOMS >;) I think I see it as confirmation of a “good” workout or something like that. However, the worst time was the day after I took my first (and last!) kickboxing class. I put all my effort into it and could barely walk up the stairs to work the next day. Oof!

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OMG! This is so me! Some runs are worse than others, but I know that at least once per week I will have a run where I just cannot wait to sit my @$$ down (or lay down) afterwards. Generally the whole run is spent bargaining with myself and generally ends when I promise myself I can just “sit” if I get over that last hill, through the next mile, past that next stop sign, etc…

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I felt the same way about my long run yesterday! I was trying to run at my goal marathon pace and it was hot and I was just ready for the run to be OVER. And I’m glad I’m not the only one running out there with the previous day’s mascara. :) I definitely had DOMS bad after my last marathon. I hope yours isn’t too bad!

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After the breast cancer 60 mile 3 day I had DOMS soooo bad and some of my toenails fell off. That was the worst, it was an incredible event but I have no intention of doing it again

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Yesterday I went on a 30 mile bike ride in the morning, by the time I went to bed I had DOMS for sure!

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I LOVE running in the rain when it’s a warm rain. Cold rain=no. Warm rain=awesome.

One of my happy places is the library. I’m a huge book lover.

My worst DOMS was after my half marathon in 2011. I got a 4 minute PR and I could barely walk the next day.

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Timely post! I’ve been dealing with the WORST DOMS after dancing in a parade over the weekend. I’m no dancer, so I was absolutely using muscles that hadn’t seen the light of day in a while, and I think I got a little too swept up in the festive vibe of the event. I pretty sure I’m going to die now. I’m clinging to that 48 hours comment. Hopefully that means I’ll start feeling better soon here and be able to walk the dog without hobbling. Maybe those cookies will make me feel better. I will pick up some chocolate chips tonight!

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I am addicted to Trader Joe’s…I think I have a problem. :)

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I’m crazy and actually go out and search for activities to make me sore. I’ll go through periods where I’m super active but don’t experience soreness and start to crave it.

Happy place= running trails, my kitchen, my yoga mat

You’re probably going to ban me from your blog- but I hate chocolate chip cookies (I’ve been told I’m un-American). Perfect cookie is warm, soft, but with some crisp. Favorite cookie is the peanut butter dream from Panera.

I’d rather run in rain than brutal humidity and heat. On super hot runs I LOVE sprinklers!

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Right now I’d probably get DOMS from anything -I’ve been slacking! The worst was after my first marathon -going down stairs was such a ridiculous chore!
Happy place: Hot yoga studio -love it, headed there shortly. :)
Chocolate chip cookies: chewy, not flat, with a little extra salt.
Running in the rain: In the Seattle area, hard to avoid. :)

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2 days after. Remember that one time when we did Crossfit and it wasn’t terrible…and then 2 days later I couldn’t move or laugh or breath without pain. Ha!

Light drizzle rain? Fabulous. Down pour? Terrible. I do not like sloshy running. Once I was running and I heard a crack of thunder and then it was an instant downpour. I was 3 miles away from home still. I ran as fast as I could, but I thought for sure Ross would have come and got me – he knew my route. Nope. When I walked in and he saw me completely drenched, he just laughed at me too. Worst part? I had just washed my hair that day. I friggin hate washing my hair.

I did an 8 mile tempo run on Saturday and tried to channel my inner Janae – I was not as speedy as you – but I stayed in each mile and pushed it. And it totally worked. And then when I was done, I thought, how the crap do you run so fast for so far so often? lol. You are awesome…and that is why you are fast and I bow down to you.

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Hi Janae, quick question about refueling. Do you ever use any type of shot blocks or whatever during spin class? I’m not a runner, or a huge fan of cardio in general, but I’ve gotten into spin lately, and quite honestly I’m not awful at it! However, I find myself occasionally getting pretty worn out during the ride. Not sure if fueling during might help. Any thoughts?

