tag:blogger.com,1999:blog-65330662104202876442024-03-04T20:06:19.136-08:00Krista DuChene RunningKrista DuChene RunningUnknownnoreply@blogger.comBlogger325125tag:blogger.com,1999:blog-6533066210420287644.post-89061523134834850772017-06-24T17:19:00.001-07:002017-06-24T17:19:47.552-07:00Krista DuChene New Website www.kristaduchene.com<span style="font-family: Verdana, sans-serif;">I'm pleased to launch my new website <a href="http://www.kristaduchene.com/">www.kristaduchene.com </a> </span><br />
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<a href="https://kristaduchene.com/"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgL5oI3zBqom24mV5feFDzkJVBkzie3v1TJIDEeW_ZHay9tLNGFiUYnljAKny58lXce_mBrHPx6XKQj-sJhKIG9FoBxrKXftFwEF77CSJG6L5O734K__vPhG9UTzJvvUt4FPJ2jpWM3aHl/s320/Image-1.jpg" width="320" /></a></div>
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<span style="background-color: white; color: #1d2129;"><span style="font-family: Verdana, sans-serif;">Krista DuChene competed in the marathon at the 2016 Olympic Games, has three children, is a Registered Dietitian and the second-fastest Canadian marathoner in history. She enjoys writing, sharing her inspiring story about success after pregnancies, injuries, and disappointments, and travelling to broadcast and promote special events.</span></span><br />
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<span style="font-family: Verdana, sans-serif;">Additionally, I have a new <a href="https://www.facebook.com/canadasmarathonmom/">Facebook Page</a></span><br />
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<a href="https://www.facebook.com/canadasmarathonmom/"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDtyNyxZLBSiVGxVVVIL9MwAe2o033F3zrAdZip9vQ3sNd58PiIUgvuCjn7Cfl1E6PJ62Eb49d1CXOKStuIgjxbIr2jx0SvWlgQwm83zCamHQbmyF-lI3ALOu3R3jlxQcyit6IXHAku5pn/s320/IMG_2550.JPG" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Saucony Marathon Mom <a href="https://www.youtube.com/watch?v=UEWXA0f-IdU">Video</a></span><br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-29930311063544022042017-06-02T09:27:00.000-07:002017-06-02T12:57:32.569-07:00Catching up and enjoying the moments. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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It has been just over a month since my disappointing London Marathon and once again I am back up on two feet. The weekend following my return was scheduled with three out-of-town speaking engagements so once I got to my computer, I added another slide to my message of blessings and trials. The kids had a P.A. day so they travelled with me for part of the weekend, which included a relaxing overnight trip to grandma and grandpa's. It was nice to finally put my luggage away after spending nearly five of the last seven weeks using it. </div>
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I took a full week off of any sort of physical activity. My foot was pretty sore so I rested and spent time doing the things I didn't get to before, such as overdue coffee dates with friends. Eventually I felt I needed to start moving my body again so I resumed pool running at the Wayne Gretzky Sports Centre then went for a short run on day 11. Usually I take 10-14 days off of running after a marathon, and because my foot was feeling better, I felt I was ready. I can't find the word to describe how I think myself and many feel when in their down time, between recovery and full time training. When logging weeks of 180-190 km and keeping a strict routine with preventative maintenance, rest/sleep, and diet, I often think I will enjoy my off-season with extra energy and free time with sweet and savoury treats. But then when I get there, I want to be back where I was before, tired but smiling after a full day's work, preparing to do it again the next day. Over the years I have learned to fully appreciate the change in the various stages and cycles of life and training. You must enjoy the moment you are in. And I had to properly conclude my season before commencing another.</div>
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After a week or so of easy running and cross training, I told Canada Running Series Race Director Alan Brookes that I'd like to return to run the June 17 Toronto Waterfront 10 km, as I previously discussed with coach Dave Scott-Thomas regarding my summer/fall plans. <a href="http://canadarunningseries.com/2017/05/olympians-gillis-and-duchene-to-defend-toronto-waterfront-10k-titles/">Read it here</a>. The May 26-28 weekend would include national championships in the Ottawa 10 km and Calgary Half Marathon but I knew that was much too much, too soon. I think I might be the only one <i>not</i> racing this coming weekend but after my three marathons of Rio in August, Toronto in October, and London in April we felt waiting two months to race would provide a solid break.</div>
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I've started a fresh and enjoyable yet not-too-serious training routine with less mileage, more strength work, and some shorter intervals to get some speed back into the legs. Because I spent my university years on the ice and off the track, I don't mind running around on the rubber in circles. My first attempt at strides was fairly entertaining but I've been able to get quicker in even just one week; I could hardly break 37 seconds in a few 200 m attempts but this week I was consistently repeating ~35 seconds. It's a start. I joined the Speed River group in Guelph for a set of 3 x 10 minutes with Katrina, which was also refreshing. And Rachel Hannah and I hope to get our plans aligned so that we can do some regular training together. I've contemplated the idea of pacing some of the Canadian 10, 000 m Championships at the <a href="http://www.speedriverinferno.com/">Inferno mee</a>t in Guelph but haven't yet decided. It would be new and fun but would not give me much time to recover before racing the 10 km in Toronto, 2.5 days later. In the meantime, I am enjoying giving more to my family and community. I assisted as a timer and parent volunteer at my kids' local and regional track and field meets, and even oversaw some high jump practices for a week. Thank goodness for Derek Drouin's youtube videos! I continue to write for iRun and complete various speaking engagements and interview requests.</div>
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Before I know it, the kids will be out of school again and we will be enjoying a new routine. With the likelihood that I will do a fall marathon, I will be enjoying the early mornings to log my mileage in order to beat the heat and be back for the kids. </div>
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And on I go. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjqldYtWNhcql-Nw2CFjN0DxkVoev7nua6rS_Zksx6yMLLO_tZzyWMPRSoZRzTM0LppD0QbIazL_w6YhnY1ulxUNY7o-YbCzGLSAbnSxTy4vpdMfvrWihhOIlo-inVoi75F9ZtF_TLFfU/s1600/IMG_1841.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1334" data-original-width="750" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOjqldYtWNhcql-Nw2CFjN0DxkVoev7nua6rS_Zksx6yMLLO_tZzyWMPRSoZRzTM0LppD0QbIazL_w6YhnY1ulxUNY7o-YbCzGLSAbnSxTy4vpdMfvrWihhOIlo-inVoi75F9ZtF_TLFfU/s320/IMG_1841.PNG" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fortunately due to the ugliness of my race, there are very few pictures of me from the London Marathon. Photo: MarathonFoto .</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I think it was therapeutic for both me and my audience when I shared my journey at various speaking engagements, the weekend following my disappointing race. Photo: Tae Photography.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Something I shall celebrate each and every April 27, recovery from my 2014 femur fracture.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">When you witness Derek Drouin's gold medal performance at the Olympics...</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">...it's sure to inspire your own. Photo: B. Flores.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">This moment is so special. My 11 yr old son and I are watching my 9 yr old son and other athletes compete. Photo: B. Flores</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">His 6th and final event of the day was the 4 x 100 m relay. Photo: B. Flores.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Dialing in during one of his many track races that day. Photo: B. Flores.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Relaxing before an action-packed day. Photo: mom. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Preparing for the kids' regional track & field meet while riding the bus. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Back to the basics with pilates and strength work with Jason at Essential Physio. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Proud and thankful to continue representing Saucony.<br />
#FindYourStrong #2017 </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoCY-h9awUluALIYXROFAeYQvadl6-30gnOhYYxDKyGo2sncclIcLy4RessbeyKHu_Sg-j1y2IHmoFMvEthIjhWYVr28Ett1R5gIC8LbZiVuskIr6vjAm13bQ7hUxSy76kxgeb_jULy4W/s1600/IMG_1833.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="1280" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGoCY-h9awUluALIYXROFAeYQvadl6-30gnOhYYxDKyGo2sncclIcLy4RessbeyKHu_Sg-j1y2IHmoFMvEthIjhWYVr28Ett1R5gIC8LbZiVuskIr6vjAm13bQ7hUxSy76kxgeb_jULy4W/s320/IMG_1833.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coffee with friends.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgasGoctzQzFJSt4pySfDIxhpYBwSiqzynGK1kdMllAeUYNoxDMv2FModvu2rV39c0j8tL6GXMYSSx-SHKMxJbwacjJJpxuhoHgOX0P6qsmhPw9MrzNUySQRpZWrWCrTJPRWVG90hf1_h/s1600/IMG_2119.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpgasGoctzQzFJSt4pySfDIxhpYBwSiqzynGK1kdMllAeUYNoxDMv2FModvu2rV39c0j8tL6GXMYSSx-SHKMxJbwacjJJpxuhoHgOX0P6qsmhPw9MrzNUySQRpZWrWCrTJPRWVG90hf1_h/s320/IMG_2119.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'll be writing more about nutrition in the upcoming iRun magazines.</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-49584808182592375792017-04-25T03:51:00.000-07:002017-04-25T06:55:27.785-07:00Onward Again. Reflections after the 2017 Virgin Money London Marathon.<br />
Proverbs 16:9<br />
We can make our plans, but the Lord determines our steps.<br />
<br />
I've been up since 4:15 am and am finally nearing the end of a long day. Once again, I sit at my computer writing about another marathon. I've been here before, sharing the downs instead of the ups, after a disappointing day. I think the last time I wrote about a big marathon disappointment was when I had my first (and only) DNF at the 2013 World Championships in Moscow due to heat exhaustion. The weather certainly wasn't an issue today. In fact, the conditions were really good as was the pace group, course, training, and my overall health. Usually I can fairly quickly put my thoughts together after a poor performance but today it took quite a while. I will debrief with Dave and Trent upon my return but for now I can summarize with a few points:<br />
I likely paid the consequence for the slightly quick start (~2:27:00 pace at 10 km). I'm more of a metronome runner.<br />
I disconnected from the pace group at the 10 km fluid station and was solo for the remainder of the race. With the women's only start, you don't have men to settle in with.<br />
My bottle/gel was not on the 30 km table. Every bottle and gel is important.<br />
My heel became more than just a niggle. It started in September, between my Rio and Toronto marathons.<br />
Lastly, I succumbed to every marathoner's nightmare; GI troubles. Never in my 14 marathons in nearly 15 years have I ever had to stop (and multiple times). I hope this was my first and last experience! Not fun.<br />
BUT I won't allow these to be excuses. The bottom line is that I physically disconnected early in the race. My goal was to get a personal best and now that I've had some time to think more about it, I may have also mentally disconnected at that 10 km point due to an all or nothing mentality. This race wasn't about making a national team or breaking records, it was about what Krista DuChene could do on April 23, 2017. And it didn't happen. I had no pressure, no home crowd, no national title or team selection criteria to fight for that was fierce among the Brits. THEN it got ugly and really just became a matter of finishing. I really just wanted it to end. It was one of these races where one could easily DNF but that was not an option. Sometimes you just have to finish what you started even if it's terribly humbling and race results become part of your permanent record.<br />
After the race and throughout the rest of the day I limped around and continued to make frequent trips to the washroom but that didn't stop me from moving on with my day. I met my friend Paul, who I met in Iten while training in March, and his girlfriend, Emily for a lunch of fish n' chips with mushy peas. It was so nice to see a familiar face and have a good cry. They are lovely people. Shortly after that I made my way to the tube to visit Platform 9 3/4 at King's Cross. My kids are big Harry Potter fans and thought it would be neat to see where the characters disappear on route to Hogwarts school. I wasn't sure I would be able to but because it was so close to the Tower Bridge where I was staying, I decided to go. Once I got back I got ready to go to the London Marathon after party and awards celebration. I enjoyed the awards ceremony and a lovely meal while sitting with several from the Netherlands.<br />
I will meet Alan Brookes again for breakfast in the morning then make my way home from Paddington Station to Heathrow airport to Pearson airport. What's next? Well, since London was my third marathon in eight months, definitely some rest and relaxation. I have several speaking engagements and life with the kids will continue to keep me busy. Jonathan has been dad-extrodanaire since March so I'm sure our Team DuChene will appreciate just the normal day to day routine.<br />
Thank you for your love, prayers and support both before and after the race. There have been some really special messages sent to me that I hold dear to my heart.<br />
Down but not out.<br />
Onward again!<br />
<br />
Pre-race interview:<a href="https://www.youtube.com/watch?v=kW-QrVU0pVM&spfreload=10"> here.</a><br />
Post-race interview (at bottom): <a href="http://runningmagazine.ca/mary-keitany-shatters-womens-world-record-london-marathon/">here.</a><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl203TyUtb1Bc2nGPCeo-nbcEwhUbvPeQU9hJ-h0G8yOK6AqB-v-mMnNOUs2HOL27do4YDTnQFpQu5TyqgeiacqF01rdCSqRExA3VCU4DkuD9UC7WbOD2cOC-uFZfj58jA_VJtypUHl5oE/s640/blogger-image-1418289261.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl203TyUtb1Bc2nGPCeo-nbcEwhUbvPeQU9hJ-h0G8yOK6AqB-v-mMnNOUs2HOL27do4YDTnQFpQu5TyqgeiacqF01rdCSqRExA3VCU4DkuD9UC7WbOD2cOC-uFZfj58jA_VJtypUHl5oE/s400/blogger-image-1418289261.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Virgin Money London Marathon Media Guide with everything you would need to know, and more!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDjpF84YJf9-4K5tmmTYUeOvMjAEYGOTro_a4C0O6F-NwVskbC6Suge9_FFSGoN9OpNEwWw5jpcPFt2-OFW6DGX9dXo0V-bVhKid_31fvwdbPhnwJB9nCNmGozvg17Vesz3yckJh1g5XDj/s640/blogger-image-818678467.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDjpF84YJf9-4K5tmmTYUeOvMjAEYGOTro_a4C0O6F-NwVskbC6Suge9_FFSGoN9OpNEwWw5jpcPFt2-OFW6DGX9dXo0V-bVhKid_31fvwdbPhnwJB9nCNmGozvg17Vesz3yckJh1g5XDj/s400/blogger-image-818678467.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spectacular finish. Something I chose to embrace despite the outcome.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsKaVf2Q4qnHp0q2XJXbEBCI6j_4ZegPQ749gdUO9e_mYYtVDYJ8-ysxI0q0JKqT67lfBwrJRXpArBXwWilNrLetQN7trHB-gs6rArMznOCXfhuQCIvxIHQERJfsTPtGXNoDUzcGbhpUL0/s640/blogger-image-1474760462.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsKaVf2Q4qnHp0q2XJXbEBCI6j_4ZegPQ749gdUO9e_mYYtVDYJ8-ysxI0q0JKqT67lfBwrJRXpArBXwWilNrLetQN7trHB-gs6rArMznOCXfhuQCIvxIHQERJfsTPtGXNoDUzcGbhpUL0/s400/blogger-image-1474760462.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fuel station.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd-mkX3wZ9IbW09IdJWA_9LDa_Gm6INK1xeLrg6XJAHhY7UB1fLW61D0Nn-jzQdlZC8SyDD9VvHi9otEJfAOG2560ETLUEROXDzJL2vwslgu0Ir32CwHbriaW3YIip5ZkyN5eS04vwxWCw/s640/blogger-image--241572187.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd-mkX3wZ9IbW09IdJWA_9LDa_Gm6INK1xeLrg6XJAHhY7UB1fLW61D0Nn-jzQdlZC8SyDD9VvHi9otEJfAOG2560ETLUEROXDzJL2vwslgu0Ir32CwHbriaW3YIip5ZkyN5eS04vwxWCw/s400/blogger-image--241572187.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Abel Kirui sat next to me on the bus to the start. Very friendly, humble and personable man. You'd never know he has one Olympic (silver) and two World Championship (gold) medals. He won 2016 Chicago, 2008 Vienna, and was second at 2007 Berlin. We chatted and shared pictures of our families from our phones over the course of nearly 1.5 hrs. He went on to place 4th.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2lTJAdQAguIHcENC4W28Ftnj_XRJB2sOWeSUoEJXLeI3kMgjXvvUGwZGeazQIolNUwRJig3TzMp_b4w1nHg4jDmC3vmg4SZwkoGGE0bHLTR3MDiAVBmu2v2u7cY0NW0Y4B-G-kGkZr1RE/s640/blogger-image-206202026.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2lTJAdQAguIHcENC4W28Ftnj_XRJB2sOWeSUoEJXLeI3kMgjXvvUGwZGeazQIolNUwRJig3TzMp_b4w1nHg4jDmC3vmg4SZwkoGGE0bHLTR3MDiAVBmu2v2u7cY0NW0Y4B-G-kGkZr1RE/s400/blogger-image-206202026.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finally fish n' chips with mushy peas.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz1elbcVLukfb2SsH83c56i9KzLlilO1ILwxccJgZNzdZD5VxMT4bFqMJ0wKWghEVmzSr3sYctAl5ppqVA8o-oFqcHGfJ9JdQijU-D8TurzS1RNTjr8FX1mHRC510mY4NEB4q6qxYrouZG/s640/blogger-image--149790907.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz1elbcVLukfb2SsH83c56i9KzLlilO1ILwxccJgZNzdZD5VxMT4bFqMJ0wKWghEVmzSr3sYctAl5ppqVA8o-oFqcHGfJ9JdQijU-D8TurzS1RNTjr8FX1mHRC510mY4NEB4q6qxYrouZG/s400/blogger-image--149790907.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks for helping me through my post-race tears, Paul and Emily.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ggGQI2WehPCquUy2iONCkkU7pM41Y22ADCr6Cn0gAqxCusiV5fY8mWWIe6FvW2b5wxgFGhza4ngOYWbIa-ITojK3SdRU_XEUhMPK19p_nh0RD_kBhHhEl-MUv7QITCvypRSSAh0HQQRp/s640/blogger-image-140848791.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ggGQI2WehPCquUy2iONCkkU7pM41Y22ADCr6Cn0gAqxCusiV5fY8mWWIe6FvW2b5wxgFGhza4ngOYWbIa-ITojK3SdRU_XEUhMPK19p_nh0RD_kBhHhEl-MUv7QITCvypRSSAh0HQQRp/s400/blogger-image-140848791.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On route to Hogwarts from Platform 9 3/4!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JStmXlJP_ixFH57RYeWNxAdl_kSDww9g5ZhU_5x03PTPaTkCuAdPVqvqMBnw7uX6dL9PSdEIo2_ICC1brR2r3q9etBmWxf54zVc_-uQdGlmEmEYobfYygSgHmCs5BwDxAJW60pdEafCv/s640/blogger-image--642604029.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JStmXlJP_ixFH57RYeWNxAdl_kSDww9g5ZhU_5x03PTPaTkCuAdPVqvqMBnw7uX6dL9PSdEIo2_ICC1brR2r3q9etBmWxf54zVc_-uQdGlmEmEYobfYygSgHmCs5BwDxAJW60pdEafCv/s400/blogger-image--642604029.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always a post-race favourite.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRZO1nVqxm2gCVIqwYrWHnkMMuGHXKHLNLwGqOL5FskmBkEchV1B4OnRLYByKwacGMMCaZ8MtUDZbqCqAvLPBvWAUkzVwXpBbMTthQ6z8JEuzn-ElnIe-IvlJ3TyF6_dtGXGMmhz2_guf7/s640/blogger-image--488661935.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRZO1nVqxm2gCVIqwYrWHnkMMuGHXKHLNLwGqOL5FskmBkEchV1B4OnRLYByKwacGMMCaZ8MtUDZbqCqAvLPBvWAUkzVwXpBbMTthQ6z8JEuzn-ElnIe-IvlJ3TyF6_dtGXGMmhz2_guf7/s400/blogger-image--488661935.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Wonderful dinner with the Netherlands people (athletes, agents, coaches), including male winner Daniel Wanjiru (in background). </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsKV-CnRDQ_zjR8zr1HF5ulmSDR7xH1COTbua54d7AMbylAb3OvAbGJOWu_33pUZH4rDrdpFa1XjJVYs1hzmank27ja988hMVp9XOqKGbygdAPb8p3cmsOL1uHmIrNiDXINF5wy6lhBQTo/s640/blogger-image--1838776155.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsKV-CnRDQ_zjR8zr1HF5ulmSDR7xH1COTbua54d7AMbylAb3OvAbGJOWu_33pUZH4rDrdpFa1XjJVYs1hzmank27ja988hMVp9XOqKGbygdAPb8p3cmsOL1uHmIrNiDXINF5wy6lhBQTo/s400/blogger-image--1838776155.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And another classic - Sunday roast (well, close enough). The mashed potatoes had horseradish, which paired well with the beef. </td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7UTYVmNbgcb9U6OmYIwBPMTF3HSxYaDozN7ynrm-K3Y8iEAh-xYlUoFxUHlpK2YCDBmr7w0JKcLE1fBgu3kPjbYu2rxAt6nVsurjNek97TCSlS7SEzFmGfb-Iyzkq1VWFiyhvN8OGm6HJ/s640/blogger-image--464375860.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7UTYVmNbgcb9U6OmYIwBPMTF3HSxYaDozN7ynrm-K3Y8iEAh-xYlUoFxUHlpK2YCDBmr7w0JKcLE1fBgu3kPjbYu2rxAt6nVsurjNek97TCSlS7SEzFmGfb-Iyzkq1VWFiyhvN8OGm6HJ/s400/blogger-image--464375860.jpg" width="400" /></a></div>
It was such an honour to meet GB's marathon mom and 5-time Olympian, Jo Pavey. What a lovely woman.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LcW6xNf-0GtbGAORpgL2htiZxi5Er5WycZEt7IjBmuJ_EQ2SKgdydaE0JuwogbCsHOHeLyj4hq-SNmpjFTAq0RIGPsLKdqqCY5rMuaCqfq5vf2Hp6dZd3nF7hLHC1qpHnp2okxKU258T/s640/blogger-image-1884305443.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LcW6xNf-0GtbGAORpgL2htiZxi5Er5WycZEt7IjBmuJ_EQ2SKgdydaE0JuwogbCsHOHeLyj4hq-SNmpjFTAq0RIGPsLKdqqCY5rMuaCqfq5vf2Hp6dZd3nF7hLHC1qpHnp2okxKU258T/s400/blogger-image-1884305443.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks for the breakfasts together, Alan. And sorry for all the photo bombing! See you back at home.</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-38640870774315052502017-04-05T04:48:00.001-07:002017-04-08T12:32:29.801-07:00Kenyan Diaries, The Finale. <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Volume VII. Kenyan Diaries - The Finale<br />HATC (<a href="http://hatc-iten.com/">High Altitude Training Centre</a>), Iten, Kenya.<br />Days 22-30. March 28-April 5, 2017.</span><br />
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I have quite enjoyed <a href="http://www.irun.ca/blog/index.php/category/marathon-mom/">journalling for iRun.ca </a>while at the High Altitude Training Centre in Iten, Kenya. Here's a list (with links) of my seven "diaries", including this final one:</div>
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<a href="http://www.irun.ca/blog/index.php/my-worthwhile-struggle-of-daring-to-dream-by-krista-duchene/">Volume I </a> "My Worthwhile Struggle of Daring to Dream"</div>
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Arrival to the HATC. Days 1-3. March 7-9.</div>
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<a href="http://www.irun.ca/blog/index.php/landing-on-solid-ground-krista-duchene-kenya-diaries-volume-ii/">Volume II </a> "Landing on Solid Ground".<br />
The HATC Facility. Days 4-6. March 10-12.<br />
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<a href="http://www.irun.ca/blog/index.php/the-people-places-and-faces-krista-duchenes-kenya-diaries-volume-iii/">Volume III </a> "Eating on the Run".<br />
The HATC Food. Days 7-9. March 13-15.<br />
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<a href="http://www.irun.ca/blog/index.php/the-people-places-and-faces-krista-duchenes-kenya-diaries-volume-iii/">Volume IV</a> "The People, Places and Faces".<br />
The Kenyan People. Days 10-13. March 16-19.<br />
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<a href="http://www.irun.ca/blog/index.php/running-down-a-dream-the-krista-duchene-kenya-diaries-volume-iv/">Volume</a> V "Running Down a Dream".<br />
Friendships with the HATC People. Days 14-17. March 20-23.<br />
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<a href="http://www.irun.ca/blog/index.php/the-big-one-training-in-kenya-the-details-by-krista-duchene/">Volume VI</a> "The Big One".<br />
The Training. Days 18-21. March 24-27.<br />
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<a href="http://www.irun.ca/blog/index.php/krista-duchene-the-kenyan-diaries-volume-vii-what-ive-learned/">Volume VII "The Finale"</a><br />
Departure from the HATC. Days 22-30. March 28-Apr 5.<br />
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(lengthier, unedited versions appear on www.kristaduchenerunning.blogspot.com)<br />
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<u>Highlights of my final 9 days:</u><br />
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Day 22. Took a matatu with Bekele to do a tempo with Tarah on the tarmac road. Had some chai tea at her home afterwards. Pizza was served for dinner!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkeOPBpNys3_MpQv3QdGn3zLorc0VmvvrruYfP46FRy4G4ruiiIblsiHjPKYxGmaBoefM63qhdQf_fByNXVD8JymiFZZ4aPhMOFo-zrQvCLj1Ua1afVKRrnpbkCkdk8EgXfpJl2ttMyiZ/s1600/IMG_1322.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkeOPBpNys3_MpQv3QdGn3zLorc0VmvvrruYfP46FRy4G4ruiiIblsiHjPKYxGmaBoefM63qhdQf_fByNXVD8JymiFZZ4aPhMOFo-zrQvCLj1Ua1afVKRrnpbkCkdk8EgXfpJl2ttMyiZ/s400/IMG_1322.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tea time with Tarah and Wesley after completing our runs.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIK4IAbjDQF8mqujGAx5cWaUVbgVCGHIKopEVteNIfZPtyFto4D8aOsLw-3ewSJ_Bwo2c0-SiSS3SaqBXuGxhVJ6BLrcpXyuNWfsfduaL47eFnaltouZkHSpg2g4S28Mgx0unQUv69Ylw/s1600/IMG_1328.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmIK4IAbjDQF8mqujGAx5cWaUVbgVCGHIKopEVteNIfZPtyFto4D8aOsLw-3ewSJ_Bwo2c0-SiSS3SaqBXuGxhVJ6BLrcpXyuNWfsfduaL47eFnaltouZkHSpg2g4S28Mgx0unQUv69Ylw/s400/IMG_1328.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks for "breakfast on bed" after my return from the tempo, Ken and Jayson. And thanks to Julia for saving me breakfast on the morning I got lost!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyCHxelL33vl63HNG-vZLcaySJHPGKPasLBV8i0t0RikR84d3yi9DWZ3KoW8SoUTTJq5YOJeiOzpHukf_WLGnpo3FVZUcxvJ7_1L38BPqsxQiCxG0egBrthrokI3lFwNQ75VplB-rPCjq/s1600/IMG_1331.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyCHxelL33vl63HNG-vZLcaySJHPGKPasLBV8i0t0RikR84d3yi9DWZ3KoW8SoUTTJq5YOJeiOzpHukf_WLGnpo3FVZUcxvJ7_1L38BPqsxQiCxG0egBrthrokI3lFwNQ75VplB-rPCjq/s400/IMG_1331.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The pizza was definitely a food highlight of my entire 4 week stay. Loaded with vegetables, pineapple and meat...it was so delicious. You can tell that everyone was excited!</td></tr>
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Day 23 FaceTimed with my son on his 9th birthday. Easy afternoon run with <a href="http://bmovanmarathon.ca/">Lynn</a> and Tarah then had mango-carrot juice with them at the club afterward.<br />
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Day 24 Did 25 x 1'/1' fartlek on Lornah's track with Bekele. Julia and George also did workouts. Picked up the kids' bracelets from Johanna's, "<a href="https://web.facebook.com/OlympicsCorner/?_rdr">Olympics Corner</a>".<br />
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Day 25 Had my first fall due to some heavy legs. Fortunately just a few scrapes to my hands.<br />
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Day 26 Last long run with the group. Did 10 km easy then 26 km to Eldoret. Didn't have a set pace plan and was pleased with how my body naturally progressed along the way for the 36 km total. Breakfast at the club, massage, trip to the Kerio View and incredible fish for dinner!<br />
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Day 27 Rest day. Went to the club for masala teas and mango juices as a send-off for Manuela and Frank.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOPR3JpVzCBMi5mtQyXbBRo4OHfqg1ql6DdlJH-k5QUmESu_A5jpUSCc5fHmkBRn4ScHo6rW6Bcj8_WJXaSWPYQuXNzbSSRvOBr2aFW8gJv-ZmUaywonA_oydy78m1HpIwqRc7anzj4qhY/s1600/IMG_1427.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOPR3JpVzCBMi5mtQyXbBRo4OHfqg1ql6DdlJH-k5QUmESu_A5jpUSCc5fHmkBRn4ScHo6rW6Bcj8_WJXaSWPYQuXNzbSSRvOBr2aFW8gJv-ZmUaywonA_oydy78m1HpIwqRc7anzj4qhY/s400/IMG_1427.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a wonderful couple. They are fun, outgoing, supportive and welcoming to everyone! </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_9l30V2EbejJK6ySWWhhDDI579shZ9jJ3-DgYDfVUIeNvByamZXQkWA2u1wkuZ6lsP9xRwv5cEXDsqM6AqwboloHEnGFBoaRyWphbPI5VfSa0iWnqcu7yU8ihb7504aT9qHGFMWj6nNYi/s1600/IMG_1444-2.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_9l30V2EbejJK6ySWWhhDDI579shZ9jJ3-DgYDfVUIeNvByamZXQkWA2u1wkuZ6lsP9xRwv5cEXDsqM6AqwboloHEnGFBoaRyWphbPI5VfSa0iWnqcu7yU8ihb7504aT9qHGFMWj6nNYi/s400/IMG_1444-2.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Looking forward to running with you again, Manuela. Hopefully we can line up some marathons together. #2016Olympians #KenyanBFFs</td></tr>
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Day 28 Met Emmet and George at 6:20 for a run along the fartlek loop. I added on a few at the end to make 23 km then met them and Jayson and Ken for breakfast at 8:30. Later in the afternoon I did 13 km, my last core class and some stretching.<br />
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Day 29 This morning Jayson, Ken, George, Emmet, Bekele and I did a workout at the new track. George joined me with Bekele pacing us through 4 x 1 mile repeats with 2 easy laps between sets. I had my last massage at 2:00 pm with Dan then met Tarah. I gave her my shoes and clothing and we had a nice chat and drink at the club before saying goodbye. Finished packing my belongings.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZmNKTHUDEWqzTcH_hDhm_7fWyZQiKKxutL7WlH2h3MoX7EQv7_42m-VpoHbQrHUho7XQusz_T27J8ydMzrdvALukfMRQbaJKoFlFu5mrAGdyS8_OE0MfACTHS1448zPLp3mPOD4IcBMjW/s1600/IMG_1545.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZmNKTHUDEWqzTcH_hDhm_7fWyZQiKKxutL7WlH2h3MoX7EQv7_42m-VpoHbQrHUho7XQusz_T27J8ydMzrdvALukfMRQbaJKoFlFu5mrAGdyS8_OE0MfACTHS1448zPLp3mPOD4IcBMjW/s400/IMG_1545.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tarah had the shoes and clothing clean and drying later that day.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-q-VvGAV4O38hp_GE5h6KbQHLpOjXsiA-OZtMphDDFgcZFeR1gdla-IRdbZFPvqJmWcHGotF319UKlKTQD7QVrJsvM4a_tI_BhByC6HhEukH86fVKooxmH_TQ3t3S-vkxUv5QwATWU0ZS/s1600/IMG_1546.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-q-VvGAV4O38hp_GE5h6KbQHLpOjXsiA-OZtMphDDFgcZFeR1gdla-IRdbZFPvqJmWcHGotF319UKlKTQD7QVrJsvM4a_tI_BhByC6HhEukH86fVKooxmH_TQ3t3S-vkxUv5QwATWU0ZS/s400/IMG_1546.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I survived by washing my clothes in the shower or in the buckets with detergent but suggested she give them a proper wash, in her washing machine, before distributing them to the athletes at the <a href="https://www.transcendrunningacademy.com/">Transcend Running Academy. </a></td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Day 30 My final day. I decided I was going to run whenever I was up and ready, which happened to be at 5:50 am. I could have joined the group a bit later but thought it would be nice to take in my last run, solo. I took my headlamp and phone, taking pictures along the way and enjoying the beautiful sunrise. Many other runners were also out, rising with the sun. I had breakfast with the group, said goodbye then started my long journey home. </span></div>
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<tr><td class="tr-caption" style="text-align: center;">Running as the sun rises - definitely a highlight of my trip.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Room #5 checking out of the HATC.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfkfj9H_gWv0gnxavE4wvmO62M1YU4ZBPGrsYIN4JU2DfL8vl5AOw6kgQ33heCYLv911KaqXpV36a1o1u1h3FVf2_ZbYxWNMhYmePuHuaASOUNJtA80cgkECZ7T11XuW6gVMhi6tH-RTx2/s1600/IMG_1551.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfkfj9H_gWv0gnxavE4wvmO62M1YU4ZBPGrsYIN4JU2DfL8vl5AOw6kgQ33heCYLv911KaqXpV36a1o1u1h3FVf2_ZbYxWNMhYmePuHuaASOUNJtA80cgkECZ7T11XuW6gVMhi6tH-RTx2/s400/IMG_1551.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Many fall in love with the chapati in Kenya and plan to make it upon their return home. For me, it was the chai tea at Wesley's parents' in Charangany, and the tea masala. Perhaps Steve, my brother-in-law with <a href="http://www.theblackpeppercorn.com/">The Black Peppercorn</a> could create a recipe for me. This picture was taken at the "Java House" where many people kill time while waiting to enter the airport. </td></tr>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">________________________________________________</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My last of four weeks at the HATC seemed to be slow, particularly because I ran out of topics to write about! My husband suggested I go through the 500+ pictures from our 2016 Rio Olympic experience and/or write more about the HATC people I met, including where they were from, how they got there, and why. So at breakfast I passed around a pen and piece of paper and got some more writing material. I figured I could save the picture-sorting for my long (door to door ~ 36 hrs) travel home.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">While at the HATC I wrote down the countries represented by the people who were here during my stay. I decided to go with residence but if that country was already on my list, I included citizenship. As of April 3, the total was 28.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">USA</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We believe there were seven from the 2016 Rio Olympics: </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Poland - female 1500 m finalist, male steeplechase</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Turkey - female steeplechase, male steeplechase, male 5000 m</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Belgium - female marathon</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Canada - female marathon</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many people arrived alone whereas others were together in groups of 3 or more: Israel, Turkey, Poland, England.</span></div>
