Inspired Soles

Got feedback about this episode? Send Carolyn a textErin 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 kickHow working with coach Reid Coolsaet since late 2021 has kept her injury-freeHer marathon debut at Toronto Waterfront in 2024Her McMaster Marauder rootsHer “hideous” running form (her words!)Why she believes running should always stay fun and socialHer karaoke skills, beer preferences, and dream sponsorship from Big Bee — Hamilton's most legendary convenience storeErin 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.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textRory & 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

Got feedback about this episode? Send Carolyn a textToday 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!

Got feedback about this episode? Send Carolyn a textAshley 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 Americaby 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.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textWhat 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.handbookWebsite: marathonhandbook.comAlex's last Inspired Soles interview: Are You a Real Runner If You Don't Run Marathons?Connect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textCaroline 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: @bigskyruncoWebsite: bigskyrun.comBlack Friday postEpisode with Ali McPhersonConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textAlison 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: @rhythmruncoachingWebsite: rhythmruncoaching.comAli's previous appearance on Inspired Soles: Insights From Five Expert Run CoachesConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday'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 MedicineRoslyn Smith (Andrea's friend): 2019 Boston Marathon W70-74 WinnerConnect with Andrea:Instagram: @Andrea.wilson.otConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textJustin 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.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday 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/id1170932252Connect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textIf 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: @marathonprojWebsite: themarathonproject.comBook: Run Like a Pro (Even If You're Slow)Matt Fitzgerald's book about training with Ben/NAZ Elite: Running the DreamConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday, 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.fleckConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday'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 EpisodeEP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston MarathonEP 12: Slow the BLEEP DownInstagram: @bestjohnnyeverConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday, 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: @brandyadolphe3Brandy's 1st Inspired Soles interview: Running by Feel with 3:19 MarathonerBrandy's 2nd Inspired Soles interview: Sinister 7 Race RecapConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textThe 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,

Got feedback about this episode? Send Carolyn a textToday 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: @rhythmruncoachingConnect with Andrea Rice:Website: https://www.startlinecoaching.ca/Instagram: @startline.coachingConnect with Janelle Brade:Inspired Soles Interview: Ep 148: Level Up Your Mental GameWebsite: https://www.motivatedinmotion.com/Instagram: @motivated.in.motionConnect with Lynsey Romano:Inspired Soles Interviews: Ep 31: Why Runners Can't Afford to NOT Strength Train Ep 206: The Science of Marathon TaperingEp 221: Navigating Changes in the Coach-Athlete RelationshipWebsite: https://www.runcoach.org/ Instagram: @lynseyeromanoConnect with Sarah Carroll:Inspired Soles Interview: Ep 218: How to Get Started (or Re-Started) With RunningWebsite: https://www.underdogscoaching.com/Instagram: @underdogs_coachingConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textImagine 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 JourneyWorld Marathon Challenge: https://www.worldmarathonchallenge.com/ Dave Proctor's episodeCharlie's brother Rob's episodeConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textLeanne 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 GraceInstagram: @leanneklassen7Connect with Malindi:Website: malindielmore.comInstagram: @malindielmoreConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textI'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 EpisodeEP 202: Paris Olympic Track & Marathon Recap EP 55: Road to the 2021 Boston MarathonEP 12: Slow the BLEEP DownInstagram: @bestjohnnyeverConnect with Carolyn:Instagram: @inspiredsolescast or @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textMeet 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 BostonCarolyn's interview on The Running Journey: Marathons, Coaching, and Running's PopularityJohnny's interview on The Running Journey: From the Air Force to MarathonsConnect with Rob:Instagram: @runwithrobcmvPodcast: The Running Journey Connect with Carolyn:Instagram: @inspiredsolescastYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday 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 podcastEpisodes with Alyse's coach, Paula Wiltse:Redefining Success in your 50sRun Canada Podcast: Meet Your SheroesConnect with Alyse:Instagram: @aleebreegee.runConnect with Carolyn:Instagram: @inspiredsolescastYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textToday 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 LynseyInstagram: @lynsey_skylineruncoaching Website: runcoach.orgLynsey's other appearances on Inspired Soles:Ep 31: Why Runners Can't Afford to NOT Strength Train Ep 206: The Science of Marathon TaperingConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textDr. 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/marathonDuane'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: @sparkhealthyrunnerWebsite: Sparkhealthyrunner.comHealthy Runner Podcast Healthy Runner Facebook GroupSPARK Your Training YouTube ChannelConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textAs 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 History185. Priscilla Forgie | Finding My Fire190. Natasha Wodak | On Missing the Olympic Marathon Standard204. Jessica Wylychenko, RD | Fueling Your Next Marathon PR211. John & Carolyn Coffin | Chicago Marathon Recap (The Bodily Fluids Episode)219. Jeff Cunningham & Polly Moody | On Polly's 2:44 Marathon PB in ChicagoConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textSarah 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 goalsAssessing your schedule Structuring training to avoid injuries (Hint: it most likely includes some walking!)Essential gear Tracking appsFueling & strength training considerations, and of courseKeeping 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 StrengthConnect with Sarah:Instagram: @underdogs_coachingWebsite: underdogscoaching.comConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text41-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 DragonsConnect with Polly:Instagram: @mommytosubthreeInspired Soles: 2:46 Masters Marathoner on Overcoming Injuries & SetbacksConnect with Jeff:Instagram: @jdcunningham97 @cunninghamrunningWebsite: cunninghamrunning.comConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textAna 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-gradingPodcast series on female athlete considerations through perimenopause, menopause and beyond (sponsored by Canadian Masters Athletics)Connect with Ana:Instagram: @analau_77Episode 160: 2023 P'Tit Train du Nord Marathon Winner Connect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textStéphanie 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 GarfieldConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textJessica 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_savouryWebsite: https://www.speedandsavoury.com/Ep 204: Fueling Your Next Marathon PRConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textI'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, 2025Inspired Soles interview with Canadian running pioneer, Diane PalmasonLearn More or connect with Karla & Bob:Instagram: @karla.delgrande, @bobcox42, @canadianmastersathletics35Facebook: Karla, Bob, CMA Facebook groupIndoor Champs in Winnipeg: canadianmasters.caTeam Canada Info + BulletinsConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textAlex 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.handbookWhy Don't You Run a Marathon reelWebsite: marathonhandbook.comConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a textThe 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!

