Explore every episode of the podcast Inspired Soles
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 263. Lindsey Hein | Inspired Soles Joins Sandyboy Productions: A New Chapter | 07 Nov 2025 | 01:00:23 | |
Got feedback about this episode? Send Carolyn a text Today I sit down with I’ll Have Another creator and Sandyboy Productions founder Lindsey Hein to announce that Inspired Soles is officially joining the Sandyboy Productions podcast network. Lindsey interviews me about: · The mission behind Inspired Soles · What’s happening in Canadian distance running · Why runner storytelling matters · My background in coaching, physiotherapy & kinesiology · The importance of chasing your dreams (no matter your age)
If you love conversations about performance, coaching, and community, this episode is for you. Connect with Lindsey Instagram: @lindseyhein626 Connect with Inspired Soles & Carolyn:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 262. Kevin Smith | The Masters Runner Who Refused to Quit — Now a Multiple Canadian M55-59 Record Holder | 29 Oct 2025 | 01:07:47 | |
Got feedback about this episode? Send Carolyn a text Kevin Smith is a 56-year-old masters runner and multiple Canadian record holder from Mississauga, Ontario. When he turned 55, Kevin set out on an audacious mission: to chase 12 Canadian road running records in 12 months. He achieved 6 of them — and “failed” at 6 — but Kevin doesn’t see that as a setback. For him, failure is simply the toll we pay for chasing big dreams. And nobody, he claims, has failed more than he has! Kevin discovered his potential as a high school athlete under the guidance of a coach who helped him fall in love with the sport. But his journey has been far from linear. Kevin has battled more than his fair share of injuries over the years — any one of which could have ended his running career. A physiotherapist once told him he should have never taken up the sport in the first place! Instead, Kevin doubled down on understanding his body, created what he calls "exercise snacks," and learned the importance of the other 23 hours a day when he’s not running. Those decades of perseverance have paid off. Kevin is now one of the top masters runners in North America… and even the world. Along the way he built a business — Marathon Dynamics Inc.— to help others train smarter, stay healthy, and keep chasing their own finish lines. If you're an injury-prone runner or someone who feels like you’ve had more setbacks than successes, this episode will inspire you to keep going. Because with enough patience, curiosity, and grit, you too can become a “pretty old runner who runs pretty fast.” In This Episode, We Talk About:
Kevin’s Canadian M55-59 Records
Connect with Kevin:
Connect with Inspired Soles & Carolyn:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 253. Landon Hildebrand, Registered Psychologist | Elevate Your Mental Game (Re-Run) | 26 Aug 2025 | 01:05:02 | |
Got feedback about this episode? Send Carolyn a text This week I'm re-airing one of my most popular episodes from about this time last year—a powerful conversation with Landon Hildebrand, an Edmonton-based Registered Psychologist and trail runner who works extensively with athletes. As co-owner of Approach Psychology, Landon helps his clients develop the mental tools they need to perform under pressure and enjoy their sport more fully. He’s also a familiar face in the local running community, often volunteering at ultramarathon aid stations alongside his wife, where their support extends well beyond physical needs. In this episode, we cover:
Landon brings humour, clarity, and refreshing honesty to the often-intimidating topic of sports psychology. Whether you’re training for your first marathon or chasing a PB, this conversation will leave you with actionable strategies to elevate your mental game. 🎧 Tune in and let Landon’s advice guide you toward becoming a more resilient, joyful runner. Connect with Landon:
Connect with Carolyn:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 163. Danny Morin | World Military Half Marathon Championships 2023 | 28 Nov 2023 | 01:00:57 | |
Got feedback about this episode? Send Carolyn a text Danny Morin is a 38 year old Clearance Diver with the Canadian Navy who was born in Quebec and now lives in Toronto. Accustomed to striving for high levels of fitness as part of his military training, he became curious back in 2016 to see if he could meet the standard for the Canadian Armed Forces National 5k Running competition in Ottawa. He debuted with an 18:20 5k at Around the Bay and since then has gone all-in on his running goals. November of this year even marks his one year anniversary of giving up alcohol in order to squeeze every last second out of running performance. Danny now holds personal bests of 15:45 (5k), 33:14 (10k), 1:12:24 (½ marathon), 2:45 (marathon). On October 29th 2023, Danny was one of four male and four female athletes who represented the Canadian military on the CISM International team at the first World Military Half Marathon Championships in Lucerne, Switzerland. They competed against 39 militaries from around the world and toed the start line with Olympic level athletes. In this conversation we learn all about these military events, which aim to promote friendship through sport, including Danny’s 1:12:50 half marathon performance at the Swiss City Half Marathon. Be sure to listen to the very end to hear an exciting goal that Danny has his sights set on over the next several years. Resources we discussed in this episode:
Connect with Danny:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 162. Jon Paradowski & Heidi Schmaltz | Conquering the Divide 200 Together | 21 Nov 2023 | 01:09:37 | |
Got feedback about this episode? Send Carolyn a text Today we’re taking you back to the Divide 200 mile race with ultra trail running best friends Jon Paradowski and Heidi Schmaltz from Saskatchewan, Alberta. The inaugural Divide 200 took place in September 2023 along the Continental Divide in southern Alberta. Jon & Heidi completed a large part of the race together and we wanted to hear about the race from their unique perspectives. They laughed a lot, ate a lot, hallucinated a lot, and supported each other through the highs and lows that a race this long inevitably brings. Jon and Heidi both speak about having gratitude for the opportunity and privilege of experiencing a race such as this, and their need to honour the time spent on the trail despite the outcome. They speak of intense appreciation for everything from great views and stunning lakes to beautiful small rocks they chose to fill their packs with and the pizza they consumed to give them the energy to carry on! While these two are a load of laughs, they are also a team with a solid friendship that carried them for many miles. Connect with Jon & Heidi:
Previous episodes on Inspired Soles:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 161. Ihor Verys & Marina Striker | The Best DNF in the History of Backyard | 14 Nov 2023 | 01:14:16 | |
Got feedback about this episode? Send Carolyn a text Instead of our regular “Couple of the Quarter” episode, we are bringing to you a “Duo of the Quarter.” On Sat, Oct 21 at 7am local time, the individual world championships of backyard ultra running commenced in Bell Buckle, Tennessee. The format sees racers run a 4.17-mile loop, called a “yard” in backyard ultrarunning, within a one-hour time limit, after which all finishers within the allotted time are tied for first place, and must present on the start line on the hour to go again. This continues until there is only one runner left standing, who must complete a solo yard to be awarded the win. After completing 107 yards & hours and covering 446 miles/718km, Ukrainian-Canadian and past guest Ihor Verys was the last person to DNF, assisting Harvey Lewis to a world record win. Racers were allowed only one person to crew and support them for the duration of the race, and he entrusted 52 year old friend and fellow ultrarunner Marina Striker with that task. To say she delivered is an understatement, and during this conversation you will hear how instrumental Marina’s experience and support was in Ihor’s success. You will also be treated with a few stories of things Ihor does not remember during the 5 days of running and you will get a glimpse into the militaristic discipline and mindset required by both crew and runner to keep moving for 107 hours straight. Dubbed “The Dream Team” on social media, these two athletes reveal what an unlimited mindset and unwavering belief can achieve. Connect with Ihor & Marina:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 160. Ana Laura Fray | 2023 P’tit Train du Nord Marathon Winner | 31 Oct 2023 | 01:06:57 | |
Got feedback about this episode? Send Carolyn a text Ana Laura Fray is a 46 year old who lives North of Toronto now but was born in Mexico and spent the first 23 years of her life there. She also happens to be an exceptional marathon runner and earlier this month on Oct 1st, 2023 she broke her first tape by winning the P’tit Train du Nord Marathon in a blazing time of 2:47:41! P’tit Train is a breathtaking point-to-point course along a bicycle path starting in Val-David, Quebec, and finishing in Saint-Jérôme. In this episode Ana tells us:
Ana ran her first marathon at the age of 35, broke 3-hours for the first time at age 41, ran her PB of 2:46:40 (PTDN 2021, 4th place) at age 44, and is running as strong as ever at age 46. We had a fascinating discussion about elite standards in Canada (A, B, masters) as well as the pros & cons of some of the programs and championships aimed at age-groupers and sub-elites (Athlete Foundation Program, American Development program, AbbottWMM Wanda Age Group Championships). Connect with Ana:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 159. Kim & Carolyn | Things Runners Say | 24 Oct 2023 | 01:28:20 | |
Got feedback about this episode? Send Carolyn a text Have you ever noticed that runners have their own special language? If you've been running a long time you may not even realize it, but if you are new to the sport or this podcast you know exactly what we mean. You hear people speaking of workouts and zones, hitting the wall and negative splits. Just when you think you’ve got the basic running terms figured out, you go on a trail run and discover you have no idea what anyone is saying when they talk about yoyos, FKTs, VKs and muling. There is another whole lexicon out there to learn!