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<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There was a group of nearly 20 people from several different countries with the</span><a href="http://www.traininkenya.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> "Kenya Experience</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">". From their website, "The Kenya Experience are the original running holiday in Iten and the first company to offer coached running camps in Iten to non elite runners. We are proud that we continue to this day to offer this service to runners from across the global running community."</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In my final week, the</span><a href="http://purosangue.eu/en/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> Purosangue Athletics Club</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> arrived. From their website, "Purosangue is an international project of Supportive Running, active in Italy and Africa since 2011, spreading the culture of clean and social sports. It collaborates with associations, companies, institutions, sports events and athletes by promoting a new vision of running. Purosangue is also a sports club and has several training camps in Italy and Africa." </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As for the people I spent most of my time with, running or eating, here's a snapshot of who they are, their goals, where they're from, and/or why they chose the HATC:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ken Lam - born in Hong Kong and moved to the USA at age 10, now residing in Seattle, WA. Has been running for 2 years. PB Half 1:33 and Full 3:36. He is not coached, aiming to run Boston and chose the HATC for a vacation and training. "It's been great meeting wonderful friends and Olympians."</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Jayson Peterson - born in Sudbury, ON and now residing in Seattle, WA. Has been running for 9 years. PB Half 1:28 and Full 3:14. Was coached for 2 years and is at HATC for a second time. He likes chocolate sauce, yoga and plans to run</span><a href="https://www.worldmarathonmajors.com/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> all of the major marathons.</span></a></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Emmet Jennings - from Ireland, now residing in Oman as a teacher. Ran at 2010 world juniors in 3,000m. PB steeplechase 9:07, 5,000 m 14:47 and 10,000 m 31:42.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">George Curwin - from Brighton, UK. Has been running for nearly 3 years. PB Half 1:14 and Full 2:44. He is uncoached so at the HATC for inspiration and to learn from more experienced runners. "An amazing experience."</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Julia Nikonorova - born in Petrozavodsk, Russia, and lives in Ottawa, ON. Has been running for 4.5 years. PB 5 km 16:28 and 10 k 34:12. Is looking for a new place to pursue running/job. Speaks 4 languages: russian, french, english, spanish. Is a huge cycling fan and "I'll be in Tokyo in 2020 in the marathon".</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Frank Bollen - from Belgium. Paced at the </span><a href="http://www.fbkgames.nl/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">FBK Games</span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> in 2012, </span><a href="https://en.wikipedia.org/wiki/Haile_Gebrselassie" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Haile Gebrselassie </span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> at the 10,000 m trials, and for the lead women at the 2014 Berlin Marathon. PB 3,000 m 7:57.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Manuela Soccol - from Belgium. PB 10 km 34:11 and Marathon 2:37:09. Competed in the marathon at the 2016 Rio Olympics. Has a collection of over 500 socks! Described as "Krista's Kenyan BFF"!</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Emma, Scott, James, Axel, Ralph and Paul (England) and Laurent (Paris) were here during my first three weeks. Ethan was another Canadian (Nova Scotia) I got to know.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Some others who stayed at the HATC for a few days: </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A couple from Chile. He was training for a 70.3 IronMan.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Matt from England who was in Africa for his work in public health.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Jess from Australia who was in Africa for her work with the Red Cross.</span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">John, Neasa and Kristina from Canada were here for a few days when I first arrived (mentioned earlier).</span></div>
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<tr><td class="tr-caption" style="text-align: center;">Easy afternoon run with Manuela, Ken and Jayson. Photo: Frank.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju04zkBUnCWnTITS0iaiby860HOFhFa9P3dXWwXXWjjTkZ5okx15_BvG6JcJp_oK4NyM9KetK8-hQb29c7rnhg4vBKbjyLOzNxItdVsN62ajcUQ_PXxrn8NqH4F-Xlo4gOQhb_gx7F7tlM/s1600/IMG_1435.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju04zkBUnCWnTITS0iaiby860HOFhFa9P3dXWwXXWjjTkZ5okx15_BvG6JcJp_oK4NyM9KetK8-hQb29c7rnhg4vBKbjyLOzNxItdVsN62ajcUQ_PXxrn8NqH4F-Xlo4gOQhb_gx7F7tlM/s400/IMG_1435.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One last group trip to the Kerio View. I quite like the <a href="https://en.wikipedia.org/wiki/Masala_chai">tea masala</a> , a stronger chai, at the club and the Kerio View. But by far, my favourite tea was at Wesley's parents' home in Cherangany. You can't beat the milk (boiled) fresh from the cow!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Kenyan toilets. Yes, I used all of them.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6I7C96M5ViPDA9Hc0EsPBW8_8j0Vz5FRsM7AtbJTgLrzZzfjheM5hUSFa41HviQrT8Y2u8H_HT1ZSEaGHNhdrbbN7kWgVnNNA9ceEo6oGFcr33dXewGG8OLreYJHsJ1BlQ7719LA-zU3w/s1600/IMG_1436.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6I7C96M5ViPDA9Hc0EsPBW8_8j0Vz5FRsM7AtbJTgLrzZzfjheM5hUSFa41HviQrT8Y2u8H_HT1ZSEaGHNhdrbbN7kWgVnNNA9ceEo6oGFcr33dXewGG8OLreYJHsJ1BlQ7719LA-zU3w/s400/IMG_1436.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A few random pics: Kenyan shillings, a boy outside of Dan's massage, the striking red dirt roads, and Kristina's message that was perfect after my few first runs at altitude, "Breathe, this too shall pass". </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwAV8Vm8CJgB39IInnKIwPotxkbq-NibWxf3b6_PjlG16ZTsY6-Twx4S8q70IGRUnbJp2q7F_mrtLaRvlAstEQC8r_2AndEQZwioMpUqlKiebrC2HQ-1CUSvf-3inobjh4JL-qYmXSzgkK/s1600/IMG_1518.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwAV8Vm8CJgB39IInnKIwPotxkbq-NibWxf3b6_PjlG16ZTsY6-Twx4S8q70IGRUnbJp2q7F_mrtLaRvlAstEQC8r_2AndEQZwioMpUqlKiebrC2HQ-1CUSvf-3inobjh4JL-qYmXSzgkK/s400/IMG_1518.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Very common to see piki pikis with a large load on the back. This particular bundle was much smaller than some.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikmKcalt7eWY0ZYEX_zhmokYhnkzjJWF8t_4FZtFf-0yKnaBUbqk_2Vs5QlC2YPaxIaw3imYxF-CzJ2COBSJwhNQGVHkTkb6O7lyByYL6KQipceWU8daxquOlJg2LD_WUZNBX_8XZtC7se/s1600/IMG_1536.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikmKcalt7eWY0ZYEX_zhmokYhnkzjJWF8t_4FZtFf-0yKnaBUbqk_2Vs5QlC2YPaxIaw3imYxF-CzJ2COBSJwhNQGVHkTkb6O7lyByYL6KQipceWU8daxquOlJg2LD_WUZNBX_8XZtC7se/s400/IMG_1536.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As the rainy season approaches, these farmers are getting ready for corn planting. I remember my dad with similar equipment on our farm in the spring.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkS5T6QAhPA2CI_UsqnFVmF9jjBDzvf8kshJsWnqG1x_MNq5Z1CrIAzKyTVheLWjPh0iIM3fJfiLzyhovjJzMNH7n6DlgBtZ_Tqk3GhrYlO5dA1qWh7DrqYypUhE0NKRIugnoi78zN9j6/s1600/IMG_1542.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikkS5T6QAhPA2CI_UsqnFVmF9jjBDzvf8kshJsWnqG1x_MNq5Z1CrIAzKyTVheLWjPh0iIM3fJfiLzyhovjJzMNH7n6DlgBtZ_Tqk3GhrYlO5dA1qWh7DrqYypUhE0NKRIugnoi78zN9j6/s400/IMG_1542.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This school group was waiting outside of the airport in Eldoret. Later, as we walked across to board the plane, I saw them again. Must have been some sort of school trip. Sharply dressed in their uniforms, don't you think? During my stay I saw countless other children in various coloured school uniforms that were always well-cared for and clean, including their bright white socks. </td></tr>
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<b><u>My Final Thoughts</u></b><br />
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The further removed I become from the High Altitude Training Camp in Iten, Kenya, the more I will be able to appreciate, savour, and be incredibly thankful for this amazing month. Similar to my return from the Olympics, I won't be able to answer the simple question, "So, how was it?" so I thought I'd include a list of: by the numbers, what may have seemed impossible (that became possible), and what I loved.<br />
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<i>By the numbers:</i><br />
29 days in Kenya.<br />
26 running days.<br />
10 quality (workout/long) runs.<br />
714 km logged.<br />
0 rainy runs.<br />
An average of ~ 5:20/km pace for easy runs.<br />
7 excellent massages.<br />
Countless mealtime conversations about running and food, children asking, "How are You?", and servings of delicious sakuma wiki, cooked cabbage, ugali, oatmeal, banana, and eggs.<br />
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<i>What may have seemed impossible (that became possible):</i><br />
Comfortably using squat toilets.<br />
Riding as solo mzungu in a matatu with 15 other people.<br />
Getting lost and enjoying a pole pole (slow, slow) piki-piki ride back to camp.<br />
Pushing my body to yet another level, completing the toughest training week ever in 15 years of marathoning, at 40 years of age.<br />
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<i>What I loved:</i><br />
The smell of freshly baked buns, the massage oil, and a sparkly clean room.<br />
The sound of birds, chickens and cows in the morning, Kenyan music, and the staff singing quietly to themselves while working.<br />
The taste of chai and masala teas, cold mango juice, three fish dishes, one pizza dinner, and three club breakfasts after returning from our long progressive runs to Eldoret.<br />
The sight of the Rift Valley, morning sunrise, people walking everywhere, and children walking to school or running alongside us in flip flops or winter coats while carrying backpacks.<br />
The feel of the soft red dirt roads, and a hot shower and clean sheets after a hard training day.<br />
Sharing mangos and avocados at mealtimes.<br />
The friendships made, particularly with my "Kenyan BFF" and fellow 2016 Olympian, Manuela Soccol from Belgium.<br />
Seeing in person and better understanding Tarah's life and the work of the <a href="http://kenyankidsfoundation.ca/">Kenyan Kids Foundation. </a><br />
Visiting Wesley's home village of Cherangany in rural Kenya.<br />
Texting my husband at the beginning of my day and end of his, always feeling in touch with home.<br />
FaceTiming with the kids while out and about, showing them the people and scenes along the way.<br />
Learning from SpeedRiver and Coach Dave Scott-Thomas, particularly succeeding in: easing into training while at altitude, maintaining an easy pace on recovery days, and running more by feel in hard efforts.<br />
Lastly, living a month to train for a personal best at altitude in an amazing country with wonderful people while being completely supported by my #TeamDuChene at home. #blessed<br />
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<tr><td class="tr-caption" style="text-align: center;">Perfect picture taken at the track in Iten, Kenya while preparing for the London Marathon. Likely a lifetime opportunity that I will cherish forever. Asante (thank you).</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-551835569719298852017-03-27T08:21:00.001-07:002017-03-28T02:19:03.140-07:00Training at the HATC, Kenya. Days 18-21. March 24-27, 2017.<b>Training at the HATC in Iten, Kenya. Days 18-21. March 24-27, 2017.</b><br>
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I purposely saved the topic of training for one of my last Kenyan Diary posts so that I could share some numbers and have more to write about.<br>
I have two major benefits to my four week stay at the High Altitude Training Centre in Iten, Kenya: 1) training at 2400 m (7900 ft) allows my body to produce new red blood cells to carry more oxygen, hopefully making me speedier for my upcoming <a href="https://www.virginmoneylondonmarathon.com/en-gb/">Virgin Money London Marathon</a>, April 23.<br>
2) completely devoting myself to full-time training within what I call a, "Runner's Fantasy World". Never before have I been able to focus entirely on training with nothing else to do or be concerned about for this long. When meals are made, the room is cleaned, rest and recovery is easily completed, and your entire day is built around your running with no stress or busyness, it becomes a fantasy of sorts. It's an investment and an incredible opportunity that I am so very much enjoying but it is not something I would want to do for that much longer. My life is complete with my husband and kids #TeamDuChene.<br>
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<u>The First Run</u><br>
When preparing for my trip, many told me to be diligent in taking it easy. Ramping up the kilometres and going too hard, too early would not be wise as your body must slowly adjust. On the first day I arrived, I had my first easy shake-out run of 8km. Like many had described, I could definitely feel the lack of oxygen. Some said it would be like breathing through of a straw. To me, it was similar to the feeling you get when you reach the top of a long flight of stairs. Unpleasant but do-able. Neasa took me on my first run and was taking it easy as she had completed a workout earlier that day.<br>
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<u>Pace and Heart Rate</u><br>
Thanks to Trent's incredible support with Speed River, I knew that my pace would be approximately 15-20 seconds/km slower than sea level. Prior to coming, I was running really easy on my easy days; likely averaging about 5:30/km. Sure enough, for the first five days at altitude, I averaged about 5:45/km with a heart rate consistent to that of easy sea level runs, ~120 BPM. For days 6-20 I then averaged about 5:10-5:15/km on easy runs, again with a similar heart rate. I followed the recommendation to get used to the initial change for the first few days, then steadily ease into a more routine full-time training schedule for the next 10 days. Adapting to altitude is different for everyone so I was emailing Dave, Trent and Margo every few days. They were pleased with how I was adapting.<br>
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<u>Workouts</u><br>
After a few easy runs I did some strides on the track to get the legs moving. On day seven I got to see the large "Tuesday Track" groups when I joined Tarah and her group for half of their 1 km repeats workout. I certainly couldn't keep their pace but was happy to chase them, consistently finishing each rep at the same pace with a lengthy recovery period between sets. When easing into training, I knew that recovery would be very important; both in workouts between intervals and after each run. It's certainly possible to complete a normal workout but you will pay for it in the recovery. In the first 10 days I likely napped each day out of necessity then found that I just needed to be resting and off my feet, otherwise I might not sleep as well at night. On day nine I did 9 km of tempo with Bekele. Days 14 and 16 included a bit more volume in my tempo and fartlek workouts, both with Bekele. Day 21 will be my biggest workout in this build with a 75' tempo and day 23 will be a 25x1'/1' fartlek for some quicker leg turnover. I will then begin my taper and head home to Ontario.<br>
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<u>Long Runs</u><br>
Shortly before coming to Iten, I completed a 40 km long run so I knew mentally, that I could check that off my list for this build. I figured that my long runs wouldn't be much more than 35-36 km at altitude; it just wouldn't be necessary. In the first week, my longest run was 23 km as I was easing my way into training at altitude. In my second and third long runs, I joined the group for a progressive pace for total distances of 30 and 34 km. Each time we did a warm up before we started the 26 km progression on the tarmac road from Iten to Eldoret. For each progressive part, I felt comfortable to lead. In the first progression I had a faster finish with the last 5 km at goal race pace. In the second progression I pushed the pace a bit earlier but didn't have a quick finish. I averaged the same pace for the last 24 km in both runs. My final long run will be about 35 km with no specific set pace. <br>
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<u>Running Surfaces</u><br>
One of the first things I became clearly aware of was the difficult footing. The dirt roads are easy on the body and good for recovery runs but are often rocky and uneven. I found myself constantly looking at the ground so as to avoid tripping while getting used to the change. Prior to coming, and because of our mild winter, I was able to do a decent amount of mileage on our trails that somewhat helped prepare me for what to expect in Iten. After a few days of running on the dirt paths, I ran for the first time on the tarmac road. It was easier to pick up the pace but I really noticed it in my quads. I then decided that I would continue to include some tarmac road running on most of my runs. Doing my weekly strides would be a good way to keep the firm surface in my routine in addition to my long run and tempos that I would do on the tarmac road. So far my 1 km repeats were on the dirt track and my 16 x 2'/1' fartlek was on the tartan track. Tomorrow's tempo will be with Tarah near her house because it's flatter and she can provide a driver for fluid support. Likely our warm up and cool down will be on the dirt road and our quality work will be on the tarmac road. I think these four weeks might make a record for the longest time without any treadmill running!<br>
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<u>Routes</u><br>
I struggle with my sense of direction at home so in my first few runs when faced with the challenges of altitude, hills, uneven surfaces, and mouthfuls of dust, I knew there was no way I would be able to learn any routes. Eventually the challenges became normal (well, the hills that are unavoidable can still be tough) and I was able to learn some routes. The roads are not marked and turns are learned by remembering landmarks and kilometres e.g. "for the 8 km loop, go 2.3 km down the 'all weather road' and turn right at the shed with the shiny roof that will take you to your final right turn onto the tarmac road and back home". It's always a good idea to put some shillings in your pocket before venturing out, just in case you get lost and need a piki piki or matatu ride back. As long as you can get to the tarmac road, you just need to know the direction to Iten. Also, running uphill and into the wind usually means you are close to home.<br>
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<u>Mileage </u><br>
Similar to easing into workouts, we took a steady approach to returning to the mileage I was doing before coming. My weeks have been 130, 160, and 180 km. My final week will likely being closer to 190 km before my taper begins.<br>
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<u>Schedule</u><br>
Prior to coming, I was running two double days (Tues, Thurs) and four single days (Mon, Wed, Fri, Sat) with one complete rest day (Sun). It was important to keep this consistency so I was happy to fall into a nice routine of three double days (Mon, Tues, Thurs) and three single days (Wed, Fri, Sat) and one complete rest day (Sun). By doing this I am allowing myself to recover before and after workout and long run days, and evenly balance the mileage throughout the six running days.<br>
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<u>Cross Training, Core, Strength, Sauna and Preventative Maintenance</u><br>
Time spent on the bike, in the sauna and pool was a good supplement while initially building my training load. It wasn't anything extraordinary but something I felt I could decrease when I started my final two peak training weeks. There is a 5:00 pm core class on Mon, Wed and Fri that I have completed most of the time but opt out of if I need more recovery time or want to hold back for the next day's workout. I've been doing "Taylor's dance" routine and some light strength training, about twice per week. Preventative maintenance is daily and includes the usual rolling, stretching and other floor exercises after my morning run.<br>
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<u>G.I. (Gastrointestinal)</u><br>
With travel, altitude, time zone changes and a new diet, you are more than likely to experience some sort of gastrointestinal issue. I had a few issues in the first few days but made some changes to what I would eat the night before workouts, which helped (i.e. avoid the sakuma wiki). The other reason was timing with a later dinner and earlier morning run than I am used to at home.<br>
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<u>Weather</u><br>
<span style="text-align: center;">The weather is absolutely wonderful for running. I run more km in the morning around 6:30 am and less in the afternoon around 4:00 pm on double days. Wednesday, Friday and Saturday are single runs in the morning. Can't say I've seen many people run in the middle of the day around here when it's warm. And so far, it's only rained in the evenings and in one afternoon when I was off (Sunday).</span><br>
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<span style="text-align: center;"><u>Fluids and Carbohydrates</u></span><br>
<span style="text-align: center;">I'm drinking about 5 L of water each day; 2 L in the morning, 2 L in the afternoon, and 2 glasses with each meal. Other than coffee in the morning, my eload recovery and endurance drinks, and the occasional mango juice, I don't drink anything else. </span><br>
<span style="text-align: center;">I've been consistent in my carbohydrate consumption during long runs via the usual intake of gels, Eload endurance and fly. Frank has been a great support on the bike with my bottles. And so far I've just stored my gels in my running bra. </span><br>
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<span style="text-align: center;"><u>Treatment</u></span><br>
<span style="text-align: center;">I've been getting massage treatment from Dan, twice per week; Saturdays after my long runs, and Wednesdays, the day after and before my Tuesday and Thursday workouts. I had one appointment with Tarah's physiotherapist in Eldoret, which also went well.</span><br>
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<span style="text-align: center;"><u>Body Compostion</u></span><br>
<span style="text-align: center;">Since my peak weight in December with minimal training and an abundant intake of sweets, my weight and fat mass has steadily decreased toward my goal. Kyle has done my anthro measurements and Trent, Erik, and I determined my ideal race weight. We agreed that it was important to maintain my weight, going into and training at altitude. Normally I weigh myself first thing in the morning, which I haven't been able to do here. I have used the scale at the gym and likely only lost 1 kg (2.2 lb) in the past three weeks, which puts me in a good position to achieve my goal race weight upon my return home. </span><br>
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<u>Friday, March 24</u><br>
This morning I did an easy single run of 16 km with the group, and other than a trip to the Kerioview with the group and core at 5:00 pm, took it easy for the rest of the day. At dinner we put our tables together to enjoy our last meal with the Brits before their departure.<br>
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<tr><td class="tr-caption" style="text-align: center;">Red dirt takes some scrubbing to wash away.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Inside a little shop where I purchase my 10 L water for 250 shillings (~$3 CDN).</td></tr>
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<u>Saturday, March 25</u><br>
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This morning we did another progression run from Iten to Eldoret, 34 km. In the afternoon I had a massage with Dan and went to the market with Matt, Ken and Jason.<br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFYr9K0dCTeK18SAH2Jz0ZcIK9ng2H9NqB5qua4VaidEd8eIPBdUagh-ggwXUdslf8l-a08K3M5-EqVHZV14cMOuPTUpnG1VWO24MspRpq9mI1nHh069ohsiJCEO1EnNkfLulhGHXeNiYI/s640/blogger-image-1390566002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFYr9K0dCTeK18SAH2Jz0ZcIK9ng2H9NqB5qua4VaidEd8eIPBdUagh-ggwXUdslf8l-a08K3M5-EqVHZV14cMOuPTUpnG1VWO24MspRpq9mI1nHh069ohsiJCEO1EnNkfLulhGHXeNiYI/s400/blogger-image-1390566002.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Saturday market day in Iten.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsoKolvlzmiCDQT4nqgFHq4XcoqqWOzL6UKJLt86h4HoPlYYzo_kP-8iVFiV11yrVYqxkQgOKMu6MlYlNwimtQrIfufysVMhyphenhyphenjrYR5I7BZjWcsZV-caRFxWg4B6Ysvx9LCR4fhiBZ6cW3V/s640/blogger-image-1453991269.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsoKolvlzmiCDQT4nqgFHq4XcoqqWOzL6UKJLt86h4HoPlYYzo_kP-8iVFiV11yrVYqxkQgOKMu6MlYlNwimtQrIfufysVMhyphenhyphenjrYR5I7BZjWcsZV-caRFxWg4B6Ysvx9LCR4fhiBZ6cW3V/s400/blogger-image-1453991269.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All smiles after finishing another long progression run, and about to get in a matatu to go back to the camp to shower and have breakfast at the club.</td></tr>
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<u>Sunday, March 26</u><br>
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Rest day. I knew I would be up at the usual 5:3-6:00 am so I planned to walk to see the sunrise over the Rift Valley. It was striking. I sat there for a while and simply enjoyed the peacefulness, the sounds of chickens and church music, and the beauty of this earth.<br>
For the rest of the day, I had meals with the group and worked on my computer, preparing for a few speaking engagements scheduled at the end of April. Most from the camp spent the afternoon in the lounge, relaxing while watching the IAAF World X-Country championships in neighbouring Uganda. We got a quite a bit of rain in the late afternoon so some of us just stayed there until the 7:00 pm dinner of chicken, lamb, ugali, sakuma wiki and chapatis. Again, I was in bed around 9:00 pm.<br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDaZxtGm0NH8o8AqudWXY-HQUn0Lk05Gt9ALLNVUvct4ibwd_ZEwmYkBFykcM8JVEWU1ssgnRKlOEbdHM8j-S2u6L7ovKcrN3P4MF1APcFHyWJ8gbroCVUoj2eVTTPX87pyYvliIucBCk4/s640/blogger-image-1868743935.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDaZxtGm0NH8o8AqudWXY-HQUn0Lk05Gt9ALLNVUvct4ibwd_ZEwmYkBFykcM8JVEWU1ssgnRKlOEbdHM8j-S2u6L7ovKcrN3P4MF1APcFHyWJ8gbroCVUoj2eVTTPX87pyYvliIucBCk4/s400/blogger-image-1868743935.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A quiet and peaceful Sunday morning walk to the Rift Valley. It was cloudy but I did see the beautiful sunrise.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HTFssNeX_xE7kLfBm5L6NqCEPCddy7hQnEudj2iRQs13o83ZGMqoLHFNLJcjB-vXjHq5EWcae2P54xQcd_o4fyF9dbsoyGZvlZ1IMf2EASWk6UyM4PzITnrVyZGKHlI3wMfuXV7rvxv1/s640/blogger-image-16560872.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HTFssNeX_xE7kLfBm5L6NqCEPCddy7hQnEudj2iRQs13o83ZGMqoLHFNLJcjB-vXjHq5EWcae2P54xQcd_o4fyF9dbsoyGZvlZ1IMf2EASWk6UyM4PzITnrVyZGKHlI3wMfuXV7rvxv1/s400/blogger-image-16560872.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The lounge was full of HATC runners and staff, watching the IAAF World X Country Championships on a restful Sunday afternoon. A few from the camp drove to neighbouring Uganda to watch. Apparently the drive could take anywhere from 4-11 hours?! The Kenyan Sr. Women had a clean sweep (top 6 places) so there was some clapping and cheering.</td></tr>
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<u>Monday, March 27</u><br>
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This morning a group of us met at 6:20 am to start the 14 km fartlek loop together. Some added on whereas others headed to breakfast, planning to run again in the afternoon. I showered, did some laundry and rested. At 4:00, Manuela, Julia and I did an easy 10 km then I called it a day in preparation for the next day's peak tempo workout.<br>
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<u>Pictures</u><br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfX0uduy7eTFQkP7rtdMg2K7OrFzcE4aiYDviG2XQYNh45yM-KZyvWenYFhFy-tNbxvC07qHLyHpzVXo22IRi7nV5yD6woy9bvU1fTwo8isOtGupRSbkGxxElrZUhl4fStIMHcZzMW09-2/s640/blogger-image--327320723.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfX0uduy7eTFQkP7rtdMg2K7OrFzcE4aiYDviG2XQYNh45yM-KZyvWenYFhFy-tNbxvC07qHLyHpzVXo22IRi7nV5yD6woy9bvU1fTwo8isOtGupRSbkGxxElrZUhl4fStIMHcZzMW09-2/s400/blogger-image--327320723.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After a 3 km walk, post rain.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvbCiyVDG-yu9GBTqE8y7U914G6KTu6Sjgb-qLpqxpf04e6rtORiGysJ-wh6NPC_xHl2LV_QmAKUgQIp2BazjD9HYCM6SMhpEZxWbjml9JASvAQ3kh9Y5Vcdo6JRbaQEjiZtTkw6qugMZB/s640/blogger-image--398222237.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvbCiyVDG-yu9GBTqE8y7U914G6KTu6Sjgb-qLpqxpf04e6rtORiGysJ-wh6NPC_xHl2LV_QmAKUgQIp2BazjD9HYCM6SMhpEZxWbjml9JASvAQ3kh9Y5Vcdo6JRbaQEjiZtTkw6qugMZB/s400/blogger-image--398222237.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rationing the last of my canned fish, protein, and eload endurance, recovery, and gels.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQIrTWMpvm7fJqogZaqt6cKI7yLpfVkDIJ5248caOv1eS6g7OY284c42Ze2r3uVq73wrm7irpKIXH5dKrNd3rweEWyZt8J-bbvH0PtvTi7JEW0Iw7ofU9SV8oJOnXrgc7pZE566bdl7Bi/s640/blogger-image--1847111904.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwQIrTWMpvm7fJqogZaqt6cKI7yLpfVkDIJ5248caOv1eS6g7OY284c42Ze2r3uVq73wrm7irpKIXH5dKrNd3rweEWyZt8J-bbvH0PtvTi7JEW0Iw7ofU9SV8oJOnXrgc7pZE566bdl7Bi/s400/blogger-image--1847111904.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Various Saucony shoes for various purposes: yellow A5's light-weight flats for track, pink and white/blue Cortanas mid-weight for tempo or progression runs on tarmac road, grey/mint Zealots heavier-weight support for easy runs on dirt roads, and black mid-weight Freedoms for anything. I'll need to wear a pair home but will leave the others for the runners at the Running Academy in Cherangany https://www.transcendrunningacademy.com. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT-bioj2o99HgC2IirLxy0Pz0t6hHjI83VEPnWctGQvHXY0azetqbIbBFnlNdGea_gqBWbhujpEp2DVOQMR2EepN4bssgF73amaIGlo_Scv0HKgJUtB4HOXtk_AEBRuwNsJfngq_LXhynE/s640/blogger-image-982867398.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT-bioj2o99HgC2IirLxy0Pz0t6hHjI83VEPnWctGQvHXY0azetqbIbBFnlNdGea_gqBWbhujpEp2DVOQMR2EepN4bssgF73amaIGlo_Scv0HKgJUtB4HOXtk_AEBRuwNsJfngq_LXhynE/s400/blogger-image-982867398.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">As my training load has increased in quality and quality, I have decreased my x training (pool and bike) but it sure feels nice to dip in the pool after the sauna, to end my day.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OjU6lfw5gRAxuaGqgZcMFV3QSxHx_lXcj8kmNLAdY30px9_NmDqtgYRmDzYzjYOm9jmczDLNIcxcbEioavVO_FtOG9Rs2UvRS1l_B50cJ6ZNJELdJ3z-rlO08rHJqT_SdqIvcVvy0qVd/s640/blogger-image--1050394516.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_OjU6lfw5gRAxuaGqgZcMFV3QSxHx_lXcj8kmNLAdY30px9_NmDqtgYRmDzYzjYOm9jmczDLNIcxcbEioavVO_FtOG9Rs2UvRS1l_B50cJ6ZNJELdJ3z-rlO08rHJqT_SdqIvcVvy0qVd/s400/blogger-image--1050394516.jpg" width="400"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Timo leading us in a core class that ...</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitsAw7g790wWScMsDaa6lCnscQ6x4Q6p18h55Ven_snOlOtYMsvim8SDdonKCu-y3YwMtJuUFHqMRHoWeYxZA-UiSC0KzR8Ek7F0ocNpGXs4UrlTGc5d6r-Cfc3JlzrHMtDkkz5RIUeZ5M/s640/blogger-image-1790488453.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitsAw7g790wWScMsDaa6lCnscQ6x4Q6p18h55Ven_snOlOtYMsvim8SDdonKCu-y3YwMtJuUFHqMRHoWeYxZA-UiSC0KzR8Ek7F0ocNpGXs4UrlTGc5d6r-Cfc3JlzrHMtDkkz5RIUeZ5M/s400/blogger-image-1790488453.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">... appears to be working.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKyybhct0ymh66fETAG2C3VTvyphISIvRjdWezyFgxqttQQ0cvEyAIliqcp8CLPmDW23auKtPXESPU2GPSvdOMUPSmvNtcT0wnB6Gla-irHjI76cTUjJ_KACe0MFeOLP2rG8mLpGqVbPG3/s640/blogger-image-1010728657.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKyybhct0ymh66fETAG2C3VTvyphISIvRjdWezyFgxqttQQ0cvEyAIliqcp8CLPmDW23auKtPXESPU2GPSvdOMUPSmvNtcT0wnB6Gla-irHjI76cTUjJ_KACe0MFeOLP2rG8mLpGqVbPG3/s400/blogger-image-1010728657.jpg" width="225"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The temps look high but it is actually fairly cool in the morning, and by the time I run in the late afternoon, it is cooling down again.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5q_UFl40NE9_eMIm_wOSo7pPzHbbl6Ia0MNWX_cJJ_JifzNxv92TqJyblClGrUl3aSRxjBWe_COrpkcsgJHx_wMUpnWgYeFRrCBqGdE52_ooEO4lagMYiBsvTvgzqtDLlTo_uCivaYLiN/s640/blogger-image-559596965.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5q_UFl40NE9_eMIm_wOSo7pPzHbbl6Ia0MNWX_cJJ_JifzNxv92TqJyblClGrUl3aSRxjBWe_COrpkcsgJHx_wMUpnWgYeFRrCBqGdE52_ooEO4lagMYiBsvTvgzqtDLlTo_uCivaYLiN/s400/blogger-image-559596965.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fluids are key. Post long progression run breakfast with coffee, mango juice and water. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQCLXVevRa3CVztXlDqvgmuWnOw419ZJzWcNqGc9GmfhtezpbemRluYfSdsT-3evE0vNzo5bMxUGLuCJ6ueeEjw5PD0qGXUTKibSqTPqOkX-HGELFVqylyambvoQDrLpiJhHRAWCCfIDXu/s640/blogger-image-1260507018.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQCLXVevRa3CVztXlDqvgmuWnOw419ZJzWcNqGc9GmfhtezpbemRluYfSdsT-3evE0vNzo5bMxUGLuCJ6ueeEjw5PD0qGXUTKibSqTPqOkX-HGELFVqylyambvoQDrLpiJhHRAWCCfIDXu/s400/blogger-image-1260507018.jpg" width="300"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not long after breakfast and I am ready for lunch again. Beans provide protein but not quite enough so I added some sardines to this meal.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Drying line. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Ladies in the lead, early in the long progression run from Iten to Eldoret. Frank (Manuela's boyfriend) is a great support, carrying our fluids for us while riding the bike, taking pictures, and getting splits! Picture credit: Frank. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The easy runs are never free of hills, so never really easy! I seem to always feel my best at the end of my second run. Picture credit: Neasa.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">When Neasa was here, I could measure my O2 saturation. Within 2-3 days I was at 95-96, which is a good sign of adaptation. I monitored by heart rate during easy runs so that it was consistent with my easy runs at sea level before coming.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Dan, the massage man.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Before going with Tarah to Cherangany, I had treatment from her physiotherapist, Gasha, in Eldoret who focused on fascial treatment. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">So glad I brought my computer and purchased a SIM card; makes communicating with the Speed River team and family much easier from the comfort of my own bed.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">It is quite fitting that this picture is hanging inside the club.. #LondonMarathon #April23</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-74612646316469928042017-03-23T11:00:00.002-07:002017-04-02T01:19:17.552-07:00New Friendships with the People at the High Altitude Training Centre, Days 14-17, March 20-23, 2017<div class="separator" style="clear: both;">
