Inspired Soles – Details, episodes & analysis

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 – 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 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.