Sunday, December 12, 2010

Hockey ...Really ?!

Well, you were probably expecting to see a running picture BUT here's something else. Despite struggling a bit with my balance, I sure had a great time playing hockey yesterday (at 6.5 mos pregnant!). Thanks for inviting me, Avery and Sondra!

In terms of running, I think the plantar fasciitis is slowly healing. But, now the added weight likely isn't helping. So, I am running but not too much. I am enjoying about 3 km every other day. I also swim, use the eliptical, and bike on rollers to keep fit! The pregnancy has certainly helped me to sit back and let my body call the shots ... to heal.

Friday, November 5, 2010

Thank You, Saucony

I have yet to post a picture of my new, sweet, green Kinvaras (I have the flashy pink pair). BUT, I just had to skip ahead and show you the shoes I received today. What an honour! How cool. Thank you, Saucony! Can't wait for an amazing 2011 year!

Saturday, October 23, 2010


Some of you may remember that I ran the National Marathon Championships in Ottawa for my friend, Theresa. About 1:25 into this interview I talk about it.
Sadly, her life on earth ended Oct 21, 2010. We will miss her dearly but know she's been welcomed into Heaven!

Thursday, October 21, 2010

Maternity Gear

Unfortunately Saucony doesn't have a maternity line of running apparel (yet!). Thanks to the great gals at, I now have some great gear to support my growing belly. Thanks, Cindy!

Tuesday, October 19, 2010

The Joys of an Eload Delivery!

Whenever we pull into the driveway and see boxes on the front porch, the boys get quite excited. If it's an Eload or Saucony shipment, I let them open the boxes to see what's inside. It's very entertaining to watch them. This time, they made themselves, "Eload Workers" in the video! Too cute!
Here they are in 2009.


Monday, October 18, 2010

Saucony Kinvara - A Beauty!

Tuesday, October 5, 2010

Marathon Moms Having Baby Boys

You maybe thought I was writing to say that we are having another boy. Sorry, I did have my ultrasound last week at 19 weeks but refrained from asking the question!
Marathon Moms, Paula Radcliffe and Kara Goucher have baby boys. Click here to read!

1. If you thought marathons were tough, just wait.

2. If you thought marathons were rewarding… just wait.

I couldn't agree more!

Sunday, September 26, 2010

Scotiabank Toronto Waterfront Marathon

Yesterday I had the opportunity to be at the Eload and Saucony booths at the Scotiabank Toronto Waterfront Marathon.
I was surprised to see my full-sized picture with Stephen Drew on display for Saucony. In May we won the National Marathon Championship, well-representing Saucony. AND, on the Eload pamphlet, there is a picture of myself and Simon Whitfield. Two great companies to represent, that is for sure.
It was great to get to know Sharon and Douglas while answering questions and giving samples to runners at the expo. I met Reid Coolsaet's mom, whom I'm sure is proud of her son today - he was Canada's first finisher AND qualified for London 2012! Eric Gillis was not far behind him, and Katherine Moore was Canada's first female. My friend Matt also had a great race - finishing with a 6 minute PR. Way to go, folks!
I'll tell you, being there really made me realize (again) how much I love running. Boy will I be excited to get back at it after this baby arrives!

Tuesday, September 21, 2010

September 2010

It's been a while since I've posted. I guess taking some time off (due to plantar fasciitis, nausea, and the need for a true break) means less to blog about! But, I am back. I've started some easy running while maintaining my swimming, cycling (on trainer), and weight-training/stretching. The first time out I couldn't figure out why I was so slow. Then I realized, I was pregnant! I've been somewhat following the training of fellow pregnant marathoners, Kara Goucher and Paula Radcliffe. It's been neat to read about their experiences. Kara has had some back pain and foot surgery, which has slowed her down. Paula ripped up a 44 minute 10 km race in New York City! Wow! I'm sure both ladies (due this month) will be back at it quickly, in order to be ready for London 2012.
I hope to run the Hamilton Road 2 Hope 1/2 marathon in November, just for fun. We'll see.
This Saturday I will be at the STWM expo. Please, come visit me. I'll be between the the Eload and Saucony booths. My thoughts and prayers are with Marilyn Arsenault as she sadly had to withdraw from this weekend's race due to injury. She is a fellow Saucony-sponsored athlete who was hoping to have a sub 2:40 as her marathon debut.
Life continues to be balanced with a variety of events - increased work as a Dietitian, Sunday School teaching, housework (my floors and windows have looked better!), and caring for the boys (age 2.5 and 4.5), etc. September for Micah means JK and hockey. Seth is keeping up with his cousins and talking like crazy. And Jonathan is enjoying his juggle of work, eldership, and family life.
I guess I'd better post some belly pictures soon. I'm just starting to feel this baby move around. t's a joy to be pregnant!

