This is part 9 of the Over 50, Sub 20, 5k Project, where WRS host and producer Cherie Louise Turner is sharing her journey to break 20 minutes in the 5k, in her 50s, in real time.

Feel free to join the journey from here; it's not mandatory to listen to previous episodes in order to enjoy this one. Previous episodes will provide more context around this project and provide details about the many lessons Cherie has learned so far.

This episode picks up where Cherie left off in late December 2024: she'd set a mile PR in October and was navigating coaching herself once again.

In this episode, Cherie shares what's happened over the past few months. It's been a time of learning to race with joy, regardless of the outcome, and also a time of reflection and readjustment. It's led to a shift in Cherie's thinking around this project, and a big decision.

About this project: In June of 2023, Women's Running Stories host and producer Cherie Louise Turner closed the chapter on running longer distance races (at least for now), like marathons and ultras, and turned her attention to the 5k. Her goal: break 20 minutes in the 5km. Cherie is currently 55 years old and she has never dipped under 20 minutes at this distance. The closest she's ever gotten was back over a decade ago, when she ran 20:18. Cherie's current day 5k PR is 21:01, set June 2024.

This update spans late December 2024 to mid-March 2025. To catch up on all past episodes check out the links and publication dates below.

Come along for the journey.

Links and Publication Dates to Earlier Episodes in this Series

Find the whole series here.

Part 1, pub date (September 8, 2023): https://podcasts.apple.com/us/podcast/cherie-turner-the-over-50-sub-20-5k-project-part-1/id1495427631?i=1000627157697

Part 2, pub date (October 27, 2023): https://podcasts.apple.com/us/podcast/cherie-turner-the-over-50-sub-20-5k-project-part-2/id1495427631?i=1000632786362

Part 3, pub date (January 5, 2024): https://podcasts.apple.com/us/podcast/cherie-turner-over-50-sub-20-5k-project-part-3-the-reset/id1495427631?i=1000640614612

Part 4, pub date (March 25, 2024): https://podcasts.apple.com/us/podcast/cherie-turner-over-50-sub-20-5k-project-part-4-the/id1495427631?i=1000650320154

Part 5, pub date (May 28, 2024): https://podcasts.apple.com/us/podcast/cherie-louise-turner-over-50-sub-20-5k-project-part/id1495427631?i=1000657010943

Part 6, pub date (July 23, 2024): https://podcasts.apple.com/us/podcast/cherie-louise-turner-over-50-sub-20-5k-project-part/id1495427631?i=1000663065105

Part 7, pub date (October 8, 2024): https://podcasts.apple.com/us/podcast/cherie-louise-turner-part-7-over-50-sub-20-5k-project/id1495427631?i=1000672194951

Part 8, pub date (December 25, 2024): https://womensrunningstories.com/cherie-louise-turner-part-8-over-50-sub-20-5k-project-a-mile-pr-a-coaching-change

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

penguinmusic, via Pixabay

RomanBelov, via Pixabay

aidanpinsent, via Pixabay

SergePavkinMusic, via Pixabay

chillmore, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

This is the transformative running story of Samantha Powderhorn, who is from the Sayisi Dene First Nations community, in northern Manitoba, Canada. She currently lives in Winnipeg.

Powderhorn’s story revolves around breaking cycles of addiction and healing trauma, for herself, her family, and her community.

Today Powederhorn is the first Sayisi Dene woman to have ever run a marathon. She is also an inspiration to her six children, and to her community, that healing and change are possible.

Hear how running was central to Powderhorn discovering new possibilities in life, creating a healthy path forward, for herself and those around her. This is an incredibly powerful journey.

How to Keep Up with Samantha Powderhorn

Instagram: @sayisitaurus

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

Grand Project, via Pixabay

Rockot, via Pixabay

Lidérc Bell, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Therese Munthe, 48, has always been athletic, and she's always been competitive. But she did not like to run. She believed she wasn't good at it—until she discovered marathoning, in her 40s.

That all changed in 2021. Munthe was looking for a way to connect with her father when he was facing the end of his life. This led Munthe on a journey that has changed her life and turned her into a serious marathon runner.

Just over the past few years Munthe has discovered that she actually is a good runner, and more so, she loves it.

Hear the whole story in her episode.

Thank you to YMR Track Club for introducing me to Therese Munthe. Discover YMR Track Club's high performance running apparel, made in Sweden, at ymrtrackclub.com. Use the discount code WRS20 at checkout for 20% off your order.

How to Keep Up with Therese Munthe

Instagram: @tmunthe

Facebook: facebook.com/therese.munthe

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

Grand Project, via Pixabay

aidanpinsent, via Pixabay

RoyaltyFreeMusic, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Molly Hurford knew she wanted to be a writer from a very young age. She also loved being active outdoors. But she had decided that, as a writer, she couldn’t possibly also be an athlete. That all changed in college. 

Today Hurford embodies many identities, including owner/founder of Strong Girl Publishing, writer, podcaster, and athlete, including being an ultra runner. 

