Phase 2 of Recovery... Delayed 1 Week

Yesterday I had an appointment with the doctor who performed my knee surgery. Since I had gone through the process before I know the deal.

4 days after surgery, remove the bandages myself - ✅
10 days after surgery, go in to get the stitches out and get to finally unlock the brace - ✅
4 weeks after surgery, go in and get the clear to remove the brace and walk again - ❌

Wait, what?

Instead of getting sprung from the brace, I have to wear it another week. That is 5 weeks of leg brace for those counting. I guess there was a bit of good news still. Now I can now walk on the leg but I have to keep the brace on it and locked straight when I do. 

The doctor said that this knee was so much worse than the other so he wants me to ease into it more slowly. He then pulled out a knee model just to show me how large the bone spur he sawed out was (a couple inches) and how it was digging a groove into bone underneath (which he tried to fill) every time I took a step. And then glared at me and said “And you were running with it”.

The being able to put weight on does make it a lot easier to do stuff, so I’m thankful for that. And I can drive now. I am also still able to start PT on Friday as I had planned, I just have to be patient a little bit longer as far as getting out there and really moving again. On the bright side I guess that’s one more week for it to warm up before I have to really get out there, so bright side. 

So yeah, yesterday wasn't a great day. TBH I took it pretty hard which involved sitting on the couch (in my brace) and eating about a half a bag of popcorn. But today is a new day, so I put my "big girl pants" back on this morning and focusing on moving forward. I am still focused on rebuilding, it just got delayed a week. 

What I Learned This Time Around: 2nd Knee Surgery Edition

Well it has been 2 weeks now since I had surgery on my right knee. And since this was my second surgery of this kind, this time around, I was going in with a bit more knowledge. Here are the couple of things that I am doing this time around to make my recovery go much more smoothly and get back to doing all the things that I want to more quickly this time. 

Starting PT Sooner

Last surgery, I was SHOCKED at just how quickly I lost muscle, especially in my quad on the leg where I had the procedure. 8 months later the quad is still smaller on the left than the right (for now). So the day before my surgery, I made a consultation appointment with IVY Rehab, the place where I did PT last time, to talk to them about what could I do to both not lose as much strength in the leg that is having the surgery and to also not lose any of the progress I had made back on the other leg. They staff there is AMAZING and they hooked me up with a 31 minute, 7 exercise session that I could do at home, starting as soon as the bandages came off. 4 were for my right leg (the new surgery) and 3 for the left (the older surgery). So starting that Monday, just 4 days after surgery, I have done my 31 minutes of PT faithfully every single day. Not gonna lie, the first few times it hurt, a lot. The straight leg raises were not fun at all! But after a week or so, it is getting loads easier and my legs are both feeling quite strong. I plan to keep it up until I can start back to going to PT on February 19th. 

Doing Upper Body Workouts

Another thing that I was woefully bad at last time around was being quite lazy in general. Just because I couldn't move around very well, I kinda didn't move much at all. When I finally did make it back to Burn, I noticed I had to drop the weights in my upper body workouts by quite a bit, even struggling with the 15 and 10 pound weights. Well, I realized this time, that it made no sense that not being able to use my right leg should mean that I don't use my upper body. So I turned to YouTube to see what kind of upper body workouts I could do seated. Turns out, quite a few!! So, with the vast resources of YouTube at my disposal, I made myself a schedule, 6 days of upper body workouts with 3 different focuses repeated and then a rest day. My schedule is:

• Monday: Rest
• Tuesday: Yoga
• Wednesday: Strength
• Thursday: Cardio
• Friday: Yoga
• Saturday: Strength
• Sunday: Cardio

I've found some pretty great workout to do and am actually having fun. Typically will choose a workout that is right around 20 minutes or so to do as I will then do my 31 minutes of PT after. Because yes, I do want to remain active and not lose the strength and endurance as much this time around, but I also acknowledge that I am still healing and don't want to overdo it. But I am still getting in a pretty good amount of work if the soreness in my arms is anything to go by!