Thursday, August 26, 2010

Marathon MOM ... Again!

Maternity T-Shirt

Check out this shirt (and many other great items) at my sister's CafePress online store. This will be a great addition to my MATERNITY clothes! Yes, we are expecting our 3rd baby and are thrilled. Baby is due to arrive in February. Another blessing! Wow!

Friday, June 25, 2010

Article from

Article written by Tom Kennedy,

When marathon mom Krista DuChene said she was taking some time off from training, she didn’t mean she was kicking back to relax.

In fact, what the Canadian champion long-distance runner really meant was she would be lowering her time spent running to a not-so paltry 80 km a week.

The 33-year-old runner, who has been dubbed the "marathon mom", will be taking some time off this year to prepare a six-year plan with the end goal being a spot in the Canadian Olympic team.

“I’m taking some time off short term, for a long term goal,” she said. “I have huge plans for the future. I would love to try to qualify for the 2016 Olympics.”

DuChene was recently crowned a Canadian champion after she finished the 36th annual Ottawa Marathon with a time of 2:39:08, the fastest Canadian woman in the field and sixth overall in her division.

While her run proved she has got what it takes to be at the top of her chosen game, DuChene said a break was necessary if she wanted to continue in the sport.

“As much as I’d love to keep running, I just need to slow down,” she said. “Four marathons a year is a high pace. It’s too much and I’d certainly get injured.”

Her regular training, in preparation for the Ottawa Marathon, consisted of running 100 km a week for five months.

“It’s basically a break as in I won’t be doing a fall marathon,” DuChene said.

DuChene’s first marathon was in 2002 and she has run seven marathons in the last eight years.

She was given the title marathon mom after she continued to run after the birth of her two children, Micah, 4, and Seth, 2.

While the runner, mother and part-time dietitian has much to keep her busy, DuChene said she can’t escape her love of running.

“They call me the marathon mom. In one day, I have to have my workout planned, look after the kids, go to work and have dinner planned,” she said. “There’s a lot to consider to balance it all, but I’m just so passionate about it.”

Since the birth of her children, DuChene has ran four marathons and cut her time down significantly from three hours and 28 minutes, in her first, to two hours and 39 minutes more recently.

DuChene attributed much of her growing success to bringing on coach Nicole Stevenson of Toronto, who she works with on planning, training and strategic race choices.

“It’s not like the more you do, the better you are,” DuChene said. “It’s about choosing the right races and performing well in them.”

DuChene’s time of two hours, 39 minutes, is just eight minutes shy of the Canadian standard to qualify for the Olympics.

Bringing her time down will require some work in the future and attendance at some shorter-distance events to bring up her speed.

But for now, Brantford’s marathon mom is kicking back. Sort of.

Monday, May 31, 2010

Marathon Mom, 2010 National Champion

New June 3rd: interview and article with Canadian Running.

Eric Liddell
: I believe God made me for a purpose, but he also made me fast. And when I run I feel His pleasure.

Well, I implemented the plan this weekend at the Canadian Championships at the Ottawa Marathon ... and I couldn't be happier!

1st Canadian.
6th Overall.
Personal Best time 2:39:07.

