Episodes

13h ago

Got feedback about this episode? Send Carolyn a text Just days after running a historic 2:24:53 at the Valencia Marathon, Canadian marathoner & 3-time Olympian Malindi Elmore joins Inspired Soles to break down one of the most remarkable performances in Canadian distance running history. At 45.75 years old, Malindi placed 12th in one of the deepest marathon fields in the world, ran the fourth-fastest marathon ever by a Canadian woman, and shattered the Canadian women’s 45–49 record by 14 minutes — all on a day that warmed to 20°C by the finish. But this conversation goes far beyond the result. Malindi shares how she approaches the mental side of training, why she stays process-focused even when she knows she’s in record-breaking shape, and how she navigated the crowded Valencia course while bringing her 7 and 11 year old kids along for the experience. We also explore the emotional complexity of marathon finish lines, a meaningful post-race exchange with “Tom from France,” and why finding purpose — and loving the process — always matters more than the outcome. Fierce, thoughtful, and deeply relatable, Malindi offers wisdom for runners at every stage of life. Partner: Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20 Connect with Malindi: Instagram: @malindielmore Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

6d ago

Got feedback about this episode? Send Carolyn a text Jess McClain joins Inspired Soles ahead of The Marathon Project , where she’ll serve as the celebrity pacer for women chasing the sub-2:37 Olympic Trials qualifying (OTQ) standard. We talk about what that responsibility means, how she prepares for a pacing role, and how she plans to support the group both physically and mentally on race day. Jess also shares her philosophy on abundance, joy, and belonging in the sport, reflects on her own rise in U.S. distance running, and offers a powerful pep talk for anyone lining up to chase a big goal — whether you’re in the OTQ pack or the Gold Wave. Partner: Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20 Connect with Jess: Instagram: @jesstonn Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 9

Got feedback about this episode? Send Carolyn a text I’m joined by Calgary-based sub-elite runner and coach Leanne Klassen, who is heading to Chandler, Arizona to race in the professional field of The Marathon Project. A two-time past guest and friend of the pod, Leanne returns with an inside look at what it’s like preparing for one of the fastest marathon stages in North America. We talk about her 8-week build under coach Malindi Elmore (fresh off her 2:24:53 Canadian 45-49 record!), how she navigated a lingering calf niggle, and what it’s like balancing elite-level training while parenting two busy young girls. Leanne also opens up about imposter syndrome, seizing big opportunities, and her bold goal of running sub-2:40 — maybe even hanging onto Jess McClain’s OTQ pace group. She also shares her experience training with the Lever Movement system, which helped her stay healthy during this condensed build. If you love stories of courage, belief, and chasing the edge of possibility, this episode will fire you up for race week at The Project. Partner: Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20 Connect with Leanne: Instagram: @leanneklassen7 Website: leanneklassen.ca Past appearances on Inspired Soles Ep 225 with Coach Malindi Elmore | Project 2:40: How a Sub-Elite Marathoner Ran Faster by Training Smarter Ep 155: Navigating Injuries With Grace Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 2

Got feedback about this episode? Send Carolyn a text In this episode, Carolyn chats with Collingwood, ON entrepreneur and endurance athlete Sarah Beairsto, founder and CEO of Send It Cards — greeting cards for those who sweat. Sarah shares the origin story behind her brand, how movement and creativity intertwine in her life, and the joy she finds in helping people connect in meaningful, authentic ways. We explore the parallels between training for endurance sport and building a business, her mission to support girls in sport, the emotional journey of entrepreneurship, and how she’s now fostering community through beginner run clinics. Partner: Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20 Connect with Sarah: Instagram: @senditgreetingcards Website: senditcards.com Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 24

Got feedback about this episode? Send Carolyn a text This episode is brought to you by Lever Movement , the bodyweight-support treadmill system that has been key in keeping Carolyn injury-free this build. With just a few weeks to go, Johnny and I sit down to talk about how our training is really going heading into The Marathon Project — aka “The Project.” We break down the latest race updates (celebrity pacers, HOKA as presenting sponsor, free Rocket X 3s for the Gold Wave, and the Privateer program), plus: our race goals (Sub-2:39 for Johnny + sub-3:20 for me) what’s working in our training staying healthy (Lever!) the Puma Fast R3 shoe fiasco 😂 why committed amateurs care so much about performance Language warning! There’s some swearing (thanks Johnny), so headphones might be a good call if little ears are around. Partner: Visit levermovement.com and use Inspired20 for 20% off OR use this link: https://levermovement.com/discount/Inspired20 Connect with Johnny: Previous Inspired Soles episodes: EP 240: Sub-35 10K & Ottawa Race Weekend Recap EP 230: Ask Carolyn Anything + Colour Commentary from Johnny EP224: Do You Control Strava, or Does It Control You? EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode EP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston Marathon EP 12: Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 18

Got feedback about this episode? Send Carolyn a text In this episode, Carolyn sits down with Kristian Warwick — host of The Marathon Podcast , filmmaker, and 2:47 marathoner living in Oslo. Kristian shares how a lifetime in competitive speed skating shaped his rapid rise in the marathon, why he’s dreaming boldly about running 2:25, and what it’s like being coached by Jon Green. He also opens up about his unique approach to supporting emerging professional runners through direct athlete sponsorship, backed by his creative work at Wiild Studios. Kristian’s zest for life, belief in giving back, and passion for storytelling make this a truly inspiring conversation you won’t want to miss. Connect with Kristian: Podcast: The Marathon Podcast Instagram: @the.marathon.podcast & @warwick.runs YouTube: https://www.youtube.com/@Warwickruns Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 260+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 11

Got feedback about this episode? Send Carolyn a text Today’s guest is 39-year-old Rachel Hannah, the newly crowned 2025 Canadian Marathon Champion from the Toronto Waterfront Marathon. Rachel is a six-time national champion, PanAm Games bronze medallist, Registered Dietitian, and Sports Nutrition Consultant for Maurten. In this episode, we talk about how she’s running some of her best performances nearly a decade after setting most of her PBs, the role proper fueling has played in staying healthy after past bone stress injuries, and how she’s trained her gut to handle 80+ grams of carbs per hour on race day. Rachel also shares common nutrition mistakes she sees in runners, practical guidelines for everyday athletes, and mindset strategies she leans on when racing gets tough. Rachel is now preparing to chase a new personal best at The Marathon Project on December 21st in Arizona. Topics We Cover: Winning the 2025 Canadian Marathon Championships Gut training & carb targets for marathoners Avoiding under-fueling and RED-S Mindset and self-talk under pressure Connect with Rachel: Instagram: @rachelhannahrd Website: https://rachelhannahrd.com/ Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 260+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 7

Got feedback about this episode? Send Carolyn a text Today I sit down with I’ll Have Another creator and Sandyboy Productions founder Lindsey Hein to announce that Inspired Soles is officially joining the Sandyboy Productions podcast network. Lindsey interviews me about: · The mission behind Inspired Soles · What’s happening in Canadian distance running · Why runner storytelling matters · My background in coaching, physiotherapy & kinesiology · The importance of chasing your dreams (no matter your age) What Sandyboy x Inspired Soles collaboration means moving forward If you love conversations about performance, coaching, and community, this episode is for you. Connect with Lindsey Instagram: @lindseyhein626 Sandyboy Productions: @sandyboyproductions Website: https://sandyboyproductions.com Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 260+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 29

Got feedback about this episode? Send Carolyn a text Kevin Smith is a 56-year-old masters runner and multiple Canadian record holder from Mississauga, Ontario. When he turned 55, Kevin set out on an audacious mission: to chase 12 Canadian road running records in 12 months. He achieved 6 of them — and “failed” at 6 — but Kevin doesn’t see that as a setback. For him, failure is simply the toll we pay for chasing big dreams. And nobody, he claims, has failed more than he has! Kevin discovered his potential as a high school athlete under the guidance of a coach who helped him fall in love with the sport. But his journey has been far from linear. Kevin has battled more than his fair share of injuries over the years — any one of which could have ended his running career. A physiotherapist once told him he should have never taken up the sport in the first place! Instead, Kevin doubled down on understanding his body, created what he calls "exercise snacks," and learned the importance of the other 23 hours a day when he’s not running. Those decades of perseverance have paid off. Kevin is now one of the top masters runners in North America… and even the world. Along the way he built a business — Marathon Dynamics Inc.— to help others train smarter, stay healthy, and keep chasing their own finish lines. If you're an injury-prone runner or someone who feels like you’ve had more setbacks than successes, this episode will inspire you to keep going. Because with enough patience, curiosity, and grit, you too can become a “pretty old runner who runs pretty fast.” In This Episode, We Talk About: How Kevin reignited his passion for running later in life The mindset behind his “12 records at 55” quest Why failure is a critical ingredient of success How he gamified Strava and embraced “exercise snacks” The key lifestyle habits that matter more than mileage His role as coach and founder of Marathon Dynamics Why it’s never too late to get faster Kevin’s Canadian M55-59 Records 5 Mile - 27:51 - Waterloo Runway 5 Miler - Aug 2025 15K - 53:19 - (within the) Cherry Blossom 10 Mile (Wash/US) - Apr 2025 10 Mile - 57:29 - Cherry Blossom 10 Mile - Apr 2025 (had broken/set the record previously in Dec 2024 at the Boxing Day 10 Miler in Hamilton) Half Marathon - 1:15:42 - Toronto Waterfront Half - Oct 2024 30K - 1:54:02 - (within the) Toronto Waterfront Marathon - Oct 25 Connect with Kevin: Instagram: @marathondynamics Website: marathondynamics.com Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 20

Got feedback about this episode? Send Carolyn a text When Ben Flanagan announced he’d be making his marathon debut at the 2025 Toronto Waterfront Marathon, the Canadian running community took notice — and he didn’t disappoint. On an unseasonably warm and windy day, Ben captured the Canadian Marathon Championship title, adding another major milestone to his already impressive career. I sat down with Ben just 11 days before race day to talk about his hopes and dreams for the marathon distance, why he chose Toronto for his debut, and what it’s been like working remotely with his new coach, Jon Green. We also discussed his stressful Olympic experience in Paris 2024, how life has changed since becoming a dad to baby Nora, and whether he pays attention to what other top Canadian marathoners are doing. It’s a thoughtful and entertaining conversation with one of Canada’s brightest distance running stars. Connect with Ben: Instagram: @ben_flanagan Alex Cyr's Instagram reel: https://www.instagram.com/p/DNQl1FXB_Hd/ Ben’s Past Appearances on Inspired Soles: Episode 193: With Rory Linkletter Breaking Down the Canadian 10K Champs Episode 151 - Deep Dive on World Championships Episode 95 - Canadian 10k Champion Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 14

Got feedback about this episode? Send Carolyn a text My guest today is Kristin Paterson, a 39-year-old runner from Ottawa, Ontario, who’s been married to her husband and coach for 18 years. Together they’re raising four kids, all of whom Kristin also homeschools! Kristin started running shortly before the pandemic, and has steadily chipped away at her goals ever since. On October 6, 2025, she lined up at the P'tit Train du Nord Marathon in Quebec chasing a Boston Qualifying time — but Mother Nature had other plans. With temperatures soaring to 28℃, Kristin’s race began to unravel before the halfway mark. In this episode, she opens up about what it felt like to watch her goal slip away, how she found the strength to keep going when it would’ve been easy to quit, and what it means to process disappointment in real time. Kristin shares the role of sheer stubbornness, the example she wants to set for her kids, the energy of the spectators, and the power of connection with fellow runner and social media friend Bronwyn in getting her across that finish line. She also reflects on the wisdom of her mentor and friend of the pod, Ana Laura Fray, who reminded her that running journeys aren’t linear . If you’ve ever had a marathon go sideways in the second half, this conversation will remind you that you’re not alone — and that sometimes the hardest days teach us the most. Connect with Kristin: Instagram: @mamakris_ Connect with Inspired Soles & Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 7

Got feedback about this episode? Send Carolyn a text Landon Hildebrand is an Edmonton-based Registered Psychologist, trail runner, and co-owner of Approach Psychology. When Landon first joined me on the podcast, he introduced the idea of joy as a motivator. This time, he takes that concept further — reframing joy as a litmus test for psychological health in both running and life. What makes this conversation especially powerful is the perspective Landon brings. Last time, he spoke mainly as a psychologist who happens to be an athlete. This time, he shows up first as an athlete — one who also happens to be a psychologist. With honesty and vulnerability, Landon shares the personal health challenges and stresses he’s faced over the past year, and how they’ve forced him to re-examine his relationship with sport, self, and well-being. Together, we explore: Why being psychologically healthy doesn’t always look like PRs or “successful” races How big, unplanned life events can be catalysts for deeper healing and growth How therapy buzzwords — safety, trust, peace, freedom, vulnerability, curiosity — play out in real life Why applying these principles often takes much longer than simply learning them How joy can serve as a compass when we feel stuck or lost Landon’s blend of humour, insight, and personal reflection makes this a deeply relatable episode for anyone navigating the ups and downs of running and life beyond the pursuit of PRs. Connect with Landon: Register for his Endurance Mind online workshop Nov 19th: https://tinyurl.com/53bub6ek Instagram: @approachpsychology and @landon_ approachpsych Website: approachpsych.ca Landon's first episode on Inspired Soles: Elevating Your Mental Game Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 30

Got feedback about this episode? Send Carolyn a text When runners talk about “bucket-list marathons,” the conversation almost always begins — and ends — with the Abbott World Marathon Majors: Boston, New York, Chicago, Berlin, London, Tokyo, and Sydney. But here’s the truth: some of the fastest, most historic, and most enjoyable marathons in the world aren’t Majors at all. In this episode, I’m joined by my older brother, Kevin Beatty — a 2:21 marathoner & cross country coach at Loyalist College — to shine a light on excellent marathons beyond the Majors that deserve your attention. Kevin brings both historical perspective and recent experience, having run between 2:35–2:40 at races like Houston, CIM, and Grandma’s in his late 40s. Together we cover: ✨ How the World Marathon Majors came to be — and why “Major” doesn’t always mean fastest or most prestigious ✨ The hidden challenges of racing the Majors (logistics, late start times, athlete area waits) ✨ International marathons worth traveling for — from historic courses like Athens and Fukuoka to PR factories like Valencia and Seville ✨ U.S. “shadow majors” such as CIM, Grandma’s, Houston, and Honolulu ✨ Canadian favorites region by region, plus hidden gems like Petit Train and Georgina ✨ Why boutique marathons like Erie, PA or Queen City can give runners double BQ opportunities ✨ New models like The Marathon Project and McKirdy Micro Marathon If you’ve ever felt like the World Majors were the only marathons that mattered, this conversation might just expand your horizons — and your race calendar. Kevin's previous episodes on Inspired Soles: Ep 3 | Treating Running Like a Sport Ep 78 | Pacer for Carolyn’s Las Vegas 10k Win Ep 176 | US Olympic Marathon Trials Recap Connect with Carolyn & Inspired Soles: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 23

Got feedback about this episode? Send Carolyn a text Matt Fitzgerald is the bestselling author of more than 30 endurance-sport books, including 80/20 Running , How Bad Do You Want It? , and his captivating memoir Running the Dream . In this episode, we dive into what it means to go all-in on a bold running goal, why goal setting is such a deeply human instinct, and how the ability to “compete against ourselves” is a surprisingly recent development in the history of sport. Matt also opens up about his own journey as a masters athlete, including training for the Javelina 100 miler just seven weeks before lining up at The Marathon Project, where he’s chasing a sub-3 marathon at age 54. We talk about his battle with long COVID, the book he’s currently writing on masters running, and his Dream Run Camps in Flagstaff, Arizona, which give everyday runners the chance to experience life as a “fake pro runner.” If you’ve ever wondered why your running goals matter so much — even when no one’s paying you to chase them — you won’t want to miss this conversation. Connect with Matt: Website: mattfitzgerald.org Dream Run Camp: dreamrun.com Instagram: @endurance_mastery Resources & Related Episodes: Ben Rosario on Inspired Soles: The Marathon Project Returns in 2025 Running the Dream Run Like a Pro (Even If You're Slow) Connect with Carolyn & Inspired Soles: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 16

Got feedback about this episode? Send Carolyn a text Pacing a marathon is simple in theory but brutally hard in practice. Go out too fast, and the fire-breathing dragons will find you in the final 10K. Go out too cautiously, and you’ll spend the last miles wondering if you left time on the table. In this episode, I’m joined by Jeff Cunningham — a lifelong runner, NCAA Academic All-American, and coach of countless Boston Marathon qualifiers and multiple U.S. Olympic Trials qualifiers. Jeff has a gift for blending humor with hard truths, and today he breaks down why pacing is the most important (and most misunderstood) part of the marathon. We discuss: Why you can undo 16 weeks of training in the first 45 minutes of the race How to build trust in your fitness so you don’t panic early The psychology of pacing and emotional momentum Why finishing strong is far better than blowing up Jeff’s signature advice on patience, perspective, and keeping the long view If you’re running a fall marathon, this conversation will fire you up and give you the tools to run your smartest race yet. Connect with Jeff: Instagram: @jdcunningham97 Bat City Track Club Cunningham Running Resources & Related Episodes: Jeff on Relay with Peter Bromka: Beware of the Dragons Inspired Soles Episode with Polly (Jeff’s Canadian elite athlete) Connect with Carolyn & Inspired Soles: Instagram: @inspiredsolescast or @carolyn.c.coffin Browse 250+ episodes in the archives Subscribe, rate & review to support the show You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 9

Got feedback about this episode? Send Carolyn a text We're back for an Ask Us Anything episode, and this one might be our most entertaining yet. My husband Johnny joined me behind the mic, and let’s just say—we aired a little bit of dirty laundry along the way. You all sent in fantastic questions covering everything from running to parenthood to guilty-pleasure TV shows, and we had so much fun answering them. Here’s a taste of what came up: Were you angry when Johnny registered you as a 45–49 year old male for a 10-mile race? How is training going for The Marathon Project? What was our very first race, and how did we get into running? How did we juggle training when our kids were little? What’s the most annoying race-day habit we each have? Do we actually like running together? Which “famous person” would we love to go for a run with, and what would we ask them? Rookie stats, running vacations, pacing animals, favourite date nights…we covered it all. This episode is equal parts running talk, marriage banter, and plenty of laughs. If you’ve ever wondered what really goes on behind the scenes in the Coffin household, this is your chance to find out. If you enjoyed this format, let us know—we’re happy to bring back more AMA episodes in the future! Resources we discussed in the episode: Johnny's running origin story: Slow the BLEEP Down Carolyn's running origin story: Meet Co-host Carolyn Coffin Jakob Ingebrigtsen's song Mondo Duplantis' song Kim Sankey's running vacation episode: Patagonia, Chile with RunBC Connect with Johnny: Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 2

Got feedback about this episode? Send Carolyn a text With fall marathon season quickly approaching, now is the perfect time to revisit one of our most popular episodes on a topic that can truly make or break your race: the taper. My guest is Lynsey Romano , founder of Skyline Run Coaching in Airdrie, Alberta. Since 2017, Lynsey has been coaching athletes through personalized, evidence-based running and strength training programs, helping them reach their goals while enjoying the process of long-term development in the sport. She’s also an accomplished runner herself, having recently broken the 3-hour barrier in the marathon. In this conversation, Lynsey shares her expertise on tapering—an often misunderstood but absolutely essential part of marathon success. We discuss: What tapering is and why it matters When to start and how to structure it Adjustments to nutrition, hydration, and strength training The role of rest and recovery Managing pre-race nerves Common mistakes to avoid How to individualize your taper based on experience Whether you’re racing your first marathon or your fiftieth, this episode is packed with practical takeaways to help you show up on race day feeling fresh, confident, and ready to perform your best. Connect with Skyline Run Coaching: Instagram: @skylineruncoaching Website: runcoach.org Lynsey's other appearances on Inspired Soles: Ep 31: Why Runners Can't Afford to NOT Strength Train Ep 221: Navigating Changes in the Coach-Athlete Relationship Ep 227: Insights From Five Expert Run Coaches Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 26

Got feedback about this episode? Send Carolyn a text This week I'm re-airing one of my most popular episodes from about this time last year—a powerful conversation with Landon Hildebrand , an Edmonton-based Registered Psychologist and trail runner who works extensively with athletes. As co-owner of Approach Psychology , Landon helps his clients develop the mental tools they need to perform under pressure and enjoy their sport more fully. He’s also a familiar face in the local running community, often volunteering at ultramarathon aid stations alongside his wife, where their support extends well beyond physical needs. In this episode, we cover: What mental resilience really is (and why it’s not just “positive thinking”) The importance of knowing your why How attachment style and self-talk influence our stress response How to tap into joy as a motivator Why the phrase “running is my therapy” makes Landon uneasy Practical ways to navigate taper tantrums, pre-race nerves, and tough race moments Landon brings humour, clarity, and refreshing honesty to the often-intimidating topic of sports psychology. Whether you’re training for your first marathon or chasing a PB, this conversation will leave you with actionable strategies to elevate your mental game. 🎧 Tune in and let Landon’s advice guide you toward becoming a more resilient, joyful runner. Connect with Landon: Instagram: @approachpsychology and @landon_ approachpsych Website: approachpsych.ca Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 19

Got feedback about this episode? Send Carolyn a text Sasha Gollish is a Team Canada athlete, engineer, researcher, gender equity advocate, empowering coach, and community leader. She’s also the Director of Knowledge Mobilization for Youth Sport at the University of Toronto, where she makes sport research practical and usable. In this episode, Sasha returns to Inspired Soles to reflect on the 10 years since her “Cinderella story” bronze medal performance in the 1500m at the 2015 Pan Am Games, and how that moment shaped her then — and now. Following a knee injury in December 2023 and surgery in March 2025, Sasha hasn’t run in over four months. We talk about navigating the grief and identity shifts that come with stepping away from elite competition, what “balance” really means, and why asking ourselves and others better questions can lead to more honest, meaningful conversations. Sasha continues to inspire with her honesty, courage, and willingness to try on new identities — proving she’s the role model we all need. Resources we talked about in the episode: Inspired Soles episode: Do You Control Strava or Does It Control You? Atlas of the Heart by Brené Brown The Real Science of Sport episode: What Your Strava Fitness Score Really Means Connect with Sasha: Instagram: @sgollishruns Strong Girl Talk Podcast with Molly Hurford Previous Inspired Soles episodes 3rd at Canadian Marathon Championships Perimenopause & the Competitive Athlete Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 12

Got feedback about this episode? Send Carolyn a text With fall marathon season on the horizon, there’s no better time to revisit this essential conversation with Winnipeg-based Registered Dietitian Jessica Wylychenko, founder of Speed & Savoury . Originally released in August 2024, this episode is packed with practical and actionable advice to help runners dial in their fueling and hydration strategies for training, racing, and recovery. Jessica specializes in performance nutrition for runners and shares how even small tweaks can make a big difference—helping you avoid injury, boost training adaptations, and feel stronger on race day. As a competitive runner herself, she knows firsthand how nutrition can impact performance. After a string of injuries in 2019 related to unintentional underfueling, Jessica rebuilt her approach with intention—and it’s paid off. Since this episode first aired, she ran a new marathon PR of 2:52:09 at the 2024 Chicago Marathon, finishing 9th Canadian female overall. In this episode, we cover: The importance of fueling for all types of training runs How to approach carbohydrate loading without overcomplicating it Hydration strategies that go beyond just drinking water How to identify signs of underfueling Tips for balancing performance goals with long-term health Whether you’re training for your first marathon or chasing a PB, this episode will leave you with clear, science-backed strategies you can implement right away. Connect with Jessica: Instagram: @speed_and_savoury Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 5

Got feedback about this episode? Send Carolyn a text When Shirley Ramos showed up to Tracktastic 2023 in Winnipeg, she thought she was just going to watch. Little did she know, by the end of the day, she’d be standing on the podium after an impromptu 4x400m relay — and officially hooked on track. In this episode, Shirley shares her journey from recreational road runner and marathon mom to becoming a proud track athlete. Since that fateful day, she’s joined the Manitoba Runners’ Association track club, competed at the Canadian Masters Athletics Indoor Championships, and discovered how much joy, strength, and community the track can offer runners of all ages and abilities. We also talk about her quest to become a 6-star World Major Marathon finisher, her deep love for the process of training, and how track has surprisingly become her favourite running discipline — helping her feel stronger, faster, and more connected to the sport. If you’ve ever felt intimidated by the idea of track, Shirley’s story will inspire you to see it in a whole new light. Join Us at Tracktastic 2025 (Aug 28th at Victor Mager track in Winnipeg): https://mraweb.ca/event/tracktastic/ Events include: Prediction Mile (no watches allowed!) Kid’s 100m Dash All-Out 400m World’s Slowest 60m Age-Graded 800m Co-ed 4x400m Relay Field events like Standing Long Jump and Longest Ball Throw Connect with Shirley: Instagram: @thisisshirlz Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 29

Got feedback about this episode? Send Carolyn a text Ben Rosario is back! The Co-Founder & CEO of The Marathon Project returns to Inspired Soles just four months after his first appearance to share exciting updates about the race’s 2025 edition—and so much more. Since our last conversation, TMP has announced partnerships with Blanks Sports Nutrition (yes, everyone gets bottle service!) and FloTrack , revealed a new start time , detailed the prize purse , and continued registration for the Gold Wave —the competitive amateur field for runners chasing their best performances. In this episode, Ben and I also dive into recent industry headlines , including the doping suspension of marathon world record holder Ruth Chepng'etich , as well as Faith Kipyegon’s Breaking4 attempt . Plus, Ben opens up about his surprising new chapter—becoming a middle school teacher —and the introspection that led to this next step. We talk about what fuels recreational runners, how we’re all more competitive than we let on, and how running is a lot like golf (which might explain a few things about my family!). Whether you’re a serious amateur, a fan of the sport, or just curious about what’s next for The Marathon Project , this episode delivers. Join Carolyn & Johnny at TMP Register with our unique link: https://runsignup.com/Race/AZ/Chandler/TheMarathonProject?raceRefCode=rrDDNwh0 Connect with Ben & Learn More About TMP: Instagram: @marathonproj Website: themarathonproject.com Ben's 1st interview on Inspired Soles: The Marathon Project Returns in 2025 Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 19

Got feedback about this episode? Send Carolyn a text If you're just tuning in for the first time and wondering, what exactly is the Mic Check Relay? — allow us to catch you up! On July 16th , Inspired Soles went head-to-head against our friends Rob & Charlie Tétrault at The Running Journey podcast in a 2-person, 5K-per-runner track relay at Victor Mager track in Winnipeg. The stakes? $5000 donated by the losing team to the charity of the winner’s choice — and, of course, serious podcast bragging rights. In this recap episode, Johnny and I relive the magic of that evening — from the electric atmosphere and perfect summer weather to the 100+ amazing people who showed up to cheer and race in our open 1500m heats . We share how the race unfolded compared to our predictions, the key strategy Reid Coolsaet gave me the day before, and shout out the incredible people who helped make the night a true community celebration — including the cake (yes, that cake), the volunteers, and our dynamo of a photographer, Jin-Lee. Final results: 🏆 Inspired Soles – 37:37 (Carolyn 20:34 | Johnny 17:03) 💥 The Running Journey – 38:12 (Charlie 20:24 | Rob 17:48 – a 1:21 PB!) And most importantly, FortWhyte Alive received a $5000 donation as our chosen charity. We left the track with full hearts and immense gratitude. Tune in to hear our full recap of a truly unforgettable night. Charities: Fort Whyte Alive (Carolyn & Johnny's charity): https://www.fortwhyte.org/ CMV Canada (Rob & Charlie's charity): https://cmvcanada.com/ Previous episodes about the Mic Check Relay: Ep 244 with Rob & Charlie: 5K for $5K | Inspired Soles vs The Running Journey Mic Check Relay Showdown Ep 247 with Johnny Coffin: Mic Check Relay Preview & Race Day Predictions Rob & Charlie's Recap on The Running Journey Rob & Charlie's Podcast: The Running Journey Connect with Johnny: Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 12

Got feedback about this episode? Send Carolyn a text 🎙️ With just days to go until the Mic Check Relay , my husband Johnny and I sat down for a quick and candid preview of what’s shaping up to be the ultimate podcast showdown between Inspired Soles and The Running Journey . On Wednesday, July 16th — also Johnny’s 44th birthday — we’ll go head-to-head against Rob & Charlie Tetrault in a 2-person 5K relay, where the losing team donates $5000 to the winning team’s charity of choice. But this event is about more than just bragging rights… We’re inviting local runners to join us for 1500m time trials , stay for pizza and birthday cake , and cheer on the main event at Victor Mager track . In this episode, we cover how the event came to be, how training has gone (bear encounters and all), and what times we hope to run on race day. Register for the Mic Check Relay (only $5): https://mraweb.ca/event/the-mic-check-relay/ Charities: CMV Canada (Rob & Charlie's charity): https://cmvcanada.com/ Fort Whyte Alive (Carolyn & Johnny's charity): https://www.fortwhyte.org/ Previous episode introducing Mic Check with Rob & Charlie: Ep 244: 5K for $5K | Inspired Soles vs The Running Journey Mic Check Relay Showdown Connect with Johnny: Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 10

Got feedback about this episode? Send Carolyn a text This episode features Andrea Amiot, a 42-year-old runner, coach, business owner, and mom from Moose Jaw, Saskatchewan, who recently returned to the marathon after a 6-year break—and did so in style. Andrea ran a beautifully executed 3:18:13 at Grandma’s Marathon on June 21st, pacing herself with remarkable consistency despite rising temperatures. But as you’ll hear, this race was about so much more than just the finish time. For Andrea, Grandma’s became a powerful metaphor for life: an invitation to slow down, stay present, say yes to the things that light her up, and trust that everything else would still get done. We talk about: ✅ What led her back to the marathon after 6 years away ✅ How she trained for and executed such an evenly paced race ✅ The mindset shifts that helped her release stress and fully enjoy the moment ✅ The significance of her post-race tattoo and what it represents ✅ How she juggles multiple businesses, coaching, family life, and her own athletic goals Andrea’s joy, wisdom, and grounded approach to life and running are truly contagious. We think you’ll walk away from this episode feeling inspired to not only run stronger but live more fully. Connect with Andrea: Instagram: @andreaamiot Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 2

Got feedback about this episode? Send Carolyn a text This episode of Inspired Soles features 28-year-old Daniel Heschuk — a highly accomplished and versatile runner who thrives across road, trail, and mountain terrain. Born and raised in Neepawa, Manitoba, Daniel competed for five years at the University of Manitoba in cross country, indoor and outdoor track. He now works at the U of M’s Science Innovation Hub and gives back to the running community by co-leading a weekly track group for recreational adult runners. From a 1:06:01 half marathon and a 30:13 Sun Run 10K in 2023 to a double bronze at the 2024 Canadian Mountain Running Championships and multiple trail wins — Daniel has done it all. In this conversation, we talk about his wide-ranging racing experience, training philosophy, and how he approaches competition with curiosity and excitement. We also discuss his DNF at the 2024 Squamish 50K, dealing with self-doubt and imposter syndrome, and that time he ran with zebras and gazelles on a South African game reserve. Daniel is not only an incredibly talented athlete, but also a humble, encouraging, and generous member of the Winnipeg running community. You’re going to love getting to know him. Connect with Daniel: Instagram: @therealrookiedan Strava: https://www.strava.com/athletes/56033934 Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 25

Got feedback about this episode? Send Carolyn a text My husband Johnny is back in the co-host seat, and we're thrilled to be joined by our favourite running brothers, Rob & Charlie Tetrault from The Running Journey podcast, for a fun and feisty crossover episode. On July 16th, the four of us will go head-to-head in a team 5K relay at Victor Mager track, with podcast bragging rights—and $5000 to the charity of the winning team’s choice—on the line. It’s also a community event with 1500m races, pizza, birthday cake, and lots of laughs. In this episode, Johnny & I recap our half marathon performances at Grandma's in Duluth, Rob & Charlie talk about their charity event in La Broquerie, and we all weigh in on the new BQ rule from the B.A.A. that has runners talking. Local? Come cheer or race. Everyone else—tune in for the banter, bold predictions, and behind-the-scenes prep. Learn More & Register for the Mic Check Relay: https://mraweb.ca/event/the-mic-check-relay/ Connect with Rob & Charlie: Charlie's Inspired Soles episode: 7 Marathons, 7 Continents, 7 Days Rob's Inspired Soles episode: Running Towards Sobriety Instagram: @runwithrobcmv Podcast: The Running Journey Connect with Johnny: Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 17

Got feedback about this episode? Send Carolyn a text Glynis Sim is a 27-year-old elite distance runner based in Vancouver, BC, where she trains with the Vancouver Thunderbirds under coach Steve Weiler. She’s the 2022 U Sports Cross Country Champion, recently won the Vancouver Sun Run in 32:54, and holds a 5000m PB of 15:35. But Glynis’ story is about much more than podiums and times. After a difficult chapter at Arizona State University, where she faced a long and stubborn tibial stress fracture, Glynis was medically retired from the NCAA system. It wasn’t until she returned to Canada and let go of rigid expectations that her relationship with running began to shift—and ultimately thrive. In this conversation, Glynis opens up about: Her transition away from the steeplechase and back to racing for joy The importance of fueling well and avoiding low energy availability Her decision to work 60% as a nurse to create balance in life How cross-training and lower mileage help her stay healthy Why having fun and filling your life with good things matters so much Wise beyond her years, Glynis is a grounded and joyful athlete whose perspective will resonate with anyone who’s ever struggled with injury in sport. Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 10

Got feedback about this episode? Send Carolyn a text Erin Mawhinney is a 28-year-old elite runner, full-time nurse, and proud Hamiltonian who recently ran her way onto the podium at the 2025 Canadian 10K Championships with a personal best of 33:09. In this fun and wide-ranging conversation, we discuss: Erin’s race-day patience and strong finishing kick How working with coach Reid Coolsaet since late 2021 has kept her injury-free Her marathon debut at Toronto Waterfront in 2024 Her McMaster Marauder roots Her “hideous” running form (her words!) Why she believes running should always stay fun and social Her karaoke skills, beer preferences, and dream sponsorship from Big Bee — Hamilton’s most legendary convenience store Erin is the kind of athlete who reminds us why we love this sport. She’s fast, funny, and refreshingly real. Connect with Erin: Instagram: @erinmawhinney_ Strava: https://www.strava.com/athletes/48592387 Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 3

Got feedback about this episode? Send Carolyn a text Rory & Jill Linkletter are the ultimate marathoner + mom duo — and this conversation is everything you’d hope for: real, funny, insightful, and inspiring. Just 34 days after running a 2:07:02 PB at the Boston Marathon, Rory followed it up with a 2:08:31 in Ottawa to firmly secure his spot as the second fastest Canadian marathoner of all time 🥈🇨🇦 But what goes into a decision like that? How does Jill hold it all down on the homefront with two toddlers in tow? And how did both of these races actually play out? We get into: 🏃‍♂️ Marathon math & redemption 👶 Mom mode & elite-level support 👟 Puma’s Fast-R 3 super shoes 📺 YouTube trolls & friendly rivalries 💬 Confidence, self-doubt & the power of partnership If you love running, racing, or just a good behind-the-scenes story, this one’s for you. Rory’s Past Appearances: Episode 193: Rivals & Friends: Breaking Down the Canadian 10k Championships in Ottawa (with Ben Flanagan) Episode 180 - On Running Olympic Standard at the Seville Marathon Episode 153 - Top Canadian Men’s Marathoner at 2023 World Championships Connect with Rory: YouTube Channel: https://www.youtube.com/@LinkletterRory Ottawa Marathon Recap on YouTube Instagram: @Rory_linkletter Strava: https://www.strava.com/pros/9351341 Connect with Jill: Instagram: @jill.linkletter Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 27

Got feedback about this episode? Send Carolyn a text Today I’m joined by my favourite repeat guest — and husband — Johnny Coffin, who just smashed through the 35-minute barrier with a 34:49 at the Canadian 10K Championships in Ottawa! 🇨🇦🔥 We recap our whirlwind weekend at the Ottawa Race Weekend, which came together very last-minute after a chaotic week of travel, a blown tire, and minimal sleep. Despite it all, we both rallied — Johnny with his biggest 10K breakthrough to date, and me with a 42:49 finish I’m genuinely proud of. We dive into: 🟢 Johnny’s Project Sub-35 journey 🟢 Why 10Ks are deceptively tough 🟢 How we trained and what we felt going into the race 🟢 How it all played out on race day 🟢 And of course… the people, the energy, and the magic of Ottawa Race Weekend 💫 Headphones may be recommended if little ears are around… Johnny’s getting very comfortable behind the mic. 😂 Connect with Johnny: Previous Inspired Soles episodes: EP 230: Ask Carolyn Anything + Colour Commentary from Johnny EP224: Do You Control Strava, or Does It Control You? EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode EP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston Marathon EP 12: Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 20

Got feedback about this episode? Send Carolyn a text Ashley Wiles is a mental performance coach & Founder of Sole Girls , which is dedicated to helping young athletes build confidence, resilience, and the mental tools they need to thrive—not just in sport, but in life. She’s also a 3-time Ironman athlete and 70.3 World Championship competitor, so she walks the talk when it comes to pushing limits and staying mentally tough. Inspired by Amanda Todd’s story back in 2012, Ashley created Sole Girls to help teenage girls find their voice, fall in love with movement, and develop a strong sense of self-worth. Since then, the program has empowered over 1,000 girls across Canada. More recently, she launched Sole Mental Performance , an online program designed to teach teen athletes how to manage pressure, bounce back from mistakes, overcome self-doubt, and develop a growth mindset. And don’t worry if you’re a grown adult listening, because it’s never too late to apply these tools and techniques to your life & sport as well! Ashley’s work has earned her national recognition, including Top 10 Young Entrepreneurs to Watch by The Globe and Mail , Top 5 Motivators in Canada by Impact Magazine , and Most Inspiring Coach in North America by Brooks Running . She’s also a sought-after speaker, having shared her message at TEDxKidsBC, Rogers Arena, and countless schools and sports programs across the country. Connect with Ashley & find resources we talked about: Instagram: @sole_girls Website: solegirlsperform.com Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 13

Got feedback about this episode? Send Carolyn a text What happens when you go all in on a bold goal — and let the whole world watch? In this episode, writer, runner, and content creator Alex Cyr reflects on his journey to run sub-30 for 10K before turning 30. It took six tries, a chaotic travel schedule, and a whole lot of humility — but on April 27th, he finally did it in 29:41 at the Vancouver Sun Run. We talk about the pressure of public accountability, imposter syndrome, how sharing a goal can shift your motivation, and why he went dark on social media before his final race. We also talk super shoes and Faith Kipyegon’s sub-4 mile attempt. Connect with Alex: Instagram: @cyrsey_10 & @marathon.handbook Website: marathonhandbook.com Alex's last Inspired Soles interview: Are You a Real Runner If You Don't Run Marathons? Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 6

Got feedback about this episode? Send Carolyn a text Caroline Fisher is a lifelong runner, passionate community builder, and the woman behind Big Sky Run Co. in Winnipeg, Manitoba. Caroline started running long distances as a teenager, inspired by her mother—a strong and enduring runner in her own right—and that family legacy continues to shape how Caroline approaches both life and business. Now the sole owner of Big Sky, she’s created far more than a retail space—it’s a true gathering place for runners of all backgrounds, where post-run treats are homemade and community comes first. In this conversation, we talk about the highs and hard lessons of entrepreneurship, balancing competitive running with motherhood, and what it means to lead a values-driven business. With Mother’s Day just around the corner, Caroline also reflects on the woman who started it all and the role running continues to play across generations in her family. Connect with Caroline/Big Sky & find resources we talked about: Instagram: @bigskyrunco Website: bigskyrun.com Black Friday post Episode with Ali McPherson Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 29

Got feedback about this episode? Send Carolyn a text Alison McPherson, a 31 year old lifelong runner, coach, and all-around powerhouse who lives in Canmore, Alberta. In March, Ali won a hilly 50K trail ultramarathon, and just one month later, ran a personal best of 2:58:13 at the Boston Marathon. If that wasn’t special enough, her 64-year-old mom – whom she coached – also crossed the Boston finish line in an incredible 4:09! In this episode, we dive into Ali’s remarkable back-to-back performances, how she balanced recovery and racing, and what it meant to return to Boston with her mom on a much nicer day than they experienced in 2018. Ali is someone who truly walks her talk, and her clients at Rhythm Run Coaching are lucky to have her in their corner. Connect with Ali: Instagram: @rhythmruncoaching Website: rhythmruncoaching.com Ali's previous appearance on Inspired Soles: Insights From Five Expert Run Coaches Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 22

Got feedback about this episode? Send Carolyn a text Today’s guest is Andrea Wilson — a 49-year-old runner and occupational therapist from Comox, BC who has gotten faster throughout her 40s, culminating in a 2:58 marathon at CIM in December 2024. But her story is about so much more than running. Roughly a decade ago, Andrea’s world got turned upside down, and she found herself asking some big questions: Who am I? What do I believe in? Through that journey, she found her voice, learned to set boundaries, and began to live with more confidence and clarity — all of which freed up space for her to pursue her love of running. As an OT, Andrea specializes in self-regulation — which includes emotional processing, cognitive strategies, and sensory awareness. She explains how understanding these systems helped her take ownership of her goals, silence negative thoughts, and run the best marathons of her life in her late 40s. We talk about mirror neurons, the addictive pull of screens, why stress impairs decision-making, and how it truly does take time to establish new routines. Resources we discussed in the episode: Dr. Wayne Crowe (Andrea's coach): Exercise Is Medicine Roslyn Smith (Andrea's friend): 2019 Boston Marathon W70-74 Winner Connect with Andrea: Instagram: @Andrea.wilson.ot Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 15

Got feedback about this episode? Send Carolyn a text Justin Kent joins Inspired Soles fresh off a huge PB and win at the McKirdy Micro Marathon (2:09:29) to talk about the race, the growing depth of Canadian men’s marathoning, and how he and wife/Olympian Lindsey Butterworth juggle elite training with life as new parents. Connect with Justin: Instagram: @jkent_ Mile2Marathon: https://mile2marathon.com/ Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 8