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 158. Scott Cooper | Winner of the Inaugural Divide 200 | 17 Oct 2023 | 01:17:39 | |
Got feedback about this episode? Send Carolyn a text Scott Cooper is an ultra-trail runner from Toronto although he’s been living in Calgary for the last five years. Prior to moving to Calgary, Scott had an accomplished triathlon career and even spent a year racing professionally. Only three weeks after he moved west, Scott found himself on a Sinister 7 relay team and as he says, “the rest is history.” He found himself both loving trail running and excelling in really long ultramarathons. Scott has earned top podium spots in almost every race he has done including Sinister 7 100 Solo, Fat Dog 120, Black Spur Ultra 108K, Rivers Edge Ultra 100k, and the Calgary Marathon 50K. Most recently Scott won the inaugural Sinister Sports Divide 200 mile race in southern Alberta, Canada’s first event of its kind. The 201 mile (324k) course runs along parts of the Great Divide Trail, climbing 12,335m in elevation with a time limit of 100 hours. By crossing the finish line in first place, he established a new course record of 49h47m59s - one that will be hard to beat. In this episode we learn about Scott and his running background, but spend most of our time discussing everything to do with the Divide 200. He talks about his preparation and strategy leading into the race, how he managed his nutrition, hydration, sleep and feet, and we finish up with some great advice for anyone thinking of tackling a 200 miler next year. Two hundred miles is still a distance that is largely a mystery to most runners, however more and more people are becoming tempted to take on the challenge. If you are curious to learn more about what this new level of craziness is all about and what it takes to excel in multi day continuous races, keep listening!
Connect with Scott:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 157. Brittany Moran | Running for Joy at Tracktastic | 10 Oct 2023 | 01:05:45 | |
Got feedback about this episode? Send Carolyn a text Brittany Moran is a Toronto-based chiropractor with The Runner’s Academy, a 2:33 marathoner, and the founder of StrideWise Running, a coaching service for runners of all levels. While undergoing a recent rebrand of The Runner’s Academy, Brittany and her team were asked to reflect on what was important to them and it kept coming back to community & running for joy. From there they created Tracktastic, a fun, family-friendly track meet where the winners of each event aren’t necessarily those who come across the line in first place. The winner of The Prediction Mile, for example, is the one closest to their estimated finish time without any feedback from a watch or clock. The winner of The Slowest 100m is the last person across the line! Their inaugural Tracktastic in June 2023 was a big success, but what Brittany and her team did not foresee was the desire for Tracktastic to be replicated by others outside of Toronto. From the moment Carolyn saw the advertising for Tracktastic she knew it was something that could fly in Winnipeg. Brittany was more than happy to pass along her notes & lessons learned to support Carolyn, the Manitoba Runners’ Association and Athletics Manitoba in hosting a similar event in August. Judging by the smiles on their participants' faces, we can safely say that Brittany and The Runner’s Academy team are fulfilling their mission of spreading the running joy. At the time of this recording, Brittany was almost 20-weeks pregnant with her first child who is due in February 2024. Connect with Brittany:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 156. Ethan Peters | Top Canadian at UTMB 2023 | 03 Oct 2023 | 01:09:58 | |
Got feedback about this episode? Send Carolyn a text Ethan Peters is a 25 year old software developer currently living in Fernie, BC. He started his running career at the age of 19 by completing his first official race - that just happened to be a 100 miler! Since then he has excelled in mountain ultramarathons, earning multiple podium finishes amongst elite fields on some very tough courses. Most recently Ethan was the first Canadian runner to cross the finish line at the Ultra Trail du Mont Blanc (UTMB) in Chamonix, France. Although the race didn’t go exactly as he had hoped, he finished strong and learned a lot, coming home with some great stories to share. Ethan’s introduction to trail running is rather unique and his success at such a young age isn’t something you commonly see amongst ultrarunners. He is passionate, self aware, and refreshingly relaxed in his approach to the sport.
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 155. Leanne Klassen | Navigating Injuries with Grace | 26 Sep 2023 | 00:57:54 | |
Got feedback about this episode? Send Carolyn a text If you’ve been running for any length of time, we’re going to guess that you’ve dealt with an injury or two along the way and if so, then you’re going to love what today’s guest has to share. Leanne Klassen is a 36 year old runner from Calgary AB, a coach with Skyline Run Coaching, and a 2:42 marathoner, yet at the time of this recording she was walk-running her way back to health from tendinosis of her quadriceps and patellar tendons. This is an important reminder that even those with high levels of knowledge and an excellent support team can still wind up on the sidelines from time to time, but there is hope! In this episode Leanne shares how she’s navigated this particular injury. We talked about the Lever running device which attaches to her home treadmill and can offload up to 45-pounds of body weight. We talked about the role that cross training can play, trusting her coach (Malindi Elmore) and physiotherapist (and actually doing what they recommend!), and leaning on her incredible support team more than ever before. We talked about being a role model for her own clients, exercising patience, and respecting the rehab process to best ensure that she has the longest career possible in the sport that she loves so much. Leanne comes from a team sport background and quickly found success in running after taking it up in 2016. Competitive by nature and someone to never shy away from a good challenge, Leanne qualified for Boston on her very first try and found herself on elite start lines shortly thereafter.