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In my first week at camp I was warmly welcomed by my friend and fellow Speed River teammate, John, and other fellow Canadians, Neasa and Kristina (Vancouver), and my roommate, Julia (Ottawa). They made me feel right at home, showing me around the camp and endless dirt roads. Prior to three of them leaving, I knew Julia would be a constant because her departure date was just 1 week before mine. It was comforting to know that we spoke the same language, and within a few days we knew we would make good roommates. We easily got to know each other and quickly fell into a nice routine of going to bed and waking around the same time, eating and running together but not all of the time, and spending our leisure/rest time enjoying different surroundings. Because of a bad experience in high school where I got sunburned before an important track meet (remember, Coach Murray Jackson?!), I have been very cautious about the amount of time spent directly in the sun. It easily drains me. Consequently I enjoy my mid mornings and afternoons in the room with the door open, the Kenyan music playing nearby, the fresh smell as the rooms are cleaned, and the gentle breeze while the staff go about their business. I can easily FaceTime my family and use my computer because I purchased a SIM card. Staying near the wifi pool/lounge area was not necessary. Julia had already been here a month prior to my arrival so she had a nice routine previously established. It can be a bit daunting, going to another country to train for a month, not knowing how your rooming situation will work out. I am pleased to say everything is great. Thanks, Julia!</div>
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I knew I needed to reach out and get to know the others at camp. Prior to coming, I was prepared to eat meals and do all my training on my own but was hoping that I would hook up with some english-speaking Europeans. Sure enough, my "New Balance Belgium couple" became my BFF's at the HATC. Frank used to pace many of the diamond league and world major events, and is now recovering from foot surgery while managing and supporting Manuela's marathon career. She too completed in Rio when I did. Within a few meals, we nicely discovered that our training plans were similarly matched, we were both racing on April 23, and at the camp for the same time period. It couldn't have been better. Add in Julia for my first few "easy" runs while getting used to altitude, and some English and French guys, and I had myself a perfect group. </div>
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I think one of the first things I noticed at camp is how much the people are alike. Meals are important and can never be missed, recovery is just as important as training, many have a love/hate relationship with core exercises (particularly when we do the class and the instructor counts 1 second for every 2), bedtime is between 9-10 pm, and we all realize that we are living in somewhat of a running fantasy world. Our beds are made, towels are fresh, rooms are clean, meals are made, and our entire day built around our running schedule. There's no stress, massages are absolutely wonderful, everyone is pleasant and working toward their race goals. Each day I try to reflect upon this incredible opportunity; training for one month at altitude with absolutely no distractions while aiming to run a personal best was a dream that I am now living. </div>
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<u>Monday, March 20</u></div>
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Today was a fairly typical day. I ran 23 km (with some strides) with Manuela and Julia in the morning, had breakfast, rested, did laundry, ate lunch, read, ran 12 km with Manuela, did my core/bike/sauna/sauna routine, showered, had dinner, and was in bed at 9:00 pm.</div>
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<u>Tuesday, March 21</u></div>
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Today Bekele met me at 6:30 for a tempo workout. We warmed up on the dirt path toward Eldoret then moved to the tarmac road for 19', 16', and 13' with 5' (' is minutes) recovery jog between sets. We cooled down on the dirt path again then caught a matatu back with Julia, just in time to have breakfast at the camp. I did some preventative maintenance (stretching, rolling), rested, had lunch, read, then went on an easy 11 km run with Frank, Manuela and Laurent (France). </div>
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<u>Wednesday, March 22</u></div>
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Today was my most adventerous and tiring morning. I ran with Julia along the fartlek route but then slowed the pace down a bit, which consequently resulted in me getting lost for the first time. They say it happens to everyone, at least once. So after many confirmations that I was heading toward Iten, a scrape along the shin from a barbed wire fence, and short piki piki ride to the tarmac road, I was safely back to camp with a 25 instead of a 20-21 km run. Julia was so kind - she had set my breakfast aside in the dining room. At 10:00 a group of us, led by Manueal and Frank, headed into Iten to visit a school. I really enjoyed myself and the children just loved having a group of mzungus there. I hadn't been in the sun during peak heat hours so got a slight sunburn. I was a bit worn out so after lunch, I settled into my bed with lots of water and my book, and called it a day, other than getting more water and having a mid-afternoon massage. By dinner I was feeling back to normal again. We took a nice group picture because people were starting to depart the next morning.</div>
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<u>Thursday, March 23</u></div>
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Bekele, Frank, Manuela, Julia and I headed to Lornah's new track, which was a nice 2.5 km jog from camp. We warmed up a bit longer, did some strides then each started our own workout. Manuela did 400's, Julia did 200/300's and Bekele paced me through a 2'/1' fartlek. I quite enjoyed the flat surface, which helped create a steady workout with even splits. The track is fenced and free for use for people staying at the HATC but 1000-2000 shillings for others. After our workouts, we jogged around the track and back to camp for our cool down then had the usual oatmeal, bread, eggs, juice, and coffee/tea breakfast. The rest of the day was fairly routine with a 12 km easy afternoon run, time at the gym, and a beef, ugali, sukuma wiki, and mashed potato dinner. I spent a bit of time in the lounge before calling it a day. Tomorrow a group of us will meet at 6:30 am for an easy 15-16 km run. It will be the last run for the British guys.</div>
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<tr><td class="tr-caption" style="text-align: center;">From Lyndsay in December, Katherine and Lanni in January, Neasa and Kristina in February to me in March, Bekele has had a steady flow of pacing duties from a stream of Canadian women. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thank you, Neasa for taking me under your wing and being such a great support: when I got teary on our first run the day I arrived, by showing me around Iten, and making the HATC feel like home. It was an absolute pleasure to get to know you. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">After saying goodbye to John, Neasa and Kristina, I found a new group of friends. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Breakfast at the club after a long progressive run to Eldoret with a matatu back to camp. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigt697cm_3sb1DUaga2w0OvwNVzHruOu75_gjqostLeDjKJZVGVTR6O9dn9d_4Ei-pSVQ2961GVpUny7U_Rr1h1HXR3h3IwCUhRZ4A-GQi6FoNGg_VIpqgyw4VGTlqExsf0qSXrhzMwUEL/s640/blogger-image--329703565.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigt697cm_3sb1DUaga2w0OvwNVzHruOu75_gjqostLeDjKJZVGVTR6O9dn9d_4Ei-pSVQ2961GVpUny7U_Rr1h1HXR3h3IwCUhRZ4A-GQi6FoNGg_VIpqgyw4VGTlqExsf0qSXrhzMwUEL/s400/blogger-image--329703565.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of the best things about being here is that everyone is so much alike. Ralph (England), myself and many others packed cans of fish to supplement some of the meals. Sardines was the choice for both of us at this particular lunch.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglOeMjgoSOL1nMPBoIDqs4FRRF8tc0Vu5abWbOnU3dyLi7H8l7z5uE2zRELAwA0hs6e1KO_txFEMrkkA3LR0LZ6KDKiM9EY8q8WfAA3KGAp_CyjrPP57kKgaVELtXZi97myJT-nesERG2e/s640/blogger-image--1922971081.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglOeMjgoSOL1nMPBoIDqs4FRRF8tc0Vu5abWbOnU3dyLi7H8l7z5uE2zRELAwA0hs6e1KO_txFEMrkkA3LR0LZ6KDKiM9EY8q8WfAA3KGAp_CyjrPP57kKgaVELtXZi97myJT-nesERG2e/s400/blogger-image--1922971081.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Axel (France) and Paul (England), two really good friends and good guys, who are rooming across from Julia and I.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4s4E2NErPsCTcUlorE9IOmBK4GeqdpggoYQ3FW8Fg-h66kM9yNWL7JkbRymlcW-v7Td15BB7gQQFtjCI7bHASvggdH_mx9zsbfffhsl6yiiapdDj2S6wauPx8IMRdkuEyfwC8rtyrqEi-/s640/blogger-image--137495311.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4s4E2NErPsCTcUlorE9IOmBK4GeqdpggoYQ3FW8Fg-h66kM9yNWL7JkbRymlcW-v7Td15BB7gQQFtjCI7bHASvggdH_mx9zsbfffhsl6yiiapdDj2S6wauPx8IMRdkuEyfwC8rtyrqEi-/s400/blogger-image--137495311.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Kerio View - a place to go have something to drink or eat, and enjoy the view with friends. Kristina and I went for coffee, right before she left.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggNVir9AyuFYE1e45nNxYQkr4z7IqYwbaDqxTFtSGri6VaeLzgVTWhhKfvHwvdNqVHQesSkn8zbOtaqOzI_JrlzqXB-DdBmqAuEWLosqJuck5qJEgWzflPmMacxv8OvduGKgL7nffSbmvH/s640/blogger-image-1859927904.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggNVir9AyuFYE1e45nNxYQkr4z7IqYwbaDqxTFtSGri6VaeLzgVTWhhKfvHwvdNqVHQesSkn8zbOtaqOzI_JrlzqXB-DdBmqAuEWLosqJuck5qJEgWzflPmMacxv8OvduGKgL7nffSbmvH/s400/blogger-image-1859927904.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The lounge has a tv and wifi, equipped with couches for relaxing after a hard training day.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMZxBre2wyuyNNdUktxtEt0nlpS78X2DzkHHDeObD3v3JJt18VFV4_LdqHNOOe-xuttGZVUxdjoUSyYm2DsWMlMvPSVtqxNZ6gQ5VWlXVaMtm91TZT1aewPKsI368F-fknZv0-xm_BY8EE/s640/blogger-image-1485316125.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMZxBre2wyuyNNdUktxtEt0nlpS78X2DzkHHDeObD3v3JJt18VFV4_LdqHNOOe-xuttGZVUxdjoUSyYm2DsWMlMvPSVtqxNZ6gQ5VWlXVaMtm91TZT1aewPKsI368F-fknZv0-xm_BY8EE/s400/blogger-image-1485316125.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Signing in at the school. No police check or identification required.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjru8Xr5ZhKCbpoHbTVmfvrYEzHkcXqVTbab-RwMrU206Jh-83lO7evArkG5LI3UeYy5KOQXQLU-6YNgmOIXL1Ee6a_UgMZc2Jzsggl_R6J94z_7L3d_K6y3bddPAMOTiyVDyJkFn61x5RC/s640/blogger-image-770509262.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjru8Xr5ZhKCbpoHbTVmfvrYEzHkcXqVTbab-RwMrU206Jh-83lO7evArkG5LI3UeYy5KOQXQLU-6YNgmOIXL1Ee6a_UgMZc2Jzsggl_R6J94z_7L3d_K6y3bddPAMOTiyVDyJkFn61x5RC/s400/blogger-image-770509262.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Add caption</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGcVOSwkQ5ZFDO1EYJl4ea7SLUIW5CupZ9V5sltll6n_ThMkcIgvsz2y7MslAnZTZRX-sfzXPrZKaBRFHnIBvx6tL7kKpr2sJ6dZOf0-DuAioe7635oWrUGDE_80apX9ffYo8TLTuNfK3e/s640/blogger-image--1994548956.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGcVOSwkQ5ZFDO1EYJl4ea7SLUIW5CupZ9V5sltll6n_ThMkcIgvsz2y7MslAnZTZRX-sfzXPrZKaBRFHnIBvx6tL7kKpr2sJ6dZOf0-DuAioe7635oWrUGDE_80apX9ffYo8TLTuNfK3e/s400/blogger-image--1994548956.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Manuela and Krista with the children.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgfuUVha6pv9CVRXubSdoxcdZjYo0WJnIC-wXMXwkkDKVdqXHydPGgFSX0C2mGk08fEJRH3NeQCLPi_PZwikYPqTsORcSvbBuODF7wk-OE5GVgJ6desjig7SC-RdBr6iji-GZG8hAl3cHh/s640/blogger-image--1095360978.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgfuUVha6pv9CVRXubSdoxcdZjYo0WJnIC-wXMXwkkDKVdqXHydPGgFSX0C2mGk08fEJRH3NeQCLPi_PZwikYPqTsORcSvbBuODF7wk-OE5GVgJ6desjig7SC-RdBr6iji-GZG8hAl3cHh/s400/blogger-image--1095360978.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Inside a classroom. Paper, pen/pencil and a simple desk is all that is needed.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwmLdV1ZMisDVqA2oBIsfDrkLDke6sZPnvaMEhSuw-OX27isXSEclltatB1liT61vO2IIQo82sdIIqwBAXKQ8QFwpbLAoUCKh9jtGNBEmwc6sX0iX8JshFf2qC0qdDRzA8E9ki2B9MFmPW/s640/blogger-image--60364979.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwmLdV1ZMisDVqA2oBIsfDrkLDke6sZPnvaMEhSuw-OX27isXSEclltatB1liT61vO2IIQo82sdIIqwBAXKQ8QFwpbLAoUCKh9jtGNBEmwc6sX0iX8JshFf2qC0qdDRzA8E9ki2B9MFmPW/s400/blogger-image--60364979.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here on the desk is a notepad and pen, generously donated to the students by Manuela and Frank. In this particular classroom, it appeared that the children were studying english grammar.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGvd-R_EXTufLecH5z1tPhAjTqF7bk48KFu74NJ_6vIx0bp4yF6Yz6QDL-FSggnzF_UyoG7D7Rk4pynAqYqiV4LfHplgCBQwXPCpG8XevaZQLTVSOS6kkYazXllfpxoBiSqdKbhp9CoPkG/s640/blogger-image-1339053740.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGvd-R_EXTufLecH5z1tPhAjTqF7bk48KFu74NJ_6vIx0bp4yF6Yz6QDL-FSggnzF_UyoG7D7Rk4pynAqYqiV4LfHplgCBQwXPCpG8XevaZQLTVSOS6kkYazXllfpxoBiSqdKbhp9CoPkG/s400/blogger-image-1339053740.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I love it when it people give back. Here, my good friends, Manuela and Frank (aka my "New Balance Belgian couple" who are at the HATC for the 5th time) are seeing their sponsor child for the first time since last year. Manuela is telling him how much he has grown. </td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzGK9xN6jtY2sFPdtWVtdvKHPZw4MQC2md9QCnIeDU9JTxlECKD1_EMvfRp02rkKpATmh8W-pWnB4ci0fghf09pKZff_elyMVOtc5dmM1LC1mYXaRoepOSaS50Q_jMfPqlQTcM2wC1bAf_/s640/blogger-image--1557173864.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzGK9xN6jtY2sFPdtWVtdvKHPZw4MQC2md9QCnIeDU9JTxlECKD1_EMvfRp02rkKpATmh8W-pWnB4ci0fghf09pKZff_elyMVOtc5dmM1LC1mYXaRoepOSaS50Q_jMfPqlQTcM2wC1bAf_/s400/blogger-image--1557173864.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">There were about six of us who walked into Iten to visit the school. We introduced ourselves, stating our name and country. This particular boy became popular when I said that I was from Canada! Everyone pointed out his t-shirt. At first he was shy, but then I don't think he minded the extra attention.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWQboWq3v_SMwsI1_1-8Xy4Xbe2K0xRGHwU5OuAQcvm3_grcS90-6gsittO4n6OcOmJND4l5klp3IRNRx9OwshvQ2o5KvZ2mETQKeb_fS4VNu_kz_WnUl3iImhyNcinNfb6luJDm4db_vd/s640/blogger-image--1039519210.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWQboWq3v_SMwsI1_1-8Xy4Xbe2K0xRGHwU5OuAQcvm3_grcS90-6gsittO4n6OcOmJND4l5klp3IRNRx9OwshvQ2o5KvZ2mETQKeb_fS4VNu_kz_WnUl3iImhyNcinNfb6luJDm4db_vd/s400/blogger-image--1039519210.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The children were thrilled that they got to go for an early recess because of our arrival. Some played soccer, did gymnastic moves, chanted cheers, or showed pictures from home and chatted with the students.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLr-v5gyr_2Tq5Y8H_a6uLyAoSyrmxzFf2A81SSWwUXzC5p1I-lApE0bWwSp-tu3pxcPmz7ayLu6GylsRQKdqJHOu6Q8-ik-5RzNBgi82nzu3KJUPG3fSKVt0QOYs_NUNjoR_onAkCBbi/s640/blogger-image--1699239008.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkLr-v5gyr_2Tq5Y8H_a6uLyAoSyrmxzFf2A81SSWwUXzC5p1I-lApE0bWwSp-tu3pxcPmz7ayLu6GylsRQKdqJHOu6Q8-ik-5RzNBgi82nzu3KJUPG3fSKVt0QOYs_NUNjoR_onAkCBbi/s400/blogger-image--1699239008.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I showed them pictures of snow, ice hockey, a swim meet, and my family with me at the Olympics. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XbT9nsHl6_uL1nhoCoVEr6AV61v05nBiJE9zQWq0x1Ky9zXjXskRUvbxV8XkNVGQwj4gnce8g8lZ7n9sqgRakuUI4d2mHmVhcuh_YQ-210h2oSVsB8J4TSAlS93fY4yXZZvWpndYfLm-/s640/blogger-image--1728834056.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4XbT9nsHl6_uL1nhoCoVEr6AV61v05nBiJE9zQWq0x1Ky9zXjXskRUvbxV8XkNVGQwj4gnce8g8lZ7n9sqgRakuUI4d2mHmVhcuh_YQ-210h2oSVsB8J4TSAlS93fY4yXZZvWpndYfLm-/s400/blogger-image--1728834056.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The loooove "selfies"!</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4tDZXki3x_7LFwStK-B2qwDPTBzjPyGsV_7OL6czvFFKF4TTDyWfwKc_zLUL72MyfLVFyZ7_WvdkBX7UXAT1ah9b76yJ7ZitmfCBHE5na4gBVznBpvs5FlfvoiNHrfeyakBWw6uP_mIpm/s640/blogger-image-1306687674.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4tDZXki3x_7LFwStK-B2qwDPTBzjPyGsV_7OL6czvFFKF4TTDyWfwKc_zLUL72MyfLVFyZ7_WvdkBX7UXAT1ah9b76yJ7ZitmfCBHE5na4gBVznBpvs5FlfvoiNHrfeyakBWw6uP_mIpm/s400/blogger-image-1306687674.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">While waiting for a massage with Dan, I met his daughter who made me think of and miss my own.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVbByLm25kbq2wx2milvabrvnWPqXjuHFPCoTLj9P4aWVNk9NTjTWEJDpEYy8_djk7tKoOkkuKISJrbR_-lTMqWTm8taxMlRMWd7JDMcOJiM3Df2NJVuzpNvLk0FnOgV2G9Zx2n3VH6oRu/s640/blogger-image-1203944756.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVbByLm25kbq2wx2milvabrvnWPqXjuHFPCoTLj9P4aWVNk9NTjTWEJDpEYy8_djk7tKoOkkuKISJrbR_-lTMqWTm8taxMlRMWd7JDMcOJiM3Df2NJVuzpNvLk0FnOgV2G9Zx2n3VH6oRu/s400/blogger-image-1203944756.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Group shot of the gang before people starting departing. Countries: France, Canada, England, Belgium.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijy2UDUY2bkOpZ_fC6ya148aQlQVK0-_VTcHvAurVWR4k9bn2PLXj6Q_hjhyJ1ahXKq5kmEFZX-JbKb8-UahyphenhyphenGGV3_pYK614tn6E_RhrjfjzXDZVUK1I83_tVT46C5DUmorTh_UvK2wRDz/s640/blogger-image--540310649.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijy2UDUY2bkOpZ_fC6ya148aQlQVK0-_VTcHvAurVWR4k9bn2PLXj6Q_hjhyJ1ahXKq5kmEFZX-JbKb8-UahyphenhyphenGGV3_pYK614tn6E_RhrjfjzXDZVUK1I83_tVT46C5DUmorTh_UvK2wRDz/s400/blogger-image--540310649.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seems like everyone posts one of these pictures during their stay in Kenya. The scrape was from a barbed wire fence, the red dirt is from a morning run, and the pathetic and hopeless toes are from endless kilometers over the years.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyxGcwQ0bGrPt316XQcPHl8Jy-x8V9T9kRbCYCS0LEbFdrYXC6Fkw8UhY6aK2FQr3sB4tMxpp-0YG-ahoyBgxDfNyyTPNkz1HqQOr3rtw2E4xm1TeGVBtNX_ZmzVrx93-P_fk5r9JsJKw/s640/blogger-image--1148269344.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyxGcwQ0bGrPt316XQcPHl8Jy-x8V9T9kRbCYCS0LEbFdrYXC6Fkw8UhY6aK2FQr3sB4tMxpp-0YG-ahoyBgxDfNyyTPNkz1HqQOr3rtw2E4xm1TeGVBtNX_ZmzVrx93-P_fk5r9JsJKw/s400/blogger-image--1148269344.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chasing Bekele in a fartlek workout on the track. No hills this time!<br />
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Meanwhile, the rest of #TeamDuChene is enjoying snow and a wonderful ski trip in Alberta!</div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-62108871089163787602017-03-20T04:06:00.000-07:002017-03-20T04:06:00.217-07:00The Kenyan People, in and around Iten and the HATC. Days 10-13, March 16-19, 2017.<br />
I'm nearly half-way through my stay, here in Iten at the High Altitude Training Centre. I have yet to post about my training and the other people attending the camp but thought I would post about the people in and around Iten and the HATC, first. The pictures give so many details and I definitely don't have a shortage from which to choose!<br />
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<u>Thursday, March 16. Day 10.</u><br />
This morning I met Bekele for my first tempo run. I told him I didn't care if the warm up and cool down were hilly, but preferred as flat as possible for the quality work in the middle. Ha! I was quite pleased with my effort and how I felt for the 9 km tempo. He did a great job of pacing me with the range I gave him. We ended up doing a total of 24 km, which got me back just in time for breakfast. Missing a meal is not an option when training at altitude! Shortly thereafter, I felt so good that I decided to do my first load of laundry. Interestingly enough, I quite enjoyed the simplicity of bending over a bucket to scrub and rinse my red-dirt-stained clothes, followed by hanging items on bushes to dry in the hot sun. They were really clean afterwards! After lunch I rested and read then went on an easy 11 km run with Julia and Manuela. I spent some time in the gym, pool and sauna before a shower and 7:00 pm dinner with the group.<br />
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<u>Friday, March 17. Day 11. </u><br />
This morning I did 20 km, which ended with strides on the tarmac road. It was a bit quiet at mealtimes because the British guys went on a Safari, leaving at 4:00 am and not returning until 7:00 pm! I met Jess from Australia who joined Laurent, Manuela, Frank and I on a walk into Iten. I didn't run, rather just did the core class, in the afternoon as Saturday and Sunday were going to be full days. After dinner I set out my gels and fluids for the long run, and packed my bag in preparation for my trip with Tarah to Cherangany.<br />
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<u>Saturday, March 18. Day 12.</u><br />
This morning we met at 6:20 am to start our progression run. We did a 4 km warm up on the "all weather road" then started the 26 km progression on the tarmac to Eldoret. Frank was on the bike, carrying our fluids. We had a good pace, gradually getting faster with every km. It felt so good to run downhill on a firmer and more consistent surface with the wind on our backs! At the 15 km mark, we had about 5 people, then at 20 km we had 4, and at 25 we had 3. Manuela and I were the two to finish the 30 km progression, with the last 5km at altitude-adjusted race pace. It was a bit tricky in the end to really pick it up when dodging the increasing numbers of piki pikis (motorbikes) and people as we entered the heart of Eldoret. It was not long before the entire group arrived, happy with their run and buying water from the shops.<br />
Our group got a matatu back to camp then enjoyed breakfast together at the club. I had a delicious spanish omelet with toast, mango juice and a coffee. I returned to pack, briefly rest, eat lunch then catch a matatu back to Tarah's house for my 2:00 pm physio appointment in Eldoret. Tarah, the kids and I then made the 1.5 hr drive together to Wesley's childhood Cherangany home where he also serves as a Member of Parliament. I met Wesley's many family members and enjoyed dinner and tea in his parents' home. Back at the guest house, Wesley was still in meetings for his upcoming MP campaign. I was in bed just after 9:00 pm and had my best-ever sleep since arriving in Kenya. I think the long run and travel helped with that!<br />
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<u>Sunday, March 19. Day 13.</u><br />
Today was a day off of training for me so I took my time getting out of bed and starting my day. I went for short walk to take in the scenery and actually got a minute or two of reception. It was actually nice to be off the grid for 24 hours. There was a group of people sitting outside of the guest house, waiting for Wesley. It is very common for the locals to come to the house when they know he is in the area. Their main issues are financial support for school and health care. After Tarah returned from her run, we had tea and breakfast together, and relaxed with the kids on their bikes nearby. We then made an attempt to go to church but because several of the churches formed one larger surface we didn't stay that long. Again, many people were looking for Wesley so they surrounded Tarah with questions. Tarah showed me around the rest of Cherangany. I was finally able to see and better understand what the <a href="http://kenyankidsfoundation.ca/">Kenyan Kids Foundation </a>has done in the community. The main projects include milk cooling containers for the farmers and a uniform-making shop to generate income, a small preschool and nursery for early education, and the <a href="https://www.transcendrunningacademy.com/">Transcend Running Academy</a> that provides scholarships for male and female students to attend school and train. They must place well in a 3 km trial in order to be selected. Because they have such athletic talent, the focus is then on schooling in order to have a chance at a scholarship for post-secondary education and competing for the track & field/cross country team.<br />
The foundation also assists with clinics and medical facilities, which has been more a focus with the KKF USA. Agriculture and farming are also areas the foundation has been involved.<br />
We returned to Wesley's parents' home for a lunch of sakumu wiki and ugali then headed back toward Eldoret/Iten in the later afternoon. Wesley drove because his driver had to stay with his vehicle that needed repairing. I was back "home" to the camp around 5:00 to unpack, rest and join everyone else for dinner at 7:00 pm.<br />
I posted <i>several</i> other pictures on Facebook about my time in Cherangany.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjShbdi6PTO3hotTIQuS9x1Bmf83rmPDCUeaHDkUXRU03nYzmBleuXmRRlrYFjTEf66D17iBgeI_o5gQezeM90f6FkZSntgFCwtNozhfk2Yeeq1aYUW7y9JiRShU-n8i79wdJOOumV9X4rm/s1600/IMG_1003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjShbdi6PTO3hotTIQuS9x1Bmf83rmPDCUeaHDkUXRU03nYzmBleuXmRRlrYFjTEf66D17iBgeI_o5gQezeM90f6FkZSntgFCwtNozhfk2Yeeq1aYUW7y9JiRShU-n8i79wdJOOumV9X4rm/s320/IMG_1003.JPG" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC2cQwR-EBkwx7a9PcAk8HVR6L0w2XukWnP0wFzx4ChYNRDaoDIkZD5oi404TvcPERYENvGpDHE_rsn7oxM3VVfdzs7fEiq1wY8TuLiKHs7wLAGXN9Gml5eh-MvfxnzX_mv64hhc3PdWJf/s1600/IMG_1077.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC2cQwR-EBkwx7a9PcAk8HVR6L0w2XukWnP0wFzx4ChYNRDaoDIkZD5oi404TvcPERYENvGpDHE_rsn7oxM3VVfdzs7fEiq1wY8TuLiKHs7wLAGXN9Gml5eh-MvfxnzX_mv64hhc3PdWJf/s320/IMG_1077.jpg" width="240" /></a></div>
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<u>The People in and around Iten and the HATC</u><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAj57YvnpW-UDWBXmvlFzuC4etpM4WPNGXUPBn7Xh3IxI9cNKZ4g-QDgL0VX2MfhvjdmeCoOTKry-dtR9CopLA6Quv5Lm7ySxPfgeyxe7Rrbdp_0DmhIGtL3UuBfiC0raVaePVL0nw23rV/s1600/IMG_0398.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAj57YvnpW-UDWBXmvlFzuC4etpM4WPNGXUPBn7Xh3IxI9cNKZ4g-QDgL0VX2MfhvjdmeCoOTKry-dtR9CopLA6Quv5Lm7ySxPfgeyxe7Rrbdp_0DmhIGtL3UuBfiC0raVaePVL0nw23rV/s320/IMG_0398.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This young boy looks to be tending to his chickens. Meat and eggs would provide an income for the family.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4q51-qlkwYkkncX6cXsWfiZTG6rQCa2b4qQsE4m00sWQ46t0ezmiLJmirHHI_z2Zks61eop-xlyc39rsEZUPB6qnMStwqLClhxyoj2eIqVJuMO2NIJT1edBCCYd2U9b3hbTU80HMewrVm/s1600/IMG_0560.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4q51-qlkwYkkncX6cXsWfiZTG6rQCa2b4qQsE4m00sWQ46t0ezmiLJmirHHI_z2Zks61eop-xlyc39rsEZUPB6qnMStwqLClhxyoj2eIqVJuMO2NIJT1edBCCYd2U9b3hbTU80HMewrVm/s320/IMG_0560.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cooking in a pot beside a produce stand is common. I'm presuming that because they work there all day, they must eat on site. Usually the stands close around 7:00 pm.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi78Hd0wE32cjrLhyphenhyphenFm89QhGyDDGMCazJ-zaUTIdV2qlOnVl2JJf54OW8fe9ZHCOofePccANJu332AdcFuKNDHN_pb-LelXHwyRqrUNY_PT37uV4lsRohbz1iVXkfAza1zMrSiwKmJ4DuhQ/s1600/IMG_0561.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi78Hd0wE32cjrLhyphenhyphenFm89QhGyDDGMCazJ-zaUTIdV2qlOnVl2JJf54OW8fe9ZHCOofePccANJu332AdcFuKNDHN_pb-LelXHwyRqrUNY_PT37uV4lsRohbz1iVXkfAza1zMrSiwKmJ4DuhQ/s320/IMG_0561.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Children play happily while a mother or aunt works nearby. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiygkOtl3AEPPPsQ0AAtFUYimS1oQ7BY7Y5xJnshTQWyP5TU3Lb20hgkYfrDMb3igda108prMcjlWTaqUj8qaCTAgclNrplnmY-KuVyahZqFwHwLWFAG4Uiyq_gwRomk8mL2-fQKC1J-jRJ/s1600/IMG_0574.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiygkOtl3AEPPPsQ0AAtFUYimS1oQ7BY7Y5xJnshTQWyP5TU3Lb20hgkYfrDMb3igda108prMcjlWTaqUj8qaCTAgclNrplnmY-KuVyahZqFwHwLWFAG4Uiyq_gwRomk8mL2-fQKC1J-jRJ/s320/IMG_0574.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On my day of arrival I was happy to see Johana. He's lived and race in Ontario and owns this shop just outside the camp. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFiwsnhbhFnio9em_ZbtkezQR1ltHi3L18iD_VPS-2knvOxamSL29aABBvEOtcc9YRtCWFmD6xFrKSIwn1xtdXYFfhbiut6BB7SiR4oggg7lh4azo5o0GOywcm2J1H2gSDxzgMzT9UjB5L/s1600/IMG_0577.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFiwsnhbhFnio9em_ZbtkezQR1ltHi3L18iD_VPS-2knvOxamSL29aABBvEOtcc9YRtCWFmD6xFrKSIwn1xtdXYFfhbiut6BB7SiR4oggg7lh4azo5o0GOywcm2J1H2gSDxzgMzT9UjB5L/s320/IMG_0577.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is a sample of the many beaded bracelets he can make. I've placed an order for the kids!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2EgYW7_m9ildAdbntwFW6Wr9bRGOvA05d7J-LO_wgPkSNYUZfWVNMHvrvYAhTUXl_6YHag4Uz4JZwlqBj2qWRY8vb-_paCIcAYIb3r29wveWK2ij6DeFPge0-TO_4O_CbCk4ZlLq1zOS/s1600/IMG_0714.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN2EgYW7_m9ildAdbntwFW6Wr9bRGOvA05d7J-LO_wgPkSNYUZfWVNMHvrvYAhTUXl_6YHag4Uz4JZwlqBj2qWRY8vb-_paCIcAYIb3r29wveWK2ij6DeFPge0-TO_4O_CbCk4ZlLq1zOS/s320/IMG_0714.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Many, many people on foot for miles and miles.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim4k7RMvz_xi1PBHJWl2sLKaQraIrEk00cxf-Uqxn572k-RVe4XbDlNxNCN9FoJpM_aJGQmScUqTUncAjUHnS5_CE_fRAZcWkCC98ham4ejo1AZtAn7vDnSkcWRuwFRvSYl6Dd0XWFTE1x/s1600/IMG_0717.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim4k7RMvz_xi1PBHJWl2sLKaQraIrEk00cxf-Uqxn572k-RVe4XbDlNxNCN9FoJpM_aJGQmScUqTUncAjUHnS5_CE_fRAZcWkCC98ham4ejo1AZtAn7vDnSkcWRuwFRvSYl6Dd0XWFTE1x/s320/IMG_0717.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And of course people travel by "piki pikis". This was taken in the morning when it was chilly for the locals. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_5H4aJJLOTt5UpQdV7_FTFnQz-f9hJb2vSGUrfcj4jw5t-JvOFUleDOR08T8OlsqNyPQqGXff51Ffj3nawfTsXyn6lCP7bAwIpaLMIPzd_H5_CU8BKdJnHuH63iMSV6JxN6RsYaEJGKp4/s1600/IMG_0814.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_5H4aJJLOTt5UpQdV7_FTFnQz-f9hJb2vSGUrfcj4jw5t-JvOFUleDOR08T8OlsqNyPQqGXff51Ffj3nawfTsXyn6lCP7bAwIpaLMIPzd_H5_CU8BKdJnHuH63iMSV6JxN6RsYaEJGKp4/s320/IMG_0814.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How sweet is she?</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4fuxSdXgKcEg-x69AnFsDijJd_e8QDZHeHNF9_Xx3vkn1xUxcbrDi1rzCkzN4t5O7gg4Yl2WOJfzJbeuJd88u1Q0PhUvv8gpd4qGRKcqDzD33fdeYimDSkCZqDos59uxjAg_Q-t2P1ufz/s1600/IMG_0856.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4fuxSdXgKcEg-x69AnFsDijJd_e8QDZHeHNF9_Xx3vkn1xUxcbrDi1rzCkzN4t5O7gg4Yl2WOJfzJbeuJd88u1Q0PhUvv8gpd4qGRKcqDzD33fdeYimDSkCZqDos59uxjAg_Q-t2P1ufz/s320/IMG_0856.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I thought I was capturing a video of this but it was just a picture. The kids were playing quietly and once the boy in the blue t-shirt saw me, he started smiling away for the camera! Some children are shy whereas others enjoy the attention from the many mzungus (white people) at the camp. Of course countless children have joined us for parts of our runs while on their way to or from school.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ivTxMbLOCHIZs7w0lArddkBS9kjFaA-0EflIc_cPNSjy6R6tFGrhwIQKsIUSc_Ox-8iOdLL_zxoxOVPhWXd8BktBSKKla5RHrImA35N2_x1HoyuG1NmOS3FD52X6cMBjeW3Dc1CRY_b7/s1600/IMG_0863.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2ivTxMbLOCHIZs7w0lArddkBS9kjFaA-0EflIc_cPNSjy6R6tFGrhwIQKsIUSc_Ox-8iOdLL_zxoxOVPhWXd8BktBSKKla5RHrImA35N2_x1HoyuG1NmOS3FD52X6cMBjeW3Dc1CRY_b7/s320/IMG_0863.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I can't get over the way they bend from the waist to sweep, clean floors (with a towel, not a mop), cook and do other sorts of work. Tarah said that when doing dishes once with Wesley's sister, she asked if the rinse bin could be placed on the floor as it was more comfortable for her!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrIS5dsTPI773CzbFBgZMUB1T9UJuXXcTx-OvA3-VptEuh4aHYoimvhAJjhlkukVqxcnq3kMGyNaKY0int1eVjjzIP4dofEOCe5LQwWBOB8d6Z_Z8CbOFIq1Clb3IVBmj_nD2XSOox38E/s1600/IMG_0888.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrIS5dsTPI773CzbFBgZMUB1T9UJuXXcTx-OvA3-VptEuh4aHYoimvhAJjhlkukVqxcnq3kMGyNaKY0int1eVjjzIP4dofEOCe5LQwWBOB8d6Z_Z8CbOFIq1Clb3IVBmj_nD2XSOox38E/s320/IMG_0888.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can pay or do your own laundry here at this station equipped with sunlight bars and brushes for scrubbing.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWzkL7GmVmJu6EV5c2r8dJGQwiUdkuWcqWGgAHB-oZXoUYRS_doDxPxgPLf3EqZx8NBfEe0KEjmdMw6ylsoUhPI9r4f9tvhtdd_BjZbrmM_VLS9eDaND36xH_C-x0t-wuLTNPvaPhCvbn/s1600/IMG_0889.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuWzkL7GmVmJu6EV5c2r8dJGQwiUdkuWcqWGgAHB-oZXoUYRS_doDxPxgPLf3EqZx8NBfEe0KEjmdMw6ylsoUhPI9r4f9tvhtdd_BjZbrmM_VLS9eDaND36xH_C-x0t-wuLTNPvaPhCvbn/s320/IMG_0889.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Security is top-notch and 24-7.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccApBoWFhu0OhR1XQk2FYkpiTNM7ccuLvwXPutZmVexBIZoCvPP7xFSewkVTyRvaish6SfDoi1gs5WpsLySxg7xqCAZPR3DsVLm7iH0ImprOtu1YvtKTh5emylzJEsOBe5r8N6Xrr-lxd/s1600/IMG_0895.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhccApBoWFhu0OhR1XQk2FYkpiTNM7ccuLvwXPutZmVexBIZoCvPP7xFSewkVTyRvaish6SfDoi1gs5WpsLySxg7xqCAZPR3DsVLm7iH0ImprOtu1YvtKTh5emylzJEsOBe5r8N6Xrr-lxd/s320/IMG_0895.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Back view into the kitchen. The days are long so often the lights are turned off just after 8:00 pm so that they can get home and return again in the early morning.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVlVTBsBXYPr8KFZpvTEAMaAe4dfyKcNLbKKISo1GCp6vxxK2_OfRIz6BgymHuIrxFJTNKWWwIQDcOz5UKBKLmiaugqP_Xo1nkXtH6gvwMf1YmK6BlqQF0w1Xaijr7wjarF02GGjS0FN-/s1600/IMG_0897.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlVlVTBsBXYPr8KFZpvTEAMaAe4dfyKcNLbKKISo1GCp6vxxK2_OfRIz6BgymHuIrxFJTNKWWwIQDcOz5UKBKLmiaugqP_Xo1nkXtH6gvwMf1YmK6BlqQF0w1Xaijr7wjarF02GGjS0FN-/s320/IMG_0897.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sweeping, bending over from the waist.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGZ0sOiXj-ZRxD57bIW4r9_9a0i7cP3cwdfRkGyZAV13xwvl3dMqYLbuYjUuo_0lSAfCHVpGVGkLGaHpzZjY-TtmvNaJX4sKYokJzVJTel1tzBBXln_zNvTcMtHY46n5-ItYhb-JBXktl/s1600/IMG_0898.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUGZ0sOiXj-ZRxD57bIW4r9_9a0i7cP3cwdfRkGyZAV13xwvl3dMqYLbuYjUuo_0lSAfCHVpGVGkLGaHpzZjY-TtmvNaJX4sKYokJzVJTel1tzBBXln_zNvTcMtHY46n5-ItYhb-JBXktl/s320/IMG_0898.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Breakfast, lunch, and dinner. Prepare, cook and clean up. Repeat.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj459ZKcUOf-SmXk5aBO3vCHWCwue3i0ejb1aTSMxyW16hZuKZhZC3DQc6fif9Oz4bv6ZU4aNPI4G92r2dLkxY9mjqLGgGVR-22tMp5FMIJXIO5HSr0TFpCKRAoFxaUuBGbglKXQO12qtbY/s1600/IMG_0902.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj459ZKcUOf-SmXk5aBO3vCHWCwue3i0ejb1aTSMxyW16hZuKZhZC3DQc6fif9Oz4bv6ZU4aNPI4G92r2dLkxY9mjqLGgGVR-22tMp5FMIJXIO5HSr0TFpCKRAoFxaUuBGbglKXQO12qtbY/s320/IMG_0902.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The pool is chilly but feels great after a run and time spent in the sauna. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVUSc7k9fICCAC_NfxEq0FFkGJYcxTDHrBHlpyRz9n_blQiK7AnLrDsPkx9txlVOpN9LCFchrR8O0gRPpqsE9CWxfXLU1vwk2QCQQqbbXjy8eUhYO8C5UCrv1QO9FjohoJi1jk-lf7qwVy/s1600/IMG_0907.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVUSc7k9fICCAC_NfxEq0FFkGJYcxTDHrBHlpyRz9n_blQiK7AnLrDsPkx9txlVOpN9LCFchrR8O0gRPpqsE9CWxfXLU1vwk2QCQQqbbXjy8eUhYO8C5UCrv1QO9FjohoJi1jk-lf7qwVy/s320/IMG_0907.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Workers at the camp taking a well-deserved break from cleaning the rooms.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbavPzfInIK5QtBrCFVMqgWNWdyZzQdixKOIsHd_5KvU1pXUkcNzkwxNPZ4dFzd5zD5hGXSyKUIjC-A3WM2gg6nLQB7IXGafDP11Gbj-IV8zZ4SzDj43p5xB6sDuKgYdYIZG81ZLfmGn_T/s1600/IMG_0913.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbavPzfInIK5QtBrCFVMqgWNWdyZzQdixKOIsHd_5KvU1pXUkcNzkwxNPZ4dFzd5zD5hGXSyKUIjC-A3WM2gg6nLQB7IXGafDP11Gbj-IV8zZ4SzDj43p5xB6sDuKgYdYIZG81ZLfmGn_T/s320/IMG_0913.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These two sweethearts ran up to Frank for a hug and hand-holding.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXPk1DX_8PBrPLgrWUd1_QWM6OXk4fuO62rtJUt2q7D9WuUukisqqvzZF5ruUAqMWsuDcpuKjbtQ7h9WCP2oNNifQE-jtCR4lwW0oHB8PqZzxEWdR8ttVYKMf8iZKAUhdPA2YQ10oTZwh/s1600/IMG_0938.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXPk1DX_8PBrPLgrWUd1_QWM6OXk4fuO62rtJUt2q7D9WuUukisqqvzZF5ruUAqMWsuDcpuKjbtQ7h9WCP2oNNifQE-jtCR4lwW0oHB8PqZzxEWdR8ttVYKMf8iZKAUhdPA2YQ10oTZwh/s320/IMG_0938.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo (by her request) at the market after making a purchase.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKH_bcqvB7T9ZjcUQIua0Wr3gdCwMxTj6AHGabZ5LCY6zLXSN2kXPRfJYNA_H20EoL9_r-nBdi8vkF4MecuPSsmOcC8S2JXCboe5YqZjtAqdoqEW2dBfYPRGlXVkZwE9nm1F3MOWg7qHzr/s1600/IMG_0943.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKH_bcqvB7T9ZjcUQIua0Wr3gdCwMxTj6AHGabZ5LCY6zLXSN2kXPRfJYNA_H20EoL9_r-nBdi8vkF4MecuPSsmOcC8S2JXCboe5YqZjtAqdoqEW2dBfYPRGlXVkZwE9nm1F3MOWg7qHzr/s320/IMG_0943.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So convenient and inexpensive to pick up an avocado or mango to go with a meal.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuqyp6U5e6IJw4R2NjpTmXWAFlQkXhRKCHzz2EixofgasFT8bqmk4jiJwHobL1heI56CxIX0V3Dm87WBGV1oIB-EKvyzcWHy-LZZAMx7R6u8reIdImfC3IPsSSktehOMHmnTpmUPvYppkg/s1600/IMG_0955.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuqyp6U5e6IJw4R2NjpTmXWAFlQkXhRKCHzz2EixofgasFT8bqmk4jiJwHobL1heI56CxIX0V3Dm87WBGV1oIB-EKvyzcWHy-LZZAMx7R6u8reIdImfC3IPsSSktehOMHmnTpmUPvYppkg/s320/IMG_0955.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Never thought I'd do it. One of sixteen people in a matatu on my way to Tarah's house, which is between Iten and Eldoret. Only about a $0.10 trip. It's all about getting out of my comfort zone!</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-88049142401022776572017-03-15T10:55:00.001-07:002017-03-15T10:55:46.615-07:00The HATC Food, Days 7-9, March 13-15, 2017.<div>
