The HATC Food, Days 7-9, March 13-15, 2017.

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. 

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.

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.

Day 7, Monday, March 13

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.

Day 8, Tuesday, March 14

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.

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. 

Day 9, Wednesday, March 15
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.

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.

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. 

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. 

Always good food that leaves you completely satisfied upon finishing, and ready to go to bed to prepare for another training day. 

Dinner is 7:00 - 8:00 pm. It often includes ugali (flour cooked in boiling water), sakuma wiki *(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.  
* 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. 

Mashed potato was served with this dinner. 

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.

If it is not fresh, they will ask you to come back later. Honest people.

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.

A mango and beet juice from the club.

Grocery store in Eldoret where I stopped with Tarah and the kids after church. 

You can find some interesting things - like chicken parts....

and dried fish....

and also the packaged and convenient foods found in many places around the world. 

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.  

This just might be one of my favourite pictures of the trip. Thanks, Neasa.
I  asked this young girl what she was carrying - milk.
She asked me how far she had run with me - 500 m. 

The High Altitude Training Centre Facility Days 4-6, March 10-12, 2017.

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. 

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.

Friday, March 10. 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. 

Saturday, March 11.

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. 

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. 

Sunday, March 12.

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.   

Here I am in Iten, "Home of Champions" and the High Altitude Training Centre: http://hatc-iten.com and http://www.lornah.com

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.

Walking back to the camp with some water.

Fully equipped gym that includes a treadmill, bikes, and elliptical trainers.

A library where you are free to take and leave a book or two during your stay.

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.

Steps leading up to the dining hall.

View from outside my room that I am sharing with Julia, from Ottawa.

Outside of the gym, which also includes the sauna and a room for classes.

Home of Dan for massage therapy.

Massage table.

Incredible massage. No wonder, considering he treats former world record holder, Wilson Kipsang.

Outside of Dan's.

Saying hello to those of us showing up for massages that afternoon. 

About to head into church with Tarah and the kids.

Arrival to the High Altitude Training Centre (HATC) in Iten, Kenya. Days 1-3, March 7-9, 2017

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.  

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. 

Then there was doing it. 

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.

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. 

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.

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. 

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. 

On the kitchen island for Tuesday morning once they woke up and I was gone.

Thanks for the support, everyone!

Felt appropriate to take a picture of this while teary at the airport. 

Addis Ababa, Ethiopia.

Matatu drive from Eldoret to Iten.

Taking in the scenery.

Iten less than 1 km from the camp. 

The red dirt.

Kenya is one of the largest of producers of milk in Africa.

I've seen countless runners post this picture. My turn!

Dining hall.

Kitchen workers are there at least 14 hours per day.

Two of many 10 L water bottles I will consume during my stay.

Shoes, shoes and more shoes. 

Notes from the kids on the ground coffee I packed. Tea is the drink of choice here. Coffee is instant. Enough said.

Making my room cozy.

Wintery Races, Leaving for Kenya, and the big London plan

March 5, 2017

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 Re-Fridgee-Eighter (8 mile) in Waterloo on February 12 and the Chilly Half Marathon 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 iRun magazine .
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.
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.
And onward I go, continuing to step out of comfort zone and familiarity. #ThisIs40
   

Rolling with the Speed River women in Guelph. 

Yes, this was actually the finish of the Re-Fridgee-Eighter! Photo Credit: Shannon White. 

Running solo in the Chilly Half Marathon. Photo Credit: Micheal Lin.

Speed River's 2017 Chilly Half Winners. Great job, Tristan. So nice to have Coach Dave at the race.

Decorated some Frozen cupcakes for the birthday girl.

Happy 6th birthday! Made it home from the race, just in time.  

Kids helping with the batch baking. 

Batch cooking: buckwheat, beans & beef, homemade sauerkraut, and roasted brussels sprouts, kale and garlic cloves.

Hockey game. Swim meet. Hockey game. Three kids, all in one day.

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.  

This is forty.

January 9, 2017. 

Today I am 40.
I'm in a good place.
A great place.
I've achieved some incredible goals, which makes it a good place.
And I am ready for more, which makes it a great place.
I believe in setting the bar high, achieving, and repeating. I believe I can set personal bests at 40.
As I mentioned in a previous post, I joined Speed River 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.
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.
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.
Sometimes you don't know what you don't know.
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.
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.

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.

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.

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.

I don't think there is anything better that they could give me or I could want for my 40th.

Back to the difficulty in articulating my feelings.
Surreal? Crazy? Wishful thinking?
It doesn't matter to me.
I'm ready.

Spring marathon announcement will be soon! Look for news on social media.
Website: High Altitude Training Centre

Stoked oats with a green smoothie to comfort and replenish after a 34 km long run in frigid conditions. 

Thanks, John for coming to my house to help me book my trip! Glad you enjoyed the apple pie and fancy coffee.

Sardines with spinach, peanut butter and black pepper on toasted rye. Warren's recipe. I DARE you to try it!

#TeamDuChene

Excited for change. Ready to learn. Out with some old and in with some new.