Inspired Soles

Got feedback about this episode? Send Carolyn a text

Kristian Andres is a 35 year old trail runner born and bred in Manitoba, Canada.  Once a licensed physiotherapist, Kristian went back to school in 2016 and now works as a Physician Assistant.  He grew up doing functional training before it was a thing, chasing cows out of the trees on his family farm and found himself excelling at local track and field days in grade school.  His path from high school and university track and field eventually led him to discover trail running.  Together with his fiancee, Nicole, Kristian founded Trails of ‘Toba as a place to promote adventure in Manitoba and directs three races under the brand name.  Each race is unique and designed to provide those of all skill and ability levels an opportunity to experience trails. 

In this episode we discuss:

• How influential an early mentor and coach can be in forming a belief in yourself
• What one should consider as they start trail running
• Kristian’s top 3 tips for becoming more skilled and faster on trails
• How inspiration can be found all around us if we just look for it

 Kristian is a man who loves the outdoors, who loves to explore, and who loves helping others discover the joy that he has found in the magical places off the beaten path in the province he calls home.  Kristian does some racing, but he fundamentally runs for the sake of running. We hope he inspires you to do the same!

Connect with Kristian and Trails of 'Toba:

• www.trailsoftoba.com
• Instagram: @trailsoftoba

Resources we discussed in the episode:

• Ihor Verys' episode (Ep 47): Mantario Trail FKT Record Holder
• Favourite Mantra: Everything you need is already inside (Bill Bowerman)
• Favourite Place to Run: Brandon Hills
• Bucket List Race: Wonderland Trail (Mt. Rainier)
• Favourite Running Book/Movie: Training for the Uphill Athlete; Without Limits
• Favourite Post Run Indulgence: Pizza or burger from small local restaurants around the trails

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

This episode features one of Carolyn’s coaching clients, 35 year old Sara Golinvaux, and what led to her 14-minute PR of 3:41:30 at the Houston Marathon in January of 2022. When Sara started with Carolyn just over a year ago she had already experienced some great success but she also had a hunch that she could be even faster. She had run several marathons right around the 4 hour mark and wanted to explore what she was capable of not only at that distance, but also in the 5K, 10K and half marathon. In this conversation we take you behind-the-scenes to see what led to this stunning performance breakthrough so you can progress ever closer toward your potential too. We discuss:

• What made Sara decide to hire a coach
• The highs and lows of her 3 distinct training cycles
• Why easy days were more challenging for her than hard days
• The difference that strength training made
• Why she almost didn’t make it to the starting line of the Houston Marathon
• What she has her sights set on next.

Sara truly is a dream client. She shows up and does the work consistently, she is an excellent communicator, and she loves learning the why behind her training. If you’re looking to level up your own training and racing, you might want to take some notes from this conversation.

Resources we discussed in the episode:

• Melanie's episode (Ep 18): The Value of Doing Hard Things
• Favourite Mantra: I am a mother-f***'n running superstar
• Favourite Place to Run: Early morning run before a city wakes up
• Bucket List Race: Boston Marathon or world major (Chicago)
• Favourite Running Book: Let Your Mind Run by Deena Kastor
• Favourite Post Run Indulgence: Hamburger and a glass of wine

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

Originally from Scotland, Morag McDonah is a 66 year old Nova Scotian runner who currently holds the Canadian W65 marathon record of 3:21:38. With an impressive time like this you might assume she’s been competing since grade school, but nothing could be further from the truth. Morag was in her late 40s when she took up running and it was purely for recreation. She was never going to go further than 5K and she was definitely not going to race. But as most runners can attest, once she caught the bug one thing kept leading to another. She started off on the roads but in recent years Morag has also been lighting things up on the track and the trails and is showing no signs of slowing down any time soon.

In this episode, we talk about:

• The influence her daughter (Ailsa MacDonald) has had on her running career
• What it was like to share the podium in Boston with Olympian Joan Benoit Samuelson
• Getting hypothermia and dropping out of Boston in 2018
• The unconventional way she approaches marathon training
• Why she doesn’t race with a GPS watch
• The important lesson in pacing she learned the hard way in a track mile
• Injuries, grief, and so much more!

As you’ll hear in this conversation, Morag is a breath of fresh air and we have to imagine that part of her success is due to the wonderful energy she shows up with.

Resources we discussed in the episode:

• Favourite Mantra: I can, I can, I know I can
• Favourite Place to Run: In the trails
• Bucket List Race: Finlayson Arm
• Favourite Running Book: Born to Run, Endure, Fast After 50, Exercise 
• Favourite Post Run Indulgence: Coffee (early in the day), Beer & steak (after a marathon)

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

Are you ready for another dynamic power couple?  

Both officers in the Canadian Armed Forces currently posted to Latvia, Kristine Self and Mike Mueller met in the late 1990s in Barrie ON where they instantly bonded over their shared love of running. While these two have very impressive road running resumes, we spent a good chunk of this conversation talking about their adventures in the trails, including numerous multi-day races they’ve taken part in all over the world. This chapter of their running lives began in 2016 when Mike “forced” Kristine into attending a women’s only trail running festival for HIS birthday! It was there that Kristine realized just how much she loves the trails and longer distances and has never looked back since. 

