Good morning!  The soreness continues.  I think speedwork makes me more sore than lazily running long distances.  Perhaps it’s the insane pounding?


For breakfast, I made Egg White French Toast Waffles and I dressed them up with blackberries, half a banana, and slice almonds.  YUM!


After lightly toasting two frozen waffles, I dredged them in two beaten egg whites.  Then, I placed the waffles on the griddle as I would for French toast.


Here’s one of the beauties….


I nearly squealed in excitement last night when I discovered blackberries are officially in season/on sale.  Blueberries are close behind, and those are my absolute favorite!


With some real maple syrup for dipping…


It was one of the best breakfasts I have had in a LONG time!


Avoiding Muscle Soreness


I was a little curious as to why I was so sore after two days of speedwork.  After all, I can bang out 8 miles and be the fine the next day.  So why am I hobbling around after two speedy 5Ks?


According to this article, people get sore muscles if:


  • They are not used to exercising. 
  • They are used to a different exercise.
  • They push their regular exercise too hard.


Scientists say soreness starts when the body’s defense mechanism reacts to new exercises or harder exercise.  In this reaction, white cells come to the rescue and fluid moves into spaces it normally doesn’t occupy, resulting in swelling.  This swelling nudges the nerve endings, causing soreness.  It also contributes to stiffness in the muscles, partially immobilizing them. 


Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal, according to this article.


To relieve the pain of sore muscles, first use ice to reduce swelling (which is why an ice bath is so helpful after a long run!).  You can also take an over-the-counter anti-inflammatory to reduce swelling if the soreness is very painful.  Once the soreness has peaked, try taking a hot shower or using a heating pad to improve circulation to your sore muscles.


On a brighter note, after your muscles recover, they actually become  stronger.  Tearing and repairing is what gets you in shape and allows you eventually to run further and faster!


You can avoid muscle soreness by:


  • Not taking on too much, too soon.  Gradually increase your running program.
  • Taking adequate rest days in between intense workout sessions.  Give your body a chance to recover by doing a lighter activity, such as cross-training or swimming.


Do you ever get sore muscles?  Some people "love" the feeling of sore muscles — are you one of them?  Do you workout through the soreness or take a breather the next day?  I tend to workout through the soreness, obviously!  But maybe I should chill out a little tonight (no more running!).



  • ashley (sweetandnatural) December 16, 2008, 6:06 am

    Thanks for the info on soreness. I get sore if I do a different exercise, like you mentioned. And I am one of those people who like it! As long as I can still move the next day and I’m not hobbling around, I take soreness as a sign of a good workout with new muscles.

  • ttfn300 December 16, 2008, 6:09 am

    i do get sore, and i’d say i enjoy it, i don’t go after it 😉 there is such thing as too sore after all!

    looks like a fun wedding 🙂

    hmm, favorite places… i love the national parks, and anywhere in cali… sedona, az… i could go on!

  • Mica December 16, 2008, 6:14 am

    I get sore quads ANY time I try to run even a little bit faster.

    I guess I like it, but I usually spend the two sore days feeling sooooo sorry for myself. Aha.

  • Meghann December 16, 2008, 6:18 am

    My Fridge Broke 🙁

  • Leah December 16, 2008, 6:19 am

    Have you considered water running anymore? I know you did it for a bit a while back when you were suffering with your knee but do you think you’ll keep it up?

  • Caitlin (see bride run) December 16, 2008, 6:27 am

    leah – i totally dropped water running! i think i did it twice and then i quit – mostly because i figure out how i could manage cross training and running without intense knee pain. but it is fun, i should try it again.

  • K December 16, 2008, 6:38 am

    I love your waffle french toast – it’s brilliant!

    I love feeling sore the next day! One time while training, my abs were so sore it hurt to laugh and cough but I didn’t mind one bit!

  • haya December 16, 2008, 6:56 am

    LUCKY. it will be a long long while before blueberries or blackberries will be in season here.
    luckily i stockpiled lots in my freezer 😉 so technically i am still eating locally.

  • VeggieGirl December 16, 2008, 6:57 am

    Looooove those waffles. Holy yum.

    I strength-train regularly, and obviously get sore; but I embrace it, because I know I’m getting stronger. Hang in there with YOUR soreness!!

  • just me December 16, 2008, 7:04 am

    i get sore when i do lifting and yoga/pilates…but rarely when i run…but when i do get soar i work through it…and like to complain about it. LOL.

  • Bridget December 16, 2008, 7:06 am

    I notice way more soreness from sprinting than running long distances. I think it’s because with sprinting I am ALWAYS trying to go faster or run harder. I like the soreness, though. As long as I can still move, I just think of it as getting stronger! I’ve also found that a light workout when I’m sore- like walking or ellipticalling feels great and helps me recover quicker.

  • Sarah December 16, 2008, 7:13 am

    I do love sore muscles sometimes because it lets me know I did a hard workout and it makes me think I’m getting stronger and my muscles are growing. But sometimes sore muscles can be a pain, like with legs because I sit down and get up several times a day, so I try not to overdo squats or lunges anymore, haha.

