The Late Bloomers: Taking Flight at 60

March 27, 2017

MH Trailhead — Caterine at the head of the Musquodoboit Trailway, her favourite running route.

For many, running is a journey of discovery, marked by new strengths and perspective emerging with each stride. Catherine Berry, 65, retired pilot, amateur guitarist, and resident of Musquodoboit Harbour, Nova Scotia, doesn’t quite see it that way.

Catherine says she’s gotten to know herself quite well over seven decades, so running hasn’t necessarily brought forth any great revelation about who she is. She always knew that she was patient, persistent, and good at enduring discomfort, and now puts those traits to use in distances from the 5K to the half marathon.

65 can be greeted from a variety of perspectives. Often, with children grown, – Catherine has one grown daughter – career winding down, and facing mortality, one can be daunted by the question of “what now?” In a culture that’s occasionally guilty of glorifying youth, one can also wonder whether or not their best days are behind them.

Caterine at the head of the Musquodoboit Trailway, her favourite running route.

Having taken up running at 60, Catherine has elected to turn this most recent chapter of life into a celebration, “an opportunity to express some of my better characteristics,” for which running has been a perfect avenue.

It’s a celebration as well of her relationship with the world around her and the things that have brought her joy for so many years. She savours the sights of the Musquodoboit Trailway, especially when the fall colours begin to flourish, while Prokofiev or Wagner pump into her ears on a long run.

In four years or so, she’s been amazed by the way her body has adapted to her new hobby and is fiercely dedicated to her training, but Catherine says, “Most of all I love covering stretches of this good earth on my own little legs. It’s a way to take my rightful place in this universe, a small working piece of a huge wonderful puzzle.”

Approaching 60, Catherine did grapple with physical ailments, specifically a chronic back problem, which she began to address with a chiropractor who prescribed exercises for strength and mobility. But Catherine needed more of an incentive beyond “feeling just okay.” “I was diligent and was making some progress,” she says, “but knew that I wouldn’t keep up with the exercises unless there was some fun attached to it.”

Catherine storms the finish line of her first half marathon in 2015.

That fun that Catherine was seeking also had to accommodate the fact that her job as a pilot kept her on the road quite often. When Catherine spotted an ad for a learn to run program offered by Mountain Equipment Co-op, she decided it was worth a shot. Running made sense, requiring Catherine to, “…just throw a pair of shoes and run clothes in the suitcase (don’t forget the bra!).”

“The first ‘long run’ I did with the group was 2K and after the first kilometre I thought I might die,” Catherine recalls. “I knew I had to do the weekday workouts or I wouldn’t survive the Sunday runs.”

If there’s one key piece of advice Catherine gives new runners, it’s the importance of that consistency. “Start very slowly,” she advises. “Proceed gradually but consistently. Put your run dates with yourself on your calendar and don’t break your date! If you’re consistent, it will get easier.”

By the end, Catherine was the only one left standing in her learn to run group. When she completed her second 5K as part of the Blue Nose Marathon, she thought to herself, “I could’ve run that faster.” That’s when she got hooked.

Her accomplishments to date include a current half marathon PB of 2:06 in October of last year at the Valley Harvest Half Marathon. That was a 15 minute improvement over her previous half marathon, where Catherine says she, “let herself slack off.” When the temptation came to slow down in her next race, Catherine thought of her sister Maureen as her inspiration. Maureen had been running since the 70s, when the sport, particularly women’s running, wasn’t as supported as it is now.

Catherine has many other inspirations, including of course Ed Whitlock and Deena Kastor, but adds, “Sometimes what you need in running is not so much inspiration to motivate you, but support to keep going regardless.” Catherine’s support system for running derives from her @RunAtCan comrades on Twitter. For Catherine, “The enthusiastic support of my fellow runners has been uplifting and carries me along.”

Still, beyond inspiration and support is the need to study up, which many runners neglect. Catherine recommends that runners add authors Matt Fitzgerald, Brad Hudson, Jack Daniels, Owen Anderson, Tim Noakes, and Jay Dicharry to their library. For the late in life runners, Margaret Webb’s Older, Faster, Stronger is essential.

In May, Catherine will run her first marathon in Ottawa. The Boston Qualifying time for her age group is 4:40, which she believes is attainable through, “hard work, patience, and a bit of luck.”

For Catherine, running is less a journey of self discovery and perhaps more of a discovery of a new world. She approaches it with curiousity rather than apprehension. “Lots of things are worth a person’s fear, but running is just running,” Catherine argues, adding, “and 40 just isn’t that old.” Nor is 60 for that matter. Mr. Whitlock himself said that older runners should be faster and Catherine is determined to make Ed proud.

Ravi Singh (@ravimatsingh)

The Big One: Training in Kenya, the Details by Krista DuChene

Ben Kaplan

March 27, 2017

I purposely saved the topic of training for one of my last Kenyan Diary posts so that I could share some numbers and have more to write about.
I have two major benefits to my four week stay at the High Altitude Training Centre in Iten, Kenya:

1) training at 2400 m (7900 ft) allows my body to produce new red blood cells to carry more oxygen, hopefully making me speedier for my upcoming Virgin Money London Marathon, April 23.
2) completely devoting myself to full-time training within what I call “Runner’s Fantasy World.” Never before have I been able to focus entirely on training with nothing else to do or be concerned about for this long. When meals are made, the room is cleaned, rest and recovery is easily completed, and your entire day is built around your running with no stress or busyness, it becomes a fantasy of sorts. It’s an investment and an incredible opportunity that I am so very much enjoying but it is not something I would want to do for that much longer. My life is complete with my husband and kids #TeamDuChene.

