Sulphur Springs 100 km

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A post shared by Krista DuChene (@kristaduchene)

On Saturday I completed my first 100 km at Sulphur Springs Trail Race in Ancaster, ON. Close to home, I was able to sleep in my own bed and was up at 3:30 am to eat, pack up, and arrive in time with Tina for decent parking and a 6:00 am start. Katie was ready to “crew” us between loops – replenish our fluids and fuel, help problem-solve, and offer support and encouragement.

The first loop felt comfortable and easy. I had guessed I might be a bit over 2 hours and was just under. Like the first 10 km of a marathon, I knew it should just be relaxed and uneventful, and it was. Time 1:59.

The second loop proved to be my most difficult one of the day. It started raining with thunder & lightning, I began chafing, had to somehow discover my “why” for this new type of racing, and struggled to chew and swallow my gels and chews. It was too soon, I thought, to be feeling this way. I didn’t even care if it might be cancelled due to the storm. I crossed the finish mat, saw some Bayfront Endurance friends, and headed to Katie for my restocked vest. I had never met Katie before Friday and there I was in tears, telling her that I found that second loop really difficult. I never doubted myself to complete the race but was surprisingly emotional, and felt daunted by the task of 60 more km, given the fact that even the thought of solid food made me feel nauseous. Immediately she came up with ideas and grabbed what I needed from Tina’s kit – pepto bismol, ginger chews, chafing cream, and a few drinks of ginger ale. I told her my race strategy was likely going to change and I was going to wait for Tina to work together as we’d done the last several months in training. Time 2:13.

The third loop was much better. I had been near running friend Ricardo Oliveira but he had to stop due to a knee injury. I had also been running a fair amount with eventual second place finisher, Meghan Duffy but I couldn’t keep up and had to let her go. I then started thinking about the reason I was doing it: 1. for something new and different, and 2. to learn how to help coach my athletes planning to run trail ultras. How would I tell them how to get through the rough patches? What was I learning about myself and this new experience? And this is where I learned my “why”. I started listing each of my athletes by name in my head, along with the family member for that loop as I had one loop dedicated to my husband and three kids, which helped occupy my mind. While I had originally thought the toughest loop would have been near the end, I realized I was getting it over with early on. Although it became mentally and emotionally easier, it was now much more physically challenging with mud that was so bad in some areas you had to walk or hold on to trees for balance. And my hip flexors started to hurt. When I got back I saw Tina and Dale who, due to injury, had to drop out. We had run together for months, in anticipation for this day. This is the same Dale who finished Western States, once held the 100 mile Sulphur Springs course record, and suggested I “try to make it to the Olympics” and then “try a trail ultra”. After my 54 km trail race he had asked me when my 50 miler would be and this was it (well, I skipped to 100 km). So when I saw them I knew I had to do it for the three of us. They shifted to crew support and were there with Katie, Christina and Robyn to support me, and our Team Orange Paris friends April, Jeff and Mike. Time 2:36.

The fourth loop started with my crew’s plan for me to use a 1.5 L bladder for the final loops, instead of alternating with the two soft 500 mL flasks, allowing me to take in more fluid. I was heavily relying on and grateful for the high carb Skratch drink since I was taking in less solids. My pace got even slower due to the mucky trails, increasingly sore hip flexors, and fatigue but it allowed me to focus on just getting it done before starting the final loop. I didn’t have a time goal for the day but didn’t want it to take forever either. The long walking stretches due to the mud seemed to get even longer, taking as long as 9 minutes to accomplish even one kilometre. Time 3:04.

For the fifth loop I knew the finish line was next. I had great support from my friend Melissa and headed out for the final 20 km. My hip flexors were so sore that my running really slowed. I could have likely walked faster in some parts but it seemed to hurt more to walk than slow run. The rain had stopped but the thick, mucky mud remained. Some kilometres now took 10-12 minutes to complete. As I broke it down one kilometre at a time, I was in awe of the runners doing the 100 miler. The aid stations, where I was mixing water with ginger ale to drink, were now serving soup and starting to prepare potatoes. The lunch menu was switching to dinner as the 100 milers would soon be putting on headlamps, jackets, and running through the night. I continued on, taking extra caution to not fall because I wasn’t going to sprain an ankle at 90-something km. I finished the fifth and final two biggest hills, the Three Sisters and Martin Road, and smiled across that finish line. Time 3:21.

Finish time 13:15:46.

The medal was around my neck and I had done 100 km, learning later I was the sixth woman, and 34th/226 finishers & 238 starters overall. And Dale and Tina were there for finish line hugs. We did it!