Got feedback about this episode? Send Carolyn a text Today I’m joined by Jason Fitzgerald—fellow podcaster, run coach, and the founder of Strength Running , one of the most trusted names in the running world. Based in Denver, Colorado, Jason brings a deep well of experience to the sport. He ran cross country and track at Connecticut College, dabbled in the steeplechase, and has posted impressive lifetime PRs including a 2:39 marathon and 4:33 mile. In this episode, we dig into the fundamentals of running—and why Jason believes 99% of our time, effort, and resources should be focused right there. We also explore the remaining 1%—those little extras runners love to obsess over—and whether they’re worth it. We even tackle his dislike for the term “full marathon,” answer some crowd-sourced listener questions, and uncover the deeper meaning behind Strength Running . If you like smart, practical advice delivered with a side of fun, you’re going to love this conversation. Connect with Jason: Instagram: @jasonfitz1 Website: strengthrunning.com The Strength Running Podcast: https://podcasts.apple.com/ca/podcast/the-strength-running-podcast/id1170932252 Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 1

Got feedback about this episode? Send Carolyn a text If you’ve been around the world of distance running for any length of time, you’ve probably heard the name Ben Rosario. He’s done just about everything in the running industry—from professional runner and run specialty store owner to race director and Olympic-level coach. Ben spent nearly a decade as the head coach and executive director of NAZ Elite in Flagstaff, AZ, where he guided professional athletes to national titles, World Championship appearances, and an Olympic Trials Marathon victory. Now, as the Co-Founder & CEO of The Marathon Project, he’s creating a world-class racing opportunity for athletes who are fast—but not necessarily pro. And if you’re an everyday runner, you might also know him as the co-author of Run Like a Pro (Even If You’re Slow), where he shares training principles anyone can apply to improve their running. In this conversation, we discuss why Ben felt the need to bring The Marathon Project back, what sets it apart from other races, and where he sees it going in the future. An entrepreneur at heart, Ben has been the mastermind behind some of running’s most exciting projects, and we dive into the lessons he’s learned from each venture. Connect with Ben: Instagram: @marathonproj Website: themarathonproject.com Book: Run Like a Pro (Even If You're Slow) Matt Fitzgerald's book about training with Ben/NAZ Elite: Running the Dream Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 25

Got feedback about this episode? Send Carolyn a text Today, we’re pulling back the curtain on the world of professional race announcing with none other than Steve Fleck – one of the leading endurance sports announcers and commentators in North America. If you've ever crossed the finish line at a major race, chances are you've heard his energetic and insightful voice bringing the moment to life. Beyond calling the action at running, triathlon, and cycling events, Steve is also a sought-after corporate emcee and a key figure in the race and event industry. In this episode, we dive into what makes a great announcer, the evolving race experience, and some of Steve’s most memorable finish-line moments. We also get a little nerdy about the future of Canadian distance running – are we in a boom? Who’s coming up through the ranks? And what will it take for Canada to be even more competitive on the world stage? Whether you're a runner, a race director, or just someone who loves the energy of live events, this episode is packed with insights and behind-the-scenes stories. Connect with Steve: Instagram: @steve.fleck Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 18

Got feedback about this episode? Send Carolyn a text Today’s format is a little bit different — and hopefully a whole lot of fun. I recently put out the call for your burning questions, and you did not disappoint! Welcome to our very first Ask Me Anything (AMA) episode, where I’ll be answering questions directly from you, the amazing listeners. And by popular demand and to make things even more interesting, I’ve invited back a special guest host — my husband, Johnny Coffin. Johnny will be adding his signature “colour commentary” as we dive into everything from the strangest job I ever had and favourite distance to coach, to my dream podcast guest and why I don’t listen to music when I race. We’ll even tackle some spicy takes on pork burritos and the great bicarb debate. Your questions, my answers, and Johnny’s unfiltered takes. Connect with Johnny: Previous Inspired Soles episodes: EP224: Do You Control Strava, or Does It Control You? EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode EP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston Marathon EP 12: Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 11

Got feedback about this episode? Send Carolyn a text Today, we’re breaking down the topic of competition amongst athletes – and exploring the differences between healthy and unhealthy rivalries. My guest is Brandy Adolphe, a fierce competitor and good friend, who recently won the 1500m national indoor title in the 45-49 age group with a blazing time of 5:32.19. Carolyn & Brandy have raced head-to-head many times—mostly Brandy wins, sometimes Carolyn does—but one thing remains constant: their respect for each other. Over the years, they’ve noticed a tendency for people to frame their competition as a rivalry filled with tension or drama. But is that really the case? In this episode, they discuss: What it really means to compete The pressure of outside narratives, and Why they believe rivalries—when rooted in mutual respect—can make us all better athletes. Connect with Brandy: Instagram: @brandyadolphe3 Brandy's 1st Inspired Soles interview: Running by Feel with 3:19 Marathoner Brandy's 2nd Inspired Soles interview: Sinister 7 Race Recap Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 4

Got feedback about this episode? Send Carolyn a text The Canadian Masters Athletics Indoor Championships were held in Winnipeg March 1-2, 2025. In a rare solo episode, host Carolyn Coffin recaps her 1500 and 3000-meter races, including why she’s more proud of her silver medal than her gold one! 1500: 5:39.81, 🥈45-49 3000: 12:02.13, 🥇45-49 Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 25

Got feedback about this episode? Send Carolyn a text Today I’m joined by five incredible fellow female running coaches to pull back the curtain on what it really means to coach runners—not just the workouts, but the philosophy, the passion, and the little things that make a big difference. Three of these amazing ladies—Lynsey, Sarah, and Janelle—have been on Inspired Soles before, while Andrea and Alison are making their first appearances today. Together, we’ll dive into how we got into coaching, the mentors who shaped us, and what separates a good coach from a great one. We’ll also explore who benefits most from coaching, our unique styles, and what it’s really like to work with us. Of course, we won’t shy away from the fun stuff—running trends that make us cringe, things that personally trigger us, and the best running books and podcasts we swear by. Whether you’re a coach yourself, considering hiring one, or just love geeking out about the sport, this conversation is packed with insight, honesty, and maybe even a few hot takes! Connect with Alison McPherson: Website: https://www.rhythmruncoaching.com/ Instagram: @rhythmruncoaching Connect with Andrea Rice: Website: https://www.startlinecoaching.ca/ Instagram: @startline.coaching Connect with Janelle Brade: Inspired Soles Interview: Ep 148: Level Up Your Mental Game Website: https://www.motivatedinmotion.com/ Instagram: @motivated.in.motion Connect with Lynsey Romano: Inspired Soles Interviews: Ep 31: Why Runners Can't Afford to NOT Strength Train Ep 206: The Science of Marathon Tapering Ep 221: Navigating Changes in the Coach-Athlete Relationship Website: https://www.runcoach.org/ Instagram: @lynseyeromano Connect with Sarah Carroll: Inspired Soles Interview: Ep 218: How to Get Started (or Re-Started) With Running Website: https://www.underdogscoaching.com/ Instagram: @underdogs_coaching Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 18

Got feedback about this episode? Send Carolyn a text Imagine running seven marathons… on seven continents… in just seven days. Sounds impossible, right? Well, Charlie Tétrault did just that—alongside his brother, Rob—pushing themselves to the limit in one of the most grueling endurance challenges on the planet: the World Marathon Challenge. Charlie joins us fresh off this once-in-a lifetime experience to share what it was really like—how the friendly competition with his brother kept him going, the fascinating people they met along the way, and the brutal realities of running on little sleep in extreme weather conditions. Spoiler alert: Day 2 in Cape Town nearly broke him. And while Rob took the overall time victory, the brothers went head-to-head each day, earning the title of fastest siblings to finish 777 . Resources we discussed in this episode:: Charlie's Podcast: The Running Journey World Marathon Challenge: https://www.worldmarathonchallenge.com/ Dave Proctor's episode Charlie's brother Rob's episode Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 11

Got feedback about this episode? Send Carolyn a text Leanne Klassen is back on the show, along with her coach, the legendary Malindi Elmore, to break down Leanne’s outstanding marathon performance last month in Houston. Malindi is a three-time Olympian and a true icon of Canadian distance running. A Stanford graduate, she first competed in the 1500 meters at the 2004 Athens Olympics, and then made a remarkable transition to the marathon—placing 9th at the 2021 Tokyo Games and representing Canada again in Paris last summer, a full 20 years after her Olympic debut! At nearly 45 years of age and living in Kelowna, BC, with her husband, Graham, and their two young boys, Malindi continues to train and compete at the highest level while coaching athletes and winning national titles. Leanne was first on the show in the fall of 2023, where we talked about navigating injuries with grace. As a sub-elite distance runner, she’s faced her fair share of setbacks, which led her and Malindi to take a fresh approach to her Houston Marathon buildup. Instead of prioritizing high mileage and grueling long runs, they focused on a less-is-more strategy—emphasizing smart training, recovery, and strength work. The results were nothing short of incredible. Leanne not only felt stronger than ever in training, but she also took a massive two minutes off her personal best, running 2:40:52 in tough weather conditions. As endurance athletes, we often fall into the trap of thinking more is always better—but what if real breakthroughs happen by training smarter , not harder? Whether you’re a recreational runner or competing at an elite level, this is the kind of story that deserves more attention. Connect with Leanne: Inspired Soles Interview: Navigating Injuries With Grace Website: leanneklassen.ca Instagram: @leanneklassen7 Connect with Malindi: Website: malindielmore.com Instagram: @malindielmore Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 4

Got feedback about this episode? Send Carolyn a text I’m joined once again by my husband, Johnny Coffin, for a lively discussion on the pros and cons of the popular running app, Strava. Johnny is an avid Strava user—he loves leading by example, engaging with his running community, and tracking his data all in one place. I, on the other hand, am more of a Strava minimalist. My account exists solely to share training logs with my remote coach, Reid Coolsaet. With just two followers (Reid and Johnny) and only three people on my follow list, I’m technically on Strava—but I don’t take advantage of most of its features. This episode is a somewhat public apology for not accepting friend requests. I know myself well enough to recognize that I’d likely get caught up in comparison, make questionable training decisions, and waste more time than I’d like. So, as a form of self-protection, I choose to stay disengaged. Our goal today isn’t to persuade anyone to use—or abandon—Strava. Instead, we hope to spark a thoughtful conversation about an app that has captivated both elite athletes and recreational runners alike. Connect with Johnny: Previous Inspired Soles episodes: EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode EP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston Marathon EP 12: Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 28

Got feedback about this episode? Send Carolyn a text Meet Rob Tétrault —a man whose passion, perseverance, and purpose redefine what it means to make a difference. Rob’s story begins in the spring of 2021, when a pivotal moment changed his life. Following his father’s Leukemia diagnosis, Rob made a life-altering decision to prioritize his health, trading unhealthy habits for a pair of running shoes. Starting at 250 pounds and a problematic relationship with alcohol, he transformed himself one step at a time and took his final drink on July 2nd, 2022. Rob ran his first marathon less than six months into his running journey – and he didn’t stop there. Over the past few years, he has competed in the Ironman World Championships, run the Boston Marathon, represented Canada at the Triathlon World Championships in Spain, and achieved a marathon personal best of 2:58. When he’s not running, Rob wears many hats. He’s cohost of The Running Journey podcast with his brother Charlie, an entrepreneur and award-winning portfolio manager as the founder of Tétrault Wealth Advisory Group, a Canadian TV personality and YouTube content creator dedicated to financial literacy, founder of the Canadian CMV Foundation & CMV Canada, and a soon-to-be PhD graduate. He balances all of this while living in St. Boniface, Manitoba, with his wife Michelle and their four children. Resources we discussed in the episode: Jessica Drakul's Inspired Soles's interview: From Booze to Boston Carolyn's interview on The Running Journey: Marathons, Coaching, and Running's Popularity Johnny's interview on The Running Journey: From the Air Force to Marathons Connect with Rob: Instagram: @runwithrobcmv Podcast: The Running Journey Connect with Carolyn: Instagram: @inspiredsolescast You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 21

Got feedback about this episode? Send Carolyn a text Today I’m thrilled to introduce you to the extraordinary, Alyse Gilliver. At 36 years old, Alyse is living proof that it’s never too late to discover your potential. A dedicated oncology nurse and mother of three young children – ages 2, 4, and 6 – she balances her demanding career and family life with a newfound passion for running. With the unwavering support of her husband and guidance of her coach, Paula Wiltse – a local legend in Brockville, Ontario and friend of Inspired Soles! – Alyse has made incredible strides in the marathon world. It’s hard to believe that she only started taking running seriously in 2023 where she busted out a jaw-dropping 3:04 and 2nd place finish at the Georgina Marathon in September. Fast forward to today, and her marathon resume includes a 3:01 finish in Boston, an impressive 2:48 and 2nd place female at Petit Train du Nord, and since recording this episode last week, a blazing 2:44:38 at the Houston Marathon, where she placed 2nd in her competitive 35-39 age group. Beyond her racing success, Alyse has built a thriving online community through Instagram. She’s transparent about how she balances training and racing with her family & career, but she also gives so much support to other athletes and moms who are getting after their own big running goals. This conversation is a great reminder of the many upsides to social media, how it can connect us with like-minded people, and propel our running to new heights. Resources we discussed in the episode: Alyse's episode on the Miles With Moms podcast Episodes with Alyse's coach, Paula Wiltse: Redefining Success in your 50s Run Canada Podcast: Meet Your Sheroes Connect with Alyse: Instagram: @aleebreegee.run Connect with Carolyn: Instagram: @inspiredsolescast You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 14

Got feedback about this episode? Send Carolyn a text Today I’m excited to welcome Lynsey Romano – Founder & Head Coach of Skyline Run Coaching – back to the show. We decided to tackle a topic that doesn’t get discussed nearly enough but is often pivotal in a runner and coach’s journey…changing running coaches. For many runners, the bond with their coach is deeply personal. It’s built on trust, shared goals, and sometimes years of hard work. But what happens when that relationship no longer serves one or both parties? Changing coaches can feel like breaking up in terms of its emotions and potential awkwardness, but it can also be a normal, sometimes necessary step in an athlete’s growth and development. In this episode, we’re unpacking the layers of this sensitive topic. Why does switching coaches feel so taboo? How can runners approach this decision with confidence and respect? What if the coach is the one who wants to initiate the move? Is it possible to navigate these conversations with grace so that nobody’s feelings get hurt? Let’s break the stigma and shed some light on what should ultimately be a step toward future athletic success. Connect with Lynsey Instagram: @lynsey_skylineruncoaching Website: runcoach.org Lynsey's other appearances on Inspired Soles: Ep 31: Why Runners Can't Afford to NOT Strength Train Ep 206: The Science of Marathon Tapering Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 7

Got feedback about this episode? Send Carolyn a text Dr. Duane Scotti is back on the show to discuss the importance of year-round consistent training for marathon success. Many runners lose motivation after completing their goal race in the fall or struggle to get back on track over the holiday season or colder months. And while this is completely understandable, it sets you up to leave time on the table in your next goal race -- even if that race seems really far away. In this episode we talk about the importance of mindset, strength training, and following a properly structured run plan so that you’re not starting back at square one when you decide to officially begin your next training cycle. Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner. Resources we discussed in the episode: [Download] Duane's Marathon Training Resource (including strength and base building) https://learn.sparkhealthyrunner.com/marathon Duane's past episodes: Ep 66 | SPARK Your Training With Prehab (Jan 4, 2022) Ep 75 | Why Road Runners Should Try Trails (Mar 8, 2022) Ep 113 | It's All About That Base (Training) (Nov 29, 2022) Ep 171 | Return to Running Safely After Time Off (Jan 9, 2024) Ep 200 | Celebrating 200 Episodes of Inspired Soles + A Big Announcement (Jul 30, 2024) Connect with Duane: IG: @sparkhealthyrunner Website: Sparkhealthyrunner.com Healthy Runner Podcast Healthy Runner Facebook Group SPARK Your Training YouTube Channel Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 24, 2024

Got feedback about this episode? Send Carolyn a text As the year comes to an end, I thought it would be fun to highlight excerpts from some of the most downloaded episodes from the previous 12 months. 2024 was packed with amazing guests, from dietitians, coaches and authors to everyday and elite level road and trail runners. You’ll even hear the voice of my former co-host Kim Sankey in many of the clips from the first half of the year and I want to take this time to give her a shoutout for helping me guide many of these powerful and important conversations. For all of you devoted podcast fans out there, let this episode be a reminder of your favourite lessons from your favourite guests. For those newer to the show, consider this a mini Cliff notes version of 2024, which will hopefully entice you to mine through the archives and dig into episodes you may have missed. Episode Links: 172. Val Schonberg | Fueling for the Menopause Transition ( SPONSOR: Canadian Masters Athletics Menopause Series 6/6) 173. Dave Proctor | Author of Untethered: The Comeback Story of One of the Longest Fastest Runs in History 185. Priscilla Forgie | Finding My Fire 190. Natasha Wodak | On Missing the Olympic Marathon Standard 204. Jessica Wylychenko, RD | Fueling Your Next Marathon PR 211. John & Carolyn Coffin | Chicago Marathon Recap (The Bodily Fluids Episode) 219. Jeff Cunningham & Polly Moody | On Polly's 2:44 Marathon PB in Chicago Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 17, 2024

Got feedback about this episode? Send Carolyn a text Sarah Carroll is a former social worker turned personal trainer, run coach and nutritionist who specializes in helping others move and fuel their bodies through her Winnipeg-based business, Underdogs Coaching. As a former competitive bodybuilder, Sarah struggled with body dysmorphia and disordered eating patterns that negatively impacted her health, and today she’s passionate about helping athletes celebrate everything their bodies CAN do by building healthy and sustainable habits. In this episode we cover everything related to getting started (or re-started) with running, including: Identifying your WHY Setting goals Assessing your schedule Structuring training to avoid injuries (Hint: it most likely includes some walking!) Essential gear Tracking apps Fueling & strength training considerations, and of course Keeping it fun! Sarah sprinkles in many of her own personal experiences with running. But the big take home point is to not overcomplicate it. Running can be a simple and affordable sport if you want it to be, but you can rest assured knowing that once you have the basics established, there are an almost infinite number of ways to make it more complex and expensive in the future (if you so desire)! Resources we discussed in the episode: 7 Functional Movement Patterns for Building Strength Connect with Sarah: Instagram: @underdogs_coaching Website: underdogscoaching.com Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 10, 2024

Got feedback about this episode? Send Carolyn a text 41-year-old Polly Moody is back – along with her new coach, Jeff Cunningham – to break down her brilliant run at the 2024 Chicago Marathon. Polly was on the show just after she and Jeff began working together in the summer, and despite having to hit the ground running and overcome a few significant challenges in training, their teamwork prevailed. Polly managed to shave close to two minutes off her personal best from 2023 and run a blazing time of 2:44:38, which was good enough for 4th Canadian and 6th in her age group. Jeff is a man of many eloquent words and by the end of this conversation, you’ll not only get a sense of how funny he is, but also how much he cares for and believes in his athletes. Resources we discussed in the episode: Relay Podcast | Marathon SZN: Beware of the Dragons Connect with Polly: Instagram: @mommytosubthree Inspired Soles: 2:46 Masters Marathoner on Overcoming Injuries & Setbacks Connect with Jeff: Instagram: @jdcunningham97 @cunninghamrunning Website: cunninghamrunning.com Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 3, 2024

Got feedback about this episode? Send Carolyn a text Ana Laura Fray is an outstanding 47 year old masters runner who grew up in Mexico but now lives north of Toronto. She took up running in her mid-thirties but her marathoning career really started to take off after turning 40. She broke 3 hours for the first time at age 41 and by 44, she’d improved to her current personal best of 2:46. Over the past three years she’s been chasing 2:45 and despite getting into shape several times, she keeps coming up a bit short. This prompted her to reflect on the “Age Is Just a Number” platitude that surfaces whenever an older person accomplishes an impressive feat of athleticism. In this conversation we unpack the nuances behind this statement. Of course it’s true that there are athletes over 40 achieving personal bests and running incredibly well, but it’s also true that we don’t see 80 year olds at the Olympics in any sport. At some point age comes into play for all of us, and Ana is navigating the unknowable question of whether her fastest days are ahead of her, or behind her. But as long as her training stays strong and she finds joy in the process, Ana is not ready to retire from trying any time soon. Resources we discussed in the episode: Age-grading Podcast series on female athlete considerations through perimenopause, menopause and beyond (sponsored by Canadian Masters Athletics) Connect with Ana: Instagram: @analau_77 Episode 160: 2023 P'Tit Train du Nord Marathon Winner Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 26, 2024

Got feedback about this episode? Send Carolyn a text Stéphanie Tétreault is a 38-year-old runner, lawyer, wife and mom-of-two children ages 9 & 6. With six weeks until the Twin Cities Marathon – an early October race she’d had her eye on for the better part of 18-months! – Stéphanie’s family received the devastating news that her vibrant & energetic 67 year old father had been diagnosed with terminal lung cancer. As disorienting as this period of time was, Stéphanie chose to keep on training with full awareness that she might not get to toe the start line in Minneapolis. This is a deeply vulnerable & personal story about love and loss, and the role that running can play during dark times. Like a familiar friend, it provided Stéphanie with a source of comfort and a sense of control amidst an otherwise chaotic & confusing phase of life. For something so universal, grief is not talked about nearly enough and this ranks up there as one of the most important & impactful conversations I’ve had on the show yet! Resources we discussed in the episode: Anderson Cooper's All There Is podcast with Andrew Garfield Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 19, 2024

Got feedback about this episode? Send Carolyn a text Jessica Wylychenko is a competitive runner and Registered Dietitian who is based out of Winnipeg but also offers her nutrition services online through her company, Speed & Savoury. Jessica was on the show in August outlining how to fuel for a marathon PR and she took her own advice to heart at the Chicago Marathon, running her way to a 2-minute PR of 2:52:09, which also placed her 9th Canadian female overall. In this episode we focus on the concept of nutrition periodization, or adjusting what and how much we eat based on the volume or intensity of training. We start by outlining how to approach fueling in the weeks after a goal race, and move into fueling considerations for an indoor track season. We discuss the benefits of tracking macronutrient consumption versus adopting a more visual approach through the concept of an “athlete's plate.” We cover special considerations for older athletes or those dealing with an injury, including how to deal with weight gain. There is a lot of information packed into this hour and Jessica shares many of her own experiences with training & Injury, which is really valuable. Connect with Jessica: Instagram: @speed_and_savoury Website: https://www.speedandsavoury.com/ Ep 204: Fueling Your Next Marathon PR Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 12, 2024

Got feedback about this episode? Send Carolyn a text I’m thrilled to introduce two incredible masters athletes, Bob Cox & Karla Del Grande. Bob is a 64 year old distance runner from Winnipeg whose favourite distance is the marathon and Karla is a 71 year old sprinter from Toronto who specializes in anything from 60 to 400 meters. Karla also happens to hold numerous Canadian and World Records at these distances, was honoured as the World Masters Athlete of the Decade for 2010-2019, and was recently inducted into WMA's Gallery of Champions for her achievements and as an ambassador of masters athletics. In this episode, we dive into Canadian Masters Athletics – what it is, who it’s for, and how you can get involved. We explore the many opportunities to compete locally, provincially, nationally, and even internationally, with a spotlight on the upcoming indoor masters national championships in Winnipeg March 1-2, 2025. We talk through the many benefits of stepping onto the track as well as common reservations that might be holding you back. At the heart of masters track and field is the joy of staying in shape, reconnecting with a youthful spirit, being part of a supportive community, and setting and achieving personal goals. We hope this conversation inspires you to join us this winter in Winnipeg. Resources we discussed in this episode: Register for CMA Indoor Nationals in Winnipeg, March 1-2, 2025 Inspired Soles interview with Canadian running pioneer, Diane Palmason Learn More or connect with Karla & Bob: Instagram: @karla.delgrande , @bobcox42 , @canadianmastersathletics35 Facebook: Karla , Bob , CMA Facebook group Indoor Champs in Winnipeg: canadianmasters.ca Team Canada Info + Bulletins Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 5, 2024

Got feedback about this episode? Send Carolyn a text Alex Cyr is a 29 year old competitive runner originally from Prince Edward Island but who now lives and works in Toronto. Despite running for most of his life at a very high level, Alex just made his debut in the half marathon and has never run a marathon, which leaves many people bewildered and has become the inspiration for some of his content as a digital creator. In this episode we talk in depth about one of his recent reels called “Why Don’t You Run a Marathon”? where he brilliantly captures the tension that can exist between the self-serious performance-minded runner and the runner who treats races more as bucket list items. Both of these characters have an important place in the current running boom, but this video highlights just how misunderstood they can feel by one another. No matter which runner you identify most with, we hope you can appreciate the humour in this exchange. Alex is a freelance journalist whose work regularly appears in The Globe and Mail, Maclean’s, and Toronto Life . He holds a personal best of 14:26 in the 5k and 1:05:58 in the half marathon. Connect with Alex: Instagram: @cyrsey_10 & @marathon.handbook Why Don't You Run a Marathon reel Website: marathonhandbook.com Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 21, 2024

Got feedback about this episode? Send Carolyn a text The 2024 Chicago Marathon is in the books! Johnny and Carolyn Coffin were both fortunate enough to take part in this year’s race and they are here to break it down in detail – perhaps too much detail! 🤪 Johnny ran out of his mind for a monster PB of 2:39:47. Carolyn was gunning to break her 2015 PB of 3:21:55 and if it weren’t for a particularly cruel 3-minute bathroom break she would have done it. She finished 2 minutes and 16 seconds shy of her goal in 3:24:11 so we’re calling this an unofficial PB with an asterisk. 💩 In this episode we delve into our training & preparation, fueling plans, and mental strategies when things got tough in the race, but we also air quite a bit of dirty laundry, both literally & figuratively! We hope you find this episode equal parts educational & entertaining, but without a doubt this is the most vulnerable piece of content we have ever produced! Resources we discussed in the episode: Relay podcast re: Chicago marathon race strategy Marathon SZN: Beware of the Dragons Uncovering Your Marathon WHY: A Case Study with Carolyn Coffin Connect with Johnny: Previous Inspired Soles episodes: EP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston Marathon EP 12: Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 15, 2024

Got feedback about this episode? Send Carolyn a text Dana Mayberry is a dedicated 49 year old runner from Winnipeg who took up the sport almost 10 years ago. After taking almost 30 minutes off her marathon PB at CIM in 2022 with energy to spare, she started to believe that maybe someday she could qualify for the Boston Marathon. For the past two years she’s been on a quest to not only qualify for Boston, but to run enough of a magical/mystery buffer to grant her entry into the 2025 race (when she will have just turned 50). On Sept 8, 2024, she ran the Georgina Marathon 7 minutes and 34 seconds faster than her BQ, but had to wait two more agonizing weeks before she would learn that it was, in fact, enough (by 43 seconds!) Dana went to great lengths to “control the controllables” in her qualifying races. Some might call it extreme, but I think it demonstrates her total commitment to a challenging goal and unwavering belief in herself to achieve it. I dare you to listen to this story and not be inspired to go all-in on your next goal! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 8, 2024

Got feedback about this episode? Send Carolyn a text Waldo Cheung is a Calgary-based physiotherapist and instructor for The Running Clinic . Waldo has a unique passion for helping runners navigate their way back from injury to their chosen sport, but as a dedicated runner himself, he understands runners on a deep level. Not only is he an expert in managing soft tissue injuries, but he’s also an amateur programmer who’s developed innovative tools to help clinicians monitor their clients’ progress and keep them actively engaged in their recovery journey. Waldo has a knack for taking research studies and communicating the findings to a layperson in easy-to-understand language. In this episode, he shares what the research says about running-related pain, including the neuroscience behind why we experience it and how to manage it, particularly during the taper. If you’ve been running for any length of time then you’ve undoubtedly had the odd ache or pain pop up at an inopportune time. If that sounds like you, then this is a conversation you won’t want to miss. Connect with Waldo: Instagram: @rehabinapinch Website: physiotools.io LinkedIn: rehabinapinch Waldo's previous Inspired Soles episode (174): Shoes, Technology, Research & Masters Running Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 1, 2024

Got feedback about this episode? Send Carolyn a text 42 year old Canadian marathon record holder Natasha Wodak is back! This is Natasha's 3rd time on Inspired Soles and since we last spoke just four months ago, she’s competed in numerous road races across Canada and even went over to Australia for a half marathon. She recently announced that she will be running the TCS Toronto Waterfront Marathon on October 20th, which serves as the Canadian Marathon Championships. In addition to the many meaningful reasons she chose this as her goal fall race, it’s a full circle moment since this is where Natasha’s marathoning career began back in 2013. And as you’ll hear in the episode, she is a completely different athlete and person than she was 11 years ago. We touch on the CBC Documentary, Running a Revolution, where Natasha's attempts at making the 2024 Paris Olympic team were featured prominently . Even though her Olympic dream did not become a reality this time around, it gave her the opportunity to be a special analyst on the CBC broadcast team. This was a fun and unique episode where I gathered several listener questions. We go all over the map talking about hair crimpers, enthusiast fans, and cats on the putting green! We hear about her approach to nutrition, her friendly rivalry with Malindi Elmore, and what she finds so inspiring about the everyday runner. She leaves us with a beautiful message for those who didn’t get into the 2025 Boston Marathon. Resources we discussed in the episode: CBC Gem Documentary: Running a Revolution Ep 190: On Missing the Olympic Marathon Standard Ep 124: Canadian Marathon Record Holder Connect with Natasha: Instagram: @tashawodak Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 24, 2024

Got feedback about this episode? Send Carolyn a text Landon Hildebrand is an Edmonton-based Registered Psychologist who loves working with athletes. As a trail runner himself, he can relate to his competitive clients and help them develop mental tools to thrive in their sporting environments. He and his wife own and operate Approach Psychology in the heart of Edmonton, but they can often be found sponsoring/volunteering at local ultramarathon races. How cool would it be to roll up to an aid station that not only offers physical aid, but mental & emotional aid as well?! If you want to learn to perform better under pressure, then this is the conversation for you. We cover: What mental resilience is and how it differs from “positive thinking” The importance of knowing your why How our attachment style & self-talk impact the way we handle stress How to tap into joy as a motivator Why he has a gut reaction to the phrase “Running is my therapy” And how to work through common scenarios a runner may face such as taper tantrums, pre-race nerves, and pushing through when a race gets hard. Landon brings a refreshing amount of humour to this important topic and I hope it helps you to put some of his great advice into action in your own running life. Connect with Landon: Instagram: @approachpsychology and @landon_ approachpsych Website: approachpsych.ca Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 17, 2024

Got feedback about this episode? Send Carolyn a text Lynsey Romano is the founder of Skyline Run Coaching, a virtual coaching business based in Airdrie, Alberta. Since 2017, Skyline has been a leader in online coaching, offering personalized and evidence-based running and strength training plans to over 120 athletes. With a team of six professional coaches, Skyline is dedicated to helping athletes not only achieve their goals but also enjoy the process of long-term development in the sport. Lynsey is an accomplished runner who recently broke the 3-hour barrier in the marathon, and today, she’s here to share her expertise on a critical topic for marathon success: tapering. In this episode, we dive into the art and science of tapering for the marathon, including: What exactly is a taper? How much could it improve your performance? When to start your taper and how to balance volume and intensity. Nutrition and hydration strategies. Strength training adjustments during taper. The importance of rest and recovery. How to manage pre-race anxiety. Common mistakes to avoid, like overdoing your final workouts. And how to tailor your taper based on individual factors like experience level. This conversation is packed with actionable insights and is one you’ll want to return to before every marathon. Connect with Lynsey Instagram: @lynsey_skylineruncoaching Website: runcoach.org Resources we discussed in the episode: Lynsey's first appearance on Inspired Soles: Why Runners Can't Afford to NOT Strength Train Fueling Your Next Marathon PR with registered dietitian Jessica Wylychenko Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 10, 2024

Got feedback about this episode? Send Carolyn a text Every July, brave runners from Western Canada and around the world descend upon Crowsnest Pass, Alberta for Sinister 7, one of several popular events within the Sinister Sports umbrella. Sin 7 boasts a 50k, 50M, and 100M ultramarathon, as well as a 7-person 100M relay. Each race takes runners through “the most rugged, remote and beautiful terrain in Alberta’s stunning Rocky Mountains.” This interview features two prairie girls who made the trip west for 2024’s race. Brandy Adolphe, a 3:15 marathoner and past Inspired Soles guest , was making her ultramarathon debut in the 50k. And Cat Brown, even though no stranger to the 50M distance, was tackling this daunting course for the first time…with a known ankle injury! Despite facing some challenges on the day, both ladies finished with huge smiles on their faces. And they even managed to make this hilly, grueling event sound … fun! If you’ve been thinking of adding Sin 7 to your 2025 bucket list, this chat may help to make up your mind. Connect with Brandy & Cat on Instagram: Brandy: @brandyadolphe3 Cat: @therunningkat Resources we discussed in the episode: Brandy's first interview on Inspired Soles Sinister 7 Ultra Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 27, 2024

Got feedback about this episode? Send Carolyn a text Jessica Wylychenko is a Winnipeg-based Registered Dietitian who specializes in helping runners optimize their performance through her company, Speed & Savoury . With fall marathons on the horizon, Jessica shares essential strategies for marathoners to effectively manage their fueling and hydration, aiming to prevent injuries, maximize training gains, and ensure a strong performance on race day – and beyond! Her advice is practical and actionable, so you’ll walk away with a clear understanding of what to consume, as well as when and how much. Throughout our conversation, Jessica draws on her experience as a competitive runner. After facing a series of injuries & setbacks in 2019 due to unintentional underfueling, she relied on her expertise to develop a tailored nutrition strategy along with advice from her coaches for strength and run planning. This approach paid off, allowing her to shave nearly 15 minutes off her marathon PR, achieving an impressive 2:54 at the 2024 BMO Vancouver Marathon. Connect with Jessica: Instagram: @speed_and_savoury Website: https://www.speedandsavoury.com/ Fueling the Fall Marathon (virtual course Sept 9th): https://www.speedandsavoury.com/product-page/fall-2024-half-full-marathon-group-coaching Food Tracker: https://www.myfitnesspal.com/ Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 20, 2024

Got feedback about this episode? Send Carolyn a text For anyone who may be experiencing Olympic withdrawal like I am, fear not, this episode is for you! We get to relive many of the memorable races from the 2024 Paris Olympic Games alongside one of Canada's elite distance runners and two-time Olympian in the marathon, Reid Coolsaet. Reid was first on the show to celebrate our 100th episode and he also happens to be my coach, so I wasn't shy about asking all of my silly questions about racing at the global level, and in particular how championship style racing differs from going for a fast time. We get into why the athletes who lead a race often don't win and, conversely, why some who hang back for most of it end up victorious. Have you ever wondered: How the heats are selected Which lanes are the best The etiquette when it comes to being lapped in a race Whether you should say 5000 meters or 5k What makes a track fast, and What it means to "make a move" or "go through your gears"? Reid answers all of these questions (and more!) while weaving in stories from his own career of racing at a high level. He even makes a case for why recreational distance runners might consider jumping into some 1500's on the track! 😉 Connect with Reid: Instagram: @reidcoolsaet & @coolsaetgo Coaching: https://coolsaetgo.run/ Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 13, 2024

Got feedback about this episode? Send Carolyn a text I don't know about you but my family has had a very exciting couple of weeks taking in all of the Olympic action from Paris, and joining me to break down our highlights and takeaways from the athletics program is my husband and two-time Inspired Soles guest, Johnny Coffin. We don't claim to be experts but I think it's fair to say that we are track & field super fans so we had a thing or two to say about the phenomenal performances we just witnessed on and off the track. We tried to keep this episode short but were unsuccessful (not once but TWICE! 🙈) so you might want to save this one for your next long run! Resources we discussed in the episode: Jakob Ingerbrigsten's song Connect with Johnny: Previous Inspired Soles episodes: Road to the 2021 Boston Marathon Slow the BLEEP Down Instagram: @bestjohnnyever Connect with Carolyn: Email me with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 6, 2024

Got feedback about this episode? Send Carolyn a text Have you ever been told that you need to “know your WHY” when it comes to running and racing? What does that even mean and how do you figure out your WHY? That’s the topic of today’s discussion and I’ve brought on a special guest to help uncover my personal reasons for racing the Chicago Marathon on October 13, 2024! My special guest is none other than former Inspired Soles co-host and knowing-your-WHY advocate, Kim Sankey! (I didn’t even make it one episode of solo hosting before inviting her back again :-) My hope with this episode is that you’ll walk away with tools to discover why you run or race. Because as Kim said in our 200th episode, knowing your WHY is … everything. You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 30, 2024

Got feedback about this episode? Send Carolyn a text Today we’re celebrating our 200th episode of Inspired Soles and we couldn’t think of a better guest host than fellow physio, running coach, podcaster and trusted friend of the pod, Dr. Duane Scotti from the Healthy Runner Podcast . Duane expertly guided this emotional rollercoaster of a conversation, which kicked off with a pretty huge announcement about what’s next for Inspired Soles. From there we laughed and cried while reminiscing about the 200 meaningful conversations we’ve been fortunate to have over the past four years. We covered: What we’ve learned as hosts Which guests surprised us most How the podcast has impacted our own running Things the listeners might not know about us (including our own fears!), and What we hope to be remembered for. Resources we discussed in the episode: Duane's past episodes: Return to Running Safely After Time Off It's All About That Base (Training) SPRAK Your Training With Prehab Why Road Runners Should Try Trails Duane Celebrates 200 Episodes with Carolyn Coffin Video of Carolyn's winning DWTS dance to "Candyman" Ihor Verys | Mantario Trail FKT Record Holder Diane Palmason | Canadian Women's Running Pioneer Kim & Carolyn’s Running Insecurities Jessica Drakul | From Booze to Boston Heidi Schmaltz | Exploring Your Edges You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 23, 2024

Got feedback about this episode? Send Carolyn a text We’ve talked a lot about pacing strategies on the show and how to pace yourself well throughout a race. But what about the role of a pacer? What is a pacer and why would you want to ask someone to pace you? What does it take to be a good pacer and how do you go about choosing one? What are the rules and etiquette when it comes to pacers and what types of challenges do they face? We discuss these topics and more as we explore how the use of a pacer and the act of being a pacer differs between road and trail. Resources we discussed in the episode: Kevin Beatty | Pacer for Carolyn's Las Vegas Rock 'n Roll 10K Win Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 16, 2024

Got feedback about this episode? Send Carolyn a text Adam Neiles is a 27-year-old former football player who now works as a Strength & Conditioning Specialist at Testify Performance in Winnipeg. We first spoke to Adam just a few short months ago (Ep 187) as he was beginning the buildup to his very first marathon…the Manitoba Marathon. At that point he was following a solid plan, spirits were high, and he’d set the goal of finishing in under 4-hours. We thought it would be fitting to have him back to hear how the rest of his training went, and what race day was like. With his signature sense of humour, Adam recounts how he came excruciatingly close to achieving his sub-4 goal, clocking in at 4:02:45. As a goal-oriented person, Adam talks about what it was like to navigate his feelings of failure but we want to publicly state just how proud we are of him. It’s super gutsy to set a challenging goal and go after it, so whether you knock it out of the park or come up short, there is always something to learn for next time. And it sounds like there will be a next time for Adam! Connect with Adam: Adam's Instagram: @adamneiles Adam's previous interview: Football Player Trains for First Marathon Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 9, 2024

Got feedback about this episode? Send Carolyn a text Miriam Betzner fell in love with trail running while living in South Africa. Born on the other side of the world, she grew up on three continents before her family settled in Manitoba. After nine years abroad, she moved back to Manitoba in 2014 and got involved in the local trail running community by volunteering at several local races that first year and has been part of the community since. When she’s not running trails, you might find her on her road or gravel bikes, or dabbling in triathlon. Miriam’s involvement in her local sporting community includes being a part of the Manitoba Association of Trail Runners organizer. In this episode we talk about what it is like to run in South Africa, why running community is important, ways one can get involved in their running community and what makes Miriam feel inspired as her best self. Connect with Miriam: Instagram: @miriam_does_sports Manitoba Association of Trail Runners (MATR): www.matr.ca Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 2, 2024

Got feedback about this episode? Send Carolyn a text Hailing from Calgary AB, Polly Moody is a 40-year old mom-of-two, a full-time teacher, and 2:46 marathoner. What makes her story so compelling is just how much adversity she’s had to overcome. After breaking the elusive 3-hour barrier (2:58:38) at the 2015 Boston Marathon without much dedicated training, Polly tried multiple times to go sub-2:55 and came up just a bit short each time. Instead of giving up, she kept mining for lessons and trying again until it eventually happened at CIM in 2018 where she ran 2:53:07. She followed that up with a 2:48:02 in Chicago 2019, but then early in the pandemic she suffered a serious ACL/meniscus injury that required surgery and a lengthy rehab. As her 30s came to a close, Polly figured her best running days were likely behind her but at the Chicago marathon in 2023 – at the age of 40! – she ran the race of her life in 2:46:34, which included a quick porta potty stop and a 90-second negative split! Under the guidance of a new coach, she’s excited to return to Chicago in 2024 with hopes of cracking 2:45. A lifelong athlete, Polly only began taking running seriously after her kids were born but she’s gained a ton of wisdom alongside her speedy times. We especially loved hearing how she uses trail running and 10k races to enhance her marathon training. Connect with Polly: Instagram: @mommytosubthree Polly's Podcast Appearances: Rambling Runner with Matt Chittim: Massive Knee Injury to a 2:46 at Chicago Run Chats with @RonRunsNYC: Focusing on Joy & the Process to Find Her Best Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 25, 2024

