​Yesterday morning started off as a mad-dash— I hit snooze multiple times as all the kids stayed up late watching fireworks with friends and celebrating Independence Day the previous evening.  These exciting moments spent with friends are extra special during PCS season! 
 
The rowing machine is gone, yard toys are all packed up and on the road to our next duty-station, house is completely empty, and a fresh coat of paint has been rolled on all the walls over all the handprints.  No kids allowed in the house, so hotel living it is! 
 
A later than normal wake up meant that I skipped a window of time to hit the hotel gym before my spouse headed off to work.  The temperature was still on the “not so hot” end with overcast skies.  After dropping the kids at camp at 8:45AM, my youngest and I decided to head to the Air Base for a running and biking combo around the basketball and tennis courts at the Outdoor Recreation complex.
 
My youngest can bike for quite some time.  Instead of riding her bike in the tennis court and playing with chalk, she was wanted to be my guide.  I love when any of my kids decide they want to be my running partner— this was a welcomed treat!  My daughter had enough after a few laps of riding her bike and wanted to play fetch with the dog on the tennis court.  I set them up and continued my laps with the goal to run for an hour at a comfortable pace due to the rising temperature.

​A few minutes into starting back up, I began to sweat more than usual during the summer months.  My breathing felt fine, my pace felt great, but then I checked my heartrate, and I was already hitting the bottom end of the max zone on my Garmin.  After taking a couple water breaks and slowing my pace even more, my heartrate continued to climb.  I capped my run at 30 minutes.  The humidity got to me.  
 
Many of us run in the heat and humidity of the summer months; however, the combination of heat and humidity will cause increased physical stress on the body.  Early and/or evening runs, shady routes, increased hydration, etc. are all great ways to adjust to the heat.  But sometimes, life happens and we can’t get out the door in the early morning hours, and your only window of time is after summer camp drop off when the heat is full-force!  Aside from previous blog pieces that mention adjusting to the heat, below are some additional tidbits to remember:

• The temperature might not read as high as a typical summer day, but don’t forget to check the humidity levels.  The combo of humidity and heat will have an impact on your run.  

• You’ve slowed the pace, have extra hydration, and choose a shady route.  What next?  Monitor your heartrate.  A conversational pace or anything below a conversational pace should not bring you to your maximum heart rate zone.  If you find yourself in this situation, take a break, adjust your scheduled run to a walk. 

 

• It is also important to keep our kids, especially car seat aged kids, safe in the heat.  Many of our members use fans and/or water-misting device to keep their babies cool!  However, STOP if using a swaddling blanket or any other thin layer to cover the car seat to block out the sun or keep bugs away.  Even though the blanket is thin, covering the car seat will still increase the temperatures to a dangerous level.  Remove any stuffed animals or items that may increase the temperature for your little one. 

 
The heat and the humidity don’t have to stop you from hitting the pavement or trail, but remember to keep yourself and your little ones safe!  

​Our members have been hearing lots of chatter about upcoming fall and winter marathons, along with training plans for these races.  We have a wide variety of experienced runners within our Stroller Warriors community, some of which have taken the leap and registered for their first marathons. Let the training begin!  But where to begin on this training journey? 
 
First, chat amongst your chapter for advice.  Runners might find a group of members also training for fall and/or winter races.  This is a great chance to get your weekend long runs organized on the “Weekend Running Discussion Board" and your team can run those long miles together.  Traveling over the summer?  No worries!  Check to see if there will be a Stroller Warriors chapter near your destination; if not, reach out to a local running group and tag along for a run.
 
Once you have your long-run training partners committed to logging those long runs, start thinking about training plans.  There are a wide variety of training plan apps and programs out there; however, one favorite is the Hal Higdon marathon training plan.  This planning method provides a schedule for different abilities— novice, intermediate, and advanced.  Before choosing a plan, think about your schedule (kids, deployments, TDYs, etc.).  Life happens!  Committing to a strenuous training schedule might not be a feasible option, so choose a plan that works for your life schedule! Running is fun and not a chore.
 
Be sure to add cross-training, speed work, and strength training to your plan, as it is imperative to strengthen and diversify those muscles.  Speed work can be added into your midweek 3–4-mile run, strength training doesn’t have to be a long session in the gym.  A quick chipper of 21-15-9 kettlebell swings, goblet squats, and sit ups is a perfect example of quick, yet effective strength workout scheme.  Work smarter, not longer.
 