The First Run
When preparing for my trip, many told me to be diligent in taking it easy. Ramping up the kilometres and going too hard, too early would not be wise as your body must slowly adjust. On the first day I arrived, I had my first easy shake-out run of 8km. Like many had described, I could definitely feel the lack of oxygen. Some said it would be like breathing through of a straw. To me, it was similar to the feeling you get when you reach the top of a long flight of stairs. Unpleasant but doable. Neasa took me on my first run and was taking it easy as she had completed a workout earlier that day.

Pace and Heart Rate
Thanks to Trent’s incredible support with Speed River, I knew that my pace would be approximately 15-20 seconds/km slower than sea level. Prior to coming, I was running really easy on my easy days; likely averaging about 5:30/km. Sure enough, for the first five days at altitude, I averaged about 5:45/km with a heart rate consistent to that of easy sea level runs, ~120 BPM. For days 6-20, I then averaged about 5:10-5:15/km on easy runs, again with a similar heart rate. I followed the recommendation to get used to the initial change for the first few days, then steadily ease into a more routine full-time training schedule for the next 10 days. Adapting to altitude is different for everyone so I was emailing Dave, Trent and Margo every few days. They were pleased with how I was adapting.

Workouts
After a few easy runs I did some strides on the track to get the legs moving. On day seven I got to see the large “Tuesday Track” groups when I joined Tarah and her group for half of their 1 km repeats workout. I certainly couldn’t keep their pace, but was happy to chase them, consistently finishing each rep at the same pace with a lengthy recovery period between sets. When easing into training, I knew that recovery would be very important; both in workouts between intervals and after each run. It’s certainly possible to complete a normal workout but you will pay for it in the recovery. In the first 10 days I likely napped each day out of necessity then found that I just needed to be resting and off my feet, otherwise I might not sleep as well at night. On day nine I did 9 km of tempo with Bekele. Days 14 and 16 included a bit more volume in my tempo and fartlek workouts, both with Bekele. Day 21 will be my biggest workout in this build with a 75′ tempo and day 23 will be a 25×1’/1′ fartlek for some quicker leg turnover. I will then begin my taper and head home to Ontario.

Long Runs
Shortly before coming to Iten, I completed a 40km long run so I knew mentally, that I could check that off my list for this build. I figured that my long runs wouldn’t be much more than 35-36 km at altitude; it just wouldn’t be necessary. In the first week, my longest run was 23 km as I was easing my way into training at altitude. In my second and third long runs, I joined the group for a progressive pace for total distances of 30 and 34 km. Each time we did a warm up before we started the 26 km progression on the tarmac road from Iten to Eldoret. For each progressive part, I felt comfortable to lead. In the first progression I had a faster finish with the last 5 km at goal race pace. In the second progression I pushed the pace a bit earlier but didn’t have a quick finish. I averaged the same pace for the last 24 km in both runs. My final long run will be about 35 km with no specific set pace.

Running Surfaces
One of the first things I became clearly aware of was the difficult footing. The dirt roads are easy on the body and good for recovery runs but are often rocky and uneven. I found myself constantly looking at the ground so as to avoid tripping while getting used to the change. Prior to coming, and because of our mild winter, I was able to do a decent amount of mileage on our trails that somewhat helped prepare me for what to expect in Iten. After a few days of running on the dirt paths, I ran for the first time on the tarmac road. It was easier to pick up the pace but I really noticed it in my quads. I then decided that I would continue to include some tarmac road running on most of my runs. Doing my weekly strides would be a good way to keep the firm surface in my routine in addition to my long run and tempos that I would do on the tarmac road. So far my 1 km repeats were on the dirt track and my 16 x 2’/1′ fartlek was on the tartan track. Tomorrow’s tempo will be with Tarah near her house because it’s flatter and she can provide a driver for fluid support. Likely our warm up and cool down will be on the dirt road and our quality work will be on the tarmac road. I think these four weeks might make a record for the longest time without any treadmill running!

Routes
I struggle with my sense of direction at home so in my first few runs when faced with the challenges of altitude, hills, uneven surfaces, and mouthfuls of dust, I knew there was no way I would be able to learn any routes. Eventually the challenges became normal (well, the hills that are unavoidable can still be tough) and I was able to learn some routes. The roads are not marked and turns are learned by remembering landmarks and kilometres e.g. “for the 8 km loop, go 2.3 km down the ‘all weather road’ and turn right at the shed with the shiny roof that will take you to your final right turn onto the tarmac road and back home”. It’s always a good idea to put some shillings in your pocket before venturing out, just in case you get lost and need a piki piki or matatu ride back. As long as you can get to the tarmac road, you just need to know the direction to Iten. Also, running uphill and into the wind usually means you are close to home.

Mileage
Similar to easing into workouts, we took a steady approach to returning to the mileage I was doing before coming. My weeks have been 130, 160, and 180 km. My final week will likely being closer to 190 km before my taper begins.

Schedule
Prior to coming, I was running two double days (Tues, Thurs) and four single days (Mon, Wed, Fri, Sat) with one complete rest day (Sun). It was important to keep this consistency so I was happy to fall into a nice routine of three double days (Mon, Tues, Thurs) and three single days (Wed, Fri, Sat) and one complete rest day (Sun). By doing this I am allowing myself to recover before and after workout and long run days, and evenly balance the mileage throughout the six running days.

Cross Training, Core, Strength, Sauna and Preventative Maintenance
Time spent on the bike, in the sauna and pool was a good supplement while initially building my training load. It wasn’t anything extraordinary but something I felt I could decrease when I started my final two peak training weeks. There is a 5:00 pm core class on Mon, Wed and Fri that I have completed most of the time but opt out of if I need more recovery time or want to hold back for the next day’s workout. I’ve been doing “Taylor’s dance” routine and some light strength training, about twice per week. Preventative maintenance is daily and includes the usual rolling, stretching and other floor exercises after my morning run.