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One of the first things I ask when someone returns from travel is, "How was the food?". I enjoy hearing about their experiences and embracing the local cuisine when I travel. I usually research the must-have dishes, which I enjoy after racing, such as waffles with ice cream and chocolate in Belgium after the 2015 Rotterdam Marathon, seafood chowder after the 2005 Boston Marathon, and chocolate in Switzerland after the 2013 World Champs in Moscow. </div>
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In my preparation for the HATC, Reid was a great help in assisting me about the food that would be provided. He explained that many of the lunches only included lentils as a protein, and only hot milk (not cold) would be provided at meals and tea times (10:30 am and 4:00 pm) so any drinks would need to be made with water. Other than that, the food would be delicious and meet my nutritional needs. John said I should bring my own coarsely ground coffee beans and I could use the hot water to make coffee in a french press. And obviously for training, I would need to pack my own Eload electrolyte and recovery drinks, and gels. I packed some canned fish and protein bars and powder so that I would be prepared.</div>
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Since day one I have been very pleased with each and every meal. One of the things I teach people when counselling them for nutrition is that it is important to come to the table ready to eat but not overly hungry, and leave satisfied but not stuffed. It allows you to know that your body is getting what it needs. I have never counted calories nor taught my patients to do so. It is critical to know your own body in order to maintain a healthy weight. Often we can complicate the simple things. Because I am in a 4 week cycle of high training at altitude, it is important that I consume a high quality and quantity of food in order to avoid injury and illness, have appropriate energy for training and recovery, and achieve my weight goals. I find that one full plate of food seems to be exactly what I need in order to do this while training in Iten. The food is fresh and truly organic, from nearby farmer's fields and gardens. As for what is served and other details about the food, I'll let the pictures tell the rest.</div>
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<u>Day 7, Monday, March 13</u><div>
This morning Julia took me on a 22 km run, I ate breakfast, rested, then walked a short distance with Kristina for coffee at the Kerio View, which looks out over the beautiful Rift Valley. At 5:00 pm I joined the core class for 30 minutes, which was quite enjoyable because it was all of the exercises I normally at home but this time with company. I did a bit of strength work, rode the bike for 10 minutes, had an easy 9 km run, then spent some time in the sauna and pool. Dinner was at 7:00 pm and I was in bed sometime after 9:00 pm.<br /><div>
<u>Day 8, Tuesday, March 14</u></div>
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Today was the big "track day" and my first altitude workout. In communication with Dave and Trent we decided it would work well if I did every other with Tarah's Kenyan women's group that was doing 12 x 1km. It was important to ease into quality work. I had plenty of recovery between sets and quite enjoyed the experience with countless Kenyans speeding past me in very large groups. More on this topic later.</div>
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Once I returned back to the camp I had some breakfast that Julia saved for me, said goodbye to Kristina who had a fresh order of 10 chapatis (both John and Neasa did this when leaving, thanks to Oliver), showered, rested, read and had lunch. My body appreciated the rest after the workout. In the late afternoon I did Taylor's routine, and a short run to total 25 km for the day. Again, I spent some time on the bike, in the sauna and pool before dinner. </div>
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<u>Day 9, Wednesday, March 15</u><br />Julia and I started our run together at 6:30 am. This one didn't go so well for me with multiple pit stops along the way. I needed to slow my pace and take it easy, knowing tomorrow was to be my first tempo workout. It was likely a combination of poor timing and a fibrous dinner the night before. She was so good to me, coming back to me to make sure I was making the correct turns in our return to camp. I have really enjoyed being her roommate. Not knowing who you are going to live with for a month can be concerning but I am more than pleased with how things are going with her. It's been nice to get to know her and we have a good balance and routine, particularly going to bed and waking up at the same time.</div>
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The run took a bit out of me, leaving me fatigued. So I filled my bottles with Eload, ate my normal breakfast, and rested in bed. Other than my massage with Dan at 2:00 pm and picking up another 10 L bottle of water, I spent most of the day writing this post. It takes quite a bit of time to go through all of my many pictures and writing the details experienced here in Kenya. At 5:00 pm I joined the core class for the full 45 minutes then read by the pool before 7:00 dinner. I was back at the room by 8:30 pm to read a bit more before bed.<br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Breakfast is 7:30 - 9:00 am. It usually consists of oatmeal, bread, pancake/bun/crepe, fresh juice, some sort of egg, and bananas. I brought some peanut butter and protein from home, which I add to my oatmeal. Hot water is available to make coffee in the french press with the ground beans I also brought from home. Tea is the hot drink of choice here. I do enjoy it but love my coffee in the morning. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Lunch is 12:30 - 2:00 pm. It usually consists of lentils with some sort of rice or pasta, a cold vegetable salad with cucumber, tomato, onion or cabbage, homemade soup and delicious fresh buns. Sometimes there is a cooked vegetable and/or small amount of meat at lunch. For the lentil meals, I am starting to add the canned fish (tuna, sardines, salmon) I brought from home to ensure I am meeting my protein needs. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Always good food that leaves you completely satisfied upon finishing, and ready to go to bed to prepare for another training day. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Dinner is 7:00 - 8:00 pm. It often includes <a href="https://en.wikipedia.org/wiki/Ugali">ugali</a> (flour cooked in boiling water), <a href="https://en.wikipedia.org/wiki/Sukuma_wiki">sakuma wiki</a> *(cooked collard greens), rice/pasta/potato, a salad or cooked vegetables, and commonly beef or chicken. Sometimes fish or goat is served. Fruit such as pineapple is a frequent dessert. A popular side of chapati is served Wednesday and Sunday evenings. <br />* I remember one of the first times I saw sakuma wiki. It was on Dylan Wykes' plate the night before he made his 2012 Olympic qualifying time in Rotterdam. At the after-race party, I told him it was the "green guck" that made him run so well. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Mashed potato was served with this dinner. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Walking up the road to buy some fresh avocado or mango adds a bit more to the meal. Often a few people will bring it to the table and share with those around, just like family.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">If it is not fresh, they will ask you to come back later. Honest people.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeFFintNQtHm0sekuybvkVnBxjrdJWYuOD2YbQJWVUn8eST27Qq5b3Z0aW1-hEwCucGH4js5R4YczDufX4q-wGFa14zwS-yeO-_BkIKGxm01LpVDxx88sAp6HxIwTHrXL1W8h9XWLWAHTW/s1600/IMG_0337.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeFFintNQtHm0sekuybvkVnBxjrdJWYuOD2YbQJWVUn8eST27Qq5b3Z0aW1-hEwCucGH4js5R4YczDufX4q-wGFa14zwS-yeO-_BkIKGxm01LpVDxx88sAp6HxIwTHrXL1W8h9XWLWAHTW/s320/IMG_0337.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Near the end of the road to the HATC, there is "the club". You can go there for a drink like mango juice or hot chocolate, or order a meal. Often the runners will go here for brunch on a Saturday after a long run because it's difficult to make breakfast hours at the camp. It's also a nice change and a way to get out for people staying several weeks or months at the HATC. People will go to play cards, socialize, enjoy the different scenery or take their laptops to do some work and use the wifi.<br /><br /><br /><br /></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxyqmStqRPM3VtLH1eaTA0-6FTS5dwMgHAIFY8jp_rDKqNviOl-7C3rGuipHYTJHDw9muYtwKhL9zL15QWsVOqEwf8HjuDU3ozMRG1wwZiVlXIQrP19YQdWVINW-vH-gf9le6HcfoayBeW/s1600/IMG_0831.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: start;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxyqmStqRPM3VtLH1eaTA0-6FTS5dwMgHAIFY8jp_rDKqNviOl-7C3rGuipHYTJHDw9muYtwKhL9zL15QWsVOqEwf8HjuDU3ozMRG1wwZiVlXIQrP19YQdWVINW-vH-gf9le6HcfoayBeW/s320/IMG_0831.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A mango and beet juice from the club.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q8iJm5P5ipbIlVbmHrDoITY1D99Lv7K5E5WDZFhtgK2y_0KWxwtRjKpX4GEpJnWN0LeQhyphenhyphenO4ava4IhYTmmNz6K1EW2wasXt_TX16lsb27cMAZ7XZnJI7yAEXfg5_8u43BYVOlZVXABmN/s1600/IMG_0801.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q8iJm5P5ipbIlVbmHrDoITY1D99Lv7K5E5WDZFhtgK2y_0KWxwtRjKpX4GEpJnWN0LeQhyphenhyphenO4ava4IhYTmmNz6K1EW2wasXt_TX16lsb27cMAZ7XZnJI7yAEXfg5_8u43BYVOlZVXABmN/s320/IMG_0801.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grocery store in Eldoret where I stopped with Tarah and the kids after church. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS0bS1IJ0Xqn9VdAydlhfhwNC0-lblK9i4qjynb_-XVC-DX9dwtNtLgRCUgxZlYDxyQfuXDcuQP7mXafxZ6GHiLNr_bYDEVuFsrgodWWGpY2ln0QOZ70mQVdF6AK3Ho-ZFsfSX6qQXSSbX/s1600/IMG_0794.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhS0bS1IJ0Xqn9VdAydlhfhwNC0-lblK9i4qjynb_-XVC-DX9dwtNtLgRCUgxZlYDxyQfuXDcuQP7mXafxZ6GHiLNr_bYDEVuFsrgodWWGpY2ln0QOZ70mQVdF6AK3Ho-ZFsfSX6qQXSSbX/s320/IMG_0794.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">You can find some interesting things - like chicken parts....</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">and dried fish....</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDkxYDSjMU0LM-RpCtY8wFvzA9yz6lQ2hQWYIOBQp5lIJn5GjF2f6jj8sz3YnofvEIVcklm3bQEou8X6JlkbIGjde4foZ_pG-zFRF8x6G2zzDeMlU2JTTd82_-ubycKOzQapbB3PWWDQJD/s1600/IMG_0795.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDkxYDSjMU0LM-RpCtY8wFvzA9yz6lQ2hQWYIOBQp5lIJn5GjF2f6jj8sz3YnofvEIVcklm3bQEou8X6JlkbIGjde4foZ_pG-zFRF8x6G2zzDeMlU2JTTd82_-ubycKOzQapbB3PWWDQJD/s320/IMG_0795.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">and also the packaged and convenient foods found in many places around the world. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfVmGIL2eAzqV8GGDkdVN_jUTEaOLmfA5lIQBWU4dThiyJCQ3Qlf-2TfZTk7leyGEjHj0EUXnPRZd9U-VUCaORuXjLX4COZFIzJFQEihyxjLiW0wiMGRVRV3gZ07QIZIXJkvnQSODkOH3/s1600/IMG_0812.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLfVmGIL2eAzqV8GGDkdVN_jUTEaOLmfA5lIQBWU4dThiyJCQ3Qlf-2TfZTk7leyGEjHj0EUXnPRZd9U-VUCaORuXjLX4COZFIzJFQEihyxjLiW0wiMGRVRV3gZ07QIZIXJkvnQSODkOH3/s320/IMG_0812.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Couldn't resist her hand reaching toward me. Not only will children run alongside you, they have walked up to me to hug my legs. It tugs at my heart. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC_III9UrzqX2WENKtNXThM2RDelgJPXRadBWznX0oe3p0EWwDhHrecFrg8Oa8A5rzNlUk5scm_C8y-l8CPFtHJIH6ZsV_umTu_tLlXs1Cfw8VFH-b-ztzsLcwjwow1p9OcmhwGmGgbU8m/s1600/IMG_0852.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC_III9UrzqX2WENKtNXThM2RDelgJPXRadBWznX0oe3p0EWwDhHrecFrg8Oa8A5rzNlUk5scm_C8y-l8CPFtHJIH6ZsV_umTu_tLlXs1Cfw8VFH-b-ztzsLcwjwow1p9OcmhwGmGgbU8m/s320/IMG_0852.PNG" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This just might be one of my favourite pictures of the trip. Thanks, Neasa. <br />I asked this young girl what she was carrying - milk. <br />She asked me how far she had run with me - 500 m. </td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-32689962897955709972017-03-12T11:53:00.000-07:002017-03-14T01:12:01.767-07:00The High Altitude Training Centre Facility Days 4-6, March 10-12, 2017.<div class="separator" style="clear: both;">
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It's Sunday evening and I am feeling quite settled. It took about three nights to get used to the time change. The first night I slept because I was tired from the travel. The second night I didn't get to sleep until about 4 am. And then I slept through until 4:00 am and 5:30 am the third and fourth nights. Like hundreds of other runners in and around Iten, I enjoy starting my morning runs at 6:30. It's cool and the sun is just up. I've seen a few stunning sunrises already. </div>
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There is so much to write about and I've already taken countless pictures so I thought I would recap each day, then post pictures about one of a few topics: the facility, food, training and people.</div>
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<u>Friday, March 10.</u> I met Neasa at 6:30 am for an easy 15 km. It has been wonderful to get to know her and she has been such a great help, taking me on various trails and showing me around. John did the same for her and I'm sure Reid did the same for John a few years ago on his first trip. After breakfast we said goodbye to John who was sad to leave but happy to be departing with an order of 10 fresh chapatis. I did some stretching and rolling, rested, had lunch, went for a massage with Dan, bought a mango and some water, then did a second session of training. It included a short bike ride at the gym, some strength exercises, an easy 10 km run that included the company of about 6 local girls on their way home from school, time in the sauna and pool, dinner, chatting with Neasa and Kristina, and in bed just after 9:00 pm. </div>
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<u>Saturday, March 11.</u></div>
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I had a good sleep but was up early so made the best of it by FaceTiming my family at home. It was still early so I did an easy 5 km in the dark with my headlamp. Within a few minutes I had already seen over a dozen runners as Saturday is long run day. I then met Neasa at 6:30 am. Bekele was there because he was going to pace Neasa in the second half of her last long run. Bekele has paced a few Canadians lately, starting with Lindsay in December then Katherine, Neasa and Kristina. It is a good income for him as he is saving for his children's schooling. Today was perfect for me to join them in their first part before the pace picked up. I totalled 23 km but had to drop back from the two of them in order to listen to my body. I've been running about 20 seconds slower than my easy pace at home and was happy to stay at that pace, knowing that it is very important to take the first 5 days as easy when adapting to altitude. I'll write more about this later as one of my topics. </div>
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One of the many things I already love about being here is that everyone is so much alike; after a run the first thing we want is food! After another delicious breakfast I rested, had lunch, then went for a walk with Kristina and Neasa to see the beautiful Rift Valley. Rest and recover is extremely important when adjusting to altitude so I had another short nap before heading to the track to do 10 x 100 m strides. On my way to the track, hundreds of people were walking back into Iten after watching a track meet that had just finished. Everyone walks around here! Dinner was a delicious meal of fish. Again, more about this topic later. Before calling it a day, I walked up to the club to visit with Kristina and Neasa again. </div>
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<u>Sunday, March 12.</u></div>
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Neasa and I met for our last run together. I took my phone this time so that I could capture some of the scenery and get myself in a few action shots. We did an easy 15 km then had breakfast together before saying goodbye. Thank you, Neasa. I will truly miss you! It was wonderful getting to know you. Shortly after 9 am, McKayla and Jayden Korir (with their driver) picked me up so that I could go to church with them in Eldoret. Tarah had done a tempo at the beginning of Wesley's 35 km long run so was showered and ready when I arrived. Wesley would be going to church in Cherangany where he grew up, and had commitments as Member of Parliament. After the service in Eldoret we went for lunch with one of Tarah's friends, the pastor and his family. We stopped at the supermarket then had a nice visit on the way back to the camp while the kids napped in the back of the car. I rested then sorted through some of my many pictures before heading to dinner. Some FaceTiming with Leah was enjoyed before heading back to my room for 9:00 pm. </div>
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<tr><td class="tr-caption" style="text-align: center;">Here I am in Iten, "Home of Champions" and the High Altitude Training Centre: http://hatc-iten.com and http://www.lornah.com</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The pool is a bit chilly but feels wonderful after a run or time spent in the sauna. Pool belts are here so I've been able to do some pool running.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Walking back to the camp with some water.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Fully equipped gym that includes a treadmill, bikes, and elliptical trainers.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMOkxDJb3p1fmEBgFOGT0vgNOBzfFt8QdruwPg4jAYXvrR3NmeiSKIfH-1tc0mC9obVKYO_-9sN7_-rQ0_C0308w8_iBIDzMAwy0EVJhrVHTt9USzd0i2K4St8ObnrQ5kiSjDDPKE3ra1W/s640/blogger-image--407661013.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMOkxDJb3p1fmEBgFOGT0vgNOBzfFt8QdruwPg4jAYXvrR3NmeiSKIfH-1tc0mC9obVKYO_-9sN7_-rQ0_C0308w8_iBIDzMAwy0EVJhrVHTt9USzd0i2K4St8ObnrQ5kiSjDDPKE3ra1W/s640/blogger-image--407661013.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A library where you are free to take and leave a book or two during your stay.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhou-IOaBPa_o58ZmN4b_qKLo58ZJmBQh7rwCAFojwcq_-flQP-HDxVDACmY1U7zjUFXgWcEn9IwoKqHcC87Fd6eHJMQ1WgAC6EogUSrmWzeePkfQdeRfjCT8kgnuv2jR9FwWLg8bvJkU6-/s640/blogger-image--174172811.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhou-IOaBPa_o58ZmN4b_qKLo58ZJmBQh7rwCAFojwcq_-flQP-HDxVDACmY1U7zjUFXgWcEn9IwoKqHcC87Fd6eHJMQ1WgAC6EogUSrmWzeePkfQdeRfjCT8kgnuv2jR9FwWLg8bvJkU6-/s640/blogger-image--174172811.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Simple but efficient shower. The hot tap is at the bottom and the cold at the top. Took me a while to figure that out, the first time.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAnI-RAGXP7Sgqn98p8W_yb01VKfXAwWptufQDVGHXakzBppJbTEiNE7RGqtaeOZYXgGWJlwxWoN9PnhzDQv-h_edDN-n0gI2uRdk0ZdY1uVCAor4ZXCMoFo5vkDVtOiHOvPvTC6LYXwxg/s640/blogger-image--2119929451.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAnI-RAGXP7Sgqn98p8W_yb01VKfXAwWptufQDVGHXakzBppJbTEiNE7RGqtaeOZYXgGWJlwxWoN9PnhzDQv-h_edDN-n0gI2uRdk0ZdY1uVCAor4ZXCMoFo5vkDVtOiHOvPvTC6LYXwxg/s640/blogger-image--2119929451.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Steps leading up to the dining hall.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRkwRQaZWKR7I8ib8iATn2IqRRTdlyLUr9h8yY5WLs21BIPCxyMvBskYsXMWRdWKy9mRZYRnd3fkH066PNgzChAK5INlWNSFuN-OlD-VeUnogQLubpaa2yD_toXpBmi1vy0h1_UfvyMJb/s640/blogger-image--323643700.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgRkwRQaZWKR7I8ib8iATn2IqRRTdlyLUr9h8yY5WLs21BIPCxyMvBskYsXMWRdWKy9mRZYRnd3fkH066PNgzChAK5INlWNSFuN-OlD-VeUnogQLubpaa2yD_toXpBmi1vy0h1_UfvyMJb/s640/blogger-image--323643700.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from outside my room that I am sharing with Julia, from Ottawa.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHR9ObDF3YKcuKEvyUuu8EXBBA7i9nEFmLEOXX4GiRZr6lW5BtRG5I8pxcymeTNyVz-SnTSd-vLX3ukrT564Vi2FQoQJdVqV4aWts3Q7jHBsINPholLWBXWrsPasm5LVkjGtawcG8iJ2rY/s640/blogger-image-411641693.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHR9ObDF3YKcuKEvyUuu8EXBBA7i9nEFmLEOXX4GiRZr6lW5BtRG5I8pxcymeTNyVz-SnTSd-vLX3ukrT564Vi2FQoQJdVqV4aWts3Q7jHBsINPholLWBXWrsPasm5LVkjGtawcG8iJ2rY/s640/blogger-image-411641693.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Outside of the gym, which also includes the sauna and a room for classes.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMdqVydsmBdO_nR1BFB7h6eqwQwUAACMke4321bvlnQj3RIasSbFT5U4EvP3YFM-erSRmZUoJN0zc40epZDJFRAgmYkSuYnKgq25klkz6W9_HsYhzL6eBZ02s_kUX_XnsEP_53YvmFqDL/s640/blogger-image-102341477.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMdqVydsmBdO_nR1BFB7h6eqwQwUAACMke4321bvlnQj3RIasSbFT5U4EvP3YFM-erSRmZUoJN0zc40epZDJFRAgmYkSuYnKgq25klkz6W9_HsYhzL6eBZ02s_kUX_XnsEP_53YvmFqDL/s640/blogger-image-102341477.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Home of Dan for massage therapy.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtjnEI2kUpImVTuDiEt_85drzIiXQBehyphenhyphenv85i9L3fTCTAvdxZ7xPBV9MUQf0muIF8wgU-99qCJWIULTOsaVRQI84BWh2wqX9d2_bdhUwp_mLcPvZjuS4C1IQf-U4LrSlqBW7hcORI8gGfs/s640/blogger-image-77067974.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtjnEI2kUpImVTuDiEt_85drzIiXQBehyphenhyphenv85i9L3fTCTAvdxZ7xPBV9MUQf0muIF8wgU-99qCJWIULTOsaVRQI84BWh2wqX9d2_bdhUwp_mLcPvZjuS4C1IQf-U4LrSlqBW7hcORI8gGfs/s640/blogger-image-77067974.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Massage table.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCaHmRrr7plZ-_EpZZipS5iQOGnqTbpprvMJKnNHYN9nmXUouG70dm6W0mcjThFV_mQT5UWh0msaP8FAUK9MGkBzcqIXOL4VhFfJ1Od7PRAcsh4DkOlmBLqnCVmoh1cblxLwI-3STYyAI/s640/blogger-image-1198384962.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpCaHmRrr7plZ-_EpZZipS5iQOGnqTbpprvMJKnNHYN9nmXUouG70dm6W0mcjThFV_mQT5UWh0msaP8FAUK9MGkBzcqIXOL4VhFfJ1Od7PRAcsh4DkOlmBLqnCVmoh1cblxLwI-3STYyAI/s640/blogger-image-1198384962.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Incredible massage. No wonder, considering he treats former world record holder, Wilson Kipsang.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaeANKMTuRebHNiNaPfqBX4Iesjn1rbhKYld6J42QaptaqbVk5bq064ZYJskZt33A_4vxio3AJX1TIrnteZ9QazvkDapttStva073tgzbrp99kBBcSwOXn5O42KpzWl33igRevKmbTrfnQ/s640/blogger-image--173475561.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaeANKMTuRebHNiNaPfqBX4Iesjn1rbhKYld6J42QaptaqbVk5bq064ZYJskZt33A_4vxio3AJX1TIrnteZ9QazvkDapttStva073tgzbrp99kBBcSwOXn5O42KpzWl33igRevKmbTrfnQ/s640/blogger-image--173475561.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Outside of Dan's.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATLaXujsEY-1iGIKiwWRNbh9ccRugVsH_rmmVjMEop2I2eaWk9PFIY6-5uoGbJGAV8nGiOz6acxVxA8m1ba9ecGY466Duaz0dPLvyRVukEysfXCSixOJh4DsGXXGxOTwUOzgJFdi3lxIM/s640/blogger-image--1630751106.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjATLaXujsEY-1iGIKiwWRNbh9ccRugVsH_rmmVjMEop2I2eaWk9PFIY6-5uoGbJGAV8nGiOz6acxVxA8m1ba9ecGY466Duaz0dPLvyRVukEysfXCSixOJh4DsGXXGxOTwUOzgJFdi3lxIM/s640/blogger-image--1630751106.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Saying hello to those of us showing up for massages that afternoon. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2hj24_sAOXqGdYKI3rk3RVP7Rm3-eJmja5_ulfeChoJzVhyphenhyphen82kLRRKuoK6cTj9SxA060eYFCoPBA-fk7ZIgGTFXtSLNvJzzXb5M5T-dUgM5CZtIaSfvw38Cq7rjfFRsocwErG-CD_lnb0/s1600/IMG_0765.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2hj24_sAOXqGdYKI3rk3RVP7Rm3-eJmja5_ulfeChoJzVhyphenhyphen82kLRRKuoK6cTj9SxA060eYFCoPBA-fk7ZIgGTFXtSLNvJzzXb5M5T-dUgM5CZtIaSfvw38Cq7rjfFRsocwErG-CD_lnb0/s320/IMG_0765.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">About to head into church with Tarah and the kids.</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-74715798276625872802017-03-09T10:25:00.000-08:002017-03-14T01:11:21.735-07:00Arrival to the High Altitude Training Centre (HATC) in Iten, Kenya. Days 1-3, March 7-9, 2017<div class="separator" style="clear: both;">
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Like my journey to the Olympics in Brazil, I thought I would share my journey for high altitude training in Africa. Many people told me how much they enjoyed it and some day I will appreciate looking back on the details of this experience. I will plan to post every few days, either on this blog or social media. </div>
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<span style="font-family: "helvetica"; font-size: 13px; line-height: normal;">It’s 8:00 pm on Thursday, March 9 and I’ve now been at the High Altitude Training Camp (HATC) in Iten, Kenya for just over 24 hours. Planning this trip was exciting and knowing what I could get out of it was even better. </span></div>
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<span style="font-family: "helvetica"; font-size: 13px; line-height: normal;">Then there was doing it. </span></div>
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<span style="font-family: "helvetica"; font-size: 13px; line-height: normal;">I’ve experienced various degrees of pain and sorrow in my life and completely understand the difference between being prepared for and having the knowledge of something vs actually living through it. The two things that come my mind are deaths of loved ones and childbirth. After losing my parents two years apart to cancer when I was barely an adult, it was then that I completely understood what it was like to mourn someone. I can’t say that it was something that I had prepared myself for; not many do at that age. Then there was childbirth, something for which I completely prepared. Then I gave birth, three times. Wow. Both sets of pain, emotional and physical, were by far the most difficult experiences I’ve ever had.</span></div>
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The weekend leading up to my departure for Kenya was busy, which was a good thing. I then had to work Monday evening, which at first I wish I had rescheduled but was later glad because it helped to occupy my mind. However, after my last patient, I really started to feel awful. The tears started earlier that day and started up again. My stomach was tight and I had that lump in my throat you feel when fighting tears. I had texted my husband the idea that our daughter could open my spring Saucony shipment as something to distract her Tuesday morning after seeing I was gone. But in his wise and gentle words he replied, “Honestly, I don’t want to make a huge deal about your trip with her. She will have her sad times, I know this, but I don’t want to create drama where none exists. You can open with her tonight.”. That is when I had to let it go. I had done everything possible to help them, but likely more me, during my absence. His words helped me move along in the process of actually leaving my family for 4 weeks but I still felt terrible. I held it together when saying goodbye to the kids and tucking them into bed for the last time but lost it when my husband came to say goodnight. I hadn’t felt like this since my dad died in 1995. </div>
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I’m very glad that I had an early ride to the airport so that there wouldn’t be any good byes with me trying to get out the door. Thankfully with our dog’s loss of hearing, he didn’t hear the car (and bark) and I escaped quietly. The 24 hour door to door trip to Iten had me teary much of the time but I knew I was doing the right thing. I knew this season was about giving everything with no regrets. I kept speaking truth to myself while continuing to pray that I would get through it. Messaging family and friends while at the airport and reading messages was so encouraging. As always, my friend Stacey was supportive and my sister was incredible, encouraging me with her story about returning to teach full-time while leaving her young children at home. After posting a picture of my Team DuChene goodbye note, a Kathi Dewey from Instagram wrote, “Always remember that your children are watching what it looks like to work hard, to chase your dreams and to sacrifice - you are teaching them all of this by going! What amazing lessons!”. I even tear up now, writing this. Kathi, I can tell by your profile picture that you are a mom and I deeply thank you from the bottom of my heart. Those were the exact words I needed and continued to read along my journey to Africa. They were words of truth.</div>
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So, moving along. Thanks to Reid and John, my travel was perfect. They gave me much assistance and several helpful tips to make everything go as smoothly as possible. I left home Tuesday at 5:30 am and arrived at Pearson Airport at 6:30 am for my 10:15 am flight, which would be about 13 hours to Addis Ababa, Ethiopia. I then immediately got a connecting to Nairobi, Kenya, which was about a two hour flight. Once landing I had a few hours to get Kenyan shillings, a SIM card and eat something before checking in for my next flight, which would get me to Eldoret in 45 minutes. Like many flyers, I killed time by napping, reading, watching a few movies, taking washroom and stretch breaks, and waiting for the next meal or snack to be served. I met a man from China who was also travelling to the HATC and we easily found our ride to the camp, which was about a 1 hr 15 min drive to Iten. With every moment closer to the camp, I felt that much better about what I was doing. My children would be cared for and I was making a great investment. Immediately upon arrival to the camp I was greeted by the staff and Speed River teammate, John who introduced me to two other Canadians, Kristina and Neasa. I met my roommate, Julia and unpacked some of my things before John took me to get some water. I went for a shake-out run with the women, had a shower and joined the group for my first delicious meal. African living is simple but the food made with just a basic kitchen is far beyond simple. I’ve now had four meals, which I’ve enjoyed immensely (ok, yes it definitely helps that I am not doing any of the prep, cooking or clean up). The camp set up is bang-on perfect for that of a runner; sleep/rest, run, eat and repeat. </div>
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After being in bed at 9:00 pm it took me a while to get to sleep but it was decent and I was out running with Julia at 6:30 on the red dirt paths with countless other runners doing the same. Breakfast, rest, more unpacking, tea time, visiting, lunch, nap, another easy run, time in the pool and sauna, showering, dinner and a trip to the “club” filled my day. I have much more to say but have plenty more time for that so will leave you with some pictures for now. </div>
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<tr><td class="tr-caption" style="text-align: center;">On the kitchen island for Tuesday morning once they woke up and I was gone.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thanks for the support, everyone!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Felt appropriate to take a picture of this while teary at the airport. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Addis Ababa, Ethiopia.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Matatu drive from Eldoret to Iten.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Taking in the scenery.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Iten less than 1 km from the camp. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The red dirt.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Kenya is one of the largest of producers of milk in Africa.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">I've seen countless runners post this picture. My turn!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Dining hall.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Kitchen workers are there at least 14 hours per day.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Two of many 10 L water bottles I will consume during my stay.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Shoes, shoes and more shoes. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Notes from the kids on the ground coffee I packed. Tea is the drink of choice here. Coffee is instant. Enough said.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Making my room cozy.</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-20159600298710740462017-03-06T20:55:00.000-08:002017-03-08T09:46:22.052-08:00 Wintery Races, Leaving for Kenya, and the big London planMarch 5, 2017<br />
<br />