It was an odd feeling to stop, and not keep running for another loop. I didn’t really know what to do with myself. I then saw my friend Adrienne who had come to cheer me on so we caught up right away, and I also chatted with some other familiar faces, including Meghan. Dale’s wife, Robyn, graciously helped me take off my socks and gave me her chair, and April (50 mile finisher) shared her potato chips with me while we stayed to watch the others come in. I also had a nice chat with Katie. We were there when the announcers happily declared the 100th finisher, officially making Sulphur Springs the first Western States Endurance Run (WSER) qualifier in Ontario! Once we cheered Mike and Jeff in, just minutes of each other, it was time to call it a day. I hobbled to the van around 10:00 pm, thankful for the short drive home where my husband met me to unpack my things, help me shuffle out, and get into the swim spa.

Like many race nights I didn’t expect to sleep but it was even more difficult because I seemed to have a fever. I wasn’t sure if it was because of the race, the cold I’d been battling for two weeks, or a combination of the two. Either way, the nighttime cold and flu medicine allowed me to sleep on and off, as my hip flexors woke and reminded me of what I’d accomplished that day.

I have much time to continue to reflect on this very special day and appreciate the many things that went right:

There was never a point where I disliked it. It was a very positive adventure.

I didn’t have any GI issues, which is really common with ultras.

Even though the rain made for muddy footing, I’m glad temperatures were pleasant. Heat and humidity would have been tough.

I had no injuries, and didn’t fall or get lost!

It was such an excellent event, executed wonderfully by Race Directors, Steve, Russell, and Mauro.

The volunteers were top notch. Although I didn’t chat much while on course, I was grateful for them.

I absolutely loved the ultra running community with tents, music, positivity, and a vibe that’s different from road races.

Thank you for all you did and for welcoming me into your world.

I’m in awe, looking at some of the results:

Amanda Nelson 17 hours, 1st female, and 2nd overall in the 100 miler.

Julie Hamulecki 7 hours, 1st female and 1st overall by 44 minutes in the 50 miler.

Helen Francis 11 hours, 1st female in the 100 km at age 50.

Congratulations to you and the hundreds of others who competed this weekend.

Although it’s too soon, I know this isn’t a case of one and done. So when, to no surprise, Dale asked me just moments after finishing, “So when’s your 100 miler?”, I could only laugh, and point my finger saying, “I knew you’d ask that!”.

Photo shared by Krista DuChene on May 28, 2024 tagging @daledray. May be an image of 4 people.

Thank you to each and everyone of you who made this 100 km debut a wonderful experience.

Onward!

Let the Next Chapter Begin: Krista DuChene to Run 100K Race

When I ran my first marathon, I qualified for Boston but didn’t think much of it. Shortly thereafter, it seemed that in every running conversation I was asked when, not if, I’d race the Boston Marathon. I questioned the hype and truly didn’t know the significance of arguably the world’s best-known road racing event.

Until I did it.

And I got it.

Twenty-one years after that initial 42.2K I finished writing my marathon chapter at the 2023 Tokyo Marathon. It was the race of my life, the brightest and most incredibly satisfying experience of my athletic career. In my twenty-second time racing the distance, I mastered it. Everything about it, and the events leading up to and around it, was perfect. All of the uncontrollables worked in my favor toward achieving this finale on such a high note, one that I was blessed to write on my terms.

In the months after, I had no desire to even think about racing again. I continued running for the pure love, joy and satisfaction of it, and waited to see when, and even if, the ambition to compete would return. I enjoyed completing workouts and long runs with my Coolsaet Go athletes I was coaching, and eventually started thinking about racing again.

When writing about my first (unofficial) ultra, a 54K in 2020, I discussed similarities and differences in road marathons vs trail ultras. I said the most common comment and question after a marathon is, “Congratulations! Enjoy the downtime. When is your next one?” whereas from the ultra runners it’s:

“Congratulations! Welcome to the club. So, when is the 50 miler?”

While I truly thought my next ultra race would logically be one step up—a 50 miler—I’m jumping ahead to the 100K distance, which I plan to run on May 25, 2024 at The Sulphur Springs Trail Race in nearby Ancaster, Ontario.

I’ve heard great things about this race for years, some while on long runs with my friend Dale who once held the 100-mile course record. The same Dale who suggested I try to make the Olympics. The same Dale who said I’d make a good ultra runner. And I also listened to positive experiences from Tina, a running friend who shared the same desire to venture further into ultras after finishing the marathon journey. I knew it was a race I’d likely try some day. And after learning about the excitement around the news that the 2024 race needed 100 finishers in the the 100K (18 hrs) AND/OR 100 Finishers in the 100 Miler (30 hrs) to be granted Western States Endurance Run Qualifier Status, I knew it was the year.

I know several running friends who have registered for this event, which includes other race distances and relays. Some friends even include those from my high school track team who had asked if I’d run in a relay with them (sorry, David, but I’ll see you there!).

I look forward to learning more about training for and competing in this distance as both a coach and athlete. And I know I’ll be once again guided by the right person, Coach Reid Coolsaet who successfully ventured into the ultra scene himself, also after completing his marathon finale. Lastly, I’m most excited to run alongside my closest running friends with whom I’ve shared thousands of kilometers for over twenty years.

Let the new chapter begin!

A Perfect Finale.

