iRun because I cannot say no to a second slice of chocolate cakeEmily Shandruk , Vancouver, BC

iRun to stay fit and release those running endorphinsLiliana Plava , Calgary, AB

iRun because I want to qualify for Boston and raise money for charities near and dear to my heartChristine Gracel , Calgary, AB

iRun because it makes me feel good, allows me to spend time with my friends and gives me a feeling of accomplishmentHelen Kolodziejzyk , Calgary, AB

iRun but not enoughMichael Shaw , New Westminister, BC

iRun because I never thought I would be able toGary Morris , Winnipeg, MB

iRun to challenge myself, physically and mentallyKathleen Keenan , Brampton, ON

iRun because people around me inspire mePina Bevilacqua , Caledon, ON

iRun therefore I amDuncan Walsh , Nottingham, UK

iRun because I liveGeorges Schneller , Laval, QC

iRun to be free and enjoy our beautiful countryCheryl Carter , Clearwater , BC

iRun for overall wellbeingTrish McCourt , Halifax, NS

iRun because it makes me a better person, a better wife, a better mother and a better friendNathalie Joncas-Caissie , St-Antoine, NB

iRun because it makes me feel powerfulCarlene Paquette , Carp, ON

iRun because pecan pie, french fries and beer are chasing meTeresa Sterling , Ottawa , ON

iRun because it’s in meMichael Foley , Stittsville, ON

iRun because it reminds me that I am capable of so much more than I have doneJames Sauve , Ottawa, ON

iRun for meKiza Francis , Ottawa,ON

iRun to prove to myself I canLesley McGougan , Brampton, ON

iRun because all the ladies are chasing my sexy runner’s bodyChris Baker , Etobicoke, ON

iRun because I can and I’m gratefulTerry SanCartier , Gatineau, QC

iRun because when I run I feel most aliveMeghan Lynch , Ottawa, ON

iRun to unleash my inner athleteAdelle Densham , Avonmore, ON

iRun because it cleans up my life, because I drink more water, sleep better and eat healthier foodsRobin McIntyre , Ottawa, ON

iRun because of the peace and strength it brings meMichelle Jordan , Ottawa, ON

iRun because I need it to soothe the soul, keep me in shape and for overall wellbeingBeth Neil , Lombardy, ON

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sonsKeith Bradbury , Newfoundland

iRun because endorphins are freeCassandra Chouinard , Ontario

iRun because somebody once told me I couldn’t Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it’s cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly!Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brainMarie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every kmSteph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun and run, and run, and run, and nobody can stop me Andrei Lucaciu , Ontario

iRun because the wall is meant to be broken Jonathan Bird , Ontario

iRun because it has saved my life John Marshall , Alberta

iRun for the challenge to go faster and farther Steven Matejka , Alberta

iRun to my happy place and some days it’s very Doreen May , Alberta

iRun because food tastes better afterwards Patrick Houston , Alberta

iRun because I can’t dance Mario Javier , Ontario

iRun so I don’t say never ever again Linda Klaric , Manitoba

iRun because it makes me whole Denis Ladouceur , Quebec

iRun because it gets my husband out there Tricia LaLonde , Alberta

iRun away from the negative and towards the positive Teri Lepard , Alberta

iRun because running is like breathing to Stephanie McEvoy , Ontario

iRun because I love the solitude Janene Tailleur , British Columbia

iRun for the moment when both feet are off the ground Catherine Anderson , British Columbia

iRun to someday win the race Lindy Dunlop , Yukon

iRun to stay ahead of the weight gainMyra Abstreiter , Alberta

iRun because otherwise I’m grumpy Alexandre Charest , Quebec

iRun because I get foot rubs afterward Kate Howerton , British Columbia

iRun because iLoves my man Beverly Huang , Alberta

iRun because not everyone can Olivia Harvey , New Brunswick

iRun to get to know myself, my strength and my spirit Lisa Groulx , Ontario

iRun whenever I feel the need to escape Iona Hillis , Ontario

iRun because it’s like flying, only lower Glenn Johnson , Ontario

iRun because it makes me feel powerful Sarah Kallaghan , Alberta

iRun because I’ve lost 80 lbs and running has become fun Cheryl Kelly , Ontario

iRun because there is no finish line Claire Kilgour , Ontario

iRun so my daughters know that they can, too Shelley Kirkpatrick , New Brunswick

iRun because it reminds me of how strong I can be Monique Lavoie , Ontario

iRun because it’s a great way to see the world Sherry Mahoney , British Columbia

iRun because my heart tells me to William Martin , Manitoba

iRun to prove to them that iCan Catherine Smith , Manitoba

iRun because it’s fun when it’s done Sue Matte , Ontario

iRun because I am not as clumsy I thought I was Hanna Baer , Quebec

iRun see where my feet will take me todayMegan Dolinskas , New York

iRun for the cool t-shirts! Pina Bevilacqua , Ontario

iRun because I want to be a role model for our six kids Catherine Empey , British Columbia

