Onward.

The end of this week was much better than the beginning...
In the last blog I mentioned that I had a few nagging issues, which is fairly typical when in the peak of your build. One of the issues was this knot I had in my back that started two days before the Zoo Run 10 km road Cdn champs. It was a heavy week of training and I was just finishing a run and thought I just slightly tweaked something in my back. I continued to go to my regular weekly physio and massage appointments but it wasn't getting that much better. It was really bad this past Tuesday when I tried to do mile repeats on the track. My lower body was fine but I just couldn't breathe properly due to the tightening and pain in my upper back between my shoulder blades. It was really bad in the mornings and since I had a sick kid home from school, I had to do a few 5 am runs. It was also one of those weeks with three nights in a row that I was up every hour, on the hour for nightmares, trips to the toilet, and kids falling out of bed. These things definitely did not help. So my physio and massage treatments got a bit more aggressive and frequent to treat the issue. Thankfully with the help of Ron O'Hare, Paul, Sherri and Cynthia, we got it figured out, which included a connection to my broken ribs incident in February. Part of the plan included running later in the day, which made it tricky with Jonathan's work and the kids' schedules but with a Team DuChene talk, we got it done. It's not easy for me to ask for help and admit that I can't keep all the balls in the air but with STWM only 2 weeks away, it was critical. And being humbled is also a good thing.
I finished the week with a 35 km run that included a steady 29 km with a 6 km pick up at the end while perfecting my carb "sweet spot" as Trent Stellingwerff calls it. Knowing your ideal hourly g carbs and mL fluid is key for race day and one must practise ahead.
It's officially taper time for two weeks (although last week we cut the mileage a bit due to the back issue) with one complete rest day each week and runs between 3 km (day before race) and 24 km (last long run the week before). My husband will be away for work for a few days so I'll get my mommy jobs done in the day and get to bed early with the kids in the evening. Toss Thanksgiving in there and I should be well rested, recovered and relaxed. Onward we go.

Still working on my College of Dietitians of Ontario renewal, which includes reading this book co-authored by fellow Registered Dietitian/Saucony Athlete/Mom/Marathoner, Kimberly Mueller.

My friend, Britanie - boosting my van a few days before chemo round 3/8. Such a great gal. Such a great friend. She just got some positive results back, which we are thrilled about! Thanks for the thoughts and prayers.

Yep, a screen time moment. It happens. And what an interesting mix of items on our kitchen island!

Van needed a new battery so we walked home from school and stopped by the park. Love these moments.

Enjoying writing regular columns for iRun magazine. I have one in the current issue on being active as a family. I've also done a few iRun podcasts, which has been fun (click on date): July 27, 2013 and August 2, 2013.

Greek salad with sardines on kale. Yes, I quite liked it! Like I say, no salad is ever the same.

One of my favourite comfort afternoon snacks is peanut butter & ground flax seed on pumpernickel toast with a cup of coffee.

I will be ready

Getting ready to speak at the school Jump Rope for Heart event.

Great friends. Wonderful runs. Clayton and James are returning from injury so couldn't join me for the entire 38 km but having them with me in the middle made the time fly.

At the Wayne Gretzky Sports Centre. Micah's 99'ers game one day. Leading the VIP's around the track at the Grand Opening the next day.

So glad for the Liberte truck. Don't think I could have managed giving samples to the thousands at the Grand Opening! Watch the video here.

99 everywhere!

Leading the walk with the MP, MPP, etc

Wade was an Olympic torch runner a few years ago when Kevin Sullivan ran it into Brantford (Walter ran his part in Vancouver).

Thanks for your support, Wayne Gretzky!

This past week was likely one of the most physically difficult ones this build. Recovering from the Zoo run and solo 35 km run the next day, doing 1 km track repeats, completing my most difficult tempo ever, and getting in 165 km (long run 38 km) made for a challenging week. My body is battling a few nagging issues but I'm confident I will recover well, especially with my day off today (first one in weeks) and upcoming taper.
Not only was the week physically challenging, but busy with the usual activities with the kids, church, work, and the house, and two community events. On Friday I spoke to the kids at school about the importance of healthy eating and physical activity at their Jump Rope for Heart event. And on Sunday afternoon, I walked the VIP's around the new track at the Wayne Gretzky Sports Centre Grand Opening. And on top of that, this is the time of year for contract/application/renewal work for the college, carding, and some sponsors. Busy but blessed.
20 days to Oct 20! STWM 2013 I will be ready.