Throughout times of disappointment and setback I rarely lacked the words to express my feelings. Although difficult, I knew I was growing in my faith and character, and trusted in brighter days ahead. There was much to say.
Here I am struggling to describe what may have been the race of my life, the brightest and most incredibly satisfying experience of my athletic career.
After over two decades at the sport, I believe I mastered the event in my 22nd time completing it. Everything about it, and the events leading up to and around it, was perfect. Absolutely perfect.
The list is far too long but there are three things that made this particular marathon a huge success:

A training plan tailored and tweaked for me by a trusted coach.
A consistently implemented strength program custom made by a credible professional.
A will to want it equally, or more, than any other.
I’ve experienced incredible joy in this marathon pursuit and didn’t once lack the motivation to work at something I loved and had fun doing.
I’m also very fortunate to have had the uncontrollables work in my favour toward achieving this finale on such a high note. I will continue to be grateful for what running has and will keep being in my life, and will forever savour this final marathon chapter of my life that I was blessed to write on my terms.

Tokyo Marathon
2:38:53, Canadian W45 Record
Even splits of 1:19:19 & 1:19:34, something I’d never done
19th Overall
2nd place age 40+
1st place age 45+
Getting my 6th star medal for completing the World Marathon Majors: 2017 London, 2018 Boston, 2019 Berlin, 2021 New York City, 2022 Chicago, and 2023 Tokyo, placing first three times, fifth, third and second respectively in age 40+

For each and everyone of you who’ve played a part in this journey, I thank you. Thank you for your incredible love and support.

CBC Sports

Canadian Running

“Now is the perfect time to finish writing this marathon chapter of my life.”

I’ve always said that I will know it’s time to make a change based on how I feel. And now more than ever is the perfect time to finish writing this marathon chapter of my life. I’m not saying I’m finished running; I know I will always want to run. In fact, next on my bucket list is a jump down to a cross country race and up to a 50 miler. And there will always be another marathon. But while we will have our three kids at home for only one more school year, I want to have more time and energy for other things. I want to cook more decent meals again with less thrown together. I want to return to baking cookies instead of buying them. And amongst other things, I want to stay up later at night and be able to get our boys from the gym while not hiding in my pyjamas.

The best part about this marathon journey is that I wanted it simply because I enjoyed running and setting goals. Although we never needed it as a source of income for our family, it and the other paths I earned along with it, became one. While we were able to upgrade my van with some of the prize money I earned from unexpectedly placing third at the Boston Marathon, we were content with the one I had. I could train and compete locally and at an international level for the pure joy of it.

Recently, while at my daughter’s hockey practice, I was asked how my training was going for my next marathon. I explained that this one was different, much like how I felt when I knew it was my last pregnancy or some other “last” life event. It would likely be the final time I’d invest this much in the event I had done for the past 21 years. The dads nodded their heads and we continued to chat. And then, one commented that I was fortunate to do it on my terms, which resonated with me; I most definitely am.

My first marathon was something I wanted to try for fun, after retiring from hockey and returning to running. It led me to become the (then) second fastest Canadian with a time one hour faster than my first. It also gave me the opportunity to later compete for Canada at the ‘13 World Championships and ‘16 Olympic Games. In more recent years I was able to compete in the professional field at the ‘17 London, ‘18 Boston, ‘19 Berlin, ‘21 New York City, and ‘22 Chicago World Marathon Majors, placing first three times, fifth, and third respectively in the masters (40+) category. Knowing I was accepted into the professional field at this year’s ‘23 Tokyo Marathon, the sixth and final World Marathon Major, would make for a perfect finale.

My one and only DNF (Did Not Finish), in the countless races I’ve done, at the World Championships, will cost me bragging rights to say I am one of only a handful of people in the world to complete all 6 World Marathon Majors, the Olympic Games, and World Championships. I believe the ones who have completed all eight marathons are four women, Edna Kiplagat (Kenya), Nuta Olaru (Romania), Aly Dixon (U.K.), Deena Kastor (USA) and one man, Emmanuel Mutai (Kenya).

What are some of your career highlights?

Running into the arms of my family after becoming an Olympian in 2016.

Learning I placed third overall, not third master, after finishing the Boston Marathon in 2018.

Being the first woman in 20 years to qualify for the Olympic Games Marathon, 11.5 months after fracturing my femur in 2014.

Racing for Canada in the Chiba Ekiden Relay in Japan in 2012.

Training in Kenya for a month in 2017.

Setting the Canadian 50 km record in 2021.

Having a top 8 Canadian marathon time in 10/15 years from 2008 to 2022.

Winning my first National Marathon Championship in my first Saucony race kit in 2010.

What are some career highlights that you earned along with running?

Broadcasting the 2020 Olympic Games.

Sharing my story at public speaking engagements, giving hope to a child who “thought you had to be from a big city to make it to the Olympics”.

Training under Reid and coaching with his Coolsaet GO Personal Run Coach service.

What’s next? What else might you like to try?

Cross Country and 50 miler races.

