Inspired Soles

Got feedback about this episode? Send Carolyn a text

With fall marathon season quickly approaching, now is the perfect time to revisit one of our most popular episodes on a topic that can truly make or break your race: the taper.

My guest is Lynsey Romano, founder of Skyline Run Coaching in Airdrie, Alberta. Since 2017, Lynsey has been coaching athletes through personalized, evidence-based running and strength training programs, helping them reach their goals while enjoying the process of long-term development in the sport. She’s also an accomplished runner herself, having recently broken the 3-hour barrier in the marathon.

In this conversation, Lynsey shares her expertise on tapering—an often misunderstood but absolutely essential part of marathon success. We discuss:

• What tapering is and why it matters
• When to start and how to structure it
• Adjustments to nutrition, hydration, and strength training
• The role of rest and recovery
• Managing pre-race nerves
• Common mistakes to avoid
• How to individualize your taper based on experience

Whether you’re racing your first marathon or your fiftieth, this episode is packed with practical takeaways to help you show up on race day feeling fresh, confident, and ready to perform your best.

Connect with Skyline Run Coaching:

• Instagram: @skylineruncoaching 
• Website: runcoach.org

Lynsey's other appearances on Inspired Soles:

• Ep 31: Why Runners Can't Afford to NOT Strength Train 
• Ep 221: Navigating Changes in the Coach-Athlete Relationship
• Ep 227: 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

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:

• What mental resilience really is (and why it’s not just “positive thinking”)
• The importance of knowing your why
• How attachment style and self-talk influence our stress response
• How to tap into joy as a motivator
• Why the phrase “running is my therapy” makes Landon uneasy
• Practical ways to navigate taper tantrums, pre-race nerves, and tough race moments

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:

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

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

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:

• Inspired Soles episode: Do You Control Strava or Does It Control You? 
• Atlas of the Heart by Brené Brown
• The Real Science of Sport episode: What Your Strava Fitness Score Really Means

Connect with Sasha:

• Instagram: @sgollishruns
• Strong Girl Talk Podcast with Molly Hurford
• Previous Inspired Soles episodes
  • 3rd at Canadian Marathon Championships
  • Perimenopause & the Competitive Athlete

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

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:

• The importance of fueling for all types of training runs
• How to approach carbohydrate loading without overcomplicating it
• Hydration strategies that go beyond just drinking water
• How to identify signs of underfueling
• Tips for balancing performance goals with long-term health

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:

• Instagram: @speed_and_savoury

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

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):

• https://mraweb.ca/event/tracktastic/

Events include:

• Prediction Mile (no watches allowed!)
• Kid’s 100m Dash
• All-Out 400m
• World’s Slowest 60m
• Age-Graded 800m
• Co-ed 4x400m Relay
• Field events like Standing Long Jump and Longest Ball Throw

Connect with Shirley:

• Instagram: @thisisshirlz

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

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

• Register with our unique link: https://runsignup.com/Race/AZ/Chandler/TheMarathonProject?raceRefCode=rrDDNwh0

Connect with Ben & Learn More About TMP:

• Instagram: @marathonproj
• Website: themarathonproject.com
• Ben's 1st interview on Inspired Soles: The Marathon Project Returns in 2025

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're just tuning in for the first time and wondering, what exactly is the Mic Check Relay? — allow us to catch you up!

On July 16th, Inspired Soles went head-to-head against our friends Rob & Charlie Tétrault at The Running Journey podcast in a 2-person, 5K-per-runner track relay at Victor Mager track in Winnipeg. The stakes? $5000 donated by the losing team to the charity of the winner’s choice — and, of course, serious podcast bragging rights.

In this recap episode, Johnny and I relive the magic of that evening — from the electric atmosphere and perfect summer weather to the 100+ amazing people who showed up to cheer and race in our open 1500m heats.

We share how the race unfolded compared to our predictions, the key strategy Reid Coolsaet gave me the day before, and shout out the incredible people who helped make the night a true community celebration — including the cake (yes, thatcake), the volunteers, and our dynamo of a photographer, Jin-Lee.

Final results:
🏆 Inspired Soles – 37:37 (Carolyn 20:34 | Johnny 17:03)
💥 The Running Journey – 38:12 (Charlie 20:24 | Rob 17:48 – a 1:21 PB!)