I had an easy 2 weeks to taper (and get rid of a cold) with my last easy run of 5 km Friday before we headed out. Jonathan did all the driving (he's so super) so I was able to relax, eat/hydrate, and entertain the boys. We had a decent ride, and a great dinner with Joy and Darrin, Lorna and Greg and kids. On Saturday I took it easy after the technical meeting (Seth and I had naps at the hotel while Micah and Jonathan enjoyed an Amphibious ride) and continued to enjoy my (blah) diet of plain pasta, plain bagels, water and eload. I didn't sleep that great at the hotel either night but when you're a mom w/ young kids, this doesn't phase you.
The morning of the race I said goodbye to my men and walked to the start (1.5 km). Did a short (1 km) warm-up, including a few pick ups, stretched, used the washroom and had few sips of water. Then, I relaxed until the 7:00 a.m. start.
I had a pacer, which was great (thanks Ryan!). He pointed to every pothole, railway, and rough spot on the road, and offered to carry my bottles while keeping me on pace for a perfect 1:18:33 half split. He even ran a few extra km, which was very kind, considering he had a big upcoming race of his own! Then, things got a bit dull; I didn't have the luxury of my pacer, there were a few less spectators, and a rather long and somewhat windy stretch. I am not going to make excuses for allowing myself to slip a bit but I must say that I think I run at my best when I am side-by-side with a pacer or with a few other ladies (for some healthy competition).
I had my A and B goal times (2:37 and 2:39 respectively) in mind but knew the 2:37 wasn't looking as possible. I ran with a few men for a good distance then saw Mary Davies around 38 km. We ran together for a bit (unfortunately she didn't have a great race) then I moved ahead with about 2 km to go. I can't say that a whole lot went through my head. It wasn't terribly difficult but I knew I could have been feeling a bit worse had I been pushing a bit more. It's hard to describe. I can't say I have any regrets because I would likely run the same race all over again. If only I had my pacer and fans in the 2nd half. Anyway, I finished happy and strong with my arms in the air and a smile on my face. Boy, what a feeling to see the clock at 2:39, break the ribbon, and be handed a Canadian flag with media flashing their cameras. Coach Nicole gave me a huge cheer and hug before I headed to Jonathan, Micah and Seth, and the media. I enjoyed sharing my experience with them (video and articles below) then headed with my escort to give my blood and urine samples for drug testing. Fortunately I had no problems this time! The awards were at noon. It was pretty special, being up on that podium.
After another interview and a few pictures, we headed back to the hotel. It was nice to walk with Jonathan (and the boys who fell asleep in the Chariot) then enjoy a relaxing bubbly hot tub back at the hotel. We checked out around 3pm then I got my post-race mocha. Later that evening we enjoyed an amazing dinner with Kevin and Amy and kids.
During the ride home I thought about a lot, and how blessed I am. Of course, after a while, I started writing things down. Every marathon runner always plans their next race, short after finishing! But, it is time for a well-deserved break. Four marathons in 13 months means taking it easy for a while ... and enjoying this title of, "National Marathon Champion" !!
Thank you .... all of you, for your support, notes of encouragement, prayers, emails, and good wishes. It's 11:17 pm now and I must say, I am ready to sleep. The laundry can wait until tomorrow. After all, I should have a bit more time on my hands!

National Marathon Champion 2010 ... How Sweet It Is!

Click here for a video clip from the National Championship at the Ottawa Marathon!

Jonathan, Micah, Seth and I just got home from our Ottawa weekend. I have A LOT of laundry to do but am going to take all of this in, while I can. I have over 100 emails to read but wanted to do a quick blog. My sister sent this article to me, below.
Will give you the race report tonight.


Just behind Mohammed (1st female overall), finishing 6th female overall and first Canadian female, Krista Duchene of Brantford crossed the finish line at 2:39:08.

Sporting a yellow ribbon for her deceased parents and friend currently battling Cancer, DuChene gushed about her family, faith, and love of running.

"God has given me this gift," DuChene said, while hugging her husband and two sons, ages 2 and 4. "It's about setting a goal and going for it."

OTTAWA — For a full-time mother of two boys under five, a part-time worker outside the home and committed runner, Krista DuChene of Brantford, Ont., runs a mean marathon.

However, after placing sixth overall in the women’s division of the 36th Ottawa Marathon on Sunday and winning the female title at the Athletics Canada national championships, DuChene says it’s time for a break.

Competing under ideal weather conditions, with overcast skies and cool temperatures, DuChene, 33, finished her fourth marathon in the past 13 months in two hours 39 minutes 7.3 seconds. It wasn’t a personal-best time, but she earned her first national title.

“I can’t believe that I can say that,” DuChene, the mother of Micah, 4, and Seth, 2, said about her national title.

She told most people who asked that she was striving for a time of 2:40 in Ottawa, but secretly wanted 2:37.

“I intentionally came in with a few goals: Top 10, top Canadian and a personal-best time,” DuChene said. “It didn’t go exactly, but I’ve had four marathons in the last 13 months.

“I need a break.”

DuChene was a runner in high school, but put it aside in favour of women’s hockey while a student at the University of Guelph. Following university, she ran three marathons before delivering her two children and four marathons since their birth.

“I feel like I’m just starting running,” she said.

Thursday, May 27, 2010

Running the Race

Isaiah 40:28-31

28 Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom.