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Hey Christine! I am so happy you are rocking spin:) I never have used fuel in spin personally but I think you should try it out! No harm in trying it and then seeing how it affects your workout! Good luck and let me know how it goes!

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How often do you experience DOMS? When was it the absolute worst?

-Just felt it yesterday after my 7 mile run on the treadmill. I felt like an old lady, lol!

Tell me one of your happy places!
Oregon Coast!

What is your criteria for a good cookie?
Chewy and chocolatey! My sister just brought over a tub of cookies today…the Neiman Marcus $250 cookies are amazing! They are made with blended oatmeal;)

Running in the rain… what are your feelings about it?
Only ran in a light rain and it was amazing!

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How often do you experience DOMS? When was it the absolute worst?

After half marathons. The last half was the worst- or maybe it was just the most recent, so that’s why I feel that way :)

Happy place- parks, my couch, the car during car rides with husband

What is your criteria for a good cookie? Chocolate and GOOEY! No crispy cookies over here, please!

Running in the rain… what are your feelings about it? LOVE! I agree, it’s refreshing :)

I’m having splits envy of your pace. That sounds weird, but I swear it’s just as real as race envy!

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After my first marathon stairs were near impossible. I have lots of stairs at work so it was a painful couple of days. I like running in the rain. It can be refreshing and makes me feel hardcore.

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Hmmmm. Chocolate chip cookies? You don’t say…

You really took that workout to task! Nice :)

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i usually experience tightness in my calves after running a half marathon…maybe i should foam roll a bit better?! lol it hurts so good, though, if that makes sense. i remember wearing compression sleeves for probably 48 hours straight after my last half!

trader joe’s is one of my happy places, too :) i went grocery shopping there yesterday morning!

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I hate DOMS! I often think, wow, I don’t feel as bad as I thought I would after that [long mountain run, hill work, distance run]…and then the next day I have to walk very slooooowly to my job on the 3rd floor. The worst DOMS I’ve had recently was after hiking to the top of a mountain, and after my very first spin class.

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I always experience DOMS the night after my hard workout, at least 36 hours. I actually haven’t been sore in a while, sometimes I like when my muscles are sore because that means they are getting stronger!

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I had DMOS after my first trail run last weekend-it was BAD! And after my marathons too. oooo painful, but so worth it, right? Thanks for sharing!

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I’m experiencing some DOMS right now! I’ve started strength training and my body is reacting. But after races, it especially hits me for a couple days.
If a cookie has chocolate, I’ll probably like it. I’m easy to please.

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My happy place is on a trail in the woods. Could spend all day there!

A good cookie has to have chocolate! My favorite is a peanut butter chocolate chip pecan cookie my mom makes. I need to recreate that recipe!!!

I love running in the rain, especially if it is a cool rain when it’s hot outside.

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That DOMS article was SO GOOD, thank you for sharing!! I love thinking of it like that: no pain no gain!!! So true! :)

xo

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I have sure felt DOMS plenty of times. Mainly from hilly runs or new exercises classes like barre. I wasn’t sore the first time I took that class…. It then 2 days later my arms were killing me.

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I love running in the rain in the summer, but my ponytail tangles like nobody’s business and it takes a good 20 minutes to untangle, and suggestions?

Speaking of hair and DOMS, I was reminded of my second ever bodypump class from the weekend when I attempted to do my hair this morning, ouch! :)

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Oh man, I didn’t know these were called DOMS. I just thought everyone got progressively more sore the next day or the day after that. I used to get them all the time when I first started running. Now I’m feeling them again as I amp up my distance.

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I don’t like running in the rain! I hate getting wet! lol

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Ditto!! It’s second to running in the frigid cold weather, for me. Lol!

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DOMS are a good kind of hurt and I definitely think that choc chip cookies are a good fix for it!

