Inspired Soles

Got feedback about this episode? Send Carolyn a text

We are so excited to be kicking off a brand new series called Couple of the Quarter where once every three months we go deep with a couple about how running fits into their relationship. It will be one of two scenarios -- they are either both runners or just one partner is a runner, like our first twosome today -- Andrew and Darla Forbes. 

Andrew and Darla are both health professionals in their 50s from Belleville ON who have four adult children and a very full life but they somehow make it all work despite one of them being super passionate about running and the other...not so much. We get into how this impacts their family life, whether it ever causes friction between them, how they navigate the inevitable running social functions, and what happens when the runner can’t run or has a disappointing race. 

As you’ll hear in this episode, Darla and Andrew are such a blast and I think you’re going to love their energy. Just a warning, this episode has plenty of adult language so if you have young children nearby we would recommend grabbing a set of headphones first! And now onto our conversation with Darla and Andrew Forbes. 

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 Mascarin is a 46 year old range biologist from Wainwright, AB with an impressive endurance sport resume. He is a roadrunner, trail runner and triathlete who has completed approximately 10 marathons, over 35 ultramarathons including 14-100 milers and the Moab 240, as well as 10 full Ironman competitions. Kim met him somewhat virtually in 2016 when they were fellow Salming ambassadors, and they got to know each other better at the 2018 Canadian Death Race, where Shane has been a 5x solo finisher. 

Despite being a very high functioning person and athlete, Shane has recently become more outspoken about the challenges he has faced living with mental health illness and we feel he has a really important message to share. In this episode we talk about the difficulties he has faced seeking help in our current Canadian medical system, how running has helped him cope and how he puts his running lows into perspective, as well as how important it is to have more conversations like this one. 

Shane is currently an ambassador for Hammer Nutrition Canada, and we would like to give a shout out to them for not asking him to be anyone other than his true authentic self. Thanks to Shane for coming on our podcast to share his thoughts and experiences with us.

Connect with Shane:

IG: @wild_meat_athlete
FB: @shane.mascarin

Resources we discussed in the episode:

• Favourite Mantra: Embrace the suck
• Favourite Place to Run: The Alps; Grand Cache (AB)
• Bucket List Run: World Ironman Championships (Kona); Boston Marathon; Western States; Triple Crown of 200s
• Favourite Book: Iron War
• Post-Run Indulgence:  Bacon cheeseburger; Dairy Queen Blizzard

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

Dr. Wayne Crowe has been practicing medicine in the Comox Valley since 1983 and transitioned to semi-retirement in 2018. He strongly believes in food and movement as medicine, and was a pioneer in his field in prescribing exercise and lifestyle modifications before medication whenever possible. Always an active person, Wayne didn’t start seriously running until age 49, which makes his 2:49:58 marathon PB that much more impressive. There is no doubt Wayne is committed to his physical fitness, but as you’ll hear in this conversation he is equally dedicated to his mental fitness. He brings a refreshingly positive attitude to everything he does, including rehabbing from injuries and dealing with all that was 2020. Wayne is actively involved in his running community as a race director, current board member, and past president of the CVRR. He is a lifelong student who loves to learn and share what he’s learned with others, which is why we’re so excited to be sharing him with you today. This episode is jam-packed with actionable truth bombs, and if you listen right to the very end you’ll hear him tell a fairly embarrassing story about Carolyn that she promised wouldn’t land on the cutting room floor. Please enjoy our conversation with Dr. Wayne Crowe.

Resources we discussed in the episode:

• Favourite Mantras: He thinks of it as "self-talk" (more than a mantra) and feels it needs to be appropriate to the situation , planned ahead of time, and practiced in training.
  • In training -  Good; Yes; Pay now or pay later; Take it easy; Fast feet
  • In a long/tempo/progression run - Take it easy; Feel the pace; This is where you want to be; It's supposed to hurt
  • Early in a race - Settle in; Execute 
  • Mid-race - Keep it smooth/loose; Sing childhood songs to disassociate
  • Late in a race - Light feet; Count to get out of your head; It's go time; Push 
• Favourite Places to Run: Nymph Falls, Dove Creek, One Spot Trail 
• Bucket List Runs: Tokyo Marathon (last of the six world majors), Chuckanut (trail 50k)
• Favourite Book: Any book by Matt Fitzgerald, Fast After 50, Endure, The Wind Is Not a River 
• Favourite Podcasts: KoopCast, The Science of Sport, Science of Ultra 
• Post-Run Indulgences: Healthy smoothie; Salmon burger with yam fries 