Holding Strong

Another successful week of training in the books and 4 weeks to go until STWM!
I got in 165 km (and the usual pool and bike cross-training), which included a silver medal at the Zoo Run/Cdn 10 km Championships in Toronto with no taper.  It's a tough, twisty course that I've only done once before but I felt much better this year than last when I was ready to get into my taper for STWM right away (and I had that nasty blister that wasn't healing). Completing my 35 km long run this morning, after 22 km the day before (warm up, race, cool down) was exactly how it should have felt - not zippy but strong and steady. I'm ready for another hard week! Gotta really take care of myself now though as this is when my body is pushing its final limits with immunity low and susceptibility to injury high. Sleep, nutrition, hydration, phsyio, massage, and rest are high priority now.
For those of you interested in my friend, Britanie...we enjoyed a great afternoon together last week, eating Williams' wild pacific salmon rice boxes (LOVE them), shopping at Costco, and drinking Starbucks together. She just had round 2/8 of chemo and is holding strong.

What a team! Coach Rick with athletes, Ben Sayles and Krista DuChene. I am twice Ben's age (!!) but we make for a great pair on the track. Congratulations on your silver world medal (age group triathlon championships in London, England) and best wishes as you too attend school at the U of G. Go, Gryphons!

Busy start to the weekend with picture day at school. Love the stair steps.

Thanks, Auntie Chantale and Uncle Kevin for watching Leah and Seth for us. They quite enjoyed their sleepover. Seth had three favourite things about your new place: 1. movie watching, 2. Auntie's brownies and 3. the hot tub.

Enjoyed the press conference with Rob, Eric and Natasha for the Scotiabank Toronto Waterfront Marathon. Glad Leah could come along! Thanks for another great weekend, Alan Brooks and CRS crew! Canadian Running Magazine photo.

Proud of the two Megan's who completed their first post-baby races this weekend. Megan Metcalf-Wright did the Zoo Run 10 km Cdn Road champs. And in this picture is my friend, Megan Gecas after winning her age category at the Brant Waterways 5 km.

My friend Dean, after setting a personal best (since 1995) at age 70. Way to go in the 10 km! See you back at the gym this week. Keep inspiring!

Typical racing picture...Lanni, Krista. Krista, Lanni. When we stand next to each other in our matching Saucony/Eload gear, people ask who is who! Great job in the race, Lanni. You really wanted it and dug deep for a well-deserved win! Canadian Running Magazine story (here). Canada Running Series photo.

LOVE this meal. Easy take-out better than the other common fast-food options.

Distributed Liberte samples at the Brant Waterways 5 & 10 km races. A hit!

Great end to a fun & busy weekend, apple-picking with the fam.

Loving this Life

2.5 yr old Leah continues to be happy wherever we go, whether it be the gym for training, the rink for hockey, the grocery store, or just staying home! She just loves reading books and following my every move. It's all about wearing pink and running shoes lately! Big girl is out of her crib and diapers.

Took 5.5 y.o. Seth for a sundae at Menchies. Wow, what a place! It's like a candy store with a bit of frozen yogurt on the side! I'll have to make a stop there after STWM!

Team Cylka cheering on 7.5 y.o. Micah in the gold medal game.

My dear friend, Britanie, has started her chemotherapy treatments. She said she thought of me, toughing it out on a run, to get her through a bout of post-treatment nausea and vomiting. What a girl. Of course, I think of her to push me even further. Here she is with her son, a great friend of our boys'. Can't wait to spend the afternoon with her tomorrow.

Delivering a short message at the Walk of Hope. Know your body and listen to it!

Training continues to go well for STWM. Only 5 weeks to go!
Like I wrote last week, I'm spending way less emotional energy on this race. As you can tell from the pictures, the kids are keeping us pleasantly busy and we are so blessed to have them. Four runs this week (average 22 km) started at 5:15 am to make our family schedule work (our 7 y.o. had a hockey tournament in Toronto, etc.) but I didn't mind. I love the juggling act and am a morning person anyway. Just a little odd when Jonathan kisses the kids, and me, good night at the same time! And of course, the skunks and raccoons always make the run exciting.
My workouts remain steady and consistent with no surprises. Just what you want and again, what I had pre-Worlds. This past week included 20 x 300 m's, a tempo, and a 40 km treadmill long run. Yes, you read correctly. Couldn't do the long run Saturday and needed childcare so relied on the belt to get it done. Great way to get the fluids/carbs perfected, thanks Trent! Because last week's run was more of a progressive one, coach wanted me to hold steady with a pick up in the end. So, I held an even pace for 2 hr then picked it up for the last 39 minutes. Loved every minute of it! Logged 170 km for the week.
This coming week will be another big one with high mileage and intensity, including the Zoo Run/National 10 km Road Championships. Story here. Like last year, I'll train through and use it to keep me sharp. No big expectations.