Connect with Leanne:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 154. Greg Athayde | Goals, Age-Grading & Masters Track | 19 Sep 2023 | 01:14:12 | |
Got feedback about this episode? Send Carolyn a text Greg Athayde is a 62 year old runner who was born in Uganda and immigrated to Winnipeg, MB with his family in 1972. He discovered track and cross country in junior high and took part all the way through his years at the University of Manitoba. In his 30s & 40s Greg dabbled in road running and even raced several marathons, but more recently he’s gone all-in again on the track. 800m is his favourite event and it turns out he’s just as good at it (if not better!) as a 62 year old than he was in his prime…relatively speaking, of course. Greg explains what age-grading is and how it can work to keep masters athletes striving for their goals. Greg runs with Tough Track, the same club that Carolyn's kids and husband (Johnny) belong to, so we had some fun discussions around what it’s like to train with and race against teenagers. In August 2023 at the Canadian Masters Athletics Outdoor Championships in Langley, BC, Greg was part of a world record setting 4 x 800m relay team for his M60-64 age category! This episode really opened our eyes to the many different ways one can enjoy running beyond marathons and ultramarathons. Greg is on several boards and committees aimed at growing our masters track and road running communities at the local, provincial and national levels.
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 252. Dr. Sasha Gollish | Navigating Running Transitions & the Power of Better Questions | 19 Aug 2025 | 01:07:13 | |
Got feedback about this episode? Send Carolyn a text Sasha Gollish is a Team Canada athlete, engineer, researcher, gender equity advocate, empowering coach, and community leader. She’s also the Director of Knowledge Mobilization for Youth Sport at the University of Toronto, where she makes sport research practical and usable. In this episode, Sasha returns to Inspired Soles to reflect on the 10 years since her “Cinderella story” bronze medal performance in the 1500m at the 2015 Pan Am Games, and how that moment shaped her then — and now. Following a knee injury in December 2023 and surgery in March 2025, Sasha hasn’t run in over four months. We talk about navigating the grief and identity shifts that come with stepping away from elite competition, what “balance” really means, and why asking ourselves and others better questions can lead to more honest, meaningful conversations. Sasha continues to inspire with her honesty, courage, and willingness to try on new identities — proving she’s the role model we all need. Resources we talked about in the episode:
Connect with Sasha:
Connect with Carolyn:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 153. Rory Linkletter | Top Canadian Men’s Marathoner at 2023 World Championships | 12 Sep 2023 | 01:03:39 | |
Got feedback about this episode? Send Carolyn a text Rory Linkletter is a professional Canadian athlete who lives and trains in Flagstaff, Arizona, is sponsored by Puma, and is coached by US half marathon record holder, Ryan Hall. At the World Championships marathon on August 27th in Budapest, Hungary, Rory was the top Canadian placing 19th in a season’s best time of 2:12:16. Unfortunately given the hot and humid conditions it was not a day for chasing personal best times. Out of a field of 94 men, Rory had the 65th fastest PB of 2:10:24 but he didn’t let that intimidate him or prevent him from competing as well as he could. He ran by feel, patiently & methodically picking people off throughout each of the four 10k loops until he was passing some of his own running heroes!
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 152. Tyler Blaney | Exploring His Inner and Outer Limits | 05 Sep 2023 | 00:54:19 | |
Got feedback about this episode? Send Carolyn a text Tyler Blaney is a husband, father-of-three, and a real estate agent from Calgary AB. He also happens to be a thru hiker turned ultrarunner with a great story. He started running cross country in high school while living in Kelowna, BC and fell in love with his ability to cover great distances in a short period of time and the sense of adventure this provided him. After high school he stopped running and spent over a decade of cycling. During COVID Tyler felt the need to reconnect with who he was and in 2021 found himself backpacking the Great Divide Trail from Waterton to Jasper - a distance of 850km in 35 days. On the last day of the thru hike he decided to run the 44km Skyline Trail and found that it was easy! Following his hike Tyler wanted to preserve the incredible base he had built and took up trail ultrarunning, completing three ultras in 2022. As if this wasn’t enough of an accomplishment, he did it all with a significant back injury that added a level of complexity to his adventures. Hiking and running didn’t necessarily help his back pain, but they didn’t make it worse. Tyler describes himself as a curious human who wants to see what he is capable of in all areas of his life while using a daily practice of gratitude. He utilized this mindset to accomplish feats of endurance that many would never even consider possible. We close this episode with a discussion on what still scares Tyler after all he’s experienced and his comments reveal the wisdom of someone who has spent many miles exploring what it means to be the human he wants to be. Connect with Tyler:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 151. Ben Flanagan | Deep Dive on World Championships | 29 Aug 2023 | 00:57:01 | |
Got feedback about this episode? Send Carolyn a text Today we’re excited to welcome professional runner Ben Flanagan back to the show! It was about this time last year that we first got to know Ben (episode 95) after he signed his contract with On Running, but during this conversation he delivered an absolute masterclass on everything related to World Championships. Not only is Ben a wealth of knowledge on all things track, he also recently qualified for his first ever World Championship team. We recorded this interview just days before he travelled to Budapest Hungary for the 2023 World Track & Field Championships, where he represented Team Canada in the 5000m. On August 24th, Ben ran a strong & gutsy race finishing 11th in a field of exceptionally talented world class runners (in a time of 13:38.69). Unfortunately only the top eight advanced to the finals, but Ben has every reason to be proud of his debut performance on the world stage and we’re pretty confident that we’ll be seeing him in the Team Canada kit for many years to come. Connect with Ben:
Resources we discussed in the episode: Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 150. Kara Leinweber | Lewiston Ultra Events Race Director | 22 Aug 2023 | 00:58:33 | |
Got feedback about this episode? Send Carolyn a text Kara Leinweber is a trail and mountain runner from Calgary, Alberta where she lives with her husband and two children. In addition to working in the oil & gas sector, Kara is also the owner and race director of Lewiston Ultra Events through which she enjoys hosting trail running events and socials for all levels of runner. Kara is active in both the road and trail running community and is devoted to encouraging others, giving back & sustainability. In this episode we talk about how Lewiston Ultra Events came to be and the vision that has guided the direction she has taken the company. We talk about her own running experiences and explore the topics of sustainability and diversity & inclusion in the sport. Connect with Kara or sign up for one of her races:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 149. Couple of the Quarter | Melissa & Reinier Paauwe | 15 Aug 2023 | 00:55:22 | |
Got feedback about this episode? Send Carolyn a text It’s time for another Couple of the Quarter episode! This time we welcome Reinier & Melissa Paauwe from Calgary, Alberta to the show. They are quite the power couple who met at work at a lunch run club. Both have excelled at both cycling & running. Reinier placed second at Canadian Nationals in the Duathlon in 2017 before he ran his first marathon in 2018 and soon found himself podium finishing at trail ultras. Most recently he placed third in Sinister 7, his first 100 miler. He is currently VP of Technology at Getty Images. Melissa is a coach, entrepreneur and CPA. She is founder of We Run The World Coaching and the Run Lounge and is currently coaching Reinier! She has had many notable athletic accomplishments of her own, including multiple top national finishes in the duathlon, top 10 Canadian in Marathon and Half Marathon Championships (2017-2019), 1st Lost Soul 50k (2021), 2nd Canadian VK Championships (2022) and currently has a marathon PR of 2:39. In this episode we talk about how Reinier & Melissa met, how they support each other and balance their priorities both daily and in their yearly training cycles, and how they challenge each other. We talk about Reinier’s Sinister 7 race in July, Melissa’s non-stop energy and entrepreneurial adventures, and what’s coming up for them next!