Running in Australia and Antarctica, the only two remaining continents I haven’t run in.

Continuing to coach with Coolsaet GO as well as volunteer coach with our highschool track athletes, pacing the occasional workout – as well as beating our two sons in a fun race while I can (distance to be determined).

Setting other exciting and appropriate running goals for my stage in life, or not, and just running – for the pure joy of it.

2022 – Chicago Marathon and 30 km W45 Canadian Record

3rd Masters at Chicago Marathon

30 km W45 Canadian Record

I Choose Joy

I will choose joy…

Completing my 20th marathon, 19 years after my first.

Travelling to a safe race, amidst a pandemic.

Finishing my 21st healthy and injury-free build (I have 1 DNF).

Running my fourth world major marathon and placing 5th masters.

Loving every day of the training build.

Completing every component of my training program – every stride, strength session, drill, run.

Continuing to learn, be motivated, push myself, set appropriate goals, and love the work.

All of the supportive messages, wishing me the best.

All of the kind messages, congratulating me on what wasn’t my best.

A wonderful family, group of friends, coach, community, country, home, and church.

Following along with Rachel Hannah as we prepared to compete in NYC.

A weekend away with my husband of 20 years.

Grandparents for our children while we’re away.

Knowing I can and will race (well) again.

Opportunities gained during my running career – public speaking, broadcasting, and coaching.

But it won’t always be easy…

Yet, a week later I’m still feeling “meh”. I’m not devastated. I’m not overjoyed. I’m somewhere in between. It doesn’t really even bother me that I didn’t meet any of my goals. I didn’t have specific time or placement goals anyway, but I knew approximately where I should be, and it certainly wasn’t where I was.

I think I’ve done a decent job of seeing the bigger picture, ageing gracefully, and balancing life while staying positive, realistic and optimistic. But I’m also human. I can be disappointed. I can keep fighting to choose grateful over grumpy.

Looking back at my 20 marathons, I’ve only had 2 with stomach issues. Not a bad record. I think one thing that bothers me though, is that each of these times I could “control the controllables” and I didn’t. It wasn’t something I unknowingly ate that caused the problem, it was a) In London 2017, a concentrated beet juice shot I failed to dilute and b) In New York City 2021, a carbohydrate rate I failed to adjust. I think that what I could consume for nearly 10 years at ~3:35/km pace I can’t at 3:45/km. Likely in a few key training runs this build, it wasn’t the iron pill or late dinner or curry from the night before. And because of this I raced far from my fitness. I had mantras and thoughts prepared and saved to use and repeat when digging in the later and most difficult parts of the race. But I didn’t get the chance. I had a perfect build and was ready in every way for that tough New York City Marathon course. It suited me. I was so ready. This is the most disappointing.

The other part I’ll briefly mention about my time in NYC is that I had some things I was dealing with over the weekend. I don’t believe they directly affected my race but it was a lot at one time. I hoped for a good race performance to better balance the emotions of the weekend but that didn’t happen. Sigh. That’s life. Thank you, Jonathan, Kate G. and Michael C., Josh C., Tina P., Rachel H. and Joe C.for helping me through. Like every other struggle, I know I’ll someday be sharing more about this chapter.

Although I could go out and run another marathon to prove my fitness, I won’t. I had reason and motivation to do so three times in my running career (2009, 2016, 2019) but will call it a wrap for 2021. I’ve already got goals for 2022. I’ll just have to wait. I can. I will.

A big thanks to each and every one of you who’ve supported me along the way. I am grateful.

Taking my own advice to, “Smile and celebrate as you cross the finish line, no matter what.”

By the Numbers

I quite enjoy looking at the summary of each training build. When I’m preparing to start the build for my next marathon (yes, of course I have one planned), I’ll gain confidence by looking at these numbers, knowing I get to do it all over again. A big thanks to Reid Coolsaet for such an excellent training plan.

Weekly average mileage: 166 km (10 weeks) or 170 km (top 8 weeks)

Peak weeks (3 weeks): 180, 180, 185 km/wk

Weekly elevation average (~6 weeks, not including treadmill): ~700 m

Complete rest days: 1 every 7 days

Workouts/long runs: 1 every 3 days

Running doubles: 2-3 x/week

Strength, drills, strides: 1-2 x/week

Core and swim spa: 15 min, 5 x/week

Peak workout: 27 km at 3:43/km

Average of longer runs with quality (5): 35 km at 4:21/km

Motivation and enjoyment: 7 days/week

Josh Cassidy

When I was preparing for the Canadian 10 km Championship broadcast in October, I got to know this incredibly accomplished athlete. Josh had just completed the Boston Marathon, placing 5th, six days before he planned to race the 10 km, provided his wife didn’t go into labour. Their baby boy was born a few days after he raced the 10 km. He then raced the New York City Marathon. He hadn’t had a full night’s sleep for three weeks but won an outstanding 4th place finish. I quite enjoyed seeing him throughout the weekend and at our small table of Canadians at the post-race dinner event. He had an early flight home the next day but was looking forward to seeing his newborn baby and catching up on his share of diaper-changing.