29 He gives strength to the weary and increases the power of the weak.

30 Even youths grow tired and weary, and young men stumble and fall;

31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Well, this will be my last blog post until my return from the National Marathon Championships in Ottawa, May 30th (also, see Athletics Canada and the Elite Start List). The above verse (likely one you've heard before) can be applied to our lives in many ways. Obviously I've highlighted the "run and not grow weary" part so that I can keep it in my mind while running 42.2 km on Sunday.
I must say that the last two weeks have been different. For my fellow marathoners, I know you understand. Decreasing mileage and intensity for 2 weeks is something that doesn't go unnoticed by the mind or body. But, it has been good. I've been able to rest (easy to do w/ all of the finales on tv!), recover from a nasty cold (first one in ages!), spend even more quality time with my family (Seth, our 2 yr old is really talking a lot now... in full-out sentences! Micah, our 4 yr old is preparing for JK, and asking a lot about what is real vs pretend), speak to a few community groups, and prepare for this big race. Let me tell you, I AM READY!
Tomorrow we'll pack the van and head out with lots of toys, books, music (and Adventures in Odyssey for the kids), snacks (for the boys), water and bagels (for me!). We are going to meet up with Team Saucony for dinner Friday night and see some of the city (hopefully the Changing of the Guards) before the race.

Many of you ask me what I think about when I race. Well, let me just say that thinking is very different when racing vs training. I talk a lot w/ my friends when I train but when I run, it's business (just ask James ... when he paced me in Hamilton, he once asked if I wanted water at a station. Apparently I replied quite abruptly, "no, sloshing" as I pointed to my stomach!).
Since running faster, I must say I have less time to think! I am very aware of my pace (Nicole calls me "Steady Eddie"!), eload gel and sports drink consumption, and km markings. I can't say that I get too bothered by those around me as I focus on MY race.
Here's what I've been thinking as I go into this race. I will likely ponder some of these thoughts Sunday, once I get into a steady pace:

- my mom locking me out of the house (because of my high energy) to run laps around our farm before being allowed back in (yes, I've already done this with Micah in the back yard!)
- my dad's great interest and support in my sports activities - and that too of my siblings'
- the strength God gave me as I watched my parents' bodies weaken to cancer but see their faith like never before. Knowing I'm running for them, and my friend (t).
- how much I love running and feel like I just started (thanks to a 4 year break to play hockey at U of G )
- the balance of training, working, family life, and other activities (I completed the training time to implement race plan!)
- my super husband as he loves our boys tremendously, and serves so diligently in so many ways (e.g. he cuts the lawn w/ our 2 yr old riding along in a backpack)
- Coach Nicole's expertise in taking me, "Marathon Mom" to the next level, after winning my first marathon back since having kids, on Mother's Day
- a chocolate and peanut ice cream bar waiting for me in my freezer at home
- my healthy and injury-free body that in this season, completed PR's in every race, and an average of running 97 km/wk, swimming 4 km/wk and cycling 30 min/wk
- future dreams of: more Chariot runs w/ additional kids, faster marathons, missions trips (I would love to care for babies in an orphanage)

Let me say, there certainly has been joy in this pursuit. As my sister said, "Kris - Remember that God "works out everything in conformity with the purpose of his will" (Ephesians 1:11) and then, no matter what happens, you can have peace and a sense of purpose. He's given you your talents and you're using the gifts He's given you.
As Eric Liddell said, "God made me fast. And when I run, I feel His pleasure"
I'm SO proud of the steward that you are!" "

Signing out....

1 Corinth. 9:24 You know that in a race all the runners run but only one wins the prize, don't you? You must run in such a way that you may be victorious

Tuesday, May 25, 2010

t t t t t t t t t t t t t t t t t t

Canadian Marathon Championships this weekend in Ottawa. I'll be wearing the yellow Canadian Cancer Society ribbon to remember my parents and to support my friend, Theresa (aka "Tee"). I'll also have a "t" (for "Tee" and the cross) written on myself and on my bottles. My men (Jonathan, Micah and Seth) will be cheering me on. Training started in December. Time to race...I am r e a d y ! Hoping to go under 2:40!!

Friday, May 21, 2010

Paris Runner's Den 1st Annual Phlox Run

June 6, 2010 is the date of the Paris Runner's Den Phlox Run. Read below for more info. See you there!

Runner's Den, Paris 1st Annual "Phlox Run" 10k and 25k Trail Run

The panoramic vistas high above the pastoral Grand River valley are just one of the highlights you'll enjoy as you cross
the pedestrian bridge near the start and finish of the 10km and 25 km races. Walkers are also welcome for a 10k walk. The
riverside trail meaders through beautiful Carolinian woods carpeted by purple phox, and both courses include interesting
topography that will challenge and delight all running enthusiasts.