Think about your race hydration and fuel.  Try different fueling and hydration options during your training, not on race day!  Adding a new fuel and hydration method on race day is not a good idea and could lead to stomach issues during the race.  One pointer- try to find out which hydration and fuel supplements will be used on the racecourse.  It’s a good idea to work those options into your training in the event you run out of water and fuel on the course.  Speaking of hydration— planning to wear a hydration-vest, belt, or handheld water bottle during the race?  If so, train with these items before race day! 
 
Speaking of fuel, many have heard about the pre-race day carb load.  While important to have proper nutrition on the eve of a big race, know that healthy eating habits throughout training are imperative to a successful race.  One “carb load” pre-race meal will not carry you to the end if you’re not practicing properly fueling the body throughout training.
 
Sneakers!  It’s a great idea to rotate sneakers throughout your training.  You don’t want to run a marathon with a pair of worn-out sneakers, but it’s also a bad idea to run a long race wearing a brand-new pair.  Rotating sneakers will help you break in a pair of shoes that will be perfect for a long race! 
 
Race expos are a blast and filled with every running vendor imaginable!  Purchasing a few new pieces of running attire is exciting…but wait until after race day to wear them during a run.  For race day attire, it’s best to wear items that you wore during training— items that you’re comfortable with and tested on long runs…items that won’t bunch up, cause chaffing, etc.  Wearing untested clothing, shoes, and gear on race day might be a fashion victory, but it could also be a running disaster.
 
Have fun…during training as the miles increase, you’ll be securing many small victories as you test new distances and break previous duration records.  Last, make sure family and friends know where to see you along the racecourse for motivation.  They can refill hydration and fuel and take lots of pictures.  

I had just sat down in my car after a workout with Stroller Warriors when I received a message from a SW friend about Eliza Fletcher— we were completely devastated.  This news struck a chord— we are moms and runners, and horrific tragedies like this affirm the reality that what happened to Eliza can happen to us.  Eliza was doing what so many of us do— running in the early morning hours to beat the heat, running before the morning routine gets rolling for our families, running before work, etc. 

​After a small chat with Kelly- the SW fearless leader- she shared her SW blog piece about a terrifying incident that occurred in the past while she ran, and useful tips on ways to stay safe.  I urge everyone to take a moment to read her blog piece:
 
https://www.strollerwarriors.com/blog/attempted-abduction
 
Below are a few tips I want to emphasize from Kelly’s advice:
Run with friends
There is safety in numbers!  Many SW members are training for races and need to schedule a time or day for a long(er) run.  Some members add miles during the scheduled workouts days.  Please let your workout leader know and we can keep an eye out for your return! 

Running with friends is a reason to use the monthly discussion board organized by each chapter.  Find a running partner so that you are not running alone during those long runs. 
​
If there is not a SW chapter at your duty station, I highly recommend looking into a running group in your local area— RWB, November Project, to name a few.  Athletic stores, like Lululemon or Nike, sometimes offer weekend running groups. 
 
Take a self-defense class
Even better with your SW friends and with your SW chapter!  I have seen several chapters organize a self-defense class for their chapter.  This is a proactive way to bolster the safety of your running crew.
 
Bring your cell phone
Take things to the next level by setting up your emergency contact in your phone and on your watch.  My iPhone is on the lock mode and is difficult press the numbers with sweaty hands; however, when I press the lock button- consecutively and swiftly- on the right side of my iPhone, I can immediately notify my medical emergency contacts or send out an SOS. 

Furthermore, your running watch is a great safety tool.  I have my Garmin set up to contact my emergency contacts when I make an abrupt stop— the incident detection function.  The function is sensitive and will vibrate the wrist when triggered.  

​Run with personal defense tools
I take my dog when I am not running with SW friends or my husband.  He is sweet to everyone who is kind to us, but when he senses danger, he sends a deep and echoing bark, takes a defensive stance, and he is ready to defend

Tell someone where you are going and when you plan to come back
At a previous duty-station, I ran with my “Elsewhere” crew, with most of us leaving from different areas of the neighborhood, picking each other up along the way and the whole group joining at a central location.  One friend would text, “shoes” to let us know that she was leaving her house.  The rest of us would time our departure based on her text.  If we did not pick up a friend along the route, we would stop to send a text to check-in.  This is a great way to ensure accountability for everyone’s safety when leaving from different locations at different times. 

​My husband always knew when I was leaving— he would wake up with me (if not already awake), make coffee, and wait for me to come home. 
 
