When My Kids Need Me, They Need Me.

After writing, "Krista DuChene on the 2016 Chilly Half Marathon" I was really hoping to have an exciting post race report. But unfortunately it is not the case this time.
Going into Sunday's race, my training proved I was fit. The mileage was appropriate and I was hitting workouts close to when I ran my PB of 1:10:52 in 2013.  I was told that the time to beat to make the World Half Marathon team was 1:13:13 and I knew it was definitely within my capability. I ran 1:14 earlier this year in January and training had only improved since then. Other than a slow 1:16 in February in Vancouver due to inclement weather, I was confident that I could get the job done. Then I got sick. Now, I'm not new to this sport and know that when one gets sick or injured, it can be an indication that you are in too deep. You push your body to the limit but sometimes it fights back, telling you to take it down a notch.
Enter the marathon mom explanation.
Feel free to quit reading if my parenting talk exhausts you. That is fine with me. Or, think about everything your mom did for you as a child. Because I am no different.
For reasons I don't feel necessary to explain, I have not slept well for the past two months due to being up in the night multiple times for multiple reasons with multiple kids (and at times, the dog!). It has been exhausting. Five days before the race I had that trickle in the throat that hinted something was up. I continued with my normal routine, tapering for Sunday's race, having solid afternoon naps, eating well, drinking plenty of fluids, and getting to bed in decent time. I even slept in our basement with earplugs for the two nights before the race. But it wasn't enough. I thought I was fighting this nasty virus that was going around, and went into the race refusing to make it known because a) I was denying it myself and 2) I was proud and didn't want people to think I was already giving an excuse for a bad race before even starting. The two indicators that proved I was sicker than I thought were 1) my resting heart rate was high, averaging about 39 all week. Normally it would be in the mid-30's. My RHR tells me lot about myself. 2) due to my pounding headache, I actually took something for it the night before the race. The last time I took any sort of pill for pain was 2 years ago when I had my stress fracture. That tells you something.
Race morning was uneventful; everything was routine and going well. The weather was absolutely perfect and my legs were fresh. I was close to target at 5 km but as the race progressed, I slowed. I felt like my effort was there but just didn't have the pop or the numbers to prove it. At some point in the race I started to think about my B goals. I still had my time from last year that might earn me a spot on the team, and I still wanted the win. Then at 17 km, Leslie Sexton made her move. She is training for Rotterdam and had the steady-pacing rhythm nailed perfectly. Her coach rode past me on his bike and my body just didn't respond. She gained a decent distance from me and secured a solid win. After crossing the line, I was pretty upset. I congratulated Leslie. She is one solid runner, starting to really make her mark. Normally I'd stick around for pictures and the like but this time I just wanted to change my shoes, do my cool down, and have a good cry. Immediately upon finishing my head was pounding and fellow Saucony runner and masters champ, Predrag came to the rescue when his wife found me an Advil. He was also right there for me when I broke my leg, two years ago. I was so desperate that I swallowed the pill dry before heading out for my cool down. Once I returned I found a quiet corner and let the tears flow with Coach Rick and Josie. I've had my share of letdowns but this one really stung. As a mom, you hear every cough, sniffle, sneeze, cry, moan, shriek, sigh, door close/open, toilet flush, and faucet run in the middle of the night. It is not something you can easily turn off. When my kids need me, they need me. My husband is an incredible dad who works hard to provide for us but when his head hits the hay, he hears nothing! My tears were flowing because even though I have learned to be better at saying no more than yes this year in order to put everything into my Olympic year, I still struggle. Making sacrifices is one thing. But trying to be a princess with perfect sleep, rest, nutrition, training, preventative maintenance etc. is another. It's tough, incredibly tough.
In a few days the announcement will be made for the World Half Marathon team and I will not be on the list. Running the Around the Bay 30 km race was always the alternative so that is the plan right now. I have a bit more time to get over this cold, do some decent workouts, and get out on one of my favourite courses. Can't go wrong with another local, high-class race! I've done it several times and it will be an excellent way to prove my fitness for Rio, and end my winter/spring season.
I was looking up some verses on disappointment to help encourage me and remembered my own words, "God's plan is better than mine.". Onward I go.

Checking the watch. Photo credit: Fleur-Ange Lamothe.

Stretching out the arms. Photo credit: Fleur-Ange Lamothe.

Striking some sort of pose. Photo credit: Fleur-Ange Lamothe.

#TeamDuChene,  a great cheer-up after a bad race!

2016 Chilly Half Marathon

The 2016 Chilly Half Marathon is quickly approaching. On March 6, runners in Burlington will be racing for various reasons: a rust buster after holiday indulging, a training run in preparation for a spring marathon, a fitness test after time off from injury or illness, or in my case, a chance to make the 2016 IAAF World Half Marathon Championships (WHMC) team.