Organized by the Paris Runner’s Den, both the 10km and the 25km race, as well as the 10K walk, start and finish at Brant Conservation Area, connecting sections of the Brantford Rail Trail with the Grand Valley Trail.

In addition to celebrating the 10th anniversary of the Paris Runner’s Den, we also hope to promote health and fitness in our community, raise awareness to the trails, and to use some of the proceeds of the race for trail funding. It will be a professionally-facilitated run that will be challenging, but fun, and will include chip timing, prizes, food and beverages.

Count yourself as part of this historic inaugural event as we reach out to runners from our area and abroad.

Speaking to a Crowd

This morning I had the privilege of being the guest speaker at the Volunteer Appreciation Breakfast for Brant's Food 4 Thought Breakfast Program. In speaking about my life as Marathon Mom, I spoke about: my background, setting dreams and making them reality, and who I am as a Christian, Wife, Mom, Dietitian, Runner, and Friend. Scroll down below to see a list of my favourite books/magazines if you want to know a bit more about me.

Nine Days To Go!

Only 9 days until the big race. I am feeling great and enjoying the extra rest during my tapering. Here's a picture of me in Vancouver, a few weeks ago. Can't wait to race again! We are looking forward to taking the boys with us on this trip. Should be fun.

Friday, May 14, 2010

Two Weeks To Go for the Canadian Marathon Championships in Ottawa, May 30/2010

Well folks, only two more weeks to go until the BIG marathon. Every workout and race this 2010 season has been designed for a personal best time in Ottawa, May 30th at the Canadian Marathon Championships! I am going to be brave and tell you my goal time: less than 2:40!!
I completed my last hard run Wednesday, which was 22 miles on the treadmill (17 of the 22 miles at goal race pace of 10 mph). It was a bit challenging, as I hoped, but felt great when I got off and thought...I AM READY for Ottawa! Thursday was a steady 2.25 km swim and 10 mile run at 9.9 mph, and today was 45 minutes on my rollers (road bike). Tomorrow is to be a steady shorter long run. Then, 2 weeks to stay sharp and healthy! Here I come!
On another note...
As many of you know, I lost my parents to cancer in 1995 and 1997. Just recently, we've received the sad news that a very dear friend's cancer has returned. We are so saddened by this but continue rely on God for his love and strength. So, I am dedicating May 30th to this friend. She is a super person who loves the Lord, and I am so glad I can run for her.

Sunday, May 2, 2010

Vancouver BMO 1/2 Marathon. May 2, 2010.

Check out today's results on Global News BC. Go to this link, and click on full news hour Sun. May 2nd. Scroll forward to about 27 minutes, it’s shortly after!

Vancouver. Amazing.

The B Family giving the thumbs up to a super day! This family really gave us the true experience of "North Van". Amazing food (much of it organic and super healthy), views, and catching up on things made for a very special day. One to remember for a long time. We hope to return w/ our boys soon!
Jonathan and Darko enjoyed their time together talking about bikes, chick peas and tuna, spicy soup, and many other memories.

Pretty in pink. Stacey took me to her favourite store, Lu Lu Lemon. While we were there, a few others were celebrating their 1/2 marathon finish so Stacey happily informed them of my win, which impressed them so much that they gave me my new Lu Lu Lemon hoodie! Jenn W. and Cathy Z. will be so proud! Thanks, LLL and Stacey!

Jonathan and Isabella get to know each other while doing a puzzle together.

Vancouver. Amazing.

View from our hotel room. Stunning.
Lovely looking.

Check out those clouds!

Vancouver. Amazing.

Stacey and Jonathan enjoying the beautiful scenery.
What a moment we had at the Olympic cauldron.

A friend and fellow athlete of coach Nicole Stevenson was to run the marathon today but had to stay in Ontario due to injury. This one is for you, Jennifer Eberman.

Accepting the trophy for 1st woman at the BMO 1/2 Marathon.

Hanging out at the Saucony booth with Stacey.

Vancouver. Amazing.

Crossing through the tape. First female in 1:16:37.
Arms raised!

The finishing kick.

Go, Saucony!

Flying through.

Vancouver. Amazing.

The start. Check out our fancy and bright Saucony racing singlets. They are hard to miss (especially on our tall poster boy, David Jackson in the front row on the left!).
Silent scenic stretching.

Bike escorts - thanks for your efforts!

Being a goof in the hotel room, morning of the race. Despite the surprise guest we had at 1:00 a.m. (a mouse!), it was great to stay at a hotel so near to the start. I was able to go back to the hotel to shower and check out before the awards.

