Inspired Soles

Got feedback about this episode? Send Carolyn a text

Jessica Wylychenko is a competitive runner and Registered Dietitian who is based out of Winnipeg but also offers her nutrition services online through her company, Speed & Savoury. Jessica was on the show in August outlining how to fuel for a marathon PR and she took her own advice to heart at the Chicago Marathon, running her way to a 2-minute PR of 2:52:09, which also placed her 9th Canadian female overall.

In this episode we focus on the concept of nutrition periodization, or adjusting what and how much we eat based on the volume or intensity of training. We start by outlining how to approach fueling in the weeks after a goal race, and move into fueling considerations for an indoor track season. We discuss the benefits of tracking macronutrient consumption versus adopting a more visual approach through the concept of an “athlete's plate.” We cover special considerations for older athletes or those dealing with an injury, including how to deal with weight gain.

There is a lot of information packed into this hour and Jessica shares many of her own experiences with training & Injury, which is really valuable.

Connect with Jessica:

• Instagram: @speed_and_savoury
• Website: https://www.speedandsavoury.com/
• Ep 204: Fueling Your Next Marathon PR

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

I’m thrilled to introduce two incredible masters athletes, Bob Cox & Karla Del Grande. 

Bob is a 64 year old distance runner from Winnipeg whose favourite distance is the marathon and Karla is a 71 year old sprinter from Toronto who specializes in anything from 60 to 400 meters. Karla also happens to hold numerous Canadian and World Records at these distances, was honoured as the World Masters Athlete of the Decade for 2010-2019, and was recently inducted into WMA's Gallery of Champions for her achievements and as an ambassador of masters athletics.

In this episode, we dive into Canadian Masters Athletics – what it is, who it’s for, and how you can get involved. We explore the many opportunities to compete locally, provincially, nationally, and even internationally, with a spotlight on the upcoming indoor masters national championships in Winnipeg March 1-2, 2025.

We talk through the many benefits of stepping onto the track as well as common reservations that might be holding you back. 

At the heart of masters track and field is the joy of staying in shape, reconnecting with a youthful spirit, being part of a supportive community, and setting and achieving personal goals. We hope this conversation inspires you to join us this winter in Winnipeg.

Resources we discussed in this episode:

• Register for CMA Indoor Nationals in Winnipeg, March 1-2, 2025
• Inspired Soles interview with Canadian running pioneer, Diane Palmason

Learn More or connect with Karla & Bob:

• Instagram: @karla.delgrande, @bobcox42, @canadianmastersathletics35
• Facebook: Karla, Bob, CMA Facebook group
• Indoor Champs in Winnipeg: canadianmasters.ca
  • Team Canada Info + Bulletins

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

Alex Cyr is a 29 year old competitive runner originally from Prince Edward Island but who now lives and works in Toronto. Despite running for most of his life at a very high level, Alex just made his debut in the half marathon and has never run a marathon, which leaves many people bewildered and has become the inspiration for some of his content as a digital creator. 

In this episode we talk in depth about one of his recent reels called “Why Don’t You Run a Marathon”? where he brilliantly captures the tension that can exist between the self-serious performance-minded runner and the runner who treats races more as bucket list items. Both of these characters have an important place in the current running boom, but this video highlights just how misunderstood they can feel by one another. No matter which runner you identify most with, we hope you can appreciate the humour in this exchange.

Alex is a freelance journalist whose work regularly appears in The Globe and Mail, Maclean’s, and Toronto Life. He holds a personal best of 14:26 in the 5k and 1:05:58 in the half marathon.

Connect with Alex:

• Instagram: @cyrsey_10 & @marathon.handbook
• Why Don't You Run a Marathon reel
• Website: marathonhandbook.com

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

The 2024 Chicago Marathon is in the books! Johnny and Carolyn Coffin were both fortunate enough to take part in this year’s race and they are here to break it down in detail – perhaps too much detail! 🤪

Johnny ran out of his mind for a monster PB of 2:39:47. Carolyn was gunning to break her 2015 PB of 3:21:55 and if it weren’t for a particularly cruel 3-minute bathroom break she would have done it. She finished 2 minutes and 16 seconds shy of her goal in 3:24:11 so we’re calling this an unofficial PB with an asterisk. 💩

In this episode we delve into our training & preparation, fueling plans, and mental strategies when things got tough in the race, but we also air quite a bit of dirty laundry, both literally & figuratively! We hope you find this episode equal parts educational & entertaining, but without a doubt this is the most vulnerable piece of content we have ever produced!