Modifying my Crutches

Last time that I was on my crutches I was very stubborn about mastering them. I was determined that the crutches would not win over me and I would become an expert at making them do my bidding. And these were a temporary irritant in my life so I would make no concessions to them, even ignoring well meaning advice from friends on how to make them more manageable. And to no surprise, they tore me up! My hands ached all the time, I would get huge blisters on the palms of my hands and I chaffed like mad on my sides. I am still not sure why I was so stubborn about not trying to make my stint on the crutches easier for myself, but this time around, Day 1 I logged on to Amazon and order some gel pads. They have made the WORLD of difference. 2 weeks in and my hands feel just fine. They are not even red or sore at all. Friends, if you find yourself on crutches, trust me, this will be the best $13 you will ever spend: Vive Crutch Pads. Love them and they come in fun colors too (I went with teal). 

Trying Harder to Keep Positive

I will be the first to admit it, my first knee surgery I was MISERABLE! I remember one particular Sunday, I think about a week or so after my surgery, I went upstairs, laid down in bed and cried, as in sobbed out loud, for like 2 hours. I spent a lot of time in bed just kind of lamenting all the things I could no longer do. After I was adamant that I would NEVER do that again, knowing full well that my right knee, while not immediately "injured" as the left was, it needed the same procedure if I would ever hope to run (or really even walk) without pain. But finally, after 6 months with the last few of no pain in the left leg and still massive amounts of pain on the right, I decided to go ahead and go through with the surgery. 

Maybe because I already knew from experience that things would eventually be better has me a bit more positive this time. I've been trying to focus more on the positives and less on the negatives. Yes, I can't walk, but I can still do something active every day (see above). I am not having to go out in the below freezing temps. My cats cuddle with me more since I am mostly camped on the couch with a cozy blanket. I am working from home this time (I was laid off due to the Covid pandemic during last surgery recovery). I also have 2 super fun events coming up later in February to look forward to, both of which I will totally be able to do, my Hot Chocolate 15K Charlotte Virtual event (which I already ran, but will be organizing the event on race day) and the Wine 5K race (which I will be walking).

I also have been reading the book The Comeback Quotient: A Get-Real Guide to Building Mental Fitness in Sport and Life. This book was the Book Club book for the BibRave Pros and it was a perfect read for my current situation. I haven't quite finished it yet, our book club discussion is Feb. 9th, but I am more than half way through it and should be done in time no problem. The book talks about how those who have had the most successful comebacks, those who overcome injury and hard times, do so with not just a positive attitude, but a realistic attitude. The book emphasizes accepting, embracing and addressing reality as a way of coming back from injury. I have been trying to take the lessons to heart, even though one memorable passage talked about how utterly miserable one runner's situation was and it pretty much described what I was going through almost verbatim right now. Laugh so you don't cry and all that. It's a good book though, and I recommend it to anyone going through an injury, or even if those not, to get some valuable insight on how being an "ultrarealist" can help your overall outlook. 

With all that said, I still have some bad days, days where I cannot shake being sad and lonely. I still get frustrated at how long things take to do and how simple things like taking a shower and getting dressed take so much longer than they should. I hate not being able to do things that should be easy, like walk and carry something at the same time. And I HATE asking for help (like a lot a lot). But... I am doing a much better job this time at staying focused on the future and not dwelling so much on the present.

This is tough. But I am tougher. And I may be broken right now, but I will rebuild stronger. 

Comfort Meet Style: Nabee Compression Sock Review

Disclaimer: I received a pair of Nabee Socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews! 

There's a question that I see a lot online - Should I run with Compression Socks? It's a question that can spark lots of debate with runners. Scientific studies have shown to be inconclusive, but in general, purely on anecdotal evidence, many runners believe that compression during a run helps them with muscle fatigue and for recovering much more quickly. Most agree that post-run, they are for sure super effective.