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 148. Janelle Brade | Level Up Your Mental Game | 08 Aug 2023 | 01:05:24 | |
Got feedback about this episode? Send Carolyn a text Janelle Brade is a running & mindset coach from Calgary, Alberta. She founded her business Motivated in Motion when she became aware of the transformative impact running had on her own life, both physically and personally. Recognizing the immense value it brought, she aspires to share this gift with fellow runners. She firmly believes that anyone, regardless of their pace, can embrace the joy of running and accomplish their aspirations with the right motivation and unwavering determination. Her mission is to empower runners of all levels to achieve their goals while nurturing a resilient athletic mindset. In this episode Janelle tells us about her running experience and explores the topics of mental health, well-being, resilience, and the power of mental preparation as part of your run training. If you’re looking to level up both your running and your life, this episode is for you!
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 147. Patrick Seymour | Mountain Runner @seymourruns | 01 Aug 2023 | 00:52:29 | |
Got feedback about this episode? Send Carolyn a text Patrick Seymour is a 39 year old oil and gas engineer, mountain runner and proud father of two boys. He lives in Bragg Creek, a quaint little town surrounded by provincial parks, mountains, and trails not far from Calgary, Alberta. Like a true Canadian kid, he has spent his fair share of time on the ice playing hockey, but over the last few years has found he has a natural ability to move efficiently in mountainous terrain. All one has to do is check out his Instagram feed to understand why he has become a mountain running explorer as it is filled with stunning summit pics, rugged ridgelines, mountain meadows and lakes…and the odd Pepsi. In this episode we talk about Patrick’s running origin story, what a perfect running day looks like for him, how running has helped his mental health, and what he has learned about himself over the last several years through running.
Rapid Fire
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 146. Derek Kaufman | Running, Racing & Retail on Vancouver Island | 25 Jul 2023 | 00:46:53 | |
Got feedback about this episode? Send Carolyn a text Derek Kaufman is a trail runner and business owner who lives in the beautiful Vancouver Island running local of Comox, BC. He began running in 2017 with the goal of completing a ½ marathon goal and steadily progressed into long distance trail running. Although Derek has experienced races in Utah and Kelowna, he states he absolutely loves running on Vancouver Island where he has twice completed the Finlayson Double (50 miles on Sat followed by 28K on Sunday). Derek recently opened a new running store in the Comox Valley called Foveo Running, and is the Race Director of Perseverance Trail Run and Co-Director of Devil’s Ladder Ultra. As if that isn’t enough, he organizes Run to Beer Comox Valley, a casual, local run club that attracts 40-60 runners weekly.
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 145. Priscilla Forgie | 2023 WSER F8 & Top Canadian | 18 Jul 2023 | 01:01:43 | |
Got feedback about this episode? Send Carolyn a text Priscilla Forgie is a trail ultramarathon runner currently living in Edmonton, AB. She discovered running during a period of her life when she felt the need for connection and quickly found the trail running community provided exactly that! A few weeks ago she was the top Canadian and 8th female to cross the finish line at Western States Endurance Run! In this episode we talk about:
There was a lot of laughing in this episode and it was a pleasure to get to know this up and coming Canadian runner.
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 144. Nancy Gajdosik | Manitoba Marathon Volunteer x 41 Years | 04 Jul 2023 | 00:54:42 | |
Got feedback about this episode? Send Carolyn a text Nancy Gajdosik has been volunteering with the Manitoba Marathon for the past 41 years, nearly as long as the event’s 45 year existence! At this year’s Manitoba Runners’ Association Hall of Fame Banquet, she was honoured as the very first recipient of the Excellence in Volunteering Award, where she brought many in the crowd to tears with her heartfelt acceptance speech. Large scale events like the Manitoba Marathon require an army of dedicated volunteers and nobody takes their role more seriously than Nancy. A former runner herself, Nancy intimately understands everything that goes into training and racing, but as a person in her eighties she also has the life experience to know what is truly important. Nancy and her finish line team, many of whom are high school students, make every athlete feel special as they present them with their medals. Hugging is also in Nancy’s DNA as a friendly Manitoban, and she has enthusiastically wrapped her arms around countless sweaty bodies over the years! Runners in Manitoba owe a huge debt of gratitude to Nancy for all she has done for them over the past 4+ decades. The next time you’re at a race, remember to thank the volunteers because our favourite events are only possible with their continued support.
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 251. Jessica Wylychenko, RD | Fueling Your Next Marathon PR (Re-Run) | 12 Aug 2025 | 01:23:26 | |
Got feedback about this episode? Send Carolyn a text With fall marathon season on the horizon, there’s no better time to revisit this essential conversation with Winnipeg-based Registered Dietitian Jessica Wylychenko, founder of Speed & Savoury. Originally released in August 2024, this episode is packed with practical and actionable advice to help runners dial in their fueling and hydration strategies for training, racing, and recovery. Jessica specializes in performance nutrition for runners and shares how even small tweaks can make a big difference—helping you avoid injury, boost training adaptations, and feel stronger on race day. As a competitive runner herself, she knows firsthand how nutrition can impact performance. After a string of injuries in 2019 related to unintentional underfueling, Jessica rebuilt her approach with intention—and it’s paid off. Since this episode first aired, she ran a new marathon PR of 2:52:09 at the 2024 Chicago Marathon, finishing 9th Canadian female overall. In this episode, we cover:
Whether you’re training for your first marathon or chasing a PB, this episode will leave you with clear, science-backed strategies you can implement right away. Connect with Jessica:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 143. Angela Maciocia | 1st F45-49 at Canadian 10k Champs in Ottawa | 27 Jun 2023 | 00:56:41 | |
Got feedback about this episode? Send Carolyn a text Angela Maciocia is a soon-to-be 48-year-old masters runner from just outside of Montreal, QC. On May 27th she competed in the elite field of the Ottawa 10K, which also served as our Canadian Championships. Alongside Olympians and international level athletes, Angela was proud to be the oldest runner in the field and one of only eight women over the age of 40. Not only did she win her 45-49 age group and finish 6th master, she also ran a really smart race in the 30-degree heat to finish only ~30-seconds off her personal best in a time of 39:19. Last October during the Chicago Marathon, Angela ruptured her plantar fascia and was forced to drop out around the 29K mark. Devastated, she left the Windy City on crutches and in a boot just two weeks before her wedding to her best friend & coach, Bruce Raymer. She maintained her aerobic fitness in the pool and on the elliptical (a wedding present from Bruce!), but it took working with a psychologist to come to a place of forgiveness within herself for even toeing that start line in the first place. We had a fascinating discussion on the mental side of the sport, including self-compassion and self-love. Angela is a mom of two teenage boys, one of whom is on the autism spectrum. She is also undergoing a career change that’s had her studying five hours a day over the past five months to become a real estate agent. Connect with Angela:
Resources we discussed in the episode:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 142. Jamie Nott | Iron Legs Mountain Races Director | 20 Jun 2023 | 00:54:26 | |
Got feedback about this episode? Send Carolyn a text Jamie Nott is a 48 year old mountain trail ultra-runner and father-of-three from Calgary, Alberta. He is a Senior Safety Codes Officer in Rocky View County and Race Director for Iron Legs Mountain Races and Racing Dusk. He was inspired to host these races as a way to showcase the amazing trails in and around the Elbow Valley and Bragg Creek and provide world class racing opportunities in the beautiful mountains close to his home. Jamie is a UESCA certified running and ultra-running coach with 22 years of trail running experience. He has raced distances from 5km on the road all the way up to 100 miles on the trails and has completed races including Black Canyons 100K, Iron Horse 100 and Hurt 100. Jamie will be returning to run the Western States Endurance Run for the second time in just a few days!