Resources we discussed in the episode:

• Relay podcast re: Chicago marathon race strategy
  • Marathon SZN: Beware of the Dragons
• Uncovering Your Marathon WHY: A Case Study with Carolyn Coffin

Connect with Johnny:

• Previous Inspired Soles episodes:
  • EP 202: Paris Olympic Track & Marathon Recap 
  • EP 55: Road to the 2021 Boston Marathon
  • EP 12: Slow the BLEEP Down
• Instagram: @bestjohnnyever

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

Dana Mayberry is a dedicated 49 year old runner from Winnipeg who took up the sport almost 10 years ago. After taking almost 30 minutes off her marathon PB at CIM in 2022 with energy to spare, she started to believe that maybe someday she could qualify for the Boston Marathon. 

For the past two years she’s been on a quest to not only qualify for Boston, but to run enough of a magical/mystery buffer to grant her entry into the 2025 race (when she will have just turned 50). On Sept 8, 2024, she ran the Georgina Marathon 7 minutes and 34 seconds faster than her BQ, but had to wait two more agonizing weeks before she would learn that it was, in fact, enough (by 43 seconds!)

Dana went to great lengths to “control the controllables” in her qualifying races. Some might call it extreme, but I think it demonstrates her total commitment to a challenging goal and unwavering belief in herself to achieve it. I dare you to listen to this story and not be inspired to go all-in on your next goal! 

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

Got feedback about this episode? Send Carolyn a text

Waldo Cheung is a Calgary-based physiotherapist and instructor for The Running Clinic. Waldo has a unique passion for helping runners navigate their way back from injury to their chosen sport, but as a dedicated runner himself, he understands runners on a deep level. Not only is he an expert in managing soft tissue injuries, but he’s also an amateur programmer who’s developed innovative tools to help clinicians monitor their clients’ progress and keep them actively engaged in their recovery journey. 

Waldo has a knack for taking research studies and communicating the findings to a layperson in easy-to-understand language. In this episode, he shares what the research says about running-related pain, including the neuroscience behind why we experience it and how to manage it, particularly during the taper.

If you’ve been running for any length of time then you’ve undoubtedly had the odd ache or pain pop up at an inopportune time. If that sounds like you, then this is a conversation you won’t want to miss.

Connect with Waldo:

• Instagram: @rehabinapinch
• Website: physiotools.io
• LinkedIn: rehabinapinch
• Waldo's previous Inspired Soles episode (174): Shoes, Technology, Research & Masters Running

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

42 year old Canadian marathon record holder Natasha Wodak is back! 

This is Natasha's 3rd time on Inspired Soles and since we last spoke just four months ago, she’s competed in numerous road races across Canada and even went over to Australia for a half marathon. She recently announced that she will be running the TCS Toronto Waterfront Marathon on October 20th, which serves as the Canadian Marathon Championships. In addition to the many meaningful reasons she chose this as her goal fall race, it’s a full circle moment since this is where Natasha’s marathoning career began back in 2013. And as you’ll hear in the episode, she is a completely different athlete and person than she was 11 years ago. 

We touch on the CBC Documentary, Running a Revolution, where Natasha's attempts at making the 2024 Paris Olympic team were featured prominently . Even though her Olympic dream did not become a reality this time around, it gave her the opportunity to be a special analyst on the CBC broadcast team.

This was a fun and unique episode where I gathered several listener questions. We go all over the map talking about hair crimpers, enthusiast fans, and cats on the putting green! We hear about her approach to nutrition, her friendly rivalry with Malindi Elmore, and what she finds so inspiring about the everyday runner. She leaves us with a beautiful message for those who didn’t get into the 2025 Boston Marathon.