iRun to inspire my kids to tryGlen Johnston , Nunavut

iRun so I can eat ice cream Sandy Bolan , Ontario

iRun because I want to live to be 100! Colette DeJean , Ontario

iRun for health, i Run for life Pat Cheung , British Columbia

iRun because it gives my day a boost of energy Sara Campbell , Nova Scotia

iRun because it’s better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn’t Peter Cicalo , Ontario

iRun because it's better than almost everything else Nathan Carey , Ontario

iRun at 50 years old because at 43 I couldn't Peter Cicalo , Ontario

iRun because it is my tonic and my salvation Georgia Ioannou , British Columbia

iRun for relaxation and to motivate my two sons Keith Bradbury , Newfoundland

iRun because endorphins are free Cassandra Chouinard , Ontario

iRun because somebody once told me I couldn't Heidi Abbey-Der , Saskatchewan

iRun because couch potatoes die young Cathy Andrew , Ontario

iRun because it's cheaper than therapy Leah Boulter , Alberta

iRun because I like buying running clothes Pamela Blaikie , Ontario

iRun slowly! Jason Hoffman , Manitoba

iRun because it gives me freedom to relax my brain Marie-Claude Gregoire , Nova Scotia

iRun because I learn more about who I am with every km Steph Mansell , Quebec

iRun because iEat Sherry Maligaspe , British Columbia

iRun for my heart, so it runs for me! Cathy Brzoza , British Columbia

iRun to inspire my children! Wendy Bowen , Manitoba

iRun because it sure beats the bus Robin Robbins , Alberta

iRun for the challenge and to remember to fully live Pascale Synnott , Québec

iRun to kickstart my day Sharon Strueby , Saskatchewan

iRun for me! Judi Wearing , Saskatchewan

iRun because it's a great stress release Brooke McKenzie , Yukon

iRun because i love to Mirella Petriello , Ontario

iRun because it helps me see things more clearly Jennifer Pitts , Ontario

iRun to eat Maureen Tritscher , Alberta

iRun to correct years of sedentary living! Mike Scott , Ontario

iRun away from the abyss Charlene Thomas , Ontario

iRun all the livelong day Pierre Saint-Laurent , Québec

iRun to challenge my perceived limitations Cassandra Williams , Ontario

iRun to maintain a strong physical and mental state Tammy Rainville , Ontario

iRun so that I can live longer and stronger Derek MacPhail , Ontario

iRun to feel great Kathryn Rachar , Saskatchewan

iRun because I like to be healthy Melanie Oickle , New Brunswick

iRun to eat more, especially sweet potatoe fries Joanna Skomra , Ontario

iRun for the fresh air and adrenalin Charlyn McGregor , Saskatchewan

iRun for the individual pursuit Robert Pelletier , New Brunswick

iRun to satisfy the irresistible urge Tim Nixon , British Columbia

iRun because I love the sense of accomplishment Amber Moase , Nova Scotia

iRun to challenge my mind, body and soul Sonia Mendes , Ontario

iRun because walking is too slow Barry Knapp , Ontario

Marathon Mom, News

Eating on the Run: Krista DuChene Kenya Diaries, Volume III

One of the first things I ask when someone returns from travel is, “How was the food?” I enjoy hearing about their experiences and embracing the local cuisine when I travel. I usually research the must-have dishes, which I enjoy after racing, such as waffles with ice cream and chocolate in Belgium after the 2015 Rotterdam Marathon, seafood chowder after the 2005 Boston Marathon, and chocolate in Switzerland after the 2013 World Champs in Moscow. 
In my preparation for the High Altitude Training Camp, Reid Coolsaet was a great help in assisting me about the food that would be provided. He explained that many of the lunches only included lentils as a protein, and only hot milk (not cold) would be provided at meals and tea times (10:30 am and 4:00 pm), so any drinks would need to be made with water. Other than that, the food would be delicious and meet my nutritional needs. John said I should bring my own coarsely ground coffee beans and I could use the hot water to make coffee in a French press. And obviously for training, I would need to pack my own Eload electrolyte and recovery drinks, and gels. I packed some canned fish and protein bars and powder so that I would be prepared.
Since day one I have been very pleased with each and every meal. One of the things I teach people when counselling them for nutrition is that it is important to come to the table ready to eat but not overly hungry, and leave satisfied but not stuffed. It allows you to know that your body is getting what it needs. I have never counted calories nor taught my patients to do so. It is critical to know your own body in order to maintain a healthy weight. Often we can complicate the simple things. Because I am in a four-week cycle of high training at altitude, it is important that I consume a high quality and quantity of food in order to avoid injury and illness, have appropriate energy for training and recovery, and achieve my weight goals. I find that one full plate of food seems to be exactly what I need in order to do this while training in Iten. The food is fresh and truly organic, from nearby farmer’s fields and gardens. As for what is served and other details about the food, I’ll let the pictures tell the rest.