Resources we discussed in the episode:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 141. Robyn Penner | Patience Pays Off with Postpartum Running | 13 Jun 2023 | 00:54:38 | |
Got feedback about this episode? Send Carolyn a text Robyn Penner is a 42 year old runner and Mom of two young children ages 4 and 1. She took a much longer and more thoughtful approach with her return to postpartum running after baby #2 and it really seems to be paying off. She is coming off one of the most brilliantly executed half marathons in Fargo and is now gearing up to run the Chicago Marathon this fall, where she is raising funds for Girls on the Run. Carolyn has an extra special investment in Robyn’s Project 42 @ 42 not only because she’s Robyn’s coach, but also because her own plans to run the Chicago Marathon when she was 42 didn’t happen because of COVID. Not only will Robyn be carrying this torch to the finish line for Carolyn, she will also be bringing one of Kim’s dreams to fruition in June of 2024 … a women’s running retreat in beautiful Hecla Island! Robyn is a store manager at Lululemon in Winnipeg, a leader of people, and a true force to be reckoned with. Connect with Robyn:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 140. Laura Sherrer-Townsend | From Surviving to Thriving | 06 Jun 2023 | 00:56:19 | |
Got feedback about this episode? Send Carolyn a text Today we are pleased to welcome Laura Sherrer-Townsend to the show. Laura is a 48 year old #motherrunner of 5 children ages 10-18. She has a history in social work, currently operates her own business and is the founder and race director of Survivorfest, a 24 hour running event in Sherwood Park, Alberta where she also resides. Always a woman on the move, Laura is also on a mission to run 50 ultramarathons before she turns 50 years old and is on a run streak that has lasted over 3.5 years! In honour of Sexual Violence Awareness month in May, we were privileged to provide Laura a platform to share her story about surviving childhood sexual violence and why she started Survivorfest, a 6-hour, 12-hour & 24-hour timed race. In her words, “the race exists to give people an opportunity to see what they are made of and support my local sexual assault centre, Saffron Centre.” Her goal is to raise awareness & funds for Saffron Centre’s education program on sexual violence. Education is power and has the potential to positively change the world for the next generation. Laura courageously and openly shares her story of abuse and survival during this show. Some of the things she shares may be triggering to some listeners. For others, her story may give you the courage to reach out for help yourself or for someone you know. Please check the show notes for supportive resources.
Connect with Laura or sign up for Survivorfest:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 139. Jenny Quilty | 2022 UTMB Doi Inthanon Winner | 30 May 2023 | 00:58:22 | |
Got feedback about this episode? Send Carolyn a text Jenny Quilty is a 34 year old running coach and ultra runner from Abbotsford, BC where she lives with her partner Matt and their 2 dogs. Jenny and her friend & business partner Katrina started their coaching company Pacific Pine Running Co. in 2018. At this time she was practicing as an occupational therapist, but left her OT job in 2021 to coach and run full time. While in university, Jenny ran a few half marathons and a road marathon and discovered shorter trail runs in the 5 Peaks race series. After finishing her graduate degree in Occupational Therapy she needed a new goal, so Jenny started running ultras. Over the last 4 years she has made quite the name for herself in trail and ultra running. Most recently she won the UTMB Doi Inthanon 100 miler. Being both a golden ticket race for Western States and a world series qualifier for UTMB, this win gives Jenny interesting options for 2023. Keep listening if you’re curious to find out more about Jenny and what she has planned for 2023!
Resources we discussed in the episode:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 138. Couple of the Quarter | Bo Huang & Mingdi Zhao (@bostonbound_duo) | 23 May 2023 | 01:01:00 | |
Got feedback about this episode? Send Carolyn a text Meet our Couple of the Quarter, Bo Huang & Mingdi Zhao, who recently celebrated their 29th wedding anniversary at the 2023 Boston Marathon where they both finished with personal bests. Bo crossed the line in 3:13 and Mingdi ran 3:34, which requalifies them by over 21 and 30 minutes, respectively, for their upcoming 55 age category should they wish to return. Mingdi excelled at running straight out of the gates and eventually inspired Bo to take it up more seriously when the pandemic took away his favourite sport of volleyball. Over the past several years, Bo tells us how deliberate he was in dropping his marathon time from 4:03 to 3:13. Equally hardworking, Mingdi is more easy-going in her approach and thoroughly enjoys having Bo as her live-in secretary, travel agent and chef! A mechanical engineer and school teacher by trade, Bo & Mingdi immigrated to Canada from China 22 years ago with their young daughter, Christina, who is now studying to be a dermatologist. They are known to many in the Winnipeg area by their Instagram handle, @bostonbound_duo, and can be found not only tearing it up on the roads, but on the trails and track as well! This is one heck of a diverse running couple, so let’s get right into it with Bo & Mingdi.