Last year at this event, Reid Coolsaet ran 1:03:37, which still stands as the fastest qualifying time for the men’s WHMC team. At the time, he was using it as a sharpener for the 2015 Rotterdam Marathon where he would be aiming to qualify for the Rio 2016 Olympic Games, which he did. I too was using it for the same reason, and also successfully met the Canadian standard, which was announced a few weeks after we competed. But last year’s Chilly Half was even more significant for me as it was the first half marathon I raced since fracturing my femur at the Montreal/Canadian Championships Half Marathon just over 10 months before. After crossing the line in 1:14:01 on that brisk morning in Burlington, I clearly remember putting my arm in the air, elated and grateful, knowing I still had it. I was overcome with emotion as I realized that I hit my target exactly, and knew that with six more weeks of training I would be able to attack the Olympic marathon standard with complete confidence. It is a memory I will cherish for a long time.

The only other time I raced the Chilly Half Marathon was in 2012 (read about it here). It too was a significant year. Our daughter, who I was still breastfeeding, turned 1 that day. And after racing a strong Around the Bay race a few weeks later, my coach and I decided to compete in the Rotterdam Marathon as a stab at the 2012 Olympic Games Marathon standard. I ended up running 2:32, taking 7 minutes off my personal best but it wasn’t enough for the required 2:29:55. But 2012 became the year I put myself out there. I became a serious contender, able to compete at an international level. And the Chilly Half was a big part of that.

The Chilly Half Marathon is an excellent event for runners of all types. For me as a parent, it is ideal because it is close to home; I can be there and back with my family in half of a day. This year we will be celebrating my daughter’s 5th birthday once I return. Racing locally also allows me to avoid lengthy travel, eat my own food, and sleep in my own bed the night before. For me as an elite athlete looking for a fast time, the course is certified, record and ranking eligible, and flat with an out-and-back layout, my preferred type of race. While you can experience some wind off the lake when returning to the finish, the support from the other runners on their way out is motivational and encouraging.

In preparing for this event, I started with a similar build to last year by racing the same 10 km and 10 mile races in December. But instead of the 8 km race I would normally do in January and because I didn’t race a fall marathon due to a fractured metatarsal in my foot, I moved up to the half marathon distance right away. I completed the half marathon in Houston in January, and Vancouver in February. I didn’t expect to run personal best times at these races but knew I needed them to build my strength and fitness to have a spring minor peak before my summer major peak in preparation for Rio. I’ve averaged 125 km/week for a few months with plenty of cross training, weekly interval workouts and tempo runs, and most long runs of 30 km. The numbers are there and I believe I am ready for a solid race, particularly if the weather cooperates.

With “Chilly” in the race name, one can expect less than ideal weather conditions but based on the relatively mild Ontario winter we’ve had so far, I and many others are likely approaching it with optimism. If it is a cold and windy day, I’ll likely wear arm warmers or a thin layer under my singlet with a hat and gloves. Regardless, I will be in shorts with my usual compression socks as I find anything longer restricts my knee drive. Fortunately one can get away with wearing less clothing on race day as opposed to a training run because you heat up quickly with exertion, have the benefit of adrenaline, and if you are cold it can motivate you to run faster to get it over with sooner!

As for sport nutrition, if one uses gels, you should plan to ingest the same amount you normally would in such an event, regardless of the weather. As for hydration on a winter day, drinking less liquid would be appropriate as opposed to more when racing in hot and humid conditions. For me, I have an early light breakfast and hydrate well before the race so will likely skip the water stations but consume 3 gels, particularly because of a later 10:05 am start.

For those looking for a shorter race, consider the Frosty 5k that is also also a flat, fast, out and back course.

To all running, for whatever reason, have a wonderful race. Hope to see you smiling at the finish line with your arm in the air!

For more information, visit: http://www.chillyhalfmarathon.ca/site-chilly/Chilly_Half.html

Love and Sacrifices are part of Team DuChene’s Olympic plans

February 14-15, 2016
Today is Valentine's Day and I am sitting alone in my pyjamas in my hotel room after having dinner alone. It is the first February 14 I haven't spent with my husband.
Tomorrow is Family Day and I will spend most of it alone without my family, on my return trip home.
After racing the Vancouver First Half Marathon, I was to fly home in the afternoon but that flight was cancelled, forcing me to wait until the next morning. But it didn't bother me. You see, every day spent with my husband is filled with tremendous mutual love and respect. And every day spent with my family is family day. I don't need these days marked on a calendar. This Olympic year is about saying no more than yes. I cannot and will not try to be super mom/wife and do it all. So if it means a lot of sacrifices along the way, so be it. We can celebrate in exactly six months on August 14 after the Olympic Women's Marathon when Team DuChene is in Rio. Not alone.