Got feedback about this episode? Send Carolyn a text Chantelle Erickson, known as "the mother runner," has enjoyed running for 15 years. Originally from the Greater Toronto Area, she moved west, living in Saskatchewan and Alberta. Her running journey spans obstacle races, marathons, ultras, and multi-stage races, all initially in the pursuit of health and wellness. Starting on a treadmill, she soon embraced the outdoors, running on Saskatchewan's gravel roads. Running became crucial for her mental well-being, offering a positive self-image and goal-setting opportunities. Chantelle's structured approach has kept her consistent for over a decade. After her son's birth, she completed her first half-marathon within eight months, living by her mantra, "If you can believe it, you can achieve it." She has raced in numerous Canadian cities and achieved a podium finish in Fernie in 2016. Her passion for mountains was ignited after a challenging 70-mile backpacking trip in the Bob Marshall Wilderness. She entered ultra marathons in 2017, completing her first 50k at the Lost Soul Ultra. With podium finishes in subsequent races, Chantelle realized the importance of consistent training and coaching. Despite facing injuries and harsh conditions, she remains resilient, using running to overcome life's setbacks. Chantelle coaches for Personal Peak and writes for Canadian Running magazine. Outside running, Chantelle runs a pre and postnatal fitness business called Be Well Chantelle, advises on financial fitness, and enjoys various outdoor activities. Connect with Chantelle: Instagram: @runningmama85 Website: bewellchantelle.com Personal Peak Run Coaching Facebook: chantelle.erickson Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 18, 2024

Got feedback about this episode? Send Carolyn a text Kevin Barata is a 46 year old trail ultrarunner who lives in Abbotsford, BC with his wife and three daughters. He has been a police officer with the RCMP for 21 years and currently works with the Emergency Response Team in the Vancouver Lower Mainland. Kevin has been running ultra marathons since 2014 in various distances from 50km to 250 mile races. In fact he recently completed the Coccodona 250 and has run well over 150 miles in multiple backyard ultras. You have also heard us talk about Kevin on the show as the person who provided navigation and a police escort for Dave Proctor as he neared the completion of his record breaking run across Canada. In this episode we talk about how Kevin started running trails and what it takes to train for and complete a 250 mile race. We discuss how he absolutely loves the challenge that running long distances brings and how he always embraces the journey along the way. Running for Kevin is therapeutic and a way for him to stay grounded and feel accomplished while striving to seek new challenges and surprise himself with what's possible! Connect with Kevin: Instagram: @kbar_runs Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 11, 2024

Got feedback about this episode? Send Carolyn a text Rory Linkletter and Ben Flanagan are elite Canadian distance runners and friends who have both been on the show twice. Although they have different primary disciplines, they occasionally compete against one another and that is always a great day for fans of the sport. On May 25th, 2024 they lined up at the Canadian 10k Championships in Ottawa and they’re here to break it all down with us. As a 5k runner, Ben was treating this race as strength work and as a marathoner, Rory was looking at it like speed work on his road to the summer Olympics in Paris. In this conversation they held nothing back when describing their pre-race preparation and in-race tactics to try and win. In the end Ben came out on top in 28:09 and Rory finished second in 28:40. Both had small personal bests and Ben’s was also good for a new Canadian record. We think it’s safe to say that they put on an exceptional show for the thousands of fans lining the streets of our nation’s capital. Both in their late 20s, Rory & Ben seem wise beyond their years and have an undeniable mutual respect for each other. Ben has achieved the 5000m Olympic Standard and will be racing the Canadian track trials on June 27th in hopes of another win. Either way, it is looking very likely that he’ll also be named to the summer Olympic team, and he and Rory have requested to room together in Paris. It’s not every day that you get to hear two competitors break down a race together like this, including what was going on in their heads every step of the way. Ben’s Past Appearances Episode 151 - Deep Dive on World Championships Episode 95 - Canadian 10k Champion Rory’s Past Appearances Episode 180 - On Running Olympic Standard at the Seville Marathon Episode 153 - Top Canadian Men’s Marathoner at 2023 World Championships Connect with Ben: Instagram: @ben_flanagan Connect with Rory: YouTube: @LinkletterRory Instagram: @rory_linkletter Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 4, 2024

Got feedback about this episode? Send Carolyn a text Melvin Yumang is a 40-year old flight nurse & runner from St. Agathe, Manitoba who was one half of a recent Couple of the Quarter episode with his wife, Jonelle. Melvin & Jonelle are proud parents to 8-month old baby Jameson and in that episode they opened up about their fertility & health struggles. Today we’re shining a spotlight on Melvin’s running. Inspired to do something meaningful to mark the one year anniversary of his father’s passing in May of 2018, Melvin decided to take up running. It started with a 10k at Ottawa race weekend but by 2019 it had escalated to a marathon. He finished the Manitoba Marathon in a very respectable time of 3:45 and has been able to shave off another 7-10 minutes every year since. He now boasts a personal best of 3:19 and wants to keep chipping away until he qualifies for Boston. Although Melvin dabbles in many distances on the roads as well as the track, his favourite distance is the marathon because of its difficulty to master. You’ll hear about changes he’s made to his fueling strategy as he’s gone along, and how he’s gotten creative with training because of his role as a shift worker and new parent. Melvin gives back to the running community as a pace bunny, ambassador, and regular local run club attendee. Connect with Melvin: Instagram: @emjaywhy Couple of the Quarter with Melvin & Jonelle Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 28, 2024

Got feedback about this episode? Send Carolyn a text Dave Stevens, hailing from Nelson, BC, is an accomplished Elite Ultra Runner, Coach, and Father. By day, Dave serves as a Spatial Analyst for the province while blending a sustainable training regimen into his busy lifestyle. With an impressive track record spanning more than a decade, Dave has secured victories at the Run Rabbit Run 100 miler twice, UTMB Mexico 100 miler, and has made the podium at the flatter Javelina 100. He has consistently placed in the top 10 at major races ranging from 50 to 100 kilometers. Dave proudly represented Canada at the mountain running world championships and excels in challenging mountain traverses. As he approaches 42, Dave shows no signs of slowing down, maintaining a relaxed approach to sustainable training that he eagerly shares with the athletes he coaches. Coming from a non-athletic background himself, Dave is passionate about helping others navigate this transition without making all the mistakes he once made. Connect with Dave: Instagram: @davestevens_outrunya Coaching https://outrunya.com https://coolsaetgo.run Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 21, 2024

Got feedback about this episode? Send Carolyn a text Today we are catching up with 42 year old Canadian marathon record holder Natasha Wodak. Natasha was last on our show in February 2023 and we spent a big portion of that conversation talking about one of the many highlights of her illustrious career where she ran the Canadian marathon record of 2:23:12 in Berlin back in September of 2022. Since then she has done four marathon buildups and three marathons trying to hit the Olympic standard of 2:26:50 and she was unable to get it done for reasons she talks about in this interview. With the 18-month qualifying window now officially closed (Nov 2022 to May 2024), Natasha is left to process the fact that she will not be on the start line of the 2024 Paris Olympics, and in many ways she was doing some of that right here with us. We love when athletes keep things real and Natasha is about as real as they come, sharing both her highs and lows with full honesty and transparency. Natasha bounces back from disappointment pretty quickly and since this recording it was announced that she’ll be toeing the line at the Canadian 10k championships this weekend in Ottawa and it will be fun to cheer her on once again. Connect with Natasha: Instagram: @tashawodak Our last interview with Natasha Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 14, 2024

Got feedback about this episode? Send Carolyn a text Gina Tranquada is a 38 year old occupational therapist, runner, wife and mother-of-two from Winnipeg, MB, who has been tearing it up on the track, road, and trails since we last spoke two years ago. Under the guidance of Olympic marathoner Krista Duchene – who currently holds the Canadian 50km record – Gina has begun making national teams. In Sept 2023, she proudly represented Canada at the Beaver Flat 50 in Swift Current, SK, which served as the first ever NACAC (North American, Central American and Caribbean Athletic Association) 50km Mountain & Trail championships. She also qualified for the World 50km Road Championships two months later in India, but you’ll have to listen to the end to hear why she wasn’t able to attend that event and how she dealt with her disappointment. Gina just completed the Mad City Ultra 50k in Madison, WI, where she finished 4th female and 1st Canadian in 3:38, which was a personal best by 5 minutes! This performance also landed her a Top 5 North American 50km ranking from Ultra Running! Connect with Gina: Instagram: @gt_racer.mb Gina's last Inspired Soles interview: Teamwork Makes the Dream Work Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 7, 2024

Got feedback about this episode? Send Carolyn a text Jessica Drakul is a 45-year old adult-onset runner who ran the 2024 Boston Marathon, set a personal best time of 3:40:11, AND re-qualified for next year’s race. Despite it being a warm day that proved challenging for many runners, Jessica maintains that it was only the second hardest thing she’s ever done. The hardest thing? Getting sober 18 years ago. After a 7-year struggle with alcohol addiction from the ages of 19-26, Jessica had her first day of sobriety on January 11th, 2006 – about 5 weeks before her 27th birthday. In this episode she recounts the ways in which alcohol impacted her health and relationships, and brought her face-to-face with her own mortality. Running didn’t seriously enter the picture for Jessica until the pandemic when she found herself with more time to get fit. Since then she has run dozens of races including the 2023 Manitoba Marathon, which she completed in 3:41:49 … close to one hour faster than her first one in 2021! This qualified her for the 2024 Boston Marathon and we think it’s safe to say that nobody had a more complete Boston experience than Jessica did! She toured the city, met the influencers & Olympians, bought the merch, did the shakeout runs, watched the Red Sox in Fenway Park, ate the carbs, and even brushed up on her CPR! Jessica gives back to the Winnipeg running community in numerous ways. She serves on the board of the Manitoba Runners’ Association, is an ambassador for WFPS Run, and participates in many local run clubs. Connect with Jessica: Instagram: @drakul_runnings Email: jessica.drakul@gmail.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 30, 2024

Got feedback about this episode? Send Carolyn a text Adam Neiles is a 27-year-old Strength & Conditioning Specialist at Testify Performance in Winnipeg. Over the past 7 years, he has trained everyday athletes, pro athletes, and everybody in between to reach their performance potential in their chosen sport(s) while reducing injuries along the way. A graduate of Kinesiology at the University of Manitoba where he was also a linebacker on the football team, Adam is currently working his way through a Masters in Exercise Science while training for his first marathon. Adam’s foray into long distance running began less than a year ago when he decided to train for the 2023 Manitoba Half Marathon. Although he felt like dying and wanted to die, he pressed on and finished in a very respectable 1:47. A few months later he crushed a 44-minute 10k at WFPS and figured the only thing left was a marathon. In this conversation we delve into: Why he wanted to run the 2024 Manitoba Marathon How he has trained Whether or not his approach to strength training has changed, and What his goals are for race day. Even though the training for football and distance running might be very different and perhaps a shock to Adam’s system, we think he’ll feel right at home this Father’s Day as he completes his final 100 yards on the same turf that the Winnipeg Blue Bombers play on in Princess Auto Stadium! Connect with Adam & Testify Performance: Adam's Instagram: @adamneiles Testify Performance: https://www.rinktestifyperformance.ca/lifestyle-training/ Testify's Instagram: @testifyperformance Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 23, 2024

Got feedback about this episode? Send Carolyn a text Stuart Chutter is the first trail ultrarunner we’ve had on the show who is also a regenerative farmer from Melville, Saskatchewan. We were super curious about how a person finds the time for both farming and ultrarunning, activities that each require significant commitment, time and energy for success. So we invited Stuart to come on the show to talk about both his passions. In this episode, Stuart tells us about how he started running and ended up in Melville as a farmer. We discuss the “Five Principles of Soil Health” and the “Bag of C’s” that he mentally carries on a run, as well as the dual application of each to both farming and ultra running. As we talk about his running philosophy, we move into a conversation around Stuart’s recent experience pacing his friend and recent guest Evan Birch during the 300 mile Speed Project from Santa Monica, CA to Las Vegas, NV which could be a whole podcast in and of itself. We cover a lot of ground in this episode (how's that for a dual pun ?!) and we hope you enjoy this refreshing chat with Stuart Chutter! Connect with Stuart: Instagram: @stuartchutter Article written by Stuart about running/farming parallels Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 16, 2024

Got feedback about this episode? Send Carolyn a text ** TRIGGER WARNING - This episode has references to sexual abuse. In this episode, Edmontonian elite ultra runner Priscilla Forgie returns to the show to discuss her contribution to the new book Run for Your Life . This book is an incredible collaboration of short stories written by 13 different runners made possible by several sponsors from Alberta, Canada including Run Calgary, Servus Edmonton Marathon and 5 Peaks. It was within the pages of this book that Priscilla chose to share parts of her personal story that had remained completely repressed for most of her life, unrevealed even to her. In a chapter that reads more like poetry, she elegantly describes her thoughts and feelings as she moves along the trail and how her relationship with running has evolved and relates to healing the trauma of her past. Her writing elicits several emotions, and although she describes moments of darkness, the reader is left feeling uplifted as she speaks about moving into the light. Priscilla’s goal is to start more open and honest conversations about the topic of childhood sexual abuse and that is the simple goal of this episode. Over the next hour we catch up on all the awesomeness that has been happening in Priscilla’s race calendar over the last year, and move into a very thoughtful conversation on her trauma and healing experience and how one can provide a safe place on the receiver side of the conversation should someone entrust you with their trauma story. We thank Priscilla for her bravery and her strength as she shares her story with us. Connect with Priscilla & buy the book: Instagram: @prissyforgie Run For Your Life: Lessons Learned From Going the Distance Our previous interview with Priscilla Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 9, 2024

Got feedback about this episode? Send Carolyn a text Omena Babalola is an accomplished 55-year old masters sprinter from Winnipeg MB and an absolute force to be reckoned with. Born in Nigeria to two high achieving parents, Omena came to Canada in her early 20s and spent time on Prince Edward Island before completing her MBA at St. Mary’s University in Halifax and following her man to Winnipeg. Omena currently works as a Professional Auditor at Manitoba Hydro and is the Vice President of Athletics Manitoba. As for her start in athletics, Omena describes what it was like to “be so slow when her mom was so fast.” Despite coming dead last in her first foot race, Omena stuck with sprinting and chose to focus most of her energy on things that would give her the biggest return on investment. It turns out this is a valuable life skill off the track as well. After taking some time off while having her twins in 1997, Omena was re-inspired in her late 30’s by Saskatchewan-based sprinting legend Carol LaFayette-Boyd, who is over 25 years her senior. Carol gave Omena some positive words of encouragement about her potential, she decided to re-engage with competition and, as they say, the rest is history. Omena still holds numerous university and provincial sprinting records and has medaled on national and international stages in the 200m as well as the 4x100m relay. In 2023, Omena was awarded female masters Athlete of the Year by Athletics Manitoba. Connect with Omena: Instagram: @omenab7828 Facebook: @omena.babs Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 2, 2024

Got feedback about this episode? Send Carolyn a text Jean Fortier is the general director and founder of Québec Mega Trail. He joins us to talk about his running origins and dive deep into the past, present and future of this amazing event. QMT is a legendary ultra-trail race, renowned as one of the most beautiful but also as one of the hardest in Canada. Crossing one of the most beautiful places in Québec, it takes runners all the way to Mont-Sainte-Anne, and more than 3,000 racers meet there every year. A place where high-level athletes come to compete, the organization also offers challenges for beginners with ten events ranging in distance from 1-160 km over four days. Founded in 2012 and now in its 12th year, the Québec Mega Trail actively promotes trail running while being a flagship race in terms of safety, sustainable development and constant innovations. Since 2023, Québec Mega Trail has been part of the World Trail Majors and has been selected to host the 50 km and 80 km events of the 2025 and 2026 Canadian Mountain & Trail Running Championships. In this episode we talk about: Jean’s own running experiences How QMT came to be The values that guide Jean’s decisions as a race director The highlights and the challenges the race has seen in the last 12 years How QMT has chosen to remain independent in the international racing landscape in becoming a founding member of the World Trail Majors, an international group which includes some of the most iconic trail running events in Asia, Europe, Africa and North America Connect with QMT: Website: https://ultratrailcanada.com/en/ Instagram: @qcmegatrail Facebook: quebecmegatrail Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 26, 2024

Got feedback about this episode? Send Carolyn a text Nick Kershaw is a man with a mission. A runner with a background in finance and a passion for international development, Nick joins us from the UK to tell us all about how the Impact Marathon Series came to be and why it is so special. The Impact Marathon Series was born in 2015 from a dream that we could use the simple power of running to uplift communities and empower runners all over the world. Throughout the Impact process, from the organizations they choose to support, to the way they engage and interact with the projects and the communities, their goal is to take the impalpable and make it real. Nick and his crew have a goal to take their runners on a journey where they can find out what impact really means - the direct impact one can create, as well as how our lives indirectly have an impact that creates ripples across the world. Over the last eight years, Impact Marathon has raised $1.5 million for grassroots organizations and has built a reputation for creating entirely unique events in some incredible countries. Connect with Nick & Impact Marathon: Website: https://www.impactmarathon.com/ Instagram: @impactmarathon Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 19, 2024

Got feedback about this episode? Send Carolyn a text Jen Shapka is a woman with a mission who seemingly can’t say no…and there are many runners who are grateful she says yes most of the time! Jen has moved a lot in her adult life, and it was the frequent moving that made this now 45-year old force herself to find a community wherever she landed. With two small kids at home, a husband away for work, and no family around, it was tough to get to the gym or join a team (both of which she’d have promptly quit anyway). One day 9 years ago she put on her shoes and went for a run. Or rather, mostly walking with a little bit of running. That eventually led to longer distances, a few races, and the most supportive and fun community. Currently living in Winnipeg - for the longest time ever in one place as an adult - she’s had time to really appreciate all that the running community, and now the triathlon community, have to offer. In this episode we learn about Jen’s personal running journey that I’m sure many of you can relate to. Her personal journey is inextricably intertwined with her experiences race directing and volunteering for numerous events around the city. Jen talks about who has inspired her and what she has learned along the way. It is an absolute pleasure to share this conversation with you. Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better. Use code Jointhegoodphyte10 to receive 10% off all orders. Website: https://goodphyte.com/ Instagram: @jointhegoodphyte Our previous episodes with GoodPhyte Founder, Amy Golumbia Fighting the GoodPhyte Accessing Your Intuition Resources we discussed in the episode: Find a Manitoba Road Race: https://mraweb.ca Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 12, 2024

Got feedback about this episode? Send Carolyn a text Rory Linkletter is a professional Canadian athlete who lives and trains in Flagstaff, Arizona, is sponsored by Puma, and is coached by US half marathon record holder, Ryan Hall. He is also now the 2nd fastest Canadian marathoner in history! We first had Rory on the show six months ago (Ep 153) after finishing 19th at the World Championships marathon in Budapest. Since then he’s been training up a storm with one goal in mind…making the Paris Olympic team this summer. Ideally that meant running the Olympic Standard of 2:08:10, which was no small feat considering he’d have to shave over 2-minutes off his personal best. But on February 18th 2024, Rory got the job done in Seville Spain with nine seconds to spare, running the race of his life in a new personal best of 2:08:01! In this conversation, we discuss: How he got fired up watching the US Olympic Marathon trials What Pumas he wore on race day What it meant to have his family’s support in Spain, and What it feels like to run a 1-second negative split. Even though Rory is at the very top of the sport, so much of what he talked about was relatable to the average runner. Just like you and me, he experiences taper crazies in the weeks before a big race, he ceases to be able to do math in the final stretches of a marathon, and he sometimes hesitates to put his big goals out into the world in case he fails to reach them. You’ll have to listen to the end to hear about his Olympic Marathon dreams this summer in Paris should he be named to our Canadian Marathon team, which we’ll know by May 5th. Resources we discussed in the episode: Rory's first interview on Inspired Soles: Top Canadian Men's Marathon at 2023 World Championships US Olympic Marathon Trials Recap Ben Flanagan | Deep Dive on World Championships Connect with Rory: YouTube: @LinkletterRory Instagram: @rory_linkletter Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 5, 2024

Got feedback about this episode? Send Carolyn a text Today’s episode features three incredible ladies who all have speaking roles at The Run Retreat, an inaugural women’s event that will be taking place in beautiful Hecla Provincial Park, 2 hours north of Winnipeg, MB, from June 7-9, 2024. Three-time Inspired Soles guest Sasha Gollish is our keynote speaker and in addition to being an elite Canadian runner, she is also the Director of Community Engagement at the University of Toronto’s Mental Health & Physical Activities Research Centre. A lover of moving her body in nature, Sasha brings the fun to everything she does and welcomes every level of runner – including the run-curious folks! – to show up as their authentic selves. Obstetrician Gynecologist Dr. Georgia Lefas joins as our women’s health expert and invites us to lean into our intuition and see it as somewhat of a superpower. A marathon runner with a passion for giving back to her community, Georgia hopes to provide women with more language and a safe space to advocate for themselves. Jamie Donaldson is a pelvic floor physiotherapist practicing in Winnipeg, MB. She is a huge proponent of empowering women to safely move their bodies, and she’s currently taking her own advice as she gets back into running herself. Each of these women got a full body hell yes when they were asked by The Run Retreat’s founder, Robyn Penner, to be involved. Robyn was on our show back in the spring of 2023 if you want to learn more about her and hear what inspired her to create this awesome event for women and those who identify as women. Learn more about The Run Retreat: Website: https://therunretreat.ca/ Instagram: @therunretreat Founder, Robyn Penner on Inspired Soles Social Media Giveaway contest for a free hat from The Run Retreat Follow @therunretreat Follow @inspiredsolescast Tag your friends in the comments Contest closes Tuesday, March 12th, 2024 Connect with Sasha Gollish: Instagram: @sgollishruns Previous Inspired Soles episodes Dec 6, 2023: Perimenopause & the Competitive Athlete Oct 25, 2022: 3rd at Canadian Marathon Championships Connect with Dr. Georgia Lefas: Website: vulvarhealth.com (it has links to curated resources) Connect with Jamie Donaldson: Instagram: @PelvisPhysio and @protaclinic You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 27, 2024

Got feedback about this episode? Send Carolyn a text Our COTQ series is meant to highlight the different aspects of what it means to be in a partnership when one or both people are runners and do we ever have a power couple to feature today in Jonelle Koop-Yumang and Melvin Yumang. Melvin is the runner of their duo but as you’re about to hear, his 6-year running journey has aligned very closely with the couple’s fertility journey…and what a wild ride it has been for them! Their story is filled with love, loss, grief, hope, setbacks, serendipity, more hope, more setbacks, and eventually an 8-lb 2-oz miracle in the form of baby Jameson, who at 4.5 months can be heard cooing in the background for most of this interview. Fertility can understandably be a sensitive topic and we want to put that disclaimer on this episode. For many years Jonelle & Melvin kept their struggles private, but baby Jameson is a direct result of letting their guards down and in that sense they’ve found unexpected beauty in opening up and being vulnerable. Resources we discussed in the episode: Arli Cruikshank | Running Through Surrogacy Couple of the Quarter | Bo Huang & Mingdi Zhou Jonelle's tumor: Myxopapillary Ependymoma Embryo adoption (US) Embryo donation (Canada) Connect with Melvin & Jonelle: Instagram: @emjaywhy Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 20, 2024

Got feedback about this episode? Send Carolyn a text Evan Birch is a partner, father, friend, colleague and ultra runner who has been running his entire life, in more ways than one. While his accomplishments range from competing in the Sinister 7 100, the Canadian Death Race and the Divide 200, Evan’s foray into ultra running began in 2017, born out of running away from a two-decade career in emergency services. He assisted thousands of people, saved countless lives and comforted many more on their worst days…until it broke him. In January 2022, Evan finally asked for help and slowly developed a new relationship with running through hours of intensive therapy. He forged a path towards healing from a diagnosis of PTSD, anxiety, and depression and eventually found he was no longer running away. He was facing his trauma head-on, leaning into the storm and the fear. His goal is to show others that there is a path forward and that you are not alone. He believes that you are more capable than you perceive yourself to be and that stepping out of your comfort zone is the only way to grow. It is through shared experiences that we can make a difference for ourselves and others. Connect with Evan: Instagram: @ultrabirch Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 8, 2024

Got feedback about this episode? Send Carolyn a text On February 3rd, 2024, the United States held their Olympic Marathon Trials in Orlando, FL to determine the team they will be sending to the 2024 Summer Games in Paris, France. Once every four years the best in the country race head-to-head where the top three men and top three women are chosen to represent the country at the Olympics. Not many countries select their team this way and it’s got to be an absolute pressure cooker of an environment for athletes, but for fans of the sport it promises some of the highest quality athletics entertainment. Carolyn considers herself a fan of the sport but nowhere near the level of her older brother, Kevin Beatty, who accepted our third invitation to the show to break it all down with us. This topic of the US Olympic Marathon Trials is admittedly quite nerdy and likely only interesting to diehard fans. Luckily we had Kim asking excellent clarifying questions, preventing us from going too deep in the weeds, and even coming up with some very insightful takes of her own! In this episode we discussed: How to qualify for this race Why it’s such a big deal Who the favourites were on both the men’s and women’s sides How each race played out Notable DNFs Surprise underdog performances Shakespearean tragedies that were tough to watch. We realized afterwards that beyond discussing the qualifying standards, there was virtually no mention of the athletes’ finishing times, which speaks to the thrilling nature of championship style racing. Kevin’s previous episodes on the podcast: Ep 3 | Treating Running Like a Sport Ep 78 | Pacer for Carolyn’s Las Vegas 10k Win Resources discussed in the episode: Ep 104 | The Anatomy of a DNF Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 6, 2024

Got feedback about this episode? Send Carolyn a text Andrew Swan is a 55 year old lawyer, former politician and runner who is a staple in the Winnipeg community…some might even say “Winnipeg famous.” He practiced family law for 14 years before being elected to the Manitoba Legislature in 2004. He served as the Minister of Competitiveness, Training and Trade as well as the Minister for Liquor and Lotteries before settling into his role as Manitoba’s Attorney-General and Minister of Justice from 2009-2014. Andrew left politics in 2019 and is now General Counsel for Doctors Manitoba, and for the past three years he’s been a director for the Manitoba Runners’ Association. At 6-foot 6-inches, Andrew self-identifies as a Clydesdale runner who has taken part in roughly 60 half marathons, including every single running of the Winnipeg Police Service half marathon since its inception 20 years ago. Every Father’s Day after completing his half marathon, you can find Andrew at the finish line of the Manitoba Marathon greeting exhausted marathon runners. In this conversation you’ll hear about: The backhanded compliment Andrew received from Running Room founder, John Stanton How running brought him closer to some of his political opponents, including Stockwell Day His one racing victory at the Winnipeg Beach Fun Run, and His prowess at the beer mile. Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better. Use code Jointhegoodphyte10 to receive 10% off all orders. Website: https://goodphyte.com/ Instagram: @jointhegoodphyte Our previous episodes with GoodPhyte Founder, Amy Golumbia Fighting the GoodPhyte Accessing Your Intuition Connect with Andrew: Instagram: @andrew.swan Facebook: andrew.swan Resources discussed in this episode: Winnipeg Police Service Half Marathon Nancy Gajdosik | Manitoba Marathon Volunteer x 41 Years Beer Mile Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Ca You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 30, 2024

Got feedback about this episode? Send Carolyn a text Waldo Cheung is a physiotherapist originally from BC currently living in Calgary, AB. His current interests lie in the promotion of healthy running and rock climbing as well as the preservation of strength and function in the middle age and elderly. He has worked and taught in a variety of different rehabilitation settings from critical care to sports medicine. Waldo is an instructor for The Running Clinic, a company that offers research based instruction using science and expertise to inform a clinician’s practice working with runners. We both found these courses transformational several years ago and enjoyed catching up and discussing current trends in running injury prevention and performance. In this episode we discuss: Waldo’s background in running & physiotherapy His philosophy as a physio working with runners His passion for research and teaching His thoughts on running shoes based on current research and real life The use of technology to inform training & performance and… Waldo’s prediction for the future direction of running related research Connect with Waldo: Instagram: @rehabinapinch Calgary Home Physiotherapy 5th Ave Place Chiro & Massage Resources discussed in this episode: Quantification of Mechanical Stress James O’Keefe's TED Talk: Run for your life! At a comfortable pace, and not too far Paula Radcliffe's Improvement in Running Economy Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 23, 2024

Got feedback about this episode? Send Carolyn a text Dave Proctor is back on the show for the third time. Since we last spoke in the spring of 2022, he’s become the fastest person to run across Canada AND a published author! On May 15th, 2022, the ultrarunning legend from Okotoks, AB started running west from St. John’s, NL, followed in the footsteps of his hero Terry Fox, traversed over 7100 kilometers, and arrived in Victoria, BC 67 days, 10 hrs and 27 minutes later, breaking Al Howie’s 31 year old record by 5 days. In case you’re having trouble comprehending this incredible feat of human endurance, it breaks down to an average of 105.3 kms a day for 67 days in a row with no days off. Dave had attempted the record once before in 2018 when he ran in the opposite direction for an entirely different cause, but was forced to stop about halfway near Winnipeg, MB due to crippling back pain. Dave does not hold anything back in the pages of his newly-released book Untethered. Of course he shares about the incredible highs of conquering his long standing dream of running across our beautiful country in record time, but he’s also transparent about the toll it took on his body, his mind and his relationships. Dave believes we’re all capable of so much, but also that true strength lies in our ability to be vulnerable. In this book he brings us along on the highs and lows he endured on his Trans-Canadian speed record and the devastating months that followed. We really enjoyed Dave’s honesty & transparency in this episode and hope you do too. Connect with Dave & buy Untethered: Instagram: @runproctor Website: www.runproctor.net Indigo Amazon.ca Amazon.com Amazon Ebook Our previous episodes with Dave: Ep 13: The Power of Asking "Why Not?" Ep 83: Trans-Canadian Speed Record Attempt Preview Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 16, 2024

Got feedback about this episode? Send Carolyn a text Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society (previously known as the North American Menopause Society) and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating. In this conversation we talk about the common tendency to overthink nutrition. Val invites us to embrace the idea that nutrition can be simple, that midlife can be a great opportunity to rethink our health goals, and how we can shift our focus from weight to wellbeing. Val discusses her sensible “food first” approach to nourishing our bodies, testing vs. guessing when it comes to supplementing, and non-scale victories. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body. Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Previous episodes in this series: Jill Moreash | Thriving in Postmenopause Sasha Gollish | Perimenopause & the Competitive Athlete Carrie Oswald | Medically-Induced Menopause Dr. Nese Yuksel | Menopause 101 Amanda Thebe | Menopocalypse Author on Staying Fit Through Menopause Connect with Val: Instagram: @v.schonbergrd Website: valschonberg.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 9, 2024

Got feedback about this episode? Send Carolyn a text Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner. He has become a kindred podcast spirit of ours and with this episode has the honor of becoming the first guest we’ve had on the show 3 times! A leader in the rehab and running community for 20+ years, Duane is constantly learning, growing and sharing not only his professional knowledge but his personal experiences with the athletes that he coaches and the listeners of the Healthy Runner Podcast. Keeping with what now seems to be tradition, we invited Duane back (to our show) to kick off the new year talking about his Return to Running Blueprint. Are you a runner who has struggled with lack of clarity and focus when returning to running after injury? Have you been away from running due to illness or life events and are looking to return in a healthy sustainable way? Did you know there’s actually a research-based, proven formula to success? In this episode we cover: What is a Return to Run program? Who is it for? How do you know when you’re ready to return to running? How do you know when you’re ready to progress to the next phase? How do you remain patient through the process? We start the episode discussing Duane’s recent huge marathon PR and what he did to achieve that, and close the episode discussing his personal running goals for 2024. Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better. Use code Jointhegoodphyte10 to receive 10% off all orders. Website: https://goodphyte.com/ Instagram: @jointhegoodphyte Our previous episodes with GoodPhyte Founder, Amy Golumbia Fighting the GoodPhyte Accessing Your Intuition Connect with Duane: IG: @sparkhealthyrunner Website: Sparkhealthyrunner.com Healthy Runner Podcast Healthy Runner Facebook Group SPARK Your Training YouTube Channel Resources we discussed in this episode: Return to Run Blueprint: learn.sparkhealthyrunner.com/returntorun Other SPARK Healthy Runner resources Ep 113 with Duane: It's You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 2, 2024

Got feedback about this episode? Send Carolyn a text Amanda Thebe is a Fitness and Women’s Health Expert from Toronto, ON and an affiliated member of the Canadian and North American Menopause Society. She is the author of the Amazon best-selling book, Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too and has nearly 30 years of experience in the fitness industry. As a highly-regarded expert on women’s fitness and health, Amanda joins us as part of this series on menopause to talk about the role fitness plays in surviving and thriving through this phase of life. Amanda is also Canada’s first menopause workplace educator. Through menopause advocacy and education, she helps companies to normalize the conversation around menopause and provide support which impacts 100 percent of their female employees. When we invited Amanda to educate us and our listeners, we knew she would not only bring wisdom and knowledge but refreshing humor and a no-nonsense approach to subjects usually shrouded in shame. Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Previous episodes in this series: Jill Moreash | Thriving in Postmenopause Sasha Gollish | Perimenopause & the Competitive Athlete Carrie Oswald | Medically-Induced Menopause Dr. Nese Yuksel | Menopause 101 Connect with Amanda: Instagram: @amanda.thebe Website: amandathebe.com Book: Menopocalypse Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 26, 2023

Got feedback about this episode? Send Carolyn a text Marina Striker is a 52 year old Education Assistant and ultra trail runner from Agassiz, British Columbia. Although a lifelong runner, she took up trail running 6 years ago and uses running as an outlet to channel her high energy. You first heard Marina on our podcast when we interviewed her with Ihor Verys after Bigs Backyard Ultra in October where she crewed him to a 107 hour assist. After that chat we knew we had to talk with her more, so we did! During this episode you will find evidence of how much energy Marina truly has. We talk about: Her upbringing in a farm community How she balances work, family and training The races and challenges she has excelled at The mental strength strategies she has adopted All the way she gives back to the running community through crewing, pacing, race directing and teaching clinics. Many of her friends call her Mama Marina or Marina Machina, and we can see that it's fitting. Whether because of her motherly instincts or badass reputation of doing hard things she seems to do well with events that push her beyond all levels of comfort. She is able to be innovative while being encouraging and seems to come naturally. Connect with Marina: Listen to our episode with Marina & Ihor Verys: The Best DNF in the History of Backyard Instagram: @marinas_trailrunning_quests Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 19, 2023

Got feedback about this episode? Send Carolyn a text Dr. Nese Yuksel is a full Professor with the Faculty of Pharmacy and Pharmaceutical Sciences at the College of Health Sciences at the University of Alberta. She also holds a cross-appointment with Alberta Health Services and has been practicing in the areas of menopause and osteoporosis for nearly 25 years. She is passionate about bringing her clinical experience to inform her research and teaching. Dr. Yuksel is a Menopause Society Certified Practitioner (MSCP, formerly NCMP) and the current president for the Canadian Menopause Society. Basically, she is very qualified to be here talking Menopause 101 with us but she brings more than her brains to this conversation. Nese is an experienced runner and her résumé includes not only several half marathons & marathons, but a 50k ultramarathon as well! She's also a postmenopausal woman and generously sprinkles stories from her own menopause transition into this chat. We begin by defining the terms menopause, perimenopause and postmenopause, discussing common symptoms and why those might occur, and reviewing some of the treatment options available. Then we touch on best practices for having a healthy menopause, some of the new osteoporosis guidelines recently released by Osteoporosis Canada, and what women can get excited about during this stage of life! Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Previous episodes in this series: Jill Moreash | Thriving in Postmenopause Sasha Gollish | Perimenopause & the Competitive Athlete Carrie Oswald | Medically-Induced Menopause Resources discussed in this episode: Canadian Resources : Canadian Menopause Society (CMS) - https://www.sigmamenopause.com/consumers/publications Menopause Foundation of Canada - https://menopausefoundationcanada.ca/ MQ6 website - https://mq6.ca/ (useful info including algorithm and treatment options) SOGC menopauseandu - https://www.menopauseandu.ca/ Osteoporosis Canada - https://osteoporosis.ca/ (info on osteoporosis and bone health) North American Resources : The Menopause Society (formerly NAMS) - https://www.menopause.org/ International Resources : International Menopause Society - https://www.imsocie You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 12, 2023

Got feedback about this episode? Send Carolyn a text Today Carolyn interviews co-host Kim Sankey about her most recent six day fastpacking trip to Torres del Paine National Park in the Patagonian region of Chile with RunBC - organized by past guest and amazing athlete and human, Jen Segger. It was the trip of a lifetime and Kim has received so many questions about it that she's here to tell us all about it on the podcast! There are two ways to travel and explore. You can sample as many key places as possible in a large region or do a deep dive into a smaller region to experience that place and culture on a more intimate level. This trip was the latter for Kim. They became a part of the Patagonian landscape for eight days both on the trail and in the towns they visited. The knowledge of their local guides combined with Jen’s vast experience in the region allowed them to experience the land, people and culture in an intimate, yet expansive way. Although words and photos will never do this region justice, Kim invites you to listen to the retelling of her adventure. Whether you are an armchair traveller or someone looking to complete the O and W routes of this amazing park on your own, there’s something for you! In this episode we talk about: Why Patagonia is so special What fastpacking is What they packed What did they ate What their accommodations were like Why you might consider doing a trip like this! Sponsor: GoodPhyte Phytase is known to substantially increase absorption of micronutrients, protein and amino acids. This super-powered digestive enzyme unlocks micronutrients in your food, helping you absorb more so you feel better, sleep better, and perform better. Use code Jointhegoodphyte10 to receive 10% off all orders. Website: https://goodphyte.com/ Instagram: @jointhegoodphyte Our previous episodes with GoodPhyte Founder, Amy Golumbia Fighting the GoodPhyte Accessing Your Intuition Resources we discussed in this episode: Our interview with RunBC founder, Jen Segger Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 8, 2023

Got feedback about this episode? Send Carolyn a text Carrie Oswald is a 56-year old postmenopausal woman who underwent a hysterectomy at age 33 for uterine fibroids that were causing constant periods and extreme blood loss. Although her uterus was removed and she no longer had a monthly menstrual cycle, she still has her ovaries and therefore experienced classic perimenopausal symptoms in her mid-to-late forties such as hot flashes, night sweats, and mood swings. Once those symptoms completely subsided around age 50, Carrie made an active decision to get back into shape. She joined Orange Theory fitness and loved watching her body composition change, her energy return, and her confidence soar. A year or two later she decided it was time to return to sprinting on the track, something she hadn’t done since her teenage years. It was there that she met her people and took inspiration from like-minded masters track & field athletes, many of whom were much older and faster than she was. More recently Carrie hired a former Olympian to coach her for hurdles! Carrie has overcome a lot in her journey as a second-generation Trinidadian woman who was born & raised in Canada, but she’s also one of the most positive and optimistic people you will ever meet. This conversation left us hopeful about what the postmenopausal years can look like. Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Previous episodes in this series: Jill Moreash | Thriving in Postmenopause Sasha Gollish | Perimenopause & the Competitive Athlete Connect with Carrie: Instagram: @heycarreeann Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 6, 2023

Got feedback about this episode? Send Carolyn a text Sasha Gollish is a 42-year old elite middle and long distance runner who holds the masters world record in the indoor mile (4:38.73) and also represented Team Canada in the marathon at the 2023 World Athletics Championships in Budapest, Hungary. Sasha has been very open on social media about the challenging perimenopausal symptoms she’s been navigating for the past several years and we just love her honesty & transparency on a subject matter that has historically been clouded in secrecy and shame. Seeing female athletes at the top of their game well into their 40s is a relatively new phenomenon and yet it’s starting to happen across many disciplines. Always one to stand up for what she believes in, Sasha is now using her platform to change the narrative about this stage of life and show women that we can absolutely kick butt into midlife and beyond. Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Previous episodes in this series: Jill Moreash | Thriving in Postmenopause Connect with Sasha: Instagram: @sgollishruns Website: www.sashagollish.com Resources we discussed in this episode: Our previous Inspired Soles interview with Sasha The Light We Give by Simran Jeet Singh Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 4, 2023

Got feedback about this episode? Send Carolyn a text Jill Moreash is a 56-year old who is absolutely thriving as a postmenopausal woman. She is a personal trainer and group fitness instructor at Variety Village in Scarborough, Ontario, and she owns & operates a fitness business, Your Wellness Warrior. A lifelong athlete who takes excellent care of herself, Jill figured she would sail through perimenopause but she still experienced some of the classic symptoms in her mid-to-late forties such as hot flashes, night sweats, sleep disturbances, moodiness, joint pain, urge incontinence and itchy skin. Instead of being a victim of her circumstances, Jill took it upon herself to learn about what was going on and share what she discovered with others. Jill is currently enrolled in Dr. Stacy Sims’ menopause 2.0 course and plans to create a menopause course for her own clients. Jill is a firm believer in opening up healthy dialogues about this stage of life so that women don’t have to suffer in silence the way they have in generations past. Sponsor: Canadian Masters Athletics Website: canadianmasters.ca Join the CMA Facebook Group: @cma.vca is the best place to continue the menopause conversation! Instagram: @canadianmastersathletics35 Connect with Jill: Instagram: @Jill_Moreash Variety Village: https://www.varietyvillage.ca/personal-training/ Resources we discussed in this episode: Dr. Stacy Sims' Menopause 2.0 Course Dr. Peter Attia's Podcast: The Drive Hormone replacement therapy and the Women's Health Initiative: re-examining the results, the link to breast cancer, and weighing the risk vs reward of HRT | JoAnn Manson, M.D. Training for The Centenarian Decathlon Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 28, 2023

Got feedback about this episode? Send Carolyn a text Danny Morin is a 38 year old Clearance Diver with the Canadian Navy who was born in Quebec and now lives in Toronto. Accustomed to striving for high levels of fitness as part of his military training, he became curious back in 2016 to see if he could meet the standard for the Canadian Armed Forces National 5k Running competition in Ottawa. He debuted with an 18:20 5k at Around the Bay and since then has gone all-in on his running goals. November of this year even marks his one year anniversary of giving up alcohol in order to squeeze every last second out of running performance. Danny now holds personal bests of 15:45 (5k), 33:14 (10k), 1:12:24 (½ marathon), 2:45 (marathon). On October 29th 2023, Danny was one of four male and four female athletes who represented the Canadian military on the CISM International team at the first World Military Half Marathon Championships in Lucerne, Switzerland. They competed against 39 militaries from around the world and toed the start line with Olympic level athletes. In this conversation we learn all about these military events, which aim to promote friendship through sport, including Danny’s 1:12:50 half marathon performance at the Swiss City Half Marathon. Be sure to listen to the very end to hear an exciting goal that Danny has his sights set on over the next several years. Resources we discussed in this episode: Learn more about CISM: https://www.milsport.one Our interview with Mike Mueller (CISM team manager) Our interview with Michael Bergeron (CISM running coach + world record-holding joggler) Connect with Danny: Instagram: @dannyshallrun Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 21, 2023