G.I. (Gastrointestinal)
With travel, altitude, time zone changes and a new diet, you are more than likely to experience some sort of gastrointestinal issue. I had a few issues in the first few days but made some changes to what I would eat the night before workouts, which helped (i.e. avoid the sakuma wiki). The other reason was timing with a later dinner and earlier morning run than I am used to at home.

Weather
The weather is absolutely wonderful for running. I run more km in the morning around 6:30 am and less in the afternoon around 4:00 pm on double days. Wednesday, Friday and Saturday are single runs in the morning. Can’t say I’ve seen many people run in the middle of the day around here when it’s warm. And so far, it’s only rained in the evenings and in one afternoon when I was off (Sunday).

Fluids and Carbohydrates
I’m drinking about 5 L of water each day; 2 L in the morning, 2 L in the afternoon, and 2 glasses with each meal. Other than coffee in the morning, my eload recovery and endurance drinks, and the occasional mango juice, I don’t drink anything else.
I’ve been consistent in my carbohydrate consumption during long runs via the usual intake of gels, Eload endurance and fly. Frank has been a great support on the bike with my bottles. And so far I’ve just stored my gels in my running bra.

Treatment
I’ve been getting massage treatment from Dan, twice per week; Saturdays after my long runs, and Wednesdays, the day after and before my Tuesday and Thursday workouts. I had one appointment with Tarah’s physiotherapist in Eldoret, which also went well.

Body Compostion
Since my peak weight in December with minimal training and an abundant intake of sweets, my weight and fat mass has steadily decreased toward my goal. Kyle has done my anthro measurements and Trent, Erik, and I determined my ideal race weight. We agreed that it was important to maintain my weight, going into and training at altitude. Normally I weigh myself first thing in the morning, which I haven’t been able to do here. I have used the scale at the gym and likely only lost 1 kg (2.2 lb) in the past three weeks, which puts me in a good position to achieve my goal race weight upon my return home.

Friday, March 24
This morning I did an easy single run of 16 km with the group, and other than a trip to the Kerioview with the group and core at 5:00 pm, took it easy for the rest of the day. At dinner we put our tables together to enjoy our last meal with the Brits before their departure.

Saturday, March 25
This morning we did another progression run from Iten to Eldoret, 34km. In the afternoon, I had a massage with Dan and went to the market.

Friday, March 24
Rest day. I knew I would be up at the usual 5:3-6:00 am so I planned to walk to see the sunrise over the Rift Valley. It was striking. I sat there for a while and simply enjoyed the peacefulness, the sounds of chickens and church music, and the beauty of this earth.
For the rest of the day, I had meals with the group and worked on my computer, preparing for a few speaking engagements scheduled at the end of April. Most from the camp spent the afternoon in the lounge, relaxing while watching the IAAF World X-Country championships in neighbouring Uganda. We got a quite a bit of rain in the late afternoon so some of us just stayed there until the 7:00 pm dinner of chicken, lamb, ugali, sakuma wiki and chapatis. Again, I was in bed around 9:00 pm.

Monday, March 27
This morning a group of us met at 6:20 am to start the 14 km fartlek loop together. Some added on whereas others headed to breakfast, planning to run again in the afternoon. I showered, did some laundry and rested. At 4:00, Manuela, Julia and I did an easy 10 km then I called it a day in preparation for the next day’s peak tempo workout.

The Official Tanis Smith Around the Bay Recap

Ben Kaplan

March 27, 2017

Another year, another running of North America’s oldest road race, Around the Bay. ATB (as runners know and love the race by) is notorious for its bad weather with it being in March and this year lived up to that legend, with wind of 20km and gusts up to 31km, I can attest to that!

This is was my first year back running ATB since 2014! Since then, I had lowered my pb’s in every distance and even raced my first marathon, so I was a lot less nervous about the distance than I was 3 years ago. I had hopes of placing well among the women, but you never know who will show up, so I also had a goal time in mind, 1:57- 2:00. My team, Grand River Endurance, had many members toeing the line as well and a few loyal members as our cheer squad.

GRE did a short 3km team warm up down the streets of Hamilton and somehow managed to get through the chaos that was FirstOntario Centre on ATB day. By chaos I mean squeezing 5,000 people in and out one set of doors to get to the race start and the same number of people all scrambling to use the bathrooms at the same time!

The gun was off at 9:30am and so started my battle (and everyone else’s) against mother nature. Like all runners, I compulsively checked the weather leading in to the race so I knew it was going to be windy. The first 7km was as if I was running in a wind tunnel and it didn’t help that I had no group to run with and was in “no man’s land.” I found a few guys from Windsor, my home away from home for University, and I ran with them for a few kilometres, but when I lost them I was there fighting the wind alone again. I stayed tough and focused on trying to reel in anyone who went out too hard and to catch back up to the guys I was running with from 10 on. An american women came up beside me around 12k and we worked together to catch that group and when we finally did it was great to converse about running and places we’ve lived to help take the mind off the other 15km we still had to run.

The sad part was, just about the ENTIRE race had a massive headwind other than from 22-26km however, if you’ve ever run the course, you’ll know that this is no help. As this is the sections where 4km of rolling hills are. GRE did many long runs this winter on the ATB to prep for these hills so I didn’t fear them. I just thought back to running all those workouts and worked through it. In no time, I was 5km from the finish and started to pick it up and make sure I could pass anyone who was dying.