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 137. Jen Segger | Eco Challenge Fiji Adventure Racer | 16 May 2023 | 01:01:38 | |
Got feedback about this episode? Send Carolyn a text Jen Segger is a FORCE. She has spent the last 20+ years travelling the globe competing as a world class adventure racing athlete and ultra runner. For decades she has pushed her body and mind to the extremes, exploring her true potential and going beyond what she thought was previously possible. Jen shares her experiences and knowledge with those that she works with. As a full time endurance coach to athletes of all levels from around the world and through guiding backcountry running adventures, she enjoys helping people achieve their own individual potential. In this episode we dive into:
Jen has recently relocated back to Vancouver Island where she enjoys exploring her new playground with her partner and 9 year old son. Connect with Jen:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 136. Arli Cruikshank | Running Through Surrogacy | 09 May 2023 | 01:12:34 | |
Got feedback about this episode? Send Carolyn a text Arli Cruikshank is a 40 year old runner from Manitoba and a mother of two preteens. She is also currently halfway through her second pregnancy as a surrogate mother. Her first journey with surrogacy began in 2016 and after three long years of emotional highs and lows, she gave birth to surrobabe Noah in October of 2019 for a woman named Aleah. Getting pregnant the second time around was much more seamless, and at the time of this recording she was 20 weeks pregnant with a baby girl for another couple. Throughout all of this, Arli has continued to run. She takes it easier when she’s pregnant, and pursues it quite seriously when she’s not. In between pregnancies in 2020-2022, she ran several virtual and in-person races, qualified for and ran the Boston marathon, and set a personal best of 3:23:11 in Chicago. Arli plans to run the Manitoba Marathon this year at 29 weeks pregnant! While we spent the majority of this episode learning about Arli’s personal experiences with surrogacy and running, she educated us a lot throughout our preparation for the show. We learned that surrogate mothers are in very high demand, and often have the tough job of personally selecting who to have a baby for. In Canada surrogacy is altruistic, meaning that mothers cannot profit financially, but all of their expenses related to the pregnancy are covered by the parents. In both cases Arli was a “gestational carrier,” referring to the common practice of not using her own eggs. There is also a standard psychological screening process that Arli’s husband, Tyler, had to take part in to ensure she would be fully supported at home. We loved every minute of this fascinating conversation and hope you do, too. Resources discussed in this episode:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 135. Sarah Seads | The Year of Following My Heart | 02 May 2023 | 00:57:15 | |
Got feedback about this episode? Send Carolyn a text In this episode we welcome Sarah Seads back to the show. She is one of Kim’s closest friends and was one of our first guests in episode 4. In that 2020 episode she talked about tackling her “Year of Fears” and in this one she shares the experiences and wisdom she has gained from her “Year of Following My Heart.” Sarah has completely redefined herself over the last few years and it is hard to put a label on her. Once a tree planter, forest fire fighter, kinesiologist and personal trainer, she is also now a clinical hypnotherapist, yoga and meditation teacher, and mind-body coach. An accomplished endurance athlete at all distances who has coached athletes for over 20 years, she is also a creative entrepreneur with a vision to help everyone excel at the game of life. Resources we discuss in the episode: Connect with Sarah:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 134. Paula Wiltse | Redefining Success in Your 50s | 25 Apr 2023 | 01:00:11 | |
Got feedback about this episode? Send Carolyn a text Paula Wiltse is an elite 55-year old masters runner from Carolyn’s hometown of Brockville, ON. She has personal bests of 17:02 for the 5k all the way up to 2:48:50 for the marathon, and has even held some Canadian masters age group records throughout the years. At the age of 50 in 2017, Paula became part of a rare group of women to break 3 hours for the marathon, running an impressive 2:58:52 in Chicago. Carolyn interviewed Paula about her storied career on the Women Run Canada podcast back in 2021, which you can find in our show notes. In this episode we take a deep dive into what’s been going on for Paula over the past 5 years and to sum it up, it’s a LOT. Like many of us, Paula’s running took a big hit during the pandemic, but she’s also been dealing with perimenopause, the strength and speed loss that happens to women in their 50s, and losing her 20-year sponsorship with Saucony. We talk about how she’s navigated all of this and redefined success for herself along the way, as well as how she plans to get back in touch with her competitive drive to knock out a fast 5K this fall. Paula is an online coach with Mile2Marathon and she coaches a group in the Brockville area called MyReason2Run, so if you’re looking for some help with your running you should definitely check her out. Paula is the real deal and we appreciate her sharing so honestly about the challenges she has faced over the past five years. Resources we discuss in the episode:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 250. Shirley Ramos | Tracktastic: How One Joyful Track Meet Changed Everything for a Recreational Marathon Runner | 05 Aug 2025 | 00:58:01 | |
Got feedback about this episode? Send Carolyn a text When Shirley Ramos showed up to Tracktastic 2023 in Winnipeg, she thought she was just going to watch. Little did she know, by the end of the day, she’d be standing on the podium after an impromptu 4x400m relay — and officially hooked on track. In this episode, Shirley shares her journey from recreational road runner and marathon mom to becoming a proud track athlete. Since that fateful day, she’s joined the Manitoba Runners’ Association track club, competed at the Canadian Masters Athletics Indoor Championships, and discovered how much joy, strength, and community the track can offer runners of all ages and abilities. We also talk about her quest to become a 6-star World Major Marathon finisher, her deep love for the process of training, and how track has surprisingly become her favourite running discipline — helping her feel stronger, faster, and more connected to the sport. If you’ve ever felt intimidated by the idea of track, Shirley’s story will inspire you to see it in a whole new light. Join Us at Tracktastic 2025 (Aug 28th at Victor Mager track in Winnipeg): Events include:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 133. Chris Fenlon-MacDonald | Why Runners Should Consider Adventure Racing | 18 Apr 2023 | 00:59:52 | |
Got feedback about this episode? Send Carolyn a text Chris Fenlon-MacDonald is an adventure racer and father, living in Calgary AB. He is the owner and founder of Rocky Mountain Adventure Racing and also played a huge role in the creation of the Swamp Donkey events in Manitoba. Recently he completed the Expedition Canada Adventure Race in the Okanagan in 2022 and is currently training for 2023! After serving as a full-time reservist with the Canadian Armed Forces in Winnipeg and Edmonton and spending time in academia in Australia, he returned to Calgary, Alberta to teach in an elementary setting. Chris has a Masters of Education from the University of Alberta and is currently a Well-Being Specialist for the Calgary Board of Education. In this role, he supports the professional learning aimed to increase the capacity of school communities by working with superintendents, senior school leadership, teachers, parents, students and allied health promotion specialists. Through this work Chris found a passion for school-health promotion, and the broad impacts comprehensive school health has on student wellbeing. In this episode, we discuss:
Chris has a passion not only for adventure racing, but also sharing it with others. You can’t help but become intrigued as you listen to this conversation and you may just find yourself mixing it up a little in your next race! Connect with Chris & Rocky Mountain Adventure Racing:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 132. Cassandra Bonn | Boston Marathon Bombing Reflections | 11 Apr 2023 | 01:00:42 | |
Got feedback about this episode? Send Carolyn a text In honour of the 10 year anniversary of the Boston bombings, we’ve decided to re-air our conversation with Cassandra Bonn, who ran the marathon on that fateful day back in 2013. Cassandra is 47 year old Account and Sales Executive with Quinte Broadcasting in Belleville ON. She took up running in her early 30s and even though her two children were young at the time, she went all in on training to the point that she qualified for the Boston Marathon. In 2013 with her husband, children and mother in the crowd, she absolutely nailed her first crack at Boston in a net time of 3:34:46. After collecting her medal and belongings, she was walking rather gingerly towards the family meetup area when the two bombs went off. What followed was utter chaos as she and thousands of others tried to make sense of what had happened and flee to safety. Cassandra walks us through the range of emotions she felt from confusion to terror as she reunited with her family and left the gridlocked city. It’s been 10 years but the sound of emergency vehicles can still trigger a visceral response in her today.