Back at it

The 2013 Scotiabank Toronto Waterfront Marathon is exactly six weeks away and I am feeling more confident, each and every day. I think it is safe to say that I am nearly hitting the same workouts and mileage as I was pre-Worlds. Lots of time to keep at it.
I must say that I am certainly not investing the same amount of emotional energy this time. I am blessed with enough busyness in my day to keep my mind occupied and that is a good thing. Our 7 yr old made a rep hockey team that has him on the ice 4/wk and our 5 yr old resumes swim lessons next month. Don't get me wrong - like every marathon I want to give it my all but after Worlds, I've been able to step back with perspective. I want to train and race because that is what I do...and put it to good use Oct 20th,  hopefully with decent weather (;

Glad I can continue being involved in the community.

After school road hockey!

Yep, back to marathon training with kale, beet, salmon and kidney bean salad.

Walk of Hope a hit!

This Story Is Not Over!

Here we go, again! Read it here!
I gave 100% for six months with text-book training and racing (3 PB's - 5 k, 10 k, Half Marathon) in my preparation for the World Championships only to face heat illness at 12 km with vomiting, tears, crazy story-telling, and near unconsciousness with non-English speaking Russians shoving smelling salts up my nose. Not what I imagined! Athletics Canada (and Speed River) Coach Dave Scott-Thomas was with me in the ambulance and while chatting, I remember saying, "Well, I guess this is my story.".
It stunk. I was humbled. I was disappointed. It was my first-ever DNF.
But my faith remained strong and like I wrote later that night, shortly after my ambulance ride I kept fluids down, stretched, walked, and with our team doctor, watched the others finish (way to go, Lanni and Mary through cramps, pain, agony), and jogged back to the hotel, feeling much better especially knowing 22 others DNF'd and it was not just me!
And I knew my story was not over.
It was actually back at the warm-up track, after assisting a hobbling Lanni, that I first had the idea to run a fall marathon. After an emotional hug with Trent S. and Rob W., I said to Rob, "Can you keep a secret?...". And after telling him my idea, he enthusiastically agreed that I would quickly bounce back since I didn't gruel through what the 46/69 women did that day in the 35 degree heat and humidity. He too planned to run STWM (read story here) after a short post-Worlds break, which would not allow loss of the fitness gained in our amazing builds. Once I connected with Rick and Jonathan back at the hotel, it was revealed within minutes that we each thought of me running a fall marathon. It was just a matter of who would say it first!  I think Rick would have given me my training plan that night but we agreed that I would enjoy my break and he would contact Alan because Scotiabank Toronto Waterfront Marathon (STWM) was the perfect choice. STWM feels like my home race; it is familiar and comfortable with family and friends nearby. Alan and the CRS crew take great care of us. I won't have far to travel, will benefit from a pacer, and love the fall. 
So, I've been training for a week now and all is well. I'll be honest though, I allowed myself to fully indulge in 10 days of AMAZING European cuisine (you should have seeeeeen the sweets and treats I enjoyed!) and have a few pounds to shed but know with 3 babies and 1 injury, it will come. Patience. I needed that break and enjoyed every bit of it and it motivates me even more to get back into great shape. Again, the cross-training is a great help in my attempt to get back where I left off, pre-Worlds. It's way too early to set a goal time and sure the prize money, Canadian record, PB and all those things are incentives but honestly, I just want to work hard and put it to good use, October 20. We will likely do everything nearly the same as before Worlds because it worked so well. Race dates will be a bit different but I will do the Zoo run 10 km Canadian road champs as a sharpener. So, with just 7 weeks to go, I will buckle down and hopefully have a better ending to this story!

This is the first picture I've seen with me actually running at Worlds! Mary, Lanni and I had a good thing going...for a while anyway! (Krista - middle with red hat, Lanni on the left, and Mary with white hat, left of Lanni).
"Krista, along with Lanni Marchant in the Lead pack, early on, at Moscow World Championships Marathon on August 10th. Silver medallist Valeria Straneo (in blue) just in front. PHOTO: Victor Sailer, PhotoRun"

An absolutely wonderful 10 days

Tomorrow ends our 10 day European Vacation. It was amazing. Grand. Wonderful. The best.
Our travels in Russia, Czech Republic, Austria, Germany, Switzerland, France and Italy were absolutely great. The culture, food, scenes, pace, travel, walking, shopping, relaxation, and 10 days with my husband to celebrate 12 amazing years of marriage was absolutely epic. Epic seems to be the word to use these days so yes, it was epic! A big thanks goes to Jonathan's parents for watching the kids. I last saw them Aug 2 so I hope they remember me!
I've recovered from my attempt at the marathon. Thanks for sharing your experience, Lanni .
I've chatted with Jonathan and Rick about what is next. After 10 days with a lot of amazing food and as much cobble stone walking, I'm ready to lace up the running shoes again (;

Our last evening together in Europe.

Delicious food in Rome, Italy.

Love in Paris, France.

Breath-taking sites in Bern, Switzerland.

Breakfast in Munich, Germany.

Fashion in Vienna, Austria.

Amazing buildings in Moscow, Russia.

Cobblestone in Prague, Czech Republic.