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

Heather Giffin is a 41 year old speech-language pathologist, business owner, wife and mother of two boys from Napanee, ON. Running has played different roles throughout her life, but perhaps most notably is how it helped her move through postpartum depression after giving birth to both of her children. Running shifted from being about performance to being about JOY. This conversation is raw and real. Heather shares how her entry into motherhood was anything but what the Hallmark cards promised, how she came to terms with going on medication, what it means to be an “obliger” and how she leveraged this tendency to propel her (in regular clothes) and her friend (wearing full-on fire gear) across the finish line of the 2019 Scotiabank Toronto Waterfront Marathon. While it might have been easier to stay quiet about her mental health challenges, Heather is not one to shy away from difficult things. She chose to speak with us today in the hopes that it helps even one other person to feel less alone.

Resources we discussed in the episode:

• Heather's SLP business, Big Words Little People
• Favourite Mantra: Borrowed from “kindness meditation” she focused positive thoughts on somebody in her life during each kilometre of the marathon
• Favourite Place to Run: On a trail with Carolyn
• Bucket List Run:  Napanee Heritage 5k, Race in Iceland 
• Favourite Book: Better Than Before
• Post-Run Indulgence: 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

Solana Green is at the center of the running scene on British Columbia’s west coast. A Burnaby native, she now calls Squamish home where she’s co-owned and operated their only trail and mountain running store since 2016 called Capra, which is Latin for “mountain goat.”

In 2013 she started a Facebook group called Ladies of the Trails to help demystify trail running for women who are intimidated by the sport. Over the years it has grown to 4400 members and, prior to COVID, 50-60 women would routinely show up in person for special events.

Solana has served as one of the race directors for the 5 Peaks BC running series, and ever since 2016 she has hosted the November thirty x 30 challenge, which involves being active for 30-minutes during all thirty days of November. It has exploded from 60 participants in 2016 to a whopping 2315 participants in 2020.

Above all else, Solana is a passionate community builder with a mission to create safe spaces where runners from all walks of life can connect with each other and feel like they belong.

When Solana isn’t working at Capra, she can be found on trails with her three dogs, all Australian shepherd crosses named Jinx, Zeus and Thor.

Connect with Solana/Capra:

Capra Website: https://www.capra.run
Solana’s IG: @solanaleigh
Capra’s IG: @caprarunning
Capra’s FB: @caprarunning
Ladies of the Trails free FB Group

Resources we discussed in the episode:

• Favourite Mantra: Stronger than you think
• Favourite Place to Run: The Alps
• Bucket List Run: Trans Alps 6-day stage race
• Favourite Book: My Life on the Run by Bart Yasso 
• Post-Run Indulgence: Ice cream (Squamish’s Alice & Brohm) 

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

Junel Malapad is somewhat of a Winnipeg running legend and it’s hard to not get caught up in the energy of the many running movements that he has spawned. While Junel seems most comfortable running for charity, he has done dozens of half and full marathons, several ultramarathons, and has organized countless fun runs for the members of his community. He is a leader for Winnipeg Run Club, a run ambassador for Lululemon, and the founder of the BridgeForks Running group. In this episode, Junel tells us about how he started running in his late thirties in the hallways at work after a pep talk from his doctor, and how he recently decided to celebrate and honour his 50th year of life by running 50K 50 times in the 12 months of 2020. In doing so, he used his voice to bring attention to 12 charities and raise a combined $40,000 for the causes closest to his heart. Junel has created impact and inspired many to lace up their shoes and just start moving.

Connect with Junel on Social
Instagram: @jmalapad
Facebook: @junel.malapad
Facebook Group: Keep Moving, Sharing and Inspiring

Resources we discussed in the episode:

• Favourite Mantra: Keep moving, sharing, and inspiring; So far you’ve survived 100% of your worst days
• Favourite Place to Run: Marinduque (Philippines)
• Bucket List Run: Ultra Trail du Harricana (125k race in Quebec)
• Favourite Book: ReclaimingTom Longboat
• Post-Run Indulgence: Half coffee, half hot chocolate, Oreo Cranked energy bar

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

Melanie Henning sought out Coach Carolyn to help her improve at the half and full marathon distances. She was a speedy kid throughout elementary school who routinely beat the boys in short races, but a number of moves with her military family had her gravitating to team sports for their social benefits. Running took a backseat for the next 20 years but she found it again in her early 30s, in part because of the favourable weather conditions in Monterrey, Mexico where she’s lived since 2002. Half marathons were her go-to distance and she always swore she would never run a full, but that changed in 2018 when she was navigating a significant challenge in her personal life. Melanie decided to tackle the marathon to prove to herself that she can do hard things. She ultimately caught the bug and has gone on to complete three marathons, all of which have taught her many lessons.