Got feedback about this episode? Send Carolyn a text Today we’re taking you back to the Divide 200 mile race with ultra trail running best friends Jon Paradowski and Heidi Schmaltz from Saskatchewan, Alberta. The inaugural Divide 200 took place in September 2023 along the Continental Divide in southern Alberta. Jon & Heidi completed a large part of the race together and we wanted to hear about the race from their unique perspectives. They laughed a lot, ate a lot, hallucinated a lot, and supported each other through the highs and lows that a race this long inevitably brings. Jon and Heidi both speak about having gratitude for the opportunity and privilege of experiencing a race such as this, and their need to honour the time spent on the trail despite the outcome. They speak of intense appreciation for everything from great views and stunning lakes to beautiful small rocks they chose to fill their packs with and the pizza they consumed to give them the energy to carry on! While these two are a load of laughs, they are also a team with a solid friendship that carried them for many miles. Connect with Jon & Heidi: Instagram: Jon: @dirtbagultrarunner Heidi: @hIschmaltz Facebook: Heidi: Jon: Previous episodes on Inspired Soles: Jon: There's No Big Rush Heidi: Exploring Your Edges Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 14, 2023

Got feedback about this episode? Send Carolyn a text Instead of our regular “Couple of the Quarter” episode, we are bringing to you a “Duo of the Quarter.” On Sat, Oct 21 at 7am local time, the individual world championships of backyard ultra running commenced in Bell Buckle, Tennessee. The format sees racers run a 4.17-mile loop, called a “yard” in backyard ultrarunning, within a one-hour time limit, after which all finishers within the allotted time are tied for first place, and must present on the start line on the hour to go again. This continues until there is only one runner left standing, who must complete a solo yard to be awarded the win. After completing 107 yards & hours and covering 446 miles/718km, Ukrainian-Canadian and past guest Ihor Verys was the last person to DNF, assisting Harvey Lewis to a world record win. Racers were allowed only one person to crew and support them for the duration of the race, and he entrusted 52 year old friend and fellow ultrarunner Marina Striker with that task. To say she delivered is an understatement, and during this conversation you will hear how instrumental Marina’s experience and support was in Ihor’s success. You will also be treated with a few stories of things Ihor does not remember during the 5 days of running and you will get a glimpse into the militaristic discipline and mindset required by both crew and runner to keep moving for 107 hours straight. Dubbed “The Dream Team” on social media, these two athletes reveal what an unlimited mindset and unwavering belief can achieve. Connect with Ihor & Marina: Ihor's Instagram: @ihorverys Marina's Instagram: @marinas_trailrunning_quests Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 31, 2023

Got feedback about this episode? Send Carolyn a text Ana Laura Fray is a 46 year old who lives North of Toronto now but was born in Mexico and spent the first 23 years of her life there. She also happens to be an exceptional marathon runner and earlier this month on Oct 1st, 2023 she broke her first tape by winning the P’tit Train du Nord Marathon in a blazing time of 2:47:41! P’tit Train is a breathtaking point-to-point course along a bicycle path starting in Val-David, Quebec, and finishing in Saint-Jérôme. In this episode Ana tells us: Why she decided to return to this race for the 4th time How her training cycle went with new coach Marc Senneville The importance of believing in herself, and What she and her partner Luke did to celebrate. Ana ran her first marathon at the age of 35, broke 3-hours for the first time at age 41, ran her PB of 2:46:40 (PTDN 2021, 4th place) at age 44, and is running as strong as ever at age 46. We had a fascinating discussion about elite standards in Canada (A, B, masters) as well as the pros & cons of some of the programs and championships aimed at age-groupers and sub-elites (Athlete Foundation Program, American Development program, AbbottWMM Wanda Age Group Championships ). Connect with Ana: Instagram: @analau_77 Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 24, 2023

Got feedback about this episode? Send Carolyn a text Have you ever noticed that runners have their own special language? If you've been running a long time you may not even realize it, but if you are new to the sport or this podcast you know exactly what we mean. You hear people speaking of workouts and zones, hitting the wall and negative splits. Just when you think you’ve got the basic running terms figured out, you go on a trail run and discover you have no idea what anyone is saying when they talk about yoyos, FKTs, VKs and muling. There is another whole lexicon out there to learn! True to our mission of bringing road and trail runners together, we decided to discuss and hopefully decode some of the things runners say. While we are no means experts, we have been around a while and may just save you from having to google something you hear either on the show or out on a run. We had fun with this episode and we hope you do too! Resources we discussed in this episode: Our episode with Ihor Verys (who did a "yoyo" of the Mantario Trail) Our episode on the Healthy Runner podcast with Duane Scotti (where Kim talked about "buffed-out single-track") Website to ratify an FKT Origin of the Borg RPE Scale (6-20) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 17, 2023

Got feedback about this episode? Send Carolyn a text Scott Cooper is an ultra-trail runner from Toronto although he’s been living in Calgary for the last five years. Prior to moving to Calgary, Scott had an accomplished triathlon career and even spent a year racing professionally. Only three weeks after he moved west, Scott found himself on a Sinister 7 relay team and as he says, “the rest is history.” He found himself both loving trail running and excelling in really long ultramarathons. Scott has earned top podium spots in almost every race he has done including Sinister 7 100 Solo, Fat Dog 120, Black Spur Ultra 108K, Rivers Edge Ultra 100k, and the Calgary Marathon 50K. Most recently Scott won the inaugural Sinister Sports Divide 200 mile race in southern Alberta, Canada’s first event of its kind. The 201 mile (324k) course runs along parts of the Great Divide Trail, climbing 12,335m in elevation with a time limit of 100 hours. By crossing the finish line in first place, he established a new course record of 49h47m59s - one that will be hard to beat. In this episode we learn about Scott and his running background, but spend most of our time discussing everything to do with the Divide 200. He talks about his preparation and strategy leading into the race, how he managed his nutrition, hydration, sleep and feet, and we finish up with some great advice for anyone thinking of tackling a 200 miler next year. Two hundred miles is still a distance that is largely a mystery to most runners, however more and more people are becoming tempted to take on the challenge. If you are curious to learn more about what this new level of craziness is all about and what it takes to excel in multi day continuous races, keep listening! Resources we discussed in this episode: Our episode with Reinier Paauwe (Scott's pacer) Ren's Toes Instagram: @rens.toes Connect with Scott: Instagram: @scottcooperultra Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 10, 2023

Got feedback about this episode? Send Carolyn a text Brittany Moran is a Toronto-based chiropractor with The Runner’s Academy, a 2:33 marathoner, and the founder of StrideWise Running, a coaching service for runners of all levels. While undergoing a recent rebrand of The Runner’s Academy, Brittany and her team were asked to reflect on what was important to them and it kept coming back to community & running for joy . From there they created Tracktastic, a fun, family-friendly track meet where the winners of each event aren’t necessarily those who come across the line in first place. The winner of The Prediction Mile, for example, is the one closest to their estimated finish time without any feedback from a watch or clock. The winner of The Slowest 100m is the last person across the line! Their inaugural Tracktastic in June 2023 was a big success, but what Brittany and her team did not foresee was the desire for Tracktastic to be replicated by others outside of Toronto. From the moment Carolyn saw the advertising for Tracktastic she knew it was something that could fly in Winnipeg. Brittany was more than happy to pass along her notes & lessons learned to support Carolyn, the Manitoba Runners’ Association and Athletics Manitoba in hosting a similar event in August. Judging by the smiles on their participants' faces, we can safely say that Brittany and The Runner’s Academy team are fulfilling their mission of spreading the running joy. At the time of this recording, Brittany was almost 20-weeks pregnant with her first child who is due in February 2024. Connect with Brittany: Brittany's Instagram: @torunningchiro StrideWise Running Instagram: @stridewiserunning StrideWise Running Website The Runner's Academy Instagram: @therunnersacademy The Runner's Academy Website Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 3, 2023

Got feedback about this episode? Send Carolyn a text Ethan Peters is a 25 year old software developer currently living in Fernie, BC. He started his running career at the age of 19 by completing his first official race - that just happened to be a 100 miler! Since then he has excelled in mountain ultramarathons, earning multiple podium finishes amongst elite fields on some very tough courses. Most recently Ethan was the first Canadian runner to cross the finish line at the Ultra Trail du Mont Blanc (UTMB) in Chamonix, France. Although the race didn’t go exactly as he had hoped, he finished strong and learned a lot, coming home with some great stories to share. Ethan’s introduction to trail running is rather unique and his success at such a young age isn’t something you commonly see amongst ultrarunners. He is passionate, self aware, and refreshingly relaxed in his approach to the sport. Connect with Ethan: Instagram: @run_ethan Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 26, 2023

Got feedback about this episode? Send Carolyn a text If you’ve been running for any length of time, we’re going to guess that you’ve dealt with an injury or two along the way and if so, then you’re going to love what today’s guest has to share. Leanne Klassen is a 36 year old runner from Calgary AB, a coach with Skyline Run Coaching, and a 2:42 marathoner, yet at the time of this recording she was walk-running her way back to health from tendinosis of her quadriceps and patellar tendons. This is an important reminder that even those with high levels of knowledge and an excellent support team can still wind up on the sidelines from time to time, but there is hope! In this episode Leanne shares how she’s navigated this particular injury. We talked about the Lever running device which attaches to her home treadmill and can offload up to 45-pounds of body weight. We talked about the role that cross training can play, trusting her coach (Malindi Elmore) and physiotherapist (and actually doing what they recommend!), and leaning on her incredible support team more than ever before. We talked about being a role model for her own clients, exercising patience, and respecting the rehab process to best ensure that she has the longest career possible in the sport that she loves so much. Leanne comes from a team sport background and quickly found success in running after taking it up in 2016. Competitive by nature and someone to never shy away from a good challenge, Leanne qualified for Boston on her very first try and found herself on elite start lines shortly thereafter. Resources with discussed in the episode: Lever Device: https://believeintherun.com/gear-reviews/lever-review/ Skyline Run Coaching: https://www.runcoach.org Our episode with Skyline's founder, Lynsey Romano Connect with Leanne: Instagram: @leanneklassen7 Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 19, 2023

Got feedback about this episode? Send Carolyn a text Greg Athayde is a 62 year old runner who was born in Uganda and immigrated to Winnipeg, MB with his family in 1972. He discovered track and cross country in junior high and took part all the way through his years at the University of Manitoba. In his 30s & 40s Greg dabbled in road running and even raced several marathons, but more recently he’s gone all-in again on the track. 800m is his favourite event and it turns out he’s just as good at it (if not better!) as a 62 year old than he was in his prime…relatively speaking, of course. Greg explains what age-grading is and how it can work to keep masters athletes striving for their goals. Greg runs with Tough Track, the same club that Carolyn's kids and husband (Johnny) belong to, so we had some fun discussions around what it’s like to train with and race against teenagers. In August 2023 at the Canadian Masters Athletics Outdoor Championships in Langley, BC, Greg was part of a world record setting 4 x 800m relay team for his M60-64 age category! This episode really opened our eyes to the many different ways one can enjoy running beyond marathons and ultramarathons. Greg is on several boards and committees aimed at growing our masters track and road running communities at the local, provincial and national levels. Connect with Greg or learn more about Masters Athletics: Greg's Instagram: @athayg1 Athletics Manitoba Instagram: @athleticsmb Learn More: http://athleticsmanitoba.com/masters-athletics-2/ Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 12, 2023

Got feedback about this episode? Send Carolyn a text Rory Linkletter is a professional Canadian athlete who lives and trains in Flagstaff, Arizona, is sponsored by Puma, and is coached by US half marathon record holder, Ryan Hall. At the World Championships marathon on August 27th in Budapest, Hungary, Rory was the top Canadian placing 19th in a season’s best time of 2:12:16. Unfortunately given the hot and humid conditions it was not a day for chasing personal best times. Out of a field of 94 men, Rory had the 65th fastest PB of 2:10:24 but he didn’t let that intimidate him or prevent him from competing as well as he could. He ran by feel, patiently & methodically picking people off throughout each of the four 10k loops until he was passing some of his own running heroes! We were on the edge of our seats as Rory walked us through his preparation, the details of the race, and perhaps most importantly, what he did to celebrate afterwards! Rory is such a great storyteller and such a fun athlete to cheer for. He’s as hard working as they come but also has a very full life with a wife and two young kids at home, one of whom is a newborn! You’ll have to stay tuned until the very end to hear about Rory’s trail running aspirations but let’s just say they made Kim very happy! Connect with Rory: Instagram: @rory_linkletter Strava Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 5, 2023

Got feedback about this episode? Send Carolyn a text Tyler Blaney is a husband, father-of-three, and a real estate agent from Calgary AB. He also happens to be a thru hiker turned ultrarunner with a great story. He started running cross country in high school while living in Kelowna, BC and fell in love with his ability to cover great distances in a short period of time and the sense of adventure this provided him. After high school he stopped running and spent over a decade of cycling. During COVID Tyler felt the need to reconnect with who he was and in 2021 found himself backpacking the Great Divide Trail from Waterton to Jasper - a distance of 850km in 35 days. On the last day of the thru hike he decided to run the 44km Skyline Trail and found that it was easy! Following his hike Tyler wanted to preserve the incredible base he had built and took up trail ultrarunning, completing three ultras in 2022. As if this wasn’t enough of an accomplishment, he did it all with a significant back injury that added a level of complexity to his adventures. Hiking and running didn’t necessarily help his back pain, but they didn’t make it worse. Tyler describes himself as a curious human who wants to see what he is capable of in all areas of his life while using a daily practice of gratitude. He utilized this mindset to accomplish feats of endurance that many would never even consider possible. We close this episode with a discussion on what still scares Tyler after all he’s experienced and his comments reveal the wisdom of someone who has spent many miles exploring what it means to be the human he wants to be. Connect with Tyler: YouTube: youtu.be/wgQDH0bIrww Instagram: @tyblaney Facebook: @tyblaney Podcast: Game Changers Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 29, 2023

Got feedback about this episode? Send Carolyn a text Today we’re excited to welcome professional runner Ben Flanagan back to the show! It was about this time last year that we first got to know Ben (episode 95) after he signed his contract with On Running, but during this conversation he delivered an absolute masterclass on everything related to World Championships. Not only is Ben a wealth of knowledge on all things track, he also recently qualified for his first ever World Championship team. We recorded this interview just days before he travelled to Budapest Hungary for the 2023 World Track & Field Championships, where he represented Team Canada in the 5000m. On August 24th, Ben ran a strong & gutsy race finishing 11th in a field of exceptionally talented world class runners (in a time of 13:38.69). Unfortunately only the top eight advanced to the finals, but Ben has every reason to be proud of his debut performance on the world stage and we’re pretty confident that we’ll be seeing him in the Team Canada kit for many years to come. Connect with Ben: Instagram: @ben_flanagan Resources we discussed in the episode: Ben's first interview (episode 95) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 22, 2023

Got feedback about this episode? Send Carolyn a text Kara Leinweber is a trail and mountain runner from Calgary, Alberta where she lives with her husband and two children. In addition to working in the oil & gas sector, Kara is also the owner and race director of Lewiston Ultra Events through which she enjoys hosting trail running events and socials for all levels of runner. Kara is active in both the road and trail running community and is devoted to encouraging others, giving back & sustainability. In this episode we talk about how Lewiston Ultra Events came to be and the vision that has guided the direction she has taken the company. We talk about her own running experiences and explore the topics of sustainability and diversity & inclusion in the sport. Connect with Kara or sign up for one of her races: LUE's Instagram: @lewistonultraevents Kara's Instagram: @karaleiny Website: lewistonultraevents.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 15, 2023

Got feedback about this episode? Send Carolyn a text It’s time for another Couple of the Quarter episode! This time we welcome Reinier & Melissa Paauwe from Calgary, Alberta to the show. They are quite the power couple who met at work at a lunch run club. Both have excelled at both cycling & running. Reinier placed second at Canadian Nationals in the Duathlon in 2017 before he ran his first marathon in 2018 and soon found himself podium finishing at trail ultras. Most recently he placed third in Sinister 7, his first 100 miler. He is currently VP of Technology at Getty Images. Melissa is a coach, entrepreneur and CPA. She is founder of We Run The World Coaching and the Run Lounge and is currently coaching Reinier! She has had many notable athletic accomplishments of her own, including multiple top national finishes in the duathlon, top 10 Canadian in Marathon and Half Marathon Championships (2017-2019), 1st Lost Soul 50k (2021), 2nd Canadian VK Championships (2022) and currently has a marathon PR of 2:39. In this episode we talk about how Reinier & Melissa met, how they support each other and balance their priorities both daily and in their yearly training cycles, and how they challenge each other. We talk about Reinier’s Sinister 7 race in July, Melissa’s non-stop energy and entrepreneurial adventures, and what’s coming up for them next! Connect with Melissa & Reinier (and their businesses!) on Instagram: Melissa: @puppymamrunner Reinier: @rens.toes We Run the World Coaching: @weruntheworldcoaching The Run Lounge: @therunlounge Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 8, 2023

Got feedback about this episode? Send Carolyn a text Janelle Brade is a running & mindset coach from Calgary, Alberta. She founded her business Motivated in Motion when she became aware of the transformative impact running had on her own life, both physically and personally. Recognizing the immense value it brought, she aspires to share this gift with fellow runners. She firmly believes that anyone, regardless of their pace, can embrace the joy of running and accomplish their aspirations with the right motivation and unwavering determination. Her mission is to empower runners of all levels to achieve their goals while nurturing a resilient athletic mindset. In this episode Janelle tells us about her running experience and explores the topics of mental health, well-being, resilience, and the power of mental preparation as part of your run training. If you’re looking to level up both your running and your life, this episode is for you! Connect with Janelle: Website: https://www.motivatedinmotion.com/ Instagram: @motivated.in.motion or @motivated.mrs Facebook: @motivatedinmotioncoaching Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 1, 2023

Got feedback about this episode? Send Carolyn a text Patrick Seymour is a 39 year old oil and gas engineer, mountain runner and proud father of two boys. He lives in Bragg Creek, a quaint little town surrounded by provincial parks, mountains, and trails not far from Calgary, Alberta. Like a true Canadian kid, he has spent his fair share of time on the ice playing hockey, but over the last few years has found he has a natural ability to move efficiently in mountainous terrain. All one has to do is check out his Instagram feed to understand why he has become a mountain running explorer as it is filled with stunning summit pics, rugged ridgelines, mountain meadows and lakes…and the odd Pepsi. In this episode we talk about Patrick’s running origin story, what a perfect running day looks like for him, how running has helped his mental health, and what he has learned about himself over the last several years through running. Connect with Patrick: Instagram: @seymourruns Rapid Fire Favourite Mantra: Just Do It Favourite Place to Run: Elbow Valley Bucket list Race: Assiniboine, Hard Rock Favourite Book/Movie: The Cane Scrambles Favourite Post Run Indulgence: Slurpee Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 25, 2023

Got feedback about this episode? Send Carolyn a text Derek Kaufman is a trail runner and business owner who lives in the beautiful Vancouver Island running local of Comox, BC. He began running in 2017 with the goal of completing a ½ marathon goal and steadily progressed into long distance trail running. Although Derek has experienced races in Utah and Kelowna, he states he absolutely loves running on Vancouver Island where he has twice completed the Finlayson Double (50 miles on Sat followed by 28K on Sunday). Derek recently opened a new running store in the Comox Valley called Foveo Running, and is the Race Director of Perseverance Trail Run and Co-Director of Devil’s Ladder Ultra. As if that isn’t enough, he organizes Run to Beer Comox Valley, a casual, local run club that attracts 40-60 runners weekly. Connect with Derek: Foveo Running IG - @foveo.run (https://www.instagram.com/foveo.run/) FB – Foveo Running ( https://www.facebook.com/foveo.run/ ) Run to Beer Comox Valley IG - @runtobeercv (https://www.instagram.com/runtobeercv/) FB – Run to Beer Comox Valley ( https://www.facebook.com/groups/runtobeercv ) Devil’s Ladder Ultra IG - @devilsladderultra (https://www.instagram.com/devilsladder/) FB – Devil’s Ladder Ultra ( https://www.facebook.com/devilsladder/ ) Perseverance Trail Run IG - @perseverancetrailrun (https://www.instagram.com/perseverancetrailrun/) FB – Perseverance Trail Run (https://www.facebook.com/perseverancetrailrun/) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 18, 2023

Got feedback about this episode? Send Carolyn a text Priscilla Forgie is a trail ultramarathon runner currently living in Edmonton, AB. She discovered running during a period of her life when she felt the need for connection and quickly found the trail running community provided exactly that! A few weeks ago she was the top Canadian and 8th female to cross the finish line at Western States Endurance Run! Priscilla broke onto the elite scene in 2021 with a first place finish at the 125K Canadian Death Race and Grizzly Ultra 50K. In 2022 Priscilla not only won the Near Death Marathon outright, but set a new overall course record. She continued on to place first at the Squamish 50/50 (and set the course record!) and Ultra Trail du Harricana, and earned her golden ticket to Western States with a 2nd place finish at Canyons 100K this spring. In this episode we talk about: Priscilla’s introduction to trail running Her experience at Western States this year How her vegan diet supports her training and recovery How important it is to be inclusive in our running community Her plans for the rest of the season! There was a lot of laughing in this episode and it was a pleasure to get to know this up and coming Canadian runner. Connect with Priscilla: Instagram: @prissyforgie Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 4, 2023

Got feedback about this episode? Send Carolyn a text Nancy Gajdosik has been volunteering with the Manitoba Marathon for the past 41 years, nearly as long as the event’s 45 year existence! At this year’s Manitoba Runners’ Association Hall of Fame Banquet, she was honoured as the very first recipient of the Excellence in Volunteering Award, where she brought many in the crowd to tears with her heartfelt acceptance speech. Large scale events like the Manitoba Marathon require an army of dedicated volunteers and nobody takes their role more seriously than Nancy. A former runner herself, Nancy intimately understands everything that goes into training and racing, but as a person in her eighties she also has the life experience to know what is truly important. Nancy and her finish line team, many of whom are high school students, make every athlete feel special as they present them with their medals. Hugging is also in Nancy’s DNA as a friendly Manitoban, and she has enthusiastically wrapped her arms around countless sweaty bodies over the years! Runners in Manitoba owe a huge debt of gratitude to Nancy for all she has done for them over the past 4+ decades. The next time you’re at a race, remember to thank the volunteers because our favourite events are only possible with their continued support. Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 27, 2023

Got feedback about this episode? Send Carolyn a text Angela Maciocia is a soon-to-be 48-year-old masters runner from just outside of Montreal, QC. On May 27th she competed in the elite field of the Ottawa 10K, which also served as our Canadian Championships. Alongside Olympians and international level athletes, Angela was proud to be the oldest runner in the field and one of only eight women over the age of 40. Not only did she win her 45-49 age group and finish 6th master, she also ran a really smart race in the 30-degree heat to finish only ~30-seconds off her personal best in a time of 39:19. Last October during the Chicago Marathon, Angela ruptured her plantar fascia and was forced to drop out around the 29K mark. Devastated, she left the Windy City on crutches and in a boot just two weeks before her wedding to her best friend & coach, Bruce Raymer. She maintained her aerobic fitness in the pool and on the elliptical (a wedding present from Bruce!), but it took working with a psychologist to come to a place of forgiveness within herself for even toeing that start line in the first place. We had a fascinating discussion on the mental side of the sport, including self-compassion and self-love. Angela is a mom of two teenage boys, one of whom is on the autism spectrum. She is also undergoing a career change that’s had her studying five hours a day over the past five months to become a real estate agent. Connect with Angela: Instagram: @angelamaciocia Resources we discussed in the episode: Ponya Bands Angela's discount code for 15% off: AngelaRun15 Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 20, 2023

Got feedback about this episode? Send Carolyn a text Jamie Nott is a 48 year old mountain trail ultra-runner and father-of-three from Calgary, Alberta. He is a Senior Safety Codes Officer in Rocky View County and Race Director for Iron Legs Mountain Races and Racing Dusk. He was inspired to host these races as a way to showcase the amazing trails in and around the Elbow Valley and Bragg Creek and provide world class racing opportunities in the beautiful mountains close to his home. Jamie is a UESCA certified running and ultra-running coach with 22 years of trail running experience. He has raced distances from 5km on the road all the way up to 100 miles on the trails and has completed races including Black Canyons 100K, Iron Horse 100 and Hurt 100. Jamie will be returning to run the Western States Endurance Run for the second time in just a few days! Connect with Jamie or sign up for one of his races: Website: http://jamienott.blogspot.com/ Iron Legs: https://www.ironlegs.ca/ Resources we discussed in the episode: Favourite Mantra: I’m here for a reason. You paid for this. Favourite Place to Run: The San Francisco Bay area Bucket list Race: Black Hills100 Favourite Movie: Prefontaine Favourite Post Run Indulgence: Burger Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 13, 2023

Got feedback about this episode? Send Carolyn a text Robyn Penner is a 42 year old runner and Mom of two young children ages 4 and 1. She took a much longer and more thoughtful approach with her return to postpartum running after baby #2 and it really seems to be paying off. She is coming off one of the most brilliantly executed half marathons in Fargo and is now gearing up to run the Chicago Marathon this fall, where she is raising funds for Girls on the Run. Carolyn has an extra special investment in Robyn’s Project 42 @ 42 not only because she’s Robyn’s coach, but also because her own plans to run the Chicago Marathon when she was 42 didn’t happen because of COVID. Not only will Robyn be carrying this torch to the finish line for Carolyn, she will also be bringing one of Kim’s dreams to fruition in June of 2024 … a women’s running retreat in beautiful Hecla Island! Robyn is a store manager at Lululemon in Winnipeg, a leader of people, and a true force to be reckoned with. Connect with Robyn: Instagram: @robynpenner Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 6, 2023

Got feedback about this episode? Send Carolyn a text Today we are pleased to welcome Laura Sherrer-Townsend to the show. Laura is a 48 year old #motherrunner of 5 children ages 10-18. She has a history in social work, currently operates her own business and is the founder and race director of Survivorfest, a 24 hour running event in Sherwood Park, Alberta where she also resides. Always a woman on the move, Laura is also on a mission to run 50 ultramarathons before she turns 50 years old and is on a run streak that has lasted over 3.5 years! In honour of Sexual Violence Awareness month in May, we were privileged to provide Laura a platform to share her story about surviving childhood sexual violence and why she started Survivorfest , a 6-hour, 12-hour & 24-hour timed race. In her words, “the race exists to give people an opportunity to see what they are made of and support my local sexual assault centre, Saffron Centre.” Her goal is to raise awareness & funds for Saffron Centre’s education program on sexual violence. Education is power and has the potential to positively change the world for the next generation. Laura courageously and openly shares her story of abuse and survival during this show. Some of the things she shares may be triggering to some listeners. For others, her story may give you the courage to reach out for help yourself or for someone you know. Please check the show notes for supportive resources. Resources we discussed in the episode: www.reescommunity.com (Respect - Educate - Empower - Survivors) Saffron Centre , or reach out to your local sexual assault centre Connect with Laura or sign up for Survivorfest: Facebook: survivorfest24 Instagram: @survivorfest24 Survivorfest: www.survivorfest24.com Laura's Facebook: laurasherrertownsend Laura's Instagram: @80klj Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 30, 2023

Got feedback about this episode? Send Carolyn a text Jenny Quilty is a 34 year old running coach and ultra runner from Abbotsford, BC where she lives with her partner Matt and their 2 dogs. Jenny and her friend & business partner Katrina started their coaching company Pacific Pine Running Co. in 2018. At this time she was practicing as an occupational therapist, but left her OT job in 2021 to coach and run full time. While in university, Jenny ran a few half marathons and a road marathon and discovered shorter trail runs in the 5 Peaks race series. After finishing her graduate degree in Occupational Therapy she needed a new goal, so Jenny started running ultras. Over the last 4 years she has made quite the name for herself in trail and ultra running. Most recently she won the UTMB Doi Inthanon 100 miler. Being both a golden ticket race for Western States and a world series qualifier for UTMB, this win gives Jenny interesting options for 2023. Keep listening if you’re curious to find out more about Jenny and what she has planned for 2023! Connect with Jenny: Instagram: @adventuresofjenthar Website: pacificpinerunningco.com Resources we discussed in the episode: Favourite Mantra: I love me some me! Favourite Place to Run: Ledgeview in Abbotsford, BC Bucket List Race: Transvulcania by UTMB; Madeira Island Ultra Trail; Tarawea Favourite Books: Out and Back (Hillary Allen); Endure (Alex Hutchinson); Solo (Jenny Tough) Post-Run Indulgence: Latte, smoothie, & croissant Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 23, 2023

Got feedback about this episode? Send Carolyn a text Meet our Couple of the Quarter, Bo Huang & Mingdi Zhao, who recently celebrated their 29th wedding anniversary at the 2023 Boston Marathon where they both finished with personal bests. Bo crossed the line in 3:13 and Mingdi ran 3:34, which requalifies them by over 21 and 30 minutes, respectively, for their upcoming 55 age category should they wish to return. Mingdi excelled at running straight out of the gates and eventually inspired Bo to take it up more seriously when the pandemic took away his favourite sport of volleyball. Over the past several years, Bo tells us how deliberate he was in dropping his marathon time from 4:03 to 3:13. Equally hardworking, Mingdi is more easy-going in her approach and thoroughly enjoys having Bo as her live-in secretary, travel agent and chef! A mechanical engineer and school teacher by trade, Bo & Mingdi immigrated to Canada from China 22 years ago with their young daughter, Christina, who is now studying to be a dermatologist. They are known to many in the Winnipeg area by their Instagram handle, @bostonbound_duo, and can be found not only tearing it up on the roads, but on the trails and track as well! This is one heck of a diverse running couple, so let’s get right into it with Bo & Mingdi. Connect with Bo & Mingdi: Instagram: @bostonbound_duo Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 16, 2023

Got feedback about this episode? Send Carolyn a text Jen Segger is a FORCE. She has spent the last 20+ years travelling the globe competing as a world class adventure racing athlete and ultra runner. For decades she has pushed her body and mind to the extremes, exploring her true potential and going beyond what she thought was previously possible. Jen shares her experiences and knowledge with those that she works with. As a full time endurance coach to athletes of all levels from around the world and through guiding backcountry running adventures, she enjoys helping people achieve their own individual potential. In this episode we dive into: How Jen got into adventure and endurance sports Her experience at Eco Challenge, Fiji Some of her race highlights including Marathon des Sables Her coaching business and passion project, RunBC What’s coming up on her competitive roster including Expedition Canada in BC and the Divide 200 in AB! Jen has recently relocated back to Vancouver Island where she enjoys exploring her new playground with her partner and 9 year old son. Connect with Jen: Instagram: @jensegger Website: jensegger.com Run BC: runbcadventures.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 9, 2023

Got feedback about this episode? Send Carolyn a text Arli Cruikshank is a 40 year old runner from Manitoba and a mother of two preteens. She is also currently halfway through her second pregnancy as a surrogate mother. Her first journey with surrogacy began in 2016 and after three long years of emotional highs and lows, she gave birth to surrobabe Noah in October of 2019 for a woman named Aleah. Getting pregnant the second time around was much more seamless, and at the time of this recording she was 20 weeks pregnant with a baby girl for another couple. Throughout all of this, Arli has continued to run. She takes it easier when she’s pregnant, and pursues it quite seriously when she’s not. In between pregnancies in 2020-2022, she ran several virtual and in-person races, qualified for and ran the Boston marathon, and set a personal best of 3:23:11 in Chicago. Arli plans to run the Manitoba Marathon this year at 29 weeks pregnant! While we spent the majority of this episode learning about Arli’s personal experiences with surrogacy and running, she educated us a lot throughout our preparation for the show. We learned that surrogate mothers are in very high demand, and often have the tough job of personally selecting who to have a baby for. In Canada surrogacy is altruistic, meaning that mothers cannot profit financially, but all of their expenses related to the pregnancy are covered by the parents. In both cases Arli was a “gestational carrier,” referring to the common practice of not using her own eggs. There is also a standard psychological screening process that Arli’s husband, Tyler, had to take part in to ensure she would be fully supported at home. We loved every minute of this fascinating conversation and hope you do, too. Resources discussed in this episode: Makenna Myler: Ran a 5:17 mile at 9 months pregnant https://youtu.be/SloGOxicgx8 https://runningmagazine.ca/the-scene/american-woman-runs-517-mile-at-9-months-pregnant/ Episode #14 of Running Rogue on Boston Marathon Course Strategy Connect with Arli: Instagram: @arlzbgangly Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 2, 2023

Got feedback about this episode? Send Carolyn a text In this episode we welcome Sarah Seads back to the show. She is one of Kim’s closest friends and was one of our first guests in episode 4. In that 2020 episode she talked about tackling her “Year of Fears” and in this one she shares the experiences and wisdom she has gained from her “Year of Following My Heart.” Sarah has completely redefined herself over the last few years and it is hard to put a label on her. Once a tree planter, forest fire fighter, kinesiologist and personal trainer, she is also now a clinical hypnotherapist, yoga and meditation teacher, and mind-body coach. An accomplished endurance athlete at all distances who has coached athletes for over 20 years, she is also a creative entrepreneur with a vision to help everyone excel at the game of life. Resources we discuss in the episode: Episode 4 with Sarah Seads: Facing Your Fears to Unlock Your Running Potential Connect with Sarah: Instagram: @wildseads Website: wildseads.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 25, 2023

Got feedback about this episode? Send Carolyn a text Paula Wiltse is an elite 55-year old masters runner from Carolyn’s hometown of Brockville, ON. She has personal bests of 17:02 for the 5k all the way up to 2:48:50 for the marathon, and has even held some Canadian masters age group records throughout the years. At the age of 50 in 2017, Paula became part of a rare group of women to break 3 hours for the marathon, running an impressive 2:58:52 in Chicago. Carolyn interviewed Paula about her storied career on the Women Run Canada podcast back in 2021, which you can find in our show notes. In this episode we take a deep dive into what’s been going on for Paula over the past 5 years and to sum it up, it’s a LOT. Like many of us, Paula’s running took a big hit during the pandemic, but she’s also been dealing with perimenopause, the strength and speed loss that happens to women in their 50s, and losing her 20-year sponsorship with Saucony. We talk about how she’s navigated all of this and redefined success for herself along the way, as well as how she plans to get back in touch with her competitive drive to knock out a fast 5K this fall. Paula is an online coach with Mile2Marathon and she coaches a group in the Brockville area called MyReason2Run, so if you’re looking for some help with your running you should definitely check her out. Paula is the real deal and we appreciate her sharing so honestly about the challenges she has faced over the past five years. Resources we discuss in the episode: Women Run Canada's episode with Carolyn/Paula Paula's Sub-3 in Chicago, Canadian Running Magazine Our interview with Ilona Thomas (Paula's friend doing Two Oceans) Connect with Paula: Instagram: @wiltsepaula Mile2Marathon Coaching email: paula@mile2marathon.com Reason2Run Coaching email: myreason2run@gmail.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 18, 2023

Got feedback about this episode? Send Carolyn a text Chris Fenlon-MacDonald is an adventure racer and father, living in Calgary AB. He is the owner and founder of Rocky Mountain Adventure Racing and also played a huge role in the creation of the Swamp Donkey events in Manitoba. Recently he completed the Expedition Canada Adventure Race in the Okanagan in 2022 and is currently training for 2023! After serving as a full-time reservist with the Canadian Armed Forces in Winnipeg and Edmonton and spending time in academia in Australia, he returned to Calgary, Alberta to teach in an elementary setting. Chris has a Masters of Education from the University of Alberta and is currently a Well-Being Specialist for the Calgary Board of Education. In this role, he supports the professional learning aimed to increase the capacity of school communities by working with superintendents, senior school leadership, teachers, parents, students and allied health promotion specialists. Through this work Chris found a passion for school-health promotion, and the broad impacts comprehensive school health has on student wellbeing. In this episode, we discuss: Chris’ running and athletic background Adventure racing and why he was drawn to it How Rocky Mountain Adventure Racing was born What Chris loves about adventure racing and finally, Why you might want to try it! Chris has a passion not only for adventure racing, but also sharing it with others. You can’t help but become intrigued as you listen to this conversation and you may just find yourself mixing it up a little in your next race! Connect with Chris & Rocky Mountain Adventure Racing: Website: rockymountainar.com Instagram: @rockymountainar Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 11, 2023

Got feedback about this episode? Send Carolyn a text In honour of the 10 year anniversary of the Boston bombings, we’ve decided to re-air our conversation with Cassandra Bonn, who ran the marathon on that fateful day back in 2013. Cassandra is 47 year old Account and Sales Executive with Quinte Broadcasting in Belleville ON. She took up running in her early 30s and even though her two children were young at the time, she went all in on training to the point that she qualified for the Boston Marathon. In 2013 with her husband, children and mother in the crowd, she absolutely nailed her first crack at Boston in a net time of 3:34:46. After collecting her medal and belongings, she was walking rather gingerly towards the family meetup area when the two bombs went off. What followed was utter chaos as she and thousands of others tried to make sense of what had happened and flee to safety. Cassandra walks us through the range of emotions she felt from confusion to terror as she reunited with her family and left the gridlocked city. It’s been 10 years but the sound of emergency vehicles can still trigger a visceral response in her today. Cassandra didn’t allow her Boston experience to be defined by that tragedy. The following year in 2014, she and her husband were two of the over 35,000 Boston Strong runners who made the trek from Hopkinton to Boylston Street, crossing the finish line hand in hand. Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 4, 2023

Got feedback about this episode? Send Carolyn a text Today we welcome Hollie Lawder to the show to discuss Lauren Fleshman’s new book, Good for a Girl . A mother-of-three including two girls, Hollie is not only the genius behind the “Reading on the Run” Instagram and blog, she also works at a library, and is an accomplished road and trail runner. Unfortunately, Hollie also has firsthand experience with many of the difficult subjects presented in Lauren’s book. Good For a Girl is both a moving memoir and an important call to action for how to reimagine our broken sports system that has failed so many girls and women over the years. From disordered eating to devastating injuries to mental health struggles, Lauren argues that girls face unique challenges beginning at the onset of puberty that can be traced back to having to operate inside of a system that was built for men and boys. As women move through their reproductive years at the pro level, the challenges seem to compound with gross pay inequity and unfair expectations during the pregnancy and postpartum periods. This topic is heavy yet so important, and we appreciate the level of honesty and vulnerability that Hollie brought to our discussion. The thoughts, feelings and behaviours that surface for many girls and women as we navigate our ever changing bodies can best be described as “weird,” a somewhat technical term we kept coming back to again and again during this conversation. Resources we discuss in the episode: Good For a Girl , by Lauren Freshman Roar, by Dr. Stacy Sims The story behind Nike's Objectify Me campaign with Lauren Freshman Nobody Asked Us podcast with Des Linden, Kara Goucher & Lauren Freshman Ask Lauren Fleshman blog Women Run Canada's episode with Hollie Connect with Hollie: Instagram: @readingontherun Blog: https://readingontherunblog.wordpress.com/reading-on-the-run/ Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Car You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 28, 2023

Got feedback about this episode? Send Carolyn a text Recently named “Canada’s Greatest Female Distance Runner” by Canadian Running magazine, Lynn Kanuka won medals on numerous international stages and set almost every Canadian middle distance record during the height of her storied career in the 1980s. Born and raised in Regina, SK, Lynn now lives just outside of Vancouver where, until 2021, she coached our current Canadian record holder in the marathon, Natasha Wodak (episode 124). We chatted with Lynn about how she discovered running, what role her father played, and the many influential coaches she had over the years. We also dig deep into all the details of her 3000m bronze medal performance at the 1984 Olympic Games in Los Angeles. While this iconic race might be the one she’s best known for, Lynn describes other races where she was able to pull even more out of herself and remembers very fondly. We explore the topic of competitiveness, including knowing when to turn it on and when to turn it off, the drawbacks of our instant gratification culture on today’s athletes, and why she feels it’s harder to be a coach than an athlete. We can see why Natasha Wodak had such amazing things to say about Lynn. She goes all in on whatever is important to her and brings her positive attitude everywhere she goes. Please enjoy our wide-ranging conversation with Canada’s bronze medal lady, Lynn Kanuka. Resources we discuss in the episode: Lynn's bronze medal performance in the 1984 Olympics Lynn's 5th place performance in the 1988 Olympics Connect with Lynn: Website: coachlynn.org Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 21, 2023

Got feedback about this episode? Send Carolyn a text André Belibi Eloumou is a mindset coach, personal trainer and extreme athlete from Switzerland who was in Calgary recently to train in the cold. While he was there, he ran shirtless and barefoot and performed some ice plunges in the river. His goal is to break the world record for ice immersion, currently set at 3 hours and 28 seconds. He has completed a run across the US and from France to Morocco, but while in Calgary his goal is to train his mindset to endure in a different way. André is training for the world record attempt for his 11 year old daughter Kira, who has Autism Spectrum Disorder. His goal is to make her understand that it doesn't matter how she is, that she can accomplish whatever she sets her mind to and to not let anything give her excuses to do something in life. André is full of energy and passion and we wish him all the best as he attempts to break the world record for ice immersion. Resources we discussed in the episode: CTV new article Connect with André: Instagram: @andre_belibi Facebook: @andrebelibi Linked In: @andrebelibi TikTok: @andrebelibi Twitter: @andrebelibi Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 14, 2023

Got feedback about this episode? Send Carolyn a text Noel Kendle is a 22 year old track athlete at the University of Manitoba where he’s pursuing a degree in Recreation Management and Community Development. A soccer and hockey player growing up, he didn’t dive seriously into track until 2015, but has grown to love it more with each passing year. Noel cites the 800m as his favourite distance of all time and tells us why he currently has a love/hate relationship with the 600m. We even discuss a memorable DNF in the 400m, how our minds often play tricks on us on race day, and why he’s in favour of a recent decision to have a sports psychologist accessible to all Bison athletes. Noel is not only an athlete, but a budding coach as well. Together with Calvin Reimer, whom we interviewed back in episode 54, he coaches a weekly track session for masters road runners looking to improve their speed. In this episode we discuss what drew him to coaching, what he loves about it, and how his coaching style has evolved as a result of working with this population. If you’ve ever had a thought like, “I’m not blank enough to run on the track” (fast, fit, young) you may have a change of heart after listening to what Noel has to say. His energy and enthusiasm are truly infectious and I’ve witnessed firsthand many naysayers who have been transformed under his guidance. If you’re in the Winnipeg area and this episode makes you somewhat “track curious,” we’d encourage you to come on out to the next session. Learn more at: https://mraweb.ca/mra-track-club/ Connect with Noel: Instagram: @noel.kendle Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 7, 2023