And most importantly, FortWhyte Alive received a $5000 donation as our chosen charity.

We left the track with full hearts and immense gratitude. Tune in to hear our full recap of a truly unforgettable night.

Charities:

• Fort Whyte Alive (Carolyn & Johnny's charity): https://www.fortwhyte.org/
• CMV Canada (Rob & Charlie's charity): https://cmvcanada.com/

Previous episodes about the Mic Check Relay:

• Ep 244 with Rob & Charlie: 5K for $5K | Inspired Soles vs The Running Journey Mic Check Relay Showdown
• Ep 247 with Johnny Coffin: Mic Check Relay Preview & Race Day Predictions
• Rob & Charlie's Recap on The Running Journey

Rob & Charlie's Podcast:

• The Running Journey 

Connect with Johnny:

• 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

🎙️ With just days to go until the Mic Check Relay, my husband Johnny and I sat down for a quick and candid preview of what’s shaping up to be the ultimate podcast showdown between Inspired Soles and The Running Journey.

On Wednesday, July 16th — also Johnny’s 44th birthday — we’ll go head-to-head against Rob & Charlie Tetrault in a 2-person 5K relay, where the losing team donates $5000 to the winning team’s charity of choice. But this event is about more than just bragging rights…

We’re inviting local runners to join us for 1500m time trials, stay for pizza and birthday cake, and cheer on the main event at Victor Mager track. In this episode, we cover how the event came to be, how training has gone (bear encounters and all), and what times we hope to run on race day.

Register for the Mic Check Relay (only $5):

• https://mraweb.ca/event/the-mic-check-relay/

Charities:

• CMV Canada (Rob & Charlie's charity): https://cmvcanada.com/
• Fort Whyte Alive (Carolyn & Johnny's charity): https://www.fortwhyte.org/

Previous episode introducing Mic Check with Rob & Charlie:

• Ep 244: 5K for $5K | Inspired Soles vs The Running Journey Mic Check Relay Showdown

Connect with Johnny:

• 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

This episode features Andrea Amiot, a 42-year-old runner, coach, business owner, and mom from Moose Jaw, Saskatchewan, who recently returned to the marathon after a 6-year break—and did so in style.

Andrea ran a beautifully executed 3:18:13 at Grandma’s Marathon on June 21st, pacing herself with remarkable consistency despite rising temperatures. But as you’ll hear, this race was about so much more than just the finish time.

For Andrea, Grandma’s became a powerful metaphor for life: an invitation to slow down, stay present, say yes to the things that light her up, and trust that everything else would still get done.

We talk about:
✅ What led her back to the marathon after 6 years away
✅ How she trained for and executed such an evenly paced race
✅ The mindset shifts that helped her release stress and fully enjoy the moment
✅ The significance of her post-race tattoo and what it represents
✅ How she juggles multiple businesses, coaching, family life, and her own athletic goals

Andrea’s joy, wisdom, and grounded approach to life and running are truly contagious. We think you’ll walk away from this episode feeling inspired to not only run stronger but live more fully.

Connect with Andrea:

• Instagram: @andreaamiot

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

This episode of Inspired Soles features 28-year-old Daniel Heschuk — a highly accomplished and versatile runner who thrives across road, trail, and mountain terrain. Born and raised in Neepawa, Manitoba, Daniel competed for five years at the University of Manitoba in cross country, indoor and outdoor track. He now works at the U of M’s Science Innovation Hub and gives back to the running community by co-leading a weekly track group for recreational adult runners.

From a 1:06:01 half marathon and a 30:13 Sun Run 10K in 2023 to a double bronze at the 2024 Canadian Mountain Running Championships and multiple trail wins — Daniel has done it all. In this conversation, we talk about his wide-ranging racing experience, training philosophy, and how he approaches competition with curiosity and excitement. We also discuss his DNF at the 2024 Squamish 50K, dealing with self-doubt and imposter syndrome, and that time he ran with zebras and gazelles on a South African game reserve.

Daniel is not only an incredibly talented athlete, but also a humble, encouraging, and generous member of the Winnipeg running community. You’re going to love getting to know him.

Connect with Daniel:

• Instagram: @therealrookiedan 
• Strava: https://www.strava.com/athletes/56033934

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].