  • Allie December 16, 2008, 7:19 am

    I need to try that french toast/waffle combo….sounds awesome! Good job on the speed work, you’ll make your goal for sure!

  • Krista December 16, 2008, 7:23 am

    Another wonderful post chalk full of great info! Thanks Caitlin!

    I do get sore muscles and I love’em! I know I didn’t slack with my workout’s if I’m sore the day after doing something harder than normal or “new”. I don’t generally take the next day off, either. I find continuing on actually helps the soreness.

    Thanks again!!

  • MizFit December 16, 2008, 7:32 am

    I do love the DOMS as for me it only happens when I MIX IT UP 🙂

  • Amanda December 16, 2008, 7:36 am

    Soreness can be good or bad for me. Pain in my shins while training was no good and I knew it meant it was time to rest.

    On the other hand, I just did an exercise from the latest Fitness called Twice as Toned in Less than Half the Time … check it out! It’s using 5 lb dumbells and incorporates lunges, squats, etc … I am feeling it!!

  • Erin of Care to Eat December 16, 2008, 7:42 am

    “Lazily running long distances?” Ha! You’re funny. I get sore and I just love it to death. My yoga teacher told me that walking and doing cardio can help distribute the lactic acid so it goes away faster. I don’t know if that’s true, but I do cardio to help ease the pain and loosen my muscles a little.

  • girlrunningaround December 16, 2008, 7:45 am

    Great information! I’m one of those people who like the soreness, because it’s a good soreness. I know I’m sore because I worked hard, and I like that feeling.

  • B_Hlthy December 16, 2008, 7:55 am

    congrats on improving your speed Caitlin!
    I usually do that kind of speedwork, and totallly understand the soreness from a shorter faster run vs. long paced run.

    p.s i still read all the time- I just havent commented as much!

  • Lacey Nicole December 16, 2008, 8:04 am

    I am SO sore after yoga. and also after lifting or ab-work. I think because I don’t do any of these consistently for a long enough time. i used to lift when i played bball, but then for 2 years have been on and off with it so i get really sore now.

  • Rebecca December 16, 2008, 8:37 am

    Your breakfast looks fantastic.

    I get the WORST DOMS after body pump when I haven’t done it for a while or if I increase weight. It ALWAYS hits on the second day.

  • Tami December 16, 2008, 8:45 am

    i love soreness but not toooooo often.

  • Katie December 16, 2008, 9:01 am

    I LOVE blackberries. I’ll have to pick some up 🙂

    I’m with Mica, I’m sort of a glutton for feeling sorry for myself in the soreness department!

  • Oh She Glows December 16, 2008, 9:42 am

    Great tips!

    Now that I am training for a half, I am careful about planning my rest days and x-training days. Ideally, I don’t want to run more than 4 days out of the week to allow my body proper recouperation time.

    My left knee has been a bit sore, so I am a bit worried about this. I’m not sure what I should do. Ive given it 2 rest days now and I guess I will play it by ear tomorrow.


  • The Running Veggie December 16, 2008, 10:40 am

    Oh my goodness! I tried the v sit ups you posted about a while back and the next day my abs were unbelievably sore! That workout was killer and it felt so good! Thanks for the idea.

    Congratulations on the 5k, I think you’re inspiring me to work on speed work. It sounds like so much fun when you talk about it!

  • Caitlin (see bride run) December 16, 2008, 10:47 am

    running veggie – those are a killer! rock on with the speedwork. and thanks for reading!

  • HangryPants December 16, 2008, 10:58 am

    So, here is my question for you. If I run the same amount and speed, but still get sore every once in awhile do you think that means I am using different muscles and running in a different way sometimes?

    I like when things are sore!

  • Caitlin (see bride run) December 16, 2008, 11:01 am

    heather – hmmmm i think soreness (well personally) is also affected by hydration levels, type of surface you are running on, previous exercises, etc. so it might be a combo of a lot of things. 🙂

  • junghwa December 16, 2008, 1:07 pm

    I LOVE the exercises you put up. thank you so much!
    btw what brand is your 100cal wraps? i would love to try them =]

  • Caitlin (see bride run) December 16, 2008, 1:20 pm

    Hey there!

    i buy la tortilla factory smart and delicious soft wraps (whole wheat with EVOO). i think the key with wraps is to not necessary buy the ones with added fiber or low carb, but just look for a lower calorie wrap and make sure there are NO TRANS fats.

  • HangryPants December 16, 2008, 4:50 pm

    thanks caitlin. i know i need to drink more water. i barely drink anything while teaching. it’s terrible.

  • Elina December 17, 2008, 9:21 am

    That french toast waffle looks amazing!
    I don’t get sore often, but when I do I tend to exercise through it but keep it lighter (like elliptical) to get the blood moving and stretch the muscles.

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