We get into the complexities of being a woman runner, managing your inner dialogue, learning to relate differently to things outside of your control, and the power of owning perceived failures.

Resources we discussed in the episode:

• Favourite Mantra: I run for those who can’t and I keep going because I can
• Favourite Place to Run: Exploring a new city
• Bucket List Run: Big Sur Marathon
• Favourite Book: Born to Run 
• Post-Run Indulgence: French fries and Skittles (not together!)

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

Scott Sugimoto is a 61 year old gentleman from Winnipeg who has an extensive running history in both road and trail running. He has completed multiple half and full marathons, as well as many trail ultramarathons including Actif Epica and Arrowhead.  Scott has an affinity for winter running and is a wealth of knowledge on the subject. 

In this episode we get into the dos and don’ts of winter running including: 

• What to wear
• What NOT to wear
• How to keep your water from freezing,
• Preventing frostbite
• Winter footwear. 

We are grateful to Scott - one of Kim’s closest friends - for sharing his winter running wisdom with us.

Resources we discussed in the episode:

• Favourite Mantra: Just survive somehow; I am one with the Force and the Force is with me
• Favourite Place to Run: BC mountains
• Bucket List Run or Fat Bike Ride: Tuscobia, Arrowhead 135, Iditarod Trail Invitational, Greenland Arctic Circle Trail
• Favourite Movie/Book: Prefontaine; On Thin Ice; In Shackleton's Footsteps; 
• Post-Run Indulgence: A cup of soup
• Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS.  

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

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

Vicki Romanin is a firecracker of a lady runner from Whistler, BC.  In her words, she is a grateful, silvering, 60 year old mom/wife/retiree with a growing passion for mountains who is showing no signs of slowing down.  Although she has a lifetime of running experience, over the last decade Vicki has tackled some increasingly difficult and impressive races including the Boston Marathon, Cascade Crest 100 miler, Fat Dog 120, and Tor des Geants.  Even COVID didn’t slow her down this year as she decided to do her own Whistler Alpine Meadows run this summer “just for fun.”  No marked course, no official aid stations, just her and a few pacers. 

In this episode we talk about passion and planning, overcoming adversity and stress fracture, the value of good coaching, and the secrets to longevity in running. As you listen to Vicki talk, you can hear the intensity and passion in her voice as she speaks about the mountains, the trails, and her intense gratitude for her continued ability to experience it all in such an intimate way.  We hope you are inspired by Vicki’s energy as much as we were.

Resources we discussed in the episode:

• Favourite Mantra: Focus. Breathe. Relentless Forward Movement.
• Favourite Place to Run: Whistler, BC (Panorama Ridge)
• Bucket List Run: Tors des Geants, Triple Crown of 200s (600M of racing over 8 weeks - Big Foot 200M, Tahoe 200M, Moab 240M)
• Favourite Book/Movie: Sports Nutrition for Endurance Athletes. Scott Jurek’s books. Trail Running Film Fest.
• Post-Run Indulgence: Vegan burger (anything but sugar!)
• Vicki’s Blog: https://talesoftrails.me/author/vickiromanin/

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 marks the last Inspired Soles episode of 2020 where we *finally* share the story of how we met and take you on a behind-the-scenes tour of our life as podcasters. We cover all kinds of embarrassing bloopers, as well as reflections from our 14 guest interviews. We get into Carolyn’s marathon DNF and redemption run this fall, and Kim shares about her virtual Limitless Vertical Challenge and completing the entire Mantario Trail in one day.

We want to thank all of our incredible guests for sharing their stories and we also want to thank YOU for listening. If you’re enjoying this podcast, it would mean the world to us if you could tell a friend about it, subscribe, or leave a rating and review. All of this helps connect runners with inspiring stories to get them out the door this winter.

Connect with us:
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

Resources we discussed in this episode:

• Kim is an Ambassador for Salming and you can receive 20% off your order at shopsalmingcanada.com (CAN) or shopsalming.com (US) with the discount code SENECHALFRIENDS.  
• Carolyn's Run Coaching for 5k-half marathoners looking to improve their performance. Programs begin in January 2021: https://www.carolyncoffin.com/run-faster/

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].