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 131. Hollie Lawder | Good For a Girl (Book Club) | 04 Apr 2023 | 01:03:37 | |
Got feedback about this episode? Send Carolyn a text Today we welcome Hollie Lawder to the show to discuss Lauren Fleshman’s new book, Good for a Girl. A mother-of-three including two girls, Hollie is not only the genius behind the “Reading on the Run” Instagram and blog, she also works at a library, and is an accomplished road and trail runner. Unfortunately, Hollie also has firsthand experience with many of the difficult subjects presented in Lauren’s book. Good For a Girl is both a moving memoir and an important call to action for how to reimagine our broken sports system that has failed so many girls and women over the years. From disordered eating to devastating injuries to mental health struggles, Lauren argues that girls face unique challenges beginning at the onset of puberty that can be traced back to having to operate inside of a system that was built for men and boys. As women move through their reproductive years at the pro level, the challenges seem to compound with gross pay inequity and unfair expectations during the pregnancy and postpartum periods. This topic is heavy yet so important, and we appreciate the level of honesty and vulnerability that Hollie brought to our discussion. The thoughts, feelings and behaviours that surface for many girls and women as we navigate our ever changing bodies can best be described as “weird,” a somewhat technical term we kept coming back to again and again during this conversation. Resources we discuss in the episode:
Connect with Hollie: Connect with Carolyn & Kim:
We love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Pod You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 130. Lynn Kanuka | Olympic Medalist Turned Coach | 28 Mar 2023 | 01:17:19 | |
Got feedback about this episode? Send Carolyn a text Recently named “Canada’s Greatest Female Distance Runner” by Canadian Running magazine, Lynn Kanuka won medals on numerous international stages and set almost every Canadian middle distance record during the height of her storied career in the 1980s. Born and raised in Regina, SK, Lynn now lives just outside of Vancouver where, until 2021, she coached our current Canadian record holder in the marathon, Natasha Wodak (episode 124). We chatted with Lynn about how she discovered running, what role her father played, and the many influential coaches she had over the years. We also dig deep into all the details of her 3000m bronze medal performance at the 1984 Olympic Games in Los Angeles. While this iconic race might be the one she’s best known for, Lynn describes other races where she was able to pull even more out of herself and remembers very fondly. We explore the topic of competitiveness, including knowing when to turn it on and when to turn it off, the drawbacks of our instant gratification culture on today’s athletes, and why she feels it’s harder to be a coach than an athlete. We can see why Natasha Wodak had such amazing things to say about Lynn. She goes all in on whatever is important to her and brings her positive attitude everywhere she goes. Please enjoy our wide-ranging conversation with Canada’s bronze medal lady, Lynn Kanuka.
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 129. André Belibi Eloumou | Ice-Immersion World Record Attempt | 21 Mar 2023 | 00:37:15 | |
Got feedback about this episode? Send Carolyn a text André Belibi Eloumou is a mindset coach, personal trainer and extreme athlete from Switzerland who was in Calgary recently to train in the cold. While he was there, he ran shirtless and barefoot and performed some ice plunges in the river. His goal is to break the world record for ice immersion, currently set at 3 hours and 28 seconds. He has completed a run across the US and from France to Morocco, but while in Calgary his goal is to train his mindset to endure in a different way. André is training for the world record attempt for his 11 year old daughter Kira, who has Autism Spectrum Disorder. His goal is to make her understand that it doesn't matter how she is, that she can accomplish whatever she sets her mind to and to not let anything give her excuses to do something in life. André is full of energy and passion and we wish him all the best as he attempts to break the world record for ice immersion. Connect with André:
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You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 128. Noel Kendle | Track Workouts for Masters Runners | 14 Mar 2023 | 01:01:16 | |
Got feedback about this episode? Send Carolyn a text Noel Kendle is a 22 year old track athlete at the University of Manitoba where he’s pursuing a degree in Recreation Management and Community Development. A soccer and hockey player growing up, he didn’t dive seriously into track until 2015, but has grown to love it more with each passing year. Noel cites the 800m as his favourite distance of all time and tells us why he currently has a love/hate relationship with the 600m. We even discuss a memorable DNF in the 400m, how our minds often play tricks on us on race day, and why he’s in favour of a recent decision to have a sports psychologist accessible to all Bison athletes. Noel is not only an athlete, but a budding coach as well. Together with Calvin Reimer, whom we interviewed back in episode 54, he coaches a weekly track session for masters road runners looking to improve their speed. In this episode we discuss what drew him to coaching, what he loves about it, and how his coaching style has evolved as a result of working with this population. If you’ve ever had a thought like, “I’m not blank enough to run on the track” (fast, fit, young) you may have a change of heart after listening to what Noel has to say. His energy and enthusiasm are truly infectious and I’ve witnessed firsthand many naysayers who have been transformed under his guidance. If you’re in the Winnipeg area and this episode makes you somewhat “track curious,” we’d encourage you to come on out to the next session. Learn more at: https://mraweb.ca/mra-track-club/
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 127. Erik Bird | Fat Dog 120 Race Director | 07 Mar 2023 | 00:56:47 | |
Got feedback about this episode? Send Carolyn a text Erik Bird is a west coast trail ultrarunner and race director from Mission, BC. He started running in 2015 after realizing he was not in the shape that he wanted to be in. He started with 10K and progressed to 50K before falling in love with the trails that are part of the Fat Dog course and completing 120 miles in one of the most scenic places in Canada. Erik now finds himself the race director for the Fat Dog 120, Trail Run for Water, and the Valley Vertikiller. In addition Erik caught the Backyard Ultra bug and competed at the BC Backyard Ultra, earning himself a spot on the Canadian team in the world championships in 2022. In this episode Erik shares how he followed his heart and his passion when he decided he needed a career change and decided to gamble on running events during a pandemic. He talks about what running means to him, and what the best part of race directing is. Hint: it has something to do with the community. Erik Bird is someone who exemplifies what running and community are all about! Learn more about Erik's races: Rapid Fire:
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We love hearing from you! Connect with us on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. If you enjoyed this episode, please share it with a friend, subscribe or leave us a rating and review on Apple Podcasts. You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 126. Matt Shepard | A Life Without Limits | 28 Feb 2023 | 00:58:46 | |
Got feedback about this episode? Send Carolyn a text Matt Shepard, better known as “Shep,” is a trail and ultrarunner originally from Washington State who currently lives in Cochrane, AB. Shep is a true jack-of-all-trades - he can just as easily rebuild a carburetor as he can mend a pair of torn pants. A former medic in the US Armed Forces, volunteer firefighter, woodworker and builder of things, Shep loves to work with his hands. An entrepreneur at heart, he operates two small businesses and spends his summers working as a part of the Sinister Sports team, maintaining and marking the beautiful Canadian mountain trails. Outside of his day job, Shep can be found exploring new mountain trails or running an absurd distance on a short loop course in the Backyard Ultra format. A few of his notable running achievements include 2x Team Canada Backyard Ultra National Championships, claiming the 200km Columbia Plateau Trail FKT and logging a 6-Day Personal Best of 701 kilometers. Most recently he was the first place male in the 48 hour event at Across the Years. In this episode we discuss:
Shep aims to approach all of life's challenges with a positive attitude and endless curiosity. In his own words "There is so much to be experienced in this world and I hope to get a glimpse of it all!"