When out on a run this weekend, please take a moment to remember Eliza— pound the pavement in her memory.  Please remember to reach out to your Stroller Warriors community.
 
-Rose 

Good conversation is one the best parts of running with close friends.  Running gear- be it sneakers, clothing, fuel- is one of the many topics often discussed mid-run. 

This past weekend I ran a trail half-marathon with a dear friend and right away our conversation turned to a running gear-- specifically, how we each clean a water bladder after a race.  Prior to the race last weekend, it had been over 6 months since I last used my hydration pack where my husband used it for a Saturday trail race series, and I used it for the Sunday race series.  Luckily, my husband sanitized the water bladder after we last used it and it was ready to go for my race! There have been times when I have had to make an emergency pit-stop at Walmart to snag a new insert.    
​
So, how does one clean a water bladder hydration system?  Here are a few useful tips my friend and I discussed along the trail…

Invest in a cleaning system for the water bladder (like the one below)— using the tools to scrub the water bladder and valves, then hanging the bladder on the drying rack.  However, I had a bit of mold build-up on the inside of a tube and the bladder when I used this method last.  Thanks to my friend, I learned an easy remedy to this problem— place a few paper towels inside of the water bladder before placing it into storage.  The paper towels will absorb excess moisture and help prevent mold.  Be sure to use a cleaning system that fits your hydration system to ensure you do not tear the bladder.  

Another simple solution is to clean the hydration system with the tools above and place the water bladder and tubes into the freezer— ready to be re-filled right away for the next use. 
​
Some use specific cleaning tabs for a deeper cleaning of the hydration system.  I use cleaning tablets after every 3 uses of my hydration vest.  Follow the directions on the cleaning agent packet, rinse several times, and scrub.  

One can also hit the easy button, like I did this weekend!  I needed to get my water bladder cleaned and put away amid the happy chaos of returning home from a weekend trip, unpacking, and prepping for a week of the kids’ summer camp.  I drained the remaining fluid from the bladder, filled the system with hot water, gave it a good shake, and drained it— I repeated this several times before placing in the freezer until the next race!

​Happy Running,
Rose

​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

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. 
​
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 

​Our family spent last weekend in Columbia, SC, participating in a trail race series (50k for my husband, 25k for myself) and hiking with the kids and dog.  On Saturday morning, the kids and I set up shop by our car to cheer for the runners as they began the 50k trail race— tailgate open, camping chairs, coolers for a picnic, books, blankets to stay warm, dog bed for the dog— we were going to be there all day!  After the runners took off, breakfast completed and a game of bean-boozled, the kids and I set off hiking hoping to run into my husband, Chris, along the course.  After a 5-mile hike through a beautiful pine forest, we finally ran into Chris after the 14-mile marker.  The kids were excited, but I was frozen like an icicle and ready to get back into the car.  The kids cozied up with a pile of blankets in the back of our car with the dog (on the dog bed) and watched a movie.  Not only did they look warm, they requested I open the car windows because they were too hot— I, on the other hand, was still frozen like a gallon of ice cream that was stuck in the back of the freezer for months and set out on the kitchen counter to melt.  Just when I began to thaw, Chris called to tell us he had about 5 miles to the finish.  I bundled the kids up again, and off we went back into the forest— meeting Chris with .5 miles left in his race, our oldest ran him to the finish line.  It was a fun day; however, all of the time hiking and playing outside in the cold left me feeling exhausted.  
 
I woke up the next morning feeling grouchy and dreading the 16 miles of cold I signed up for — I did not want to run and was trying to think of reasons to instead hang out in the warm hotel room.  Unable to come up with a good excuse to defer my race number, we soon arrived back at Harbison State Forest with what I thought was just enough time to grab my number, use the good ole’ porta-potty, and start running.  This time around, I was early…super early, and waited an extra 40 minutes in the cold (Chris thought the start was at 8:30 when it was actually 9:00) — “UGH” was my inner monologue.  I bounced around to the music playing over the loudspeaker to stay warm in the meantime.  
 
The race began with a horn blast, a few barking dogs (especially ours), and spectators cheering along the trail’s edge.  My brain immediately focused on a few bothersome sounds— the gravel crunching beneath hundreds of feet, the heavy mouth-breathing from the runners around me, my hydration pack’s water spout bouncing against my number, and the water sloshing as it tossed side-to-side on my back.  Early on in the run, I looked down at my watch to see my pace and I face planted in the dirt.  Needless to say, I felt grumpy!  Yikes!  I looked down at my watch (again) and I was only at mile 3.  I needed to turn things around and fast!
 