Got feedback about this episode? Send Carolyn a textDana 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.

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: @rehabinapinchWebsite: physiotools.ioLinkedIn: rehabinapinchWaldo's previous Inspired Soles episode (174): Shoes, Technology, Research & Masters RunningConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 RevolutionEp 190: On Missing the Olympic Marathon StandardEp 124: Canadian Marathon Record HolderConnect with Natasha:Instagram: @tashawodakConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 whyHow our attachment style & self-talk impact the way we handle stressHow to tap into joy as a motivatorWhy 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_ approachpsychWebsite: approachpsych.caConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles Instagram: @inspiredsolescastCarolyn's Instagram: @carolyn.c.coffinYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 LynseyInstagram: @skylineruncoaching Website: runcoach.orgResources 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 WylychenkoConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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: @brandyadolphe3Cat: @therunningkatResources we discussed in the episode:Brandy's first interview on Inspired SolesSinister 7 UltraConnect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 – any 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 for herself. 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_savouryWebsite: https://www.speedandsavoury.com/Fueling the Fall Marathon (virtual course Sept 9th): https://www.speedandsavoury.com/product-page/fall-2024-half-full-marathon-group-coachingFood Tracker: https://www.myfitnesspal.com/Connect with Carolyn:Email me with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 selectedWhich lanes are the bestThe etiquette when it comes to being lapped in a raceWhether you should say 5000 meters or 5kWhat makes a track fast, andWhat 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!

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!

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.

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 hostsWhich guests surprised us mostHow the podcast has impacted our own runningThings the listeners might not know about us (including our own fears!), andWhat we hope to be remembered for.Resources we discussed in the episode:Duane's past episodes:Return to Running Safely After Time OffIt's All About That Base (Training)SPRAK Your Training With PrehabWhy Road Runners Should Try TrailsDuane Celebrates 200 Episodes with Carolyn CoffinVideo of Carolyn's winning DWTS dance to "Candyman"Ihor Verys | Mantario Trail FKT Record HolderDiane Palmason | Canadian Women's Running PioneerKim & Carolyn's Running InsecuritiesJessica Drakul | From Booze to BostonHeidi Schmaltz | Exploring Your EdgesYou can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

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 WinConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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: @adamneilesAdam's previous interview: Football Player Trains for First MarathonConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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_sportsManitoba Association of Trail Runners (MATR): www.matr.caConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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: @mommytosubthreePolly's Podcast Appearances:Rambling Runner with Matt Chittim: Massive Knee Injury to a 2:46 at ChicagoRun Chats with @RonRunsNYC: Focusing on Joy & the Process to Find Her BestConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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: @runningmama85Website: bewellchantelle.comPersonal Peak Run CoachingFacebook: chantelle.ericksonConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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_runsConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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 AppearancesEpisode 151 - Deep Dive on World ChampionshipsEpisode 95 - Canadian 10k ChampionRory's Past AppearancesEpisode 180 - On Running Olympic Standard at the Seville MarathonEpisode 153 - Top Canadian Men's Marathoner at 2023 World ChampionshipsConnect with Ben:Instagram: @ben_flanaganConnect with Rory:YouTube: @LinkletterRoryInstagram: @rory_linkletterConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.

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 in numerous ways as a pace bunny and ambassador, and joins up with local run clubs whenever he can.Connect with Melvin:Instagram: @emjaywhyCouple of the Quarter with Melvin & JonelleConnect with Carolyn & Kim:Email us with guest ideas: inspiredsolescast@gmail.comInspired Soles InstagramKim's InstagramKim's FacebookCarolyn's FacebookWe 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.