I’ve never closed a race so consistent as I did this year’s ATB even with all the wind. So, I will walk away a much stronger runner especially for the 1/2 and marathon distance. I crossed the line in 1:59:00 and finished Top 10 women (9th). Remember I said I hadn’t run the race in 3 years? Well, that 1:59 gave me a 12minute pb! That’s right 12 minutes, that’s almost 3 kilometres worth!

While I have you, I’ll recap the rest of my team as well! On top of my top 10 finish we also had 3 men in the top 25!

My husband and partner in crime, Josh Bolton had a great race as well! He worked together with Aaron Cooper through the elements to finish 8th overall in 1:43:20 which was almost a minute and a half pb for him! He has run Around the Bay two times and both placed 12th so he was very happy to break the top 10 and PB on a tough day. His next race will be Race Roster 8km and look for him again at Montreal Half Marathon where he will crush it like last year!

Mitch Free is one of our smartest and most consistent runners on our team. At 39 years old, this guy gives a lot of young guns a run for their money with a 2:35 marathon pb from last year! At ATB he finished in 1:52:27 and 25th overall only 2 minutes off his 30k pb. He is very fit and was hoping to run faster but the wind in the first 10k as I described, was very challenging. He’s ready to roll some fast times this year including taking down that 2:35 at Mississauga Marathon in a just over a month!

Robert Brouillette also placed in the top 25! Actually top 15 for him. He ran 1:46:49 for the 30k and was close to his pb. He ran very well considering he is one of the youngest in that top 15. Rob also was stuck in the infamous “no man’s land” in the windy sections as well so he really noticed that headwind as well. He’s looking to run a fast marathon at Mississauga and go for that sub 2:30 as well as place well at Calgary Marathon as they are a month apart.

And one final shout out to our cheer squad Mike Bentley, Tyler Chacra and Mike Thornton who all have big goals for this year including Mike Thornton running the Boston Marathon for the first time! Thanks for the support out there boys, no great performance is possible without a team!

Follow GRE’s adventures on facebook, twitter and instagram look for Grand River Endurance and you can follow my own adventures on tanissmith.com

Running Down a Dream: The Krista DuChene Kenya Diaries, Volume IV

Krista DuChene

March 23, 2017

In my first week at camp I was warmly welcomed by my friend and fellow Speed River teammate, John, and other fellow Canadians, Neasa and Kristina (Vancouver), and my roommate, Julia (Ottawa). They made me feel right at home, showing me around the camp and endless dirt roads. Prior to the three of them leaving, I knew Julia would be a constant because her departure date was just one week before mine. It was comforting to know that we spoke the same language, and within a few days we knew we would make good roommates. We easily got to know each other and quickly fell into a nice routine of going to bed and waking around the same time, eating and running together, but not all of the time, and spending our leisure/rest time enjoying different surroundings. Because of a bad experience in high school where I got sunburned before an important track meet (remember, Coach Murray Jackson?!), I have been very cautious about the amount of time spent directly in the sun. It easily drains me. Consequently I enjoy my mid-mornings and afternoons in the room with the door open, the Kenyan music playing nearby, the fresh smell as the rooms are cleaned, and the gentle breeze while the staff go about their business. I can easily FaceTime my family and use my computer because I purchased a SIM card. Staying near the wifi pool/lounge area was not necessary. Julia had already been here a month prior to my arrival so she had a nice routine previously established. It can be a bit daunting, going to another country to train for a month, not knowing how your rooming situation will work out. I am pleased to say everything is great. Thanks, Julia!

I knew I needed to reach out and get to know the others at camp. Prior to coming, I was prepared to eat meals and do all my training on my own, but was hoping that I would hook up with some English-speaking Europeans. Sure enough, my “New Balance Belgium couple” became my BFF’s at the HATC. Frank used to pace many of the diamond league and world major events, and is now recovering from foot surgery while managing and supporting Manuela’s marathon career. She too competed in Rio when I did. Within a few meals, we nicely discovered that our training plans were similarly matched, we were both racing on April 23, and at the camp for the same time period. It couldn’t have been better. Add in Julia for my first few “easy” runs while getting used to altitude, and some English and French guys, and I had myself a perfect group.

I think one of the first things I noticed at camp is how much the people are alike. Meals are important and can never be missed, recovery is just as important as training, many have a love/hate relationship with core exercises (particularly when we do the class and the instructor counts one second for every two), bedtime is between 9-10 p.m., and we all realize that we are living in somewhat of a running fantasy world. Our beds are made, towels are fresh, rooms are clean, meals are made, and our entire day built around our running schedule. There’s no stress, massages are absolutely wonderful, everyone is pleasant and working toward their race goals. Each day I try to reflect upon this incredible opportunity; training for one month at altitude with absolutely no distractions while aiming to run a personal best was a dream that I am now living.

Monday, March 20

Today was a fairly typical day. I ran 23 km (with some strides) with Manuela and Julia in the morning, had breakfast, rested, did laundry, ate lunch, read, ran 12 km with Manuela, did my core/bike/sauna/sauna routine, showered, had dinner, and was in bed at 9:00 p.m.

Tuesday, March 21

Today Bekele met me at 6:30 for a tempo workout. We warmed up on the dirt path toward Eldoret then moved to the tarmac road for 19′, 16′, and 13′ with 5′ (‘ is minutes) recovery jog between sets. We cooled down on the dirt path again then caught a matatu back with Julia, just in time to have breakfast at the camp. I did some preventative maintenance (stretching, rolling), rested, had lunch, read, then went on an easy 11 km run with Frank, Manuela and Laurent (France).