I began thinking about the kids, Chris, and the dog— they were probably off at a park having a great time playing, or maybe hiking again in the forest and picking up pinecones.  
 
I recalled the last time I ran this same race— it was 2020, right before Chris left again for the Middle-East and before COVID hit. My friends drove up early on a Saturday morning to run the 50K. This was my second ultra-marathon. I remember the encouragement from my friend, Beth, as I arrived at the halfway mark during the 50K and how her words and presence boosted my spirits.  It was uplifting seeing Jess as we realized the course distance was longer than 32 miles! 
 
I thought about a Stroller Warrior friend from Ramstein.  Molly and I ran the Jungfrau Marathon together in 2019.  Our families enjoyed a pre-race meal the day before the Jungfrau that included a pot of fondue from a mountainside restaurant— one of the most delicious meals of my life!  I am incredibly lucky to have such a wonderful friend who also enjoys racing up tall mountains! 

​I reminisced about a fun team road race in 2019 with my Stroller Warrior friends from Fort Belvoir.   A bunch of us organized teams of 4 and split 26.2 miles.  I ran about 10 hilly miles before I passed the tracking device to my team mate.  One Stroller Warrior ran a double leg totaling 17 miles to replace a sick team member!  Afterwards we all enjoyed a post-race celebration in a gymnasium where many of us SW members- families included- talked about the racecourse.  It was a fun race with amazing friends and the longest run I had completed postpartum! 

​Before I knew it, 13.75 miles of trail had passed, and I was at an aid station getting some Pepsi to help push me to the end.  These happy memories helped me break through the running wall that I hit very early during the race.  This experience helped me realize the importance of not only physically training for athletic endeavors, but also training the mind to stay positive.  I am grateful to have incredible memories with my Stroller Warrior friends and family that help me overcome obstacles. 
 
How do you overcome hitting a wall during a race?  Please share your stories!
 
Happy Running,
Rose 

:The New Year always inspires people to change, but this desire to change doesn’t always come to fruition- commit to simple yet satisfying goals for 2022 and you’ll find yourself happy with the results.  I’m committing to simple and achievable goals whilst living in a rapidly changing military environment with three very active kids and an energetic and faithful furry K9 running buddy! 

Have realistic and obtainable goals:
Our former neighbor is currently tackling an athletic feat of strength— he and three other adventurers are literally rowing across the Atlantic Ocean (over 3000 miles) in the Talisker Whiskey Atlantic Challenge.  I thought it would be a fun goal to row 3000 miles throughout 2022 on my C2 Rowing Machine at home…then I did the math— I would have to row over 8 miles per day…yikes!  Time for a new (realistic and obtainable) goal!  I can commit to at least 30 minutes of daily running, walking, biking, rowing, or strength/functional fitness training! 
  
Looking for a fitness goal?  Stroller Warriors currently has the Run the World program for 2022.  Committing to X number of daily/weekly/monthly miles is a great way to obtain realistic and obtainable fitness goals.

Remain committed:
I am registered to run a 25k trail race this weekend.  My husband mentioned the rainy race day forecast and my first thought was “maybe I don’t want to run this.”  However, I am healthy, injury-free, and I must weather the storm…literally.  Life can always throw a curveball with injuries, sickness, or other commitments, so it’s best to “seize the day” sans kids despite the rain! 

Continue to build resiliency with a pivoting mindset:
In a recent blog piece, I mentioned journaling about 5 positive aspects of daily life to be thankful for —these can be big or small, it doesn’t matter.  I have found this helpful in creating resiliency.  This reaffirms positive thinking, and it directly correlates into ways to overcome the “dark place” or “hole” that challenging races might put you in! 

www.strollerwarriors.com/blog/my-self-care-toolkit
​
Change my running sneakers more often:
You may have all read the blog piece about my “quacking” sneaker (yep, it was only one of them):

www.strollerwarriors.com/blog/sentimental-about-running-sneakers

I was long overdue for a new pair of trail sneakers.  Changing out your sneakers can be a bother, but I always try to capitalize on my favorite sneakers when they’re on sale (purchasing multiple pairs for future use)!    

​Wishing everyone many enjoyable miles in 2022—be it trail or road!
​
-Rose 😊