Got feedback about this episode? Send Carolyn a text Erik Bird is a west coast trail ultrarunner and race director from Mission, BC. He started running in 2015 after realizing he was not in the shape that he wanted to be in. He started with 10K and progressed to 50K before falling in love with the trails that are part of the Fat Dog course and completing 120 miles in one of the most scenic places in Canada. Erik now finds himself the race director for the Fat Dog 120, Trail Run for Water, and the Valley Vertikiller. In addition Erik caught the Backyard Ultra bug and competed at the BC Backyard Ultra, earning himself a spot on the Canadian team in the world championships in 2022. In this episode Erik shares how he followed his heart and his passion when he decided he needed a career change and decided to gamble on running events during a pandemic. He talks about what running means to him, and what the best part of race directing is. Hint: it has something to do with the community. Erik Bird is someone who exemplifies what running and community are all about! Learn more about Erik's races: Run for Water Fat Dog 120 Valley Vertikiller Rapid Fire: Favourite Mantra: Enjoy it (when the suffering happens) Favourite Place to Run: Manning Park Bucket List Race: Hardrock 100 or Moab 200 Favourite Running Book/Movie: Anything by YouTuber Jeff Pelletier Favourite Post Run Indulgence: Beer. Cheerios Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) We love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts . You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 28, 2023

Got feedback about this episode? Send Carolyn a text Matt Shepard, better known as “Shep,” is a trail and ultrarunner originally from Washington State who currently lives in Cochrane, AB. Shep is a true jack-of-all-trades - he can just as easily rebuild a carburetor as he can mend a pair of torn pants. A former medic in the US Armed Forces, volunteer firefighter, woodworker and builder of things, Shep loves to work with his hands. An entrepreneur at heart, he operates two small businesses and spends his summers working as a part of the Sinister Sports team, maintaining and marking the beautiful Canadian mountain trails. Outside of his day job, Shep can be found exploring new mountain trails or running an absurd distance on a short loop course in the Backyard Ultra format. A few of his notable running achievements include 2x Team Canada Backyard Ultra National Championships, claiming the 200km Columbia Plateau Trail FKT and logging a 6-Day Personal Best of 701 kilometers. Most recently he was the first place male in the 48 hour event at Across the Years. In this episode we discuss: his running background backyard ultras his 6 day Canadian record attempt his experiences pacing and crewing for Dave Proctor in his run across Canada the inaugural Divide 200 that Sinister Sports is presenting this summer. Shep aims to approach all of life's challenges with a positive attitude and endless curiosity. In his own words "There is so much to be experienced in this world and I hope to get a glimpse of it all!" Connect with Shep: Instagram: @go_shep Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 21, 2023

Got feedback about this episode? Send Carolyn a text Amy Puzey is a holistic nutritionist, mother, and long time competitive trail runner who lives in Invermere, BC. She is also the founder and CEO of Goodphyte, a company dedicated to making the enzyme phytase easily available worldwide. We first heard from Amy in episode 99 where she introduced us to herself and explained how curiosity led her to research this super-powered digestive enzyme. We were so intrigued by what Amy shared that we invited her back to the show to take a deep dive into the science behind this novel enzyme that unlocks micronutrients in your food and helps you absorb more so you feel better, sleep better and perform better. In this episode we discuss Amy's research around how phytase may improve autoimmune dysfunction, act as an antiviral and even combat micronutrient deficiency in the developing world. She shares case study anecdotes of runners and others who have experienced a dramatic change in their health challenges including auto-immune conditions, diabetes, long COVID, Colitis, and Crohn’s disease. We invite you to join us as we continue our conversation with Amy Puzey! Learn more about GoodPhyte: GoodPhyte.com Instagram: @jointhegoodphyte Resources we discussed in the episode: Amy first Inspired Soles episode (99) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 14, 2023

Got feedback about this episode? Send Carolyn a text We’re honoured and excited to be catching up with Canada’s fastest female marathoner, Natasha Wodak, after her brilliant run in the Berlin Marathon on September 25th, 2022. We dug into all the details of that magical day, including some of the challenges she faced in the days leading up to – as well as in the early miles of – the race. We discussed what it feels like to run a 1:28 negative split to smash the Canadian record previously held by Malindi Elmore, and why you might consider this strategy for your next race. We nerd out on her mind-blowing splits of that 2:23:12 result, she tells us about finding (and compensating!) her pacer Tony, and we hear about many of the incredible people on her support team. Natasha has quite the running resume over her two plus decades in the sport. She is a two-time Olympian (Rio 2016: 10000m in 31:53; Tokyo 2021: 13th place in marathon) and has represented Canada at numerous World Championships in the 10000m as well as cross country. She tells us how she’s managed to keep it fun and fresh over the years, and whether or not there is any pressure associated with the title, “Canadian Record Holder.” After recording this interview, Natasha was officially selected to Team Canada for the 2023 World Athletics Championships for the marathon in Budapest this summer and she won the First Half half marathon in Vancouver in a time of 1:10:17. From our vantage point, she is well-poised to earn a spot on our 2024 Paris Olympic team, and her next goal will be to secure the standard of 2:26:50 at the London Marathon in April. Connect with Natasha: Instagram/Twitter: @tashawodak Strava: @natashawodak Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 7, 2023

Got feedback about this episode? Send Carolyn a text There’s no guest interview today. Instead, we chose to get vulnerable and show our human sides a little bit more. Inspired by a recent episode of the Running Rogue podcast with Chris McClung, we each open up about our top 3 running insecurities, how they show up for us, and most importantly, what we do to navigate them. We believe all of us face insecurities in one way or another, so our primary goal with this one was to help you feel less alone and to give you some practical strategies for working through the ones you most relate to. We’d love to generate some conversation, so please feel free to head over to our Instagram page and add your comments to this post. Resources we discussed in this episode: Running Rogue Podcast (Ep 301) Carolyn's Inspired Soles interview (Ep 1) Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 31, 2023

Got feedback about this episode? Send Carolyn a text Aldo Furlan is a 58-year old kindergarten teacher, avid runner, and all-around awesome human who gives back tirelessly to his running community in Winnipeg. In addition to coaching middle school track and cross country, he is heavily involved with the Manitoba Runners’ Association, Teds Run for Literacy, the Winnipeg 10&10 and the Manitoba Marathon. In this episode Aldo tells us about being “crippled by a 4-year old” many years ago and how his journey through rehab and back to running inspired him to write one heck of a poem titled Ode to My Lateral Meniscus . More recently while dealing with an assortment of common running niggles, he put pen to paper once again with Bag of Pain . Two of the most fun ways Aldo gives back is through his weekend pop-ups all summer long throughout Winnipeg, as well as the Polar Bare run every January 1st in Assiniboine Park. Be sure to listen to the very end when he tells us about the Not Since Moses race in Nova Scotia every August. Ode to my Lateral Meniscus There’s a lexicon of terms out there and they’re not hard to find A few of them are great to use when meniscus come to to mind For you can call it healthy or you can call it fine Like the beautiful aroma of a nine ounce glass of wine You can say that it’s dependable, just like a St.Bernard Who chases away vandals trespassing in your yard. You can say that it’s pristine as a freshly poured draft beer A welcomed cold libation when the finish line is near. You can say that it’s as mighty as a herd of elephants With all the durability of brand new denim pants. You can say that it’s delightful like a steeping pot of tea, This most integral part of an articulating knee. You can say it is hearty or you can say that it is sound Just like the wisdom of a friend you like to have around. You can tell me that it’s sturdy or you can say that it is tough There are not limits to what you say but the right word is enough. You can say “spectacular”or you can say “Robust” But for you to use the proper term is definitely a must. So choose your words quite carefully my friends as you now know what I mean For to call it “unremarkable” is really quite obscene! Resources we discussed in this episode: Kathy Wiens on Inspired Soles (Ep 27) Not Since Moses Race Winnipeg Hash House Harriers Favourite Mantra: You wreck me (Tom Petty) Favourite Place to Run: Assiniboine Park Bucket List Race: Race in every province; Chicago Marathon (or half) Favourite Running Movie: Run Fat Boy Run Favourite Post Run Indulgence: Bacon breakfast You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 24, 2023

Got feedback about this episode? Send Carolyn a text Nicki Rehn is an Australian-Canadian who loves the beach, but is hopelessly addicted to the mountains so has spent most of her adult life in Calgary, AB, Canada. She came to adventure and endurance sports by way of competitive triathlon and road marathon. It's been over a decade since she raced on pavement, preferring instead adventure racing, mountain biking, ultramarathon running, fast-packing, skiing, orienteering, and mountain scrambling. When not running, Nicki works as an education consultant. She also loves to travel and write. In this episode, we discuss Nicki’s upbringing in Australia and her female unsupported fastest know time (FKT) of the 1000km Bibbulmun Track in Western Australia as well as what inspires her to attempt such epic distances in epic places. This lady runner is a 3 time finisher of Tor des Geants (a 330km race in Italy), 5 time attendee at the Barkley Marathons, second place finisher at Sinister 7 100m and Fat Dog 120m and has even done the Dragon’s Back Race in Wales on a punishing 305km course that will test the very best. While Nicki has a resume that will stun even the most accomplished ultrarunner, we primarily invited her on the podcast to talk about her most experience of running the Snowman Race in Bhutan with an invite from the king himself. Strap into your seats or drop the hammer on your run because this episode is bound to leave you feeling like you can accomplish anything! Connect with Nicki: Blog: nickirehn.blogspot.com Instagram: @nicki_rehn Resources we discussed in this episode: Joanna Ford on Inspired Soles (Ep 98) The Barkley Marathons Lunana: A Yak in the Classroom Favourite Mantra: Surrender to the existence Favourite Place to Run: Bragg Creek Bucket List Race: Madeira Island Ultra Trail Favourite Running Book/Movie: Endure by Alex Hutchinson Favourite Post Run Indulgence: Beer and chips Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 17, 2023

Got feedback about this episode? Send Carolyn a text Meet our Couple of the Quarter, Dana and Shaun Mayberry, who own and operate Mayberry Fine Art in Winnipeg, MB. Dana is one of Carolyn’s clients who had been working tirelessly for a year to lower her 4:29 marathon best set back in 2019. Through a series of unfortunate events, not one of Dana’s goal races came to fruition until December 4, 2022 when she ran her way to a 28-minute personal best at the California International Marathon in Sacramento, finishing in a time of 4:01:06. A former runner himself, Shaun intimately understands and respects the commitment and dedication required to run marathons, and he is captain of Dana’s cheerleading team. In this conversation we get a glimpse into what makes their partnership so special and so successful. Shaun brings a lightness and sense of humour to everything he does, which comes in handy when Dana faces the ups and downs that are part and parcel of marathon training. Carolyn also got to benefit from his support firsthand in Sacramento when he stepped into the role of team manager and chef extraordinaire throughout race weekend. Our COTQ series is meant to highlight the different aspects of what it means to be in a partnership when one or both people are runners, and these two certainly seem to have it all figured out. Connect with Dana & Shaun: Website: mayberryfineart.com Resources we discussed in this episode: California International Marathon Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 10, 2023

Got feedback about this episode? Send Carolyn a text Dan Klco identifies foremost as a husband and father to his three amazing children. He is an advanced psychotherapist who’s trained with some of the foremost leaders in the psychology field in Canada. His practice as a clinical counselor includes somatic focus work (ISTDP) on mental health experiences including severe depression and anxiety, pain management, addictions, sexual health, and complex medically unexplained conditions. Dan is also trained in other modalities such as EMDR, DNF, and other evidence based cognitive methods. He specializes in Forest Therapy and holistic approaches to achieving overall health and wellness. Dan also served several tours overseas as a military pilot. A lifelong athlete, he has participated in sports since an early age. A 35+ year practitioner of karate, as well as a triathlete, skier, and hunter, he likes to spend much of his free time participating in and playing sports; they are integral to his optimal mental health. In this episode, we have a fascinating conversation with Dan about running & mental health. We discuss: How running & physical fitness plays an important role in mental health The benefits of running with regards to mental health Neurochemical responses that take place during and after running How runners can prepare for and handle the “crash” after a race Is there a dark side to running & mental health? Where to go if you need further support. Connect with Dan: Website: https://www.nominahealth.ca Resources we discussed in this episode: Special Forces Training The Lies We Tell Ourselves by Jon Frederickson Lemonade: Squeeze Your Challenging Life Experiences into a Successful Business by Melane Mullings Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 3, 2023

Got feedback about this episode? Send Carolyn a text Sara Morrison is a 40-year old phys ed teacher and busy mom-of-two from Winnipeg MB. She took up running as a convenient way to stay fit in her early 30s after her second child was born and quickly fell in love with the half marathon distance. Sara never had much interest in running a marathon back then but thought if there was ever a time to do it, it would be for her 40th birthday in 2022. And since her birthday is in November, the obvious choice was the NYC Marathon. When she didn’t get in through the lottery, Sara decided to partner with the charity CURE Epilepsy, which is near and dear to her heart, and went on to raise over $5000 for that cause. Sara knew she would benefit from some support with her training so she reached out to Carolyn for coaching last spring. In this episode she tells us about the many highs and lows she faced during the training cycle, as well as two incredibly stressful events that happened in the days leading up to the November 6th race, which was forecast to be one of the hottest and most humid days in NYC Marathon history. Somehow, despite all the challenges, Sara managed to collect herself and run one of the smartest, most textbook first marathons we have ever seen! Resources we discussed in this episode: Favourite Mantra: Finish strong Favourite Place to Run: Birds Hill Park Bucket List Race: Chicago Marathon Favourite Running Book: Let Your Mind Run by Deena Kastor Favourite Post Run Indulgence: Peanut butter Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 27, 2022

Got feedback about this episode? Send Carolyn a text Andrew Messina is a trail ultrarunner from Middletown, New Jersey where he lives with his wife and two children. He owns and operates a small business called Tech Experts in New York City. Andrew started running in 2010 when he was somewhat overweight and discovered he had a kidney stone, realizing that his health was not something he could be proud of. This summer Andrew became one of only 12 athletes in 2022 to complete both Western States Endurance Run AND Ultra Trail du Mont Blanc in the same year. Of those 12 athletes, five were elite and seven were non-elite, and he was the only person from New Jersey. Kim met Andrew back in 2019 at Tahoe Rim Trail Endurance Run and after some shared pre-race french fries and a few miles on the course they both realized they had lots in common, the least of which was a dream to run UTMB. We had Marianne Hogan on the show back in September when we talked about doing both races nine weeks apart from an elite perspective and in this conversation we talked about what Andrew’s experience was like from a non-elite perspective. Regardless of what labels we give each other, accomplishing a double like WSER and UTMB in the same year is significant, and we think you will enjoy hearing the passion and energy in his voice as Andrew tells us the story of a summer I’m sure he will never forget. Connect with Andrew: Strava: @andrewmessina Instagram Resources we discussed in this episode: Episode 88 with Trena Chellino Trail Runner Nation with AJW Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 20, 2022

Got feedback about this episode? Send Carolyn a text Today we’ve chosen to re-air our episode with one of the great pioneers of Canadian women’s running, Diane Palmason. Sadly, Diane passed away over the Thanksgiving weekend in Courtenay BC and we feel so fortunate to have had this delightful conversation with her back in July 2021. Diane recalls how she discovered her love of running at a Sunday school picnic when she was just seven years old. By 12 she was recruited to train with the Mercury Athletic Club, a women’s only track club coached by the legendary 1928 Olympian Myrtle Cook. Diane’s career dates back to before women were allowed to run anything longer than 220 yards in competition, but in 1954 at the age of 16 she proudly represented Canada at the British Empire and Commonwealth Games in Vancouver BC. This was the same competition where both Roger Bannister and John Landy ran under 4-minutes for the mile in the same race, so Diane even got to witness the “miracle mile.” With no more opportunities to pursue, Diane retired from running at the age of 17 and carried on with her life. She went to university, became a teacher, married and had four children. Over 20 years went by before she burst back onto the scene, inspired by Eleanor Thomas’ win at the inaugural National Capital Marathon in 1975. Since then Diane has broken Canadian records in every age group from W40-W70 and at every distance from 100m to 80k. In 2003 Diane broke seven Canadian records from 100m to the marathon all within five months, some of which were also world records. This conversation is a history lesson delivered through amazing storytelling. We owe Diane and the female runners of her time a debt of gratitude for spearheading a revolution and changing the commonly held beliefs about what women are capable of, particularly into their masters years. Resources we discussed in the episode: Margaret Webb's book, Older Faster Stronger , where Diane is featured. Roger Bannister and John Landy's "miracle mile" Jim Peters marathon collapse Kathrine Switzer’s book, Marathon Woman Age grading calculator Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 13, 2022

Got feedback about this episode? Send Carolyn a text From Yarker Ontario, Derrick Spafford is a 56-year-old competitive runner, coach, race director and owner of Spafford Health and Adventure, offering Dion snowshoes and a very popular series of snowshoe races. But perhaps his biggest claim to fame is a 31-year and 25-day run streak that began on Boxing Day in 1989 and came to an abrupt end almost 2 years ago when he was diagnosed with -- and hospitalized for -- a pulmonary embolism. Throughout the course of his 3-decade run streak, Derrick competed in hundreds of races with distances ranging from 800 meters to 100 miles. While Derrick has run his fair share of road races and track events, his love lies in the mountains and off-the-beaten-path trails. In this conversation we dug deep into Derrick's epic run streak, which at the time it ended was the 3rd longest in Canada, as well as what inspires him to get out the door and move his body these days. Connect with Derrick: Website: healthandadventure.com Instagram: @spaffordadventure Resources we discussed in this episode: Episode 111 with Ray Zahab Run Streak Website: runeveryday.com Favourite Mantra: Strong Brisk Fast and Light Favourite Place to Run: Trails near Shabomeka Lake Bucket List Race: Sister race to the Yukon Arctic Ultra in Lapland, Sweden; Favourite Running Books: Once a Runner by John L. Parker Jr.; Conquering the Impossible by Mike Horn Favourite Post Run Indulgence: Craft Beer ("snowshoe oatmeal stout" from the Kick and Push Brewing Company) Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 6, 2022

Got feedback about this episode? Send Carolyn a text Winter is upon us again and as we talked about last week on the show, so is the season for base training. For many runners in Canada and the northern United States, this can mean a lot of long, slow miles in very cold temperatures which can seem daunting and maybe even a little scary. We thought this would be a good time to re-release an episode we recorded with Scott Sugimoto in Jan of 2021. Scott Sugimoto is a 61 year old gentleman from Winnipeg who has an extensive running history in both road and trail running. He has completed multiple half and full marathons, as well as many trail ultramarathons including Actif Epica and Arrowhead. Scott has an affinity for winter running and is a wealth of knowledge on the subject. In this episode we get into the dos and don’ts of winter running including: What to wear What NOT to wear How to keep your water from freezing, Preventing frostbite Winter footwear. We are grateful to Scott for sharing his winter running wisdom with us. Resources we discussed in the episode: Favourite Mantra: Just survive somehow; I am one with the Force and the Force is with me Favourite Place to Run: BC mountains Bucket List Run or Fat Bike Ride: Tuscobia, Arrowhead 135, Iditarod Trail Invitational, Greenland Arctic Circle Trail Favourite Movie/Book: Prefontaine ; On Thin Ice ; In Shackleton's Footsteps ; Post-Run Indulgence: A cup of soup Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 29, 2022

Got feedback about this episode? Send Carolyn a text Dr. Duane Scotti is a Connecticut-based running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner. A leader in the rehab and running community for 20+ years, Duane is truly living his passion educating runners that they don’t necessarily have to stop running to get over a running injury. We first had Duane on the show in episode 66 to discuss his blueprint for staying healthy as a runner, and it was so popular that we decided to continue that conversation by going deep on the topic base training. Off-season is the best time to lay the groundwork for reaching new heights in your next training cycle, and for many of us in colder climates the off-season is officially upon us. In this episode we cover: The definition of base training How to build aerobic capacity through easy running and “spice things up” with some fast running The importance of strength training – & jump training – and how to structure these workouts Why a bootcamp class probably isn’t the best bang for your strength training buck Why now is a great time of year to focus on good nutritional habits. Not only is Duane a wealth of knowledge, he’s also on his own running journey. We open by hearing about his second marathon, which he recently completed in Hartford. He had several powerful takeaways from that experience on his own podcast, which we've linked up in the show notes. Connect with Duane: SPARK Physical Therapy: Sparkhealthyrunner.com Healthy Runner Podcast Healthy Runner Facebook Group Instagram: @sparkhealthyrunner SPARK Your Training YouTube Channel Resources we discussed in this episode: Episode 66 with Duane on Inspired Soles Duane's Hartford Marathon Race Recap on the Healthy Runner podcast Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 22, 2022

Got feedback about this episode? Send Carolyn a text Based out of Austin Texas, Chris McClung is a 2:45 marathoner, running coach, and host of the Running Rogue podcast. He’s exceptionally knowledgeable about many aspects of run training, but in this episode we decided to pick his brain about training for hilly races. This conversation is a deep dive on all things hills, including: Why one might consider a hilly race Chris’ definition of a hilly race The many benefits of hill training Sample hill workouts and how to progress them When to include hill training in your cycle and how to make it course-specific If there’s such a thing as too much hill training What we can do in the weight room to prepare for hilly races, and How to be creative if you live in a flat location or face unsafe weather conditions. If you’ve got a hilly race on your calendar in 2023 or beyond, then this is the episode for you. Connect with Chris: Website: roguerunning.com Podcast: Running Rogue Instagram: @roguechris Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 15, 2022

Got feedback about this episode? Send Carolyn a text Ray Zahab is a Canadian Explorer, ultra distance runner and Founder of the non-profit impossible2Possible. A recent recipient of the Meritorious Service Cross of Canada, Ray is an Explorer in Residence of the Royal Canadian Geographical Society, and Fellow of the Royal Geographical Society. In 2015 Canadian Geographic recognized Ray as one of Canada’s Top Explorers. He has ran almost 20,000km across the world’s deserts, and performed unsupported expeditions in some of the coldest places on the planet. He and family live in Chelsea, Quebec. In this episode we talk about: How Ray decided to quit smoking at the age of 30 and take up adventure sports The personal revelations he received after winning his first ultra, the Yukon Ultra (100 miler) Why he loves to explore the most extreme climates on the planet at the most extreme times of year His passion for youth, commitment to involving schools in his expeditions, and his charity The wisdom and perspective he brings as he faces a recent diagnosis of cancer What’s coming up next including a new book and new expeditions! Ray’s buoyancy and passion for life and what he gets to do with his are readily apparent as you listen to him talk. Connect with Ray: Facebook: ray.zahab Instagram: @rayzahab Website: rayzahab.com impossibe2Possible Kapik1 Coffee Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 8, 2022

Got feedback about this episode? Send Carolyn a text Patricia Roney is a Winnipeg-based runner and physiotherapist who works with Athletics Canada as a classifier for para athletes competing in track and field. All para sport athletes need to be classified in order to compete so there’s a system in place to determine eligibility based on their impairment, and Patricia is right at the center of this fascinating and evolving scene. She is also a very accomplished athlete and runner herself. She got her start on the track at the University of Victoria and found some success on the roads after that, but since 2014 has been spending time developing her trail and mountain running skills, often landing on the podium of many 25-50K races. In 2019 Patricia was selected for the Canadian team to compete at the World Mountain Running Championships in Patagonia, but ultimately had to turn down the offer when it conflicted with her work as the Lead Therapist for the Para-athletics World Championships. We learned a lot about Para-sport in this conversation and we hope you do too. Resources we discussed in the episode: Episode 87 with Nate Riech: Tokyo Paralympic 1500m Gold Medalist Favourite Mantra: Lyrics from a Bob Marley song Favourite Place to Run: Anywhere with ocean views Bucket List Race: Alpine trail race or Trans Rockies stage race Favourite Running Book: The Champion’s Mind by Jim Afremow Favourite Post Run Indulgence: Big burrito wraps, coffee, pastry Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 1, 2022

Got feedback about this episode? Send Carolyn a text Lisa Belanger has always loved adventuring in the wilderness, and her free time is dedicated to getting outside to hike, rock climb, camp, and dirt bike. Taking it to the next level, in 2019 she attempted a thru-hike of the Pacific Crest Trail which runs 4,270km across the USA from the border of Mexico to Canada. Partway through she was diagnosed with type 1 diabetes, a complex autoimmune disease requiring insulin injections and constant blood sugar management. This ended her thru-hike at that time, but she returned in 2022, starting over at the Mexican border and successfully hiking all the way to Canada over 4.5 months. While she still had her trail legs, she went on to complete the Lost Soul 100 Mile Ultra, having never run any sort of marathon before. At the time she expected it to be a once-in-a-lifetime thing, but having discovered how amazing the ultra running community is, she’s reconsidering! Lisa works as the Director of Operations at the Rural Development Network, a non-profit organization that supports the sustainability of rural communities across Canada. She also recently joined the Board of Directors of the Great Divide Trail Association, volunteering her energy to help protect and maintain this incredible long-trail that runs more than 1,100km along the continental divide between Alberta and BC. Lisa became an entrepreneur when she launched Flat Out Feasts with her husband Colin in 2022 in an attempt to make backcountry adventures more accessible to those with specific dietary needs. Her freeze dried meals provide more consistent energy for longer, while allowing her to keep her blood sugar stable. This allowed her to have the proper nutrition for her 2022 thru-hike, and her ultra, and she hopes many others will take them along on their treks! Connect with Lisa: Flat Out Feasts Resources we discussed in the episode: Favourite Mantra: You gotta wanna Favourite Place to Hike: California Sierra Nevadas; around Nordegg, AB Bucket List Hike/Race: Great Divide Trail (btw AB & BC); Moab 240 Favourite Endurance Book/Movie: Man on the Run by Mark Timmons Favourite Post Hike Indulgence: Sugar Free Ice Cream & Strawberries Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 25, 2022

Got feedback about this episode? Send Carolyn a text This conversation with elite Canadian runner, Sasha Gollish, was recorded one week before the TCS Toronto Waterfront Marathon, which she just completed in a personal best time of 2:31:40. This race also served as the Canadian Marathon Championships so Sasha’s incredible performance landed her on the podium in 3rd place alongside Tokyo Olympians, Malindi Elmore and Dayna Pidhoresky. After turning 40 last December, Sasha kicked off her unbelievable record setting year by running a masters world record for the indoor mile (4:38.73). She then proceeded to run every single Canadian Championship race from the track, to the roads, to the trails, to running an all-out vertical kilometer. She’ll conclude her season next month at the Canadian XC Championships in Ottawa. Sasha is so much more than a fast runner. As an engineer she has a special love for data so we open with a fascinating discussion about how to strike a healthy relationship with it. We talked about her active and loving upbringing and how that may be playing into what we’re seeing from her today. We even touch on dealing with disappointment by changing the story we’re telling ourselves. This is a wide-ranging and important conversation for runners of all ages and ability levels. Connect with Sasha: Instagram: @sgollishruns Facebook (help fund her trip to the World Mountain Running Championships in Thailand!): @sasha.gollish Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 18, 2022

Got feedback about this episode? Send Carolyn a text It’s time to introduce you to our Couple of the Quarter, Steph Boutette and Eric Hong. This young running couple met several years ago in Toronto doing two of the things they love most: 1. Running 2. Giving back to the running community. Last year they relocated to Collingwood, ON, where they’ve continued to immerse themselves in the running scene there and discover new ways to engage with the sport. And speaking of engaged, they’ll be tying the knot on February 10th, and in their first few months as a married couple they’ll be doing a trail race in Italy, visiting Ireland, and running the Boston Marathon in April! Eric & Steph are both highly accomplished road runners, but if Eric had to choose he prefers the trails. Since 2017 he has been methodically taking steps towards getting into CCC (100K) at UTMB, which he successfully completed in August. He credits his coach, Reid Coolsaet , and his support team – including Steph – for his incredible experience there. His main mission now is convincing Steph to take up ultras so he can return the favour to her someday. These two definitely have the secret sauce when it comes to running partnerships. Connect with Eric & Steph: Eric's Instagram: @hongsolooo Steph's Instagram: @sboot5 Connect with Carolyn & Kim: Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 11, 2022

Got feedback about this episode? Send Carolyn a text Mark Timmons is a 62 year old retired high school teacher from Brandon, MB. He started his running journey at age 50, when most people start thinking about retirement. He started with short “fitness” runs, gradually building up his distance to 10k, half marathons and then full marathons. After running the Boston Marathon in 2012, Mark discovered trail running and soon found himself completely immersed in trail running culture. His passion for trails and mountain running has taken him all over North America, Nepal, Iceland and Norway. It was an experience he had while running the Mount Everest Extreme Ultra in Nepal that inspired him to start writing, eventually resulting in the publication of his book, Man on the Run . The book is a collection of stories journaling the experiences Mark has had during an unforgettable decade in pursuit of the extraordinary. Purchase Mark's book, Man on the Run : Manitoba Association of Trail Runners (MATR) City Park Runners A&L Cycle Resources we discuss in this episode: Favourite Mantra: Run the mile you’re in. Embrace the beast. It’s not luck, it’s preparation. Kiss your dog on its lips. Favourite Place to Run: Brandon Hills, Souris Bend, Iceland, Nepal Bucket List Race: Race in Patagonia; Iceland self supported cross country run N>S Favourite Running Books: Born to Run , Once a Runner Favourite Post Run Indulgence: Kraft Dinner & apple pie Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 4, 2022

Got feedback about this episode? Send Carolyn a text Dean Johnson is a runner, race director and coach from Lethbridge, Alberta. After spending many years playing hockey, slowpitch and coaching youth football, he decided to start running at age 45. It didn’t take very long before he found himself at Boston, running his first Lost Soul 50K that fall and on the board of the race as a race director. He is now one of five race directors for the Lost Soul Ultra. In this episode, we talk about Dean’s personal running experiences, his role as a race director, some of the changes he has seen in trail racing and volunteering over the years, and what he plans to do in the future to nurture the running community. Finally we discuss his coaching approach and philosophy of guiding his athletes towards independence. Connect with Dean: Email: rundean@gmail.com Twitter/Instagram: @rundean Website: https://rundeanrun.ca/ Lost Soul Ultra: https://lostsoulultra.com/ Resources we discuss in this episode: The Brave Athlete: Calm the F*ck Down and Rise to the Occasion How they make the Lost Soul Ultra rocks Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 27, 2022

Got feedback about this episode? Send Carolyn a text Today we discuss a subject that’s not talked about nearly enough….the DNF (did not finish). We start by sharing about our most recent DNFs which happened for entirely different reasons. Then we explore: Other reasons why a DNF might happen How much dwelling on it is productive Why processing your feelings is important How to mine for any hidden lessons What we mean by “little quits” and what to do if they become a pattern How to move on from a DNF and even help others in the process Why forgiving yourself is key We hope this episode is informative & instructive, and for anyone who has experienced a DNF or disappointing race in their running career, we also hope it makes you feel less alone. Resources we discuss in this episode: Kim’s blog on her Fat Dog 120 DNF Episode 83 with Dave Proctor about “little quits” Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 20, 2022

Got feedback about this episode? Send Carolyn a text Marianne Hogan may be a relatively new name for many in the running and trail ultra community but she has been on an absolute streak this year, with podium finishes at both Western States where she placed 3rd female (in her first 100 mile race) and Ultra Trail du Mont Blanc, where she just ran the race of her life crossing the line as the second female despite experiencing a significant injury in her hip mid race. She is only the 3rd woman in history to podium finish at both races in the same year. The previous two were Nikki Kimball in 2007 and Krissy Moehl in 2009. Marianne is 32 years old and currently calls Montreal home. Born and raised in a small town in Quebec, Marianne grew up with a passion to swim, bike and run – and race triathlons. She has had a colourful athletic career as a triathlete and after participating in three World Championships on Triathlon Canada’s Junior National Team, she joined Triathlon Canada’s Para program in 2019 to guide Jessica Tuomela. The pair enjoyed great success, culminating in participation in the Tokyo 2020 Olympics. Marianne started trail running in 2015 in Boulder, CO in college, and after her commitment to Jessica was fulfilled, as a member of the Salomon team she launched back into trail and ultrarunning and has been burning up the circuit ever since. In this episode we talk about Marianne’s challenges with injuries, the things she has experienced and learned as a triathlon guide for someone with vision loss, her Western States and of course her UTMB experiences. This is one episode that you will not want to pause once you start, so gear up for a long run and tap play! Connect with Marianne: Instagram: @mariannehogan_ Strava & Facebook: MarianneHogan Resources we discussed in the episode: Favourite Mantra: Just keep moving Favourite Place to Run: Anywhere along the coast where mountains and sea collide Bucket List Race: Tarawera or Ultra Australia Favourite Running Movie: Confine Favourite Post Run Indulgence: A “fun” salad and a beer Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 13, 2022

Got feedback about this episode? Send Carolyn a text Jason Hubick is a 56 year old runner from Regina Saskatchewan where he and his wife own and manage a small construction company. Jason was inspired by his daughter to start running in 2004, and quickly progressed to doing his first marathon 2 years later. After completing 2 full Ironman Triathlons and the Boston Marathon, Jason lost motivation for running because he felt he had checked all the boxes he had ever thought he would. It was finding his true passion in trail running that pulled him out of his funk, and he now enjoys running 50K trail races and pacing friends in their races. During this episode, Jason repeats over and over how often he just somehow found himself training for races or taking on challenges that usually involved helping others and meeting a need. He has co-race directed 3 triathlons, taken over existing races to keep them alive, and developed races of his own. His races always have a fun theme and donate all proceeds to charity. One of his well known races is the Big Foot 50, held in June near Regina. Jason is a highly respected runner in the Saskatchewan running community and after listening to this podcast you will see why. He is as real as they get, with a genuine love for running and his trail running community. Resources we discussed in the episode: Our interview with Heidi Schmaltz Our interview with Jon Paradowski Our interview with the Warren & Jeff Dudar Favourite Mantra: Someday I may not be able to do this but today is not that day Favourite Place to Run: Trail system near his house Bucket List Race: Antelope Canyon Run in Grand Canyon Favourite Running Book: Born to Run ; Broken Open Favourite Post Run Indulgence: Elk Burger at the Grizzly Paw Brewery (Canmore) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 6, 2022

Got feedback about this episode? Send Carolyn a text Amy Ballon became inspired to run long distances in the 1990’s after watching her mother run the New York City marathon. She got hooked and they went on to run several marathons together, but after her Mom received a terminal cancer diagnosis and passed away in 2001, running became too painful for Amy. She hung up her shoes for the better part of the next decade until a friend encouraged her to join a track club. Although Amy had never stepped foot on a track, she reluctantly agreed and continued showing up despite the steep learning curve she faced for much of the first year. Over time, she became faster in her 40s than she was in her 20s while at the same time forging lifelong friendships. Ten years later at age 51, Amy still continues to excel at middle-to-long distance events on the track and roads, has participated in track meets all over the world, and serves on the board of directors for Canadian Masters Athletics. Born and raised in Toronto, Amy still lives in the same neighbourhood she grew up in with her husband and three teenage girls. In her day job as a small business coach, Amy is the co-owner of Spark Consulting and author of the book, Mom Inc., and as you’ll hear in this episode her career journey is also intimately tied to her mother. It was fascinating to explore the many parallels between entrepreneurship, motherhood, and running. Connect with Amy: Website: sparkconsulting.ca Instagram: @sparkbusinesscoaching Resources we discussed in the episode: Canadian Masters Athletics Favourite Mantra: Wherever you go, there you are (Jon Kabat-Zinn) Favourite Place to Run: Beltline Trail (Toronto) Bucket List Race: New York City Marathon Favourite Running Book: Born to Run Favourite Post Run Indulgence: Gatorade Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 30, 2022

Got feedback about this episode? Send Carolyn a text Since the early 2000s, Reid Coolsaet has been representing Canada at the highest level on the track and roads, and over the past year he’s been making a name for himself in the trail and ultra world as well. At the end of June Reid completed the prestigious Western States Endurance Run as his first 100-miler. We dig into all the details including: How he was able to bypass the lottery What his preparation looked like How his pacers were able to help him go 45 kms longer than he ever had before Areas he’s identified for improvement, and What ultras he plans to tackle next This conversation wouldn’t have been complete without touching on Reid’s incredible road running career, which included running 2:10 in the marathon three times and representing Canada at two Olympic Games and numerous World Championships from the 5K to cross country to the marathon. We had a fascinating discussion on talent, since Reid wasn’t necessarily someone you would have described as naturally gifted in high school, or even the early part of his years at the University of Guelph. We think this showcases how there is more than one way to the top, and provides hope to the average runner who is willing to put their head down and work hard for years. There is no doubt in our minds that Reid’s private coaching clients benefit tremendously from his example. We think it’s safe to say that Reid can also take some of the credit for the unbelievable depth we’re seeing today in Canadian men’s marathoning and it will be exciting to follow along with his next adventures on the trails. Connect with Reid: Instagram: @reidcoolsaet Resources we discussed in the episode: Shakeout Podcast episode on the role of talent in running (with Alex Hutchinson & Steve Magness) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 23, 2022

Got feedback about this episode? Send Carolyn a text Amy Puzey is a holistic nutritionist, wife and mother of six, and a long time competitive trail runner who lives in Invermere, BC. She was the Canadian Mountain Running Champion in 2009 and has represented Canada twice at the World Mountain Running Trophy. Amy has a strong entrepreneurial spirit and has a history of directing 5Peaks and the Trans Selkirks Run. Although she trained as a nurse originally, after a few years she realized she would rather work on the preventative side of health and switched into nutrition. She became passionate about researching the enzyme phytase and through her company Access Nutrients, hopes that some day phytase be used as part of a preventative, and possibly even a treatment regimen, in impoverished populations suffering from infectious diseases. We talk about how important it is that the nutrition we eat actually be absorbed in the gut, and how the absence of this impacts overall health. We also talk about her desire to show her children the benefits of living a healthy lifestyle through both nutrition and exercise. Amy is a passionate, committed, gutsy lady who has defended her need to stay true to herself and the projects she has felt called to pursue. There was so much to talk about with Amy, that we have already decided this will be Part 1 of 2. Connect with Amy: Amy's Instagram: @Amy.Puzey Access Nutrients Instagram: @AccessNutrients Access Nutrients website: www.access nutrients.org Resources we discussed in the episode: Favourite Place to Run: Alpine trails (when the larches are out) Bucket List Race: A race in France Favourite Running Movie: Chariots of Fire Favourite Post Run Indulgence: Beer Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 16, 2022

Got feedback about this episode? Send Carolyn a text Joanna Ford is a 37 year old trail ultrarunner from Calgary, AB. On July 15th she finished 6th female at Hardrock 100 Endurance Run. She was second Canadian female behind Stephanie Case, and ran in a women’s field that also included Courtenay Dauwalter, Darcy Piceu, Megan Hicks, and Maggie Guterl. We couldn’t wait to talk to Joanna about her race, as well as learn more about her personal running story. In this episode, we discuss how Joanna prepared for Hardrock, including the 9 years it took her to gain entrance in the lottery. Hardrock is a bucket list race for many runners, and requires that one qualify and enter a lottery for the chance to toe the line each year. Hardrock is a 102.5-mile run with 33,197 feet of ascent and descent for a total elevation change of 66,394 feet with an average elevation of 11,186 feet. The run starts and ends in Silverton, Colorado and travels through the towns of Telluride, Ouray, and the ghost town of Sherman, crossing thirteen major passes in the 12,000' to 13,000' range. Entrants must travel above 12,000 feet (3,700 m) of elevation a total of 13 times, with the highest point on the course being the 14,048' summit of Handies Peak. We talk about all the things that make Hardrock the iconic race that it is - the elevation, the unpredictable weather, the punishing terrain, and the inevitable stomach issues that come with running so high. We also talk about Joanna’s crew, her pacers and her favourite experiences during the race. Joanna has a love for mountain peaks, big climbs and fast downhill running. She even managed to secure the Strava crown for the descent down Grant Pass during the race! We know you will be inspired by her endless energy and her stories. Connect with Joanna: Instagram: @jford.welsh Resources we discussed in the episode: Favourite Mantra: Her own made up rhyme on repeat: I am tough, I am strong, this is where I belong, running an ultramarathon, singing a song, moving along. Thank you (to practice gratitude) Favourite Place to Run: Banff National Park around Noseeum Peak Bucket List Race: Tor des Géants Favourite Running Book: Once a Runner Favourite Post Run Indulgence: Lays Wavy Original chips Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 9, 2022

Got feedback about this episode? Send Carolyn a text On July 10, Michael Bergeron ran 25 laps of the UPEI track in a world record time of 34 minutes and 47 seconds while simultaneously juggling three balls. The previous record was held by Toronto’s Michal Kapral in a time of 36:27 and while Michael technically broke this record back in 2018 (35:36), it was not ratified by Guinness World Records because it was done on an uncertified course. This time he made sure to dot all his i’s and cross all his t’s so there would be no issues landing in the record books. In addition to hearing all about Michael’s world record run, we discuss: How he first became interested in the obscure sport of joggling, His impressive times in the 5K and half marathon distances How he slows down surprisingly little joggling as compared to straight running What other things you can find him juggling (knives, fire!), and Why he had to turn down an invitation to Italy’s Got Talent . When Michael isn't setting records, you can find him inspiring the next generation of jogglers, often while twisting balloons in a clown outfit. And if that weren’t enough, this fall Michael will represent the Canadian Military at the world cross country championship in Portugal (not juggling!). Connect with Michael: Instagram: @nsjoggler Facebook: thejogglersbusker Resources we discussed in the episode: Favourite Mantra: It’s hammer time baby. Drop the hammer. Favourite Place to Run: Beside the ocean Bucket List Race: Tilley 10 miler in Newfoundland Favourite Running Movie: Prefontaine Favourite Post Run Indulgence: Chips Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 2, 2022

