Time for another running haiku!  Summer vacation is in full swing— which means I have all 3 mini warriors with me when I run in the morning and walk the dog in the evening.  Creating a running haiku is something fun that we do when we’re out and about! 

Here is a running haiku created by my 6 year old…

I zoom lightning fast
Can I have a freeze pop now?
My mom runs too much. 

​Running in hotter temperatures means adjustments for all— runners, stroller riders and pets!  Many Stroller Warriors, including myself, run with their dogs.  Recently, a friend of Stroller Warriors shared some great advice about running with your furry friends— all useful advice as we added a dog to our family last fall.  Once we trained our dog to heel, it was an easy and quick adjustment running with the stroller AND the dog— running 4 to 5 miles several times a week and even attending runs with Stroller Warriors.  It seemed like I had settled into a smooth routine with the dog…then the late spring/summer-time heat and humidity arrived.  Our dog struggled with the rising temperatures, so I had to make several modifications— shorter runs, changing the time of day, including several water breaks, or just skipping a run with the dog. Here are a few considerations to keep in mind when running with a dog in the summer heat:

1. Touch the ground.  Is the pavement too hot for your bare feet or hands?  If so, then it’s too hot for your dog.  The hot pavement can cause damage to your dog’s paws.  What can you do?  Which times- try running earlier when the pavement isn’t heated by the sun.  Even in the evening, the pavement will still be too hot for a dog to run. 
2. When out on a run, guide your dog towards running in the grass or other cooler surfaces. Dogs will unknowingly burn their paws. 
3. How is your dog’s breathing?  Is your dog panting heavily with his tongue sticking out? If so, your dog needs a break.  Pause (preferably in the shade), give your dog a sip of water, and a few moments to catch his/her breath. 
4. If possible, plan your run around local water fountains or a dog park with a watering station—this a fun break for both dogs and kids! 

Running in the summer is always fun, but we must remember to keep yourself and family members- including pets- safe in the heat!
 
Happy Running,
Rose 

​Running on hills— hill repeats, tackling a hill during a training run or race, etc.— has always been my favorite type of running. 

I grew up in a hilly Boston neighborhood and fell in love with incline running while home from college during summer break; this meant zigzagging up-and-down steep side streets and finishing with a quarter-mile hilly trek up Bunker Hill Street.  Fast forward to life as a military family— most of our assignments have been in areas with hilly running paths…running the hills along the Missouri River in Great Falls, Montana; craggy inclines on the trails in Germany; hill repeats with Stroller Warriors Fort Belvoir on the Lewis Hill at Outdoor Rec— for years it was hard to find a flat running route.  Then came my last two assignments in South Carolina— a hill drought.  My daily running route is flat and without any options for hills!  I know that the treadmill offers options for hill training, but running outdoors with friends is always more appealing and enjoyable! 

Living in a location with mostly flat terrain hasn’t stopped me from running long-distance races with steep inclines and rolling hills.  I’ve adapted my workout routine to ensure I stay conditioned for hilly running routes:

1). At least once every few weeks I complete a 30-minute incline run on the treadmill. 
2). I make it a point to include at least 10-minutes of strength training after my runs— working in weighted step-ups or box jumps are great for hill training. 
3). On the weekends, I do a longer running workout mixed with a variation of cardiovascular exercises and strength training.  For example:

4 rounds of:

• 1 mile run
• 25 box jumps
• 20 deadlifts
• 15 burpees
• 10 double unders

​4). I break up my runs into an “Every Minute on the Minute” (EMOM) structure in the middle—completing 1 mile of running, 1 mile with an EMOM of lunges, and ending with another mile.

​In the past 2-weeks, I’ve enjoyed several hilly runs in North Carolina and Ohio— feeling strong and ready to tackle more incline running routes in the future!  

Happy Running,
Rose

​I was itching to head out for a run after riding in the car for 5 hours and unpacking after a family vacation.  I laced up my sneakers, opened the front door, and noticed an ominous gray sky.  I decided to give-it-a-go anyways with the hope of completing at least a 5k before the impending rainstorm.  Six-minutes into my run, the rain drops started to fall…at the 10-minute mark it was a torrential downpour (Forrest Gump style sideways rain), BUT no thunder!  My rain rule— continue to run in the rain if it is warm and so long as there is no thunder…because with thunder comes lightning- danger zone there!

My run in the liquid sunshine was enjoyable; I hit my 5k goal and decided to extend my run.  I wasn’t alone the rain- it was nice to see other runners on the road also enjoying a rainy run!  Eventually, I arrived home, shouted for a towel to dry off with, kicked my waterlogged shoes off in the entry way, proceeding through the hallway leaving a trail of wet footprints! 
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After drying off (well, transitioning from being soaked to damp), I needed to tend to my water-logged sneakers!  There was so much standing water inside of my sneakers that it looked as if they had been fished out of a lake!  How does one dry a pair of soaking running sneakers?  There are many techniques out there (just google it, there are tons of ideas)!  I read about runners stuffing their shoes with newspaper, or paper-towels, in an effort to absorb the water.  I never tried applying anything made of paper in fears that I’d be peeling little pieces soggy paper from my shoes for days!  Some mentioned putting sneakers in the dryer, others recommend using a hair dryer, both of which are definite NOs— heat ruins the glue of the shoes and disforms their shape!  Also, overusing a blow dryer could pose a fire hazard!  Seeing no appealing approaches to dry my sneakers, I designed my own technique:

• Dump any and all standing water out from the sneakers…toes up, let the water run to the heel, then dump.
• Loosen the laces and slightly pull the sneakers open.
• Pack a towel (I used a dish towel) into the shoes, press down lightly to absorb water.
• Place the sneakers upside down on a towel and flip the sneakers sole down before bed.  

After waking the next morning, my sneakers were dry!  I even went to the beach the next day for a run and again successfully used this technique to dry my sneakers after running along the surf! 
Is there a technique that you use to dry your shoes?  Please share! 

​Happy Running!
Rose 

A few days ago, I chatted with a Stroller Warriors friend currently stationed in Okinawa, Japan— talking about the sizzle of the summer.  I thought it was blazing in South Carolina, but my friend mentioned it being 90 degrees at 2AM in Okinawa— that’s beyond blistering heat!  Shortly after hanging up the phone, I jumped on my rowing machine with a goal of completing 10 rounds of a rowing/strength workout— 5:30PM and 89 degrees with shade...I’ll be fine.   I made it 8 rounds before I had reached my limit.  Completely soaked in sweat, I looked and tasted (yes, my lips tasted salty) like I had plunged into the ocean.  I set out for a 2-mile run the next morning, but swiftly shifted gears— opting for a 1-mile run to my neighborhood track some some pull-ups and slow running intervals, followed by a walk home.  The heat and humidity got to me again. 
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The weather in our area of South Carolina has been swishy-washy of late—hot humid days; followed by a week of cooler, rainy weather; some pleasant and breezy evenings.  It’s been hard for me to adjust with the weather fluctuations; however, summer is definitely here!  The past 2 days have been a reminder that I need to adjust my running and exercise routine due to the heat.  Whether it’s starting earlier, reducing my load, slowing my pace— I need to make sure I am staying safe in the heat of the summer!  Below are a few Stroller Warrior blog posts from years past about running in the heat:
 
https://www.strollerwarriors.com/blog/hot-hot-hot
 
https://www.strollerwarriors.com/blog/running-through-the-summer
 
https://www.strollerwarriors.com/blog/running-in-the-heat
 
Happy Running!
Rose