In this episode Mike and Kristine shared some crazy stories about their 5-6 day / 250K treks across Madagascar and Cambodia that involve snakes, crocodiles, and heat exhaustion, plus some incredible teamwork to pull each other through various low points in that race. One little side note if you’re tempted by these multi-day ultramarathons: you may want to read the fine print about landmines and corpse preparation fees! 

Mike and Kristine are both members of the Canadian Armed Forces’ international running team (CISM), and just in case you didn’t think their lives were busy enough, Mike manages that team and Kristine is their Peak Performance Coach.

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

Shane Hartje is an entrepeneur who has run several successful for-profit organizations and is the Executive Director of the Winnipeg based non-profit organization First Steps Wellness Centre. First Steps Wellness Centre (FSWC) specializes in rehabilitation for people with neuro-muscular disorders where they help their clients regain function through the use of leading edge intensive exercise-based rehabilitation programs. They provide intensive activity-based therapy (ABT) to people with spinal cord injuries and associated disorders.

Shane identified a need for a centre like First Steps after he experienced a spinal cord injury of his own in 2016, when he broke his back at the age of 41 in a motocross accident and became a paraplegic.  Shane talks to us about what it was like experiencing such a drastic shift in how he lived every aspect of his life, as well as how he decided to turn what could have seemed like failure into opportunity when he had to close his business and saw a need to serve people with neuro-muscular disorders in Winnipeg.  Since his spinal cord injury, Shane has kept moving as he continues to travel and snowmobile, and he has completed the Manitoba Wheelchair Marathon for 3 consecutive years.  He hopes to raise awareness for both the First Steps Wellness Centre as well as the possibilities in competitive sport for para-athletes in events like the marathon.  He needs more competitors!  

As you will hear Kim share in this episode, her brother became a paraplegic in a dirtbike accident when he was 13.  Shane’s story resonates so deeply with her and her brother’s injury has shaped how she’s lived her life ever since his accident.

If you have two good legs that work, be grateful and use them.  If you don't, there are still ways to be active. We hope that you will be inspired to keep moving in any way you can as you listen to our conversation with Shane.

Connect with Shane and buy raffle tickets:

• EncourageRecovery.ca
• First Steps Wellness Centre

Connect with Carolyn & Kim:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

Janelle Vincent joins us to talk to us about nutritional considerations for runners and athletes. She is a Registered Dietitian working as a Sport Dietitian with the University of Manitoba Bisons, Canadian Sports Centre Manitoba, Pro Prep Academy and many other provincial teams and athletes. She has completed a Bachelor of Exercise and Sport Science, a Bachelor of Science in Human Nutritional Sciences, the International Olympic Committee Diploma in Sports Nutrition and has been a Dietitian for over 13 years. She is also a runner and was a Manitoba Bison athlete for five years in collegiate track and field and cross-country. Janelle works with athletes in developing nutrition for health as well as nutrition for sport goals.  

In this episode we discuss:

• nutrition before, during and after workouts/training sessions
• race day nutrition
• considerations for recovery
• hydration
• the use of caffeine and supplements
• relative energy deficiency in sport, and 
• the variety of common diet trends runners may be tempted to try.  

Janelle drops numerous nuggets of wisdom and tips to help every runner fuel for optimal performance!

Connect with us:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

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

Got feedback about this episode? Send Carolyn a text

Today we are talking with brothers Warren & Jeff Dudar, the founders of Prairie Sky Running Company and race directors of the Beaver Flat 50, a trail race near Swift Current in southern Saskatchewan, Canada.  Despite their choice of name, Beaver Flat 50 is anything but flat.  It boasts 8000’ of elevation gain over a persistently undulating 50K course that is in their words, “the best worst thing you’ll do in September.”  We had a lot of laughs on this episode and really enjoyed getting to know a couple of runners who truly understand what running community is all about.  Make sure you listen through to the end because after you do, you’ll find yourself wanting to sign up for this intriguing party in the prairies and we will tell you how you can win a free race registration for 2022!  

If you want a piece of the action (and a poutine!) at the Beaver Flat 50 this September, head on over to our Instagram page and enter our contest to win a free race entry! Contest closes February 11th, 2022.

Connect with Warren & Jeff:

• Prairie Sky Running - Registration opens February 14th, 2022 for the September 17th, 2022 race
• Facebook: @pskyrunng
• Instagram: @pskyrunning

Connect with us:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

Resources we discussed in the episode:

• Favourite Mantra: JEFF Holy shit I think I'm going to do it; WARREN Don't puke (and other weird bodily stuff)!
• Favourite Place to Run: JEFF Canmore (Ha Ling Peak); WARREN Grasslands National Park
• Bucket List Race: JEFF UTMB/Whistler Alpine Meadows; WARREN UTMB
• Favourite Running Book/Movie: JEFF Field Guide to Ultra Running by Hal Koerner; WARREN Where Dreams Go To Die
• Favourite Post Run Indulgence: JEFF Pizza; WARREN Beer

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

Happy New Year and welcome to our quarterly catching up with Kim and Carolyn episode. We open with a discussion about treadmill running and how it  can have its place so long as it supports the purpose of the day. Next we recap our fall racing seasons as well as goal races for 2022. Find out all about Carolyn’s February training camp designed to get in some quality running and escape the long, cold Winnipeg winter, and listen up for a big announcement about Kim’s ambitious racing and crewing plans. We close by spontaneously revisiting the rapid fire questions to see if there’s been any changes since we first answered them back in September of 2020. As usual, we reference loads of past guest interviews that are all linked up in the show notes, every single one of which is worth a listen if you haven’t yet had a chance.