Vancouver. Amazing.

The elite Q and A session at the expo. Taking a turn answering questions about life as a runner.
John Stanton (Running Room) giving tips to first-time marathoners.

Brian Torrance introducing guest speakers, organizing the elites, and the race (and much more). Thanks for taking such great care of us. This was a very well-organized race.

George - super volunteer. He really went the extra mile (pardon the pun!) by picking us up at the airport, calling us to check in, inviting us to dinner, etc. Thanks, George!

Saturday, May 1, 2010

East to West. Montreal to Vancouver.

Two weeks ago, Jonathan and I had a great weekend away for me to run in the Cdn 1/2 Marathon Championships in Montreal. Now, we are in Vancouver for me to run in the BMO 1/2 Marathon. Last night we had a lovely dinner in Yaletown with Team Saucony. This afternoon we'll be at the expo for the elite reception, packet pick-up, Saucony booth, and elite Q&A's. We'll likely eat an early dinner and relax for the evening. I am really looking forward to tomorrow - running at 7am then spending the day w/ my close friend, Stacey (and her hubby and daughter). She moved out here 5 years ago and I haven't seen her since. She works with the Canadian Cancer Society, which is near and dear to my heart, having lost both of my parents to cancer (my dad to colon cancer in 1995 and my mom to leukemia in 1997). My family of 8 took a trip to Vancouver, many years ago, and this is my first time back since then. One of my brothers, Kevin (who has an amazing memory) could remember many details about this special trip. As I sit and relax in the hotel, blogging this entry and reading my brother's memories while looking out the window at the city with the mountains behind, I feel blessed and so much peace.

Signing off until tomorrow....Krista, "Marathom Mom".

Sunday, April 18, 2010

Runner-Up Canadian Half Marathon Champion!

Conditions were a bit cool and rainy but I still pulled off a PR! 1:15:55 at the Cdn Half Marathon Championships. I was 3rd overall and 2nd Canadian! It was a great race. I really enjoyed running with a pack of speedy ladies.
Team Saucony (R to L): 3rd, 4th, and 5th overall (myself, Marilyn Arsenault, Kristina Rody).

1st, 2nd, and 3rd overall women. Good job, Mary and Emily!

The start!
and here's the race report...
the weekened and race went really well. kids stayed w/ jonathan's folks so we had lots of time to ourselves to rest and relax and enjoy good food. as for the race, the weather was nice until 10 am (race start time, go figure but the weather network was accurate!). got cold, windy and rainy but that was fine with me. i was in singlet and shorts and there was no going back. so, i went w/ the lead pack of girls (the new zealand native, mary went out on her own and won w/ 1:14:44'ish), which was strong. we were doing 3:30/km's for a good while (i had planned for 3:39/km but felt good so kept w/ them)! then around 10 km, two of us (Emily Tallen who got 2nd overall) were leading, and gained a bit more and more. at 15 km i thought, ok...i've either got it or i went out way too hard and will pay. so we slowed a few seconds/km for a few km's and continued to space out a little bit more. then, with about 3 km left i kicked in again to finish strong. i was pretty sure i had a safe lead ahead of marilyn arsenault (behind) and had emily in my sight (ahead). but emily was also consistent in the last 3 km so i ended up finishing about 14 sec behind her. i was quite excited when i saw the clock at 1:15:40'ish!! so i gave a little kick to make sure i was under 1:16!i just missed the drug testing. they selected 1st and 3rd canadian. so glad about this (you all know my scotiabank experience). it was nice to be able to do a cool down right away and drink/eat whatever i wanted. got a nice timex watch. we had a nice drive back, stopping once. have already been for a 14.5 km recovery run and 1.5 km swim this a.m. next race is vancouver half in 2 weeks. should be fun!

Wednesday, April 7, 2010

Gearing Up for The Next 7.5 Weeks!

Well, it is "go time". Between now and May 30, I have 3 big races: the Montreal 1/2 Marathon Cdn Championship (Apr 18), the Vancouver BMO 1/2 Marathon (May 2) and the Ottawa Marathon Cdn Championship (May 30). Travel plans are made and I am looking forward to it!
So, the next 7.5 weeks are key. Key to: stick with the training plan, listen to my body even more, stretch more, get to bed earlier, and program myself to the goal race paces. For Montreal, I'd like to run around 1:17. I've been doing a lot (as in 1/2 of my mileage) of treadmill running (thanks to Maureen and Jeanetta at the Wayne Gretzky Sports Centre), which allows me to keep pace evenly. Today I did a good workout of eight 1 km repeats (each at 10.8 mph) with my warm-up, rest between repeats, and cool-down at an easy 9.0 mph. Total was 20 km and I felt great. Tomorrow is a cross-training day on the bike. I will take it easy between now and Apr 18th.
I'll post when I return. Until then, "I can do everything through him who gives me strength." Phil 4:13.