Last indulgence for six months until the Olympic Marathon in Rio on August 14, 2016. Chocolate always tastes better after a race! 

Race Reports

January 17, 2016. Aramco Houston Half Marathon - Houston, Texas.

Photo: Alan Brookes. Many Canadians headed to Texas to race in the half or full marathon. 

The Houston Half Marathon was my 2016 season opener after my two December 10 km and 16 km rust busters. I knew I was far from my best but was ready to test my fitness and put in a solid effort. Race conditions were ideal and I completed the race in 74 minutes, exactly the time I expected. The 1st km felt the same as the 21st and I enjoyed racing against a deep field of women, many Americans chasing the standard or preparing for the USA Olympic Trials. I did not have high expectations for a good placing with such a deep field but was pleased to be the first Canadian woman and pick off a few Americans near the end. Eyeing my competition ahead without paying much attention to my finishing time was great experience for the Olympic Marathon where placing means far more than finishing time as the course is often more suited for spectators than participants, and conditions are often far less than ideal.

February 14, 2016. Vancouver First Half Marathon - Vancouver, British Columbia.

Photo: Frank Stebner. 

Photo: Rita Ivanauskas.

The Vancouver First Half Marathon was to be a bit faster than Houston but with windy and rainy conditions on a curvy course along the seawall, it didn't happen. In fact most people ran slower times. Going into the race, Dayna and I knew 72:25 was the time to beat in order to secure a spot on the World Half Marathon team. When my fitness progresses, it is steady and consistent but reasonable so running two minutes faster than the month before was a bit of an ambitious goal but I was prepared to give it a go. Dayna and I discussed our strategy. She was going to go out hard, and I was going to try to eventually catch her. By the 5 km mark I knew it wasn't the race for fast times so I put in a solid effort, again feeling like my 1st and 21st kilometres were the same. When training for Rotterdam last year, I had many workouts that Coach Rick and I counted as "solid effort" workouts, usually because it was running intervals around the Wayne Gretzky Sports Centre in -30 C temps. It got the job done. Being attentive to splits is important but tossing the watch can also be of equal benefit once in a while.    

Upcoming Races

March 6, 2016. Chilly Half Marathon - Burlington, Ontario.

Last year when I raced the Chilly Half, I was elated; it solidified my confidence that I could achieve the Canadian standard for the Olympic Games. And I did, six weeks later.  This year I will enter the race, hoping for another solid effort and hopefully a faster time. With the name, "Chilly" in the race title, it will be no surprise if the day brings snow or extremely cold temperatures but we have had a mild winter in Ontario so far so I will approach it with optimism.

March 26, 2016. IAAF World Half Marathon Championships - Cardiff, Wales.

Making the World Half Marathon team has always been a secondary goal for 2016. If I run the necessary time on March 6, the day before the end of the qualifying period, I'll be thrilled. Not only will representing my country at another international competition be a huge honour but it will help prove my fitness to be named to the Olympic team, and give me a tremendous experience running against some of the women I may compete against in Rio.

April 3, 2016. Around the Bay 30 km - Hamilton, Ontario.

Racing the Around the Bay 30 km race is a no-brainer if I don't make the World Half Marathon team. It is so close to home, draws an incredible crowd, and is a challenging final race as a finale to my winter/spring racing before a decrease in mileage prior to commencing my marathon build for Rio. I have done this race several times and it never disappoints. I can sleep in my own bed the night before and be home again in the early afternoon after racing.

So, onward I go. Steadily and consistently chasing my dream to be at my best, six months from now!