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My happy place is Aruba! :-)

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I experience DOMS after my long runs, but the worst ever was after I had done my first 2 days of P90x . It was awful!

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I enjoy DOMS knowing I worked hard. Janae, I hired a coach and was so excited to start this week. Yesterday, I went on a bike ride fell and broke my elbow. Not only does it hurt but I can’t run for 6 weeks. I love running in the rain too.

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Oh no!!!!! I am so so sorry about your elbow! That is so sad. You will love working with a coach!

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I love DOMS. It means I worked and I am getting stronger. I don’t mind running in the rain. My happy place is the awesome, local deli/brunch place. I meet girlfriends there for longggg chats and my husband every Saturday after my killer gym schedule/classes.

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-I stopped at Trader Joe’s today…gosh I love grocery shopping! (yep, I’m one of those people…)
-I love running in the rain (in the summer) – it actually kind of makes the run fun.

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I love running in the rain as long as it’s not a 34 degree rain! Yes, one time my hubby and I ran 22 miles in 34-36 degrees and steady rain…

I think the sorest I ever got was after my PR marathon at Steamtown. I ran hard and there were a lot of hills (a lot of them downhills) and my quads screamed for days! It was such a good pain!!!! :-)

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DOMS? I feel like I have that every run. LOL

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Uh-oh, I just did the most hilly run of my short running career, I fear DOMS doom! If only I had some chocolate chip cookies…

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DOMS is pretty much the reason I had to scratch my 10K last month and drop to the 5K – I felt something in my gait go funny on a Tuesday run and boom – Friday comes and my right leg is completely messed – after rollin, icin and rubbin – I was able to get the leg ready for a 5K.

I’m pretty sure I am going be hurtin tomorrow or Wednesday as I arrived at the track for practice way early to get some 400’s in and my co-coach said “hey wanna do some hills?” – and we did 10 sets of pretty intense hills. Since I never do hills……oh oh

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My worst DOMS would be my first marathon without a doubt! :) I am pretty sure I had chronic DOMS b/c it lasted for a couple weeks. lol.

I LOVE RUNNING IN THE RAIN! Not like a hurricane rain. The best would be a light drizzle to the point where you could run in a tee shirt and shorts. The thought of that takes me to my happy place—-running! :)

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Post speed work is always brutal but nothing like post marathon! I don’t think I walked right for a month.

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Worst ever experience with DOMS was quite a few years back when I used to lift weights regularly adds I squatted 280 lbs. for 8 reps. Not the machine kind either but the free weights. Awful! Also typically after trail runs depending on which trail I choose.

My happy place is being in the mountains with my best friend/husband and our two beautiful babies, and our two fur babies. Live the outdoors and anything related to being in the peacefulness of the woods.

Janae, you have almost as big of a sweet tooth as me. I have an incredible chocolate chip cookie recipe that is absolutely to die for. Love baking, especially making different candies and wedding cakes, and specialty cakes. It’s a little hidden talent of mine.

Love running in the rain during the spring and fall but in the summer here it is easy too humid for that.

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My good cookie criteria is LOTS of chocolate chips, soft, but slightly golden crisp on the bottom, and a nice buttery ooey gooey flavor. OMG, now I really need chocolate chip cookies. Definitely my sweets weakness.

TJ’s is definitely my shopping happy place. I always have to try something new when I’m shopping there.

I like a rainy run, but only if it’s hot out and the rain is mild to normal. I ran in a torrential downpour in 45 degree weather a few months ago for a 10k and it was AWFUL! Haven’t had another one since. I usually won’t head out for a run in the rain, but if it happens to start raining while I’m running, it’s not a big deal.

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I love that Brooke is helping you shop

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Such speedy runs!!!
I love running in the rain, IF it is just misting. Last year is was POURING at teh Houston half marathon and that was miserable. But I was so irritated, it made me run fast =)

My favorite place right now is the Japanese Garden in houston. My 14 month old loves to roam around inside. There are all of these cute little bridges and she gets a kick out of running back and forth across them.