I must say I can hardly believe this day has come already. Back in early January I turned 40 and booked my first ever trip for altitude training. We had two local races on the schedule: the <a href="http://runwaterloo.com/">Re-Fridgee-Eighter</a> (8 mile) in Waterloo on February 12 and the <a href="http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html">Chilly Half Marathon</a> in Burlington on March 5. Then it would be time to make the big 4 week trip to Kenya. In the 8 weeks since then I've logged 1320 km, filled the 2 fridges and freezers with numerous items, completed 3 sets of various school forms, written 1 chore and 1 lunch-bag packing note, recorded 31 bedtime stories on the iPod, packed my 1 suitcase and 1 bag, and countless times crossed off items on my to-do lists. I wanted to get as much done as possible before this weekend that would include volunteering at the provincial swim meet, my daughter's 6th birthday, the race, and the kids' usual hockey and swimming activities. For more on how I emotionally prepared for this trip, particularly for my daughter, check out page 27 of the most recent <a href="https://issuu.com/irunmagazine/docs/01_irun_issue02_2017">iRun magazine</a> .<br />
Training has been very going well. My body is responding well to higher mileage and my long runs and workouts are strong, steady and consistent. I've only had a few very minor niggles that have been easily managed with great care from Brenda, Paul and David. I've enjoyed the change in my diet, particularly in how I consume (or don't consume) my carbohydrates in long runs, low-glycogen runs, and fasted runs. My energy is great, I'm enjoying two days of double runs that usually allows for one weekly rest day, and I'm feeling refreshed with the slight adjustments to my cross-training, strength and preventative maintenance routines.<br />
The results of my two wintery races certainly aren't outstanding. But I know that weeks of uneventful grit and grind get me results, and the race that matters the most to me in any season is my goal marathon race. We're still investing and I fully believe I will reap the rewards on April 23 in London, England. I'm strong and healthy and know there is much more work to do, and the time to do it.<br />
And onward I go, continuing to step out of comfort zone and familiarity. #ThisIs40<br />
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<tr><td class="tr-caption" style="text-align: center;">Rolling with the Speed River women in Guelph. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Yes, this was actually the finish of the Re-Fridgee-Eighter! Photo Credit: Shannon White. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Running solo in the Chilly Half Marathon. Photo Credit: Micheal Lin.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Speed River's 2017 Chilly Half Winners. Great job, Tristan. So nice to have Coach Dave at the race.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Decorated some Frozen cupcakes for the birthday girl.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Happy 6th birthday! Made it home from the race, just in time. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Kids helping with the batch baking. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Batch cooking: buckwheat, beans & beef, homemade sauerkraut, and roasted brussels sprouts, kale and garlic cloves.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Hockey game. Swim meet. Hockey game. Three kids, all in one day.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">One of my favourite things in the world: oatmeal by the cozy fireplace after a long wintery run with friends in cool temperatures and sunny skies. </td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-71386927824850591062017-01-10T17:23:00.002-08:002017-01-10T17:23:35.440-08:00This is forty.<br />
<u>January 9, 2017. </u><br />
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Today I am 40.<br />
I'm in a good place.<br />
A great place.<br />
I've achieved some incredible goals, which makes it a good place.<br />
And I am ready for more, which makes it a great place.<br />
I believe in setting the bar high, achieving, and repeating. I believe I can set personal bests at 40.<br />
As I mentioned in a previous post, I joined <a href="http://speedriver.weebly.com/">Speed River</a> with Head Coach Dave Scott-Thomas (aka Coach DST) in Guelph, where I completed my nutrition undergrad and played hockey for the University of Guelph. <br />
It has been a very positive transition. Coach DST and I have learned from each other, and he has already guided and directed me in many ways. I am learning to run more AYF (as you feel) on some days, and by listening to my intuition on others. I am already thinking differently and feeling mentally challenged in a new way. I think mileage and workouts are above par for this time of year, which pleases me, especially knowing this is just the beginning.<br />
Many other qualified team members of the IST (Integrated Support Team) have begun to guide and assist me in several areas that I felt needed to be critically evaluated. I didn't want to keep doing things just because I had always done them that way.<br />
Sometimes you don't know what you don't know.<br />
Did I need to be pool running 1.5 h, 5 days a week? Should I implement a more structured and specific strength program? What kind of shoe might be better for me? Even though I'm a dietitian, what could I change? Could a sports psychologist help me take it to the next level? How much should I really weigh and when? And so on.<br />
In my biweekly trips to Guelph I have been able to make my days full by connecting with several people to help me address these questions. Remember, my first marathon in 2002 was recreational, and 3:28. I was not coming from a formal, collegiate program.<br />
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So what exactly has happened? So far ... Taylor has taught me strength drills. Brenda and Marcell have provided treatment, and advice about shoe wear and preventative maintenance. Eric and I have chatted about diet. Trent has provided research and guidance for various areas, including altitude training. Kyle has completed a body composition assessment. Dr. Mountjoy has reviewed my blood work, provided feedback and recommendations. And soon I will be connecting with Lisa for sports psychology. Speed River has mastered the art and science of running, while they continue to learn and adapt. I will complete the testing Coach DST feels is necessary but won't have to unnecessarily fill my calendar. Coach DST and I agreed that there are some things my body can better tell us than any amount of data.<br />
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It is difficult to articulate my feelings. Over the years I have had these dreams where I returned to the University of Guelph to play hockey while completing some sort of post grad. And here I am, back doing the other sport I love, while not having to be a student again (phew!). I had my first track workout last week and had so much fun, whipping around the track, chasing and being chased by women half my age. It took me back to my Petrolia L.C.C.V.I. Lancer days with Coach Murray Jackson and teammates and good friends, Erin and Melissa. My first Speed River workout included about 8 or 9 in the distance group. We completed our warm up and cool down outside with our workout on the track inside. My Olympic teammate, Gen and the rest of the group was very warm and welcoming. Even Eric was on site, cheering on teammates. Before the workout, many shared the uneasy feeling of hitting the track a bit rusty at the end of the Christmas break but by the end I think all were pleased with our progress. I drove to Guelph feeling uncomfortable for the unfamiliar. Because we had some mild temperatures I could have easily stayed home to run the workout on the track but this is what it was all about. No regrets. No, "Why didn't I?". My drive home had me feeling a new energy with thoughts about higher heights. The experience was exhilarating.<br />
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The last item I had frequently wondered about but had always been next to impossible to implement with young kids was a trip away for altitude training because I needed at least 3 weeks. Last month I began the conversation with my husband about a family trip to Flagstaff, Arizona. I could train at altitude while he and the kids skied. But after researching flights and discussing a different location for skiing that could include family, we came up with a different plan. A few days later I was discussing this while pool running with John, a frequent participant of high altitude training in Kenya with Speed River teammate, Reid. That is when it hit me. If I am going to be away for 3+ weeks anyway, why not finally fulfill my desire to go to Kenya?! I immediately texted Jonathan who thought it was a great idea. The kids were on board and up to the challenge, knowing how key their role was and how successful they were in carrying the household load in order for me to train for the Olympics. Coach DST gave the thumbs up and John and Reid assisted me in choosing the dates and making travel and accommodation arrangements. Prior to booking I had some reservations about leaving the kids for so long and passing all my duties to Jonathan. But then I thought more about #TeamDuChene, getting out my comfort zone and striving for the unfamiliar. We could do this.<br />
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I don't think there is anything better that they could give me or I could want for my 40th.<br />
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Back to the difficulty in articulating my feelings.<br />
Surreal? Crazy? Wishful thinking?<br />
It doesn't matter to me.<br />
I'm ready.<br />
<br />
Spring marathon announcement will be soon! Look for news on social media.<br />
Website: <a href="http://hatc-iten.com/about/">High Altitude Training Centre</a><br />
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<tr><td class="tr-caption" style="text-align: center;">Stoked oats with a green smoothie to comfort and replenish after a 34 km long run in frigid conditions. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG_uqedZSS5gJzoudKUZP0yMwXBF7peWhyphenhyphenIqRr9vX41eRW-B8C8BhTs5tnLfWP2txrbNx9ZWUK2FJwMQru0lgRAdNSG_cJHGlSRO_PmIvnlIKa9ta4sodiviS2Gl9YW55FQ698CJcaBky8/s1600/IMG_9958.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG_uqedZSS5gJzoudKUZP0yMwXBF7peWhyphenhyphenIqRr9vX41eRW-B8C8BhTs5tnLfWP2txrbNx9ZWUK2FJwMQru0lgRAdNSG_cJHGlSRO_PmIvnlIKa9ta4sodiviS2Gl9YW55FQ698CJcaBky8/s320/IMG_9958.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thanks, John for coming to my house to help me book my trip! Glad you enjoyed the apple pie and fancy coffee.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj07HIuoLDil9F70982pyEEsDWUKfiYABNJoGJaIdw_h6ZAZAEVlXLKK_Ale3JhezLrdycGA_ZOafebhR314adS_VZAvlXd6rvS1xOJ2TPmAQL_rvNPOU0kUpq8AKOJ1wRLN-Om8lV2JWce/s1600/IMG_9984.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj07HIuoLDil9F70982pyEEsDWUKfiYABNJoGJaIdw_h6ZAZAEVlXLKK_Ale3JhezLrdycGA_ZOafebhR314adS_VZAvlXd6rvS1xOJ2TPmAQL_rvNPOU0kUpq8AKOJ1wRLN-Om8lV2JWce/s320/IMG_9984.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sardines with spinach, peanut butter and black pepper on toasted rye. Warren's recipe. I DARE you to try it!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx8dx0-QHEDVewjSxNX4IJljWicugviFzpfHQW0LgeNXjA7S_WyslEwsofoYMMg-GzhHud09Eiby3voKMBo39jq3KKlRkHL-opL228h_oAmxX9LbFEZMdvU5dERmQpmokTcxx3IuKHJt5N/s1600/IMG_9992.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx8dx0-QHEDVewjSxNX4IJljWicugviFzpfHQW0LgeNXjA7S_WyslEwsofoYMMg-GzhHud09Eiby3voKMBo39jq3KKlRkHL-opL228h_oAmxX9LbFEZMdvU5dERmQpmokTcxx3IuKHJt5N/s320/IMG_9992.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#TeamDuChene</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoBUBXkOA4jX_2snmrdAb6ugHiBn_gdLZdieNr8uFOjjjFRePT7XIjRnIC1FbABza2hcsXvzZIBEEhQU_Iuv8ZOusrk6x4hwodkj73na-EyQr7QW47S4tqmp8YvQ31v833N0OYHTlYRzKI/s1600/IMG_9895.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoBUBXkOA4jX_2snmrdAb6ugHiBn_gdLZdieNr8uFOjjjFRePT7XIjRnIC1FbABza2hcsXvzZIBEEhQU_Iuv8ZOusrk6x4hwodkj73na-EyQr7QW47S4tqmp8YvQ31v833N0OYHTlYRzKI/s320/IMG_9895.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Excited for change. Ready to learn. Out with some old and in with some new. </td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-31660603645707312512016-12-01T17:34:00.000-08:002016-12-01T17:34:27.016-08:00Recipe for 2017 Happiness and Success<div class="separator" style="clear: both; text-align: center;">
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<span style="text-align: left;">I've been at this marathon thing long enough, 13 in 14 years to be exact, to pay particular attention to what my body says in the off-season. After the Olympics I took 5 days off then transitioned into Scotiabank Toronto Waterfront Marathon training with both care and risk. I wanted to properly recover yet quickly ramp up the workload because I felt I had nothing to lose. I was elated that it worked when successfully capturing the National Marathon title, particularly because it was against a very strong field. It was definitely the icing on the cake. </span></div>
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Recovery from my second 2016 marathon, which was only 9 weeks after my first, was smooth. As per my usual post-marathon routine, I fully indulged in the sweets I lived without for months. I enjoyed simple walks with the dog and recreational bike rides on the trails. I physically felt fine but emotionally and mentally started to feel that with every day, I needed that much more time to fully recover. I then looked back at my list of 2016 races from January to October, and somewhat surprised myself to discover it was a pretty big year: five half marathons (in Houston, Vancouver, Burlington, Montreal and Calgary), one 30 km (in Hamilton), one 10 km (in Toronto), and two marathons (in Rio and Toronto). No wonder I felt I needed more time! After two weeks without running, I started some easy jogging then filled the rest of my day with all the extras I had put on hold for basically a year. And since then, it has kept me quite busy in a variety of ways: I completed several interviews in person and by phone, skype/facetime or email, had various speaking engagements, worked with the kids to fill their Operation Christmas child shoe boxes and purge hundreds of items from the basement and their bedrooms, had overdue coffee dates with friends, completed my annual College of Dietitians of Ontario renewal, trained for and completed my first shift as official swim meet timer, helped with team fundraisers, played in an evening of laser tag, AND fully suited up for the first time in many years to play some ice hockey! So many of these events required significant energy that I just wasn't able to give when in the thick of marathon training. I'm particularly glad to have the purging job complete. That takes more time and energy than any running workout!</div>
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At this point in late November, I've finished my fourth week of easy running and have quite enjoyed this beautiful fall, running freely with no plan, no watch, and simply the beauty of the outdoors with crunchy leaves beneath my feet. My 2016 recovery has nicely become my base building for a 2017 spring marathon. I'm expecting 2017 to look a bit different, not only because I will turn the big 4-0 in early January but because I will be with a new coach. It was a very difficult decision to make but after much thought I decided to not continue with Rick. After 5 very eventful and successful years with him it was really tough but necessary for my career. I felt I needed change, something different. I realize 2013 may be my fastest year and 2016 my most successful but I couldn't stay for comfort and familiarity. I did not want to look back and ask myself, "Why didn't you just try something new when you could have?". Thankfully, I am at a very good point in my career right now. I could get injured or decide to be finished today, leaving incredibly pleased with my success. Or I could give it a few more attempts to see what else could happen. Rick was understanding and supportive. We will always have a positive relationship with mutual respect as we continue to share our passion for running and love for our Brantford community. </div>
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In terms of coaching, it made perfect sense to ask Dave Scott-Thomas if he and his team would consider taking me. For many reasons, I always felt this is where I would go, should the need arise. And I somewhat already felt part of the team because I was included as an "adopted" Gryphon in the list of Speed River/University of Guelph Olympians. Recently I made a trip to Guelph to meet with Dave to discuss our next steps. While walking around the athletic buildings, we made a stop in to see my former teammate and roommate, Rachel Flanagan who is now head coach of the women's hockey team. We reminisced a bit, which included us determining that Dave's first year as head coach was my second year at U of G. I had actually done a few runs with the x country team when in my first year while also attending hockey tryouts with a full course load but it was too much at the time when my mom was losing her battle to cancer. So there I stood, twenty years later, back in Guelph somewhat picking up where I left off. </div>
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December will continue to be a base-building month with likely the addition of a bit of quality. I am quite excited about 2017. Perhaps the best is yet to come! </div>
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<tr><td class="tr-caption" style="text-align: center;">Coffee with Sue. I've looked up to her for a long time. She would commit to the gym with young children (4) and I thought....so can I! And I did. Thank you Sue, for your support, friendship, stretching and breathing sessions, and inspiration. So happy for the success with your personal training business.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thank you cards and thank you to my sister for the design.</td></tr>
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Making some homemade granola with my sous chef. Ingredients included nearly anything I could grab. </div>
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I mixed various types of Stoked Oats, chia, flax, hemp, cinnamon, nutmeg, pumpkin seeds, sunflower seeds, almonds, walnuts, pecans, and chocolate chips together in a massive bowl. </div>
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Then I whisked together some olive oil, honey, molasses and peanut butter. </div>
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I stirred the liquid into the mixture, spread everything onto the huge baking sheet, and baked at 350 F. </div>
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Made a huge batch. Froze the extras.</div>
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<tr><td class="tr-caption" style="text-align: center;">Still smelling the roses. Thanks for the recognition, City of Brantford.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Always an honour to represent Brantford.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHt50Un4uUg6iYxiZZ9wskyzDv9dcVnWUcGzrw3jjX-RwejUzzSq6M31DCsqWNpU7cWcI9nHKzdUlK45VxwUHcO26oqetVzWwFQj1RD8lRJZph2ZYNybPazw-otm9YL2YvIEEvG2PJu9V/s1600/IMG_9637.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipHt50Un4uUg6iYxiZZ9wskyzDv9dcVnWUcGzrw3jjX-RwejUzzSq6M31DCsqWNpU7cWcI9nHKzdUlK45VxwUHcO26oqetVzWwFQj1RD8lRJZph2ZYNybPazw-otm9YL2YvIEEvG2PJu9V/s320/IMG_9637.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Interview with Rose Meeder. Click <a href="http://iwrzm.com/episode-12-krista-olympic-glory-to-god/">here.</a> </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">#TeamDuChene #hockey #offseason #Guelph #home</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmA4aXSr_RQ1Rsb9SiJ9AjVU0ThmpfQOt8fHTRtzehybpZOvE2-QS8eJrhUap32AjDtW7-6DOHkI-WxNkGv2clbFjPTi84FL0dGFa1nFCtRdSOteOAo9LltF_Khev0nh8ou-qxYP8gMQ7e/s1600/IMG_9653.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmA4aXSr_RQ1Rsb9SiJ9AjVU0ThmpfQOt8fHTRtzehybpZOvE2-QS8eJrhUap32AjDtW7-6DOHkI-WxNkGv2clbFjPTi84FL0dGFa1nFCtRdSOteOAo9LltF_Khev0nh8ou-qxYP8gMQ7e/s320/IMG_9653.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Run with my longtime friends, J&C.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwpl0_VKHhaXDsQceShyXLM8RdzMaIIjXRS8K3XMZdoYd_WH4FY-GuapKy_9pgxcvNlp8o3pgNWfIYFd-HD717O-xR8dWbXNS4y9aS607h_ibsIUQwEk6p4XWaSfA7RvJhfQYEhSTs581V/s1600/IMG_9660.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwpl0_VKHhaXDsQceShyXLM8RdzMaIIjXRS8K3XMZdoYd_WH4FY-GuapKy_9pgxcvNlp8o3pgNWfIYFd-HD717O-xR8dWbXNS4y9aS607h_ibsIUQwEk6p4XWaSfA7RvJhfQYEhSTs581V/s320/IMG_9660.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Always enjoy speaking to others, telling my story.</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-62600492161171880672016-10-19T07:15:00.000-07:002016-10-19T07:15:02.081-07:002016. My Year. Our Year. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiURNNBSXJNAYqnGavmEnp_vI3p-r0PUR0LLmWeLG93RURGxdM_iMrPiJUPNg8RwgcwtvcAC9vaz2kGhvqt6PO8IiyF0oBu4nvb_rMJMRT955a_BV5uInQ3OsguJpfhQhaXpV4U4uf-ZMmt/s1600/IMG_9484.JPG" imageanchor="1" style="font-family: -webkit-standard; margin-left: auto; margin-right: auto; text-align: center; white-space: normal;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiURNNBSXJNAYqnGavmEnp_vI3p-r0PUR0LLmWeLG93RURGxdM_iMrPiJUPNg8RwgcwtvcAC9vaz2kGhvqt6PO8IiyF0oBu4nvb_rMJMRT955a_BV5uInQ3OsguJpfhQhaXpV4U4uf-ZMmt/s400/IMG_9484.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2016 Olympian and National Champion. My year. <br />Photo: <span style="background-color: white; color: #666666; font-family: arial, sans-serif; font-size: 12px; text-align: left;"> Victah Sailer@PhotoRunVictah1111@aol.com631-291-3409 www.photorun.NET</span> </td></tr>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">October 17, 2016</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A few days after racing the 2016 Olympic Games Marathon in Rio, I knew it was too early to call it a season. I was healthy, feeling relatively fresh and strong, and decided to race the IAAF Gold Label Scotiabank Toronto Waterfront Marathon (STWM), which would also host the Canadian Championship. My main goal would be to win a national title again. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I told my coach that I wanted to take more risk with my training. Rio was all about being careful with training while completely devoting to preventative maintenance, rest, sleep, and nutrition. It was easy and straight-forward to continue with the latter, once I returned from Rio, because I simply plugged back into the same healthy habits and routine I had in place prior to the Olympics. But we took more of a chance with training, ramping up the mileage and intensity of workouts fairly aggressively. I felt I had nothing to lose and was willing to take the risk; I might get injured or ill but how would I ever know if I did not try? I successfully completed my highest-ever week of 180 km but was only able to log 174 km the following week after simultaneously succumbing to both the cold and G.I. illnesses floating around. I nursed myself back to good health and continued focusing on marathon-pace specific workouts while commencing a slight taper. It was at this time that my left achilles started to give me some grief. Fortunately with great care from my physiotherapist, Paul, and remaining on trail and treadmill soft surfaces, I was able to get through it so that it wasn’t a factor on race day. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In trying to determine pacing needs for the race, it was difficult to give race director, Alan Brookes, a solid number. I knew I was peaking late with my fitness but my 9 week build was so different than any of my other ones. The strongest-ever Canadian women’s field at a national championship was going to include five other women who could likely go under 2:35: Rachel Hannah, Dayna Pidhoresky, Tarah Korir, Leslie Sexton and Erin Burrett. Lanni Marchant would be switching spots with me, doing the broadcast this year, with plans to race New York city a few weeks later. Like any marathon, pace was going to be strongly determined by race day conditions. For the 2 days leading up to race day, the weather was showing a combination of cloud, sun, lightning, wind, and rain. I’ve raced long enough to not obsess about the weather yet also not underestimate the effect it can have on performance, regardless of your fitness level. Media commitments and expo activities kept me busy on Friday but Saturday was free and clear, allowing me to rest and relax comfortably in the hotel. The forecast within the last 12 hours before start time was then consistently showing humidity in the mid 80’s. That was a red flag for me. I once raced STWM with high humidity and it was ugly. Very ugly. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">On race morning, I figured fast times were not going to happen so it would be my experience, and heat and humidity training for Rio, that were going to give me the confidence to race well. Dayna and I decided that we would start around the same pace but if one felt stronger, we’d split with our pacers. It was after about the first one or two kilometers at 3:30/km that I knew I needed to slow it down, just slightly. Humidity is a silent killer and I was not going to risk blowing up by starting too hard. Additionally, with no sun and some rain patches, the ground was somewhat slippery. Dayna moved ahead and was in the lead for the majority of the race, just enough ahead of me that I could keep my eye on her. Meanwhile, Rachel was just enough behind that she could keep her eye on me! Being sandwiched was ideal; we all wanted that Canadian title and I had one to catch to get it and one to keep away from taking it. It was my race to win or lose. Around the time I caught up to Dayna at around 32 km, Rachel caught up to me. I continued to press on, staying focused and patient, knowing I wanted that national title more than anything. The Canadian record and (ridiculous) World Championship finish times were out of reach by this point. So it was about grinding it out. Over the last 10 km I was able to gradually widen the gap and successfully cross the finish line with celebratory arms in the air as Canadian champion. It was a rather emotional finish for me as I thought about my husband and kids’ devotion to my training over the last several months. It is difficult for a mom to put herself first but Team DuChene allowed me to do that, and we succeeded. With the Canadian flag over my shoulders, I shed a few tears and held dearly to the memory of hugging my family immediately upon my finish in Rio. I did it. We did it. We made 2016 my year as Olympian and Canadian Champion. And I have so many to thank.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It has been a bit over 24 hours since completing the marathon. I have smiled and teared up over many congratulatory messages, and enjoyed a few sweets, several cups of coffee, and some precious quiet time in a still house with the kids at school and me not out training. I have several speaking engagements ahead that I look forward to, along with savouring the outcome of this incredible year. As for what’s next, obviously a well-deserved break. A spring marathon will likely be the plan (when I’m 40!) but for now, it’s another cup of coffee and square of chocolate.</span></div>
<span id="docs-internal-guid-53357006-dd21-0d1b-4aa8-d1cfbce828fe"><span style="font-family: Arial; font-size: 14.666666666666666px; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-ligatures: normal; font-variant-numeric: normal; font-variant-position: normal; vertical-align: baseline; white-space: pre-wrap;">To each and every one of you, I thank you. From the bottom of my heart, I truly thank you.</span></span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLGaWQt60K_q9Op1w6KUJgv-OnWJp5ws05z-D85FrFiU0E0QH_YbLULlZMsY-Ud1sV8z68r_jifYOIylySfp4ScL1I4LHgxOSeb1XfXcE9mdgMJ_U2QUeFWCILaGRx5lubyik69gZOJgH0/s1600/IMG_9386.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLGaWQt60K_q9Op1w6KUJgv-OnWJp5ws05z-D85FrFiU0E0QH_YbLULlZMsY-Ud1sV8z68r_jifYOIylySfp4ScL1I4LHgxOSeb1XfXcE9mdgMJ_U2QUeFWCILaGRx5lubyik69gZOJgH0/s320/IMG_9386.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beautiful view before a long tempo with Mitch.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhtQDeDXkJhoTkZ99OZKI3uXn56GRNGxkG_EVLaFhF-i5qLhZbOstJunYBJZ9O96CpnZvKG8a8L9355Vr-Zk9IG3vfTXqmYO6av-FsrEo1I4tgfQeZ1vy-XZX8qEq_0bjnU7jGMWF7XII/s1600/IMG_9449.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqhtQDeDXkJhoTkZ99OZKI3uXn56GRNGxkG_EVLaFhF-i5qLhZbOstJunYBJZ9O96CpnZvKG8a8L9355Vr-Zk9IG3vfTXqmYO6av-FsrEo1I4tgfQeZ1vy-XZX8qEq_0bjnU7jGMWF7XII/s320/IMG_9449.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Training for Rio and STWM included a lot of green smoothies and egg white omelettes. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi385JnI8Td_TbiF-ZCf2mdtMsgmktlpQWL6G_8anL9P8LCR-yt3HHGUdZU7ewmqVIJqcRyn0pSeFMhuUEe-p_0IIG1v6FrvriylFbTSI0eNWrwCMDPZNuZNcgReGTXyMUKniaDLqxikDtm/s1600/IMG_9464.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi385JnI8Td_TbiF-ZCf2mdtMsgmktlpQWL6G_8anL9P8LCR-yt3HHGUdZU7ewmqVIJqcRyn0pSeFMhuUEe-p_0IIG1v6FrvriylFbTSI0eNWrwCMDPZNuZNcgReGTXyMUKniaDLqxikDtm/s320/IMG_9464.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alan Brookes getting things started at the 2016 STWM press conference. Thanks for another incredible race weekend, Alan. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_pZ8lw9ZlUyjldA1wN-XRzVnMDRiwhf0AobWqGzNExlK-BW-RTlvlaANu3NVvvTzjwzd0YZD7WEz5T2K9S4UbVdmF1Ic34F24_HwSMYoxhfDAjEAs7PQz2caFYb7vadxVRYBrWosjry2k/s1600/IMG_9465.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_pZ8lw9ZlUyjldA1wN-XRzVnMDRiwhf0AobWqGzNExlK-BW-RTlvlaANu3NVvvTzjwzd0YZD7WEz5T2K9S4UbVdmF1Ic34F24_HwSMYoxhfDAjEAs7PQz2caFYb7vadxVRYBrWosjry2k/s320/IMG_9465.PNG" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Helping out where and when I can. I enjoyed supporting the Grain Farmers of Ontario. Yes, I certainly do #TrainWithGrains !</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhucLouMrz_evQa6BQGtZf524rCHXFUu42UCzHLqGgjk0snVB0g0DA5X5uL-r88_sEYVDfayvUQdghBajjsmfq04HomQZdIAs2-xsG7G-rsY_oYQN4Lgtts4Aa7LZyFBniYofoAEvcKqbC1/s1600/IMG_9507.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhucLouMrz_evQa6BQGtZf524rCHXFUu42UCzHLqGgjk0snVB0g0DA5X5uL-r88_sEYVDfayvUQdghBajjsmfq04HomQZdIAs2-xsG7G-rsY_oYQN4Lgtts4Aa7LZyFBniYofoAEvcKqbC1/s320/IMG_9507.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">So grateful for family and friends. Thanks for being there. <br />(Jonathan and kids busy with hockey and swimming so couldn't attend)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Time to smell the roses again. Thanks so much for the flowers, Britanie. Love our friendship!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjEa-n-Yjy6XqoMMRYB8P0dCpmbhDnZY7VAZsbB_itCjhznMv8N2blsJQHN9BgWbQTSwC04VqShKMGmiQ-IF_Rbkk2RbJudGJIqBW_7NV9urUyzkdV3CaNqnVjOrHgC5jw794h-rPAvpt_/s1600/IMG_9501.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjEa-n-Yjy6XqoMMRYB8P0dCpmbhDnZY7VAZsbB_itCjhznMv8N2blsJQHN9BgWbQTSwC04VqShKMGmiQ-IF_Rbkk2RbJudGJIqBW_7NV9urUyzkdV3CaNqnVjOrHgC5jw794h-rPAvpt_/s320/IMG_9501.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Back to the ice again. Love skating with this girl. #minime</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0YxAt1JO39XAyxDDeTvedpf-ZzRB3P3DO28OlMcRYe-CQkiHbMHw1KrW-rIAVRmNch-TPrIPdmQLn9aU8N0jCQRyw8dlhaaz7ZHSy1UT998nsqYyAqgg0uJDYcKs4O97EX5cD-CXdy0Dl/s1600/IMG_9505.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0YxAt1JO39XAyxDDeTvedpf-ZzRB3P3DO28OlMcRYe-CQkiHbMHw1KrW-rIAVRmNch-TPrIPdmQLn9aU8N0jCQRyw8dlhaaz7ZHSy1UT998nsqYyAqgg0uJDYcKs4O97EX5cD-CXdy0Dl/s320/IMG_9505.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oh yes, a very sweet occasion. Love Stacey's pecan squares!</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-57478174593529096312016-09-04T17:42:00.001-07:002016-09-04T17:42:43.790-07:00Reliving Rio<span style="font-family: helvetica; font-size: 13px;">August 29, 2016. It has been two weeks since running the marathon at the 2016 Olympic Games in Rio De Janeiro, Brazil. While away, I frequently posted pictures of the race, my Olympic experience, and family vacation as it was much easier, and far less time consuming, than sitting at my computer to write. </span><br />
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I must admit that I have had some writer’s block. It seems like months since I ran the race that may well likely be the pinnacle of my running career. I’ve hardly known where to start in order to articulate everything. But when people ask me to share my “favourite thing”, without a doubt I think about this picture as it captures so much about my experience and emotions.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhCk4sPV0mguDxObufaKma_EC8VA34eLzP2P-Kvnxm6jz7sNHxizN1-KRQR7ujWBore-5yWQy9VHGOMhz-2hWmGx9_mJXQzLKwv28pBnoU_p3Q3XuV0Trv9aoTDmIj6NnZ3dKZV3pKq5r/s1600/IMG_8881.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhCk4sPV0mguDxObufaKma_EC8VA34eLzP2P-Kvnxm6jz7sNHxizN1-KRQR7ujWBore-5yWQy9VHGOMhz-2hWmGx9_mJXQzLKwv28pBnoU_p3Q3XuV0Trv9aoTDmIj6NnZ3dKZV3pKq5r/s320/IMG_8881.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">This moment was <u>the</u> moment.<br />
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Upon arrival to the village on August 9 after our 10 hr flight, I quickly and easily settled into my normal pre-marathon routine of rest, sleep, easy running (with one workout at the track), and proper eating/hydration. I knew I would have plenty of time to take it all in - the Olympic experience and Rio vacationing - after my event. I wasn’t there just to compete - I wanted to have a great race. Fortunately, Natasha Wodak, my roommate who ran a blazing 31:53 to place 22nd in the 10,000 m had a similar agenda as she was competing only 2 days before me. </div>