At 39, Getting Personal about my Goals, Family, and the Rio Games

January 9, 1977.Today I am 39, which means I am in my 40th year. Yep, the big 4-0 is just around the corner.
Several years ago, when applying for a shoe and apparel sponsorship after my marathon times continued to become significantly faster, I set 2016 as my big goal year. I did the math, calculating how much faster I thought I could get after my debut marathon of 3:28 in 2002, including the addition of baby breaks and potential injuries. I estimated that by 2016, the kids would be in school full time and it would be a perfect time to train and compete, performing at my ultimate best. It also meant I would be 39, likely older than all of my competitors.  
And here I am! I have the Olympic standard for the marathon but am not counting any eggs before they hatch. I must be healthy, prove my fitness, and maintain one of the three fastest times to be named to the team for the 2016 Summer Olympic Games in Rio de Janeiro, Brazil. There are some speedy Canadian women attempting the standard and I will have to run another marathon if my 2:29:38 is beat.
If I am named by Athletics Canada to the 2016 Olympic Games team, I will definitely be different than most of the other athletes, with the odds against me.
AgeI thought it would be neat to do some research about athletes' ages.
At the 2014 Winter Olympics, the youngest Canadian athlete was 16 year old figure skater Gabrielle Daleman, while curler Jennifer Jones was the oldest at 39.At the 2012 Summer Olympics, the youngest participant in the athletics competition was 15-year-old Cristina Llovera (100 m) while the oldest was 46-year-old Oleksandr Dryhol (hammer throw).At the 2008 Summer Olympics, the women's marathon winner was Constantina Dita of Romania in a time of 2:26:44. At 38 years of age, she became the oldest Olympic marathon champion in history. Previously the oldest man to win an Olympic marathon was aged 37 and the oldest woman was aged 30. And Constantina is a mom.When I competed at the 2013 World Championships, I was the oldest on the Athletics team, and nearly twice the age of the youngest member, pole vaulter Shawn Barber.At the 2015 IAAF World Championships, Athletics Canada's oldest athletes, male and female, were 33.
I've always believed that it's not how old you are but how long you have been at something, which can make you feel old. After playing hockey for 20+ years, I was ready to retire. But when I won the National Championships at the 2010 Ottawa Marathon, I remember saying in an interview (https://www.youtube.com/watch?v=au9wMMyNc3A) that I felt like I was just getting started, looking forward to returning to marathoning after a well-deserved break. I had run 4 marathons in 13 months, and we were planning for another baby. Leah was born 10 months later and I ran my first marathon 13 months after she was born, 2 weeks after she finished breastfeeding. I took 7 minutes off my previous personal best and kept setting the bar higher, toward my 2016 goal.So do I feel older now, 5 1/2 years later? Somewhat. I definitely know that I have to pay much more attention to my preventative maintenance routine to keep training and racing at an elite level. But I believe the experience and wisdom I have gained with age has far benefited me than anything else. I know I can't have it all anymore and have recently been able to better choose how I will expend my time and energy while juggling so many balls in the air, which brings me to the next topic.    ParentingI did some google searching to get a better feel for some Canadian athletes who are also parents. I was going to be interviewed for this article, had I chosen to run the marathon at the 2015 Pan Am Games: http://www.thestar.com/news/gta/panamgames/2015/05/09/mothers-of-exertion-three-canadian-athletes-juggling-sports-and-their-children.html . It is quite impressive.
A few women in various events include: Rachel Seaman, racewalkerHilary Stellingwerff, middle-distance runnerJessica Zelinka, heptathlete Priscilla Lopes-Schliep, hurdler Their stories, and those of many other parents, are incredible. Of course there are some amazing dads out there - Eric Gillis, Alex Genest, and Dylan Wykes to name a few, who do an incredible job of juggling families while professional athletes but fortunately (or unfortunately, depending how you look at it!) for them becoming a parent did not involve significant weight gain, excruciating labour and delivery (far more painful than any of the 11 marathons I've completed, or bones I've broken!), breastfeeding, and hours of training to return to one's pre-pregnancy body. When I was pregnant with our first child in 2005, I got some disapproving looks and unsolicited opinions about running. Having a supportive husband and midwife was a blessing as I continued to do what I always did and loved. When 6 months pregnant with our first and third, I ran a half marathon and even played a fun game of hockey (respectively). It was a blast! Over the years I've been interviewed by various people about being active while pregnant and breastfeeding and I'm glad to have been a help, including assisting Francine Darroch in her PhD research. Many women have simply been comfortable "listening to their bodies" but some updated guidelines and recommendations would certainly be more reassuring for others.
Ageing is one thing but parenting is another. Being an athlete requires a certain element of selfishness. And when you are a parent and an athlete, you can't be selfish. A parent/athlete can never guarantee an uninterrupted day where everything goes as planned with workouts, naps, meals, and sleeping - to name only a few of the demands in a typical day.
Injury
Lastly, the final factor that will make me different than most of the other athletes is the seriousness of my near career-ending femur fracture that required emergency surgery for the placement of a plate and three screws. I remember telling my husband once that if that if I ever needed hardware, my career would surely be over.
Back to google I went to find a few athletes who are also competing with hardware. I already knew of Reid Coolsaet's collar bone injury after a trail biking accident, which required hardware insertion. In fact, he's shown me the pictures. Not pretty. But his progress since has proven to be unharmed, most recently running a personal best time of 2:10:29 at the 2015 Berlin Marathon, making him the 2nd fastest Canadian Marathoner in history, a title that we now both share.
Other athletes with significant injuries include Kyle Shewfelt (gymnast who broke both his tibias), Silken Laumann (rower who had her leg crushed, requiring multiple surgeries) and Alexandre Despatie (diver who sustained a serious head injury and broken foot).
So, put them all together and who do we have? Not many. But there is at least one that I came up with, and I'm sure there are others. Karen Cockburn. She is one of a few who has managed to tackle the odds by earning a bronze medal in trampolining at the 2015 Pan Am Games at the age of 35 after having a child and breaking her ankle, which required hardware. I was thrilled to read that she is training to compete in her fifth Olympics and glad to have someone to look up to who isn't so different than me! http://www.insidetoronto.com/sports-story/6220115-three-time-olympic-medallist-karen-cockburn-gunning-for-her-fifth-olympics/