Wednesday, March 22

Today was my most adventerous and tiring morning. I ran with Julia along the fartlek route but then slowed the pace down a bit, which consequently resulted in me getting lost for the first time. They say it happens to everyone, at least once. So after many confirmations that I was heading toward Iten, a scrape along the shin from a barbed wire fence, and short piki piki ride to the tarmac road, I was safely back to camp with a 25 instead of a 20-21 km run. Julia was so kind – she had set my breakfast aside in the dining room. At 10:00 a group of us, led by Manueal and Frank, headed into Iten to visit a school. I really enjoyed myself and the children just loved having a group of mzungus there. I hadn’t been in the sun during peak heat hours so got a slight sunburn. I was a bit worn out so after lunch, I settled into my bed with lots of water and my book, and called it a day, other than getting more water and having a mid-afternoon massage. By dinner I was feeling back to normal again. We took a nice group picture because people were starting to depart the next morning.

Thursday, March 23

Bekele, Frank, Manuela, Julia and I headed to Lornah’s new track, which was a nice 2.5 km jog from camp. We warmed up a bit longer, did some strides then each started our own workout. Manuela did 400’s, Julia did 200/300’s and Bekele paced me through a 2’/1′ fartlek. I quite enjoyed the flat surface, which helped create a steady workout with even splits. The track is fenced and free for use for people staying at the HATC, but 1,000-2,000 shillings for others. After our workouts, we jogged around the track and back to camp for our cool down then had the usual oatmeal, bread, eggs, juice, and coffee/tea breakfast. The rest of the day was fairly routine with a 12 km easy afternoon run, time at the gym, and a beef, ugali, sukuma wiki, and mashed potato dinner. I spent a bit of time in the lounge before calling it a day. Tomorrow a group of us will meet at 6:30 a.m. for an easy 15-16 km run. It will be the last run for the British guys.

Meanwhile, back at home, good times for #TeamDuChene.

3 Steps to Becoming Strong, Fit and Healthy

Startline

March 21, 2017

For many years, I thought that there would be a day when I would “arrive.” I would arrive at the perfect body. I would arrive at the perfect weight. I would be fit, athletic and healthy, and then once that happened, I could get off the treadmill and relax and enjoy my perfect body in my now-perfect life.

I was seeking quick fix fitness and was accustomed to seeing health and fitness practices advertised as: 30-Day Challenges, 15 Days to a New You, or Drop Two Dress Sizes in 28 Days. I didn’t realize that fitness is a life long pursuit, one that requires grit, perseverance, tenacity and strategies for staying motivated for the long term. With my previous mindset, I would often throw in the towel when things got really difficult. However, as every athlete will tell you, like the stages of change (blog post #2), there are also stages of athleticism. To know them is to better understand your athletic journey. This understanding can prevent you from giving up during tough times.

There will be fitness highs, lows and even stages that feel flat-lined, when you may become bored or indifferent. I assure you, this is all part of the process, and I call these stages the Peaks, Valleys and Plateaus of fitness. Enjoying the triumphs, weathering the storms and staying motivated takes knowledge and awareness. Here is a quick overview of three stages that may help you better understand the path to victory:

The Peak (AKA the Ass-Kicking Zone)

In the Kicking-Ass Zone our bodies demonstrate their full potential, and we feel limitless: we can conquer the world, this workout and the next. Peaks are exhilarating. Peaks happen when everything lines up. We are ready—we have a good base of physical conditioning under our belts, and our nutrition is sound. We feel supported—those around us are encouraging us. And we are on an unstoppable path to our attainable goals.

The Valley (AKA a Down Period)

During valleys, you may come to your workout feeling drained before you even begin; your motivation is just not there. This period can feel frustrating, and the negative chatter in your mind may be at an all-time high. You might head out for a run because it’s on your training schedule, but in a valley, each step feels like you are moving through molasses. On this run, you might choose the path that leads to the shortcut rather than the one that pushes you to increase your distance.

You can enter a valley for a number of reasons—for example, because you’ve been working out too much, are bored with your fitness routine or are fighting a cold. Life happens, and in the valley you are being tested. But this isn’t a time to quit; rather, it’s a time to prove your resilience.

The Plateau (AKA a Steady State)

Perhaps you are showing up for your workouts, eating healthy food and getting a good night’s sleep, but your physical fitness has not progressed. You feel frustrated. Welcome to the plateau.

A couple of things are happening during a plateau period. First, your body may no longer be challenged by your fitness routine. You might consider increasing the intensity of your workout or varying the type of activity you do. Second, your body might require a rest and is telling you to hit pause. Training programs often include scheduled recovery weeks, which allow time for your body to re-build and prepare for another push. Plateaus are beneficial for the body—they are a natural response to the demand you place on your body with each workout. Listen to your body’s signals and act accordingly to work through your plateau. After many plateaus, a peak is just around the corner. Don’t quit now!

Understanding that fitness is a life-long pursuit while riding the waves of varying stages can prevent us from quitting. The key is to be kind to yourself and to work within each stage to the best of your ability.

Louise Green founded Body Exchange, a fitness program focused on helping plus-sized women achieve their athletic dreams. Since 2008 Green has coached over a thousand woman, sweating alongside them in their fitness journey. She is the author of Big Fit Girl, a book aimed to challenge the way in which our society thinks about fitness.

The People, Places and Faces: Krista DuChene’s Kenya Diaries, Volume III

Krista DuChene

March 20, 2017

I’m nearly half-way through my stay here in Iten at the High Altitude Training Centre. I have yet to post about my training and the other people attending the camp, but thought I would post about the people in and around Iten and the HATC, first. The pictures give so many details and I definitely don’t have a shortage from which to choose!