For me personally, I primarily wear compression socks for main 3 reasons: 

First, and probably foremost, I use compression socks for long runs (those over 10 miles). I suffered from reoccurring shin splints when I first started running and compression seemed to really help me. For the past several years now, I have worn compression socks for pretty much all of my longer races, Half Marathons (and my single Marathon) and occasionally for shorter distances too. Maybe it is just the mental aspect of them, feeling the snug comfort brings a bit more confidence more so than actual science based reason, but for whatever reason, they do well for me in preventing muscle fatigue. 

Second, I use them for recovery. When I have had rough run or race, nothing feels as good as wrapping my sore legs in an nice warm hug of compression socks. They work to increase blood circulation in your legs helping to aid in quicker recovery. The times I remember to slip on a pair of compression socks after a particularly long or rough run, I have always felt better faster than the times that I haven't. They are awesome.

Third, I wear compression socks when I go trail running, especially when wearing shorts. This is for two reasons 1) for the same reason as mentioned above in my first point, my trail runs tend to be longer and they help with muscle fatigue and 2) to help keep bugs, thorns, sticks, and poison ivy away from my legs. I cannot tell you how many times I have avoided scrapes, bites or plant irritations thanks to tall compression socks. 

I've tried several brands of compression socks, so I was very interested when given the opportunity to try out Nabee Socks recently. So what did I think? I can honestly say that Nabee are the most comfortable compression socks that I have ever worn. Seriously, they are super soft and feel amazing on.

One of the reasons that Nabee Socks are so comfortable is that the company founder of was a nurse and originally created this product for nurses who would wear them for super long shifts. Nabee uses its own non binding, non slip design to keep the socks from sliding down but also doesn't constrict by loosening the cuff so it doesn't bind. I literally wore these after a crazy rough trail run all the rest of the day (under a pair of PJ pants) and totally forgot I had them on they were so comfy.

Another huge plus for me is that they come in super cute designs. Seriously, it was so hard for me to pick one when placing my order and I finally defaulted to classic black stripes since most of my running shorts are black, but I so plan to order some more of the brighter, more fun colors now that I know how amazing they work for me. Nabee Socks are one of the only FDA-registered, medical-quality, designer compression socks on the market. Fun, fashionable and super effective, what's not to love!

What about you? Do you wear compression socks? 

If you are interested in checking out Nabee Socks for yourself, I can pass you a discount code - BIBRAVE20 for 20% off good for any sock purchase, but it is only good for one use per customer. I am thinking about getting the Louie style for my next purchase. 

And for a limited time, when you buy one pair of Nabee Socks, they will donate two pairs to frontline healthcare workers who are fighting the COVID-19 virus! Help yourself and others at the same time! How awesome is that?

A Running Horror Story- The Tale of Ultra Chafing 😱

Disclaimer: I received Handful’s The Closer Bra to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

Gather round close kids, for I am about to tell you a horror story. But don't worry, this one has a happy ending. It's about one of the most scariest things that can happen to a female runner... CHAFING FROM YOUR SPORTS BRA!!!! /cue dramatic scream 😱😱

Let's go back to the beginning shall we. Once upon a time (like 3 months ago actually), I had a super crazy idea that I was going to run an Ultra. I wrote a blog post about it here: https://runnerdgirl.blogspot.com/2020/02/the-ultra-that-wasnt.html. It's a long, sad story, but I will summarize - I trained a lot, in the cold of winter, for lots and lots of hard trail miles, and ultimately, the Ultra was cancelled due to a massive storm. /cue sad noises 😢😢

Here I am about 6 miles in, all layered up with
the race's namesake Millstone

So before the cancelling happened, however, came the story that I came to tell you today. I'll set the scene for you. I'm planning to spend long hours in the woods, in the cold, running hard technical trails. I need water for my run. I need warmth for my run. Meeting this will require many, many layers (did I mention, I'm a Southern girl who HATES being cold?). So I'm all geared up - on top I've got a sports bra, base layer, jacket, vest and hydration pack on. And I do my 21 mile run. And it is long and sweaty (I do end up tying the jacket around my waist at one point). 

And as I'm running, I start to feel, something. Something on my shoulders isn't quite right. It feels pinchy. And itchy. And just wrong. You ladies know what I am talking about I bet. I adjust as I run, but I suspect that I am in for a world of hurt later. 