So what is next for me in my pursuit to be my best in 2016, despite the odds that are against me? I ran a few rust busters in December - the Tannenbaum 10 km and Boxing Day 10 miler, which went relatively well. On January 17  I will compete in the half marathon in Houston. Earning a spot on the World Half Marathon Championship team would be incredible but that would mean running a low 72 minute half marathon. http://athletics.ca/national-team/athletics-canada-athlete-tracking/#sthash.UtXsXLYz.dpbs
I will have two other attempts at it when I run the Vancouver First Half in February and the Chilly Half in March but it is a secondary goal for 2016. The Around the Bay 30 km race is a likely chance and a perfect fit before commencing specific marathon training for Rio.
My body is healthy and my fitness is steadily improving, which is exactly where I want to be right now. An old girl can't ask for much more than that!
Source for above information: Wikipedia.

First race on my Road to Rio, the Tannenbaum 10 km. Photo credit: Beaches Runners. 

Enjoying a meal at the beach while on vacation in Cuba with Jonathan's family. Running and swimming on the road and  in the ocean in the morning, with a late afternoon session at the gym while not having to cook, clean, do laundry or fetch groceries made for a perfect training week!

Selfie with Coach Rick Mannen, shortly we started the Boxing Day 10 miler. 

Hoping for another Team Canada picture like this one, before the 2013 World Champs. Photo credit: Athletics Canada.

Highlight of 2015 - achieving the Olympic Standard, 11.5 months after my femur injury. Photo credit: Rotterdam Marathon. 

Finding My Strong and Staying Focused.

With my pyjamas on and a latte in hand, I am finally taking the time to write an update. The kids have gone to their grandparents for a sleepover and the house is quiet. No hockey. No swimming. A free evening. Nothing. A rare occasion. So here goes...
After discovering I broke the second metatarsal in my foot by simply stepping on a rock in mid August while training for the October 18, 2015 Scotiabank Toronto Waterfront Marathon (STWM), I diligently plugged away at a fairly intense cross training routine, covering 2.5-3.0h/day using the pool, bike, elliptical and treadmill (walking). In addition, I maintained my usual strength training and preventative maintenance routine, and was pleased to keep a consistent body weight in the low 120's and resting heart rate in the high 30's.  Initially I was hoping to still race STWM but with each passing day I came closer to the reality that it would not happen. This was a big disappointment but I eventually got over it and looked forward to again being part of the broadcast team with Michael Doyle and Tim Hutchings. The next plan was to race the Nov 22 Philadelphia Marathon.  I told my good running friends, Dan Way and Darren Lee, who planned to run it and looked forward to a fun weekend. So after 4 weeks with no running and then being given the green light to resume, I logged 2 easy weeks, gradually transitioning from soft to hard surfaces. I then successfully completed a track workout of 800 m repeats, faster than goal marathon race pace, which is always my target after any significant time off. This bumped my fitness confidence to a comfortable level, allowing me to continue with the build. I was so pleased to personally discover that all the cross-training worked! The calendar didn't allow enough time for my usual build but Rick and I believed that with my cross training and quality kilometres, I could run a decent race. I didn't need to run a fall marathon but didn't want to have such a gap between my April 2015 qualifying race in Rotterdam and the August 2016 Olympic Games. However, I did have doubt, which can't happen when you are training for any 42.2 km race. Later in the afternoon after my 800 m repeats, I had some discomfort in my foot. It wasn't the same pain from the metatarsal fracture but still enough for me to know it was time to throw in the towel and call it a season. Risking more damage to the foot, even if soft tissue, was not worth it when I already had my standard. I took the advice I frequently give to my kids by placing my need ahead of my want and told Rick that Philly was a no go. It was actually a big relief.  I was off running for nearly a week before my return to the fracture clinic so fortunately by the time I got there the discomfort, which I only felt when toeing off, was nearly gone. I took one more week off then began walk/jogging again on soft surfaces.
I have now completely nearly 5 weeks of easy running with absolutely no issues with the foot.
I did a tempo workout earlier this week and today was my first track workout. Again I was pleased to run repeats faster than marathon pace. Certainly not speedy when you look at the numbers but with each pregnancy and injury, this has always been the system that works for me. I am not afraid to take the time to slowly get faster. And it doesn't bother me to humbly race the shorter distances, even if far from my personal best times, if it means I am healthy and progressing. I believe I have gained even more strength this time, particularly due to the biking and weight lifting. I logged my longest time ever of 2 hours on the bike, which was actually quite enjoyable because I watched Derek Drouin jump to gold at the world championships. And nearly all of my weights have increased by at least 10 lbs. I am more muscly than lean but know my body will get to where it needs to be.

