Pictures, Aug 9-10. IAAF Worlds, Russia.

1. Carb loading.
2. Clean sport.
3. Runner.
4. Fuel.
5. Race gear.
6. Canadian marathon women.

Not in the plan

It's late and I'm tired with a 6:30 am shuttle to the airport tomorrow but wanted to write about today.
Everything leading up to the race was perfect. Text book. But as marathoners we know we can have that amazing build and that terrible race. Long story short...I collapsed while reaching for my eload bottle at an aid station and DNF'd...with 23 other women. Racing at 2:00 pm in August is quite ridiculous. Temp was about mid 30's with the humidity. Apparently the start time had to do with tv and a very large sum of money. Hopefully a lesson has been learned. Spectators were guzzling water and looking for shade, ambulances (me included) were whizzing by like crazy, and women were walking and cramping (way to go, Lanni and Mary).
Again, great support from the team. Poor DST had a tough time communicating with the Russians medical folks. I ended up in 3 or 4 ambulances! After much vomiting, sharing some crazy stories about marathoning vs childbirth (?), some tears, and being told nearly half the field dropped, I felt better. I watched the finish and kept fluids down then actually jogged 6 km back to the hotel to meet  Rick and Jonathan. A massage, shower and food has me feeling pretty good in my bed right now. God is good, all the time. Tomorrow starts our vacation on our 12 th anniversary. The break will be good. Then we will see what is next.

10. 11. 12.

10. 11. 12.

Like I said before, I am a numbers person and the numbers ten, eleven, and twelve have been in my mind the last few weeks.

10 August. My 10th marathon, first marathon was 11 years ago.

11 August. Our 12th anniversary and start of our 10 day European vacation (first kid-free week away since our honeymoon, departing to Prague on flight #2012 at 1125).

12. My Guelph Gryphon hockey jersey number. 

And now...

211 My IAAF World Championships Women's Marathon number!

Not sure what this might mean in terms of my marathon time or placing!? Anyway...

We've settled quite nicely since arriving, Wednesday...

Staying at the Crowne Plaza, World Trade Centre in Moscow while at the IAAF World Championships with Team Canada for the Marathon has been great. The wide variety of food is healthy, the rooms are quiet and comfortable for resting (thanks, Mr. Rob Guy for switching rooms w Lanni and I so we didn't have to sleep on a cot) and the atmosphere in the common areas with hundreds of other athletes is pretty neat. 

We finally got our luggage Thursday in the early evening, thanks to the persistence of Mr. Scott McDonald, Mr. Peter Eriksson, Mr. Guy and many other team leaders. Seems that in Russia you are given an answer with the expectation that there is no conversation. But after being told a second time that the luggage would arrive,"this evening" our leaders got to the bottom of it. Half of the team were sure glad to see the 30 + suitcases in the lobby after dinner!

Earlier Thursday we met up with NZ marathoner and friend, Mary Davies at the pool and then had lunch together. It was great to see her, and I can't wait to be with her on the start line! She and I have a great connection.

The highlight of Thursday was when Coach Rick and Jonathan came to our hotel to meet with Athletics Canada's DST and Trent, and I. I was glad to see that they arrived safely, review the course, and confirm the race plan. 

Later Lanni and I headed to doping control to give our blood, which was a very well-organized procedure. A lot of work but necessary for a clean sport.

Thursday and Friday for Lanni and I is quite low key; lots of carbs and fluids, and 8 km (Thurs) and 5 km (Fri) of easy running w a few pick ups. We pretty much stayed put all day in the hotel. 

We had a team meeting and picture Friday at 2:00 pm, got our bottles set with Eload (expecting 30 deg C!), hydrated, snacked, ate, and rested. For this marathon , we have our own tables w our own team personally handing us our bottles. Trent has been phenomenal for the team. He knows numbers and studies like the back of his hand. From ideal female marathon BMI to optimal # g carb/h, he's got it! He's sent me a few documents that I look forward to reading once I return to my RD office, after racing and vacation of course. 

I am sooo glad the marathon is day one of competition!

I am ready. Really, ready.

Let's get this race going!

Internet limited. May not be able to post.

Germany to Moscow

After Jonathan, Micah, Seth and Leah dropped me off at the airport, I was on my way! From Toronto, I  flew solo to Dusseldorf, Germany for a training camp with the other Canadian Athletes in Kamen, Germany. Other than a bit of a mix up with the train (just into my 1.5 hr train ride from Dusseldorf to Kamen it stopped so I had to re-board elsewhere), travel was rather uneventful, which was great. In total it was 11 hrs. 

I didn't sleep much on the 8 hr flight but rested, stayed hydrated, watched a movie, read, and moved my body regularly. By the time I was on the train, I slept!

After arriving at the Kamen Sports Centre, I met a few from the team, got settled into my lovely, private room and went right to bed until lunch. I napped again then went for my first run with Lanni, Trent, Coach Dave Scott-Thomas (DST), and Anthony. After dinner I was in bed at 8:00 and had a great sleep. 