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Because the marathon start was a 1+ hr drive from the village, Lanni and I stayed in a hotel with our support team the night before. Prior to leaving we met to discuss logistics and give Trent our bottles/gels, which would be handed to us during the race. To play it safe, I ate my last meal at the village before departing. I had one last tune-up treatment session with Ron at the hotel then settled in nicely for the night, setting out my gear and watching the games on tv. The bed was softer and bouncier than the firm village beds (which I loved) and the air conditioner was a bit rattly but I slept well, like every other night in the village. In the morning I ate my simple bread and jam pre-race meal and started sipping Eload then met Lanni for coffee downstairs around 5:30 am. We got into our race kits, packed up then drove with the crew to the race site. We rested our legs, made several washroom trips, jogged a short warm up, and made our way to the call room to check in, get our chip and new race bib for the front. It was busy and you could feel the nerves in the air but other than that, relatively uneventful as far I was concerned. I was calm, feeling good and ready to go. Heading out to the start line was a bit chaotic. It was loud and crowded and they were calling names of the top seeded athletes but few were responding. It was humid, as expected, and the bright sun was beating down. Eventually we made our way to the start and before we knew it, the gun went off. I had successfully spotted my family, high in the nosebleed section and gave them a wave, assuming they likely wouldn’t see it amongst the 157 women who started the race. And there I was, competing in the 2016 Olympic Marathon. Given the warm conditions that I prepared for, and my level of fitness, I figured I shouldn’t go any faster than 3:35 min/km. The first few km were around 3:30 so I slowed myself down to a more appropriate pace. This was going to be my race; I was going to run my pace, start conservatively, and only be concerned about bettering my placement. And that I did. I successfully got into a steady rhythm, sometimes running with a small group, while other times running alone or with only 1 or 2 other women. I consumed my Eload and 7 gels at the 8 stations, positioned every 5 km, and poured an entire bottle of water on my head at every opportunity to help keep as cool as possible. Wearing a visor was perfect for this. The route was flat and consisted of approximately 4 km to the 3 x 10 km loops followed by 8 km to the finish. The support along the route was energizing and encouraging, and about the only struggle I had was a side cramp, which didn’t even last that long. At the half way point I decided I needed to push a bit more and start picking people off. At one point I was about 70th but eventually made my way down to 35th (I was ranked 50th and 133 finished the race). Once I got to the Sambodromo it was all about celebrating my personal victory. I gave myself a little fist pump and the crowd went wild! So I embraced the moment and took it for all its worth. Waving my hands, raising my arms in the air and giving additional fist pumps created the loudest and most exciting roar, more thrilling than I ever could have imagined. I crossed the line with a huge smile on my face, thankful for my performance, then looked to the sea of red to my right. I couldn’t believe it. My family was right there, and I was able to run directly to them! Embracing with tears of joy and cheers of happiness, I lived my dream. On many occasions I’ve visualized running into the arms of my loved ones after a successful race. I was doing just that, and it was the Olympics! Later that day when we were at the Canada House, someone came over to me to show me the picture that was getting a fair amount of views. That is when I really got emotional. The tears started to flow as looked at that picture, knowing that not only did I experience a moment of a lifetime but someone captured it. In addition to my Christian faith, getting married, and giving birth, I realized this was a significant event that I would treasure immensely for the rest of my entire life. </div>
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After the race I spent the day with my family then returned to the village for a mandatory security meeting. I then met up with my family again. We really enjoyed our time together, watching table tennis, going to the beach and Christ the Redeemer, spending a night at the track (where Derek Drouin won gold in high jump), having morning coffee on the veranda with mountains in view, and savouring meals together, some cooked in while others enjoyed out. The house was beautiful and spacious and a mere 5 minute walk from a playground, various shops, and the beautiful beach. The night before my family's flight, we said our goodbyes and I took an uber back to the village. I did some easy running and swimming, relaxed by the pool with a book, enjoyed some sweets, cheered on our Canadian athletes in the race walk, marathon and at the track, enjoyed a dinner with Natasha and her parents at Copacabana, and celebrated at the Closing Ceremony. It was an incredible 15 days.</div>
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I am so grateful that I had both a successful race and Olympic experience. It was everything I hoped for and imagined, and then some. The love and support I received before and after has been so heart-warming and I definitely felt the strength of peoples’ prayers for health and safety for myself and my family. Thank you to each and everyone of you, particularly my husband, Jonathan. My heart is full. It is well with my soul. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_zmdpye3q1lwhU4PSQxFn4RbQxT9BfJ4GHXSnv6A_n4XCIdrUwWxic1AjtuMlYuGL89Mj7knp3b0fau5YuN6qpa83ttsbEnac7BDVwqpjhYgcb8oL1nKvKrLXWawg9mRZKvNT7BWiMsNc/s1600/IMG_8506.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_zmdpye3q1lwhU4PSQxFn4RbQxT9BfJ4GHXSnv6A_n4XCIdrUwWxic1AjtuMlYuGL89Mj7knp3b0fau5YuN6qpa83ttsbEnac7BDVwqpjhYgcb8oL1nKvKrLXWawg9mRZKvNT7BWiMsNc/s320/IMG_8506.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">August 8. #TeamDuChene before I departed. They would fly a few days later.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh366elhq7DKtcZbvgej2NJx-SCc83p78pdBiJxkNGpnW7AS4xc2h_986f1KNmfvHadIyiGgKT-PoHwkcEQmZ4pHgybQahNF57F7cGAWavy-ItTmqzL31iLIiJXXryzChZmRLtKGg5Yd28v/s1600/IMG_8687.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh366elhq7DKtcZbvgej2NJx-SCc83p78pdBiJxkNGpnW7AS4xc2h_986f1KNmfvHadIyiGgKT-PoHwkcEQmZ4pHgybQahNF57F7cGAWavy-ItTmqzL31iLIiJXXryzChZmRLtKGg5Yd28v/s320/IMG_8687.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We made it! Twenty years since Canada had a woman compete in the Olympic marathon. Here we are, Lanni and I, about to settle in at our hotel, the night before race day. Race start was about 1 hour from the Olympic Village.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXLGz3-fqBviLh_1bOBytDLytM316fq-pcN3e1zs3eBSCN_Q5ZhuDgqhSzx9RusddnWG3GCo7hhDfxqv3vC8MtfGXF08WfT9AkCze8c6hkKAULcCWrLVaCquA533_kE8QQvk5yrvstnxS/s1600/IMG_9010.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkXLGz3-fqBviLh_1bOBytDLytM316fq-pcN3e1zs3eBSCN_Q5ZhuDgqhSzx9RusddnWG3GCo7hhDfxqv3vC8MtfGXF08WfT9AkCze8c6hkKAULcCWrLVaCquA533_kE8QQvk5yrvstnxS/s320/IMG_9010.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And we're off. 157 started and 133 finished. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_yA16omYVEgrkUtKHuJ3nuxrjpwWrY_rTrS6FEPZB20EOPqQhXvaj4dhqEMRO0H9CbjjAEVu3d8PH7x3LDvKnP9WYjp0K0iQdy8N9Hkj27vnGO6_73WMCaSJRDx9rNVzDrXM-qeG_Ncbw/s1600/IMG_8916.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_yA16omYVEgrkUtKHuJ3nuxrjpwWrY_rTrS6FEPZB20EOPqQhXvaj4dhqEMRO0H9CbjjAEVu3d8PH7x3LDvKnP9WYjp0K0iQdy8N9Hkj27vnGO6_73WMCaSJRDx9rNVzDrXM-qeG_Ncbw/s320/IMG_8916.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A little wave to thank the folks cheering for the maple leaf.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">The marathon route consisted of about 4 km to a 3 x 10 km loop followed by 8 km to the finish. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ9KoyqsXYs-ZIutOqqiD37irW37Wp9ZZ-0xjhyphenhyphenacVQitiMKIQrVQr6TcWs9DwZzz4ZkwTxvrd44w94ObVRtSYIDWtm2Lf3VUI9jJhSeXMcREpBSklI-GxZI-9PmaF2MECPcLziXXU2ZCd/s1600/P1120532.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ9KoyqsXYs-ZIutOqqiD37irW37Wp9ZZ-0xjhyphenhyphenacVQitiMKIQrVQr6TcWs9DwZzz4ZkwTxvrd44w94ObVRtSYIDWtm2Lf3VUI9jJhSeXMcREpBSklI-GxZI-9PmaF2MECPcLziXXU2ZCd/s320/P1120532.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The crowd went wild when I started celebrating on the straight away toward the finish. So I worked it! The roar was absolutely incredible. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Many from home sent me screen shots, saying how emotional they were when watching me finish. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thrilled. Joyous. Elated.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Love this picture. Rio Olympic rings and celebratory fist in the air.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Looking across and seeing my family and coach. I immediately ran toward them and we embraced with tears of happiness and cheers of joy.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Could not stop smiling. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4q5RqrThFZ5lo52ixJIEFVAg2mSwmht_PTY6jO4DFIW-w2x5wCgkZ3W_au8onlqALjN-94SO8acWPkQrIyv_H1s_80sipHUlS6z0TjeQQw760pujW07yVTHzfX_ykerpfsf03JCNqMgX/s1600/IMG_9070.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4q5RqrThFZ5lo52ixJIEFVAg2mSwmht_PTY6jO4DFIW-w2x5wCgkZ3W_au8onlqALjN-94SO8acWPkQrIyv_H1s_80sipHUlS6z0TjeQQw760pujW07yVTHzfX_ykerpfsf03JCNqMgX/s320/IMG_9070.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Officially an Olympian.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPF_NYYbOblg0dCX-CzoJs9QOKQT_HBJxxbSJzOXWBa9duF3U0HjhQUf0cCR-HFYKubIuQ9oH9eISNI6pxBHXsdVjLc1SbqeCD8RcE5TE-wq83-sPivdWCLbdFrrSY8zOiovwxPNVfInE9/s1600/IMG_8918.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPF_NYYbOblg0dCX-CzoJs9QOKQT_HBJxxbSJzOXWBa9duF3U0HjhQUf0cCR-HFYKubIuQ9oH9eISNI6pxBHXsdVjLc1SbqeCD8RcE5TE-wq83-sPivdWCLbdFrrSY8zOiovwxPNVfInE9/s320/IMG_8918.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lanni doubled (having also completed the 10,000 m) and I showed it can be done with age and as a parent.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjseXXTlBl6jfUmPLhckMSWutB-Et6wRz2rXIZGGZlpvYFho9fyUsGOn6fgSHYOh-Yx_Enpfm2qqd6uykRlzwcW-nEh3uXDpfNrNeq4tLmgeMq5K5RMwn_w6Zdkn-TXj4JOFM98dNr7CSoe/s1600/IMG_9201.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjseXXTlBl6jfUmPLhckMSWutB-Et6wRz2rXIZGGZlpvYFho9fyUsGOn6fgSHYOh-Yx_Enpfm2qqd6uykRlzwcW-nEh3uXDpfNrNeq4tLmgeMq5K5RMwn_w6Zdkn-TXj4JOFM98dNr7CSoe/s320/IMG_9201.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Canadian Marathoners (L to R) at the Closing Ceremony: Eric Gillis (3 x Olympian), Lanni Marchant, Reid Coolsaet (2 x Olympian), and Krista DuChene.</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-55366726765453513192016-08-11T18:42:00.000-07:002016-08-11T18:42:32.380-07:00This Is It!<div class="separator" style="clear: both; text-align: center;">
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<br />
Well, this is it.<br />
The last time I wrote a post, I had 6 weeks to go. Now, I have one. One week until I race in the Women's Marathon at the Rio Olympic Games at 9:30 am (8:30 EST on <a href="http://olympics.cbc.ca/">cbc</a>) on August 14, 2016.<br />
In mid-July I was gearing up to train for three of my highest mileage weeks ever while taking full advantage of the hot and humid Ontario summer we were experiencing. It was at this time that this whole Olympic thing started to feel real. This was it. I filled and consumed countless bottles of Eload, was in my pyjamas before most people would even start dinner, agonized in the sauna, and doubled up on my treatments to ensure I was doing everything possible to be at my best.<br />
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[A huge shout out goes to <a href="http://aluminate.ca/">Aluminate</a> as we were getting some work done on the house (siding, windows, etc) during this time. When I returned from a run, we compared our work in the heat, and determined which corner of the house would be best for my nap while they continued. I enjoyed their calm classical music, appreciated their cleanliness, and most importantly loved the final product.]<br />
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Coach Rick and I were hoping I could mimic my training from 2013 when I had my best year. And I think we were fairly successful in doing that. I may not quite be as fast as we focused more on acclimating for the heat and humidity while appropriately adjusting paces. My tempos are key fitness indicators and even though they have been slightly slower, the overall pace for the entire run has been faster. More of them were outside within a 25-35 km run than inside on the treadmill within 25-30 km. My average weekly mileage for my three peak weeks was 172 km compared to 165 km, and most of my runs occurred between 10:30am-12:30pm, which allowed me to start with more humidity and end with more heat. I feel like I am stronger and more equipped to handle a race in tough conditions, which is more about placement than time. My weight is 118 lb and RHR at 36, which also gives me confidence that I am ready.<br />
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On Monday, August 8 I will fly with several athletes from <a href="http://athletics.ca/#sthash.y2a9hFDr.dpbs">Athletics Canada</a> since August 9 is the first day we can enter the athletes' village. August 12 is the first day of competition. I am really looking forward to having the race of my life, and taking in the entire Olympic experience. Wow, what a journey! Again, I thank each and everyone of you for everything you have done to make this possible. Let's do this. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9eI0gTryi1MHxVb-D9iWAMKtYJBvr2NWKWEuSDr39ZQ8-TiIEV1ZGQms3MZwugFce0OHxAX8FsCQK_Jj-84I7WXQ3F6ooVoirW0kgi27UTwTlAZ36CHN0pk7ZE_YIfCFtxl43bjobMku/s1600/IMG_8455.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9eI0gTryi1MHxVb-D9iWAMKtYJBvr2NWKWEuSDr39ZQ8-TiIEV1ZGQms3MZwugFce0OHxAX8FsCQK_Jj-84I7WXQ3F6ooVoirW0kgi27UTwTlAZ36CHN0pk7ZE_YIfCFtxl43bjobMku/s320/IMG_8455.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Second last tempo within a long run. Thanks, Rachel and Mitch!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoVoPOotAtL0IwkV9tFCyPbUs6IlMdrbAraSTfhsZeiyHcnvAFjCGlUIMpoeRA8Ya3ivt1eM8lxrOBu3gr4uY2G4MXMXddnRp72AW2zbgN4694i1QjF5IZu_JmPn0TYDp0wvYdxorrkyEU/s1600/IMG_8464.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoVoPOotAtL0IwkV9tFCyPbUs6IlMdrbAraSTfhsZeiyHcnvAFjCGlUIMpoeRA8Ya3ivt1eM8lxrOBu3gr4uY2G4MXMXddnRp72AW2zbgN4694i1QjF5IZu_JmPn0TYDp0wvYdxorrkyEU/s320/IMG_8464.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rio! Rio! Rio!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTR9_7laGBx1PMEgjZODUY19TyiFKLOsWj1bj7fnqGS0dIIQDJy2nkbywp65kzPVnXNTYJfgz7VNzvPj3VPvvcGJBFEqCPJGKvV_8kSJZMMtTTSgI4Fg0WM1WCmi_fsR5hA3cQnSXDngGh/s1600/IMG_8479.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTR9_7laGBx1PMEgjZODUY19TyiFKLOsWj1bj7fnqGS0dIIQDJy2nkbywp65kzPVnXNTYJfgz7VNzvPj3VPvvcGJBFEqCPJGKvV_8kSJZMMtTTSgI4Fg0WM1WCmi_fsR5hA3cQnSXDngGh/s320/IMG_8479.JPG" width="218" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Oldest, and proud of it!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_q4ChZGKgf8VylME45R3cJf13v3xWQvwZsI3jCV974uYONiqMLkoYesbOoIxXTiFNG_zaWgorUBvwhnXvWmvxYFvQEoNzPrciZuvJODDBwlfUcjos9NMbIliNbUdhEMB8aHxARYmvDR6T/s1600/IMG_8486.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_q4ChZGKgf8VylME45R3cJf13v3xWQvwZsI3jCV974uYONiqMLkoYesbOoIxXTiFNG_zaWgorUBvwhnXvWmvxYFvQEoNzPrciZuvJODDBwlfUcjos9NMbIliNbUdhEMB8aHxARYmvDR6T/s320/IMG_8486.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Proud to be CANADIAN!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi22wdSWU8YYCFX3szGo9YxxLiZroybsCN7D8y9FL7lb2HBGDA8TKOKOgjSi5vIj1Bf9fRp7o-a_3Yzqncx0wS12YyzJ5dSmIrMXcMnTWxovzim1c0b7krq8Y2ZNvP1kIjWH9RHg2_RelKN/s1600/IMG_8490.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi22wdSWU8YYCFX3szGo9YxxLiZroybsCN7D8y9FL7lb2HBGDA8TKOKOgjSi5vIj1Bf9fRp7o-a_3Yzqncx0wS12YyzJ5dSmIrMXcMnTWxovzim1c0b7krq8Y2ZNvP1kIjWH9RHg2_RelKN/s320/IMG_8490.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Enjoying my last run with the gang. </td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji37Bm8fB_6sMmFWceeJ_u1tnazQP-Ov5PMMqJ3hHZEb0AEgVBaRgoFoo9OaM9T-Wxc1-Cv4AGpz_vFmzYHGQq_HLFrck5eF8q0VBtA79uR91z1ocRvrA5GdMq6PXIMgQMfkSPr5zJMFCW/s1600/IMG_8493.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji37Bm8fB_6sMmFWceeJ_u1tnazQP-Ov5PMMqJ3hHZEb0AEgVBaRgoFoo9OaM9T-Wxc1-Cv4AGpz_vFmzYHGQq_HLFrck5eF8q0VBtA79uR91z1ocRvrA5GdMq6PXIMgQMfkSPr5zJMFCW/s320/IMG_8493.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team Krista shirts. Thanks again, J&K.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5Fr3jwVOwnEoU5V9F7SPvt9hVUEI08Aorjcn6y8DqNRQsUDbRx3oNXDqIlQb5JTrUymnkIZcMnbOFht8qaaWtVTphVYrxETtyskFmXouLBpFP4BLfi27DfmXVT__kHwAm50NZHsI8tSU/s1600/IMG_8459.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM5Fr3jwVOwnEoU5V9F7SPvt9hVUEI08Aorjcn6y8DqNRQsUDbRx3oNXDqIlQb5JTrUymnkIZcMnbOFht8qaaWtVTphVYrxETtyskFmXouLBpFP4BLfi27DfmXVT__kHwAm50NZHsI8tSU/s320/IMG_8459.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Rick, the two boys and I headed to Guelph to get my Canada gear and receive treatment from physiotherapist, Brenda Scott-Thomas. Loved my time there as a Gryphon (ice hockey).</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-21324024964725196372016-08-02T14:44:00.000-07:002016-08-07T13:03:23.101-07:00Thank You!<div class="separator" style="clear: both; text-align: left;">
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For years I have thought about how to express my gratitude for the amazing support I've received in my running career. It is terribly difficult to do so in one email, tweet or post so I can only hope that each and everyone of you know how thankful I am. Truly thankful. </div>
<div class="separator" style="clear: both; text-align: left;">
Thank you for: your kindness and believing in me, giving me your time and energy, supporting me financially or otherwise, praying for or thinking of me during the lows, celebrating with me in the highs, allowing me to inspire you, sending notes of encouragement and love, allowing me to speak or be silent, caring for my children, speaking so kindly of my husband and his generosity, cheering for me at races, providing professional expertise, and being a true friend or caring family member. I am blessed, loved, proud, honoured. Thank you from the bottom of my heart.</div>
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It is well with my soul!</div>
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Thank you, </div>
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Krista </div>
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<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.saucony.com/">Saucony footwear and apparel.</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr4VR9DHgmpznQjoNaqIK3JW5vNWfPZcQu8QWAlxWcyfwWG-ff5UlPMsxnh8xL3nOPnUNb4zOj4IKt2UnEbBMqWsB9lzBL6VazOHww3P7dV6UriqU77421TxOJasuJdO-D6dXzMMtcVhjB/s1600/IMG_8288.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr4VR9DHgmpznQjoNaqIK3JW5vNWfPZcQu8QWAlxWcyfwWG-ff5UlPMsxnh8xL3nOPnUNb4zOj4IKt2UnEbBMqWsB9lzBL6VazOHww3P7dV6UriqU77421TxOJasuJdO-D6dXzMMtcVhjB/s320/IMG_8288.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://eload.net/">Eload Sport Nutrition.</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpvjV0TZHKkfUazsY0oKta8-kytIa_PEmC06aMxXEWrcu0zEHFYBPoVCuoJRaROtZx49Yl_sA0bHCQlS4it2jwA35nANKBZ-m346weSBGnwYzWJ2OCasfH43XKriYVgrASPzNTLiwwRoQ4/s1600/IMG_8375.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpvjV0TZHKkfUazsY0oKta8-kytIa_PEmC06aMxXEWrcu0zEHFYBPoVCuoJRaROtZx49Yl_sA0bHCQlS4it2jwA35nANKBZ-m346weSBGnwYzWJ2OCasfH43XKriYVgrASPzNTLiwwRoQ4/s320/IMG_8375.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.essentialphysio.ca/">Essential Physiotherapy and Wellness</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQvZTQ8UB3FOzloT9M2RVw9D0Na310vKgPjnjWkbXc1Owh2VZI5fxFIqqf2aoq_guVg8LJy7OxbNswV75bJOtjga6x-Xq38IN6D-ma2VNFIwnUejxWB4eIBfhCd5B798WTP3A7aaeavjkg/s1600/IMG_8416.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQvZTQ8UB3FOzloT9M2RVw9D0Na310vKgPjnjWkbXc1Owh2VZI5fxFIqqf2aoq_guVg8LJy7OxbNswV75bJOtjga6x-Xq38IN6D-ma2VNFIwnUejxWB4eIBfhCd5B798WTP3A7aaeavjkg/s320/IMG_8416.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://tmctherapy.com/">Therapeutic Massage Counsel</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGLxi_6GxeCR-MKSFZ_YxGzTXdywwQSYA9Z4RBZyzrefnCWfOnf6HSPP32eMO8OiDwcxmFxPQovi0FVico8C1t8qYjs-8WunD2PeJs2E6eWctjzqWSmrEV-Bm0tj5sFRfT46Yr5o2ygolV/s1600/IMG_8369.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGLxi_6GxeCR-MKSFZ_YxGzTXdywwQSYA9Z4RBZyzrefnCWfOnf6HSPP32eMO8OiDwcxmFxPQovi0FVico8C1t8qYjs-8WunD2PeJs2E6eWctjzqWSmrEV-Bm0tj5sFRfT46Yr5o2ygolV/s320/IMG_8369.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.davidzulak.com/">David Zulak Registered Massage Therapist </a></td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG_rwAw_buvYaWVFjwi9CKHaoE4wmiPAhSVv3za509BjhFrXyoG7TUe3FhmZLZHrXD_UhDbBKlbGMIOrzU1Eey1XQSIVgunTlLUTGQJY32hzOrTCf0KdVlHZNJdNxbk2j-4rOEsUnKJ3Jc/s1600/IMG_6738.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG_rwAw_buvYaWVFjwi9CKHaoE4wmiPAhSVv3za509BjhFrXyoG7TUe3FhmZLZHrXD_UhDbBKlbGMIOrzU1Eey1XQSIVgunTlLUTGQJY32hzOrTCf0KdVlHZNJdNxbk2j-4rOEsUnKJ3Jc/s320/IMG_6738.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;"><a href="http://www.smithoptics.com/ca/">Smith Optics</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimZeI7FGNcIGrw6nL0CPXARZDS19qV1R_XMHPxyatyCZzUIqiq_Ca8kZSq8xCFQQYYbwwHxXt_M8iolAYOfZXXJqEZkxpaoqICMlZvO1Avk7Pl9gKFEfUz1irjD0LAgkjnvTp1_pehJJrK/s1600/IMG_8372.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimZeI7FGNcIGrw6nL0CPXARZDS19qV1R_XMHPxyatyCZzUIqiq_Ca8kZSq8xCFQQYYbwwHxXt_M8iolAYOfZXXJqEZkxpaoqICMlZvO1Avk7Pl9gKFEfUz1irjD0LAgkjnvTp1_pehJJrK/s320/IMG_8372.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.stokedoats.com/">Stoked Oats</a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzopWOsr33YQtI06uHdkhJsYXMiGcPx4U07NnFHyJBEQQzUIh6fzW8tTQUtkBbZ25vRXs2wyWyVWSpHqXmZKN3yDdl9UqJEm5Mkz7xMy_1rc0jMHn-EfkENafuGKUKP5FGrHE1ZmsMsyQw/s1600/IMG_8386.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzopWOsr33YQtI06uHdkhJsYXMiGcPx4U07NnFHyJBEQQzUIh6fzW8tTQUtkBbZ25vRXs2wyWyVWSpHqXmZKN3yDdl9UqJEm5Mkz7xMy_1rc0jMHn-EfkENafuGKUKP5FGrHE1ZmsMsyQw/s320/IMG_8386.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dale Draaistra (2nd from left), one of two people to first say, "I think you should try to make the Olympic Team some day".</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia48brKQUOFDiV26pZfItKdGZUkxN3CqFQ8eYf8J6GKKAVnog0NbTRh3WqtSRn6dmChb7YKph7aG-FXQOLHcLcHnvxsdniR7LXAa0shvj2eYY7KgDOLgKtX-W5v6fq_0MCeDeEVp7D_6dT/s1600/IMG_8390.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia48brKQUOFDiV26pZfItKdGZUkxN3CqFQ8eYf8J6GKKAVnog0NbTRh3WqtSRn6dmChb7YKph7aG-FXQOLHcLcHnvxsdniR7LXAa0shvj2eYY7KgDOLgKtX-W5v6fq_0MCeDeEVp7D_6dT/s320/IMG_8390.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.runnersdenparis.com/">Paris Runner's Den</a></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtc9YiiDJC_7u45CulDzpoLYqgdxMYGL_0csjSXbytUw9tb8KNSXPEWNg6acW2VWANFysDzV1e9Y0l9woX8gLl3MdT1UtvCfkmLXe1OPnkV5R83xWgPo0fvct3osC0wS8YtQacIlXmKC2/s1600/IMG_7970.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtc9YiiDJC_7u45CulDzpoLYqgdxMYGL_0csjSXbytUw9tb8KNSXPEWNg6acW2VWANFysDzV1e9Y0l9woX8gLl3MdT1UtvCfkmLXe1OPnkV5R83xWgPo0fvct3osC0wS8YtQacIlXmKC2/s320/IMG_7970.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coach Rick Mannen.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheERtgtxpGo9dI-FaldmznEB_gLP5Idb2hJUZyjJpkhW8osZBMJE2UpP1Bk3B7hr_qtcY6Oe3bvtz7gLIvzRXad7OQEk6Tk-EGi5nvPKTP1QI3w8WaIPcCOTN7rGPKLIapVbP3DjpSwYrk/s1600/IMG_8401.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheERtgtxpGo9dI-FaldmznEB_gLP5Idb2hJUZyjJpkhW8osZBMJE2UpP1Bk3B7hr_qtcY6Oe3bvtz7gLIvzRXad7OQEk6Tk-EGi5nvPKTP1QI3w8WaIPcCOTN7rGPKLIapVbP3DjpSwYrk/s320/IMG_8401.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Josie Mannen, Coach Rick's Assistant</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw2lIGI24entv_FPLMinsEUXxSgQO3CmY4xN4gMSVwM2fehX7tAy91xUQNRmCHXGfzLpI8vTMZEhm54LbBVCjEL29XK7uMAsEka6_F6y4xvpE_BOxFxXxbf1W4MuRoeiglbuXfTN9Qs2UH/s1600/IMG_8404.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw2lIGI24entv_FPLMinsEUXxSgQO3CmY4xN4gMSVwM2fehX7tAy91xUQNRmCHXGfzLpI8vTMZEhm54LbBVCjEL29XK7uMAsEka6_F6y4xvpE_BOxFxXxbf1W4MuRoeiglbuXfTN9Qs2UH/s320/IMG_8404.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lana Furry - one of two people to first say, "I think you should try to make the Olympic Team some day".</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhteinQ5pS3SugHg0MxuDm-ReuWqcwXkD4MABgQ98RGNxC3610z649dApxHRJ7salR5rsDIYNQNJN3Aq74mZ9pwOzYwLMWfA7p-JO9mPARJRudlBCEeX43virk57FILBwgpuePcP0xFHf1S/s1600/IMG_8406.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhteinQ5pS3SugHg0MxuDm-ReuWqcwXkD4MABgQ98RGNxC3610z649dApxHRJ7salR5rsDIYNQNJN3Aq74mZ9pwOzYwLMWfA7p-JO9mPARJRudlBCEeX43virk57FILBwgpuePcP0xFHf1S/s320/IMG_8406.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.brantcommunitychurch.ca/">Brant Community Church</a></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik4ZIh9xsYgK0DTlqZlCysW7W1giyQAfS2yITNKVB68v8f6ROlXDT9t6shtEaxo7S9pH-I3i-q5J8RSTZ0Htbsas8WNtIjh6D6yHoutki-s6SVj3mTxGKBeFK6GZufELy3qEbmj9A-NaKS/s1600/IMG_8408.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik4ZIh9xsYgK0DTlqZlCysW7W1giyQAfS2yITNKVB68v8f6ROlXDT9t6shtEaxo7S9pH-I3i-q5J8RSTZ0Htbsas8WNtIjh6D6yHoutki-s6SVj3mTxGKBeFK6GZufELy3qEbmj9A-NaKS/s320/IMG_8408.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Family.</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xMAUJ56NljuRVkv13WbdrjM1D9doWdHGw5eF4EeUTHTiYDhyphenhyphenhlDfSHVr21AYYqkOjacoAHp3ZZgF-gwxE_FNFpmIDF0BGMlSS7-mmnk5mS2PSRMRCZPfYGgwaSyvYb0xhJB_UhP19Xx5/s1600/13682017_1582818372011695_1762717078_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xMAUJ56NljuRVkv13WbdrjM1D9doWdHGw5eF4EeUTHTiYDhyphenhyphenhlDfSHVr21AYYqkOjacoAHp3ZZgF-gwxE_FNFpmIDF0BGMlSS7-mmnk5mS2PSRMRCZPfYGgwaSyvYb0xhJB_UhP19Xx5/s320/13682017_1582818372011695_1762717078_o.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Family.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlA2dLWfCm5OHF2pGmsmgJXKnVeFnzcSgP7j4-8aPLeMVhgkc43DdFjkdgC7zvYES3maNjKG0k4rhdMNLTiP4ezhWMGeSSQPlQLSe0JtL9vAONxm1CKtTwNZ_YX33PQ1FYx3Vg1Nfha_Ya/s1600/IMG_8426.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlA2dLWfCm5OHF2pGmsmgJXKnVeFnzcSgP7j4-8aPLeMVhgkc43DdFjkdgC7zvYES3maNjKG0k4rhdMNLTiP4ezhWMGeSSQPlQLSe0JtL9vAONxm1CKtTwNZ_YX33PQ1FYx3Vg1Nfha_Ya/s320/IMG_8426.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.waynegretzkysportscentre.ca/FacilityTour/KidCareRoom.aspx">Maureen and Jeanetta - cared for all three children since birth. </a></td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75tTtPjA5s9MSqm7KkGLnqLBRA-ihNSwPWsrs1FESdSwxNFduogQNknueGxN7rJkcaYxlsuNk329cw6HqSjas9L4xIy2kRpRvJ6bv4WCecYV4jWUDdyLv02VsJtnr-lilZWoCDsfZu8WW/s1600/IMG_7684.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75tTtPjA5s9MSqm7KkGLnqLBRA-ihNSwPWsrs1FESdSwxNFduogQNknueGxN7rJkcaYxlsuNk329cw6HqSjas9L4xIy2kRpRvJ6bv4WCecYV4jWUDdyLv02VsJtnr-lilZWoCDsfZu8WW/s320/IMG_7684.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Clayton and James - running and friendship.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7XNnZBBKJNvjH3gdTZ3Q-yM97pN88u9TqA3umTwLkVq2n_BFEjKxlDO6h87mHzaFTLOvI4SaH3gf1g8sInEKoDKhS-iMxTyyP0_Jh8c_ZjxtjbyA5SlVTvlnheRbc_CGdhECIVu5Fl8dp/s1600/IMG_7907.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7XNnZBBKJNvjH3gdTZ3Q-yM97pN88u9TqA3umTwLkVq2n_BFEjKxlDO6h87mHzaFTLOvI4SaH3gf1g8sInEKoDKhS-iMxTyyP0_Jh8c_ZjxtjbyA5SlVTvlnheRbc_CGdhECIVu5Fl8dp/s320/IMG_7907.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://monkeybutterpb.com/">Monkey Butter</a></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTb-fAyUrO0N9g-qL8VyZKbP2PU8ZwDL8SS4dFm0t7b0-mFFu0W2YM0RAmeyEhvWqfln-V2Ja3e2Th7TPeVgVGyUoOaCT2h75mh5B1kGKH4iB6wNWnO71aWT3MEa9LH5CR23VLE0Id8aGd/s1600/IMG_2547.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTb-fAyUrO0N9g-qL8VyZKbP2PU8ZwDL8SS4dFm0t7b0-mFFu0W2YM0RAmeyEhvWqfln-V2Ja3e2Th7TPeVgVGyUoOaCT2h75mh5B1kGKH4iB6wNWnO71aWT3MEa9LH5CR23VLE0Id8aGd/s320/IMG_2547.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.liberte.ca/">Liberte. </a></td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkAoHj1uax7SSkrFYqrObS_KaX01W0BSjuMOY80aZP33IqemuADDvZJ4GvZJY-GSTM0wR05eMZ8zMOP8MGdKqMhTZL4_leLMwFlhjZl0ZCDy7uMWnG55874JenarjbVH5ketXMK9IuSyi/s1600/IMG_8238.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkAoHj1uax7SSkrFYqrObS_KaX01W0BSjuMOY80aZP33IqemuADDvZJ4GvZJY-GSTM0wR05eMZ8zMOP8MGdKqMhTZL4_leLMwFlhjZl0ZCDy7uMWnG55874JenarjbVH5ketXMK9IuSyi/s320/IMG_8238.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#TeamDuChene.</td></tr>
</tbody></table>
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU-QEGwCxY93AnrMk_GltduL1yxTgzeIiPCLZ-7LUujxwx2he19J2mu63yKjNzBHpczN-mroIsxuYyhAqCaj02QwahDLLoWeaZt8FftgWjiKhV5SKMAxkAXl-w2w1T4cO5cdSDqAKUclQL/s1600/IMG_8094.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU-QEGwCxY93AnrMk_GltduL1yxTgzeIiPCLZ-7LUujxwx2he19J2mu63yKjNzBHpczN-mroIsxuYyhAqCaj02QwahDLLoWeaZt8FftgWjiKhV5SKMAxkAXl-w2w1T4cO5cdSDqAKUclQL/s320/IMG_8094.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoYKMppXA4d4mcwEfFUO7Be6AcX2QSgnGp2xin-fgPdx8IGD0A0E4uzRgI6X-6DEs3kcAXV3BvGfHyFE1dyxbNMWHe33apQaVEY4IOPR-BenbCwzmb-g2FU5kZYHKguovxzEH2Mrr7WSD/s1600/IMG_8269.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJoYKMppXA4d4mcwEfFUO7Be6AcX2QSgnGp2xin-fgPdx8IGD0A0E4uzRgI6X-6DEs3kcAXV3BvGfHyFE1dyxbNMWHe33apQaVEY4IOPR-BenbCwzmb-g2FU5kZYHKguovxzEH2Mrr7WSD/s320/IMG_8269.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.brantford.ca/">City of Brantford.</a></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggK6H-kS_a07P4GwPPyznUUYSP4wKIWMtubhPjtUO4lzpbRuDOXq_PgFrFs4PmR4SRzPBPRZssWqeuTLexPQwR6wZPWcchvOht3_4gLjgX-rvdRGXuDtmwHSX_n2EdfBvLWIuY7AQ5mnHm/s1600/IMG_8308.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggK6H-kS_a07P4GwPPyznUUYSP4wKIWMtubhPjtUO4lzpbRuDOXq_PgFrFs4PmR4SRzPBPRZssWqeuTLexPQwR6wZPWcchvOht3_4gLjgX-rvdRGXuDtmwHSX_n2EdfBvLWIuY7AQ5mnHm/s320/IMG_8308.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.canadarunningseries.com/">Alan Brookes and the Canada Running Series. </a></td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpc3xFPfQkCwEKgitmH3tXZHiHAN-cn3oCFTKINxISJd4fr2Hr4NCAwlKxLQ19wkDiR0fxa6vJxzaxqyO-i1Kmpw7AMOtmV2BsrQ_W4RtCxtF7qZXi4Ld5rHxkr6BlbVhhzWOon88LkHUB/s1600/IMG_8420.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpc3xFPfQkCwEKgitmH3tXZHiHAN-cn3oCFTKINxISJd4fr2Hr4NCAwlKxLQ19wkDiR0fxa6vJxzaxqyO-i1Kmpw7AMOtmV2BsrQ_W4RtCxtF7qZXi4Ld5rHxkr6BlbVhhzWOon88LkHUB/s320/IMG_8420.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.brantford.ca/residents/leisurerecreation/parkstrails/parks/Pages/KiwanisField.aspx">Kiwanis Field.</a></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpCTleG2O387KIYTHRRRyuW7J3mVlayvsYvXp57k4w1XfBjVKLaBvFh1I06IT6P8sVjqddIqjMI2awqKQuCvFcHKpV702UB5vL1R9gXD4JQjA2HGvVITpwtXIylkbvnmKxJxFum1AlSqpx/s1600/IMG_8431.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpCTleG2O387KIYTHRRRyuW7J3mVlayvsYvXp57k4w1XfBjVKLaBvFh1I06IT6P8sVjqddIqjMI2awqKQuCvFcHKpV702UB5vL1R9gXD4JQjA2HGvVITpwtXIylkbvnmKxJxFum1AlSqpx/s320/IMG_8431.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.waynegretzkysportscentre.ca/">Wayne Gretzky Sports Centre.</a></td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFipnlX1hm3Lf8Mxr0vjsYviPUt1waAJ-QEF3LKms9zgkuJnA2DL3Qe0SAr-JgbWRjV6D40tzPs4dTcO_SZZPOqxA8oIzxDEySo6rtk1i7hyphenhyphenB8R04VP-oZdzu5sj_dxg8gZ4sEYvZURbf3/s1600/IMG_8400.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFipnlX1hm3Lf8Mxr0vjsYviPUt1waAJ-QEF3LKms9zgkuJnA2DL3Qe0SAr-JgbWRjV6D40tzPs4dTcO_SZZPOqxA8oIzxDEySo6rtk1i7hyphenhyphenB8R04VP-oZdzu5sj_dxg8gZ4sEYvZURbf3/s320/IMG_8400.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dale, Mitch, James and Clayton (and their supportive families).</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDi4EZ8Xi7fDAkIpa6wb2lwbU6NyI7x7a50ukV_CjkmvT4lxqnUbt7zXglt7UrCC8P2e4eNNn39i2oLwwQICK_kEseetrcxwe3Tk_vb-cJltrnL4IZWzs6KJP4-xcN2qOzTWsiahFPZVGY/s1600/IMG_4921.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDi4EZ8Xi7fDAkIpa6wb2lwbU6NyI7x7a50ukV_CjkmvT4lxqnUbt7zXglt7UrCC8P2e4eNNn39i2oLwwQICK_kEseetrcxwe3Tk_vb-cJltrnL4IZWzs6KJP4-xcN2qOzTWsiahFPZVGY/s320/IMG_4921.jpg" width="245" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://muhc.ca/mgh/dashboard">Montreal General Hospital</a> and <a href="http://www.bchsys.org/hospital/">Brantford General Hospital</a></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhmnBD58Y22IUGCj8Veuf8aiL8LnmWnSm_iWyZg57ir-jfysf8AGVh_YTi54v38ODZH5i_QtT3KsgBf2Vi3qJzhNAm8h1XL20Thc8qhXoPaPigPlXyz2GoLomTYw29ZOYpY2Wkf_okUy36/s1600/IMG_5281.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhmnBD58Y22IUGCj8Veuf8aiL8LnmWnSm_iWyZg57ir-jfysf8AGVh_YTi54v38ODZH5i_QtT3KsgBf2Vi3qJzhNAm8h1XL20Thc8qhXoPaPigPlXyz2GoLomTYw29ZOYpY2Wkf_okUy36/s320/IMG_5281.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://kenyankidsfoundation.ca/">Kenyan Kids Foundation.</a></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK_stBlyG4LsApBKxnX8GiuWMISmDj40V3ME6WA9ptvuzswF3FL33M9ZG1neynoBwTKWm_oR0gKA2dlel5QpSS2cv4iU_pQlOxDB6JFLkju_hkkPzY6KsvWvFyP5TvXP9OsSx_Pb0tN9dA/s1600/IMG_5022.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK_stBlyG4LsApBKxnX8GiuWMISmDj40V3ME6WA9ptvuzswF3FL33M9ZG1neynoBwTKWm_oR0gKA2dlel5QpSS2cv4iU_pQlOxDB6JFLkju_hkkPzY6KsvWvFyP5TvXP9OsSx_Pb0tN9dA/s320/IMG_5022.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My absolute #1, Jonathan.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiND0vFtO3CaUxb3VfE6n9o16fUVXB2wtbTAORaQnvEIqXEgUU_X02sEwhzatcsehGHBGIqwnI4CUMLtq4fjiJahaV6aa_XnosCLk99Rl0UFOWWqdZBGgcZtQNkKcI5dbTcXaHbSd3FCE7C/s1600/IMG_5379.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiND0vFtO3CaUxb3VfE6n9o16fUVXB2wtbTAORaQnvEIqXEgUU_X02sEwhzatcsehGHBGIqwnI4CUMLtq4fjiJahaV6aa_XnosCLk99Rl0UFOWWqdZBGgcZtQNkKcI5dbTcXaHbSd3FCE7C/s320/IMG_5379.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Micah DuChene - leadership and responsibility with or without anyone around. </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK6k3SPudIEZbgoeejxTBDnYhvKGM7cSaTTBI-I9Qwbt3rbWmIwk6-0q3UG7zp4pRGDS4bzhqZOq6XO4xfF_ZjG4GVRrXlOMaYSE0OuxmENBnALOE0nzFNZEWm0hLA1tlqN7zBB6kwF7Jw/s1600/IMG_8395.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK6k3SPudIEZbgoeejxTBDnYhvKGM7cSaTTBI-I9Qwbt3rbWmIwk6-0q3UG7zp4pRGDS4bzhqZOq6XO4xfF_ZjG4GVRrXlOMaYSE0OuxmENBnALOE0nzFNZEWm0hLA1tlqN7zBB6kwF7Jw/s320/IMG_8395.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seth DuChene - caring, supporting and willing to make coffee! </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8zREnE2mKPUzkKpGEg5p5ZjsrbTnNFU3eNiu1Jui9uMi0MbLduksUVqzY7sN0GLAyAVayE10fyVSW854n4t3z6h1laiWYNazYQmZ3-sb8QrLvR0qKNAgifnDFQ05kreNKeZn8kbwcOGQY/s1600/IMG_8362.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8zREnE2mKPUzkKpGEg5p5ZjsrbTnNFU3eNiu1Jui9uMi0MbLduksUVqzY7sN0GLAyAVayE10fyVSW854n4t3z6h1laiWYNazYQmZ3-sb8QrLvR0qKNAgifnDFQ05kreNKeZn8kbwcOGQY/s320/IMG_8362.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leah DuChene - obedient and helpful even when it's tiring. </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikekyBi3oEbGzwfzEq3sPJvHSjV7JeaZ80do9YNfzt4uftY2iRFVZnARE8l86S3vMbkbjyj5t7fted_u3swBxnw0hltv4QA1DLvQnWvyGQEfd9oabZWSEdyhMrtzDwQoLlps9nTW7G9WHB/s1600/IMG_8435.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikekyBi3oEbGzwfzEq3sPJvHSjV7JeaZ80do9YNfzt4uftY2iRFVZnARE8l86S3vMbkbjyj5t7fted_u3swBxnw0hltv4QA1DLvQnWvyGQEfd9oabZWSEdyhMrtzDwQoLlps9nTW7G9WHB/s320/IMG_8435.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://maplegrovecrc.com/">Maple Grove </a></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2ZVa_vXCj3CWPfzt8z4v5b1gTAUwtHhcITAe5bAcyujnaDJmb770XjGaAtF8KNU-0181V0cpGT5OfTz7dbuF8iB7F8RhVdsuqNNo-Bc6-21w40bjA-ly3qoPBmhPi4bbdk6PRuuwNJx0/s1600/IMG_0084.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ2ZVa_vXCj3CWPfzt8z4v5b1gTAUwtHhcITAe5bAcyujnaDJmb770XjGaAtF8KNU-0181V0cpGT5OfTz7dbuF8iB7F8RhVdsuqNNo-Bc6-21w40bjA-ly3qoPBmhPi4bbdk6PRuuwNJx0/s320/IMG_0084.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Celine Tuttle - childcare.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnaDdCdWTprgviltQUlhyFikIDJoEoPWTfrzmT6Fa3EA8Ulz3pQTVw6Ch-FT0PeATtq3PdiCQH1A5bwQQ1kJb0NF9751rAXDuvPbA-6dxztU3WyvYO1s1Wr0kMd-PBiu8I9xAClvUi57VM/s1600/IMG_8436.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnaDdCdWTprgviltQUlhyFikIDJoEoPWTfrzmT6Fa3EA8Ulz3pQTVw6Ch-FT0PeATtq3PdiCQH1A5bwQQ1kJb0NF9751rAXDuvPbA-6dxztU3WyvYO1s1Wr0kMd-PBiu8I9xAClvUi57VM/s320/IMG_8436.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.facebook.com/Spence-Fitness-710772368965026/">Sue Spence</a> - stretching, breathing, and friendship.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIqllr0eWPFQa4sbPwXZGV6hhUP82rZmmrQmTXBLrNP_xj4ZD9DaBYr1_AvBTsBeqhNsiFGgsw9EFIBSTgYw-a9dSRnZNMtaX3wEqvaDaabhQQQPcH8oOmp5uGStvJBeE-NG4qmA95lHq/s1600/Millards-Brantford-logo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNIqllr0eWPFQa4sbPwXZGV6hhUP82rZmmrQmTXBLrNP_xj4ZD9DaBYr1_AvBTsBeqhNsiFGgsw9EFIBSTgYw-a9dSRnZNMtaX3wEqvaDaabhQQQPcH8oOmp5uGStvJBeE-NG4qmA95lHq/s320/Millards-Brantford-logo.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.millards.com/">Millards</a></td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1XBukivKKMpR8woCIvVn1qZWosYPcIuTIG_4lOK9tQRYo72Bao2CmkxZS8neymtE1O-8UVuDd0wPNJLlvo2EJXc_Tn2B0_fyMDPgCp-o_kEuaAkFb1brC3-oIbUvmCpdnkF8miNjJXmRj/s1600/IMG_8293.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1XBukivKKMpR8woCIvVn1qZWosYPcIuTIG_4lOK9tQRYo72Bao2CmkxZS8neymtE1O-8UVuDd0wPNJLlvo2EJXc_Tn2B0_fyMDPgCp-o_kEuaAkFb1brC3-oIbUvmCpdnkF8miNjJXmRj/s320/IMG_8293.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heather Tuttle - childcare and always ready, willing and able to help #TeamDuChene.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdqlWcOFa0vuLjA66Etz7Bo-DWWgZWgY1KUCBdJY-sb7brNIgnVRf0-s2fzzmRocU7rUZlkzlNw0q1zoOB9-g095-0FjGiRMSNWlmaQcsNN3DjJTKtaO74Y0AMGoqKC26S5iLkVxJQMkRO/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdqlWcOFa0vuLjA66Etz7Bo-DWWgZWgY1KUCBdJY-sb7brNIgnVRf0-s2fzzmRocU7rUZlkzlNw0q1zoOB9-g095-0FjGiRMSNWlmaQcsNN3DjJTKtaO74Y0AMGoqKC26S5iLkVxJQMkRO/s320/FullSizeRender.jpg" width="254" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mr. Tony - good family friend and loving dog sitter. </td></tr>