Now to talk a bit more about what I really went through between August and October. Breaking my foot was a more difficult trial than breaking my leg last year. Really. By far. At the time, my husband was travelling a lot for work and the kids were on summer vacation, leaving me to single parent more than I desired. All while not being able to run. Not a good combination. It was really tough. I felt miserable but knew it was another incredible opportunity to mature and grow in my faith, again believing better things were yet to come. My sister was integral in encouraging me, and the two major speaking engagements I had allowed me to be honest and real about my struggles. I spoke about blessings - God's favour and protection. But more about trials - painful circumstances allowed by God to transform our conduct and character. I shared that I was blessed with so much and loved God, my husband, children and running but that no one is exempt from the trials and hardships of life. Without running I had the physical energy to handle the dishes, laundry, groceries, cooking, and cleaning but was really struggling with the emotional and mental demands of parenting three kids who naturally fought, whined, and got bored as soon as we returned home from our summer cabin. I put my thoughts together and wrote:
I will choose joy.
I will run again.
I will be thankful.
I will do all I can to heal and stay fit.
God's plan is better than mine.
I continued to speak these truths to myself, knowing that this trial would soon pass, again being better for it.
It is too early to feel like I am on the other side of it and quite honestly, between now and Rio I will likely be hypersensitive to any sort of discomfort or odd feeling. But covering myself with bubble wrap isn't an option so I move on with cautious optimism. The next 9 months will likely be the most significant in my entire athletic career. My dad used to say, "Krista, you can't do everything" and I am applying that truth more now than ever. I have already started to say no more than yes in order to keep my plate balanced. Years ago when I contemplated the notion to run in the Olympics, I knew my best chance would be in 2016, particularly because all the kids would be in school full time. It seemed so far away but that time is now.
The goal is to prove my fitness in the spring/summer, all the while being prepared to better my marathon time, should the need arise. It sure would be fun to compete at the world half marathon championships as Canada is sending a team but we won't be taking risks in this build to go after secondary goals.

Doing 400 m repeats wearing shorts & a tank top on Nov. 19 at 15C. Beautiful.  

Spending more time in the gym than outside.

Pool running in low 60's builds character. Again.

Back at the gym. Again. First one there.

So proud of the big sweat puddle after my longest bike ride ever of 2 hours. Got to watch Derek Drouin jump to gold at worlds during this ride.

Have always loved eating healthy. No two salads are ever the same. This one: kale, quinoa, beans, various vegetables, chicken.

Leah always there, assisting me with my preventative maintenance routine.  In this picture, she is giving medicine to my broken metatarsal. Sweetie.

Was a pleasure to introduce iRun's Ben Kaplan as speaker at this year's Kenyan Kids Foundation Harvest Half pasta fundraising dinner.

Plugging my Garmin in again after a 4 week rest. Worth taking a picture cause I was so excited to run again.

Feeling somewhat like a heptathlete with various shoes (for the pool, bike, elliptical and treadmill). 

Seth in pre-comp swimming.

Micah in Minor Atom AAA hockey.

Leah in ice kittens hockey.

Speaking about my trials. 

Still loving this road, next to our campground, even if only walking.

Coaching x country running again this year was a super experience. Micah and Seth on the start line with their best friend, Jacob (on right).

Would still rather race than broadcast but it's the next best thing.

Spiffy new Saucony Rides on a warm November day in shorts and a t.

Checking out the gym before leaving for Jonathan's work gala dinner. 

