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. 
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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.    
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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. 
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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. 
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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 

​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
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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!
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-Rose 😊

Winter break is upon us— holiday travel is happening, kids are on school vacation, visitors are coming from out of town.  Lots of wheels are turning, but I still make it a point to prioritize fitness.  How can we make fitness happen over the holidays?  Here are some examples on how to integrate your fitness schedule into holiday craziness…
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1). Include your children in your fitness routine.  This is something that Stroller Warriors do so well!  Throughout the school year, many of us have older children at school during the day.  As for me, many of my runs and workouts include my youngest in the jogging stroller (and our dog) right after I drop off my older kids at school.  During holiday break, I am shifting gears to ensure that I get in my daily fitness with my older two children home from school— planning running routes that are scooter and rollerblade friendly, adding a park pit-stop midway when I decide to do a longer run, opting for a shorter run to a local coffee shop and a walk home through the town square (the Christmas decorations in our town are lovely).  

2). Coordinate a solo run.  Even on non-school vacation days, it is splendid to have 30 solo minutes running.  I will coordinate with my husband’s work schedule to run before or after work.  In the past, I coordinated with my fellow Stroller Warrior friends— half of us would run, while the other half would watch the children at the park.  This is a wonderful time to lean on your Stroller Warriors community!

3). Diversify your strength training.  Strength training does not have to happen in a gym setting— it can happen anywhere!  As I was in the middle of cooking dinner a few days ago, I set my workout timer on the EMOM function (every minute on the minute) and for every minute for 60 minutes completed 10 air squats.  This past weekend while doing yard work, I pulled my barbell out from the shed and completed 8 rounds of 5 heavy deadlift in between shoveling leaves into giant paper bags.
 
4). Make hotel workouts quick.  I am not a fan of running endless miles on a hotel treadmill.  Create a workout that keeps you engaged.  Here are a few examples:
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              - 1 minute intervals on the treadmill for 20 minutes (1 minute fast, 1 minute decreased speed)
              - 4 rounds of a 400 meter run at an incline with 25 sit ups between each run. 
              - 10 rounds of 10 jumping lunges, 10 push ups

It is a festive time of year, so remember to keep running and fitness enjoyable and merry!

Happy Running!
-Rose 

One word that I use to describe summer running in South Carolina— SWAMPY!  It is insanely hot and humid!  I did not think my running ability would change when we moved here, but I learned quickly that I needed to make a lot of adjustments. 

I am currently in the middle of training for a fall marathon in the heat and humidity of the South Carolina summer and my training has been a bit different in this hot climate!  Earlier this week, I went out for what I thought would be a 1hr run, but after 13 minutes I needed to adjust!  I opted for an approximate 1.5 mile run to the local track, 1 mile around the track that included an EMOM of lunges, and a 1.5- mile slow run back home.  I cut my run/workout short by 15 minutes and included a bit of strength training with my run to catch my breath in the heat. 

My workout/run was a great reminder of the tips I need to keep in mind when running in the heat of the summer:

1).  During the hot months, it is best to run in the early morning or dusk to avoid the heat and intensity of the sun.  The sun is most intense between the hours of 10AM and 4PM.  Be sure to wear a head lamp or safety vest to make yourself visible to traffic when running during dimly lit times.

2). For some of us, running in the morning or evening may not be possible.  Choose your route wisely if this is the case.  A route with plenty of shade or a stroller friendly trail are great options!  Another option is to plan a route with rest stops— fountains with water to cool down, and for a break to let your mini get out of the stroller!  Avoid hot surfaces for your pets, as their paws will burn!

3). It is also imperative to adjust duration, pace and milage goals for your run!  Running for an hour or trying to get 8 miles under your belt in the heat feels drastically different than running in cooler spring/fall type climates.  Do not be disappointed by a slower pace.  Furthermore, kids and pets will not last long in the heat! 
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4). HYDRATE— before, during, and after your run!  I also add some electrolyte supplements to my water (I use Nuun or Gatorade).  Although it is nice to use, one does not need to have a specialized water bottle holder to take along during hot runs.  A smaller plastic water bottle will do the trick.  Remember, proper hydration is imperative.  Also, remember to take water for your children and pets! 

5). Choose proper attire.  A lot of runners love to wear hats, but when it is hot outside, a visor is a better choice to provide shade while preventing the heat from being trapped between the hat and your head.  Dress lightly—avoid heavy cotton shirts, opt for loose-fitting or dry-wick clothing. I have made a few running gear splurges (shirt and socks).  My favorite running shirt is my Lululemon Scuba short-sleeve tee (I always order one size up for a looser fit).  I wash this shirt daily because I wear it during ALL of my runs and races—specially the hot runs!  A fellow SW member gave me a pair of Smart Wool running socks and let me tell you— they were amazing!  Sadly, I accidently left the socks (and my running shoes) in the changing room after the Jungfrau Marathon in 2019, but I have invested in 2 more pairs since then! 

6). Running when the sun is blazing?  Do not forget your sunblock for yourself and your mini! 

7). Listen to your body!  Know the signs of heat exhaustion— dizziness, weakness, heavy sweating, clammy skin, rapid heartbeat, and headache.  If you encounter any of these symptoms, stop running and seek a cool area, and consult a medical professional.  Also, you can obtain more information about heat exhaustion and its signs by talking to a medical professional. 

8). Check the temperature.  Is it 85 degrees with a heat index “feel like” temperature of 94 and you do not want to run in this?  Don’t— there are always other great indoor exercise options…reach out to your fellow SW members for ideas! 
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All in all, running is fun in all types of weather!  Just be prepared! 
 
Happy Running!
-Rose