Got feedback about this episode? Send Carolyn a text Tomasz Drybala is a 44 year old flow and mindful running teacher who’s planning to run the circumference of the earth (25,000M / 40,000K) before 2025 while raising money for Unicef. Although Tomasz has been running recreationally for 20 years, his foray into the extreme distances came more recently after hitting his own rock bottom and subsequently struggling with mental health. A chance encounter with a snake helped him discover active meditation and flow, which he now teaches to others through his workshops and book Flow Up , due out in January 2023. The book’s tagline – Get Rid of Anxiety, Stress and Overwhelm and Unlock Focus, Creativity and Joy – was a great jumping off point for this conversation. We covered how one enters a state of flow, the benefits of being in flow, and some common flow blockers. Tomasz believes that most of us have experienced some trauma in our childhood that, if left unchecked or unhealed, can block us from accessing everything we want in life. He credits his two sons, ages 10 and 17, as motivation for writing the book so as to not pass on any unresolved issues to the next generation. We also discussed using pain as a trigger for practicing acceptance and gratitude, and how that can help to rewire the brain. This is one fascinating conversation with Tomasz Drybala, and we hope you enjoy it too! Connect with Tomasz: Instagram: @tomasz_drybala Website: tomaszdrybala.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 26, 2022

Got feedback about this episode? Send Carolyn a text Ben Flanagan is a 27 year old Canadian track and road runner who has been setting records and winning races seemingly every time he toes a start line lately. He grew up in Kitchener ON with big dreams of becoming a hockey player, but when his growth spurt never materialized he switched focus to running and has never looked back. Always drawn to the NCAA, he decided to attend the University of Michigan and serendipitously wound up being coached by Canadian middle distance legend Kevin Sullivan, who he credits with developing him into the athlete and competitor he is today. Ben capped off his university years in 2018 with an NCAA title in the 10,000m in a race that, on paper, he wasn’t a favourite to win. This put him on the map and he’s had pro contracts ever since, first with the Reebok Boston Track Club and more recently with On Running. In the past year alone, Ben has won the prestigious and historic Falmouth and Manchester road races, became the Canadian 10K Champion twice (Toronto 2021, Ottawa 2022), ran a half marathon PB of 61:38 in Houston, and set a new Canadian 10K record on the roads of Boston in a time of 28:11, six seconds faster than the previous record which had stood for 35 years. It hasn’t been all rainbows and sunshine for Ben, though. Five months prior to winning NCAAs in 2018 when he was on the verge of a breakthrough, he was so plagued with injuries that he thought about hanging it all up. We talk about several serious and important topics such as stress fractures, underfueling and RED-S, as well as why bringing his competitive mindset to cross training may have backfired on him. Although Ben is at the very top of his sport, he’s as down-to-earth and funny as can be. He recently proposed to his girlfriend Hannah and you’ll have to keep listening for the incredible story about how the two of them first met. So without further delay, please enjoy this jam packed episode with Ben Flanagan. Connect with Ben: Instagram: @ben_flanagan Resources we discussed in the episode: Video: Ben's NCAA 10,000m win Favourite Mantra: Don’t take the lead until you know you’re going to win; Running means everything and it means nothing. Favourite Place to Run: Ann Arbor track; Kitchener, ON Bucket List Race: Toronto Waterfront Marathon; Boston Marathon; Paris 2024 Olympics (marathon) Favourite Running Book/Movie: Once a Runner; Without Limits Favourite Post Run Indulgence: Pizza & beer Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 19, 2022

Got feedback about this episode? Send Carolyn a text Today we welcome Ailsa MacDonald back to the podcast to talk about her recent performance at Western States Endurance Run, where she finished an impressive second female and 15th overall. Her previous performance at Western States in 2018 earned her a 45th overall finish and provided her with some wisdom and unfinished business. She returned this year stronger and wiser than ever and took everyone (except us!) by surprise as she worked her way up the field to finish very very strongly. In this episode we talk about some of the keys to her success including: Going into the race very rested which included not running at all for a week when all her competitors were peaking Going in well nourished and not underweight Having a race plan that involved a 90 mile warm up and a 10 mile effort Running completely within herself in zone 1-2 the entire race Trekking all the hills Practicing patience and humility Ailsa is one strong and grounded elite ultrarunner who at age 41 still has many great performances left in her. Her top 3 finish at Western States earns her an automatic entry to both Western States and UTMB next year. Keep listening to find out what her plans are for 2023! Connect with Ailsa : Instagram: @ailsamacdonaldrunner Facebook Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 12, 2022

Got feedback about this episode? Send Carolyn a text Today we are honoured to host Jason Schlarb as a guest on the show. He is a champion professional trail ultrarunner, coach, military veteran, and proud father. Jason’s most notable achievements include winning the Hardrock 100 and Run Rabbit Run as well as finishing as the top American in the Ultra Trail du Mont Blanc (4th place, 2014). Jason has had a long and colourful professional running career, filled with adventures all over the globe where he seeks out big mountains in remote regions. In February of 2021, Jason tore his ACL and meniscus while alpine skiing, an event that presented a very different kind of challenge. In this episode we talk about how his relationship with running has changed, and also what has remained consistent over the years. We discuss his recovery and return to running post-surgery, and what the experience taught him. Finally, we discuss Jason’s plans to return to UTMB in August with the goal of becoming the first American to win the event. This is one power packed episode and we hope you enjoy it! Connect with Jason: Instagram: @jasonschlarb Coaching: https://jasonschlarb.wixsite.com/moment-coaching-by-j Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 5, 2022

Got feedback about this episode? Send Carolyn a text Today we welcome Dalip Shekhawat back to the show to tell us all about his most recent adventure, The Jungle Ultra, a 230K 5 stage multi-day event in Manu National Park, deep in the Peruvian Amazon Rainforest. You first met Dalip in Episode 30 when we talked about his summit of Mount Everest. This time we talk about: What it’s like traveling on foot through the untamed rainforest The wildlife he saw along the way including snakes, monkeys and spiders The self supported nature of the race The multiple river crossings, mud and constant wet conditions How he had to dig deeper than ever to complete stage 4, reportedly the hardest stage of any race in the world. This is one event that almost sounds like too much, but it wasn’t for Dalip! His stories reveal the strength of his spirit and love for the earth he travels. Connect with Dalip: Instagram: @dlsshek Facebook: Shek Dls Strava: Rising Runner group Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 28, 2022

Got feedback about this episode? Send Carolyn a text Jane Quinton is a 56 year old runner from Winnipeg, MB who, despite not taking up running until her late 40s, has already qualified for Boston four times and ran the iconic race twice. In this episode we dive deep into the weeds of how Jane has become even smarter about her race execution as she’s continued to gain experience in the sport. A few weeks ago at the Fargo Marathon, Jane pulled something off that we’ve only ever seen at the elite level; she ran perfectly even splits of 1:56:52 for the first and second halves of the race, finishing in a time of 3:53:44 and qualifying for Boston with an 11:16 buffer! Being successful in the marathon requires more than just superb aerobic fitness - it requires discipline and patience early on in order to have something left to fight with over the final 10K. And we couldn’t think of anyone better to talk about this with than the marathon pacing queen herself, Jane Quinton. Connect with Jane: Instagram: @janieq Facebook: @jane.quinton.9 Resources we discussed in the episode: Favourite Mantra: Settle in, relax, smile. One mile at time Janie, you’ve got this! Favourite Place to Run: Trails at Victoria Beach Bucket List Race: London Marathon Favourite Running Book: Let Your Mind Run by Deena Kastor Favourite Post Run Indulgence: Cold beer Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 21, 2022

Got feedback about this episode? Send Carolyn a text We are excited to welcome another Couple of the Quarter - Jennifer & Matt Hoadley! Jenn & Matt met in college in Maine and now live just south of Boston, MA with their two children. While Jenn ran track as a child and into college, Matt didn’t discover his love for running until shortly after he got sober and became a recovering alcoholic in 2013. Kim met both Matt and Jenn at Gorge Waterfalls in April of this year, and in one short evening discovered they both have an incredible story to share. In this episode, we discuss: Matt’s realization he needed to make a big change after he hit bottom His decision to get sober cold turkey How Matt started and Jenn returned to running later in life How running has become a big part of their lives as they now run 100 milers together! How they keep their running passion in check and work together to stay in balance in a sport that doesn’t lend itself well to moderation We also discuss the paradox of how ultrarunning attracts many in recovery, and how the sport also ironically has a strong beer culture. Jenn and Matt have been through a lot together and they have come out of life’s challenges stronger than ever, both as a couple and as runners. Connect with Jenn: Donate to The Longest Day run for the Alzheimer's Association Facebook: @Jennifer.carrollhoadley Instagram: @jennifahojenny Connect with Matt: Register for his race, Womp Romp 10-mile and 50K Facebook: @matthew.hoadley.1 Instagram: @seasiderunner Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 14, 2022

Got feedback about this episode? Send Carolyn a text For all you aspiring Boston Marathon runners, this episode is for you! Chris Lemke is a 50 year old runner from Winnipeg who started chasing after his Boston dream in 2017. Over the past 5+ years there have been incredible highs but also excruciating lows, which Chris details beautifully in this conversation. Three weeks ago on May 21, 2022, on his seventh attempt, he crossed the finish line of the Fargo Marathon in a time of 3:19:01, which we’re confident will put him amongst the 30,000 runners to toe next year’s start line in Hopkinton. As Chris’ coach for this training cycle, Carolyn can vouch for his dedication and commitment to the entire process beyond just the running, but she also learned some new things that leave her even more impressed by his accomplishment. If there’s one takeaway from Chris’ story that we can all stand to hear on repeat, it’s to never, ever give up. Your day will eventually come if you simply put your head down and do the work. Connect with Chris: Instagram: @ywg_runner Resources we discussed in the episode: Episode 64 with Jonathan Torchia Episode 28 with Dr. Sylvia Loewen Episode 52 with Brandy Adolphe Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 7, 2022

Got feedback about this episode? Send Carolyn a text Trena Chellino is a married mother of 3 from Atlanta, Georgia. She grew up in eastern Washington state, in the Columbia Valley and started running 10 years ago at the age of 48 when a hiking friend wanted to run a marathon and invited her along. After completing a few road marathons, she found trail running and never looked back. Now at the age of 58, Trena states her favourite distance is the 100 miler, and she has become a sought after ultra running coach. Kim met Trena and shared some miles with her at the Tahoe Rim Trail Endurance Run 100 mile race in 2019. They kept in touch and recently reconnected at the Gorge Waterfalls 100K in April. It was there, in their PJs as they laid out their race gear in the hotel room, that she discovered Trena was a devoted fan of the show and also had her own very powerful story to share. In this episode, we talk about: Trena’s favourite races and moments on course The things to consider in choosing your next big race The UESCA Ultrarunning Coaching Certification and why she completed it How life stress plays an integral part in how we train and race Trena’s personal cumulative trauma experience Finally, we talk about how running has been her companion as she ran away and then back towards on a figurative out and back course of healing and life. Trena opens up and shares her intimate story in a way that only one who has gone to a very dark place and been saved by grace and forgiveness can do. Her courage and faith have brought her tremendous insight and we know there is someone out there who needs to hear her story. Episodes like this are why the Inspired Soles podcast exists. Connect with Trena: https://www.embracingyourjourney.net https://trailrunning100.com Facebook: @trena.chellino Instagram: @trenachellino Resources we discussed in the episode: Favourite Mantra: Stop listening to yourself and start speaking to yourself Favourite Place to Run: Kennesaw Mountain Bucket List Race: Western States; Lavaredo (Italy) Favourite Running Movie: McFarland, USA Favourite Post Run Indulgence: Ice cream Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 31, 2022

Got feedback about this episode? Send Carolyn a text Nate Riech is one of the biggest names to emerge in Canadian Para athletics in the past few years. He burst onto the international scene in 2018 with world record performances in the 800m and 1500m and since then has continued to lower his own records in the men’s T38 category. Last summer in his Paralympic debut in Tokyo, Nate earned a gold medal for Canada in dominant fashion in the 1500m (3:58.92), letting out a victorious roar at the finish line that made Canadians proud. A freak accident on the golf course at the age of 10 resulted in a brain injury which affected the right side of Nate’s body and changed the course of his life. Doctors said he may never walk without a limp, but this only fueled Nate’s desire to work hard and make it to the top of sport like he’d witnessed so many others do in his unusually athletic family. Shortly after recording this conversation, Nate was awarded the Para Ambulatory Athlete of the Year (Arnold Boldt Award) by Athletics Canada. We think it’s safe to say that at just 27 years old, Nate has a very promising career ahead and it will be exciting to follow along with him on the track, as well as with everything he’s doing to further the Para Sport movement. Connect with Nate: Instagram: @nategraywolf Nate's YouTube Channel Podcast: Strides With Graywolf Resources we discussed in the episode: Nate's gold medal performance in Tokyo Favourite Mantra: Tucker Strong; I’m tougher than anyone; Relax & smooth Favourite track to Run on: NAU's track in Flagstaff Bucket List Race/Event: New York, Hayward Field Favourite Running Movies: Prefontaine, Running Brave (the story of Billy Mills) Favourite Post Run Indulgence: Butterfinger Blizzard from Dairy Queen , glass of wine Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 24, 2022

Got feedback about this episode? Send Carolyn a text Sophia Nehlich-Arobba is a Lifestyle Coach and Personal Trainer whose mission is to help people find meaning not just during the highs of their lives, but in the lows as well. She loves sharing her own health, wellness, and self-development journey on her podcast, Flow With the Grow, in hopes that others might relate and take aligned actions on the physical, mental, emotional, and spiritual levels. Sophia fell in love with running right out of the gates in middle school, but during high school and college it gradually became a form of punishment and a way to drop weight. In this episode we discuss many sensitive topics including disordered eating, food restriction, over-exercising, amenorrhea, and body dysmorphia. Sophia shares how finding a good therapist and engaging in personal development were integral in shifting her mindset, rediscovering her love of movement and being grateful for her body. It’s truly incredible what a transformation she has gone through … all before the age of 30. Connect with Sophia: Podcast: Flow With the Grow Instagram: @sophia_dawn41 Resources we discussed in the episode: Deadwood Mickelson Trail Marathon in South Dakota Our interview with Brandy Adolphe (episode 52) Favourite Mantra: Find the joy in your journey Favourite Place to Run: Anywhere in nature with mountains, trees, waterfall Bucket List Race: Hawaii or another country Favourite Running Movie: Prefontaine Favourite Post Run Indulgence: Chocolate milk, cheeseburger, fries Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 17, 2022

Got feedback about this episode? Send Carolyn a text Today we are pleased to welcome Kirsten Fleming and Rachel Munday to the show. Kirsten is the Executive Director of Run Calgary and Rachel is the Executive Director of the Manitoba Marathon and as you’re about to hear, they view themselves as collaborators rather than competitors in their work to put on some of Canada’s top notch race experiences. Both events are returning to their usual spring dates (Calgary May 29th; Manitoba June 19th) for the first time since 2019 and there is definite excitement in the air. Going strong since 1963, the Calgary Marathon is Canada’s oldest marathon and has been pleased to offer a 50K distance that has served as the Canadian National Championships since the event’s 50th anniversary in 2014. Founded in 1979, the Manitoba Marathon will once again host the Canadian Half Marathon Championships, and Winnipeggers are extra excited to showcase their beautiful city to some of the nation’s fastest elite athletes who may be visiting for the first time. Calgary Marathon (5K to 50K) May 29, 2022: Register: CalgaryMarathon.com Check out Kirsten's other events at RunCalgary.com Instagram: @runcalgary Manitoba Marathon (5K to 50K) June 19, 2022: Register: ManitobaMarathon.mb.ca Instagram: @manitobamarathon Resources we discussed in the episode: Our interview with Jacob Puzey Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 10, 2022

Got feedback about this episode? Send Carolyn a text Rebecca Doring is a 33 year old married runner who lives in northwest Connecticut about a mile away from the Appalachian Trail. She started her mindfulness practice in 2012 and since then has become a Certified Yoga Instructor, a Certified Meditation Teacher and a Personal Development Coach. She is also a podcaster, producing the Deep Rooted Bliss Podcast. Rebecca describes herself as someone who has always been drawn to running, but also as someone who felt she was terrible at it and didn’t believe she was a runner for a very long time. Rebecca rediscovered running during the pandemic and just when she finally began to identify as a runner, she got COVID. In this episode we talk about what it was that shifted her belief system and identity as a runner, how she mindfully returned to running post-COVID, and some meditation tools that she suggests all runners use to enhance their running experience. Rebecca even gives us the special treat of a short guided meditation for runners towards the end of the show (starting at the 44:37 mark). Listeners will appreciate how clearly articulate and focused Rebecca is, as well as all the practical tips she offers runners to improve their running through meditation. We encourage you to slow down and enjoy this one! Connect with Rebecca: Instagram: @rebeccadoringmeditation Podcast: Deep Rooted Bliss Guided Meditation: www.deeprootedbliss.com/meditate Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 3, 2022

Got feedback about this episode? Send Carolyn a text Today we welcome Dave Proctor back to the show. Dave is a Canadian ultrarunning machine from Okotoks, AB. He will be starting his second attempt at breaking the Trans-Canadian speed record on May 15, 2022 with the goal of travelling from one end of the country to the other in 66 days by running an average of 105km/day. We first had Dave on the show in episode 13, where we talked about the Outrun Rare campaign, and his first attempt at breaking the record that ended halfway across the country in Winnipeg, MB in 2018. In this episode, we discuss what Dave learned the first time around, what will be different about this run, how he prepared for it, and what he is most excited to experience. We are super excited to follow along as Dave progresses along his epic adventure and we hope this episode will excite you too! Resources we discuss in the episode: Episode 13 with Dave: The Power of Asking "Why Not?" Episode 6 with Jeremy Welwood: Big Dog’s Backyard Ultra Team Canada Competitor Connect with Dave: IG: @runproctor Follow along with Dave's Trans-Canada speed record attempt starting May 15, 2022: https://www.performancetea.com Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 26, 2022

Got feedback about this episode? Send Carolyn a text Today we welcome Caroline Wiebe back to the show. Caroline is a 51 year old ultrarunner from Winnipeg, MB who just returned home after completing the Marathon des Sables (MDS), a 250km 6-stage/7-day race in the deserts of Morocco. She was one of 15 Canadians among 1000 racers representing 54 countries. Since the race began in 1986, only 20 percent of the racers have been women. We couldn’t wait to hear about this fascinating race and her experience in Morocco. In this episode we talk about: Why this race intrigued her What her training and preparation was like The logistics of arriving at the start line The self-supported nature of the race The high and lows on the way to the finish line What she learned about herself and her own mental strength We have always found multi-day stage races very intriguing and think you will find this conversation both interesting and inspiring. Resources we discuss in the episode: Episode 34 with Caroline: Goodbye Smoking, Hello Running Episode 71 with Mike Mueller & Kristine Self: Multi-Day Ultramarathoners Connect with Caroline IG: @caro4running Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 19, 2022

Got feedback about this episode? Send Carolyn a text Ailsa MacDonald is a 41 year old ultrarunner who was born in Great Britain and raised in Nova Scotia. She currently resides in Cochrane, AB and splits her time between Cochrane and Phoenix, AZ when she is not working two week shift rotations in northern Alberta as an Imperial Oil Plant Operator. You first heard about Ailsa on this podcast when we interviewed her mother Morag in episode 72. Ailsa has been an athlete all her life, competing at a high level in marathons, Ironman triathlons, and ultramarathon trail races. As a relatively unknown ultrarunner at the time, she outright won her first 100 mile race at Sinister 7 in 2017. Since then she placed 13th at Western States in 2018 and 6th at CCC at UTMB in 2019. In this episode we discuss how working two week shift rotations and training in three very different geographic locations has worked to Ailsa’s advantage, the influence her mother has had on her running success, the things she learned from her challenges at UTMB last summer, as well as her goals for 2022 which include a return to Western States! Ailsa runs for Saucony and we are super happy to welcome her on the show. Connect with Ailsa : Instagram: @ailsamacdonaldrunner Facebook Resources we discussed in the episode: Our interview with Ailsa's mother, Morag McDonah: It's Never Too Late to Begin Favourite Mantra: Never stop moving forward Favourite Place to Run: The mountains (The Rockies) and the desert (Arizona) Bucket List Race: To finish UTMB Favourite Running Book: Endure by Alex Hutchinson Favourite Post Run Indulgence: Beer and burgers Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 12, 2022

Got feedback about this episode? Send Carolyn a text Jacob Puzey is a 39 year old husband, father, coach, race director and runner from Invermere, BC. He is the Director of Peak Run Performance, a company that offers a variety of coaching experiences to assist you along your running journey. He has also been a race director for two decades, and is currently directing the 5 Peaks Trail Race Series and the Tran Selkirks Run. As a runner he has won the Calgary 50K four times, and set the 50 mile treadmill record in 2016. Jacob cites his best running performances as occurring in the Pacific Northwest at the Mount Hood 50 and the Hagg Lake 50. When asked why he now runs, this dedicated husband and father of six states that his runs are now not preferential, but existential. Please excuse the background noise as we were recording from various locations around the globe during a mild earthquake! We hope you'll appreciate Jacob’s deep relationship with running and the running community. Connect with Jacob : Instagram: @jacobpuzey 5peaks.com peakrunperformance.ca transelkirks.com Resources we discussed in the episode: Jacob's wife's (Amy Puzey) company, Access Nutrients Jacob's brother, Tommy Rivers Puzey ( @tommy_rivs ) Sinister 7 - www.sinistersports.ca Kim's 50-mile recap episode Our interview with race director, Brian Gallant Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 5, 2022

Got feedback about this episode? Send Carolyn a text Gina Tranquada is a 37 year old occupational therapist, runner, wife and mother of 2 children from Winnipeg, MB. After playing many sports while a teenager, Gina found herself getting more into running while in college. Despite having a young family and a busy career, Gina has continued to foster the fire that started to burn during that time and has excelled in a variety of distances and races. She has won the Manitoba Marathon twice and the half marathon once. Last year, she competed in 4 ultras in 2 months, completing the Sinister Triple “Mini” which included breaking the Canadian Near Death Race Marathon course record. In this episode, we talk about: How she fits it all in Gina’s training and racing philosophy How one trains for mountain ultras in Winnipeg during a pandemic The importance and power of the team behind the runner This #motherrunner is not slowing down and seems to have energy to spare. We hope you feel as energized as we did after listening to this conversation with Gina! Resources we discussed in the episode: Favourite Mantra: "Keep it simple stupid." (Claude Berube) "To give anything less than your best is sacrifice the gift." (Steve Prefontaine) Favourite Place to Run: Her cottage at Brereton Lake in the summer Bucket List Race: Western States 100M Favourite Running Book: Let Your Mind Run by Deena Kastor Favourite Post Run Indulgence: Watermelon and a root beer float from Skinner's. Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 29, 2022

Got feedback about this episode? Send Carolyn a text On February 27th Carolyn completely surprised herself by winning the Las Vegas Rock ‘n Roll 10K in a time of 42:04. She recapped the race extensively on social media so check out her Instagram for all the details ( @carolyn.c.coffin ), but today we wanted to hear the story from her pacer’s perspective. Not only is Kevin Beatty Carolyn’s big brother, he’s also a coach, an accomplished runner and our very first Inspired Soles guest from way back in Episode 3 ( Treating Running Like a Sport ). For this race she enrolled him to help her overcome a familiar pattern of giving up in the second half a race and then regretting it later. Even though she wasn’t quite sure where her fitness was at, her primary goal was to finish knowing she’d left it all out there on Las Vegas Boulevard. As you’re about to hear, not only did Kevin nail his pace bunny duties, he also capitalized on the party atmosphere and had a total blast along the way. Resources we discussed in the episode: Kevin's episode (3): Treating Running Like a Sport Brandy Adolphe's episode (52): Running By Feel With 3:19 Marathoner Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 22, 2022

Got feedback about this episode? Send Carolyn a text Pam Smith is a 47 year old pathologist and mother of two teenagers who lives in Salem, OR. She also happens to be the new W45-49 American age group track record holder in the 50 mile, 100K, 12 hour and 100 mile distances. This amazing performance at Desert Solstice in December 2021 qualified her for the US National 100K team. She has been a steadfast presence on the running scene for two decades as she stretches the limits of her performance on the road, track, and trail in fixed distance and timed events. In fact, Pam is the perfect guest for our show because her versatility as a runner knows no bounds. In addition to her track records, some of Pam’s most notable trail accomplishments include winning the Western States 100 in 2013, and placing second in Badwater 135 in 2018 (yes that was the hot year!). Pam will be returning to Badwater in July this year in her second attempt. Since 2020 Pam has gone through the same pandemic struggles we all did, in addition to dealing with a running injury that literally stopped the show for several months. We spent quite a bit of time talking about her return from not running a step in early 2021 to breaking 4 age group records less than a year later, something we think is an even more notable accomplishment. Pam has gained a lot of wisdom over her years of running and ultrarunning, and we know every runner will gain something from listening to her today. If you need a flicker of hope that anything is possible, here it comes! Connect with Pam : Instagram: @rundoctor74 Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 15, 2022

Got feedback about this episode? Send Carolyn a text Anna Charbonneau is a 44 year old working mother from Alberta who rediscovered running during the pandemic. She first took up the sport back in 2007 pushing her newborn baby in the jogging stroller, but as life got busier over the next decade running slowly became more ad-hoc and reactive rather than purposeful and intentional. Pandemic closures were the catalyst for her to re-evaluate where her own health and wellness fit into the picture, and she turned to running as a familiar and safe exercise outlet. Those first steps were tough, but as you’ll hear in this interview Anna persevered. We discuss: Getting clear on her WHY Accepting where she was at with running Mustering up the courage to hire a coach Training smarter, not harder Fitting it in on her lunch hours and during her kids’ activities Overcoming Mom-guilt Dealing with low ferritin It’s always refreshing to hear from someone who is crystal clear about why they run and what they want to get out of it. If you’re struggling to make movement a priority as we hit the two year mark in this pandemic, be sure to listen to the very end for why Anna thinks now is the best time to (re)establish a fitness habit. Resources we discussed in the episode: Favourite Mantra: Leva prava (Left right in Polish) Favourite Place to Run: Anywhere outside Bucket List Race: Souris River Race in Weyburn, SK or a race in Winnipeg Favourite Running Book: Running: The Complete Guide to Building Your Running Program by John Stanton Favourite Post Run Indulgence: A coffee in the hot tub Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 8, 2022

Got feedback about this episode? Send Carolyn a text Today’s episode is a little bit different in that we were on the other side of the mic! We recently had the pleasure of being interviewed by physical therapist Dr. Duane Scotti on episode 108 of his highly rated show, the Healthy Runner podcast. We had a great conversation about the benefits of trail running for road runners and we wanted to share it here as well. Be sure to check out the Healthy Runner podcast if you haven’t already. Duane does an outstanding job of educating his listeners in order to prevent or heal from the most common running injuries. He is a wealth of knowledge and we guarantee you’ll get a lot of value from listening to his show. In case you missed it, Duane was also a guest on our show back in episode 66 where we interviewed him about the foundational principles runners should follow in order to stay healthy, get stronger, and run faster. Connect with Duane: SPARK Physical Therapy: https://sparkyourtraining.com SPARK Your Training YouTube Channel Healthy Runner Podcast Healthy Runner Facebook Group Instagram: @sparkyourtraining Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 1, 2022

Got feedback about this episode? Send Carolyn a text Kristian Andres is a 35 year old trail runner born and bred in Manitoba, Canada. Once a licensed physiotherapist, Kristian went back to school in 2016 and now works as a Physician Assistant. He grew up doing functional training before it was a thing, chasing cows out of the trees on his family farm and found himself excelling at local track and field days in grade school. His path from high school and university track and field eventually led him to discover trail running. Together with his fiancee, Nicole, Kristian founded Trails of ‘Toba as a place to promote adventure in Manitoba and directs three races under the brand name. Each race is unique and designed to provide those of all skill and ability levels an opportunity to experience trails. In this episode we discuss: How influential an early mentor and coach can be in forming a belief in yourself What one should consider as they start trail running Kristian’s top 3 tips for becoming more skilled and faster on trails How inspiration can be found all around us if we just look for it Kristian is a man who loves the outdoors, who loves to explore, and who loves helping others discover the joy that he has found in the magical places off the beaten path in the province he calls home. Kristian does some racing, but he fundamentally runs for the sake of running. We hope he inspires you to do the same! Connect with Kristian and Trails of 'Toba: www.trailsoftoba.com Instagram: @trailsoftoba Resources we discussed in the episode: Ihor Verys' episode (Ep 47): Mantario Trail FKT Record Holder Favourite Mantra: Everything you need is already inside (Bill Bowerman) Favourite Place to Run: Brandon Hills Bucket List Race: Wonderland Trail (Mt. Rainier) Favourite Running Book/Movie: Training for the Uphill Athlete; Without Limits Favourite Post Run Indulgence: Pizza or burger from small local restaurants around the trails Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 22, 2022

Got feedback about this episode? Send Carolyn a text This episode features one of Carolyn’s coaching clients, 35 year old Sara Golinvaux, and what led to her 14-minute PR of 3:41:30 at the Houston Marathon in January of 2022. When Sara started with Carolyn just over a year ago she had already experienced some great success but she also had a hunch that she could be even faster. She had run several marathons right around the 4 hour mark and wanted to explore what she was capable of not only at that distance, but also in the 5K, 10K and half marathon. In this conversation we take you behind-the-scenes to see what led to this stunning performance breakthrough so you can progress ever closer toward your potential too. We discuss: What made Sara decide to hire a coach The highs and lows of her 3 distinct training cycles Why easy days were more challenging for her than hard days The difference that strength training made Why she almost didn’t make it to the starting line of the Houston Marathon What she has her sights set on next. Sara truly is a dream client. She shows up and does the work consistently, she is an excellent communicator, and she loves learning the why behind her training. If you’re looking to level up your own training and racing, you might want to take some notes from this conversation. Resources we discussed in the episode: Melanie's episode (Ep 18): The Value of Doing Hard Things Favourite Mantra: I am a mother-f***'n running superstar Favourite Place to Run: Early morning run before a city wakes up Bucket List Race: Boston Marathon or world major (Chicago) Favourite Running Book: Let Your Mind Run by Deena Kastor Favourite Post Run Indulgence: Hamburger and a glass of wine Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 15, 2022

Got feedback about this episode? Send Carolyn a text Originally from Scotland, Morag McDonah is a 66 year old Nova Scotian runner who currently holds the Canadian W65 marathon record of 3:21:38. With an impressive time like this you might assume she’s been competing since grade school, but nothing could be further from the truth. Morag was in her late 40s when she took up running and it was purely for recreation. She was never going to go further than 5K and she was definitely not going to race. But as most runners can attest, once she caught the bug one thing kept leading to another. She started off on the roads but in recent years Morag has also been lighting things up on the track and the trails and is showing no signs of slowing down any time soon. In this episode, we talk about: The influence her daughter (Ailsa MacDonald) has had on her running career What it was like to share the podium in Boston with Olympian Joan Benoit Samuelson Getting hypothermia and dropping out of Boston in 2018 The unconventional way she approaches marathon training Why she doesn’t race with a GPS watch The important lesson in pacing she learned the hard way in a track mile Injuries, grief, and so much more! As you’ll hear in this conversation, Morag is a breath of fresh air and we have to imagine that part of her success is due to the wonderful energy she shows up with. Resources we discussed in the episode: Favourite Mantra: I can, I can, I know I can Favourite Place to Run: In the trails Bucket List Race: Finlayson Arm Favourite Running Book: Born to Run, Endure, Fast After 50, Exercise Favourite Post Run Indulgence: Coffee (early in the day), Beer & steak (after a marathon) Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 8, 2022

Got feedback about this episode? Send Carolyn a text Are you ready for another dynamic power couple? Both officers in the Canadian Armed Forces currently posted to Latvia, Kristine Self and Mike Mueller met in the late 1990s in Barrie ON where they instantly bonded over their shared love of running. While these two have very impressive road running resumes, we spent a good chunk of this conversation talking about their adventures in the trails, including numerous multi-day races they’ve taken part in all over the world. This chapter of their running lives began in 2016 when Mike “forced” Kristine into attending a women’s only trail running festival for HIS birthday! It was there that Kristine realized just how much she loves the trails and longer distances and has never looked back since. In this episode Mike and Kristine shared some crazy stories about their 5-6 day / 250K treks across Madagascar and Cambodia that involve snakes, crocodiles, and heat exhaustion, plus some incredible teamwork to pull each other through various low points in that race. One little side note if you’re tempted by these multi-day ultramarathons: you may want to read the fine print about landmines and corpse preparation fees! Mike and Kristine are both members of the Canadian Armed Forces’ international running team (CISM), and just in case you didn’t think their lives were busy enough, Mike manages that team and Kristine is their Peak Performance Coach. Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 1, 2022

Got feedback about this episode? Send Carolyn a text Shane Hartje is an entrepeneur who has run several successful for-profit organizations and is the Executive Director of the Winnipeg based non-profit organization First Steps Wellness Centre. First Steps Wellness Centre (FSWC) specializes in rehabilitation for people with neuro-muscular disorders where they help their clients regain function through the use of leading edge intensive exercise-based rehabilitation programs. They provide intensive activity-based therapy (ABT) to people with spinal cord injuries and associated disorders. Shane identified a need for a centre like First Steps after he experienced a spinal cord injury of his own in 2016, when he broke his back at the age of 41 in a motocross accident and became a paraplegic. Shane talks to us about what it was like experiencing such a drastic shift in how he lived every aspect of his life, as well as how he decided to turn what could have seemed like failure into opportunity when he had to close his business and saw a need to serve people with neuro-muscular disorders in Winnipeg. Since his spinal cord injury, Shane has kept moving as he continues to travel and snowmobile, and he has completed the Manitoba Wheelchair Marathon for 3 consecutive years. He hopes to raise awareness for both the First Steps Wellness Centre as well as the possibilities in competitive sport for para-athletes in events like the marathon. He needs more competitors! As you will hear Kim share in this episode, her brother became a paraplegic in a dirtbike accident when he was 13. Shane’s story resonates so deeply with her and her brother’s injury has shaped how she’s lived her life ever since his accident. If you have two good legs that work, be grateful and use them. If you don't, there are still ways to be active. We hope that you will be inspired to keep moving in any way you can as you listen to our conversation with Shane. Connect with Shane and buy raffle tickets: EncourageRecovery.ca First Steps Wellness Centre Connect with Carolyn & Kim: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 25, 2022

Got feedback about this episode? Send Carolyn a text Janelle Vincent joins us to talk to us about nutritional considerations for runners and athletes. She is a Registered Dietitian working as a Sport Dietitian with the University of Manitoba Bisons, Canadian Sports Centre Manitoba, Pro Prep Academy and many other provincial teams and athletes. She has completed a Bachelor of Exercise and Sport Science, a Bachelor of Science in Human Nutritional Sciences, the International Olympic Committee Diploma in Sports Nutrition and has been a Dietitian for over 13 years. She is also a runner and was a Manitoba Bison athlete for five years in collegiate track and field and cross-country. Janelle works with athletes in developing nutrition for health as well as nutrition for sport goals. In this episode we discuss: nutrition before, during and after workouts/training sessions race day nutrition considerations for recovery hydration the use of caffeine and supplements relative energy deficiency in sport, and the variety of common diet trends runners may be tempted to try. Janelle drops numerous nuggets of wisdom and tips to help every runner fuel for optimal performance! Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 18, 2022

Got feedback about this episode? Send Carolyn a text Today we are talking with brothers Warren & Jeff Dudar, the founders of Prairie Sky Running Company and race directors of the Beaver Flat 50, a trail race near Swift Current in southern Saskatchewan, Canada. Despite their choice of name, Beaver Flat 50 is anything but flat. It boasts 8000’ of elevation gain over a persistently undulating 50K course that is in their words, “the best worst thing you’ll do in September.” We had a lot of laughs on this episode and really enjoyed getting to know a couple of runners who truly understand what running community is all about. Make sure you listen through to the end because after you do, you’ll find yourself wanting to sign up for this intriguing party in the prairies and we will tell you how you can win a free race registration for 2022! If you want a piece of the action (and a poutine!) at the Beaver Flat 50 this September, head on over to our Instagram page and enter our contest to win a free race entry! Contest closes February 11th, 2022. Connect with Warren & Jeff: Prairie Sky Running - Registration opens February 14th, 2022 for the September 17th, 2022 race Facebook: @pskyrunng Instagram: @pskyrunning Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in the episode: Favourite Mantra: JEFF Holy shit I think I'm going to do it; WARREN Don't puke (and other weird bodily stuff)! Favourite Place to Run: JEFF Canmore (Ha Ling Peak); WARREN Grasslands National Park Bucket List Race: JEFF UTMB/Whistler Alpine Meadows; WARREN UTMB Favourite Running Book/Movie: JEFF Field Guide to Ultra Running by Hal Koerner; WARREN Where Dreams Go To Die Favourite Post Run Indulgence: JEFF Pizza; WARREN Beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 11, 2022

Got feedback about this episode? Send Carolyn a text Happy New Year and welcome to our quarterly catching up with Kim and Carolyn episode. We open with a discussion about treadmill running and how it can have its place so long as it supports the purpose of the day. Next we recap our fall racing seasons as well as goal races for 2022. Find out all about Carolyn’s February training camp designed to get in some quality running and escape the long, cold Winnipeg winter, and listen up for a big announcement about Kim’s ambitious racing and crewing plans. We close by spontaneously revisiting the rapid fire questions to see if there’s been any changes since we first answered them back in September of 2020. As usual, we reference loads of past guest interviews that are all linked up in the show notes, every single one of which is worth a listen if you haven’t yet had a chance. Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in this episode: Jaala van Dongen's interview (Episode 61) Lynsey Romano's interview (Episode 31) Jonathan Torchia's interview (Episode 64) Brandy Adolphe's interview (Episode 52) Heidi Schmaltz’ interview (Episode 37) Sarah Seads’ interview (Episode 4) Ihor Verys' interview (Episode 47) Jon Paradowski's interview (Episode 42) Favourite Mantra: CC/KS This is what you came for Favourite Place to Run: CC Harte Trail, KS South from her house towards Spruce Meadows & Bragg Creek Bucket List Race: CC Chicago 2023, KS UTMB Favourite Running Book/Movie/Podcast: CC On Coaching Podcast with Magness & Marcus + Running Rogue Podcast with Chris McClung, KS The Healthy Runner Podcast with Dr. Duane Scotti, Trail Runner Nation Podcast, The Science of Running (book) by Steve Magness Favourite Post Run Indulgence: CC A sauna KS A nap You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 4, 2022

Got feedback about this episode? Send Carolyn a text We are so excited to be kicking off 2022 with running physical therapist Dr. Duane Scotti in the hopes of making this your best running year yet. Duane pretty much lives and breathes running. Not only is he the owner of SPARK physical therapy in Hamden, Connecticut, he’s also a certified running coach and host of the Healthy Runner podcast. In this episode we walk through his SPARK blueprint for helping runners prevent or heal from injuries without being told to stop running. And the best part is his advice helps you run fast too. In this episode we discuss: The top 6 muscles runners need to strengthen Why we need to include jump training and train on one leg How to take care of our soft tissues And why hiring a running coach might just be one of your wisest running investments, even more so than the latest carbon fiber shoes! Duane is the real deal and if you like what you heard today, be sure to check out his YouTube channel where you can find all of the exercises we talked about. Connect with Duane: SPARK Physical Therapy: https://sparkyourtraining.com SPARK Your Training YouTube Channel Healthy Runner Podcast Healthy Runner Facebook Group Instagram: @sparkyourtraining Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in the episode: Download the SPARK blueprint Favourite Mantra: Pain is temporary, pride is forever Favourite Place to Run: Any run-cation Bucket List Race: NYC Marathon Favourite Running Podcast: Ali on the Run, Rambling Runner, Running for Real, Inspired Soles Favourite Post Run Indulgence: Egg omelet + bagel You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 21, 2021

Got feedback about this episode? Send Carolyn a text For our final episode of 2021, we took the liberty of tweaking our normal Couple of the Quarter format to bring you this conversation with training partners Noella Klawitter and Ilona Thomas. Noella is a visually impaired runner and former high performance middle distance track athlete who’s represented Canada on a number of occasions and still holds Canadian records in the T12 category for the 400m, 800m and 1500m. Noella’s track career came to an abrupt end in July of 2012 with the unexpected news that she was left off the paralympic team for the London Olympics. In 2016 she moved to Brockville ON where she met Ilona and rediscovered her love of running. Noella trained Ilona to be her trusted guide and this fall they pulled off some killer teamwork to run every single step of the Petit Train du Nord Marathon together, finishing in an impressive time of 3:44:22. We get all the details surrounding their race preparation and execution, and towards the end have a fascinating discussion about their love of cold water plunges year round in the St. Lawrence River. Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in the episode: Women Run Canada episode where Carolyn interviewed Paula Wiltse , Noella & Ilona's coach Favourite Mantra: NOELLA: I am fit, I am fast, I am focused. ILONA: Be strong, be brave, be present Favourite Place to Run: NOELLA: Victoria Park, PEI, ILONA: Seawall, Vancouver trails Bucket List Race: NOELLA - Mt. Kilimanjaro ILONA: Two Oceans Marathon 56K Favourite Running Book: NOELLA - Born to Run, ILONA: Let Your Mind Run Favourite Post Run Indulgence: NOELLA - ice cream, poutine ILONA - homemade vegan treat, avocado oil chips! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 14, 2021