Breaking Bones

Yep, I've done it again. I broke another bone.
Since last writing, I just nicely started to get into the thick of my marathon build for the October 18 Scotiabank Toronto Waterfront Marathon. On August 9, I did the Fergus 10 km, which was a good kick in the pants. I had an excellent base with a great cross training routine and was succeeding in completing the mileage with appropriate long runs but wasn’t quite hitting the interval and tempo workouts. I knew, when entering the race that it would not be fast. Add the bad time of the month, a 30 km long run three days prior, and a hilly course and you get 10 km at a pace slower than marathon pace. I let it go but knew it was time to get down to business. With 10 weeks to go, it was time to focus and push a bit harder to increase the quality of my running. Consequently, I then had a great 160 km week, which included a solid 6x1.2km workout and a personal best treadmill tempo/long run of 40 km@3:57/km with 13k@3:35/km. Then on Monday, at the end of an easy run, I stepped on a rock. When going over it, it hurt and felt like it was happening in slow motion. But I easily made it home and didn't think much of it. It was a bit sore to walk for the first few steps when getting up after sitting but otherwise seemed fine. On Wednesday, I completed a solid 6x1 km workout, more or less mentioned the sore foot in passing to Rick, and looked forward to a well-deserved day off and taper for the August 23 Edmonton Half Marathon. Still, just a bit of pain. It wasn't until my Friday physiotherapy treatment when I realized it was an issue. Both Paul and Patricia determined that the pain was coming from a bone in my foot. It was an easy discovery when they simply pressed on that specific bone, from the top. Very specific pain. Coach Rick was there during my treatment session and we agreed that I had to make the call. If it didn't improve, and got worse, we had a red flag. So I boarded my flight to Edmonton and decided that my easy pre-race day run would be the determining factor. I was so glad to have my good friend Mary Davies as my roommate. It's tough to go through these things alone and away from home. On Saturday we did an 8 km with a few pick ups in the morning and I knew my answer. When I saw elite coordinator, Brian Torrance, I asked him what I would do if I had to drop out of the race. Not a good sign. I emailed Rick that my foot now hurt with running, and was even worse with the strides. I couldn't even imagine putting on racing flats as I knew the walking pain was more while barefoot than with shoes.  So, like a good coach, Rick kindly recommended that I not start. The truth hurt. It took most of the day to process it, going through the denial and anger, fully knowing it may mean changes for my fall marathon. As the day progressed, I chatted more with Mary about it, and enjoyed dinner out with her and Rhiannon Johns, also in Edmonton to race the half. Later that evening, I finally informed Brian and Rick that I would not start. A long way to go to not even start a race. But I was certainly not having another out-of-province-run-a-half-marathon-break-a-bone-requiring-surgery repeat. No thank you. So on Sunday morning I headed to the start line to cheer for Mary and the others and assist John Stanton and the race crew with some announcing and giving medals at the awards ceremony. After the race, I had a nice walk back to the hotel with the women, including getting to know the race winner, Jess Petersson. I then said good-bye to Mary and struggled through a long and teary day, travelling back to Brantford, finally arriving home at 1:00 am. Rick had already been in contact with Dr. Dill who I would see first thing the next day. Monday morning I had an X-ray, which was normal then later a bone scan, which clearly showed a problem. I've never looked at ultrasounds or X-rays like I know anything but this time it was very obvious to my untrained eye. Trouble. The nuclear medicine chief and orthopedic surgeon met to review the results and it was determined that I had an acute break, likely from the rock, rather than a stress fracture. So, Rick, Dr. Dill and I had yet another conversation about my return to running. It certainly wasn't as serious as my 2014 femur fracture. In fact, Dr. Dill explained that an acute fracture often heals much quicker than a chronic stress fracture. So, we decided to postpone any racing decisions, meet again in two weeks, and focus on cross training with pool and bike workouts similar to my training plan. It's kinda crazy that I could walk out of the appointment with no limp, looking completely normal. When I came home and told the kids, it was almost like, "Ya, another broken bone. So what's for dinner and can we go swimming now?". So we headed to the pool and I started my two week non-running training plan. No use in feeling sorry for myself. As a believer, I know we don't always get what we want nor do we ever need to understand why these things happen. I told the kids that God can use us in different ways and even though it's odd, I can keep breaking bones and having great comebacks to give Him the glory. Again, I have peace about this and am only seeing this as the glass half full. I know I have been known as the marathon mom who got faster with 3 kids. Now with a third broken bone (fractured ribs in 2013), we will have to see if I am now also the marathoner who got faster after 3 broken bones. 

Fergus 10 km. Image: Tony Saxon, Mercury Staff. Story here. 

Coach Rick's athletes after Kip completed the Edmonton Half Marathon. Great job, Kip! 

L to R: Jess Draskau-Petersson (from Denmark, living in Colorado), myself, Mary Davies (from New Zealand, living in Houston) and Rhiannon Johns (from Canada, living in Indianapolis) after the Edmonton Half Marathon. Way to go, 1(Jess)-2(Mary)-3(Rhiannon)!

Beautiful scenery we enjoyed from downtown Edmonton.

What a great friend! Great race today, Mary. You are in the perfect spot for your fall marathon!

Pathetic-looking ice apparatus but it gets both top and bottom of the foot. Ice, time and x-training is about all I can do now.

Family selfie taken to cheer me up while on my way home from Edmonton. 

Micah broke his arm in July. Enough DuChene broken bones!

A love/hate relationship with this road now? This is where I returned to running in August 2014, after my femur fracture and where I stepped on the rock, breaking my foot in August 2015.

Summertime: Marathon Training and the Pan Am Games

Here I sit, again in my happy place at the cabin amongst hundreds of beautifully mature trees, a sunny sky and peaceful breeze. Life is grand. Simple. Adored. I love this place. 