Connect with us:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

Resources we discussed in this episode:

• Jaala van Dongen's interview (Episode 61)
• Lynsey Romano's interview (Episode 31)
• Jonathan Torchia's interview (Episode 64)
• Brandy Adolphe's interview (Episode 52)
• Heidi Schmaltz’ interview (Episode 37)
• Sarah Seads’ interview (Episode 4)
• Ihor Verys' interview (Episode 47)
• Jon Paradowski's interview (Episode 42)
• Favourite Mantra: CC/KS This is what you came for
• Favourite Place to Run: CC Harte Trail, KS South from her house towards Spruce Meadows & Bragg Creek
• Bucket List Race: CC Chicago 2023, KS UTMB
• Favourite Running Book/Movie/Podcast: CC On Coaching Podcast with Magness & Marcus + Running Rogue Podcast with Chris McClung, KS The Healthy Runner Podcast with Dr. Duane Scotti, Trail Runner Nation Podcast, The Science of Running (book) by Steve Magness
• Favourite Post Run Indulgence: CC A sauna KS A nap

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

We are so excited to be kicking off 2022 with running physical therapist Dr. Duane Scotti in the hopes of making this your best running year yet. Duane pretty much lives and breathes running. Not only is he the owner of SPARK physical therapy in Hamden, Connecticut, he’s also a certified running coach and host of the Healthy Runner podcast. In this episode we walk through his SPARK blueprint for helping runners prevent or heal from injuries without being told to stop running. And the best part is his advice helps you run fast too. 

In this episode we discuss:

• The top 6 muscles runners need to strengthen
• Why we need to include jump training and train on one leg
• How to take care of our soft tissues
• And why hiring a running coach might just be one of your wisest running investments, even more so than the latest carbon fiber shoes!

Duane is the real deal and if you like what you heard today, be sure to check out his YouTube channel where you can find all of the exercises we talked about.

Connect with Duane:

• SPARK Physical Therapy: https://sparkyourtraining.com
• SPARK Your Training YouTube Channel
• Healthy Runner Podcast 
• Healthy Runner Facebook Group
• Instagram: @sparkyourtraining

Connect with Kim & Carolyn:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Kim's website 
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

Resources we discussed in the episode:

• Download the SPARK blueprint
• Favourite Mantra: Pain is temporary, pride is forever
• Favourite Place to Run: Any run-cation
• Bucket List Race: NYC Marathon
• Favourite Running Podcast: Ali on the Run, Rambling Runner, Running for Real, Inspired Soles
• Favourite Post Run Indulgence: Egg omelet + bagel

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

For our final episode of 2021, we took the liberty of tweaking our normal Couple of the Quarter format to bring you this conversation with training partners Noella Klawitter and Ilona Thomas.

Noella is a visually impaired runner and former high performance middle distance track athlete who’s represented Canada on a number of occasions and still holds Canadian records in the T12 category for the 400m, 800m and 1500m. Noella’s track career came to an abrupt end in July of 2012 with the unexpected news that she was left off the paralympic team for the London Olympics. In 2016 she moved to Brockville ON where she met Ilona and rediscovered her love of running. Noella trained Ilona to be her trusted guide and this fall they pulled off some killer teamwork to run every single step of the Petit Train du Nord Marathon together, finishing in an impressive time of 3:44:22. We get all the details surrounding their race preparation and execution, and towards the end have a fascinating discussion about their love of cold water plunges year round in the St. Lawrence River.

Connect with Kim & Carolyn:

• Email us with guest ideas: [email protected]
• Inspired Soles Instagram
• Kim's Instagram
• Kim's Facebook
• Kim's website 
• Carolyn's Instagram
• Carolyn's Facebook
• Carolyn's website (sign up for her free weekly newsletter on the homepage)

Resources we discussed in the episode:

• Women Run Canada episode where Carolyn interviewed Paula Wiltse, Noella & Ilona's coach
• Favourite Mantra: NOELLA: I am fit, I am fast, I am focused. ILONA: Be strong, be brave, be present
• Favourite Place to Run: NOELLA: Victoria Park, PEI, ILONA: Seawall, Vancouver trails
• Bucket List Race: NOELLA - Mt. Kilimanjaro ILONA: Two Oceans Marathon 56K
• Favourite Running Book: NOELLA - Born to Run, ILONA: Let Your Mind Run
• Favourite Post Run Indulgence: NOELLA - ice cream, poutine ILONA - homemade vegan treat, avocado oil chips!

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].