Got feedback about this episode? Send Carolyn a text Jonathan Torchia is one of the most energetic and passionate people you could ever meet, and fortunately for the Winnipeg running community he has directed a large chunk of his energy there. Not only is Jonathan a dedicated runner, he’s also a running store owner, race director, coach, pace bunny and philanthropist. Jonathan has been actively giving back to the Winnipeg running community ever since lacing up his own shoes for the first time in 2008, and now as a brand new co-owner of City Park Runners with his wife, Robyn, he has an even bigger platform to continue spreading the running love to our community and beyond. In this episode we discuss: Jonathan’s foray into running as an overweight ex-football player Why he used to tuck himself away on the corner treadmill at the YMCA What inspired him to start the Winnipeg Run Club and later the WFPS Run, now celebrating its 10th year What he loves so much about coaching and helping others succeed How he got cold feet before eventually purchasing City Park Runners this past summer The funny story surrounding how he and Carolyn first met and A pretty big announcement about them joining forces thru City Park Run Coaching. By the end of this conversation we think you’ll agree that Jonathan is doing precisely what he’s meant to be doing in this world. Connect with Jonathan and City Park Runners: Jonathan's Instagram: @jtwinnipeg City Park Runners website: https://cityparkrunners.com City Park Runners Instagram: @cityparkrunnersywg City Park Run Coaching website: https://cityparkrunners.com/pages/city-park-run-coaching City Park Run Coaching Instagram: @cityparkruncoaching Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in the episode: Favourite Mantra: Never give up Favourite Place to Run: Wellington Crescent in Winnipeg Bucket List Race: Boston Marathon Favourite Running Movies: Brittany Runs a Marathon; Patriots Day Favourite Post Run Indulgence: A solid 15,000 calories of delicious food! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 7, 2021

Got feedback about this episode? Send Carolyn a text Brent Manke is a runner, web designer and writer who lives in Steinbach, Manitoba with his wife, three daughters, and new pup. After an initial venture into sprinting in grade school, Brent became more serious about running over the last decade. After competing in many 5k, 10k, and half marathons, he ran his first marathon in 2018. The following year he found his love for trail running and participated in his first ultra. Since then, Brent has competed in many of the ultras and other trail races in Manitoba. For Brent, running is a medium for exploring his world, and also for creating art. In 2018 Brent began writing a daily “run haiku” based on his morning run, and has compiled nearly 1000 little poems since. In the fall Brent released a book based on this project called “Morning Rounds.” Also in 2018 Brent started the Longest Night Run as a way to show support and solidarity to a friend diagnosed with stage 4 cancer. The overnight relay has become an annual tradition, in 2020 seeing 160 participants and raising $14,000 for the family. In the wake of this friend’s passing, the event carries on this year as a memorial as well as a way of showing support for others who are suffering in the community. Although the Longest Night Run was founded with one person in mind, prolonged suffering, extreme presence, grief, acceptance and hope are part of the shared human experience for us all. Learn more at longestnightrun.com . Connect with Brent: https://brentmanke.com https://brentmanke.com/morning-rounds/ https://runhaiku.com/ Resources we discussed in the episode: Greg Penner, Steinbach's running coach: http://areteendurance.com Two previous guests from the Steinbach area: Steffan Reimer , Jaala van Dongen Donate to The Longest Night Run through Eden Health Care Services Favourite Mantra: Keep moving forward Favourite Place to Run: Sandilands Forest Bucket List Race: Chamonix Favourite Running Books: Born to Run ; North Favourite Post Run Indulgence: Coffee You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 30, 2021

Got feedback about this episode? Send Carolyn a text Jenn Walton is a road runner turned trail ultra runner from Winnipeg, MB. She is a former professional ballet pianist who was diagnosed with juvenile rheumatoid arthritis at the age of two. After spending her childhood developing the skills and discipline needed to become a concert pianist, Jenn found herself struggling with overuse injuries and debilitating arthritic pain. Thanks to the influence of a few great physios and friends, she made some big changes to her lifestyle, discovered running, and can now gratefully say that she has not seen a rheumatologist or taken medication in decades. Everyone has their own path to discovery when it comes to running. Some fall in love in their youth. Some find that after a period of struggle and refinement, putting on a pair of running shoes and hitting the road or a trail is like coming home to a place their body and their soul needed to be for a very long time. Jenn talks to us about how motion really is lotion and we are so thrilled to share her story with you. Resources we discussed in the episode: Favourite Mantra: This is what’s happening right now Favourite Place to Run: Whiteshell trails (Falcon, High, West Hawk, Caddy) Bucket List Race: UTMB Favourite Running Book/Movie: Amongst the Evergreens (movie); The Happy Runner Favourite Post Run Indulgence: Shorty's sweet potato fries (Falcon Lake); Lay on the couch and watch NFL (Steelers) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 23, 2021

Got feedback about this episode? Send Carolyn a text Jaala van Dongen is a 41-year-old mother of three from La Broquerie, MB, who recently completed her first ultramarathon. She didn’t train for it nor did she have more than a couple week’s notice, but after hearing the devastating news that she’d lost her older brother to suicide, she knew she had to tackle something challenging in his honour. Jaala decided on 43-miles, one mile for every year of Jonathan Ross’ life as a way of mourning his loss and raising awareness about depression so that others can be spared from the pain and heartache her family is now going through. Dubbed Forever 43, Jaala partnered with Eden Health Care Services and managed to raise over $3300 on October 24th while running the same 3-4 mile loop for 6:40:35 with members of her community, including complete strangers who’d come out to support her cause. Jaala is no stranger to running, but a marathon was the furthest she’d ventured before this ambitious undertaking. She had recently placed 5th at the 2021 Manitoba Marathon in a speedy time of 3:24:42, and she’d won the 5K provincial cross country championships the day before Forever 43. This April, if all goes well, Jaala will be fulfilling her dream of running the Boston Marathon for the very first time. This is a very powerful and important episode, so feel free to share it widely. In Jaala’s words, if you or someone you know is suffering with mental illness please know you aren’t alone and you can reach out for help. And now onto our conversation with Jaala van Dongen. Resources we discussed in the episode: Donate to Jaala's Forever 43 Run Favourite Mantra: You can do this! Favourite Place to Run: Wherever she is on vacation Bucket List Race: Boston Marathon (or any of the Abbott World Major Marathons) Favourite Running Book/Movie: Barkley Marathons, Breaking 2 Favourite Post Run Indulgence: Large coffee You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 16, 2021

Got feedback about this episode? Send Carolyn a text Rick Canning grew up in Nova Scotia as a competitive paddler before discovering road running, trail running and eventually ultrarunning where he now loves testing his limits the most. Although a bridge engineer by day, Rick dedicates much of his time to his coaching business, New Leaf Running Company, where he helps beginner and experienced runners embrace the fundamentals of training he wishes he’d known about before struggling through his first 10K, half marathon and marathon. We nerded out on various training philosophies and coaching tips, including the importance of being consistent, slowing down, and why the long run just might NOT be the most important run of the week! You’ll also hear Rick explain why he believes being curious is a key ingredient for success in this sport. And finally, we touch on his recent DNF at the Bromont 100-mile, why he has no regrets about attempting such a lofty goal on less-than-ideal training, and how it’s made him a more empathetic coach. We cover a lot of ground in this episode, but at the same time we barely scratched the surface of all the interesting topics we could have explored. In a future episode we’ll have to dig into all the reasons why we’ve dubbed him “the Canadian Rich Roll,” but until then, please enjoy this jam packed conversation with Rick Canning. Connect with Rick: Instagram: @newleafrunco Website: newleafrunco.com Podcast: New Leaf Running Podcast Resources we discussed in the episode: Favourite Mantra: Mood follows action Favourite Place to Run: Mabou Highlands (Nova Scotia), Baxter State Park (Maine) Bucket List Race: Zion 100-mile Favourite Running Book/Movie: Endure , Western Time Favourite Post Run Indulgence: McDonalds hash browns You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 9, 2021

Got feedback about this episode? Send Carolyn a text Dala Bortolussi is a 53 year old masters sprinter from Brossard, QC. While she ran some track in high school, it wasn’t until her mid-40s that she rekindled her love for short events from 50m to 100m. After discovering how much fun it is to compete locally and across Canada over the past five years, Dala is now on a mission to bring others along with her. She serves on the board of directors for Canadian Masters Athletics and is using her platform to promote the sport and encourage more people, particularly women, to consider athletics (running, throwing, jumping, race walking) as a way to be active, challenge themselves, and meet inspiring people. As you’ll hear in this interview, you don’t have to be fast or powerful to find your place and belong in this sport. There’s not even such a thing as being too old to take part, only too young since masters begins at age 35 and progresses from there in 5 year age categories. As with any new sport, there may be some nerves or even injuries to overcome, but after listening to Dala’s passion and enthusiasm for track and field, perhaps a tiny seed will be planted to reframe those fears as worthwhile challenges. Connect with Dala and Canadian Masters Athletics (CMA): Dala's Facebook: @dala.bortolussi CMA Facebook Group: Canadian Masters Athletics CMA Website: https://canadianmasters.ca Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in the episode: CMA Online Seminars Coach Jay Johnson’s strength and mobility SAM videos Carolyn’s Injury Prevention Seminar for Canadian Masters Althletics - summary notes Favourite Mantra: Focus on what you CAN do Favourite Place to Sprint: Indoor training facility that Montreal Canadiens play at ( Complexe Sportif Bell ) Bucket List Race: 4x100m relay in QC; Full heat of women sprinters in a race Favourite Post Competition Indulgence: A glass (or two!) of red wine You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 2, 2021

Got feedback about this episode? Send Carolyn a text Christian Stenner is a man with very diverse interests. We invited him on this podcast because Kim connected with him when he was running the Sinister 7 100 miler this summer, however as she got to know him she discovered ultrarunning is just one of the many things to which he devotes his time. Christian lives in Calgary, AB with his wife and his dog. In addition to his day job, he is an officer in the Canadian Armed Forces specializing in leadership development of youth in the Army Cadet Program. He is a search and rescue coordinator specializing in cave rescue, a Fellow of the Royal Canadian Geographical Society and the Explorers Club, and is dedicated to sharing unknown parts of the world with others while contributing to citizen science. If you aren’t sure what citizen science is...keep listening! This summer Christian did the Canada Army Run “Sandbag Edition” by combining all the distances offered to run approximately 42km with a 40 lb sandbag on his shoulders in order to raise awareness and funds for Soldier On. Although Christian describes himself as “a low performance athlete who runs and attempts to run ultramarathons with mixed success,” one could question his meaning of success. A member of the Altra Running Team, he placed third man in the Sinister Triple this year, completed the 2019 Lost Soul 200K, and raised $11,000 for Wellspring Calgary in the 2018 Challenge the Chief firefighter stair climb. We don’t know where he gets all his energy, but Christan Stenner is a man on a mission and we hope he inspires you to challenge yourself, combine your passions, and help someone in the process! CORRECTION: Kim incorrectly stated that the ground reaction force increases by 5-10% with each foot strike. It should have been 5-10x. Donate to Christian's Fundraiser: intothesummit.ca Resources we discussed in the episode: Favourite Mantra: Put yourself in the place of greatest potential Favourite Place to Run: Mountains (west of Calgary, Canmore, Crow’s Nest Pass) Bucket List Race: Qualifier for Western States, 200M (Moab, Bigfoot) Favourite Running Book: Range by David Epstein, Quiet by Susan Cain, Relentless Forward Progress by Byron Powell Favourite Post Run Indulgence: Big Mac (greasy burger) More info on Christian's caving: https://www.canadiangeographic.ca/article/rcgs-supported-expedition-discovers-deepest-cave-canada https://www.canadiangeographic.ca/article/how-canadas-deepest-cave-bisaro-anima-g You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 26, 2021

Got feedback about this episode? Send Carolyn a text Welcome to the fall edition of Catching Up With Kim and Carolyn, where we meander our way through various current events in the road & trail running worlds, including some of our own racing and pacing experiences. Kim kicks things off by sharing about her DNF at the Canadian Death Race, why that really concerned her and what she’s doing to remedy her situation. She goes on to tell us a crazy story about pacing a former guest, Heidi Schmaltz, overnight at the Lost Soul Ultra 100M and why she was so scared for Heidi. Carolyn touched on her slow but steady comeback from injury that culminated in a few fall races, including her first cross country race in over 30 years! We cap things off with a discussion on Shalane Flanagan’s challenging endeavour to complete all six world major marathons in under 3 hours, despite them all taking place within a six week period of time, and weigh in on Big’s Backyard Ultra that was taking place live at the time of this recording. We referenced loads of past guest interviews that are all linked up in the show notes and talked about some heartwarming interactions we’ve each had with our amazing listeners recently. There really are no words to describe how grateful we are to all of you who listen and share about the show. Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS. Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in this episode: Kim’s Sinister 7 50-Mile Race Recap (Episode 45) Heidi Schmaltz’ interview (Episode 37) Sally McCrae’s interview (Episode 50) - Carolyn met her in Boston Sarah Seads’ interview (Episode 4) Calvin Reimer’s interview (Episode 54) Johnny Coffin’s Boston Marathon interview (Episode 55) Dave Proctor’s interview (Episode 13) Running Rogue Podcast with host Chris McClung (who Carolyn met in Boston) Inside Tracker Bravey You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 19, 2021

Got feedback about this episode? Send Carolyn a text Today we had the pleasure of interviewing brand new Guinness World Record Holder, Steffan Reimer. Steffan is a 32 year old Physical Education teacher and accomplished runner with a marathon PB of 2:37:16, so naturally when he discovered that the world record for dribbling a basketball while running a marathon was 3:00:25, he knew he had to go after it. Steffan was ultimately successful in this quirky but seriously challenging pursuit in the Manitoba Marathon, crossing the finish line in an impressive 2:50:33 and beating the previous record by almost 10 minutes. In this episode we discuss: How the idea came about & why he was reluctant to tell his running friends about it The hoops he had to jump through to ensure that Guinness would ratify the record What his training looked like The critical mistake he made on race day that almost cost him the record What a basketball looks like after >10,000 dribbles And why it was important to him to involve his 4 kids (ages 10 and under) in his fueling plan. Never in his wildest dreams did Steffan imagine his efforts would gain much attention other than perhaps with small local news outlets, so he got a real kick out of Runner’s World reaching out for an interview, which we’ve included in the show notes. Resources we discussed in the episode: Runner's World article Favourite Mantra: Choose between what you want now and what you want most Favourite Place to Run: Rural isolated gravel road Bucket List Race: Athens Marathon, ultra in the Rockies Favourite Running Book/Movie: Unbroken Favourite Post Run Indulgence: Pizza, ice cream and salt & vinegar chips You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 12, 2021

Got feedback about this episode? Send Carolyn a text Today we welcome our first repeat guest to Inspired Soles, Carolyn's husband Johnny Coffin. He was also on Episode 12: Slow the Bleep Down . We've been documenting Johnny's long and winding road to the 2021 Boston Marathon for several months, which began with him qualifying in the 2019 Manitoba Marathon in a time of 2:59:22. On October 11th, Thanksgiving Monday, he completed the challenging trek from Hopkinton to Boston in a personal best time of 2:53:54. In an attempt to comply with physical distancing, Boston reduced their field size from 30,000 to 20,000 runners, meaning 10,000 people who BQ'd (Boston Qualified) for the 2020 race were turned away and only those who ran at least 7:47 faster than their BQ were given entry. Despite it being the smallest field size since the early 2000s, there was representation from 100 countries, including 913 Canadians. In this episode, we talk to Johnny at five different points during his four month training cycle, including the night before and a few hours after his race. For anyone who loves a good race debrief, you're in for a treat. Sit back, relax, and enjoy our conversation with Johnny Coffin. Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in this episode: Episode 12 with Johnny Coffin Episode 50 of our podcast with Sally McCrae , who Carolyn ran into in Boston. You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 5, 2021

Got feedback about this episode? Send Carolyn a text Calvin Reimer is in his 3rd year of Kinesiology at the University of Manitoba and is part of the Bison’s track & field and cross country teams under the guidance of coach Claude Berubé. What struck us most about this fascinating interview is just how much the recreational adult runner can learn from an athlete like Calvin, who has lived and breathed running for a good chunk of his short life and is the product of a strong high school and club system. It can be challenging to impress upon recreational runners just how important the fundamentals are -- warm ups & cool downs, mobility and core work, form & technique drills, strength training, and running almost every day with most of those miles easy and some of them REALLY hard! -- and yet all of this is second nature to Calvin because it’s all he’s even known. And judging by his several shiny new PBs (800m in 1:56, 1000m in 2:28, and 1500m in 3:55), it seems to be working for him. From our vantage point, the future is looking pretty bright for Calvin. He has a strong work ethic, a genuine love of the sport, and an incredible support system - all of which will no doubt lift him to even greater heights. Resources we discussed in the episode: Favourite Mantra: If you don’t put in the work someone else will Favourite Place to Run: On the Trans Canada Trail in Whiteshell Provincial Park (Falcon Lake) Bucket List Race: U Sports XC Championships Favourite Running Book: Running With The Buffaloes Favourite Post Run Indulgence: Booster Juice (if he PB’d), Dairy Queen Blizzard You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 28, 2021

Got feedback about this episode? Send Carolyn a text It’s always fascinating to us how interconnected the running community is across space, time and genre. While in Manitoba Kim kept hearing the name Gavin dropped whenever anyone talked about sourcing high quality and hard to find running gear and products in Canada. “You just need to check out Gavin’s store. They’ll have it.” Over the years she has placed regular orders to SkiUphill RunUphill in Canmore and whenever she's in town it’s the first place she stops. In fact, the trail running store in any town is often the community hub, the first place out-of-town runners stop for information, maps and last minute fuel as well as the place where locals meet up for epic adventures. Gavin Harmacy works for Apple and is originally from Manitoba, while Joël Desgreniers is a physiotherapist and is originally from Quebec. When they partnered up and opened their shop in Canmore, AB, they did so with a crystalline sense of purpose and passion. They both love the mountains and have built a business, a community, and a life centered around helping people get outside and do fun things year round. In this episode we talk about what drew them to Canmore, what it’s like to be run and ski shop owners, how they choose the brands they stock, and of course given that Joël is a PT we had to talk about shoes! We also discuss how backcountry skiing and running can complement each other seasonally, how the store has grown to be so much more than that, and their future plans for a thriving business. Whether you are a roadrunner or a trail runner, you know how important your local running store is and we talk to two men who have a mission for community service disguised as a business. Cue this one up, put in those ear buds and hit play as you run, because this one is inspiring! Connect with SkiUphill RunUphill: Phone: 403.675.HILL Website: skiuphill.ca Facebook: RunUphill Trail Crew Resources we discussed in the episode: Favourite Mantra: You either ran today or you didn't (Gavin) Favourite Place to Run: Chamonix (Joel) Bucket List Race: UTMB (Gavin) Favourite Book: The Science of Running by Steve Magness (Joel) Post-Run Indulgence: Having a beer with friends (Gavin) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 21, 2021

Got feedback about this episode? Send Carolyn a text Brandy Adolphe is a dedicated amateur distance runner from Winnipeg in her mid-40s who has been absolutely crushing it lately. After spending a few years focused on the half marathon, in 2016 at the age of 40 she ran her first marathon in a time of 3:53:01 and has been chipping away at it ever since. In the 2021 Manitoba Marathon, she clocked in with a personal best time of 3:19:01 landing her first in her 45-49 age category and 4th female overall...not to mention exactly 34 minutes faster than her first crack at the distance five years ago. It’s not as though Brandy is a sponsored athlete (unless you count the pair of carbon plated shoes her Mom gave her as a gift!); she is just a regular runner with a family and a full time shift work job who loves the sport and is committed to the process of training and exploring her limits. In this conversation we talk about: How she fits it all in The highs and lows of training, Running by feel Dealing with race nerves, and So much more. While a road runner at heart, Brandy loves getting in the trails to shake things up and use her body differently. In other words, she's an ideal guest for this podcast and we're confident that you'll agree. Resources we discussed in the episode: Favourite Mantra: This is what you came for Favourite Place to Run: Bird’s Hill Park, Duff Roblin Parkway Bucket List Race: Mickelson Trail Marathon (South Dakota); Missoula Marathon (Montana) Favourite Running Book: Don’t Tell Me You’re Afraid Favourite Post Run Indulgence: Chapman's lime green popsicle; hot shower; glass of pinot grigio You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 14, 2021

Got feedback about this episode? Send Carolyn a text Brian Gallant is a full-time mountain trail race director from Crowsnest Pass, Alberta where he runs Sinister Sports, a growing operation that puts on trail races that many recognize and respect including the famous Sinister Triple: the Sinister 7 Ultra, Canadian Death Race, and the Black Spur Ultra. Brian has been race directing for 20 years, and over that time he has developed a unique perspective on the sport, looking at it from an angle that, in his words, “nobody notices unless something goes wrong.” He shares why he does what he does, the core values with which he anchors his organization, and what it takes to remain sustainable in today’s trail racing climate. He highlights the racer experience as his number one priority and Kim has personally both cursed him and blessed him as she’s traversed his race courses. If you are a trail runner in western Canada, you’ve heard of Sinister Sports and no doubt have done or want to do one of Brian’s races. COVID has taught us that having the opportunity to race is a gift and not a given. We hope that you will aspire to something “sinister” in 2022 and sign up for one of the six tempting trail races offered by Brian and his crew at Sinister Sports. Connect with Brian: Facebook: @SinisterSports (plus groups for each event) Instagram & Twitter: @sinister_sports Website: sinistersports.ca Resources we discussed in the episode: Favourite Mantra: Racing is 90% mental and the rest is in your head Favourite Place to Run: Around Kimberley, BC Bucket list Race: Volunteer at Western States Favourite Running Resources: Race directing forums/articles Favourite Post Run Indulgence: Sleep! Watch a movie. Treat crew to a local restaurant. You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 7, 2021

Got feedback about this episode? Send Carolyn a text Today we are celebrating our one year anniversary at Inspired Soles Podcast and we have a very special guest on the show, pro mountain runner Sally McrRae! Sally is a very busy and successful professional athlete, writer, coach, mom and wife. She has had podium finishes all over the world and after over a decade of racing she doesn’t seem to be slowing down at all! Sally joins us from southern California to talk about her recent Badwater 135 win, an impressive performance at what is considered the hottest and hardest race on the planet. We also discuss what it’s like to be a pro-athlete and a mom of teenagers, how her life and race experiences have shaped her and the lessons she has learned along the way. We talk about mindset, pain, loss, forgiveness, faith, grace, gratitude. She is open, honest and intense, while at the same time joyful and fun. Over the years Sally has been a huge inspiration to countless runners, and we are so honoured that she took the time to talk to us. We thoroughly enjoyed this conversation and we know you will too! Resources we discussed in this episode: Western Time | A Western States 100 Film You Are Capable of Greater Things Connect with Sally on social: Instagram: @yellowrunner Facebook: YellowRunner Website: https://www.sallymcrae.com YouTube: SallyMcRae You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 31, 2021

Got feedback about this episode? Send Carolyn a text Today we’re pleased to welcome Genevieve Groulx to the show. Originally from Montreal and based in Calgary AB, Gen is a Partner in tax services for a large professional services firm. She discovered running through a Run to Quit smoking cessation program offered by the Running Room in 2017, and while those first steps were tough and she didn’t have the right wardrobe, she eventually grew to love the sport...especially after learning about destination running in Hawaii! Carolyn has had the pleasure of coaching Gen since the spring of 2021 and can attest to the fact that she responds well to instructions and LOVES her spreadsheets! As a naturally bubbly and hilarious person, she routinely makes Carolyn laugh out loud each week as she sifts through her feedback notes. If this episode doesn’t convince you that middle-of-the-packers have more fun, I’m not sure what will. Resources we discussed in the episode: Favourite Mantra: You’ve paid for this; Who’s idea was this? Favourite Place to Run: along the seawall in Vancouver or the river in Calgary Bucket List Race: A race in every Canadian province Favourite Running Book/Podcast: The Sports Gene ; Women Run Canada Post-Run Indulgence: Coffee in a shop that caters to runners; in winter, a long, hot shower and a nap!; in summer, watermelon with a pinch of salt; Old Dutch Popcorn Twists You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 24, 2021

Got feedback about this episode? Send Carolyn a text It’s time to welcome our third Couple of the Quarter, Brad Whitson and Jennifer Tackley, to the show! They are a running couple from Winnipeg with decades of running experience together. You would be hard pressed to find a race that they haven’t done in North America. The range represented between the two of them is incredible, from shorter road runs to longer ultramarathons. With races starting to happen again, many people are daring to dream, and starting to plan their race calendars for the remainder of this season and the next. With that in mind, we thought it would be fun to ask Brad and Jenn to list their top 5 favourite road races and top 5 most recommended trail races. They have a really interesting mix of events on their list from the Montreal Marathon and the Disney Dopey Challenge, to the Javelina 100-miler and the ET 51K. We hope you enjoy this episode and maybe get some ideas for new places to explore! 5 Road Races: Montreal Marathon Disney Dopey Challenge Las Vegas Rock & Roll Marathon Twin Cities Marathon Nova Scotia Marathon 5 Trail Races: Pemberton 50k / Javelina 100M Superior 100M ET 51k Antelope 50M & 100M / Zion 50M & 100M Black Hills 100M Resources we discussed in the episode: Favourite Mantra: Get 'er done! (Brad) Favourite Place to Run: Black Canyon AZ (Jenn), Marquette (Brad) Bucket List Race: A 100-miler (Jenn), Western States (Brad) Favourite Movie: Unbreakable or Without Limits (Brad) Post-Run Indulgence: Burger & fries (Jenn), Burger & a beer (Brad) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 10, 2021

Got feedback about this episode? Send Carolyn a text Ihor Verys is an energetic 26 year old up and coming trail runner whom we met in Manitoba, although he recently moved to Chilliwack, BC to be closer to the mountain trails. Although he has been running for the last 5 years, Ihor discovered his love of trail running more recently during the pandemic, and has found himself excelling at longer and longer distances where he thrives on exploring both the boundaries of his potential and the places the trails take him. Kim met Ihor the day before she supported him as he ran the first known out and back of the 63 km Mantario Trail and he made quite the impression on her. He currently holds the one way unsupported Fastest Known Time (FKT) of 7h37m0s in 2020, and he totally blew the running community away when he ran it twice in June, a total of 125km, in an astounding 18h13m43s. Those that have done the rugged and remote trail in any length of time know how significant that is and how hard that FKT will be to beat. Ihor is a breath of fresh air. He is full of energy, enthusiasm, and passion for the trails and a sport that has him hooked. We talk about why he runs and what he loves about running, how his experience at mile 8 in his first half marathon changed him forever, and we try to tease out his secrets for nutrition and fueling for success. Ihor has some big dreams and we think you will be hearing a lot more about this young man as he makes a name for himself in the world of trail and ultra running. But remember...you heard it here first! Connect with Ihor on social: Strava Instagram: @ihorverys Facebook Resources we discussed in the episode: Favourite Mantra: Run more; worry less Favourite Place to Run: Any trail Bucket List Race: Fat Dog 120, Hardrock, Leadville Favourite Book/Movie: Born to Run , Can’t Hurt Me , Where Dreams Go to Die: Gary Robbins and The Barkley Marathons Post-Run Indulgence: Chocolate Milk, Alcohol-free beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Aug 3, 2021

Got feedback about this episode? Send Carolyn a text Today we’re pleased to welcome Carolyn’s husband’s big sister, Alana Cadieux, to the podcast. Alana is an Air Traffic Controller in the Royal Canadian Air Force and has been stationed in Cold Lake AB for the past 20+ years. Even though Alana excelled at running throughout her teens on PEI, she felt drawn to attend Dalhousie University where she played on their basketball team. For the past ten years she has proudly represented Canada all over the world in running, basketball and hockey competitions as part of the international military sports team, CISM, and in 2019 she was even named Female Athlete-of-the-Year for the RCAF. In this episode we zero in on three particularly memorable marathons, what made each one unique and the lessons she took away and now applies to her everyday life, her work, and the raising of her two children, Jayde and Jared. In this conversation we laugh, we cry and everything in between, but I’m sure by the end you’ll agree that Carolyn is pretty fortunate to have Alana as a sister-in-law. Resources we discussed in the episode: Favourite Mantra: Slow down (at the start) and smile Favourite Place to Run: Lakeside Beach, PEI Bucket List Race: PEI Marathon, Cabot Trail Favourite Book/Podcast: Born to Run , Inspired Soles Post-Run Indulgence: Grilled chicken, sweet potato fries, red wine You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 27, 2021

Got feedback about this episode? Send Carolyn a text Today co-host Kim Senechal breaks down her recent Sinister 7 50-mile race in Alberta, the first in-person race she’s run in almost two years. As if running 50 miles isn’t hard enough, this race was actually closer to 51.5 miles, it had over 9000 ft of elevation gain, and Kim completed this on the heels of moving two provinces over from the prairies, incurring crazy hail damage to her new house, starting a new job, and battling 38C degree heat! We get into what she did differently in her training to prepare for Sin 7, where her mindset was at going in, what was different re: COVID, what steps she took to avoid falling victim to the unusually high DNF rate, and how her recovery is going. It was really fun to have Kim on the other side of the mic this week answering questions and passing along the wisdom she’s gained through years of ultrarunning. Connect with Kim on Social Instagram: @flyingphalanges1 Facebook: @kim.senechal Resources we discuss in the episode: Roar , by Dr. Stacy Sims Hyponatremia You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 20, 2021

Got feedback about this episode? Send Carolyn a text With the Tokyo Olympics set to start in just a few days, we feel today’s conversation with Dennis Lang could not be more fitting! Now 70 years old, he opens with a story from when he was just 13 years old about watching a Canadian win a silver medal on the track at the Tokyo Olympics in 1964, and how that was the first of several pivotal moments that shaped the rest of his running life. Through decades of hard work and dedication, Dennis would eventually go on to achieve his own silver and bronze medals for Canada on the world stage. This story is one of passion, perseverance, planning and most of all, patience. Dennis had us on the edge of our seats during this hour of exceptional storytelling but his underlying message is one we can all stand to hear on repeat. You don’t have to be gifted to be great, seize the opportunities before you, keep on showing up ... and you just never know where life will take you! Be sure to listen right to the very end to hear a hilarious story about the 1988 Bay to Breakers race in San Francisco. And now onto our conversation with Dennis Lang. Resources we discussed in the episode: Shoe Dog: A Memoir by the Creator of Nike Favourite Mantra: Relax and do Favourite Place to Run: Whittier Park Bucket List Race: Falmouth Road Race Favourite Running Books/Movie: Running With the Buffaloes ; Fire on the Track: The Steve Prefontaine Story Post-Run Indulgence: Cold beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 13, 2021

Got feedback about this episode? Send Carolyn a text Today we’re honoured to be speaking with one of the great pioneers of Canadian women’s running, Diane Palmason. Now in her 80s and living in Comox, BC, Diane recalls how she discovered her love of running at a Sunday school picnic when she was just seven years old. By 12 she was recruited to train with the Mercury Athletic Club, a women’s only track club coached by the legendary 1928 Olympian Myrtle Cook. Diane’s career dates back to before women were allowed to run anything longer than 220 yards in competition, but in 1954 at the age of 16 she proudly represented Canada at the British Empire and Commonwealth Games in Vancouver, BC. This was the same competition where both Roger Bannister and John Landy ran under 4-minutes for the mile in the same race, so Diane even got to witness the “miracle mile.” With no more opportunities to pursue, Diane retired from running at the age of 17 and carried on with her life. She went to university, became a teacher, married and had four children. Over 20 years went by before she burst back onto the scene, inspired by Eleanor Thomas’ win at the inaugural National Capital Marathon in 1975. Since then Diane has broken Canadian records in every age group from W40-W70 and at every distance from 100m to 80k. In 2003 Diane broke seven Canadian records from 100m to the marathon all within five months, some of which were also world records. This conversation is a history lesson delivered through amazing storytelling. We owe Diane and the female runners of her time a debt of gratitude for spearheading a revolution and changing the commonly held beliefs about what women are capable of, particularly into their masters years. Addendum We can tell Diane has so much respect for the sport and its athletes because she immediately followed up with the name of the older woman who had run the National Capital Marathon multiple times...Judith Kazdan. Born in 1920, Judith was a barrier breaker much like Diane, running 38 marathons in total at a time when it was regarded as unacceptable and even dangerous. In 2010, the year after her death, she was inducted into the Canadian Masters Athletics Hall of Fame. Diane also provided a correction for an error she made in the recording. She said that by the 1976 Olympics women were still only running 200m but in actual fact they were running 1500m by then. Carolyn also made an error when we were talking about Malindi Elmore. She said Malindi represented Canada at the Olympics in the 1500m twice , but it was once...2004 in Athens. After narrowly missing making the 2008 and 2012 teams, she essentially retired from the sport only to make a huge comeback at the marathon distance 17 years later. Resources we discussed in the episode: Margaret Webb's book, Older Faster Stronger , where Diane is featured. Roger Bannister and John Landy's "miracle mile" Jim Peters marathon collapse Kathrine Switzer’s book, Marathon Woman Age grading calculator You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jul 6, 2021

Got feedback about this episode? Send Carolyn a text Jon Paradowski is a runner from Regina, SK, who describes himself as just a regular guy who’s run some 100 milers, a 200 miler and some winter ultras. Jon’s running resume includes such races as UTMB, Fat Dog 120, Cascade Crest 100, Sulphur Springs 200 and numerous appearances at the Spruce Woods Ultra. He is a very diverse athlete who also excels at winter ultras such as Arrowhead and Tuscobia. Jon runs for MitoCanada as it's a charity near to his heart for reasons he discusses on this podcast. Most recently, on May 14 Jon completed a 7269 km virtual cross country run for MitoCanada. In this episode, he talks about how he got into running and then what drew him to trail ultrarunning, tells us a crazy story about his Javelina Jundred experience and credits his family for being a huge support along the way. We hope you enjoy this episode with Jon Paradowski! Resources we discussed in this episode: MitoCanada - donate to Jon's virtual run across Canada Favourite Mantra: It’s all good; Make friends with pain and you’ll never be alone. Favourite Place to Run: Rocky Mountains Bucket List Race: Infinitus 888 Favourite Book: Born To Run Post-Run Indulgence: Pizza and beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 29, 2021

Got feedback about this episode? Send Carolyn a text Donna Bishop-Malapad is the wife of Junel Malapad whom we interviewed in Episode 19. We asked her to come on the podcast to talk about what it’s like to be the spouse and crew chief of someone who found their running passion later in life and hasn’t stopped running since! She talks about crewing Junel in the middle of the night, driving all over the province keeping track of him, and the day-to-day ups and downs of being the wife of a runner. She also touches on how she has learned to maintain her boundaries and remind her husband of her needs, and how Junel makes sure she always knows what a “wicked awesome wife” she is. Donna is a breath of fresh air and we think you will love listening to her stories during this episode! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 22, 2021

Got feedback about this episode? Send Carolyn a text Kirsten Parker is the host of Women Run Canada where she talks with Olympians, running legends, race directors and community builders who share our passion for this fantastic sport. Carolyn even had the pleasure of co-hosting an episode with Kirsten where they interviewed her hometown running Shero, Paula Wiltse . In this episode we pull back the curtain on: Her decision to start the podcast How she books such incredible guests Whether she ever gets star struck, and Who’s still on her dream guest list. In her day job Kirsten is the Operations Manager for the Manitoba Marathon. We get into the challenges of event management during a global pandemic and what changes we can expect as in-person races start to return. Kirsten began running in her late 20s during a Winnipeg February (pretty hardcore!) and has racked up her fair share of miles on Garbage Hill on her lunch breaks. As a runner, event manager and podcaster she is certainly giving back to the running community in more ways than most. Connect with Kirsten on social: IG: @womenruncanada Resources we discussed in the episode: A Behind-the-Scenes Look at the Ali on the Run Show Favourite Mantra: Joy finds space Favourite Place to Run: Anywhere when her mindset is right Bucket List Race: Chicago Marathon; Freakin Fast Marathon Favourite Book(s)/Movie: Let Your Mind Run ; Bravey ; Tracktown Post-Run Indulgence: Americano and pain au chocolat from Park Line Coffee You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 15, 2021

Got feedback about this episode? Send Carolyn a text Joel Toews is a husband and father from Winnipeg who loves trail running and organizing races for trail runners under On The Edge Running. During the day (when not shut down by COVID) he’s a Personal Trainer and Group Training Coach at North Star Fitness. He’s been running since high school and almost exclusively trails and ultras for 10 years. His most notable finishes include Superior 100, Bighorn 100, Canadian Death Race, Actif Epica and Voyageur 50. In this episode we discuss: Joel’s running origin story Lessons learned from his first 100 miler Crewing at Western States and how this year will be different His 2019 Canadian Death Race mud story The trials and tribulations of being a race director for grassroots trail races during a pandemic Joel is such an easy person to talk to and listen to that we are sure you will enjoy our banter with Joel! Connect with Joel on social: IG personal: @joelatoews IG personal training: @joelatoewspersonaltraining IG trail running events: @ontheedgerunning Resources we discussed in the episode: Favourite Mantra: It never always gets better. Favourite Place to Run: Falcon Ridge, Birch Bucket List Race: Western States, Hardrock, Leadville, Arrowhead, Fat Dog Favourite Running Move: The Runner Post-Run Indulgence: Fries, Chips You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 8, 2021

Got feedback about this episode? Send Carolyn a text Jeff Vince is a 73 y.o. Winnipeg running legend who has been inspiring his community to lace up their shoes for well over 40 years. A retired Chartered Accountant, by his mid 30s Jeff described himself as a stressed out overweight workaholic couch potato who desperately wanted to change his lifestyle. Since then he has run over 87 marathons and 107 half marathons that have taken him all over the world, including each of the six World Marathon Majors (London, New York, Boston, Chicago, Tokyo, Berlin). So far he has logged over 71,000 miles in his running career, which is enough to almost circumnavigate the globe three times! In 2013 Jeff was inducted into the Manitoba Runners’ Association Road Running Hall of Fame for his contribution as an athlete and a community builder. He has volunteered countless hours of his time with the Manitoba Runners’ Association and Athletics Manitoba to grow the sport of road running, and his Facebook group Runners Over 50: You are only as old as you feel now has over 18,000 engaged members from all across the world. Every running community has those incredible leaders who work tirelessly to leave the sport better than they found it, and here in Winnipeg we’re fortunate to have Jeff Vince. Connect with Jeff on social: FB group: Runners Over 50: You are only as old as you feel IG: @Jeff.vince Resources we discussed in the episode: Favourite Mantra: We’ve got this! Favourite Place to Run: Canmore, AB Bucket List Race: Marathon by the Sea (Saint John, NB) Favourite Running Books/Song: Jeff Galloway’s books, Born to Run (Bruce Springsteen) Post-Run Indulgence: A beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jun 1, 2021

Got feedback about this episode? Send Carolyn a text Heidi Schmaltz is a trail ultrarunner, nurse, and mother of 2 from Saskatchewan, Canada. Heidi and Kim have literally crossed paths on the trail but have never officially met in person. That said, thanks to modern technology and the relatively small trail running community of the Canadian Prairies, Kim & Heidi have gotten to know each other over time and Heidi feels like someone Kim has known for years. Heidi is an independent free spirit, a thinker and a running philosopher. We think you will find this episode relaxed, introspective and insightful as you hear Heidi’s thoughts that come from a place of deep knowing, of grief, of joy...and of lots of time on the trails. Connect with Heidi on social: FB & IG: @HISchmaltz Resources we discussed in the episode: Favourite Mantra: No one is coming for you, so figure it out! Favourite Place to Run: Anywhere with friend Robin; river valley Bucket List Race: Lost Souls 200-MILER (doesn’t exist), Badwater Favourite Book(s): Explorers of the Infinite ; Eat and Run Post-Run Indulgence: Sipping a big coffee while cheering people in; black licorice You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 25, 2021

Got feedback about this episode? Send Carolyn a text How often do you think about your teeth in the context of your running? Kim comes from a family full of dentists, so dental health has always been something on her radar. Despite it being something she thinks about, there doesn’t seem to be many people talking about dental health in running and endurance sport, so she invited her cousin, Ken Pierson, to come on the podcast to discuss this unique topic. Ken is a married father of 4 girls. He is a dentist who spent the first 18 years of his career in general dentistry and he currently owns and works full time at Happy Bear Surgery Center, which serves children in central California who need sleep dentistry to accomplish their dental treatment. Ken has completed 6 marathons and 2 Ironman triathlons, but still states that mountain biking is his first love...we’ll forgive him for that. This is a super interesting discussion on: how to minimize the impact of those sugary gus, chews, and sports drinks on your teeth how mouth breathing can negatively impact not only your oral microbiome but your face structure, and how stress related to high training loads (and life) can result in grinding your teeth! He has several logical and simple tips for runners who want to protect the health of their teeth during training, racing, and life. Honestly we found this conversation fascinating and we hope you do too! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 18, 2021

Got feedback about this episode? Send Carolyn a text Meet our second Couple of the Quarter ... Jenn & Brock Tadashore. Jenn & Brock are both health professionals in their 40s from Collingwood ON with two young girls and a very full life, yet they somehow manage to make running and their relationship top priorities. In this episode we get into: How they juggle it all If it ever causes friction between What happens when they’re sidelined with injuries, and If they ever book in with one another for treatment. As you’ll hear, Jenn & Brock are highly ambitious and expect a lot out of themselves, but they’re also incredibly fun and down-to-earth. These two dropped a lot of wisdom in our hour together so please enjoy this conversation with Jenn and Brock Tadashore. Connect with Jenn & Brock on social: IG Jenn: @jenntadruns IG Brock: @brocktadashore You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 11, 2021

Got feedback about this episode? Send Carolyn a text When we asked Caroline Wiebe to be on the podcast, she responded with, “I’m not that interesting. Who would want to hear MY story?” At Inspired Soles we want to hear those real life stories from all types of runners and we think you will agree that Caroline has a story worth sharing! Caroline is a 49 year old mother of two and a registered nurse who works in multiple hospitals and home care. She started running 11 years ago and her first race was a 5 km gift to herself on Mother’s Day. Since then she has racked up such an impressive road running resume she stopped counting her marathons at 20, and she has done many trail ultramarathons including several 100 milers. She talks about how positive peer pressure from her running community helped her to stop smoking, how being super organized is the only way she fits it all in, and she fondly reminisces about trips with her kids that always seemed to include a race as well lots of family time before and after. Caroline is refreshingly unapologetic about how running is the gift she gives herself, the one thing that she does for her. Happy Mother’s Day to all those running moms out there. We think there is a lot that will hit home with you during our chat with Caroline! Connect with Caroline IG: @caro4running Resources we discussed in the episode: Favourite Mantra: Convince your mind and your legs will follow; Just one more (lap, mile, day/night) Favourite Place to Run: Any trail in warm weather Bucket List Race: Marathon des Sables stage race in Morocco in 2022 Favourite Podcast: Inspired Soles Post-Run Indulgence: Long bath, nap, ice cream You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

