Got feedback about this episode? Send Carolyn a text

Today I’m joined by my favourite repeat guest — and husband — Johnny Coffin, who just smashed through the 35-minute barrier with a 34:49 at the Canadian 10K Championships in Ottawa! 🇨🇦🔥

We recap our whirlwind weekend at the Ottawa Race Weekend, which came together very last-minute after a chaotic week of travel, a blown tire, and minimal sleep. Despite it all, we both rallied — Johnny with his biggest 10K breakthrough to date, and me with a 42:49 finish I’m genuinely proud of.

We dive into:

🟢 Johnny’s Project Sub-35 journey
🟢 Why 10Ks are deceptively tough
🟢 How we trained and what we felt going into the race
🟢 How it all played out on race day
🟢 And of course… the people, the energy, and the magic of Ottawa Race Weekend 💫

Headphones may be recommended if little ears are around… Johnny’s getting very comfortable behind the mic. 😂

Connect with Johnny:

• Previous Inspired Soles episodes:
  • EP 230: Ask Carolyn Anything + Colour Commentary from Johnny
  • EP224: Do You Control Strava, or Does It Control You?
  • EP 211: Coffin's Chicago Marathon Recap: The Bodily Fluids Episode
  • EP 202: Paris Olympic Track & Marathon Recap 
  • EP 55: Road to the 2021 Boston Marathon
  • EP 12: Slow the BLEEP Down
• Instagram: @bestjohnnyever

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Ashley Wiles is a mental performance coach & Founder of Sole Girls, which is dedicated to helping young athletes build confidence, resilience, and the mental tools they need to thrive—not just in sport, but in life.

She’s also a 3-time Ironman athlete and 70.3 World Championship competitor, so she walks the talk when it comes to pushing limits and staying mentally tough.

Inspired by Amanda Todd’s story back in 2012, Ashley created Sole Girls to help teenage girls find their voice, fall in love with movement, and develop a strong sense of self-worth. Since then, the program has empowered over 1,000 girls across Canada.

More recently, she launched Sole Mental Performance, an online program designed to teach teen athletes how to manage pressure, bounce back from mistakes, overcome self-doubt, and develop a growth mindset. And don’t worry if you’re a grown adult listening, because it’s never too late to apply these tools and techniques to your life & sport as well!

Ashley’s work has earned her national recognition, including Top 10 Young Entrepreneurs to Watch by The Globe and Mail, Top 5 Motivators in Canada by Impact Magazine, and Most Inspiring Coach in North Americaby Brooks Running.

She’s also a sought-after speaker, having shared her message at TEDxKidsBC, Rogers Arena, and countless schools and sports programs across the country.

Connect with Ashley & find resources we talked about:

• Instagram: @sole_girls 
• Website: solegirlsperform.com 

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

What happens when you go all in on a bold goal — and let the whole world watch?

In this episode, writer, runner, and content creator Alex Cyr reflects on his journey to run sub-30 for 10K before turning 30. It took six tries, a chaotic travel schedule, and a whole lot of humility — but on April 27th, he finally did it in 29:41 at the Vancouver Sun Run.

We talk about the pressure of public accountability, imposter syndrome, how sharing a goal can shift your motivation, and why he went dark on social media before his final race. 

We also talk super shoes and Faith Kipyegon’s sub-4 mile attempt.

Connect with Alex:

• Instagram: @cyrsey_10 & @marathon.handbook
• Website: marathonhandbook.com
• Alex's last Inspired Soles interview: Are You a Real Runner If You Don't Run Marathons?

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Caroline Fisher is a lifelong runner, passionate community builder, and the woman behind Big Sky Run Co. in Winnipeg, Manitoba. Caroline started running long distances as a teenager, inspired by her mother—a strong and enduring runner in her own right—and that family legacy continues to shape how Caroline approaches both life and business. Now the sole owner of Big Sky, she’s created far more than a retail space—it’s a true gathering place for runners of all backgrounds, where post-run treats are homemade and community comes first. 

In this conversation, we talk about the highs and hard lessons of entrepreneurship, balancing competitive running with motherhood, and what it means to lead a values-driven business. With Mother’s Day just around the corner, Caroline also reflects on the woman who started it all and the role running continues to play across generations in her family.

Connect with Caroline/Big Sky & find resources we talked about:

• Instagram: @bigskyrunco
• Website: bigskyrun.com
• Black Friday post
• Episode with Ali McPherson

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Alison McPherson, a 31 year old lifelong runner, coach, and all-around powerhouse who lives in Canmore, Alberta. In March, Ali won a hilly 50K trail ultramarathon, and just one month later, ran a personal best of 2:58:13 at the Boston Marathon. If that wasn’t special enough, her 64-year-old mom – whom she coached – also crossed the Boston finish line in an incredible 4:09! 

In this episode, we dive into Ali’s remarkable back-to-back performances, how she balanced recovery and racing, and what it meant to return to Boston with her mom on a much nicer day than they experienced in 2018. 