Kate Gustafson and Rachel Hannah

These two wonderful people (and their partners) were a pleasure to spend time with over plates of pasta and rice at the pre-race dinner, and on the morning of the race. They are such kind and talented women who successfully balance marathon training with busy careers. Kate was third Canadian at 2:45 and Rachel was second Canadian at 2:39.

“We did it!” Krista DuChene Sets Canadian Record at 50K Coolsaet Go Race

At the end of 2020 I was just getting back into running after recovering from my November 54 km trail race. Reid had shared with me the idea of going after the 50 km Canadian record, and I was all in. With another raceless season ahead of us, it put something in my calendar to work toward and gave meaning to my workouts. While training for his own spring marathon, coaching, and leading our Bayfront Endurance group, Reid was able to get a course certified and the event sanctioned so that our results would be official. With provincial lockdowns and restrictions he wanted to ensure that it would be a safe event, which I’m sure made for an interesting and challenging experience as he earned himself the title of Race Director. Initially we planned to have the event May 7 but had to postpone it for two weeks due to recent changes in restrictions. There would be less than 10 of us racing and although we knew we might be faced with warmer conditions, we really wanted this rare opportunity. I had kept in touch with several of the runners while training for the race and we looked forward to seeing each other in person and putting our hard work to good use. In particular, I had been regularly communicating with Rachel Hannah who was healthy and back to training. Our build was fairly similar and we were able to meet up twice for workouts with our good friend Mitch Free. As race day approached, we began to discuss a pace plan. Another running friend, Rob Brouillette, graciously committed to pacing us. On a good day, I think my fitness had me in the low-mid 3:50’s. Rachel preferred a bit slower so we met in the middle, aiming for ~4:00 min/km. We didn’t know how we would feel with the heat but knew we would benefit from working together and agreed to adjust as necessary. It likely wouldn’t be a matter of proving our fitness, rather conservatively handling the distance as best we could given the day’s conditions. The record of 3:28 had been set in similar conditions by Catrin Jones at the 2015 IAU 50 km World Championships in Doha, Qatar so I knew it was realistic to target the record. On the men’s side, Chris Balestrini and Phil Parrot-Migas would be aiming for the men’s Canadian record of 2:51 set by Cal Neff earlier this year.

Race morning was uneventful as I woke early to have my coffee and bagel with honey before grabbing my Endurance Tap gels and Eload bottles from the fridge and heading out the door. My 10 year old daughter, Leah, would come with my running friend and neighbour, Tina Perilli to manage the aid station at the 5 km turnaround. We had been looking forward to this day together for weeks, particularly as it would be a special outing where she could volunteer and cheer me on in my pursuit. Upon arrival the runners talked race logistics with Reid, completed a short warm up with a few strides, donned our masks and had staggered starts while staying physically distanced.

Rob pulled up just ahead of Rachel and I and we consistently hit kilometre markings at just slightly under our planned pace. The course was a 5 km out and back that we would complete 5 times. After the first aid station at 5km I began my usual routine of alternating between consuming my fluids and gels. Reid had a third table set up with water that we could use to keep cool. Like I did in Rio 2016, I poured a bottle over my head at every opportunity. Everything was fairly smooth and according to plan for the first 20-25 km with Rachel and Rob.

Rachel then dropped back a bit while Rob and I continued on but it wasn’t long that I started to have some stomach issues. The heat and humidity wreaked havoc with my digestive system, forcing me to make several short stops along the way for the next several kilometres. Then, at 34 km I came to an abrupt stop, vomiting what had to have been the entire contents of my stomach. Rob patiently waited and I started running again, feeling fine and amazingly back to our original pace. I decided I should continue taking sips but not the amount I normally would consume. Everything settled and I had less than 15 km to go, feeling cautiously optimistic that I could get the record. I should note that I’ve had this go the other way, and suffer for what seems like hours to simply jog the remaining distance of a marathon; to this day, The 2017 London Marathon remains my most disappointing race. I was in top form after a month away from my family for altitude training in Kenya, only to become completely depleted after stomach issues hit me in the early stages of the race. This 50 km would have a much better ending.

At the 40 km turnaround, I told Reid what happened and he assured me that I was still on track to run well under 3:28. I grabbed another baggie with ice from Mike Gill to put in the back of my racing top to help keep me cool, ready for the final push. One thing I am often asked is what I think about when it starts getting tough in the later stages of a race. I wasn’t feeling terrible, actually I was feeling surprisingly well, but I still needed to focus and keep it together. On this particular day, I thought about the special trip to Booster Juice that Leah and I had planned to take on the way home. When I saw her at 35 km I told her, “Booster Juice” and kept going strong for the remaining 5 km. Sometimes it’s the simplest things. As I neared the finish line I could see her there (she got a ride back with our Team Orange friends), crying and full of emotion as I approached the end. I gave her a high five as I ran by and a big hug upon crossing the line saying, “We did it!”. It was our day.