May 4, 2021

Got feedback about this episode? Send Carolyn a text Trevor Funk is an incredibly versatile runner from Saint John, NB who enjoys running 5k to marathon distances on the road and he recently started taking his runs onto the trails as well! In fact, Trevor enjoys running so much that at the start of the pandemic he began a year-long streak, running a minimum of 2K every day for 366 days. Trevor talks about why he decided to do a run streak, how he managed to get his runs in every day and how he dealt with injury. As an accountant, he expresses his love for spreadsheets, data tracking and even how much mileage he managed to get out of his shoes! Trevor is a brand ambassador for Salming Canada, Beet It Canada and Nuun Hydration, as well as the proud father of his favourite running partner - his son. Connect with Trevor IG: @uptownsjrunner Resources we discussed in the episode: Favourite Running Music: Tremonti; Firing at the Sky Favourite Place to Run: Rockwood Park, NB Bucket List Race: Big Sur Marathon, World Major Marathons Favourite Movie/Book: Anything Terry Fox Post-Run Indulgence: Craft beer CBC interview You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 27, 2021

Got feedback about this episode? Send Carolyn a text Cassandra Bonn is 45 year old Account and Sales Executive with Quinte Broadcasting in Belleville ON. She took up running in her early 30s and even though her two children were young at the time, she went all in on training to the point that she qualified for the Boston Marathon. In 2013 with her husband, children and mother in the crowd, she absolutely nailed her first crack at Boston in a net time of 3:34:46. After collecting her medal and belongings, she was walking rather gingerly towards the family meetup area when the two bombs went off. What followed was utter chaos as she and thousands of others tried to make sense of what had happened and flee to safety. Cassandra walks us through the range of emotions she felt from confusion to terror as she reunited with her family and left the gridlocked city. It’s been 8 years but the sound of emergency vehicles can still trigger a visceral response in her today. Cassandra didn’t allow her Boston experience to be defined by that tragedy. The following year in 2014, she and her husband were two of the over 35,000 Boston Strong runners who made the trek from Hopkinton to Boylston Street, crossing the finish line hand in hand. This is one heck of a story, so with further delay let’s get into it with Cassandra Bonn. Resources we discussed in the episode: Favourite Mantra: Treat people the way you'd like to be treated Favourite Place to Run: Vancouver, Country Roads Bucket List Race: Wine Run (California), Rock & Roll (Vegas), Disney Favourite Movie: Boston Marathon Documentary Post-Run Indulgence: Cheese, chocolate and wine You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 20, 2021

Got feedback about this episode? Send Carolyn a text Lynsey Romano is the owner of Skyline Run Coaching, a virtual business based in Airdrie, AB with a team of two coaches and over 35 athletes. They create personalized and evidence-based running and strength training plans with an emphasis on enjoyment of the sport and long term athlete development. Lynsey is a lifelong learner when it comes to both the science and art of coaching, taking into account the unique needs of every athlete on her roster. Lynsey is extremely modest but she is also one heck of a fast runner! Among accomplishments such as running the Boston Marathon twice, in 2019 Lynsey outright won the Calgary Half Marathon and holds a personal best at that distance of 1:20:21. In this conversation we delve deep into: The importance of strength training for runners Fueling for performance Reframing the idea of “motivation” Lynsey’s Credentials Certified RRCA running coach - Level 1 Training Peaks certified coach - Level 1 National Academy of Sport Medicine - Performance Enhancement Specialist CanFit Pro personal trainer NCCP Endurance Coach (pursuing certification status over the next couple of months) Connect with Lynsey IG: @skylineruncoaching Website: Skyline Run Coaching Resources we discussed in the episode: Coach Jay Johnson’s SAM (strength and mobility) routines Coach Jay Johnson’s Lunge Matrix and Leg Swings On Coaching with Magness and Marcus (podcast) Favourite Mantra: Relax and flow Favourite Place to Run: Anywhere it’s not windy or snowy! Bucket List Race: Chicago Marathon Favourite Movie/Book: Prefontaine/ The Science of Running by Steve Magness Post-Run Indulgence: A nap You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 13, 2021

Got feedback about this episode? Send Carolyn a text Dalip Shekhawat is a passionate educator, mountaineer, and ultra runner who grew up in the Himalayas and now calls Winnipeg home. Dalip has climbed over fifteen mountain peaks including Mt. Everest on May 16, 2019. He works at St. Amant school as a special education teacher and he is also a member of Royal Winnipeg Rifles, a primary reserve infantry regiment of the Canadian Forces. Dalip found his passion for running during his training for Mt. Everest but has continued racking up the miles ever since. As a way to give back, he has raised funds for multiple charitable organizations through his running including the St. Amant Foundation and Wounded Warriors. Last year he founded the Rising Runners running group. Dalip is a husband and father of two boys as well as a brand ambassador for Salming Canada. Connect with Dalip: FB: Shek Dls Strava: Rising Runner group Resources we discussed in the episode: Favourite Mantra: Metamorphosis; strong and ready Favourite Place to Run: Mystic hills of Treherne Bucket List Race: North Pole Marathon Favourite Book/Movie: Surviving the Extremes / Meru, Mount St. Elias & K2 Post-Run Indulgence: Sleep You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Apr 6, 2021

Got feedback about this episode? Send Carolyn a text This episode marks the end of another quarter where Kim and Carolyn reflect on their own running, what’s new in their lives, and industry news including potential trail and road races throughout Manitoba and around the world. Kim kicks things off with a pretty big announcement that is making for lots of changes in her life and her running, and Carolyn has taken on a new role in the running world that she is really excited about. One update since recording this episode: the WPS half marathon/5k in Winnipeg on May 2 is sadly not able to take place in-person. We finish with a discussion on RED-S as well as some excellent resources should you wish to learn more. Once again, we want to thank all of our incredible guests for sharing their stories and we want to thank YOU for helping us surpass the 5000 downloads milestone! If you’re enjoying this podcast, it would mean the world to us if you could take a screenshot, share it and tag us on social media, subscribe, or leave a rating and review. All of this helps connect runners with inspiring stories as they train for their next adventure. Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS. Carolyn's Instagram Carolyn's Facebook Carolyn's website (sign up for her free weekly newsletter on the homepage) Resources we discussed in this episode: Women Run Canada podcast interview with Lynsey Romano (Carolyn's strength coach) Lynsey Romano’s website (Skyline Run Coaching) WPS half marathon Canadian Masters Athletics Women Run Canada podcast interview with Karla del Grande Boston Marathon Manitoba Marathon The Barkley Marathons MATR trail clean up Roar Stacy Sims TEDx: Women Are Not Small Men You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 30, 2021

Got feedback about this episode? Send Carolyn a text Have you ever been secretly terrified that you have a stress fracture, wondered what RED-S is, or had trouble deciding whether you should run through that tendon pain or not? Today we're speaking with Dr. Sylvia Loewen, a Sports Medicine Physician at The Pan Am Clinic in Winnipeg, Medical Advisor to the Pan Am Running & Gait Centre, and an avid runner herself. She joins us to help unpack information not only about common running injuries, but also some rather less common but equally important injuries. Dr. Loewen has an insatiable curiosity for learning and is a wealth of information. We know you will have many of your questions answered as you listen to her share her wisdom as both a sports medicine physician and a runner. Connect with Dr. Sylvia Loewen: Pan Am Clinic, Sport Medicine Department You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 23, 2021

Got feedback about this episode? Send Carolyn a text Kathy Wiens is the Executive Director for the Manitoba Runners’ Association and has had an avid relationship with running for decades. We invited her on the podcast to talk about organized running in 2020 and 2021 and the challenges faced by race directors and event organizers going forward. We get her take on the cancellation of the Stonewall Quarry Race, and what we hope will come from the exposure the planned event provided the running community with regards to Public Health Orders. It has been one year since the world ground to a halt. Races were cancelled, flights and hotels were cancelled, and many events flipped to virtual. Some silver linings have become apparent in the last 12 months and one thing that has not only remained unchanged, but been amplified, is how runners are still desperate for community and seek to support each other in any way we can. Connect with Kathy and the MRA: Email: office@mraweb.ca Phone: 204-477-5185 MRA Website: https://mraweb.ca IG: @manitoba_runners FB: @manitobarunnersassociation Resources we discussed in the episode: Stonewall Quarry Race cancellation Virtual Stonewall Quarry Run Winnipeg Police Service Half Marathon & 5k Islendingadagurinn 53rd Annual Road Race Favourite Mantra: It is what it is Favourite Place to Run: Fish Creek Provincial Park (Calgary) Bucket List Race: London Marathon (in a previous life), 5k by the end of 2021 Favourite Book: James Bond series Post-Run Indulgence: Coffee and an egg scramble You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 16, 2021

Got feedback about this episode? Send Carolyn a text Roslyn Smith is a 72 year old road runner from Comox, BC who holds Canadian masters records in the 8k (37:44, W70), half marathon (1:39:06, W65) and marathon (3:39:35 W65; 3:52:20 W70). In 2019 she flat-out won her 70-74 age group at the Boston Marathon, beating her running idol Jeannie Rice by over 10 minutes in a true display of the tortoise and the hare tale. Roz’s over 40 year running career began in the western arctic where she taught physical education, but it really took off in 2005 when she retired to Comox and had more time to train. In this episode we discuss: Her 2019 Boston win What’s changed about the sport and her approach to training as she’s gotten older Who’s in her support network, and The importance of challenging herself through speed work. Roz is a fierce competitor but she’s also incredibly down-to-earth. If you’ve been searching for evidence that we can run strong into our 8th decade of life, look no further than this inspiring interview with the one and only, Roslyn Smith. Resources discussed in the episode: Our interview with Roz's coach, Dr. Wayne Crowe Favourite Mantra: Feel strong; You’re doing well; Feel the crowd Favourite Place to Run: One Spot Trail; Victoria (Oak Bay, Uplands, Dallas Rd) Bucket List Race: Berlin Marathon; Scotiabank Toronto Waterfront Marathon Favourite Book: Older, Faster, Stronger by Margaret Webb; Girl Runner by Carrie Snyder Post-Run Indulgence: Burger, fries and a beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 9, 2021

Got feedback about this episode? Send Carolyn a text Will Barkan is an accomplished ultrarunner from San Francisco, CA who is legally blind. He was diagnosed with Stargartd’s disease at age 10 and has had progressive vision loss since then. He has been legally blind since high school, but has not let his disability limit his lifestyle. In addition to completing the Pacific Coast Trail in four months, he has completed the Boston Marathon, Tahoe Rim Trail Endurance Run 100, Lake Sonoma 50, Sean O-Brien 100K and many many more races. He runs with a guide, and has not let his anatomical vision loss limit his vision for what he can accomplish in racing and in life. In this episode we talk about: the unique challenges of running with vision loss in urban vs. trail environments what it’s like to run with a guide the hazards of falling how Will has developed resiliency for running and for life within the contexts of his disability. Resources we discussed in the episode: Favourite Mantra: Work hard, have fun, be safe; Take good care of your team, they'll take good care of you Favourite Place to Run: Desolation Wilderness in Tahoe Basin Bucket List Run: Infinitus 500k Favourite Book: North by Scott & Jenny Jurek Post-Run Indulgence: Beer and lunch (tacos) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Mar 2, 2021

Got feedback about this episode? Send Carolyn a text We are so excited to be kicking off a brand new series called Couple of the Quarter where once every three months we go deep with a couple about how running fits into their relationship. It will be one of two scenarios -- they are either both runners or just one partner is a runner, like our first twosome today -- Andrew and Darla Forbes. Andrew and Darla are both health professionals in their 50s from Belleville ON who have four adult children and a very full life but they somehow make it all work despite one of them being super passionate about running and the other...not so much. We get into how this impacts their family life, whether it ever causes friction between them, how they navigate the inevitable running social functions, and what happens when the runner can’t run or has a disappointing race. As you’ll hear in this episode, Darla and Andrew are such a blast and I think you’re going to love their energy. Just a warning, this episode has plenty of adult language so if you have young children nearby we would recommend grabbing a set of headphones first! And now onto our conversation with Darla and Andrew Forbes. You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 23, 2021

Got feedback about this episode? Send Carolyn a text Shane Mascarin is a 46 year old range biologist from Wainwright, AB with an impressive endurance sport resume. He is a roadrunner, trail runner and triathlete who has completed approximately 10 marathons, over 35 ultramarathons including 14-100 milers and the Moab 240, as well as 10 full Ironman competitions. Kim met him somewhat virtually in 2016 when they were fellow Salming ambassadors, and they got to know each other better at the 2018 Canadian Death Race, where Shane has been a 5x solo finisher. Despite being a very high functioning person and athlete, Shane has recently become more outspoken about the challenges he has faced living with mental health illness and we feel he has a really important message to share. In this episode we talk about the difficulties he has faced seeking help in our current Canadian medical system, how running has helped him cope and how he puts his running lows into perspective, as well as how important it is to have more conversations like this one. Shane is currently an ambassador for Hammer Nutrition Canada, and we would like to give a shout out to them for not asking him to be anyone other than his true authentic self. Thanks to Shane for coming on our podcast to share his thoughts and experiences with us. Connect with Shane: IG: @wild_meat_athlete FB: @shane.mascarin Resources we discussed in the episode: Favourite Mantra: Embrace the suck Favourite Place to Run: The Alps; Grand Cache (AB) Bucket List Run: World Ironman Championships (Kona); Boston Marathon; Western States; Triple Crown of 200s Favourite Book: Iron War Post-Run Indulgence: Bacon cheeseburger; Dairy Queen Blizzard You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 16, 2021

Got feedback about this episode? Send Carolyn a text Dr. Wayne Crowe has been practicing medicine in the Comox Valley since 1983 and transitioned to semi-retirement in 2018. He strongly believes in food and movement as medicine, and was a pioneer in his field in prescribing exercise and lifestyle modifications before medication whenever possible. Always an active person, Wayne didn’t start seriously running until age 49, which makes his 2:49:58 marathon PB that much more impressive. There is no doubt Wayne is committed to his physical fitness, but as you’ll hear in this conversation he is equally dedicated to his mental fitness. He brings a refreshingly positive attitude to everything he does, including rehabbing from injuries and dealing with all that was 2020. Wayne is actively involved in his running community as a race director, current board member, and past president of the CVRR. He is a lifelong student who loves to learn and share what he’s learned with others, which is why we’re so excited to be sharing him with you today. This episode is jam-packed with actionable truth bombs, and if you listen right to the very end you’ll hear him tell a fairly embarrassing story about Carolyn that she promised wouldn’t land on the cutting room floor. Please enjoy our conversation with Dr. Wayne Crowe. Resources we discussed in the episode: Favourite Mantras: He thinks of it as "self-talk" (more than a mantra) and feels it needs to be appropriate to the situation , planned ahead of time, and practiced in training. In training - Good; Yes; Pay now or pay later; Take it easy; Fast feet In a long/tempo/progression run - Take it easy; Feel the pace; This is where you want to be; It's supposed to hurt Early in a race - Settle in; Execute Mid-race - Keep it smooth/loose; Sing childhood songs to disassociate Late in a race - Light feet; Count to get out of your head; It's go time; Push Favourite Places to Run: Nymph Falls, Dove Creek, One Spot Trail Bucket List Runs: Tokyo Marathon (last of the six world majors), Chuckanut (trail 50k) Favourite Book: Any book by Matt Fitzgerald , Fast After 50 , Endure , The Wind Is Not a River Favourite Podcasts: KoopCast, The Science of Sport, Science of Ultra Post-Run Indulgences: Healthy smoothie; Salmon burger with yam fries You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 9, 2021

Got feedback about this episode? Send Carolyn a text Heather Giffin is a 41 year old speech-language pathologist, business owner, wife and mother of two boys from Napanee, ON. Running has played different roles throughout her life, but perhaps most notably is how it helped her move through postpartum depression after giving birth to both of her children. Running shifted from being about performance to being about JOY. This conversation is raw and real. Heather shares how her entry into motherhood was anything but what the Hallmark cards promised, how she came to terms with going on medication, what it means to be an “obliger” and how she leveraged this tendency to propel her (in regular clothes) and her friend (wearing full-on fire gear) across the finish line of the 2019 Scotiabank Toronto Waterfront Marathon. While it might have been easier to stay quiet about her mental health challenges, Heather is not one to shy away from difficult things. She chose to speak with us today in the hopes that it helps even one other person to feel less alone. Resources we discussed in the episode: Heather's SLP business, Big Words Little People Favourite Mantra: Borrowed from “kindness meditation” she focused positive thoughts on somebody in her life during each kilometre of the marathon Favourite Place to Run: On a trail with Carolyn Bucket List Run: Napanee Heritage 5k , Race in Iceland Favourite Book: Better Than Before Post-Run Indulgence: A nap You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Feb 2, 2021

Got feedback about this episode? Send Carolyn a text Solana Green is at the center of the running scene on British Columbia’s west coast. A Burnaby native, she now calls Squamish home where she’s co-owned and operated their only trail and mountain running store since 2016 called Capra, which is Latin for “mountain goat.” In 2013 she started a Facebook group called Ladies of the Trails to help demystify trail running for women who are intimidated by the sport. Over the years it has grown to 4400 members and, prior to COVID, 50-60 women would routinely show up in person for special events. Solana has served as one of the race directors for the 5 Peaks BC running series, and ever since 2016 she has hosted the November thirty x 30 challenge, which involves being active for 30-minutes during all thirty days of November. It has exploded from 60 participants in 2016 to a whopping 2315 participants in 2020. Above all else, Solana is a passionate community builder with a mission to create safe spaces where runners from all walks of life can connect with each other and feel like they belong. When Solana isn’t working at Capra, she can be found on trails with her three dogs, all Australian shepherd crosses named Jinx, Zeus and Thor. Connect with Solana/Capra: Capra Website: https://www.capra.run Solana’s IG: @solanaleigh Capra’s IG: @caprarunning Capra’s FB: @caprarunning Ladies of the Trails free FB Group Resources we discussed in the episode: Favourite Mantra: Stronger than you think Favourite Place to Run: The Alps Bucket List Run: Trans Alps 6-day stage race Favourite Book: My Life on the Run by Bart Yasso Post-Run Indulgence: Ice cream (Squamish’s Alice & Brohm ) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 26, 2021

Got feedback about this episode? Send Carolyn a text Junel Malapad is somewhat of a Winnipeg running legend and it’s hard to not get caught up in the energy of the many running movements that he has spawned. While Junel seems most comfortable running for charity, he has done dozens of half and full marathons, several ultramarathons, and has organized countless fun runs for the members of his community. He is a leader for Winnipeg Run Club, a run ambassador for Lululemon, and the founder of the BridgeForks Running group. In this episode, Junel tells us about how he started running in his late thirties in the hallways at work after a pep talk from his doctor, and how he recently decided to celebrate and honour his 50th year of life by running 50K 50 times in the 12 months of 2020. In doing so, he used his voice to bring attention to 12 charities and raise a combined $40,000 for the causes closest to his heart. Junel has created impact and inspired many to lace up their shoes and just start moving. Connect with Junel on Social Instagram: @jmalapad Facebook: @junel.malapad Facebook Group: Keep Moving, Sharing and Inspiring Resources we discussed in the episode: Favourite Mantra: Keep moving, sharing, and inspiring; So far you’ve survived 100% of your worst days Favourite Place to Run: Marinduque (Philippines) Bucket List Run: Ultra Trail du Harricana (125k race in Quebec) Favourite Book: ReclaimingTom Longboat Post-Run Indulgence: Half coffee, half hot chocolate, Oreo Cranked energy bar You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 19, 2021

Got feedback about this episode? Send Carolyn a text Melanie Henning sought out Coach Carolyn to help her improve at the half and full marathon distances. She was a speedy kid throughout elementary school who routinely beat the boys in short races, but a number of moves with her military family had her gravitating to team sports for their social benefits. Running took a backseat for the next 20 years but she found it again in her early 30s, in part because of the favourable weather conditions in Monterrey, Mexico where she’s lived since 2002. Half marathons were her go-to distance and she always swore she would never run a full, but that changed in 2018 when she was navigating a significant challenge in her personal life. Melanie decided to tackle the marathon to prove to herself that she can do hard things. She ultimately caught the bug and has gone on to complete three marathons, all of which have taught her many lessons. We get into the complexities of being a woman runner, managing your inner dialogue, learning to relate differently to things outside of your control, and the power of owning perceived failures. Resources we discussed in the episode: Favourite Mantra: I run for those who can’t and I keep going because I can Favourite Place to Run: Exploring a new city Bucket List Run: Big Sur Marathon Favourite Book: Born to Run Post-Run Indulgence: French fries and Skittles (not together!) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 12, 2021

Got feedback about this episode? Send Carolyn a text Scott Sugimoto is a 61 year old gentleman from Winnipeg who has an extensive running history in both road and trail running. He has completed multiple half and full marathons, as well as many trail ultramarathons including Actif Epica and Arrowhead. Scott has an affinity for winter running and is a wealth of knowledge on the subject. In this episode we get into the dos and don’ts of winter running including: What to wear What NOT to wear How to keep your water from freezing, Preventing frostbite Winter footwear. We are grateful to Scott - one of Kim’s closest friends - for sharing his winter running wisdom with us. Resources we discussed in the episode: Favourite Mantra: Just survive somehow; I am one with the Force and the Force is with me Favourite Place to Run: BC mountains Bucket List Run or Fat Bike Ride: Tuscobia, Arrowhead 135, Iditarod Trail Invitational, Greenland Arctic Circle Trail Favourite Movie/Book: Prefontaine ; On Thin Ice ; In Shackleton's Footsteps ; Post-Run Indulgence: A cup of soup Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS. Connect with Kim & Carolyn: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Jan 5, 2021

Got feedback about this episode? Send Carolyn a text Vicki Romanin is a firecracker of a lady runner from Whistler, BC. In her words, she is a grateful, silvering, 60 year old mom/wife/retiree with a growing passion for mountains who is showing no signs of slowing down. Although she has a lifetime of running experience, over the last decade Vicki has tackled some increasingly difficult and impressive races including the Boston Marathon, Cascade Crest 100 miler, Fat Dog 120, and Tor des Geants. Even COVID didn’t slow her down this year as she decided to do her own Whistler Alpine Meadows run this summer “just for fun.” No marked course, no official aid stations, just her and a few pacers. In this episode we talk about passion and planning, overcoming adversity and stress fracture, the value of good coaching, and the secrets to longevity in running. As you listen to Vicki talk, you can hear the intensity and passion in her voice as she speaks about the mountains, the trails, and her intense gratitude for her continued ability to experience it all in such an intimate way. We hope you are inspired by Vicki’s energy as much as we were. Resources we discussed in the episode: Favourite Mantra: Focus. Breathe. Relentless Forward Movement. Favourite Place to Run: Whistler, BC (Panorama Ridge) Bucket List Run: Tors des Geants, Triple Crown of 200s (600M of racing over 8 weeks - Big Foot 200M, Tahoe 200M, Moab 240M) Favourite Book/Movie : Sports Nutrition for Endurance Athletes . Scott Jurek’s books . Trail Running Film Fest . Post-Run Indulgence: Vegan burger (anything but sugar!) Vicki’s Blog: https://talesoftrails.me/author/vickiromanin/ You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 29, 2020

Got feedback about this episode? Send Carolyn a text Today marks the last Inspired Soles episode of 2020 where we *finally* share the story of how we met and take you on a behind-the-scenes tour of our life as podcasters. We cover all kinds of embarrassing bloopers, as well as reflections from our 14 guest interviews. We get into Carolyn’s marathon DNF and redemption run this fall, and Kim shares about her virtual Limitless Vertical Challenge and completing the entire Mantario Trail in one day. We want to thank all of our incredible guests for sharing their stories and we also want to thank YOU for listening. If you’re enjoying this podcast, it would mean the world to us if you could tell a friend about it, subscribe, or leave a rating and review. All of this helps connect runners with inspiring stories to get them out the door this winter. Connect with us: Email us with guest ideas: inspiredsolescast@gmail.com Inspired Soles Instagram Kim's Instagram Kim's Facebook Kim's website Carolyn's Instagram Carolyn's Facebook Carolyn's website Resources we discussed in this episode: Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS. Carolyn's Run Coaching for 5k-half marathoners looking to improve their performance. Programs begin in January 2021: https://www.carolyncoffin.com/run-faster/ You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 22, 2020

Got feedback about this episode? Send Carolyn a text Today we’re speaking with the Running Room founder, John Stanton, who back in 1981 was an out-of-shape 2-pack-a-day smoker that could barely run from one lamppost to the next. His now popular run:walk approach got him pretty darn fit, to the point that his first 19 marathons were all under 3-hrs and he even made it to the World Ironman Championships in Kona, Hawaii. In 1984 he opened a tiny store in Edmonton to service the needs of local runners, which has grown to become the largest running retailer we all know and love with over 100 outlets and 1300 employees throughout North America. But he’s perhaps best known for being the mascot of the Running Room. If you’ve attended a major road race in Canada we’ll bet you’ve stood in a long lineup to get your selfie with this legend, and Carolyn even opens with a story of her various meetings with him over the years. Close to 1 million people have gotten their start in the sport at a Running Room clinic, and that doesn’t include the millions more who have independently followed the advice in his 10 best-selling books. John has received numerous awards for his contribution to the health and fitness of our nation, he serves as an Honorary Col to an army unit in Edmonton, he is an inductee to the Canadian Retail Hall of Fame, he is regularly featured on national news and radio shows, and if that weren’t enough...he is a member of the Order of Canada. John Stanton is powerful but also incredibly humble, and as you’ll see in this interview he genuinely loves the sport of running and possesses a remarkable ability to help others fall in love with it as well. We are so grateful to him for sharing this hour with us, and we hope his words will add an extra spring in your step today. Connect with John: Runningroom.com Facebook Twitter Resources we discussed in the episode: Favourite Mantra: I am strong, I am fit, I’m a well trained athlete, I believe in myself and the people around me, I can do this. Favourite Place to Run: Kona, Hawaii Bucket List Run: World Ironman Championship, Kona, Hawaii Favourite Movie: Running Brave (story of Billy Mills) Post-Run Indulgence: Chocolate ice cream You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 15, 2020

Got feedback about this episode? Send Carolyn a text Dave Proctor is a Canadian running legend, and is considered one of the top 10 ultramarathon runners in the world. He is a 40 year old father of three from Okotoks AB, a massage therapist, and the Canadian record holder for the 24, 48 and 72 hour continuous run events. He has also held world records for the furthest distance run on a treadmill in 12 and 24 hours (260.4kms) as well as the fastest 100 mile time of 12:32. In 2018 he founded Outrun Rare, and attempted to run across Canada in record time to raise funds for the Rare Disease Foundation, something he plans to reattempt in 2021. Most recently Dave has been making a name for himself with backyard ultras. He placed 3rd at the 2019 Big’s Backyard Ultra in Tennessee where he ran 52 yards for a total of 348.9km. If you haven’t noticed already, runners are super cool people and even the most elite among us are just genuinely nice, solid people. Dave is no exception, and in this episode you will hear some of the wisdom he’s gained over the years not only about running, but about life. This conversation is not only exciting and inspiring, but also brutally honest and real. Resources we discussed in the episode: Outrun Rare Dave's website Chasing Tomorrow Podcast IG: @daveoutrunsrare Facebook Twitter: @runproctor Rapid Fire Questions: Favourite Mantra: All day Favourite Place to Run: Kenya Bucket List Race: A marathon; Big's Backyard Ultra (Tennessee) Favourite Book: Born to Run ; In Search of Al Howie Post-Run Indulgence: A&W onion rings You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 8, 2020

Got feedback about this episode? Send Carolyn a text Today we’re talking to Carolyn's husband, Johnny Coffin, who is a LCol in the Royal Canadian Air Force and the Chief Running Official for the Canadian Armed Forces. He grew up on a strawberry and raspberry farm on PEI and spent his childhood playing every sport imaginable while trying to keep up with his three older siblings. He came to running in his late 20s as a convenient way to stay fit while he was deployed all over the world. He got as far as he could using his “no pain no gain” mentality before seeking out the advice of a running coach, who happened to be Carolyn's brother Kevin Beatty. Johnny references Kevin several times during this episode so if you’d like to learn more about Coach Kevin, check out episode 3 where we interviewed him about his coaching philosophy. We cover a lot of ground in this episode, including the story of how Carolyn & Johnny met, running slower to get faster, building mental toughness, and the importance of wind-proof underwear! Resources we discussed in the episode: Favourite Mantra: WWCD - What would Carolyn do? I am a machine; Good Favourite Place to Run: Confederation Trail (PEI) Bucket List Run: Boston Marathon Favourite Book: Once a Runner Post-Run Indulgence: Tiger Woods fist pump or 30-sec pity party, post run party including a glass of cabernet sauvignon You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Dec 1, 2020

Got feedback about this episode? Send Carolyn a text Today we’re talking with Deborah Halliday-Mills, who Carolyn met earlier this year when she snagged a spot on her charity team for the Chicago Marathon. Deb is the charity and event manager for an amazing global non-profit called 261 Fearless, whose mission is to empower women through running. Affectionately known as Fearless Deb, she describes how she found running at the age of 40 while going through a challenging time in her life. As a proud back-of-the packer who has now completed 17 half marathons and 8 full marathons, Deb shares how she came to work for 261 Fearless, the positive impact they’re having on women around the world, the small world connections she has with both Kim and Carolyn, and the story behind the scar on her face from an encounter with the great Meb Keflezighi! This episode absolutely encapsulates what so many of us know in our hearts to be true...that running really can change your life. Resources we discussed in the episode: 261 Fearless Favourite Mantra: It's all part of the adventure; Stand sure Favourite Place to Run: Yosemite; Moraine Lake Bucket List Race: An Ironman; Iceland Volcano Marathon; Easter Island Marathon Favourite Book: Girl Runner Post-Run Indulgence: A cold beer and a juicy burger! You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 24, 2020

Got feedback about this episode? Send Carolyn a text Carlene Van Tongeren is an accomplished middle distance athlete. She discovered her natural talent for cross country and track in grade school in Victoria, BC, which eventually took her to Simon Fraser University. There she competed in everything from 800m to 3000m, with her specialty being the 1500m and DMRs. Carlene was fortunate to compete with and against several women who have gone on to represent Canada at the Olympics and other international competitions, but she credits her many outstanding coaches for helping to foster a love of the sport and inspiring her to actively give back to the next generation. Now 40, Carlene is running as strong as ever as a masters athlete, despite a very full life as a registered clinical counsellor in the Comox Valley, a wife, and a mother of two young children. Warning: This episode might just make you want to break out your track spikes and see how fast you can actually go! Resources we discussed in the episode: Favourite Mantra: Take what the body gives; Stick it in; Steady and strong; You've got this Favourite Place to Run: Trails (Cumberland, Seal Bay); any oceanside run Bucket List Run: World Masters Games 1500m; sub-5 mins in 5th Street Mile; attempt to break Canadian Master's Record for 4x800m relay Favourite Book/Movie: Let Your Mind Run , Without Limits Post-Run Indulgence: Replaying the race You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 17, 2020

Got feedback about this episode? Send Carolyn a text Mallory Richard is somewhat of a legend in the Manitoban trail and ultra running community, although she would be the last person to admit that. She runs for The North Face and has quite the incredible running resume. Notably she has won the Superior 100M four times and is the course women’s RECORD holder. She placed 11th at Western States in 2017 and represented Canada at the World Trail Running Championships in Portugal in 2016. In June of 2020 Mallory and her husband Shawn welcomed a baby girl into their household, which has meant some significant life changes for her amidst a global pandemic. Mallory is intense yet incredibly humble, and possibly the nicest person you’ll ever meet. This is a jam packed episode in which we talk about elite competition, her struggles with an eating disorder, and becoming a mother runner. Please enjoy our conversation with Mallory. Connect with Mallory on Social Instagram: @malloryrichard Resources we discussed in the episode: Favourite Mantra: This is what you came for Favourite Place to Run: Canadian/Pre-Cambrian Shield Bucket List Run: UTMB Favourite Book: The Sports Gene Post-Run Indulgence: A hot shower and 20 minutes under the covers You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 10, 2020

Got feedback about this episode? Send Carolyn a text Today we’re talking with Arielle Fitzgerald, who Carolyn met back in the fall of 2012 when she was just 18 years old. They trained together for parts of 2013/2014 where she routinely kicked Carolyn's butt in 5k road races. Since then Arielle has gone on to become an accomplished athlete with incredible range. She played many sports in high school but absolutely dominated in long and triple jump before becoming very sick for several years. After regaining her health, she ran one speedy road marathon at the age of 21 before finding her groove in ultra running and OCR. She holds two Guinness World Records, the first for setting the fastest 50k on a treadmill in (3:51:25) on route to setting the fastest 100k on a treadmill (8:30:34). Amongst all of her incredibles highs there have also been many lows, which Arielle opens up about in this episode. It’s safe to say that this girl has lived many lifetimes in her short 26 years on the planet, and we can hardly wait to see what she gets up to next. Connect with Arielle on Social Instagram: @ariellefitz22 Resources we discussed in the episode: Favourite Mantra: Ever tried. Ever failed. No matter. Try again. Fail again. Fail better. | Comparison is the thief of joy. Favourite Place to Run: Kananaskis (K Country) Bucket List Run: World Championships in Abu Dhabi Favourite Movie: McFarland, USA Favourite Book: Born to Run Post-Run Indulgence: Bunless burger and sweet potato fries You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Nov 3, 2020

Got feedback about this episode? Send Carolyn a text Lisa Betke is a born and bred Manitoban runner...which means she’s a no nonsense kind of girl, super adaptable and resilient (meaning running in -40 doesn’t phase her), and she’s also super fun to be around. Kim had the pleasure of coaching Lisa as she ventured into mountain ultra running, and since then she has continued to accomplish some amazing things on the trail. Although she defines herself as a trail runner now, Lisa has completed a whopping 36 half marathons and 13 full marathons as well as numerous ultramarathons ranging in distance from 50-100K. Lisa celebrated her 50th birthday this year and in this podcast she shares her running journey and secrets to thriving as you age. We hope you enjoy this episode with Lisa Betke. Resources we discussed in the episode: Favourite Mantra: This too shall pass Favourite Place to Run: Makawao Forest, Maui, Hawaii Bucket List Race: HURT 100 Favourite Book: The Oxygen Advantage Post-Run Indulgence: Chips You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 27, 2020

Got feedback about this episode? Send Carolyn a text Jeremy Welwood is a 38 year old trail runner from Winnipeg, MB. He is an Athletic Therapist and Personal Trainer as well as the proud father of 2 children, ages 3 and 5. He has a background in amateur boxing and triathlon and has completed 3 full Ironman events. Five years ago Jeremy shifted into ultrarunning and has demonstrated he has the personality and grit to excel at really long events. On October 17, 2020 Jeremy competed for Team Canada in Big Dog’s Backyard Ultra World Championship in Kelowna, BC. Since then we have eagerly been waiting to hear all about his experience at this very unique last-man-standing style event. Connect with Jeremy on Social Instagram: @jjwelwood Resources we discussed in the episode: Favourite Mantra: It never always gets worse Favourite Place to Run: Chamonix, France Bucket List Run: Big Dog's Backyard Ultra in Tennessee; Moab 240; Tor des Géants; Race around Mt. Fuji Favourite Book: Eat and Run ; Summits of my Life ; Run or Die Post-Run Indulgence: A&W teen burger and onion rings; gelato; Mars Bar dark You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 20, 2020

Got feedback about this episode? Send Carolyn a text Carolyn has had the pleasure of coaching Shawn Clarke since November of 2019. In the roughly 7 months prior to them meeting, Shawn had shed a whopping 135-pounds by experimenting with his diet and walking his new shepherd/husky named Friday. It didn’t take long before walks weren’t enough for Friday, and Shawn was forced to take up running for the first time in his mid-40s. He got hooked right out of the gates and started setting PRs almost every time he lined up to race. Despite being a runner for only two years, Shawn has improved his 5k from just over 27-mins in the spring of 2019 to 20:51 just one year later in the spring of 2020. Despite a challenging year of race cancellations, Shawn has managed to turn every disappointment into an opportunity to become an even more well-rounded athlete. We challenge you to not be inspired by this incredible story. Resources we discussed in the episode: Favourite Mantra: It's supposed to feel like this Favourite Place to Run: Greece Bucket List Race: Boston Marathon, Disney Challenge Run Favourite Book: Born to Run ; Endure Post-Run Indulgence: Pancakes and maple syrup or peanut butter toast You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Oct 6, 2020

Got feedback about this episode? Send Carolyn a text For our first guests on the show, we wanted to interview the people who’ve had the biggest impact on us as runners. For Kim, that’s her close friend and coach, Sarah Seads. Sarah Seads is an accomplished trail ultra runner and athlete who seeks all forms of adventure. She was a pioneer in the outdoor fitness movement in the Comox Valley with the creation of her company Equilibrium Lifestyle Management and she has been changing lives ever since. Over the years her business and her sense of purpose has evolved as much as she has. Her training includes exercise science, sports psychology, sociology, mind-body medicine, yoga & meditation and more. Her quest for adventure, knowledge, and self awareness has led her to a place where she is now a passionate Mind Body Coach who combines the art and science of both Kinesiology and Hypnotherapy to help her clients become the people they wish to be. Learn more about Sarah at www.elmhealth.com and www.wildseads.com . Connect with Sarah on Social Sarah on Instagram: @wildseads Sarah on Facebook: @wildseads Resources we discussed in the episode: Blog Article: Top 3 Reasons Endurance Athletes Fail to Cross the Finish Line Favourite Mantra: Pay now or pay later Favourite Place to Run: Kalalau Trail, Kauai, HI Bucket List Run: Western States 100 mile and an Eco Challenge Favourite Book: Let Your Mind Run Post-Run Indulgence: Miss Vickies chips and a kombucha You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 22, 2020

Got feedback about this episode? Send Carolyn a text For our first guests on the show, we wanted to interview the people who’ve had the biggest impact on us as runners. For Carolyn, that’s her big brother and coach, Kevin Beatty. Kevin started running at a very young age. He ran cross-country in high school and university and later transitioned to the marathon. By his mid/late 20s, Kevin was one of Canada’s fastest marathon runners with a personal best time of 2:21:37. In his 30s he gravitated to the sport of triathlon and was even awarded Triathlon Canada’s athlete of the year in 2008. Kevin has competed at both the Boston Marathon and the World Ironman Championships in Kona, Hawaii. He is currently the head cross-country coach at Loyalist College in Belleville ON, as well as the coach of an adult running club called Running Wild. Now 44 years old, Kevin continues to excel as a masters athlete with recent performances of 16:46 in the 5k, 34:16 in the 10k, and 1:14:27 in the half marathon. In this episode he shares his insider tips for staying motivated, preventing injuries, and cultivating mental toughness. There are so many practical takeaways for road runners of any age and we really hope you enjoy our conversation with Kevin Beatty. Kevin is welcoming online coaching clients. Get in touch with him at kbeatty76@gmail.com. Resources we discussed in the episode: Favourite Mantra: Don't let the elastic break Favourite Place to Run: Dundas Valley near Hamilton ON; Comox BC Bucket List Run: NYC marathon, Around the Bay 30k Favourite Books: Once A Runner, Running With the Buffaloes Post-Run Indulgence: Beer You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 7, 2020

Got feedback about this episode? Send Carolyn a text Inspired Soles co-host Kim Senechal is an avid trail runner with a lifetime of running experience. In 2014 she made the leap to ultrarunning, and since then has competed in several ultra marathons from 50K to 100 miles, many of which we discuss in this episode. A registered physiotherapist with 20 years of clinical experience, Kim manages Pan Am Rehabilitation Services and is the director of The Running & Gait Centre at Pan Am Clinic in Winnipeg, Manitoba, where she gets to combine her passions of healing and running. On top of this, she is also a run coach, a writer, and mother of two boys. She is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS. Learn more about Kim at http://www.bouncestrong.com . Connect with Kim on Social Instagram: @flyingphalanges1 Facebook: @kim.senechal Resources we discussed in the episode: Favourite Mantra: Get comfortable with being uncomfortable Favourite Place to Run: Tomato Creek, Comox Bluffs (BC) Bucket List Run: CCC at UTMB (100K) Favorite Book: Eat and Run Post-Run Indulgence: Lonetree cider You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 7, 2020

Got feedback about this episode? Send Carolyn a text Inspired Soles co-host Carolyn Coffin spent the first three decades of her life dabbling in road running before finally getting hooked in 2011. Since then, she has excelled at every distance from 5k (18:58) to the half marathon (1:28:53), with the odd marathon attempt. A former physiotherapist with an educational background in kinesiology, Carolyn has operated her own Health Coaching practice since 2012, where she also coaches recreational road runners. Carolyn lives in Winnipeg, MB with her military spouse and two children (ages 10 and 12), all of whom share her love of running. Learn more about Carolyn at https://www.carolyncoffin.com . Connect with Carolyn on Social Instagram: @coach_carolyn Facebook: @carolyncoffincoaching Resources we discussed in the episode: Favourite Mantra: Life is now Favourite Place to Run: Seal Bay, Comox BC Bucket List Run: Chicago Marathon Favourite Book: Let Your Mind Run Post-Run Indulgence: Red wine (cabernet sauvignon) You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Sep 7, 2020

Got feedback about this episode? Send Carolyn a text Welcome to the Inspired Soles podcast! In this episode, co-hosts Carolyn Coffin (road runner) and Kim Senechal (trail runner) provide a sneak peek into what this podcast is all about, why they started it, and the significance behind the word "inspired." Learn more about Carolyn Coffin: Website: https://www.carolyncoffin.com/about/ Instagram: @coach_carolyn Learn more about Kim Senechal: Instagram: @flyingphalanges1 You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts . Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.