Day 7, Monday, March 13

This morning Julia took me on a 22 km run, I ate breakfast, rested, then walked a short distance with Kristina for coffee at the Kerio View, which looks out over the beautiful Rift Valley. At 5:00 pm I joined the core class for 30 minutes, which was quite enjoyable because it was all of the exercises I normally do alone at home, but this time with company. I did a bit of strength work, rode the bike for 10 minutes, had an easy 9 km run, then spent some time in the sauna and pool. Dinner was at 7:00 pm and I was in bed sometime after 9:00 pm. 

Day 8, Tuesday, March 14
Today was the big “track day” and my first altitude workout. In communication with Dave and Trent we decided it would work well if I did every other run with Tarah’s Kenyan women’s group that was doing 12 x 1km. It was important to ease into quality work. I had plenty of recovery between sets and quite enjoyed the experience with countless Kenyans speeding past me in very large groups. More on this topic later.
Once I returned back to the camp I had some breakfast that Julia saved for me, said goodbye to Kristina who had a fresh order of 10 chapatis (both John and Neasa did this when leaving, thanks to Oliver), showered, rested, read and had lunch. My body appreciated the rest after the workout. In the late afternoon I did Taylor’s routine, and a short run to total 25 km for the day. Again, I spent some time on the bike, in the sauna and pool before dinner. 
Day 9, Wednesday, March 15
Julia and I started our run together at 6:30 am. This one didn’t go so well for me with multiple pit stops along the way. I needed to slow my pace and take it easy, knowing tomorrow was to be my first tempo workout. It was likely a combination of poor timing and a fibrous dinner the night before. She was so good to me, coming back to me to make sure I was making the correct turns in our return to camp. I have really enjoyed being her roommate. Not knowing who you are going to live with for a month can be concerning, but I am more than pleased with how things are going with her. It’s been nice to get to know her and we have a good balance and routine, particularly going to bed and waking up at the same time.

The run took a bit out of me, leaving me fatigued. So I filled my bottles with Eload, ate my normal breakfast, and rested in bed. Other than my massage with Dan at 2:00 pm and picking up another 10 L bottle of water, I spent most of the day writing this post. It takes quite a bit of time to go through all of my many pictures and writing the details experienced here in Kenya. At 5:00 pm I joined the core class for the full 45 minutes then read by the pool before 7:00 dinner. I was back at the room by 8:30 pm to read a bit more before bed.

Breakfast is 7:30 – 9:00 am. It usually consists of oatmeal, bread, pancake/bun/crepe, fresh juice, some sort of egg, and bananas. I brought some peanut butter and protein from home, which I add to my oatmeal. Hot water is available to make coffee in the french press with the ground beans I also brought from home. Tea is the hot drink of choice here. I do enjoy it but love my coffee in the morning. 

Lunch is 12:30 – 2:00 pm. It usually consists of lentils with some sort of rice or pasta, a cold vegetable salad with cucumber, tomato, onion or cabbage, homemade soup and delicious fresh buns. Sometimes there is a cooked vegetable and/or small amount of meat at lunch. For the lentil meals, I am starting to add the canned fish (tuna, sardines, salmon) I brought from home to ensure I am meeting my protein needs. 

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

Dinner is 7:00 – 8:00 pm. It often includes ugali (flour cooked in boiling water), sakuma wiki *(cooked collard greens), rice/pasta/potato,  a salad or cooked vegetables, and commonly beef or chicken. Sometimes fish or goat is served. Fruit such as pineapple is a frequent dessert. A popular side of chapati is served Wednesday and Sunday evenings.   
* I remember one of the first times I saw sakuma wiki. It was on Dylan Wykes’ plate the night before he made his 2012 Olympic qualifying time in Rotterdam. At the after-race party, I told him it was the “green guck” that made him run so well. 
Walking up the road to buy some fresh avocado or mango adds a bit more to the meal. Often a few people will bring it to the table and share with those around, just like family.
Near the end of the road to the HATC, there is “the club.” You can go there for a drink like mango juice or hot chocolate, or order a meal. Often the runners will go here for brunch on a Saturday after a long run because it’s difficult to make breakfast hours at the camp. It’s also a nice change and a way to get out for people staying several weeks or months at the HATC. People will go to play cards, socialize, enjoy the different scenery or take their laptops to do some work and use the wifi
Grocery store in Eldoret where I stopped with Tarah and the kids after church.
Couldn’t resist her hand reaching toward me. Not only will children run alongside you, they have walked up to me to hug my legs. It tugs at my heart.  
This just might be one of my favourite pictures of the trip. Thanks, Neasa. 
I  asked this young girl what she was carrying – milk. 
She asked me how far she had run with me – 500 m. 

March 15th, 2017

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