Reid was also quite pleased at the finish with a handful of others, some whom I think were complete strangers walking the path and simply happy to stop and cheer us on. My finish time of 3:22 and Chris Balestrini’s time of 2:48 would be the new Canadian 50 km records. It was a successful morning (results here Look at Chris’ metronome pacing!).

We cheered on the remaining runners, helped with some course clean-up, and headed out, stopping for some Booster Juice before arriving home.

I’ll take a solid break for the next 10-14 days in order to fully recover, before resuming training again for the next goal. I’m excited about my fall marathon and looking forward to announcing it later this summer. I’ve really enjoyed and grown with Reid’s coaching and program that is thorough, detailed, flexible and balanced. I’m quite looking forward to seeing what we can do next.

Until then, I will be following the six Canadian athletes who will be running at this summer’s Olympic Games in Tokyo in preparation for my role as broadcast analyst with CBC’s Scott Russell. Exciting times ahead.

All photos taken by @dreizle André Morgan @dre.run

By the numbers:

Average km/week: 156

Peak km weeks: 180, 170, 170, 170

Rest days/week: 1

Weekly: strides, drills, strength (Anthony Romaniw)

Key workouts: 4×15’ @ 3:46/km, 30 km @ 4:16 to 3:43/km, 6×5 km @ 3:53/km

Longest run: 45 km

Recovery: 4x/wk in swim spa (core, stretching, resting) at ~101 F

Heat prep: 10-30 min in swim spa at 100-103 F and wearing layers on runs

Thank you:

Coolsaet GO

Saucony

Eload Sport Nutrition

Endurance Tap

Stoked Oats

Smith

Essential Physiotherapy David Zulak, RMT

2020

When asked to write the 2020 iRun finale, I knew it would be a challenge. Even Oxford Dictionaries found it difficult to summarize 2020, describing it as “a year which cannot be neatly accommodated in one single word.” So it lived up to one of its words of the year, “unprecedented,” by choosing a list of words instead of just one.

Pandemic, virtual, social distancing, quarantine, isolation, lockdown, unmute, Zoom, the new normal, remotely, bubble, personal protective equipment…these words have taken new meaning in 2020. So here’s a reflection on what some of these words have meant in my running life, our running lives, and how I aim to focus on the good to provide hope and faith in a better tomorrow, saying goodbye to 2020 and welcoming 2021:

January was a rough start to the year as I continued waiting to learn about what happened to a female athlete and my now former coach. The story was being researched as far back as 2006 and dozens of people were being contacted for interviews. I ran the Robbie Burns 8K as a rust buster to start my season.

February is when the story was finally published. I was heartbroken and disturbed, to name only a few of my many emotions. It rocked the entire Canadian running community. I can’t write a simple statement to summarize a positive outcome from this, but will state the words she said after the story was made public, “I am not working from this place of anger or resentment, and that I really just want healing and positive change to come from this.

March is when I ran my second and final official 2020 race, the Chilly Half Marathon. Because I was to do the New York City Half Marathon two weeks later, Reid Coolsaet, Olympian and coach, had me use it as a workout with 2K hard and 1K moderate. It went well and I was looking forward to testing my fitness in the Big Apple. Twelve days later and the kids’ one week break was at the beginning of what would be six months, and we were quickly learning more about what the World Health Organization had just declared as a pandemic. Spring races were cancelled and the Tokyo Olympics were postponed by the International Olympic Committee.

April 20th did not mark my 20th marathon, in Boston. In-person races were being completed as virtual races, and while some runners decided to call it a season to rest for another, or take advantage of the time to recover from a nagging injury, others were gearing up for personal bests at time trials and other equally impressive performances. Across the world where countries were enforcing strict rules to help control the virus, runners were desperately jogging around their dining room tables, balconies and backyards in the most bizarre yet creative challenges to maintain physical and mental health.

May marked the beginning of a few time trials that would give purpose to my training and put something in my calendar. Homeschooling and Zooming were now routine with many parents feeling the pressure of juggling online learning and working from home. The simplicity of running provided some normalcy and an output for those trying to make this new life work. Many completed events to support very worthwhile causes; mine included #NovaScotiaStrong for the victims of the Portapique mass murder and #IRunwithMaud to support the BIPOC community.

June was likely the month that most parents completely gave up on monitoring screen time. Some simply needed the time to themselves while others were fed-up with boredom and nowhere to go. I finished my three-month home teaching contract with my own kids, praying school would resume again in the fall. Fall marathons were being cancelled. Front line and health care workers would continue being our heroes.

July and August were fairly normal months for our family with much time spent at our cabin. Meeting up for a few runs with one or two friends made my routine feel a bit more normal as the socially isolating runs were getting a bit boring and lonely. Masks became mandatory in public spaces while race directors continued to think of ways to survive.