Thursday, March 16. Day 10.
This morning I met Bekele for my first tempo run. I told him I didn’t care if the warm up and cool down were hilly, but preferred as flat as possible for the quality work in the middle. Ha! I was quite pleased with my effort and how I felt for the 9 km tempo. He did a great job of pacing me with the range I gave him. We ended up doing a total of 24 km, which got me back just in time for breakfast. Missing a meal is not an option when training at altitude! Shortly thereafter, I felt so good that I decided to do my first load of laundry. Interestingly enough, I quite enjoyed the simplicity of bending over a bucket to scrub and rinse my red-dirt-stained clothes, followed by hanging items on bushes to dry in the hot sun. They were really clean afterwards! After lunch I rested and read then went on an easy 11 km run with Julia and Manuela. I spent some time in the gym, pool and sauna before a shower and 7:00 pm dinner with the group.

Friday, March 17. Day 11.
This morning I did 20 km, which ended with strides on the tarmac road. It was a bit quiet at mealtimes because the British guys went on a Safari, leaving at 4:00 am and not returning until 7:00 pm! I met Jess from Australia who joined Laurent, Manuela, Frank and I on a walk into Iten. I didn’t run, rather just did the core class, in the afternoon as Saturday and Sunday were going to be full days. After dinner I set out my gels and fluids for the long run, and packed my bag in preparation for my trip with Tarah to Cherangany.

Saturday, March 18. Day 12.
This morning we met at 6:20 am to start our progression run. We did a 4 km warm up on the “all weather road” then started the 26 km progression on the tarmac to Eldoret. Frank was on the bike, carrying our fluids. We had a good pace, gradually getting faster with every km. It felt so good to run downhill on a firmer and more consistent surface with the wind on our backs! At the 15 km mark, we had about 5 people, then at 20 km we had 4, and at 25 we had 3. Manuela and I were the two to finish the 30 km progression, with the last 5km at altitude-adjusted race pace. It was a bit tricky in the end to really pick it up when dodging the increasing numbers of piki pikis (motorbikes) and people as we entered the heart of Eldoret. It was not long before the entire group arrived, happy with their run and buying water from the shops.
Our group got a matatu back to camp then enjoyed breakfast together at the club. I had a delicious spanish omelet with toast, mango juice and a coffee. I returned to pack, briefly rest, eat lunch then catch a matatu back to Tarah’s house for my 2:00 pm physio appointment in Eldoret. Tarah, the kids and I then made the 1.5 hr drive together to Wesley’s childhood Cherangany home where he also serves as a Member of Parliament. I met Wesley’s many family members and enjoyed dinner and tea in his parents’ home. Back at the guest house, Wesley was still in meetings for his upcoming MP campaign. I was in bed just after 9:00 pm and had my best-ever sleep since arriving in Kenya. I think the long run and travel helped with that!

Sunday, March 19. Day 13.
Today was a day off of training for me so I took my time getting out of bed and starting my day. I went for short walk to take in the scenery and actually got a minute or two of reception. It was actually nice to be off the grid for 24 hours. There was a group of people sitting outside of the guest house, waiting for Wesley. It is very common for the locals to come to the house when they know he is in the area. Their main issues are financial support for school and health care. After Tarah returned from her run, we had tea and breakfast together, and relaxed with the kids on their bikes nearby. We then made an attempt to go to church but because several of the churches formed one larger surface we didn’t stay that long. Again, many people were looking for Wesley so they surrounded Tarah with questions. Tarah showed me around the rest of Cherangany. I was finally able to see and better understand what the Kenyan Kids Foundation has done in the community. The main projects include milk cooling containers for the farmers and a uniform-making shop to generate income, a small preschool and nursery for early education, and the Transcend Running Academy that provides scholarships for male and female students to attend school and train. They must place well in a 3 km trial in order to be selected. Because they have such athletic talent, the focus is then on schooling in order to have a chance at a scholarship for post-secondary education and competing for the track & field/cross country team.
The foundation also assists with clinics and medical facilities, which has been more a focus with the KKF USA. Agriculture and farming are also areas the foundation has been involved.
We returned to Wesley’s parents’ home for a lunch of sakumu wiki and ugali then headed back toward Eldoret/Iten in the later afternoon. Wesley drove because his driver had to stay with his vehicle that needed repairing. I was back “home” to the camp around 5:00 to unpack, rest and join everyone else for dinner at 7:00 pm.
I posted several other pictures on Facebook about my time in Cherangany.

The People in and around Iten and the HATC

This young boy looks to be tending to his chickens. Meat and eggs would provide an income for the family.

Cooking in a pot beside a produce stand is common. I’m presuming that because they work there all day, they must eat on site. Usually the stands close around 7:00 pm.

Children play happily while a mother or aunt works nearby.

On my day of arrival I was happy to see Johana. He’s lived and race in Ontario and owns this shop just outside the camp.

Here is a sample of the many beaded bracelets he can make. I’ve placed an order for the kids!

Many, many people on foot for miles and miles.

And of course people travel by “piki pikis”. This was taken in the morning when it was chilly for the locals.

How sweet is she?

I thought I was capturing a video of this but it was just a picture. The kids were playing quietly and once the boy in the blue t-shirt saw me, he started smiling away for the camera! Some children are shy whereas others enjoy the attention from the many mzungus (white people) at the camp. Of course countless children have joined us for parts of our runs while on their way to or from school.

I can’t get over the way they bend from the waist to sweep, clean floors (with a towel, not a mop), cook and do other sorts of work. Tarah said that when doing dishes once with Wesley’s sister, she asked if the rinse bin could be placed on the floor as it was more comfortable for her!

You can pay or do your own laundry here at this station equipped with sunlight bars and brushes for scrubbing.