Sunday, Monday and Tuesday was filled with relaxation, tapered running with some short tempo sessions, napping, rookie night, meetings, treatments, and great meals with the team, including a delicious BBQ. Coach DST and Trent were out on the track as Lanni and I had our last sharpening run. Felt great!

Wednesday is set to be a long travel day from Kamen to Dusseldorf to Moscow. Getting out of the airport, driving to the hotel, and accreditation, with each athlete giving a blood sample, will make for a long day so we will take the day off from running.

Update...today's travel day is proving to be very long and complicated. So far, 5 Canadians missed their flight due to Visa problems ...now half of us (me included) don't have our checked luggage (supposed to arrive tonight). Three hours and five forms later, we wait for our two hour bus ride to the hotel through Moscow rush hour. We will get there. All good!

Will try to add pictures later.

IAAF World Championships, August 2013

Well, it's time. Time to fly to Germany for a short training camp then over to Russia to race the marathon!
Here's the link to the iaaf site.
The Women's Marathon is 0600 h our time, Sat., August 10. 

Ready. More Than Ready.

Thanks for the support in this article, Sean and Brantford! 

I am ready. More than ready. Trust me!
My physical body is in its best shape. Ever. And the numbers prove it. I have been sleeping like a baby and have absolutely no niggle about which to complain.
Mentally and emotionally however, I am a bit drained.
My husband has been very busy and away a lot during this marathon build so I feel a little fatigued. The effects of our pastor's death, and my husband's many out of town business trips has worn me out.
Don't get me wrong, I am grateful for God's blessings. We know Jonathan is serving at our church, has a great job, and is our amazing Team DuChene leader whom I immensely respect. And we have three wonderful children. I know I'm called the Marathon Mom and like I've said many times, I strongly believe God has given me the blessing to juggle everything. But it is work. Hard work at times.
I've seen enough rolled-up socks on the couch, clumps of dog hair, cushions and legos on the floor, un-flushed toilets and training potties, dirty dishes in the sink (across from an empty dishwasher), and mountains of laundry. I've wiped enough bums, heard enough of the same kids' cd that's been stuck in the van for more than a year, given enough baths, cooked enough meals, boughten enough groceries, cut enough pancakes, poured and cleaned up enough glasses of milk, answered enough questions, heard enough crying, whining and fighting, and responded to enough, "Mommy....?'s". Ok, so you get the point. But don't worry. There is a great ending to all of this. Once I get on that flight Aug 2, it will all be behind me. Like the weekends I've enjoyed travelling to race, this will be the same. But better. With tapering and sitting around waiting to race for an entire week, I will start to miss the busy life, get bored and stir-crazy and have all that extra energy saved; that's when I will know I am more than ready! Really, it's my secret weapon! The energy I build during my time away will peak, perfectly. Leaving any sooner would cause me to become flat and fatigued so I'm glad I have one week. I am really starting to get excited. I can feel the love and support from those around me, energizing me even more.
It's going to be good. Great.
With my taper, we are decreasing the volume most significantly now, between the third and second last weeks (138 to 110 km with the last week at 90 km, including the race). We will keep quality in the tempo and track sessions but they won't be as long. This past week I ran 138 km, which included my last and most difficult tempo of 16 km @ 3:28/km within a 26 km run on Monday. It felt like the perfect marathon workout with an even balance between staying tough, mentally and physically. And again, it was on the treadmill since it works so well for me. In fact, I think I did all but one of my tempo runs on the treadmill. No decreasing incline or speed even if you want! On Wednesday Natasha and I chased each other around the track with Rick juggling stopwatches as she did mile repeats and I did 3 x 2.4 km. I felt strong. Finally, on Saturday I did my last long run. I was to do 32 km but Rick and I know that at this point, you do what you want, what you feel like, and what your body says. And for some reason, I wanted to be right at 30 km. I missed seeing James but was glad to have Natasha and Clayton for most of it. They have been an excellent Saturday morning running group. Clayton and I have been running together for over 10 years. I think that when we started, he had one child. Now between us we have six and are still great running friends. Peggy, his wife is a wonderful person who I've admired as a patient and caring mom who also balances part-time work, as a teacher. Thanks for coming out to give Natasha and I our route, Clayton! Of course, thanks to Rachel and Darren coming in from Toronto for those tough tempo long runs!
This week will include one track session with the rest easy running. Lanni's coach and Rick connected a few weeks ago so our week of training in Germany and Moscow will nearly be identical. I look forward to rooming with Lanni again. Like Rotterdam, I'm sure we will gel with our sleeping, eating, relaxing and training routines to have amazing races. Sure, we can be seen as rivals but really what we have is ideal. That Canadian record will go down, by one or both of us!
I have most of my packing complete so will get the final things done before Friday. One more trip to the grocery store, a few more loads of laundry, 3 kids' suitcases to pack, a bit more housecleaning and I am done. D.O.N.E.
The moment Chuck picks me up to go to the airport will be such a mix of emotions.
I've never left my kids for so long (19 days). In fact, I don't think I've had one kid-free week away, since having kids.
And I am running the biggest race of my life (so far!).
But I know I am ready. Oh, so ready!