Smiling cause I'm done with 21 miles
Gritting my teeth a bit, cause OW!

So I finish my LOOOOOOONG run. And I'm feeling accomplished. But by now, I know that I am chafed. And not just a little. But I'm completely sweaty and starting to cool down in the cold and need to get into a hot shower before I start to loose feeling in my fingers. There is no delaying the SHOWER OF PAIN!!

I remove my clothes. Yup, there are large red welts on my shoulders, one much worst than the other. I turn on the hot water. I take a deep breath knowing what is about to happen, and step into the shower...

So yeah, on January 29th around 1 pm, if you heard a strange high pitched noise that you couldn't identify, but made every dog in the neighborhood stop for a moment, that was probably my scream of the shower water hitting my sweaty, chafed shoulders. The pain was the worst chafing I had ever had in my time as a runner. It was insane. I cursed the entire shower. There was some sobbing. My shoulders were not just red, they were welted and bloodied. Afterwards, I took that sports bra from out of the laundry and threw it into the trash. I am not even kidding.

This was taken 2 days later. 😭

Luckily... I had just ordered a brand new Handful Closer Bra which boasts having - "Smooth, non-chafing, quick-dry fabric"- from the Handful website. And even luckier it arrived the next day, because I'll be honest, I was a bit terrified to run again with my shoulders, and since I'm doing a daily running challenge, I couldn't wait it out to heal up. So on went my Handful bra and off I went on the road.

Same gear, same trails, different result!
No chafing AT ALL

And like I said, HAPPY ENDING, it worked like a charm! It was supportive, comfortable and not only no chafing, but no pain on my already pained shoulders. I've worn it for every long run I've had since (plus a few other activities like Boot Camp classes and a 2 hour Self Defense Class).

So if you do not want to end up like poor me and take the world's most painful shower, you should try out a Handful Closer Bra for yourself. Or any of their other bras, all of which have the chafe-free bands. Some of my other BibRave Pro Sisters have tried out the Y-Backs and have all reported good things. I've even have a 20% off discount code to share for a bit of added incentive, if not fearing the shower isn't quite enough. Use code BIBRAVE20 on the handful.com website.

Relax, Recover and Rest with Nuun

Disclaimer: I received a 2 tubes of Nuun Rest to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review, find, and write race reviews!

Afternoon Speed Work in the SC Summer, of course!

As a runner, I have a lot of strong qualities. I can write a training plan like nobody's business. If I say I will meet you to run, you better the heck believe I will be there. I am the first person to say "Yes" to running a stupid number of miles if you need long run company. Cross training? I'm at Burn Boot Camp at 5:30 am pretty much every weekday morning. Pushing 100 degrees out? Lace up and let's go. Speed work? Hills? The more the better. I am willing to put in the work.

But where my true weakness lies is in an area that is just as important as putting in the work, REST. 

I suck at resting. I took a rest day this past Sunday because I honesty could not remember the last time that I had not either run or gone to Burn and when I woke up I felt like I had been beaten in the night. So I begrudgingly took the day off on Sunday, and totally felt guilty the whole day. And when it came time to go to bed, I just couldn't relax. I was so restless I ended up getting a crap night's sleep which lead to a crap day on Monday. Moral of the story - I should have had some Nuun Rest as a part of my bedtime routine! 

Nuun Rest, What's That?

I'm glad you asked. You may have heard of Nuun before. It is the go to hydration supplement for many a runner. It's awesome stuff that I've used for years. Basically flavorful drink tablets packed with electrolytes and other great things (depending on the type - vitamins. minerals, caffeine and other great things to keep you hydrated and performing your best). 