Last year I spent a significant amount of time here with the kids and my sister’s family as my husband was travelling a lot for work and I was transitioning from rehabilitation to base training after my injury. The combination of steady exercise and easy parenting with plenty of rest and relaxation was perfect. Everyone was happy; I could do a mix of running, swimming, cycling, and visiting with my sister while the kids could play freely all over the grounds with their cousins. It was a summer I will never forget, particularly because it started with a mere shuffle and ended with my first complete run, confirming my heart’s desire and body’s ability to go back after that 2016 Olympic marathon standard. And on April 12, 2015 in Rotterdam, Netherlands I ran my second fastest marathon ever, in 2:29:38, making that dream a reality. It was incredible. I was elated. Emotionally it took about 2 months to recover from the events of the previous year but I patiently waited until my mind and body was ready to commit to another training build. Unfortunately this meant that I had to forego competing for Canada at the July Toronto Pan Am Games and August Bejing World Championships. Naturally, a marathon six months later in October would be a perfect fit so it was a no-brainer to choose the Scotiabank Toronto Waterfront Marathon. And once again there were so many other great reasons to compete in this event: no travel, less time away from home, nearby for spectating family and friends, an IAAF gold label, a competitive field, excellent care, our national championship, and my “home” marathon. Paul Gains wrote an excellent press release for Alan Brookes and the Canada Running Series. Read it here. 

I am now in week four of my sixteen week build and fairly successfully replicating last summer’s positive experience, splitting time between home and the cabin. I’m back to running in the country, riding my bike in the cabin, swimming with the kids, and loving the time spent with my sister and her family. I will have averaged nearly 135 km and 15 h total training (run, bike, pool) per week for the month with the usual tempo, interval and long run sessions. I continue to take care of myself with a daily 30 minute preventative maintenance routine, and weekly physiotherapy and massage treatments. Coach Rick and I feel I am right where I need to be. 

On June 30 I opened my season with a 5 km rust buster race and succeeded in running a bit faster than goal marathon race pace with a 17:05, placing second overall (first woman). The Peachbud race in Grimsby was an excellent family event and it's always so special to remember the late Race Director, Jerry Friesen. Due to some heavy traffic, we were a bit delayed in our arrival. So I did my warm up, back and forth along the 1 km fun run route while cheering for Seth and Leah who were competing. For my cool down, I switched my shoes and ran with Micah as he raced the 5 km. Jonathan was support crew for the night, cheering us on, taking pictures, carrying gear and getting us to our various start lines in time.   

Here we go again. Another DQ Peanut Buster Parfait before starting a new season free of sweets! Oh, it was sooooo good.

All smiles for Seth.

Micah nearing the finish line for a new 5 km PB of 26:48. 

Go, Leah! 

Sporting the new Smith sunglasses. Love 'em. I'm so pleased to be partnered with them!

Team DuChene

So pleased to be part of Smith Optics.

Pan Am Games

Even though I wouldn't be participating in the Toronto Pan Am Games, I was honoured and privileged to be selected to carry the torch as part of the relay that went through Brantford on June 19. What a fun experience! It was a bit of a hectic morning because I had to train, feed and arrange childcare for the kids who would watch my part on route, and meet them in Harmony Square afterwards for the festivities. But we succeeded. With Mr. Walter Gretzky and several others from Brantford, the torch bearers were instructed in how to receive, carry and pass the torch. We did a little fun warm up to the Pan Am theme song and took pictures before loading the bus. Fortunately we got to hop off to watch Mr. Gretzky pass the torch to figure skater Mary Orr who did a short performance with her partner on the ice at the Wayne Gretzky Sports Centre. What a thrill. There were a lot of spectators in the building and it was near deafening with the enthusiasm from so many. Eventually it was my turn. The plan was to do the 2.5 km "endurance leg" at about 5 min/km but I ended up running closer to 4 min/km! I must say it felt somewhat like a race with the adrenaline and that the torch was much heavier than I thought. I had to switch arms several times, while keeping it from singeing my hair. Celebrating afterwards with autograph signing, local sport performances, music, games and other forms of entertainment made for a wonderful afternoon. I was ready for bed that night! 

Day 20 video here with Brantford at about 2:40.

And here's the link to the 100 Huntley Street report from the 2015 Pan Am Games, which aired July 20. They followed my story from July 2014 to July 2015.

Mr. Walter Gretzky loves his Brantford.

What a great experience. Photo: Sean Allen, Brant News.

All Saucony at the cabin. Family.

Coach Rick and I will again keep it simple with races leading up to the October 18 Scotiabank Toronto Waterfront Marathon (STWM). I plan to do the Fergus Highland Games 10 k on August 9 and the Edmonton Half Marathon on Aug 23. Until then, I'll keep plugging away with juggling the kids and training while enjoying my wonderful surroundings.