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 125. Amy Puzey | Fighting the GoodPhyte | 21 Feb 2023 | 00:52:45 | |
Got feedback about this episode? Send Carolyn a text Amy Puzey is a holistic nutritionist, mother, and long time competitive trail runner who lives in Invermere, BC. She is also the founder and CEO of Goodphyte, a company dedicated to making the enzyme phytase easily available worldwide. We first heard from Amy in episode 99 where she introduced us to herself and explained how curiosity led her to research this super-powered digestive enzyme. We were so intrigued by what Amy shared that we invited her back to the show to take a deep dive into the science behind this novel enzyme that unlocks micronutrients in your food and helps you absorb more so you feel better, sleep better and perform better. In this episode we discuss Amy's research around how phytase may improve autoimmune dysfunction, act as an antiviral and even combat micronutrient deficiency in the developing world. She shares case study anecdotes of runners and others who have experienced a dramatic change in their health challenges including auto-immune conditions, diabetes, long COVID, Colitis, and Crohn’s disease. We invite you to join us as we continue our conversation with Amy Puzey!
Resources we discussed in the episode: Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 124. Natasha Wodak | Canadian Marathon Record Holder | 14 Feb 2023 | 01:09:55 | |
Got feedback about this episode? Send Carolyn a text We’re honoured and excited to be catching up with Canada’s fastest female marathoner, Natasha Wodak, after her brilliant run in the Berlin Marathon on September 25th, 2022. We dug into all the details of that magical day, including some of the challenges she faced in the days leading up to – as well as in the early miles of – the race. We discussed what it feels like to run a 1:28 negative split to smash the Canadian record previously held by Malindi Elmore, and why you might consider this strategy for your next race. We nerd out on her mind-blowing splits of that 2:23:12 result, she tells us about finding (and compensating!) her pacer Tony, and we hear about many of the incredible people on her support team. Natasha has quite the running resume over her two plus decades in the sport. She is a two-time Olympian (Rio 2016: 10000m in 31:53; Tokyo 2021: 13th place in marathon) and has represented Canada at numerous World Championships in the 10000m as well as cross country. She tells us how she’s managed to keep it fun and fresh over the years, and whether or not there is any pressure associated with the title, “Canadian Record Holder.”
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 249. Ben Rosario | Join Me at The Marathon Project + Industry News Roundup | 29 Jul 2025 | 01:13:50 | |
Got feedback about this episode? Send Carolyn a text Ben Rosario is back! The Co-Founder & CEO of The Marathon Project returns to Inspired Soles just four months after his first appearance to share exciting updates about the race’s 2025 edition—and so much more. Since our last conversation, TMP has announced partnerships with Blanks Sports Nutrition (yes, everyone gets bottle service!) and FloTrack, revealed a new start time, detailed the prize purse, and continued registration for the Gold Wave—the competitive amateur field for runners chasing their best performances. In this episode, Ben and I also dive into recent industry headlines, including the doping suspension of marathon world record holder Ruth Chepng'etich, as well as Faith Kipyegon’s Breaking4 attempt. Plus, Ben opens up about his surprising new chapter—becoming a middle school teacher—and the introspection that led to this next step. We talk about what fuels recreational runners, how we’re all more competitive than we let on, and how running is a lot like golf (which might explain a few things about my family!). Whether you’re a serious amateur, a fan of the sport, or just curious about what’s next for The Marathon Project, this episode delivers. Join Carolyn & Johnny at TMP
Connect with Ben & Learn More About TMP:
Connect with Carolyn:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 123. Kim & Carolyn’s Running Insecurities | 07 Feb 2023 | 00:44:30 | |
Got feedback about this episode? Send Carolyn a text There’s no guest interview today. Instead, we chose to get vulnerable and show our human sides a little bit more. Inspired by a recent episode of the Running Rogue podcast with Chris McClung, we each open up about our top 3 running insecurities, how they show up for us, and most importantly, what we do to navigate them. We believe all of us face insecurities in one way or another, so our primary goal with this one was to help you feel less alone and to give you some practical strategies for working through the ones you most relate to. We’d love to generate some conversation, so please feel free to head over to our Instagram page and add your comments to this post. Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 122. Aldo Furlan | Volunteer in Motion | 31 Jan 2023 | 00:52:40 | |
Got feedback about this episode? Send Carolyn a text Aldo Furlan is a 58-year old kindergarten teacher, avid runner, and all-around awesome human who gives back tirelessly to his running community in Winnipeg. In addition to coaching middle school track and cross country, he is heavily involved with the Manitoba Runners’ Association, Teds Run for Literacy, the Winnipeg 10&10 and the Manitoba Marathon. In this episode Aldo tells us about being “crippled by a 4-year old” many years ago and how his journey through rehab and back to running inspired him to write one heck of a poem titled Ode to My Lateral Meniscus. More recently while dealing with an assortment of common running niggles, he put pen to paper once again with Bag of Pain. Two of the most fun ways Aldo gives back is through his weekend pop-ups all summer long throughout Winnipeg, as well as the Polar Bare run every January 1st in Assiniboine Park. Be sure to listen to the very end when he tells us about the Not Since Moses race in Nova Scotia every August. There’s a lexicon of terms out there and they’re not hard to find A few of them are great to use when meniscus come to to mind For you can call it healthy or you can call it fine Like the beautiful aroma of a nine ounce glass of wine You can say that it’s dependable, just like a St.Bernard Who chases away vandals trespassing in your yard. You can say that it’s pristine as a freshly poured draft beer A welcomed cold libation when the finish line is near. You can say that it’s as mighty as a herd of elephants With all the durability of brand new denim pants. You can say that it’s delightful like a steeping pot of tea, This most integral part of an articulating knee. You can say it is hearty or you can say that it is sound Just like the wisdom of a friend you like to have around. You can tell me that it’s sturdy or you can say that it is tough There are not limits to what you say but the right word is enough. You can say “spectacular”or you can say “Robust” But for you to use the proper term is definitely a must. So choose your words quite carefully my friends as you now know what I mean For to call it “unremarkable” is really quite obscene! Resources we discussed in this episode:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||
| 121. Nicki Rehn | Bhutan Snowman Race 2022 | 24 Jan 2023 | 01:00:30 | |
Got feedback about this episode? Send Carolyn a text Nicki Rehn is an Australian-Canadian who loves the beach, but is hopelessly addicted to the mountains so has spent most of her adult life in Calgary, AB, Canada. She came to adventure and endurance sports by way of competitive triathlon and road marathon. It's been over a decade since she raced on pavement, preferring instead adventure racing, mountain biking, ultramarathon running, fast-packing, skiing, orienteering, and mountain scrambling. When not running, Nicki works as an education consultant. She also loves to travel and write. In this episode, we discuss Nicki’s upbringing in Australia and her female unsupported fastest know time (FKT) of the 1000km Bibbulmun Track in Western Australia as well as what inspires her to attempt such epic distances in epic places. This lady runner is a 3 time finisher of Tor des Geants (a 330km race in Italy), 5 time attendee at the Barkley Marathons, second place finisher at Sinister 7 100m and Fat Dog 120m and has even done the Dragon’s Back Race in Wales on a punishing 305km course that will test the very best. While Nicki has a resume that will stun even the most accomplished ultrarunner, we primarily invited her on the podcast to talk about her most experience of running the Snowman Race in Bhutan with an invite from the king himself. Strap into your seats or drop the hammer on your run because this episode is bound to leave you feeling like you can accomplish anything! Connect with Nicki:
Resources we discussed in this episode:
Connect with Carolyn & Kim:
You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com. | |||