Sunday, March 28, 2010

Around the Bay 30 km Race

Today was a great day to race. I did the 30 km in 1:53:10, which placed me 3rd woman overall. I am really thrilled with how I did. I felt strong and steady. A special thanks to Dale for the hill encouragement! Here's an email I sent to coach Nicole Stevenson about the race.

"As for the play by play, I can actually remember details of this race! So, here it is. I ran with those 3-4 guys for the first 15-18 km then when the hills started around 19 km (?), I was doing my own thing, leaving most of them behind. My garmin seemed to be slower than the others' so when I thought I was slower, I was on pace. Odd. Anyway, the flat section around 25 km was nice as a break before the hard hill around 26 km. This hill was particularly neat because a guy from our group ran with me up the hill, then repeated it 4 or 5 times with others from our group. So my mind was not thinking of the hill at all (when I had been prepared the entire race for that nasty hill). Then, the last few km's were sweet. I felt I could have gone harder but then just thought, hey why not enjoy the last few km's. Then I gave a sweet kick at the end. So fun! I did a cool down after. It was kinda long 'cause I was looking for a friend but all good. Then I came home, had something to eat, a power nap, a shower, and hosted Seth's 2nd birthday party!! I feel totally great. Not tired. No aches. Hardly anything!"

Thursday, March 18, 2010

Keys to recovery = emend + saucony AMP PROs + rest!

New Recovery Products.

After a 40 km run (including a few mile-hill repeats at the end) in crazy winds and rain, I immediately put on the new Saucony AMP PRO2 tights and drank some of the new Chocolate Emend. No better time to try them out than after my highest mileage week of 111 km.


Check out what Textile Insight has to say about the AMP PRO2 tights...

Saucony’s major apparel story for Fall 2010 centers around the launch of a high-end compression line called Saucony AMP PRO2. Saucony will feature the polyester fiber Celliant in the collection. Celliant is infused with natural minerals, and has been proven to help relax tissues in the body and aid oxygenated blood flow. A crucial story in compression apparel revolves around compression’s ability to increase oxygenated blood flow, which enhances both performance and muscle recovery for athletes. Saucony believes its use of Celliant in the garments will bring an added edge to those benefits. “We believe we have a new point of entry into compression that is completely revolutionary and different from how every other brand in the marketplace has approached compression,” says Todd Dalhausser, GM Saucony Apparel. “It all relates back to oxygen, and what we are claiming, through test results that we have done with competitors product, is that by wearing our AMP PRO2 product, oxygen levels in the body will increase between 15 and 30 percent faster than by using any other compression product.”

(Toss some Emend, a banana, chocolate milk, yogurt, peanut butter, and an ice cube together into the blender for a super recovery smoothie)

And here's a full description about Emend (by Eload)...