Recently Nuun introduced a new product to their line up, Nuun Rest, which is designed to help aid in recovery, rest and relaxation - all the things I suck at. So yeah, when given the chance to try it out, I was 100% in. Here are some basic facts about it:

• Nuun Rest is meant for recovery. It is NOT an electrolyte replacement like other Nuun varieties.
• The key components in Nuun Rest are Magnesium and Tart Cherry juice which help aid in recovery.
• Since this is a rest/recovery product it really helps with sleep...that means it also can 
  make you sleepy.
• Due to Nuun Rest’s high levels of magnesium (300mg) only 1 serving per day is recommended.
• 1 tablet = 10 calories & 1g of sugar. Contains no artificial sweeteners and Non-GMO verified ingredients.
• Nuun Rest should be mixed with a smaller amount of water than other Nuun products. It is recommended to mix with 4-6 oz of water instead of 16 oz like the electrolyte Nuun products. (I mix mine with warm water, it not only helps it dissolve faster, but also adds to the calming effect I think.
• Comes in two calming flavors: Blackberry Vanilla and Lemon Chamomile.

For more information from the Nuun website - check out their blog post here: https://nuunlife.com/blogs/news/introducing-nuun-rest

So Does it Work?

I've used Nuun Rest several times now as a part of my bedtime routine. I mix with warm water in a mug and drink it about 30 minutes or so before I hit the bed. I love the taste of both the Blackberry Vanilla and the Lemon Chamomile, but think I like the Lemon Chamomile a bit more - it is very tart and refreshing. I've used it the night before a race to help calm pre-race jitters and have used it on nights when I've had a stressful day to help me relax. I do really feel that it helps me to get sleepy and unwind better. I will continue to use it, especially on the days that I find I need a little extra help slipping into relaxation mode.

Want to try it for yourself? You can order Nuun Rest from the Nuun website here: https://nuunlife.com/ and use discount code "HYDRATEBIBPRO" for 20% off your purchase. (Excluding subscription options and bundles. Good through 10/31)

Cheers to a good night's rest!

Soft, Comfortable, and Supportive: Handful Closer Bra Review

Disclaimer: I received Handful’s The Closer Bra to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

Fun Fact: The average female runner's breasts travel approximately 3 miles in bounce when running a marathon* 

That's crazy! And one of the reasons that I am always on the look out for an amazing sports bra, one that will keep the girls locked in and closer to my legs' mileage instead of running off ahead of me. Seriously, and I have no shame. I will totally hit up my fellow lady friends about their bras in random conversations. Last Fall, my girl - BarkingMadRun receive a Handful Bra at The Running Event. The second I saw her post about it, I IMed her - Hey, tell me more about that bra. She had nothing but amazing things to say, so I knew I had to try it. Luckily, I too got the opportunity to try a Handful bra - The Closer.

Yo, she was right. This is a pretty great bra. Here's the official details from the Handful website:

• Removable Lights Out™ Pads
• Front zip for easy on/off
• Smooth, stretchy, and supportive performance fabric
• Soft, moisture-wicking lining
• Quick-dry polyester/spandex shell
• Breathe easy with power mesh
• Adjustable straps – lengthen or shorten for custom fit

And here's my un-official purely my opinion details after wearing it for the following activities - running, strength training, yoga, recovery and dorking it up on my brother's trampoline:

• This bra is super soft! It's really comfortable to wear. In fact, I packed it as a part of my post-marathon outfit
  

• No chafing issues, which I often have. My first run with it was in an unexpected rainstorm and I had nary a mark on me. 
  

• I like that it is pretty high cut in the front. I've had bras that show a bit too much cleavage for a sports bra and it always makes me a bit self conscious, esp at the gym. 
  

• Super easy zipper front - Yo, I wore my Closer for Arm Day this week at Burn and man, I'm not sure I could have wrestled my way out of a traditional sports bra after. Bonus points for not being able to feel the zipper at all. I had another zipper front sports bra that I could never quite adjust it to the point where the zipper wasn't an issue. No problems with this one. There's also a cute little hook to hold the bra closed while you line up the zipper
  

• It's cute!  Not a deal breaker/maker, but having cute things is nice. Esp since it does peek out a bit in the front on most of my running tops, but I don't mind a bit because it is really cute. I picked the Spoon Me silvery color for this reason. The back is also nice, but the way it is designed I've never seen it sticking out from my racer-back tanks, but again, I wouldn't mind if it did. 