</tbody></table>
<div style="text-align: center;">
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSdnsVUMivYvaMnNjmNrFIiecmWAC__TpWc9bVXMEgpp4IOB5KyEb7fa6l1gs_PgJBisG7QbqOUwzxo_m-BBplJCMzRBiIQfLbVrL6irMSLah5Ry8ILBnkpEiqg1d3SJYXfInOMpUp87vw/s1600/IMG_6560.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSdnsVUMivYvaMnNjmNrFIiecmWAC__TpWc9bVXMEgpp4IOB5KyEb7fa6l1gs_PgJBisG7QbqOUwzxo_m-BBplJCMzRBiIQfLbVrL6irMSLah5Ry8ILBnkpEiqg1d3SJYXfInOMpUp87vw/s320/IMG_6560.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ben Kaplan and <a href="http://www.irun.ca/">iRun Magazine</a></td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRK9ZczlKNZSU5G-TSR5z5YE5CHxzACzKWgM-DHE91XAfC7hhrXFNpInDJ4LCsQV5ASCYg-93tHgf1bcJ7E1rBallx0SlplAJNLksZAst2nFVRFLJ6yaj8UWy7sdA_cW7BdiVd6-iS3Lwt/s1600/IMG_4682.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRK9ZczlKNZSU5G-TSR5z5YE5CHxzACzKWgM-DHE91XAfC7hhrXFNpInDJ4LCsQV5ASCYg-93tHgf1bcJ7E1rBallx0SlplAJNLksZAst2nFVRFLJ6yaj8UWy7sdA_cW7BdiVd6-iS3Lwt/s320/IMG_4682.jpg" width="297" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 13px;">My one and only big sister, Janna.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiph3hvKndLrjE6GuHrvHF08LBoxvpuYqRoBhL49KRyAMHBeXV6dPUSHbyqdlcfaN9nN6yulIVKr5AuF3ElCAOkO40tmvHni1riY8G7yuul5sZ-X2grJ4bVk6KYhX-klElWx6ct-LxcDuBv/s1600/IMG_8437.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiph3hvKndLrjE6GuHrvHF08LBoxvpuYqRoBhL49KRyAMHBeXV6dPUSHbyqdlcfaN9nN6yulIVKr5AuF3ElCAOkO40tmvHni1riY8G7yuul5sZ-X2grJ4bVk6KYhX-klElWx6ct-LxcDuBv/s320/IMG_8437.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grammy and Grampa.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS0zgLkBA93kUsnriFmjuVzDSADW-GjHo-kgGiMgKiNlsO5WUTVYgVyQ1LIEWNYd2iLa4seoajOhRd17RBExBW7B5wG2EkFyYcvB5wTNhkSbA8lbWle-rE1yAp0a8IZTDNQCbfw7K5OFi9/s1600/IMG_8462.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS0zgLkBA93kUsnriFmjuVzDSADW-GjHo-kgGiMgKiNlsO5WUTVYgVyQ1LIEWNYd2iLa4seoajOhRd17RBExBW7B5wG2EkFyYcvB5wTNhkSbA8lbWle-rE1yAp0a8IZTDNQCbfw7K5OFi9/s320/IMG_8462.PNG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.100huntley.com/">100 Huntley St</a>. - opportunity to share my story.</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGk20YdMfpUxvhZSpwVQ8HIdWqXgi9mganuHQb6qLbQ3EpXeaEKNBU-XRPT73YLHcCxbs2KtCfWpPFIYjSUFCB1zyuKrbU2hXlzV6XxQyXntWTFwgvnd7FDrZjyhtCL_simBWkq91j4nI8/s1600/IMG_8470.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGk20YdMfpUxvhZSpwVQ8HIdWqXgi9mganuHQb6qLbQ3EpXeaEKNBU-XRPT73YLHcCxbs2KtCfWpPFIYjSUFCB1zyuKrbU2hXlzV6XxQyXntWTFwgvnd7FDrZjyhtCL_simBWkq91j4nI8/s320/IMG_8470.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Special and generous friends who know me well. </td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj06dFY6bcAYFcsnsyvKyoKtxCimz_HvoYwLSzY488zzKGvnTFoFbXUGQQPvCljbQmA8mvOK_cmdA7bMNjw92mQ6Hr7BgAtSm5DqPKvcX0DwBgEHlk7QaovNXUHELesMfK9bJalTkOG9vpy/s1600/IMG_8476.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj06dFY6bcAYFcsnsyvKyoKtxCimz_HvoYwLSzY488zzKGvnTFoFbXUGQQPvCljbQmA8mvOK_cmdA7bMNjw92mQ6Hr7BgAtSm5DqPKvcX0DwBgEHlk7QaovNXUHELesMfK9bJalTkOG9vpy/s320/IMG_8476.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Essential Physio.</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">Surprises from friends and family. Thanks, Jennifer and Kenneth!</td></tr>
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Some answers and links to common questions:<br />
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1. What is Rule 40 (<a href="https://cdnolympic.files.wordpress.com/2016/03/coc-athlete-advertising-guidelines-for-rio-2016.pdf">click here</a>) ? </div>
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2. Women's Marathon is August 14 at 8:30 am (EST). </div>
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3. <a href="http://athletics.ca/rio-olympic-games/#sthash.U576QIoc.WT6g4TOk.dpbs">Athletics Canada</a>. </div>
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4. <a href="http://www.cbc.ca/sports/olympics">CBC Sports.</a></div>
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5. Athletics Canada will not be at the August 5 Opening Ceremony. Look for at the Closing Ceremony, August 21!</div>
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6. <a href="https://www.facebook.com/events/1015291258525901/">Olympic Marathon Breakfast to eat, watch and cheer</a> in Brantford.</div>
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7. <a href="http://www.brantcommunitychurch.ca/">Brant Community Church</a> also hosting an event:</div>
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"Note change of Sunday service on August 14th.... The Yugo team is hosting a light breakfast as we cheer on Krista DuChene at the olympics.<br />
The Live Stream will be set up in the <span class="highlightNode" style="background-color: rgba(88, 144, 255, 0.14902); border-bottom-color: rgba(88, 144, 255, 0.298039); border-bottom-style: solid; border-bottom-width: 1px; padding: 0px 1px;">Community</span> Room starting at 8:30 am. The service will follow the event.Free will offering will be taken for Yugo Missions."</div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-74424319098347550342016-07-05T15:26:00.000-07:002016-07-05T15:26:45.562-07:00Weeks Away from the 2016 Rio Olympics Krista DuChene Is Ready<div class="separator" style="clear: both; text-align: left;">
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Since January, I have more or less built for three weeks then had a taper week that included a race. It is a pattern that has worked quite well, which I have quite enjoyed. So upon recovery from the Calgary Half Marathon I ramped up the kilometres again for a few weeks before decreasing to compete in my final scheduled race before the Olympic Marathon. Prior to my taper week, I hit 170+ km, which was a good taste for what is to come in July. There was one particular day that I had 1 k repeats to do. Boy, did the previous day's 31 km run take the speed out of my legs. I only had 7 repeats to do but they were slow! I could have done them over and over but not any faster. I never get concerned about workouts that don't nail the target. Rather, I look at the big picture to know why and then move forward. As expected the next week I hit my 400's with speed. Definitely the lower mileage helped as did the numerous hours spent off my feet while unfortunately, my three children suffered through a nasty and lengthy gastrointestinal virus. Other than the extra laundry and cleaning, and seemingly endless rinsing of buckets, it was a fairly physically relaxing week. After all, sick children don't need meals, don't go anywhere nor have the energy to fight with each other. Once my husband returned, I escaped to the basement bed where I successfully caught up on my sleep and headed straight to Toronto after my midday massage on Friday. There was no way I was going back to that house!</div>
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The weekend was going to be a big one and I had been looking forward to it for weeks. Marathon training with children doesn't give much opportunity for a social life. I wouldn't change it for the world. I don't think many training for the Olympics have much of a social life. After arriving in Toronto on Friday I had a lovely dinner with Dayna and Catherine then another very restful sleep. There was some partying going on across the street but it was just background noise for me. Not having to get up for anything in the night was refreshing. Saturday's inaugural Toronto Waterfront 10 km was incredible. It was the start to what ended up being a wonderful day. I had a good warm up, tossed the watch, and decided to keep the leader within reach while embracing the pain. Dayna was ahead for much of the race and just before the 8 km mark I decided I needed to make my move on the hill. Fortunately it worked; I was able to close the gap, surge ahead, and hold on for the win in 33:50. My normal style is to run my capable pace, consistently from beginning to end, so the change was welcomed. Immediately upon finishing was a flurry of activity. From several media interviews and photos with Peter Fonseca and John Tory to Canadian Olympic Committee autograph signing and a Rio send off celebration with Reid and Eric, it was a very busy and fun morning. Alan and his Canada Running Series crew did an amazing job. It's times like these where I make myself pause, take a deep breath, and savour every moment of what is happening around me. Once the activities ended, I jogged a 2 km cool down then walked to the Ex to catch the Go train west. Back in Brantford I attended the grand opening of the new Kiwanis track & field facility at Pauline Johnson Highschool where I was honoured with another signed Canadian flag as a Rio send-off. Thank you, City of Brantford! Back at home with the air conditioning busted amidst a 30+C day, Jonathan, the kids and I had a quick swim and dinner before I headed out with Rick to the Guelph Inferno track meet. I enjoyed a half sweet mocha from Second Cup and cheered for those competing in their various events that evening. I could have been a rabbit for the 10,000 m but kindly declined; it was nice being a spectator. Eric, male winner of the morning's 10 k, pulled off a second victory by capturing the Canadian 10,000 m title on his home Speed River track. Quite the double-double and once again, with his fine form, made it look easy! He's completed five marathons within the 2:11-2:12 range and is expected to be named to his third Olympic team in just over a week. It was an honour to share my Rio send-off with him and his teammate and good friend Reid, another accomplished marathoner. Unfortunately the night did not end well for everyone. The final weeks leading up to and including the Olympic trials can be disappointing for many. And my heart aches. I know each and every day is a gift and simply bumping my toe can end this Olympic dream so I aim to appreciate and be grateful for every day leading up to August 14. After getting to bed later than ever that night, I enjoyed another restful evening and was able to sleep in until nearly 8:00! Once home from church, I put on my layered running gear, filled my Eload bottles and headed out to run 33 km with temperatures soaring at 32 C. I had my fluids on ice in the van, stopping to hydrate after each of my six 5.5 km loops. The beginning of the last loop was definitely the most difficult but I managed to finish with a solid final 2 km. Since then I logged a steady week in transition from my taper week to my upcoming three highest training weeks. Rest, hydration, diet, sleep, heat acclimation, and preventative maintenance are of highest priority now. In fact, I am treating one of these upcoming weeks as a stay at home training camp as Jonathan and the kids will be away. I will make the most of it, much like my training week with Mary Davies in March prior to the Rotterdam Marathon where I ran my 2:29 standard. </div>
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Only 6 weeks to go! Onward.</div>
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<tr><td class="tr-caption" style="text-align: center;">Joy. Huge smiles when breaking the tape at the Toronto Waterfront 10 km. Canada Running Series (CRS) photo.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Rio send-off with Alan Brooks, local dignitaries and Brazilian dancers! CRS photo.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Canadian flags given to Reid, Eric and I. What an honour.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thanks for the cookies, Sue! So glad you have been on this road to Rio with me.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Stoked Oats and Liberte yogurt parfait (also includes berries, hemp, chia, flax, whey protein) as a snack after a 40 km treadmill run.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Loving my egg and kale wraps these days.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Hitting the track at Lions Park in Brantford.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">After my session, Leah had her turn on the reformer for some core work.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Love these guys. Happy Father's Day, Jonathan. Best ever.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Thanks, City of Brantford, for the Rio send off Canadian flag at the Kiwanis track grand opening. It was the third flag that week, counting the CRS that day and the one I received from my coworkers at PrimaCare Family Health Team! Thanks, everyone!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOlwcevn8tu51wK5kzc1VQYzgCOl1aCie5AJ5LFEQikLJRewLcNCI-OXxW2zcvUlNiSFXsx9FDHJPvw6dTV_egQsm1vUlYFzM3jTPj7wnPSYNcGrzi-9vqyVwbTYWTiicJvUX0TP_5tS87/s1600/IMG_8284.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOlwcevn8tu51wK5kzc1VQYzgCOl1aCie5AJ5LFEQikLJRewLcNCI-OXxW2zcvUlNiSFXsx9FDHJPvw6dTV_egQsm1vUlYFzM3jTPj7wnPSYNcGrzi-9vqyVwbTYWTiicJvUX0TP_5tS87/s320/IMG_8284.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Scorcher of a run on Sunday afternoon.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqYx69FVc8tt3Mc4cN1SMSZIcl6f4AblDrHFj7YT7YzmVOldEXt2MsLMJNyos0N41aLgA36O0FhnokE3_VMnrDSgKx0VRFQ3lpUhE3g0Hxdbm4tjD9uC1-T9JlPqwghYTEZHCHQTeP23NW/s1600/IMG_8286.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqYx69FVc8tt3Mc4cN1SMSZIcl6f4AblDrHFj7YT7YzmVOldEXt2MsLMJNyos0N41aLgA36O0FhnokE3_VMnrDSgKx0VRFQ3lpUhE3g0Hxdbm4tjD9uC1-T9JlPqwghYTEZHCHQTeP23NW/s320/IMG_8286.PNG" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Decent forecast when wanting to acclimate for Rio.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhFeVoOPL7vYRdOpKih0qmSryCxyl1-gNIPEeMLb3dNsccJdUCNuKnJNdPSc9BtH2zy05RKUWbSNg2KQmmQKrNTrMjIN5ZJE7yNKVwYa_XsYW5IDs9J67dC0FADxdllkjrevreO8iSYlNI/s1600/IMG_8288.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhFeVoOPL7vYRdOpKih0qmSryCxyl1-gNIPEeMLb3dNsccJdUCNuKnJNdPSc9BtH2zy05RKUWbSNg2KQmmQKrNTrMjIN5ZJE7yNKVwYa_XsYW5IDs9J67dC0FADxdllkjrevreO8iSYlNI/s320/IMG_8288.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hydrate. Hydrate. Hydrate.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQXIL-xM0O0Cy4f_JqAezfXkHWVGBzggzX58T8YLakyUNaK7GwUduVbAeCEaY7WNhuw7MK9J0wMK4wRI_v9FhjAw3sWBTM8TM_c4wAw8wCvSH982ALsn40e560jS-xaBhl9cjeyuD12vA/s1600/IMG_8247.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQXIL-xM0O0Cy4f_JqAezfXkHWVGBzggzX58T8YLakyUNaK7GwUduVbAeCEaY7WNhuw7MK9J0wMK4wRI_v9FhjAw3sWBTM8TM_c4wAw8wCvSH982ALsn40e560jS-xaBhl9cjeyuD12vA/s320/IMG_8247.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Carnage. More vomiting than I ever care to see at once.</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-26173823690156812212016-06-05T12:45:00.001-07:002016-06-05T12:51:32.953-07:00Getting closer ... <br />
I'm getting closer, much closer to that 2016 Olympic Marathon; 10 weeks (from June 5) to be exact.<br />
So what does it take to make it to the Olympics? This seems to be something that I find myself explaining to a lot of people. It's not as <i>easy</i> as one might think but comes down to four steps:<br />
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1. Achieving the Canadian qualifying standard of 2:29:50 within the January 1, 2015 to May 29, 2016 qualifying period.<span style="background-color: white; font-family: "arial" , sans-serif; font-size: 14px;"> </span>Note: international standard is 2:45.<br />
<blockquote class="tr_bq">
Completed a 2:29:38 on April 12, 2015 at the Rotterdam Marathon. </blockquote>
2. Proving fitness, or competitive readiness, by running a 1:13:00 half marathon because I achieved my qualifying standard prior to March 1, 2016.<br />
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<span style="font-family: "calibri"; font-size: 10.000000pt;"> C</span>ompleted a 1:12:30 on April 24, 2016 at the Montreal Half Marathon.</blockquote>
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3. Staying in top three ranking of fastest qualifying within the qualifying period.<br />
<blockquote class="tr_bq">
Completed May 29, 2016. Other than Lanni Marchant, no other Canadian woman achieved the Canadian qualifying standard. Athletics Canada official team announcement to be made July 11, 2016. </blockquote>
4. Getting to the start line fit and healthy.<br />
<blockquote class="tr_bq">
If competitive readiness is questionable due to lack of fitness, injury, or illness, athletes may be removed from the team at any time. Final decision date to be July 28, 2016.</blockquote>
For more information about Rio 2016 Olympic Games Selection Criteria: <a href="http://athletics.ca/wp-content/uploads/2016/02/2016-Olympic-Final-Selection-Critieria-JAN7Version_JM.pdf">here. </a><br />
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So, I think it is safe so say that I will be named to the team! Whoohooo! It is so very exciting. I look forward to calling myself an Olympian <u>once</u> I cross that finish line after 42.2 km on August 14.<br />
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So after achieving my proof of fitness at the Montreal Half Marathon, I had a relaxed week of my usual cross training, strength, and preventative maintenance routine, running only mileage and no workouts. I then started to increase the weekly mileage and resume tempo and interval workouts on the track, trails, roads and treadmill. Additionally, I started to implement a bit of heat acclimation training, mainly with the sauna, extra layers of clothing, and timing of runs. I realize it's early but we are taking a slow and sensible approach, which seems appropriate particularly considering my 2013 World Championships experience:<a href="http://kristaduchenerunning.blogspot.ca/2013/08/not-in-plan.html"> here.</a> I certainly do not want to repeat that again!<br />
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This past weekend was the Canadian Half Marathon Championships in Calgary, a race I was favoured to win (<a href="http://calgaryherald.com/sports/krista-duchene-set-for-calgary-tune-up-to-rio-olympics">here</a>), particularly due to the fact that much of the field was divided between the Calgary and Ottawa Marathon race weekends. Ottawa hosted the Canadian 10 km Championships and provided the last day of qualification for the Olympic marathon standard. Unfortunately Ottawa faced sweltering heat, which forced many athletes to alter their game plan. Tarah Korir ran an impressive 2:35, certainly making her mark in distance running! She is someone to watch out for now! Way to go, Tarah! Out in Calgary, we had excellent racing weather. Perfect, in fact. Everything leading up to the race was ideal. However, for me, while I didn't have to suffer through the heat in Ontario, I had a new challenge of my own by running at altitude. I am aware that the elevation in Calgary is much less than that of the training camps where many athletes spend weeks at at time. Usually I get headaches when I am in Calgary but I didn't this time. Shake out runs with some pick ups on Friday and Saturday felt great so I was cautiously optimistic I could run around 1:12-1:13 for the win. However, around 4 km into Sunday's race, I knew it was definitely a factor. I should have been feeling settled into a pace that was familiar to me but was struggling. Emily was running with me but by about 8 km, I let her move ahead and decided this was a race I was just going to have to grind out. I felt like I had already run a marathon while I was only a third of the way into the race. I kept my eye on Emily the entire race, ignored my watch, and figured the only way I would get the win is if she came to me. There was no way I was going to be able to close the gap and get to her. She finished about 50 seconds ahead of me and I was so happy for her. Although unfamiliar to some, Emily is not new to the running scene. Sunday's race was the second time she beat me at the national half marathon championships. The last time was in Montreal in 2010! Shortly after that, Emily took a break from competing; moving and travelling for work and school with her new husband. It was so nice to get to know her more on the weekend and see her back, making her mark again. Watch out, Canadian women!<br />
Back to my second place finish. It is not new to me, <a href="http://kristaduchenerunning.blogspot.ca/2013/10/articles-1.html">here</a>. <br />
This season it seems to be something that is happening a lot; I've been 2nd at four out of my last five races! Of course I was disappointed to not get the win but being humbled is always a good thing. Losing to Emily Setlack, Risper Gesawba, Leslie Sexton, and Dayna Pidhoresky this year is certainly nothing to be ashamed of. They are very talented women. I've always respected and valued the importance of winning and losing with grace. The goal has always been about Rio this year and so far my best race of the season is the one I needed most; proving fitness with a 1:12:30 in Montreal last month. Everything came together perfectly that day.<br />
The next 10.5 weeks is all about sticking to our training and racing plan, while crossing all t's and dotting all i's to stay fit and healthy. Onward!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBQU5zQqTmxyb-ITfpD2kN7jnV87ppIVhNlbDYYM8M74qNKIpkrv1qUV8KgTEEiA2GLupP847NPLiyl43azAl8M2cnwg9jxaKJ2eNLkyGgkpHt8AbXFAKAHf05hnwtosKGis434vM3WAR/s1600/IMG_8077.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBQU5zQqTmxyb-ITfpD2kN7jnV87ppIVhNlbDYYM8M74qNKIpkrv1qUV8KgTEEiA2GLupP847NPLiyl43azAl8M2cnwg9jxaKJ2eNLkyGgkpHt8AbXFAKAHf05hnwtosKGis434vM3WAR/s320/IMG_8077.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">In my relaxed training week I enjoyed these flowers from Jonathan and the kids, "Open Heart, Open Mind" by Clara Hughes, and a few sweet treats.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgquP1NNy7bPaPWJfVmBRspZsxyNv_63fxZ5tVeZiyY5zOKUp8Lu71u5GPLe-TakJ59N86baxd0O6qGj0hvqtBgYV2v0yFF9RSRXm4wnPxtg_oPGQ01O-9ZKemjVZluqSOBZ12WM-k9cq_p/s1600/IMG_8089.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgquP1NNy7bPaPWJfVmBRspZsxyNv_63fxZ5tVeZiyY5zOKUp8Lu71u5GPLe-TakJ59N86baxd0O6qGj0hvqtBgYV2v0yFF9RSRXm4wnPxtg_oPGQ01O-9ZKemjVZluqSOBZ12WM-k9cq_p/s320/IMG_8089.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nothing to be concerned about. Every week at physio seems to be about preventative maintenance as I have no complaints. My left upper leg and right lower leg tend to be the weak links so once in a while Paul (physio) does some acupuncture to keep the area healthy.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjELmLm1gyfHv1I8pFYu_igaBRmDnH4jYGcSrkJPRkmnu4hlXtqyBwd2mGc8JODUogS-11vZOIyQjKzagB3cxBcAXSJOaWd0BAr6hN_BHuiC-4Rl24kzh9DGAsQl1KzBX4NINRuiNgVo8aH/s1600/IMG_8092.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjELmLm1gyfHv1I8pFYu_igaBRmDnH4jYGcSrkJPRkmnu4hlXtqyBwd2mGc8JODUogS-11vZOIyQjKzagB3cxBcAXSJOaWd0BAr6hN_BHuiC-4Rl24kzh9DGAsQl1KzBX4NINRuiNgVo8aH/s320/IMG_8092.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fun picture captured by Saucony during the videoshoot. <br />
Photo Credit: Saucony Canada.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Qxk4xMfGOJ2j2-Bwkn42A4I5AbrIX7Chyc47ed6jWZdGL3fjst2utU4-mQRIzTPi0doCJoV6TXznWZgRFPN5Cyh6fxkOLOzHah6oFC0VYlwHBXAfBuVzjQF_ACwwkWKOCInPmacWhurA/s1600/IMG_8093.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Qxk4xMfGOJ2j2-Bwkn42A4I5AbrIX7Chyc47ed6jWZdGL3fjst2utU4-mQRIzTPi0doCJoV6TXznWZgRFPN5Cyh6fxkOLOzHah6oFC0VYlwHBXAfBuVzjQF_ACwwkWKOCInPmacWhurA/s320/IMG_8093.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heart.<br />
Photo Credit: Saucony Canada.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMzQBGz7qvQgXI_wCYoqfS0j8bke79Ywd5stM48DhJHh11DiA4uHG7KSK79KsOLxZpHytaaNYN7VY22r5jLmcNohVnw5S__vue2RhxrnJGS9U1lf4IgL1jXPzvdfttUjOyzXh2wE-Obdau/s1600/IMG_8094.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMzQBGz7qvQgXI_wCYoqfS0j8bke79Ywd5stM48DhJHh11DiA4uHG7KSK79KsOLxZpHytaaNYN7VY22r5jLmcNohVnw5S__vue2RhxrnJGS9U1lf4IgL1jXPzvdfttUjOyzXh2wE-Obdau/s320/IMG_8094.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another moment from the shoot.<br />
Photo Credit: Saucony Canada.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYqWVPEmvA5i40MtWUtH63_vTCXaYwkqvibsJRuUi8N-1gu8v98j3wYpbIw2FmgtMRoxT1Ww-cbtvjpABeVZa4nhbSqCXg6OrSI8-cDHjvmEIuwX7SOEbVY4gt3tMC_-GBOCMnrVIifIch/s1600/IMG_8104.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYqWVPEmvA5i40MtWUtH63_vTCXaYwkqvibsJRuUi8N-1gu8v98j3wYpbIw2FmgtMRoxT1Ww-cbtvjpABeVZa4nhbSqCXg6OrSI8-cDHjvmEIuwX7SOEbVY4gt3tMC_-GBOCMnrVIifIch/s320/IMG_8104.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My little assistant, showing me a new strengthening exercise.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpIbTzytVKc7HwZ8W27ps7N5uNkjsyHE8RNK54O1sNOBX2CylMBhr_9BfMiLUcNX_3YJpvPzW_rNJ8J4TPyo1DJTOqQFXacSxcgnfEpSRm_VTRlx1pxMGqNo0m5cJDMBcl_cOutPu_4B_f/s1600/IMG_8105.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpIbTzytVKc7HwZ8W27ps7N5uNkjsyHE8RNK54O1sNOBX2CylMBhr_9BfMiLUcNX_3YJpvPzW_rNJ8J4TPyo1DJTOqQFXacSxcgnfEpSRm_VTRlx1pxMGqNo0m5cJDMBcl_cOutPu_4B_f/s320/IMG_8105.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">She was pleased with my attempt.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6dStGkolW3TRXRcfIssEhhyphenhyphenr2k9Df0qHJVbxYDg5nBIw3Uys3nJwbgkXsYJPk6HaZpDLOQEX9MkICasHVVkpHwfcbce4bs17iZK28myEYhkpCjivyjGwyB6WZp8czEDCkzsKaOvvvCRI-/s1600/IMG_8095.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6dStGkolW3TRXRcfIssEhhyphenhyphenr2k9Df0qHJVbxYDg5nBIw3Uys3nJwbgkXsYJPk6HaZpDLOQEX9MkICasHVVkpHwfcbce4bs17iZK28myEYhkpCjivyjGwyB6WZp8czEDCkzsKaOvvvCRI-/s320/IMG_8095.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm often asked what I eat so posted about it <a href="http://kristaduchenenutrition.blogspot.ca/">here. </a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoox92BtflebKZuzMMaQM_nfzjZkGZ6Tsy5VVa4tTTi_EuAyYAf5qDmB0kS7WGtqk3EiQZOqfVN8pTu7J45PRIc-KRouSi7i2sGoxcrUAd59R2Bg6Dt7G0gu9AahGNFUQ0R7KTwLMkTzw/s1600/IMG_8120.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuoox92BtflebKZuzMMaQM_nfzjZkGZ6Tsy5VVa4tTTi_EuAyYAf5qDmB0kS7WGtqk3EiQZOqfVN8pTu7J45PRIc-KRouSi7i2sGoxcrUAd59R2Bg6Dt7G0gu9AahGNFUQ0R7KTwLMkTzw/s320/IMG_8120.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another year with Saucony. Superb support over the years (;</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYcSG7LhqOwJYLMRp9nBjORE6J6jXzhgLUxNMheTYQvlJkK8ZCF2CEcFlZ3WNsdZecuHoCCCYSNYULQEhg2Yf38l829Rry1c27zIJRbNN0fH7jV8yCVk4TnF9SBuvKCqTBHPPvG6Yuqce/s1600/IMG_8122.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipYcSG7LhqOwJYLMRp9nBjORE6J6jXzhgLUxNMheTYQvlJkK8ZCF2CEcFlZ3WNsdZecuHoCCCYSNYULQEhg2Yf38l829Rry1c27zIJRbNN0fH7jV8yCVk4TnF9SBuvKCqTBHPPvG6Yuqce/s320/IMG_8122.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preparing my drinks for a 38 km run on May 24 weekend. Was in bed shortly after 9 pm that night, only to listen to evening 1/4 (Fri, Sat, Sun, Mon) of fireworks! I'm crazy like that on long weekends.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoFjE0uIEcRqc54OPXzYB_NKFj36PcmPVLenNY8R1XceplYTznJsgVXlq-BR2XxiA6_vC5zRgAQkNUl11wd-6OT1e-Gx_FCoFEtIinLQ_yNvcc4HZ5huysLNak7Ma23dy6yFzpsUtwaNQU/s1600/IMG_8132.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoFjE0uIEcRqc54OPXzYB_NKFj36PcmPVLenNY8R1XceplYTznJsgVXlq-BR2XxiA6_vC5zRgAQkNUl11wd-6OT1e-Gx_FCoFEtIinLQ_yNvcc4HZ5huysLNak7Ma23dy6yFzpsUtwaNQU/s320/IMG_8132.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Traditional post long run brunch with Darren.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6_SM_Iw2GnU1-1UWyILcv5x-MZrin6QCt5lHkrM76-Nm_66v1m_2vHnbz_m82QZy7ubvi-SMlbq-nUChyRfeUk1v8LpfJhyTjlonyO9psI-m-mGU-rGO-fkE40WBFHEy7f_quI_orHiL/s1600/IMG_8135.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6_SM_Iw2GnU1-1UWyILcv5x-MZrin6QCt5lHkrM76-Nm_66v1m_2vHnbz_m82QZy7ubvi-SMlbq-nUChyRfeUk1v8LpfJhyTjlonyO9psI-m-mGU-rGO-fkE40WBFHEy7f_quI_orHiL/s320/IMG_8135.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Darren taking a few moments to work with Seth at the piano. Thanks, Darren!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Absolutely love our backyard. Many bbq's, coffees, and much R&R already enjoyed here.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">More long weekend beverages consumed post 25 km run, which included a 16x400 m track workout. </td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-64324756233860543102016-05-07T16:27:00.000-07:002016-05-08T13:07:38.278-07:00A Day in the Life of Canada's Marathon Mom, Krista DuChene<br />
Happy Mother's Day!<br />
Hope you enjoy this <a href="https://www.youtube.com/watch?v=UEWXA0f-IdU">video</a> about motherhood and my Road to Rio.<br />
iRun had this to say, <a href="http://www.irun.ca/blog/index.php?p=26396">here</a>.<br />
Canadian Running Magazine described it, <a href="http://runningmagazine.ca/canadas-marathon-mom-krista-duchene/">here. </a><br />
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-66133799666673406242016-04-28T14:51:00.002-07:002016-04-30T14:01:27.556-07:00<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhQiqYGFnJmqJE6ALCUn7l3PomAwAtCAaKqTIjFWZnAoSskim33jxZgLlhjuK0QHB7Wkq4hkVJlaqiLSO5qP8QXiPEOsENlX0dTVA4UAMCuQfvCVaqjYTYs-m4_ewJgDV2xMqWCAF3Djm/s1600/IMG_8059.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><img alt="KristainMontreal" class="alignnone size-full wp-image-26302" data-mce-selected="1" data-mce-src="http://www.irun.ca/blog/wp-content/uploads/KristainMontreal-e1461597188400.jpg" src="http://www.irun.ca/blog/wp-content/uploads/KristainMontreal-e1461597188400.jpg" height="324" style="height: auto; max-width: 100%; outline: rgb(114, 119, 124) solid 1px; resize: none;" width="486" /></div>
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Photo: Credit: Inge Johnson/Canada Running Series</div>
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Boom.</div>
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It’s a word that has taken on a whole new meaning for me this past month.</div>
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“Boom" has resonated with me since reading Mr. Eriksson’s words in Paul Gains’ CBC sports story,<u> “<a href="http://www.cbc.ca/sports/olympics/summer/trackandfield/marathon-athletics-olympic-fitness-1.3535714">Canadian marathoners upset with Athletics Canada’s Rio qualification policy”</a>, </u>which was written shortly after the Around the Bay 30 km race where I failed to prove fitness on a cold and windy day with a 1:47. In the story, while addressing the requirement to prove fitness, Mr. Eriksson says, “Boom, off we go. Now you have got to do it.” And "Boom," yesterday I did it at the Montreal Half Marathon.</div>
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While I am glad to check the box in order to fulfill my requirements to be named to the 2016 Olympic team, running a 1:12:30 half marathon in April does not mean I will peak in a marathon in August. It doesn't mean I won't. The plan is to be at my very best, August 14 and I will do everything to make that happen. However for me, running a half marathon at marathon pace 6-8 weeks out, has proven that I am fit, and worked well in my previous builds to peak for my goal marathons. Replicating this pattern was not an option. It was 1:13:00 or try again. And again.</div>
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There have been inaccuracies in some of the stories and a lot of opinions with misinformation, and I am not about to address those. Not because I have now proven my fitness, but because I don’t feel it's necessary to engage. In his article, Mr. Gains did an excellent job in showing that making it to the Olympics is more than <em>just</em> achieving a qualifying standard. Shortly after Paul’s article, Reid Coolsaet followed up with a post on his <a href="https://reidcoolsaet.com/2016/04/14/competitive-readiness/">blog</a>, explaining his situation after also just falling short of the required time to prove fitness, at the World Half Marathon Championships where the men’s race ended in heavy rain and winds. I've always looked up to and respected Reid and was again impressed to read his blog with his objective way of showing his frustration with the system. That guy is an experienced marathoner who knows his body, knows his numbers, and knows what it takes to be at his very best. Reid has run well under the Olympic standard twice in the qualifying period! He settles for nothing less. We're all trusting that the right decision will be made.</div>
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So, back to the “Boom!”</div>
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I had three weeks to recover from the Bay and prepare to run another race that would hopefully provide decent, not perfect, but decent racing conditions. Coach Rick did an excellent job of researching my options for a certified course, which was not easy. Montreal was the #1 pick. A big part of choosing a race involves the science of determining the best course layout, competition, previous times, weather, and travel logistics. But it can also involve the art of emotion. I know Eric Gillis has often chosen to train and race closer to home for this reason. Also a parent, he knows the benefit of staying local and drawing on the positive energy that comes from balancing family and life as an athlete. Not only did Montreal provide another great opportunity for me to race with the incredible Canada Running Series (CRS), but it allowed me to return to the race where I finished with incredible pain and tremendous emotion after fracturing my femur while defending my national title in 2014. I know some are fatigued by me writing about my broken leg, old age, Christian faith, and life as a mother of three, but it's who I am. I've always wanted to be real and tell my story to encourage and inspire others, some who are reading it for the first time.</div>