Our body is an amazingly complex machine. All of its various cells and tissues communicate with each other, and their activities are precisely coordinated. Even as you sit reading this, your heart pumps blood throughout your body, your intestines digest and absorb nutrients, your kidneys clear waste products and your lungs bring in oxygen. Although you may feel at rest, your body is physiologically quite active. Imagine, then, how much more active all of your body systems become when you engage in active movement. As your physical activity increases, so does your muscle's physiological activity. Active muscles require more nutrients to serve the wide variety of metabolic functions and events. It is a common misconception that physical activity is an "anabolic event", during which our body builds tissues, when it is, in fact, a "catabolic event", during which tissues and fuel sources are being broken down. It is the post-exercise recovery that is responsible for the rebuilding process. And as in any construction site, the right building blocks are required to rebuild that which has broken down and become depleted.
The six important recovery 'building blocks' are:
1. Carbohydrates / Glycogen:
Glycogen is the storage form of carbohydrate in the body.
We have a limited capacity to store it.
It is the limiting fuel for endurance exercise.
It is needed to burn fat.
It is replenished by consuming carbohydrates.
It recovers slowly, therefore using the "window of opportunity" is essential.
Its most potent "window of opportunity" is up to 30 min. after exercise, with the following 24 hours also being very important.
Optimum recovery needs about 50 to 100 g carbohydrates by the first 30 minutes, though practically speaking, this may be difficult depending on the condition of your gastrointestinal tract, especially after exercise in the heat. EMENDTM supplies 60 g of carbohydrate per litre, an optimal starting point.
The best carbohydrates for quick recovery are high glycemic index carbohydrates.
EMENDTM uses Dextrose as its' principle carbohydrate, and sucrose as its' secondary carbohydrate, totaling 60 grams of carbohydrate per litre of fluid, for rapid glycogen repletion.
2. Protein:
It is an essential building block in the body, from muscles to the immune system.
It is comprised of essential and non-essential amino acids.
It is vital to consume complete proteins.
When used as fuel, its' anabolic capacity is wasted, therefore a "protein sparing" diet is highly recommended.
Protein induced muscle recovery is at its peak during the "window of opportunity".
Its most potent "window of opportunity" is up to 30 min. after exercise.
It is best absorbed in combination with carbohydrates.
Optimum recovery needs at least 5-9 grams of protein by the first 30 minutes.
EMENDTM supplies 15 grams of ultrafiltered whey protein isolate per litre.
3. Water:
It is our most important nutrient.
Dehydration during prolonged exercise, and chronically, is detrimental to performance.
During recovery, replace fluids at the rate of 1½ x the deficit.
Prevent or reduce dehydration during exercise - using e load™ is a great way to achieve this.
See our Post Exercise Fluid Calculator to determine the best way to recover your fluid losses.
Replace fluids as soon as possible to prevent chronic dehydration.
EMENDTM contains an optimal sodium concentration to facilitate rehydration.
EMENDTM tastes great with natural orange flavor, encouraging you to drink.
4. Electrolytes:
Electrolytes are imperative to preserving water balance and the function of the nervous and the muscular systems.
Electrolytes are lost in sweat and urine both during and after exercise.
Your recovery drink should include the appropriate amounts of sodium, potassium, chloride, calcium, magnesium and zinc.
Sodium should be in the range of 900-1000mg/litre for optimal rehydration.
EMENDTM supplies 940 mg/litre of sodium, which is a practical upper limit of sodium due to impaired taste with higher concentrations. All other electrolytes are present in physiological ranges.
5. Antioxidants:
Antioxidants are important in the recovery period as they neutralize free radicals generated by aerobic exercise.
They can help reduce protein oxidation by free radicals and prevent secondary muscle fatigue.
Water soluble antioxidants are safest as surpluses can be urinated out of the body.
Vitamin C is a safe, effective, water soluble antioxidant.
EMENDTM uses Calcium Ester C, a buffered (low acid) form of Vitamin C that is very stomach friendly. You can actually see the Calcium Ester C because it's a different colour than the rest of the EMENDTM powder.
6. pH:
pH is a measure of acidity.
Prolonged exercise, especially in the heat, is especially stressful, and as such will increase the amount of acid in your stomach (stress increases stomach acid, as many of you with stomach ulcers will know). This can lead to stomach pain/cramps. Therefore, you want to minimize the amount of acid in your drink. A pH of 7.0 is neutral, like water; a pH above 7.0 is basic, and a pH below 7.0 is acidic. Since protein is basic (the opposite of acidic), drinks that contain a relatively high amount of this compound are more likely to have a higher pH, often above 7.0. These very high protein drinks are more difficult to digest, especially after intense exercise in the heat. Drinks with a pH below 7.0 are likely to have a more stomach friendly amount of protein, and the closer to 7.0 their pH, the more stomach friendly the drink. EMENDTM has a pH of almost 5.0. This is the closest to 7.0 of any recovery drink with a pH less than 7.0, indicating a level of protein and overall acidity that is stomach friendly.
Two days later and I am feeling great, strong, and recovered. Thanks, Emend and AMP PRO2!

Sunday, February 28, 2010

A Red and White and Golden Day

Red and White and Gold.
This a.m. I wore my red and white Saucony jacket to the Grimsby 1/2 Marathon where I won gold (well, first female) with a new personal best time of 1:18:14.
This afternoon, I wore my red and white Canada jacket to our friends' daughter's hockey game where her team won gold at the Walter Gretzky tournament.
Then, our men's team, in red and white, sealed the deal for gold.

Eload = more red and white (and purple) from today.

In red and white watching the hockey game.

The new Saucony Fastwitch racing flats did the job today in my race! The green looks like the same colour of the flowers the Olympic medalists get, don't you think?

Two happy boys wearing mommy's medals.