5 Stages of Fitness Transformation

Startline

March 16, 2017

Transitioning from one lifestyle to another takes motivation and tenacity. It requires you to wake up every day and do things differently, to work against the grain of your deeply embedded habits.

When I finally decided I wanted to take action and join a run clinic, it was only after a long period of thought and contemplation. You may already be aware of the five stages of change; I was stuck in the second for a very long time. But if you’re not familiar with them, you may want to read up. The five stages explain a lot about human psychology, and how we approach change—a huge asset when it comes to adopting a fitness routine for the first time. We know from research that although we can offer advice on how to get started, real, lasting change just isn’t possible until a person is ready for it.

Stage One: Pre-Contemplation

In this stage you aren’t yet ready to change your habits, and you don’t yet recognize the patterns you need to break. This stage is also referred to as “denial.” I was in this stage for many years. I thought I was a “free spirit,” and I used this excuse to maintain a reckless lifestyle marked by self-destructive habits.

It’s difficult for others to reach you in the pre-contemplation stage: you aren’t open to the idea of change, and your unwillingness keeps you closed off to new ways of life. At this stage, you may not even know what is possible. You are operating in a state of unawareness.

Stage Two: Contemplation

In contemplation you are willing to consider that changing your behavior might be beneficial, but you are still thinking it through and haven’t yet committed to action.

I know this stage well. I wanted to change for years but didn’t do anything about it until things got unbearable; I waited until I was unhappy enough to be ready. You might be able to relate to this. The contemplation stage is like a tango dance: you move one step forward, one step back, until one day you’re ready to go all in.

Stage Three: Preparation

In this stage you are aware that you need to change. You are ready to do it, but you need to first prepare yourself mentally, and often physically, for the action required. In preparation you may start by calling friends to see if they want to join you in a run program. You may register for a race and purchase the gear: shoes, running tights, a good sports bra. This is an exciting stage, and one I enjoy being in myself. I love researching programs to join, gear to get, races to register for.

Stage Four: Action

It’s go time. The action stage is where the magic happens. At this point, you have worked up the courage to walk out the door and tackle the first day of a new running program. You can lace up your new shoes for the very first time, hit the road and finally start the training program you’ve been planning.

Action feels great, but beware: this stage often has a honeymoon period, and repeated action beyond the honeymoon takes perseverance. Push yourself to keep going, and you will eventually get to a place where you can’t live without action in your life.

Stage Five: Maintenance

Maintenance is continued action. You must continually set goals and update them, check your progress, and tweak your plan. I think about the things I want to accomplish months in advance. At the start of the year I already know what I am training for over the next twelve months and have planned out how to do it. Maintaining a new behavior is the most challenging part of any change in lifestyle. It also requires continued accountability. Don’t let yourself slide back into contemplation when you feel tired or discouraged.

Changing your lifestyle takes perseverance but if you’ve made it to pre-contemplation, then you know you want a new way. Follow that thinking, stay with it and, with some hard work, you will reign like an athlete.

An Athlete At Any Size: Big Fit Girl, Louise Green on Running

Startline

March 16, 2017

My name is Louise Green. I am a plus-size personal trainer, athlete and advocate for fitness at every size. My work bridges championing women to live their athletic dreams in the body they have now, along with advocating for more visibility of size diverse bodies in fitness media and advertising. Here’s my story and how it all began with running.

After ten years and thousands of hours training the plus-size demographic, my experience has told me that fitness remains a barrier for many people simply because it’s too intimidating to approach. Fitness media rarely represents women over a size 6. The lack of visibility keeps the barriers high to engaging in fitness because the unspoken invitation to join in, through media and advertising, doesn’t exist for women of size. My conclusion is: We cannot be what we cannot see.

My story began fifteen years ago, when, on a quest to lose weight, I joined a Learn to Run 5K clinic. I had been trying to lose weight for years, and was living in a perpetual cycle of dieting. I counted points, weighed food, blended smoothies, and ate pre-packaged diet food. And though I tried to stick to my stringent meal plans, I was constantly battling hunger and often succumbing to it.

I repeated this, for many, many, years, and when I finally signed up for the running clinic, I was terrified—filled with worry that I would be the biggest, the slowest, or get left behind. As a plus-size woman, I had to overcome tremendous fear to pursue what I’d always dreamed of: becoming a runner. But on that first night, our run leader introduced herself, and to my surprise, she was also plus-size. Under her leadership, I realized that I could live my athletic dreams in the body I had without constantly battling with my weight. I decided I no longer wanted to fight hunger, and I realized that I really didn’t have to.

Quickly, my fitness motives changed from trying to conform my body to a certain size to building the body I had into the strongest version of myself. Running was no longer about how much caloric expenditure I could squeeze out and log in to my diet tracker. It was about leaning into my physical power and building my body up, not whittling it down. It was one of the most freeing experiences of my life, and it changed everything I thought I knew about fitness.

Today, I am on a mission to change how our society views athleticism. Ten years ago I opened a business called Body Exchange, a fitness boot camp dedicated to plus-size women. Since opening my business I’ve trained thousands of plus-women and guided them to realizing their athletic potential. I ask them to lean into their physical power and have taken great pleasure in coaching them to many finish lines. This month, I’m releasing my first book, Big Fit Girl (Greystone Books), which I hope will empower others to do the same. In my book, as in my personal training practice, I strive to broaden the way we think about athleticism and ensure that women in a diverse range of sizes feel included and represented in fitness and sport. I believe that fitness comes in all shapes and sizes—I witness it every day.

Louise Green founded Body Exchange, a fitness program focused on helping plus-sized women achieve their athletic dreams. Since 2008 Green has coached over a thousand woman, sweating alongside them in their fitness journey. She is the author of Big Fit Girl, a book aimed to challenge the way in which our society thinks about fitness.