Ali is someone who truly walks her talk, and her clients at Rhythm Run Coaching are lucky to have her in their corner.

Connect with Ali:

• Instagram: @rhythmruncoaching
• Website: rhythmruncoaching.com
• Ali's previous appearance on Inspired Soles: Insights From Five Expert Run Coaches

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Today’s guest is Andrea Wilson — a 49-year-old runner and occupational therapist from Comox, BC who has gotten faster throughout her 40s, culminating in a 2:58 marathon at CIM in December 2024. But her story is about so much more than running.

Roughly a decade ago, Andrea’s world got turned upside down, and she found herself asking some big questions: Who am I? What do I believe in? Through that journey, she found her voice, learned to set boundaries, and began to live with more confidence and clarity — all of which freed up space for her to pursue her love of running.

As an OT, Andrea specializes in self-regulation — which includes emotional processing, cognitive strategies, and sensory awareness. She explains how understanding these systems helped her take ownership of her goals, silence negative thoughts, and run the best marathons of her life in her late 40s.

We talk about mirror neurons, the addictive pull of screens, why stress impairs decision-making, and how it truly does take time to establish new routines.

Resources we discussed in the episode:

• Dr. Wayne Crowe (Andrea's coach): Exercise Is Medicine
• Roslyn Smith (Andrea's friend): 2019 Boston Marathon W70-74 Winner

Connect with Andrea:

• Instagram: @Andrea.wilson.ot

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Justin Kent joins Inspired Soles fresh off a huge PB and win at the McKirdy Micro Marathon (2:09:29) to talk about the race, the growing depth of Canadian men’s marathoning, and how he and wife/Olympian Lindsey Butterworth juggle elite training with life as new parents.

Connect with Justin:

• Instagram: @jkent_ 
• Mile2Marathon: https://mile2marathon.com/

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Today I’m joined by Jason Fitzgerald—fellow podcaster, run coach, and the founder of Strength Running, one of the most trusted names in the running world. Based in Denver, Colorado, Jason brings a deep well of experience to the sport. He ran cross country and track at Connecticut College, dabbled in the steeplechase, and has posted impressive lifetime PRs including a 2:39 marathon and 4:33 mile.

In this episode, we dig into the fundamentals of running—and why Jason believes 99% of our time, effort, and resources should be focused right there. We also explore the remaining 1%—those little extras runners love to obsess over—and whether they’re worth it.

We even tackle his dislike for the term “full marathon,” answer some crowd-sourced listener questions, and uncover the deeper meaning behind Strength Running. If you like smart, practical advice delivered with a side of fun, you’re going to love this conversation.

Connect with Jason:

• Instagram: @jasonfitz1 
• Website: strengthrunning.com 
• The Strength Running Podcast: https://podcasts.apple.com/ca/podcast/the-strength-running-podcast/id1170932252

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

If you’ve been around the world of distance running for any length of time, you’ve probably heard the name Ben Rosario. He’s done just about everything in the running industry—from professional runner and run specialty store owner to race director and Olympic-level coach.

Ben spent nearly a decade as the head coach and executive director of NAZ Elite in Flagstaff, AZ, where he guided professional athletes to national titles, World Championship appearances, and an Olympic Trials Marathon victory. Now, as the Co-Founder & CEO of The Marathon Project, he’s creating a world-class racing opportunity for athletes who are fast—but not necessarily pro. And if you’re an everyday runner, you might also know him as the co-author of Run Like a Pro (Even If You’re Slow), where he shares training principles anyone can apply to improve their running.

In this conversation, we discuss why Ben felt the need to bring The Marathon Project back, what sets it apart from other races, and where he sees it going in the future. 

An entrepreneur at heart, Ben has been the mastermind behind some of running’s most exciting projects, and we dive into the lessons he’s learned from each venture.

Connect with Ben:

• Instagram: @marathonproj
• Website: themarathonproject.com
• Book: Run Like a Pro (Even If You're Slow)
  • Matt Fitzgerald's book about training with Ben/NAZ Elite: Running the Dream

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].

Got feedback about this episode? Send Carolyn a text

Today, we’re pulling back the curtain on the world of professional race announcing with none other than Steve Fleck – one of the leading endurance sports announcers and commentators in North America. If you've ever crossed the finish line at a major race, chances are you've heard his energetic and insightful voice bringing the moment to life.

Beyond calling the action at running, triathlon, and cycling events, Steve is also a sought-after corporate emcee and a key figure in the race and event industry. In this episode, we dive into what makes a great announcer, the evolving race experience, and some of Steve’s most memorable finish-line moments. We also get a little nerdy about the future of Canadian distance running – are we in a boom? Who’s coming up through the ranks? And what will it take for Canada to be even more competitive on the world stage?

Whether you're a runner, a race director, or just someone who loves the energy of live events, this episode is packed with insights and behind-the-scenes stories. 

Connect with Steve:

• Instagram: @steve.fleck

Connect with Carolyn:

• Instagram: @inspiredsolescast or @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to [email protected].