Resources we discussed in the episode:

• CBC Gem Documentary: Running a Revolution
• Ep 190: On Missing the Olympic Marathon Standard
• Ep 124: Canadian Marathon Record Holder

Connect with Natasha:

• Instagram: @tashawodak

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

Landon Hildebrand is an Edmonton-based Registered Psychologist who loves working with athletes. As a trail runner himself, he can relate to his competitive clients and help them develop mental tools to thrive in their sporting environments. He and his wife own and operate Approach Psychology in the heart of Edmonton, but they can often be found sponsoring/volunteering at local ultramarathon races. How cool would it be to roll up to an aid station that not only offers physical aid, but mental & emotional aid as well?!

If you want to learn to perform better under pressure, then this is the conversation for you. We cover:

• What mental resilience is and how it differs from “positive thinking”
• The importance of knowing your why
• How our attachment style & self-talk impact the way we handle stress
• How to tap into joy as a motivator
• Why he has a gut reaction to the phrase “Running is my therapy”
• And how to work through common scenarios a runner may face such as taper tantrums, pre-race nerves, and pushing through when a race gets hard. 

Landon brings a refreshing amount of humour to this important topic and I hope it helps you to put some of his great advice into action in your own running life.

Connect with Landon:

• Instagram: @approachpsychology and @landon_ approachpsych
• Website: approachpsych.ca

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

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

Got feedback about this episode? Send Carolyn a text

Lynsey Romano is the founder of Skyline Run Coaching, a virtual coaching business based in Airdrie, Alberta. Since 2017, Skyline has been a leader in online coaching, offering personalized and evidence-based running and strength training plans to over 120 athletes. With a team of six professional coaches, Skyline is dedicated to helping athletes not only achieve their goals but also enjoy the process of long-term development in the sport.

Lynsey is an accomplished runner who recently broke the 3-hour barrier in the marathon, and today, she’s here to share her expertise on a critical topic for marathon success: tapering.

In this episode, we dive into the art and science of tapering for the marathon, including:

• What exactly is a taper?
• How much could it improve your performance?
• When to start your taper and how to balance volume and intensity.
• Nutrition and hydration strategies.
• Strength training adjustments during taper.
• The importance of rest and recovery.
• How to manage pre-race anxiety.
• Common mistakes to avoid, like overdoing your final workouts.
• And how to tailor your taper based on individual factors like experience level.

This conversation is packed with actionable insights and is one you’ll want to return to before every marathon.

Connect with Lynsey

• Instagram: @lynsey_skylineruncoaching 
• Website: runcoach.org

Resources we discussed in the episode:

• Lynsey's first appearance on Inspired Soles: Why Runners Can't Afford to NOT Strength Train 
• Fueling Your Next Marathon PR with registered dietitian Jessica Wylychenko

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram

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

Got feedback about this episode? Send Carolyn a text

Every July, brave runners from Western Canada and around the world descend upon Crowsnest Pass, Alberta for Sinister 7, one of several popular events within the Sinister Sports umbrella. Sin 7 boasts a 50k, 50M, and 100M ultramarathon, as well as a 7-person 100M relay. Each race takes runners through “the most rugged, remote and beautiful terrain in Alberta’s stunning Rocky Mountains.”

This interview features two prairie girls who made the trip west for 2024’s race. Brandy Adolphe, a 3:15 marathoner and past Inspired Soles guest, was making her ultramarathon debut in the 50k. And Cat Brown, even though no stranger to the 50M distance, was tackling this daunting course for the first time…with a known ankle injury! Despite facing some challenges on the day, both ladies finished with huge smiles on their faces. And they even managed to make this hilly, grueling event sound … fun!

If you’ve been thinking of adding Sin 7 to your 2025 bucket list, this chat may help to make up your mind.

Connect with Brandy & Cat on Instagram:

• Brandy: @brandyadolphe3
• Cat: @therunningkat

Resources we discussed in the episode:

• Brandy's first interview on Inspired Soles
• Sinister 7 Ultra

Connect with Carolyn:

• Email me with guest ideas: [email protected]
• Inspired Soles Instagram

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