September was the big test of something new—children returning to school in cohorts, wearing masks. Ontario officially announced its second wave at the end of the month and continued measures were being taken to keep schools open. Many parents would opt for learning at home. Runners took advantage of the weather and continued completing time trials and again replacing marathons with their virtual substitutions. After my own summer of fairly non-specific training, I completed decent 5K and 10K time trials then switched gears to prepare for my first ultra marathon, which would be on the trails. While I thought I’d finish my marathon chapter before starting this one, I figured it was the perfect time to get out of my comfort zone and learn something new, which would keep me running for longer.

October included the marathon relay challenge created by Athletics Canada and the Canada Running Series to provide athletes a fun and competitive virtual event and opportunity for community connection. I joined forces with three other women from Bayfront Endurance, the group I was helping lead in Hamilton with Reid Coolsaet and Anthony Romaniw, and completed my own 42.2 km on the Scotiabank Toronto Waterfront Marathon weekend.

November had my debut ultra trail run in place of the New York City Marathon, one of the few World Marathon Majors left on my bucket list with Tokyo and Chicago. I was able to join a small group from Oakville to run a route similar to the Sulphur Springs trail race while staying physically distanced and following other protocols. The course was marked, equipped with aid stations, and I was happy to be doing what I love with beautiful trees and blankets of leaves around me. The 54K in 5:04 with a 1,224 m elevation gain gave me a new start to something exciting, leaving me ready for more. I have a drawer full of medals I’ve earned over the years, but this 2020 medal will have a meaning of its own. A week after completing this event my family said goodbye to our sweet dog of nearly 16 years. I wasn’t running, the days were cloudy and dark, and the house was quiet and empty. It was tough and the first time I felt this way in a long time with the heaviness of the last eight months. Getting outside, walking, planning small tasks, and simply letting time heal was my best way to recover.

December will be a relaxed month as I steadily progress back to running. Reid and I have already discussed a spring goal that will have me excited to resume training in the new year. The Christmas season will look and feel different for all of us but we will continue to modify and make the best of it by creating new traditions and ways of doing things. Throughout the month I will be supporting the Canadian Endurance Sport Alliance to show how important our racing community and industry is to Canada. It’s important that I give back to a community that has given so much to me. I must help them survive. Please join me by sharing what races mean to you using #StartLineImpact with your best race memories while tagging your local government officials, brands, and running news media.

I conclude by continuing to encourage a message of gratitude—being thankful, appreciative and kind. Let us have hope as we desire and trust for a better year, and faith as we must believe in what we cannot see.

Onward,

Krista

Good Health for the Season

Krista DuChene unpacks her nutrition tips with plenty of dairy for a mentally and physically healthy holiday season

With the long, cold and dark winter days ahead of us coupled with the uncertainties of our current situation, we must aim to help prevent potentially negative effects on our health. Physical activity, good sleep, drinking water, practising mindfulness, living with gratitude, enjoying daylight and the outdoors all while maintaining healthy relationships are ways to improve our health. Of course, what and how we eat can also have a positive impact on our overall health, particularly during this season.

Including dairy at breakfast can be one of the first steps—and best ways—to start nourishing ourselves for good health.

Eat Breakfast

As a Registered Dietitian, I have counseled countless people over the past 20 years and have always started a session by asking how they begin their day. How their day starts often indicates how the rest of it will go. Most advise that they do not eat breakfast because they are not hungry, don’t feel like eating, are too busy, or do not have enough time. Convincing them to have breakfast is often more difficult than discussing with them whatto have for breakfast.

We know the reasons for eating breakfast—it helps regulate blood sugars, aids in boosting energy levels and alertness, boosts our metabolism, helps with weight management, provides essential nutrients for good health and chronic disease prevention, and sets us up for success with the rest of the day.

Simply eating breakfast could have a significantly positive impact on the rest of your day, week, month and even new year like you never imagined. So why not give it a try?

To start, I often tell my patients to grab and eat a small piece of food on their way out and call it breakfast. They can keep it simple, repeating it until it becomes a routine, then begin adding other foods to build a complete breakfast. Tip: eat within an hour of waking and before you have that first coffee to better your chance of succeeding with eating breakfast.

Eat Breakfast Better

Once the habit of eating breakfast has been established, the second part is eating breakfast better. A breakfast is made better when it includes a whole grain, fruit, and protein. At breakfast, most people can easily eat a grain food like toast or a bagel, and a fruit like a banana or an orange, but they often omit the protein food—which is necessary to complete the meal. Including 20-grams of protein—a macronutrient—at breakfast will help satiate you, provide energy, make necessary enzymes and hormones for your body, and grow and repair muscle, skin and nails. More specifically, dairy protein contains leucine, a special type of essential amino acid specific for stimulating protein synthesis in the muscle. Dairy is one of the best and easiest food choices to add a high quality protein to your breakfast. Choosing nutrient dense foods like dairy protein will also lead to optimal levels of micronutrients, such as vitamin D, which is important for bone and muscle strength, immune function, and helping to reduce the risk of some chronic diseases. It’s important to remember that our bodies are less likely to get adequate amounts of vitamin D in the winter months, when we have less exposure to the sun as it aids with synthesis, and when we need to strengthen our immunity to help fight infections and viruses. The best way we can succeed with eating breakfast better is planning ahead.