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So back to choosing Montreal. The plan was that I would travel there, and decide to race if the weather looked decent. If it wasn't, I would wear my training shoes and run it as a tempo training run while waiting to prove fitness in another race. Fortunately, the forecast didn't change and we had a beautiful day. It was likely about 5C and sunny with a small amount of wind, which is always expected on the Parc Jean-Drapeau course. I felt comfortable and relaxed, trusted my fitness, and just treated it like any other race. I had a great group of men to run with and just started chipping away at 3:26 per km, the target goal pace. Like many races, I was conservative, which worked to my favour; every kilometre felt the same, a good sign of fitness.</div>
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There were many thoughts that went through my head during the race: 1. I kept thinking about my son who reminded me that we didn't get all those travel vaccinations for nothing. 2. Today was the day to do it. 3. The last time I ran this race, I hopped on one leg to finish. It would feel good to fly down the last 500 m today on two healthy legs!</div>
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I did it. And as I crossed the line, I couldn't help but smile. In my interview, just a few seconds after finishing, I thanked the CRS and the people of Montreal and the team at the Montreal General Hospital for their incredible support in 2014.</div>
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So what is next? A bit of well-deserved down time with training, some sweet indulgences, a video (Saucony) and photo shoot (an <em>iRun</em> cover!), and other extra activities. I will officially start my Rio build in May, which will include running the May 29 Calgary half marathon, which is also the Canadian championships. Onward we go.</div>
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Boom.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhQiqYGFnJmqJE6ALCUn7l3PomAwAtCAaKqTIjFWZnAoSskim33jxZgLlhjuK0QHB7Wkq4hkVJlaqiLSO5qP8QXiPEOsENlX0dTVA4UAMCuQfvCVaqjYTYs-m4_ewJgDV2xMqWCAF3Djm/s1600/IMG_8059.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivhQiqYGFnJmqJE6ALCUn7l3PomAwAtCAaKqTIjFWZnAoSskim33jxZgLlhjuK0QHB7Wkq4hkVJlaqiLSO5qP8QXiPEOsENlX0dTVA4UAMCuQfvCVaqjYTYs-m4_ewJgDV2xMqWCAF3Djm/s320/IMG_8059.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rarely does everything come together on race day. But today it did with a group to run with, excellent weather, and great fitness and health. Photo: Canada Running Series/Scotiabank Montreal Half Marathon.</td></tr>
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<tr><td style="text-align: center;"><a class="irc_mil i3597 itZB7kXMtkk0-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjzjfXRlbLMAhVjnIMKHd4nD68QjRwIBw" href="http://www.redcarpetnewstv.com/here-comes-the-boom-review/" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="border: 0px; color: #660099; cursor: pointer; font-family: arial, sans-serif; margin-left: auto; margin-right: auto; text-align: center;" tabindex="0" target="_blank"><img alt="" class="irc_mi itZB7kXMtkk0-pQOPx8XEepE" src="http://www.redcarpetnewstv.com/wp-content/uploads/2013/02/here-comes-the-boom-kevin-james-movie-review.jpg" height="203" style="-webkit-background-size: 21px; -webkit-box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; background-image: -webkit-linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)), -webkit-linear-gradient(45deg, rgb(239, 239, 239) 25%, transparent 25%, transparent 75%, rgb(239, 239, 239) 75%, rgb(239, 239, 239)); background-position: 0px 0px, 10px 10px; background-size: 21px; border: 0px; box-shadow: rgba(0, 0, 0, 0.65098) 0px 5px 35px; margin-top: 12px;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Here comes the BOOM". At 42 years of age, a high school teacher and former wrestler saves the school music program by earning money by moonlighting as a mixed martial arts fighter. Like I say about my athletic career, just because it hasn't been done doesn't mean it can't be done. Age, major injury, a hockey background, and parenting doesn't stop me.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd7RhgVXJBTADz5p7Vkgo-qjOdDAhQnF6CJa2xJ4NxCQvGgimhRSSJ5mmMkKw85rx-dNEGYo9bbMGm_E8gqoCFfHMFNeMVOVzmX9BlIVfoa02Ae96s4iaEsOq79LVkjmUqfpzu5SjTm2PA/s1600/IMG_8052.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd7RhgVXJBTADz5p7Vkgo-qjOdDAhQnF6CJa2xJ4NxCQvGgimhRSSJ5mmMkKw85rx-dNEGYo9bbMGm_E8gqoCFfHMFNeMVOVzmX9BlIVfoa02Ae96s4iaEsOq79LVkjmUqfpzu5SjTm2PA/s320/IMG_8052.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just happened to notice the name of this radio station I was listening to on the way home from Montreal.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Good day for Saucony and Coach Rick Mannen. Krista with Kip Kangogo, winner of the men's race.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">My son's baking tasted wonderful upon my return home. Wonderful. </td></tr>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1PbZrvddscU0o-oTbft34Recmt-ujMGXQRD1Uyw5vXEXAMswHDGX472KrTcxt37ptwdNLnnc7YFtCXzWuxdTyf_UZlDKOcb8OQzb4wZo4zLA39gj69FVLk6JYLTXZsEROfw9Ock9URWaa/s1600/IMG_8064.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1PbZrvddscU0o-oTbft34Recmt-ujMGXQRD1Uyw5vXEXAMswHDGX472KrTcxt37ptwdNLnnc7YFtCXzWuxdTyf_UZlDKOcb8OQzb4wZo4zLA39gj69FVLk6JYLTXZsEROfw9Ock9URWaa/s320/IMG_8064.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption">Excited to see the final product of a day in the life of Krista DuChene. The kids quite enjoyed having Gordon and Vance around. Glad to have scheduled this, a photo shoot, and a few other extra things before Rio training begins. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfSADWQwjtvqdgbeWmjOrbaUJhIx-kH3Ke8dFiLF3VbhFaQoOwp6pu0DOuDx3SOWUWp50YtyG-dweby9-ugOXwPHB-wTzioOFQpCGKo7IHh6UYXTPdd9smbPdhXEK2SuQAwKYGNQPEgt4/s1600/IMG_8010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfSADWQwjtvqdgbeWmjOrbaUJhIx-kH3Ke8dFiLF3VbhFaQoOwp6pu0DOuDx3SOWUWp50YtyG-dweby9-ugOXwPHB-wTzioOFQpCGKo7IHh6UYXTPdd9smbPdhXEK2SuQAwKYGNQPEgt4/s200/IMG_8010.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiXtP8jIOy6PobLUr7PFladEuD9Ko6QpgODvHArpeAXv4NZYRJ3zvqK768C-sT-lFZK3eaTTX2I1zZhP2y3NoBsb8fuax-9WW_n7yFFzyZz-xBagXOLwepHMzVVCMe-CTeE2Fj9AIYBX1W/s1600/IMG_8011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiXtP8jIOy6PobLUr7PFladEuD9Ko6QpgODvHArpeAXv4NZYRJ3zvqK768C-sT-lFZK3eaTTX2I1zZhP2y3NoBsb8fuax-9WW_n7yFFzyZz-xBagXOLwepHMzVVCMe-CTeE2Fj9AIYBX1W/s200/IMG_8011.jpg" width="150" /></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLktdhbP05Q6CgBrlOGVvuj4A2nwt4Z3gbybUxqp1rliZaVZzLIiTaO6u28qwlYMOdMUti3IrQ2XcdBIbL92ZrRnRY4BkXRziit4Uln-iK4zUppMED0ny_1U1s6AxYs-W4Fnt4XpsBEOI/s1600/IMG_8012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: xx-small;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBLktdhbP05Q6CgBrlOGVvuj4A2nwt4Z3gbybUxqp1rliZaVZzLIiTaO6u28qwlYMOdMUti3IrQ2XcdBIbL92ZrRnRY4BkXRziit4Uln-iK4zUppMED0ny_1U1s6AxYs-W4Fnt4XpsBEOI/s200/IMG_8012.jpg" width="150" /></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbmFegMpmb14YgbjWhjlJ_mxQjHf3lh3HKy6VmkrqOizyfJ85RbDNmt53ZadG2tnSdRgUT9J0TvEvT49tw4suOXuf9JXvqca9tGNBIFhIlR0AqEbkq2eN6VQat-evW4BXG3nNITo1GUI2U/s1600/IMG_8009.JPG" imageanchor="1" style="font-size: 13px; margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbmFegMpmb14YgbjWhjlJ_mxQjHf3lh3HKy6VmkrqOizyfJ85RbDNmt53ZadG2tnSdRgUT9J0TvEvT49tw4suOXuf9JXvqca9tGNBIFhIlR0AqEbkq2eN6VQat-evW4BXG3nNITo1GUI2U/s200/IMG_8009.JPG" width="200" /></a></td></tr>
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With the Saucony video shoot and a photo shoot for iRun magazine, it was fun choosing Saucony outfits.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGGfH8GqOZxD7Qx0_0sR2vsSuwGSHgXu-KP4fGWpSIyeBRTuRXv01-umxDj118i7k-MGmDT-abGZR1hlOGLPjK1Qjn9Bs7q8vDYSCJ6S_zUMMKtFS6NO7aOk0HH3dyfMHmAPgci5i3KDiy/s1600/IMG_8058.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGGfH8GqOZxD7Qx0_0sR2vsSuwGSHgXu-KP4fGWpSIyeBRTuRXv01-umxDj118i7k-MGmDT-abGZR1hlOGLPjK1Qjn9Bs7q8vDYSCJ6S_zUMMKtFS6NO7aOk0HH3dyfMHmAPgci5i3KDiy/s320/IMG_8058.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Practising for the photo shoot while trying to stay warm in the van between sets. Not a regular or natural thing for me but honoured to be asked. Yes, there is grey hair there. I'm ok with that.</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-41701318294466360812016-04-14T10:28:00.000-07:002016-04-15T13:25:56.751-07:00We've Still Got This<div style="font-size: 13px;">
Prove it!</div>
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A few days have passed since I raced the Around the Bay 30 km race in Hamilton so I figured I should write some sort of race report. </div>
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I'll get right to the point in addressing what most people are wondering and asking. Did I "prove" my fitness in order to be named to the Olympic team? No, I did not. Despite my 1:47:47 time in very frigid and windy conditions, I did not run the required 1:46:30 to "prove" I am fit. I ran a solid race, narrowly missing the win (to a Kenyan) by 10 seconds. It was likely one of my best Around the Bay performances and the third time I ran a 1:47. Consistency is key.</div>
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Now, it was tough, like any race should be. I've always said the Bay is pretty close to running a marathon because it is so difficult. It was my 8th Bay race and I've completed 11 marathons so I feel credible in making this statement. There doesn't seem to be any point in the 30 km where you just settle into a rhythm. The course has changed in the past few years and my description is likely not completely accurate with km markings but it's close enough: The first 5 km can be fast so you must control yourself. Then you have about 5 km to get up and down the overpasses. After that it was straight into the headwind for 7 or 8 km. Then about 5 km of rolling hills, which is where I lost more time than I thought. It seemed harder this year than others because I didn't have the hilly training I used to get when I pushed my kids in the running stroller! The final 7 km are flat, in which I pushed for a solid finish. The leader and I ran much of the race near each other but in the final third, her lead was just enough ahead of me that I didn't catch her. It reminded me of the 2013 Scotiabank Toronto Waterfront Marathon where Lanni Marchant kept enough of a lead to earn the fastest Canadian Marathon title. Another second place finish for me, which makes three in the last three races this year. I'm itching to break the tape again.</div>
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So how do I feel? Well, I'm not ashamed to have been beaten by Kenyan, Risper Gesabwa. I had no idea who she was or what she was capable of running. Now that I've done some research, this young 27 year old has very similar personal best times to me. She was solid and steady. I will never be a sore loser and disrespect my competition. She deserved the win.</div>
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Physically, I've been feeling stronger and faster every week. I can really tell that the 1.5 hr weekday pool running routine and steady mileage and solid workouts are paying off. I'm getting leaner and more fit, which is excellent at the beginning of spring. </div>
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So back to the required proof of fitness. What does it mean now? The Olympic team will not be announced until July so technically I have until close to that time to prove my fitness in a half marathon. The difficulty is that there are not a lot of decent certified half marathons at this time of year, anywhere in the world. I am willing to travel and chase this proof of fitness thing if that's what it takes but the problem is that it sets the athlete up to burn out prior to Rio, or to peak too soon. Kinda defeats the purpose, doesn't it?</div>
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But you know me, the glass is half full. As I crossed the finish line, the first person I saw was Coach Rick. Then I was pleasantly surprised to see my husband and 3 kids. My kids asked, "Mom, did you do it? Are you/we still going to Rio?". I told them that I did not run the required time, but said that Coach Rick would come up with a plan. On the way home I had the boys with me and it was a great opportunity to explain that I am completely trusting God's plan, as it's always better than our own. I believe I will be in that race, running my legs and heart out, on August 14. And they will be there, cheering for their mom! Besides, as one of my kids pointed out, our family already got all those required travel needles!</div>
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Mentally, I started moving after finishing. I was prepared to train through April if I had to so that is what will happen. Currently we are looking into running a race in late April/early May. Funny thing is that I know I could "prove it" on the treadmill but that won't count. </div>
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I'm recovering nicely since Sunday, not looking back but only forward. Before the race I kept thinking, "We've got this". So now it's, "We've still got this!". </div>
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I've had incredible support and am grateful for every message and well wish received. I've been reading the Rick and Dick Hoyt book, "One Letter at a Time" and believe "Yes, we can" ... "prove it"!</div>
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1 Timothy 6:6 But godliness with contentment is great gain. <br />
<br />
Canadian Running Magazine, "<a href="http://runningmagazine.ca/krista-duchene-reflects-on-proof-of-fitness-requirement-despite-having-olympic-standard/">Krista DuChene reflects on proof of fitness requirement despite having Olympic standard"</a>.<br />
CBC, <a href="http://www.cbc.ca/sports/olympics/summer/trackandfield/marathon-athletics-olympic-fitness-1.3535714">Canadian Marathoners upset with Athletics Canada's Rio qualification policy</a> Paul Gains.<br />
Reid Coolsaet's, "<a href="https://reidcoolsaet.com/2016/04/14/competitive-readiness/#comments">Competitive Readiness"</a> </div>
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<tr><td class="tr-caption" style="text-align: center;">Congratulating the 1st and 3rd women.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Coach Rick!<br />
Credit: Alan Brookes.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifxEbohX3c354xyF7G5dYJ6q6MUp270SV3ggQoP0xIJV_Z6hB9ws_InEhwCO4YjZ8ILE2CSsMxOgq9OCr5k1i0XZ_k-Msp07TdQtosToDx-wVuNVCTXBu5SSEtDulHb0tz5lUzz7v8KJxW/s1600/IMG_0807.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifxEbohX3c354xyF7G5dYJ6q6MUp270SV3ggQoP0xIJV_Z6hB9ws_InEhwCO4YjZ8ILE2CSsMxOgq9OCr5k1i0XZ_k-Msp07TdQtosToDx-wVuNVCTXBu5SSEtDulHb0tz5lUzz7v8KJxW/s320/IMG_0807.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#TeamDuChene</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Focus.<br />
Credit: Canadian Running Magazine.</td></tr>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-35441656392962280972016-03-08T14:25:00.000-08:002016-03-08T16:08:32.297-08:00When My Kids Need Me, They Need Me.<br />
After writing, "<a href="http://vrpro.ca/training/krista-duchene-blog-2016-chilly-half-marathon/">Krista DuChene on the 2016 Chilly Half Marathon</a><span id="goog_1756795103"></span><span id="goog_1756795104"></span><a href="https://www.blogger.com/"></a>" I was really hoping to have an exciting post race report. But unfortunately it is not the case this time.<br />
Going into Sunday's race, my training proved I was fit. The mileage was appropriate and I was hitting workouts close to when I ran my PB of 1:10:52 in 2013. I was told that the time to beat to make the World Half Marathon team was 1:13:13 and I knew it was definitely within my capability. I ran 1:14 earlier this year in January and training had only improved since then. Other than a slow 1:16 in February in Vancouver due to inclement weather, I was confident that I could get the job done. Then I got sick. Now, I'm not new to this sport and know that when one gets sick or injured, it can be an indication that you are in too deep. You push your body to the limit but sometimes it fights back, telling you to take it down a notch. <br />
Enter the marathon mom explanation. <br />
Feel free to quit reading if my parenting talk exhausts you. That is fine with me. Or, think about everything your mom did for you as a child. Because I am no different.<br />
For reasons I don't feel necessary to explain, I have not slept well for the past two months due to being up in the night multiple times for multiple reasons with multiple kids (and at times, the dog!). It has been exhausting. Five days before the race I had that trickle in the throat that hinted something was up. I continued with my normal routine, tapering for Sunday's race, having solid afternoon naps, eating well, drinking plenty of fluids, and getting to bed in decent time. I even slept in our basement with earplugs for the two nights before the race. But it wasn't enough. I thought I was fighting this nasty virus that was going around, and went into the race refusing to make it known because a) I was denying it myself and 2) I was proud and didn't want people to think I was already giving an excuse for a bad race before even starting. The two indicators that proved I was sicker than I thought were 1) my resting heart rate was high, averaging about 39 all week. Normally it would be in the mid-30's. My RHR tells me lot about myself. 2) due to my pounding headache, I actually took something for it the night before the race. The last time I took any sort of pill for pain was 2 years ago when I had my stress fracture. That tells you something.<br />
Race morning was uneventful; everything was routine and going well. The weather was absolutely perfect and my legs were fresh. I was close to target at 5 km but as the race progressed, I slowed. I felt like my effort was there but just didn't have the pop or the numbers to prove it. At some point in the race I started to think about my B goals. I still had my time from last year that might earn me a spot on the team, and I still wanted the win. Then at 17 km, Leslie Sexton made her move. She is training for Rotterdam and had the steady-pacing rhythm nailed perfectly. Her coach rode past me on his bike and my body just didn't respond. She gained a decent distance from me and secured a solid win. After crossing the line, I was pretty upset. I congratulated Leslie. She is one solid runner, starting to really make her mark. Normally I'd stick around for pictures and the like but this time I just wanted to change my shoes, do my cool down, and have a good cry. Immediately upon finishing my head was pounding and fellow Saucony runner and masters champ, Predrag came to the rescue when his wife found me an Advil. He was also right there for me when I broke my leg, two years ago. I was so desperate that I swallowed the pill dry before heading out for my cool down. Once I returned I found a quiet corner and let the tears flow with Coach Rick and Josie. I've had my share of letdowns but this one really stung. As a mom, you hear every cough, sniffle, sneeze, cry, moan, shriek, sigh, door close/open, toilet flush, and faucet run in the middle of the night. It is not something you can easily turn off. When my kids need me, they need me. My husband is an incredible dad who works hard to provide for us but when his head hits the hay, he hears nothing! My tears were flowing because even though I have learned to be better at saying no more than yes this year in order to put everything into my Olympic year, I still struggle. Making sacrifices is one thing. But trying to be a princess with perfect sleep, rest, nutrition, training, preventative maintenance etc. is another. It's tough, incredibly tough.<br />
In a few days the announcement will be made for the World Half Marathon team and I will not be on the list. Running the Around the Bay 30 km race was always the alternative so that is the plan right now. I have a bit more time to get over this cold, do some decent workouts, and get out on one of my favourite courses. Can't go wrong with another local, high-class race! I've done it several times and it will be an excellent way to prove my fitness for Rio, and end my winter/spring season.<br />
I was looking up some verses on disappointment to help encourage me and remembered my own words, "God's plan is better than mine.". Onward I go.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzPAJzfSA_jCk_QitInVoGW5NBHAgnmVvYJ2-Uxr1Yvbgqk4Wo0eiPFZec89KjglM6iU6EBOWKJUiIhE4RmSik3-YFWJtfc-WbIZy2bOxFDa32Oo43GhWaC_cjgYa0RGUBcuDyzzCE8bIH/s1600/10525045_10153533408153230_542550290_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzPAJzfSA_jCk_QitInVoGW5NBHAgnmVvYJ2-Uxr1Yvbgqk4Wo0eiPFZec89KjglM6iU6EBOWKJUiIhE4RmSik3-YFWJtfc-WbIZy2bOxFDa32Oo43GhWaC_cjgYa0RGUBcuDyzzCE8bIH/s320/10525045_10153533408153230_542550290_n.jpg" width="293" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Checking the watch. Photo credit: Fleur-Ange Lamothe.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Stretching out the arms. Photo credit: Fleur-Ange Lamothe.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Striking some sort of pose. Photo credit: Fleur-Ange Lamothe.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsYvZvDxcD8JBX6-uodzEE3PiMUnkEClVYakD57XUsoamEv9BzdBKmqIXYp1T432WiwwMsm8yOp8ZOCzSxYvCZbQo_TUUA2tcQomE1d5aqx1CT9R1Pe00lpK9lX3Shfzjq-53mgw7I3dY/s1600/IMG_7835.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsYvZvDxcD8JBX6-uodzEE3PiMUnkEClVYakD57XUsoamEv9BzdBKmqIXYp1T432WiwwMsm8yOp8ZOCzSxYvCZbQo_TUUA2tcQomE1d5aqx1CT9R1Pe00lpK9lX3Shfzjq-53mgw7I3dY/s320/IMG_7835.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#TeamDuChene, a great cheer-up after a bad race!</td></tr>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-56753325599050278792016-03-05T08:27:00.005-08:002016-03-05T08:27:44.996-08:002016 Chilly Half Marathon<div style="-webkit-font-smoothing: antialiased; border: 0px; box-sizing: border-box; color: #555555; font-family: 'Helvetica Neue', Helvetica, Arial, 'Lucida Grande', sans-serif; font-size: 16px; line-height: 1.5; margin-bottom: 24px !important; padding: 0px; text-rendering: optimizelegibility; vertical-align: baseline;">
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The 2016 Chilly Half Marathon is quickly approaching. On March 6, runners in Burlington will be racing for various reasons: a rust buster after holiday indulging, a training run in preparation for a spring marathon, a fitness test after time off from injury or illness, or in my case, a chance to make the 2016 IAAF World Half Marathon Championships (WHMC) team.</div>
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Last year at this event, Reid Coolsaet ran 1:03:37, which still stands as the fastest qualifying time for the men’s WHMC team. At the time, he was using it as a sharpener for the 2015 Rotterdam Marathon where he would be aiming to qualify for the Rio 2016 Olympic Games, which he did. I too was using it for the same reason, and also successfully met the Canadian standard, which was announced a few weeks after we competed. But last year’s Chilly Half was even more significant for me as it was the first half marathon I raced since fracturing my femur at the Montreal/Canadian Championships Half Marathon just over 10 months before. After crossing the line in 1:14:01 on that brisk morning in Burlington, I clearly remember putting my arm in the air, elated and grateful, knowing I still had it. I was overcome with emotion as I realized that I hit my target exactly, and knew that with six more weeks of training I would be able to attack the Olympic marathon standard with complete confidence. It is a memory I will cherish for a long time.</div>
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The only other time I raced the Chilly Half Marathon was in 2012 <a href="http://kristaduchenerunning.blogspot.ca/2012/03/chilly-half-marathon-weekendrace-report.html">(<span style="color: #1fce6d; font-family: inherit;"><span style="-webkit-transition: 0.15s ease-in-out; box-sizing: border-box; font-style: inherit; font-variant: inherit; line-height: inherit; transition: 0.15s ease-in-out;"><b>read about it here</b></span></span></a>). It too was a significant year. Our daughter, who I was still breastfeeding, turned 1 that day. And after racing a strong Around the Bay race a few weeks later, my coach and I decided to compete in the Rotterdam Marathon as a stab at the 2012 Olympic Games Marathon standard. I ended up running 2:32, taking 7 minutes off my personal best but it wasn’t enough for the required 2:29:55. But 2012 became the year I put myself out there. I became a serious contender, able to compete at an international level. And the Chilly Half was a big part of that.</div>
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The Chilly Half Marathon is an excellent event for runners of all types. For me as a parent, it is ideal because it is close to home; I can be there and back with my family in half of a day. This year we will be celebrating my daughter’s 5th birthday once I return. Racing locally also allows me to avoid lengthy travel, eat my own food, and sleep in my own bed the night before. For me as an elite athlete looking for a fast time, the course is certified, record and ranking eligible, and flat with an out-and-back layout, my preferred type of race. While you can experience some wind off the lake when returning to the finish, the support from the other runners on their way out is motivational and encouraging.</div>
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In preparing for this event, I started with a similar build to last year by racing the same 10 km and 10 mile races in December. But instead of the 8 km race I would normally do in January and because I didn’t race a fall marathon due to a fractured metatarsal in my foot, I moved up to the half marathon distance right away. I completed the half marathon in Houston in January, and Vancouver in February. I didn’t expect to run personal best times at these races but knew I needed them to build my strength and fitness to have a spring minor peak before my summer major peak in preparation for Rio. I’ve averaged 125 km/week for a few months with plenty of cross training, weekly interval workouts and tempo runs, and most long runs of 30 km. The numbers are there and I believe I am ready for a solid race, particularly if the weather cooperates.</div>
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With “Chilly” in the race name, one can expect less than ideal weather conditions but based on the relatively mild Ontario winter we’ve had so far, I and many others are likely approaching it with optimism. If it is a cold and windy day, I’ll likely wear arm warmers or a thin layer under my singlet with a hat and gloves. Regardless, I will be in shorts with my usual compression socks as I find anything longer restricts my knee drive. Fortunately one can get away with wearing less clothing on race day as opposed to a training run because you heat up quickly with exertion, have the benefit of adrenaline, and if you are cold it can motivate you to run faster to get it over with sooner!</div>
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As for sport nutrition, if one uses gels, you should plan to ingest the same amount you normally would in such an event, regardless of the weather. As for hydration on a winter day, drinking less liquid would be appropriate as opposed to more when racing in hot and humid conditions. For me, I have an early light breakfast and hydrate well before the race so will likely skip the water stations but consume 3 gels, particularly because of a later 10:05 am start.</div>
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For those looking for a shorter race, consider the Frosty 5k that is also also a flat, fast, out and back course.</div>
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To all running, for whatever reason, have a wonderful race. Hope to see you smiling at the finish line with your arm in the air!</div>
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For more information, visit: <a href="http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html" style="-webkit-font-smoothing: antialiased; -webkit-transition: all 0.15s ease-in-out; border: 0px; box-sizing: border-box; color: rgb(31, 206, 109) !important; font-family: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; padding: 0px; text-rendering: optimizelegibility; transition: all 0.15s ease-in-out; vertical-align: baseline;">http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html</a></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-6533066210420287644.post-4439826323680279562016-02-15T19:20:00.001-08:002016-02-15T19:20:56.989-08:00Love and Sacrifices are part of Team DuChene’s Olympic plans<br />
<b><u>February 14-15, 2016</u></b><br />
Today is Valentine's Day and I am sitting alone in my pyjamas in my hotel room after having dinner alone. It is the first February 14 I haven't spent with my husband.<br />
Tomorrow is Family Day and I will spend most of it alone without my family, on my return trip home.<br />
After racing the Vancouver First Half Marathon, I was to fly home in the afternoon but that flight was cancelled, forcing me to wait until the next morning. But it didn't bother me. You see, every day spent with my husband is filled with tremendous mutual love and respect. And every day spent with my family is family day. I don't need these days marked on a calendar. This Olympic year is about saying no more than yes. I cannot and will not try to be super mom/wife and do it all. So if it means a lot of sacrifices along the way, so be it. We can celebrate in exactly six months on August 14 after the Olympic Women's Marathon when Team DuChene is in Rio. Not alone.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFuizMRS4KyoCZne-kw4qjkQnRWa2QixumxQ3b0CbFT5hlHtOM23mv5ake5pzrqfOJq1QTOUJyvAuETHRI5q9rvDEMaNXu47L2plSr9auzkouhDG6EBAXR0VBxVskUwDa9x_EMRPN_yci1/s1600/IMG_7755.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFuizMRS4KyoCZne-kw4qjkQnRWa2QixumxQ3b0CbFT5hlHtOM23mv5ake5pzrqfOJq1QTOUJyvAuETHRI5q9rvDEMaNXu47L2plSr9auzkouhDG6EBAXR0VBxVskUwDa9x_EMRPN_yci1/s320/IMG_7755.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Last indulgence for six months until the Olympic Marathon in Rio on August 14, 2016. Chocolate always tastes better after a race! </td></tr>
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<b><u>Race Reports</u></b><br />
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<b>January 17, 2016. Aramco Houston Half Marathon - Houston, Texas.</b><br />
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<tr><td class="tr-caption" style="text-align: center;">Photo: Alan Brookes. Many Canadians headed to Texas to race in the half or full marathon. </td></tr>
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The Houston Half Marathon was my 2016 season opener after my two December 10 km and 16 km rust busters. I knew I was far from my best but was ready to test my fitness and put in a solid effort. Race conditions were ideal and I completed the race in 74 minutes, exactly the time I expected. The 1st km felt the same as the 21st and I enjoyed racing against a deep field of women, many Americans chasing the standard or preparing for the USA Olympic Trials. I did not have high expectations for a good placing with such a deep field but was pleased to be the first Canadian woman and pick off a few Americans near the end. Eyeing my competition ahead without paying much attention to my finishing time was great experience for the Olympic Marathon where placing means far more than finishing time as the course is often more suited for spectators than participants, and conditions are often far less than ideal. <br />
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<b>February 14, 2016. Vancouver First Half Marathon - Vancouver, British Columbia.</b><br />
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<tr><td class="tr-caption" style="text-align: center;">Photo: Frank Stebner. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Photo: Rita Ivanauskas.</td></tr>
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The Vancouver First Half Marathon was to be a bit faster than Houston but with windy and rainy conditions on a curvy course along the seawall, it didn't happen. In fact most people ran slower times. Going into the race, Dayna and I knew 72:25 was the time to beat in order to secure a spot on the World Half Marathon team. When my fitness progresses, it is steady and consistent but reasonable so running two minutes faster than the month before was a bit of an ambitious goal but I was prepared to give it a go. Dayna and I discussed our strategy. She was going to go out hard, and I was going to try to eventually catch her. By the 5 km mark I knew it wasn't the race for fast times so I put in a solid effort, again feeling like my 1st and 21st kilometres were the same. When training for Rotterdam last year, I had many workouts that Coach Rick and I counted as "solid effort" workouts, usually because it was running intervals around the Wayne Gretzky Sports Centre in -30 C temps. It got the job done. Being attentive to splits is important but tossing the watch can also be of equal benefit once in a while. <br />
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<b>Upcoming Races</b><br />
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<b>March 6, 2016. Chilly Half Marathon - Burlington, Ontario.</b><br />
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Last year when I raced the Chilly Half, I was elated; it solidified my confidence that I could achieve the Canadian standard for the Olympic Games. And I did, six weeks later. This year I will enter the race, hoping for another solid effort and hopefully a faster time. With the name, "Chilly" in the race title, it will be no surprise if the day brings snow or extremely cold temperatures but we have had a mild winter in Ontario so far so I will approach it with optimism.<br />
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<b>March 26, 2016. IAAF World Half Marathon Championships - Cardiff, Wales.</b><br />
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Making the World Half Marathon team has always been a secondary goal for 2016. If I run the necessary time on March 6, the day before the end of the qualifying period, I'll be thrilled. Not only will representing my country at another international competition be a huge honour but it will help prove my fitness to be named to the Olympic team, and give me a tremendous experience running against some of the women I may compete against in Rio.<br />
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<b>April 3, 2016. Around the Bay 30 km - Hamilton, Ontario.</b><br />
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Racing the Around the Bay 30 km race is a no-brainer if I don't make the World Half Marathon team. It is so close to home, draws an incredible crowd, and is a challenging final race as a finale to my winter/spring racing before a decrease in mileage prior to commencing my marathon build for Rio. I have done this race several times and it never disappoints. I can sleep in my own bed the night before and be home again in the early afternoon after racing.<br />
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So, onward I go. Steadily and consistently chasing my dream to be at my best, six months from now!<br />
<br />Unknownnoreply@blogger.com