  

  Did I fail to mention the yoga I wore it to was Cat Yoga! 

• Let me talk real quick about the Lights Out Pads. Okay, I'm not a padded bra kind of girl. I'm one to pretty much remove the pads, never to be seen again, really for 2 reasons - first, I don't need them, and second, once they come out, good luck getting them back in right without looking lumpy. Well, with my Closer, I decided to get the full experience and wear the pads for my post-marathon comfort outfit, so back in the pads went. And to my delight, the pads have idiot(me)-proof instructions on the back! Seriously, they not only identify right/left and up/down, but also have little hands to show you the correct direction. FREAKING BRILLIANT! 

  

  Even I can put these back in proper!

Overall, I am super happy with my Handful Closer Bra and will be taking advantage of their BibRave partner discount - using discount code "BIBRAVE" for 10% off on their website: https://handful.com/ to get at least another one if not more (you can totally use this discount code too!) 

*Figure based on information from Michelle Norris, senior research associate in the department of sport and exercise science at the University of Portsmouth in the U.K. who estimated that breasts move on avg 15 cm per stride with an avg stride of 4.4 ft.

To Compress, or Not To Compress

Disclaimer: I received a pair of CEP 3.0 Tall Socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews! 

There's a question that I see at least once per week on Twitter or Facebook - Should I run with Compression Socks? It's a question that can spark lots of debate with runners. Scientific studies have shown to be inconclusive, but in general, purely on anecdotal evidence, many runners believe that compression during a run helps them with muscle fatigue and for recovering much more quickly. Most agree that post-run, they are for sure super effective.

Me (and my BBB crew) post RnR Savannah - Wore compression socks,
bought from the Expo, got new Half Marathon PR. Coincidence?

For me, I use compression socks for long runs (those over 10 miles) and for recovery both. I suffered from reoccurring shin splints when I first started running and compression seemed to really help me. For the past 2 or 3 years now, I have worn compression socks for pretty much all of my races, all Half Marathons (and my single Marathon) and occasionally for shorter distances too. Maybe it is just the mental aspect of them, feeling the snug comfort brings a bit more confidence more so than actual science based reason, but for whatever reason, they do well for me. 

Color cooridination FTW!

Based on recommendations, I've tried a few different brands of compression socks, but my favorite by far are CEP. My local Fleet Feet Sports recommended CEP for me initially and they are the brand that I've been the most comfortable in. They fall into the category of a bit on the pricey side, but worth every penny - I try very hard to purchase quality items that cost more but last much longer lives and thus, cheaper in the long run. CEP are an ideal mix of tight, but comfortable. And they come in really cute colors - I currently own 5 pairs, each a different shade (teal/pink, black/grey, orange/pink - 2.0 tall, yellow/black - Trail Merino and my newest pair, pink/grey - 3.0 tall. 


Yup, just recently, CEP introduced the next generation of their Tall Socks, the 3.0. They are amazing. They provide even more precise compression exactly where your legs need it the most. They have also improved the moisture wicking and breathabilty of the socks ensuring that you will not overheat and stay comfortable. Perhaps the neatest (and most noticeable) improvement is to the is that the toe box is now designed asymmetrical, kind of how like toes actually line up. 

Photo credit: Holabird Sports

Post-marathon ride home

I wore two pairs of CEP socks just this past weekend and could not have been happier with the results. I ran my first ever Marathon (I may have mentioned it a few times) and wore a pair of my tried and true 2.0s for the race and wore my 3.0s for recovery for after the race. And you know what? The next day, when everyone kept asking me how I felt and if I was sore, I was reminded again and again just how good my legs felt. Like seriously, I kept thinking I should feel way worse, but pain (other than a minor issue that I had before the marathon) was pretty much non-existent. Sure, I was a bit stiff, but overall, I have to say, recovery has been awesome. 


You can check out more information about the new CEP 3.0 Tall Socks on the CEP webpage here: https://www.cepcompression.com/ Also check out your local running store, I just go an email from my local Fleet Feet today that they are now in stock there.