White chocolate – macadamia for cookie bliss!

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I am so glad you wrote about DOMS – I’m going through it now. Ran a hard race yesterday in HOT HOT HOT weather with not enough water stations.

I’m a fan of running in the rain. Cools the body off so it doesn’t overheat.

My happy place=on the couch with a cup of coffee and my pup curled up beside me.

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Not a big fan of DOMS, either! I just experienced it after my PR half marathon a couple of weeks ago which began with three miles gradual downhill. The downhill is the killer for me! I had it the worst one time about 15 years ago after we’d climbed a mountain in WA and hiked back down. Holy moly! Major DOMS for a week!

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I definitely get doms after a hard run. It’s always such a nice surprise

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I usually experience DOMS after most of my long runs or when I add in hills.
My happy place is Target, and I was able to go there today after an 8 miler (woohoo!!)
My go to chocolate chip cookie recipe has LOTS of butter :)
I LOVE running in drizzly rain

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I don’t really get DOMS from running anymore. I did, however, get it after mulching with stone for three days straight. That was rough!

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I enjoy running in the rain (as long as its not freezing out!) and I’ve actually PR’d twice when running a race in the rain. Good cookies are soft on the inside and just firm enough on the outside. And have loads of chocolate chips or other goodies!

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The worst DOMS for me always come 24-36 hours after a work out with squats and lunges. Owww. You should try sun butter!! I see it in your picture and that ish is delicious!!

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Remember when you had never been to Trader Joe’s before?!?! Oh, how the times have changed!!

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One of my happy places is my job……….love my work!!

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Happy place = anywhere that I am with my family when we are relaxing and having fun.

Cookie = OMG! My mom gave me a book from “Taste of Home” with like 500 cookie recipes. Hands down the very best are these rosemary honey cookies. I originally made them for my DH and I, figuring that the kids would eat the chocolate chip ones. Yeah, they ate ALL of the rosemary honey ones. ALL. I have to make a triple batch in order to make sure that there are some left. They are light and airy and the perfect balance of sweet and savory.

Running in the rain = it depends. I don’t mind a light rain on a warm day, but I hate, hate, hate running in cold rain. I refuse to run if it’s freezing rain.

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Trader Joes is my happy place too
I actually do like running in light rain as long as it’s warm enough :)

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I love running in the rain too… the light rain. I have run in pouring rain as well when I was training for a half, because if I had a run scheduled I ran no matter what the weather. I think it keeps me moving more.

I get a similar think to DOMS when I do a lot of lunges… it’s never the next day it hurts my butt, it’s the second day. ouch!

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I love six sisters! Your cinnamon roll cake introduced me to them. Did you ever try that recipe I sent with Symphony Bars?

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I def had DOMS after my marathon…it was so painful to walk down stairs and to sit down.

I looooove milk chocolate chips in my cookies….I will be making this recipe this weekend for my dad’s bday cookout :).

My happy place(s)…the NCR Trail, the beach (any beach will do), and Disney World.

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I am currently in the DOMS phase of my RNR Seattle marathon…..walking up and down ramps really bother me….but man oh man, my calves feel super strong!

My happy place is in my kitchen with cookies ready to bake.

Good cookie = butter!

I love to run in a light drizzle….raining cats and dogs? not so much!

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Fab read!
I like to lay down after I’ve reached my goal after a run too, its a satisfying moment of solitude and achievement.
I get DOMS quite a lot, I’m forever pushing myself but I thrive on that feeling, the ache is a pat on the back that says ‘you did well’ / ‘it’s working’
I love cookies that are warm, with the choc chips just slightly soft and runny! Although, cookies dunked in tea or milk is always a treat too.
As for running in the rain: I love it. There’s something psychological about your worries being washed away and refreshing yourself. Of course, you have to love running in the rain in this country!

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