Backyard kale smoothie cheers.

Won't miss these surprises when away. Good thing I haven't used our warming drawer in a while!

Love these ladies. Maureen and Jeanetta are likely the #1 reason I've been this successful as a mom and runner. They have watched our kids at the Wayne Gretzky Sports Centre for hours and hours over the last 7.5 years. Each kid has gone since only a few weeks old. Thank you!

Enjoyed my first day off in a month with a haircut and coffee. Well, several coffees to be honest.

Thankful for my sister in law's pool, 5 doors down.

Lovely summer weather enjoyed in the backyard.

Thanks for the tremendous support, Wayne Gretzky Sports Centre friends! I took a picture with my phone so that I can look at this while in Russia.

And thanks for a great article, Sean!

Silly putty on cushions. Nope, not unless it's Lanni!

Eat well. Sleep well. Train well. Recover well. Repeat.

Just a few tune-ups and I'm off! Thanks, Paul.

Crossing t's and Dotting i's

Most runners like numbers. I like numbers. So, here are mine for this marathon build:
Total program weeks: 17
Training weeks: 11
Racing w/ taper weeks: 3  
Marathon taper weeks: 3
Races: 6 (Mar-30 k, Apr-8 k, Apr-Half, May-10 k, June-Half, July-5 k)
Personal Bests, 4: 8 k (26:59 HSROT), 10 k (32:52 Ottawa), Half (70:52 SVHM*), 5 k (15:58 Dash) 
Average mileage for 11 training weeks: 158 km (150, 150, 145, 150, 160, 171, 170, 160, 165, 170, 145)
Average distance for 11 long runs: 38.5 (35, 35, 40, 39, 40, 36.5, 40, 36, 40.4, 44, 38)
Weight: 116 lb
Resting heart rate: 35 BPM
* not certified course

We are three weeks from the big day and the bulk of the work is done.
I am so grateful for the help of my team, so many to name.
I know I am in the shape of my life.
Since returning from injury in January (after 2 months of no running), Rick and I were fairly conservative with my training and racing. We set decent goals and aimed for quality mileage. Each and every week has been better than the one before. I know I am set to peak for the marathon and can't wait to give all this extra energy, August 10. Yes, extra energy.
I took a lot of pictures this week to capture my thoughts and feelings as I enter the taper phase.
I've crossed a lot of t's and dotted a lot of i's. And it's been worth it, every time.
It's going to be good. Great.

Off to the treadmill and pool at 5:26 a.m.

Preventative icing for a few minor niggles. Other than this, and a tiny sore spot on my wrist from my watch (if I have to think of something), I have absolutely no complaints. Weekly physio and massage are definitely the reason for this. Proactive, not reactive.

Daily afternoon naps.

Bed time 9:04 pm. Now that it's summer, the kids and I often go to bed at the same time!

Motivation. Dean is 70 and a great motivation for me. He loves nature, photography, healthy eating and ran the 30 km Bay race this year!

Mike is another great friend from the Gretzky Centre. A few years ago, I was pushing it on the treadmill and he offered to fill my Eload bottles. I gladly accepted and we've been great supports since. We've encouraged each other through injuries and really enjoy being side by side on the treadmills. Can you see speedy Dean in the background?

It's all about recovery. Saucony recovery gear, Emend and napping. We get it done.

I'll take this 2:27 ... or better!

Cross training in the pool (bike and elliptical) has been key.

Team DuChene getting ready to go to a race.

Love 'em.

Heart.

Coach Rick. Superb.

The Chariot - couldn't live without it for training and racing.

Micah, age 7. First 5 km in 30:17, chip time. First in age 2-10 y.o. group.

Stir-fry with kale, onion, eggs, tuna, chick peas and chili sauce. Yes, I do love this kind of food. Don't knock it until you try it! Thanks, Stacey!

Kicking it in the end to make it under 16 minutes for a speed work 5 km race in HOT high 30's. Done! 15:58 and first overall (male and female).

Congrats on the retirement, Josie! 37 years at City Hall. Wow! Talk about commitment. Thanks for all your support with Rick as coach. Can't wait for the 4 of us to celebrate in Italy!

Recovery after my last and 11th long run, 38 km. Always best with coffee and smiling faces. 

A bit of reading before our Europe trip.

Great friendship. Britanie has been through so much lately. She had a masectomy this week and has a long road ahead of her. We are such great friends. You bet I will be thinking of her during the marathon.  When I think it's getting tough, I will press on as it will be nothing compared to her surgeries, chemo, and radiation.