Consider some of these nutrient dense breakfast ideas:

Grab your overnight oats, packed with yogurt and berries.
Enjoy whole grain cereal with slivered almonds, milk and strawberries.
Drink a smoothie blended with frozen fruit, Greek yogurt and oats.
Have whole grain toast or an English muffin with nut butter, banana, and cottage cheese.

Eating breakfast, a better breakfast, may surprise you with how well the rest of your day may go.

Starting your day with a nutritious and satiating meal will give you the nutrients and energy your body needs. You will be more likely to stay fuller longer, be productive, feel good about yourself, and continue to nourish your body, mind and soul through the rest of the season. Go ahead, take my word for it and give it a try!

Krista DuChene is a Registered Dietitian, Mom of Three, Olympian, and Boston Marathon Bronze Medalist.

The Marathon Mom Guide to our Pandemic Winter

With winter ahead of us and the continued unknowns of the COVID-19 pandemic, we must prepare more than ever to help prevent or lessen the winter blues. Some people are understandably already feeling very stressed and anxious due to the changes, losses, and uncertainty of our jobs, education, family plans, social lives, and travel restrictions. Adding the long, dark, and cold winter days and months to this is a cause of concern for many. The Canadian Mental Health Association says, “We should remember that this is absolutely the time to lean on each other. Even if we can’t be close physically, we need to stay close emotionally. So, while you’re staying in, stay in touch with each other, and reach out if you need support.”

So what exactly can we do as we approach this next potentially very difficult season?

Reduce your stress levels—take long, slow, deep breaths. Mindfully replace thoughts of negative worry and fear with positivity, reflecting on past better days and those to come. Control the controllables, letting go of what you can’t change.
Do what relaxes you—limit time spent on social media and watching the news; enjoy a hot cup of tea, read a book, soak in a warm bath or wrap yourself up in your coziest blanket in front of the fireplace after a long run. Listen to your favourite music or do something that will make you laugh.
Live with gratitude—write in a reflection journal; make a list of your favourite things, biggest accomplishments, and other life events that leave you feeling proud and wanting to work for more.
Get good sleep—establish a schedule where you go to sleep and wake up around the same time every day. Avoid bright screens within a few hours before bedtime. Unwind and clear your head before hitting the pillow. Avoid trying to solve problems while trying to fall asleep. Keep your bedroom cool, quiet, dark, and comfortable. Think about that new route you will run tomorrow.
Eat and hydrate well—avoid or limit caffeine and alcohol, make mealtimes calm and relaxed, and avoid eating to relieve stress. Be mindful of your eating habits. Aim to eat a variety of healthy foods each day that help with your physical and mental well-being.
Get outside during daylight, no matter what, even if only for a short time—dress for the weather and bundle up. Take a break from work. Walk the dog. Go to the mailbox. Shorten your run if it means you will get out and get it done. Frequent, short breaks will also help reduce sedentary time.
Embrace winter—try those outdoor winter activities that we can do in Canada, like skiing, skating, and snowshoeing. Remember that you won’t lose fitness if you take a few days off running to do some other form of physical activity.
Help others and give back—show patience, kindness, compassion for those around you. Check in with someone to see how they’re doing. Be a teammate. Encourage others to start a run/walk program or go after a personal best. Write positive comments or “like” peoples’ running posts on social media.

BE AN EXAMPLE—KNOW THAT SOMEONE IS WATCHING WHAT YOU DO AND HOW YOU DEAL WITH LIFE’S DIFFICULTIES, HOPING THEY TOO CAN SURVIVE ANOTHER DAY OR WEEK. MEDITATE, PRAY, READ SCRIPTURE.

Soak in the natural daylight—sit near a window or move your desk or chair, in the room where you spend the most time, to enjoy the brightness that reflects off the snow. Keep curtains and blinds open during daylight hours. Wear reflective gear if running in the dark.
Maintain your positive social and emotional relationships—arrange regular video chats, phone calls or routine texting with those who make you smile and feel loved. Set boundaries for those who don’t.
Physical activity—this may be an easy one for those of us who are runners. But what about when we are ill, injured, or just can’t get out the door? Allow yourself to heal or recover before resuming your regular training routine. Once you are well again, slowly return to where you left off. On those days where motivation is a challenge, remember how good you feel when you return from that run you didn’t feel like taking.
Set new goals—plan a time trial or virtual run that helps give you purpose and motivation for your training. Check off a bucket list item you wouldn’t normally do in your routine running season.
Reflect—look back on past goals and memorable race experiences, knowing they will return.
Expect the unexpected and dream—imagine that all of the gruelling mental and physical training in those harsh wintry conditions will pay off in a surprisingly big way, like a podium finish.