Speed work, Krista, AVK, records, heartache, racing: Lanni Marchant, three sleeps before the New York City Half Marathon

Training

March 15, 2017

Currently, I’m in. . . . . My dreamland aka KENYA

My plan for 2017 is. . . . To remember that this is supposed to be fun

Where’s my mind at? I feel. . . . Overwhelmed

Do I worry if I’ll ever get faster? I think. . . . . it’s time to retire if I ever don’t contemplate whether I’ll run faster.

When I broke the Canadian marathon record, at 34K I felt. . . nervous I had pulled away from Krista too soon

At 36, it felt like. . . . I couldn’t look at my watch because of the forearm cramping that had started

Then right before I crossed the tape, I. . . . . realized I had pulled off something BIG

The first thing I did afterwards was. . . look at Alan Brookes stunned

Happiness is. . . . hearing music in my head and not caring if it makes me dance in public

What I really like to do is. . . . laugh

What always makes me smile? The dumb things I do on a regular basis & the people who do them with me

I like talking to people at race expos but I’m actually kinda shy. What I do to get over that is. . . remember that after a certain age you no longer get to be shy and that those people took time out of their day to come meet me and it would be disrespectful of me not to give them my 100%.

What do I think about being a hero to young girls and other female athletes for some of my stances? I think. . . it makes me nervous. It’s a responsibility I do not take lightly.
I was in grade three when I first heard of Terry Fox. Being compared to him? I just think that’s. . . . ..putting me in a class I do not consider myself part of

My favourite part of training is. . . . Seeing what I can challenge my body to do next

Do I listen to music when I run? I didn’t used to, but I started to while training for New York Marathon because I couldn’t get the words of someone out of my head.

The trick to getting through speed work is. . . . To focus on one interval at a time

I’ve been running since . . . . I was in elementary school. I’ll quit when. . . . . I will never quit. I think there is more respect for the sport in retiring than quitting.

Currently I’m running. . . . On grass and dirt only

The plan is to run the marathon in. . . . the Fall… and fast!

The half marathon in. . . NYC … and controlled

To do that I’ll have to. . . . . Trust that my fitness is coming along as planned

Age to a runner is. . . . Just a number until it isn’t.

Who’s my main competition? Anyone and everyone I line up against

Even if I’m not running professionally, I’ll. . . . always run. I’m a runner, not a pro.

As a woman running alone I feel. . . . blissfully ignorant until I read a story reminding me that I shouldn’t.

Have I ever smacked someone? No… but I’ll bump my fist on a car if they don’t check the intersection before rolling through a turn.

This is what I’m looking for in a partner: Patience & someone who is perfectly imperfect

This is what I can’t stand: Having my education thrown back in my face because I disagree with you

Is it essential that he’s a runner? Well, . . . . . nope… but he better value hard work

I’ve had my heart broken before. But . . . . All fractures heal

I’m most proud of. . . . The growth of confidence and self-esteem the teachers saw in my niece after I came to speak to her school.

Standing up to bullies makes me feel. . . . sad that it’s something I even need to do.

Being the first person in my family to attend university showed me. . . hard work matters more than anything.

How is being in court like being at a race? They’re both. . . . Scary as hell. I often wonder if words will come out of my mouth when it is time to argue… much like I wonder if my body will move when the gun goes off.

If people talk about my looks I know. . . . they know very little about running. Last I checked, I was waddling around the track not walking the runway.

Someone says something about me online and doesn’t sign his (or her) name to it I feel. . . . that calling him/her a “troll” is unfair. Trolls are cute with jewels in their bellies and fun hair… he’s/she’s a bully and I have no time for bullies… and if you say you care about me and favourite that junk, then I have no time for you either.

No one ever heard of Jeff Adams before he started mentioning me . . . That’s not true. He’s an advocate for his own causes and I respect him for that. I’ve always been told what people say about me is none of my business

My mentor is. . . (are) my siblings

My hero is. . . My Mum.

If I could run with anybody, it would be. . . Sophie Trudeau

I try to stay out of politics but I will voice my mind. I think. . . It is important to be vocal. I do not set out to be provocative… but I’m happy to provoke discussion.

What I’ve learned about myself is I can take a hit and get back up again. I can do this because. . . . I have never thought of another option.

Wearing the Canadian jersey in Rio with my family in the stands, I felt. . . . Honoured to represent my country but more proud to be a Marchant.

What’s the beef w AVK in your article? “Where’s the beef” (only the older readers would get that reference). There’s no beef. The only way he works as a comparison in that piece is if you accept that I agree and believe that he is a good role model, advocate and feminist. There can’t be a double standard comparison in him being shirtless and still valued as a feminist role model and me half naked and therefore failing at it, if I believe he’s failing in any of his roles.

** Side note, look at the backlash from the Emma Watson Vanity Fair photo… Apparently feminism requires we WOMEN wear a shirt.

Shirt on the top, exclusive Mod Thread collaboration with The New Yorker, who commissioned the artist’s work: available here. In the middle, Sweatshirt by Otherwild; supplied by, and available at, TKVO, 1450 Dundas Street West, Toronto.

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

Krista DuChene

March 15, 2017

One of the first things I ask when someone returns from travel is, “How was the food?” I enjoy hearing about their experiences and embracing the local cuisine when I travel. I usually research the must-have dishes, which I enjoy after racing, such as waffles with ice cream and chocolate in Belgium after the 2015 Rotterdam Marathon, seafood chowder after the 2005 Boston Marathon, and chocolate in Switzerland after the 2013 World Champs in Moscow.

In my preparation for the 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.

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