This story is all about how Hurford developed into the athlete she is today, and how her combined passions of writing and sports have become a powerful force for change and inspiration for Hurford herself, as well as the girls and women she writes for and publishes books for.

How to Keep Up with Molly Hurford

Instagram: @mollyjhurford

Website: stronggirlpublishing.com

Mentioned in This Episode

Micha Powell on WRS (from Aug 13, 2024): An Olympian's Transformative Race Experiences and Book: Sprinting through Setbacks

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

Grand Project, via Pixabay

aidanpinsent, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Katie Gunvalson had a calling: traverse the entirety of the 2,700 mile Pacific Crest Trail. This audacious goal was something Gunvalson's younger self would have never considered.

But, it's exactly what she did.

The PCT, true to its name, follows the crest of the mountain ranges between Canada and Mexico, going through Washington, Oregon, and California, along the Cascade Range, the Sierra Nevada, and the mountainous desert terrain to the US–Mexico border.

And not only did Katie want to get from one end of the PCT to the other, she wanted to do it faster than any other woman ever had. She wanted to set a Fastest Known Time, an FKT, in the south bound direction. That record was set by Jessica Pekari: 63 days, 7 hours, 31 minutes.

So that is what Gunvalson prepared to do, for years; and she was ready. But there was one challenge that ultimately presented itself that Gunvalson really hadn't anticipated, and it would cause her to very deeply consider the real purpose of this journey.

Katie Gunvalson shares her whole epic story on the podcast. From her difficult and unlikely path to becoming a runner, to discovering and following a calling to cover the entire PCT, and the wild ride of getting from Canada to Mexico.

How to Keep Up with Katie Gunvalson

Website: katiecorvid.com

Mentioned in This Episode

Liz Derstine on WRS: Her Appalachian Trail FKT Story

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

SergePavkinMusic, via Pixabay

chillmore, via Pixabay

aidanpinsent, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

This is a special live recording featuring 8x masters world record holder Sue McDonald, 61, in conversation with WRS host and producer Cherie; that's me. We sat down the Tracksmith track house in Boston on Sat., Feb 1, to a wonderful group who braved snowy weather for this terrific conversation.

We get into how McDonald has stayed healthy and competitive over her 40-plus year career as a highly competitive athlete—in many sports. And how, at age 59, she looked over the record books and set to raising the bar for what's possible for women athletes her age. She targeted not one, but many world bests.

In her training and preparation McDonald left no stone unturned, and she talks about it all. Plus what she's doing today to remain fast, and work to get faster.

This conversation, and the terrific Q&A that followed, provides many useful tips and takeaways to use in your own training and racing. Whether you're a masters racer, or you aspire to be one someday, there's a lot here for you.

Sue McDonald currently holds 8 world records: 400m and 800m indoor and outdoor; 1 mile indoor; 300m hurdles; steeplechase, and heptathlon. She was a heptathlete through college, and became a nationally competitive pole vaulter in her post-collegiate years. She has also competed as a triathlete, and in 2018, she ran the Boston Marathon (the storm year!).

In 2023 McDonald set 9 world records for 60-64 masters women and was named the USATF Masters Track and Field Athlete of the Year. To put her records in a different context, McDonald set or reset 15 world records over a 16 month period.

How to Keep Up with Sue McDonald

Instagram: @suemcdonaldfitness

Sue McDonald's Previous Appearance on WRS

Sue McDonald: 9 Times a Masters World Record Setter

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Jenny Sandoval is the 2022 NCAA DII 10,000 national champion, and now running as a post-collegiate elite/pro, she is focused on discovering her full potential in the sport.

It's been a time of big ups and downs, as Sandoval navigates life as an elite runner, with a full time job. Her performance at the recent USATF cross country national championships, held on January 11 in Lubbock, Texas, was a high point, after a period of serious injury.

Sandoval shares how it all went down at the national championships, from her point of view. And she shares the details of what running life has looked like over the past few years, including another surprise incredible performance, in her debut marathon: it was both a heartbreaker and a performance beyond expectation. Hear the whole story in this episode.

This episode is part of the WRS Race Report series. Each episode features a top 10 performer sharing her experience at one of the USATF National Championship races (the year-long series aspect of these races is apparently no more).

Next up on the calendar is the USATF half-marathon national championship, March 2 in Atlanta, GA. There will be a WRS race report episode shortly thereafter.

You can catch up on all the Race Reports on our website or on your favorite podcast app.

How to Keep Up with Jennifer Sandoval

Instagram: @thatgirljenny

Mentioned in This Episode

Renegade Running: renegade-running.com

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

SergePavkinMusic, via Pixabay

chillmore, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Weini Kelati is a professional road and long distance track racer for the Mission Run Dark Sky Distance team sponsored by Under Armour. Kelati is one of the best US racers in the 10k, 5k, and, more recently, half marathon.

In this episode, Kelati shares how she got to this point in her running career, with a particular focus on the transformation her racing went through over the past year.

This involves hard training, of course. But Kelati also had to improve her physical and mental skills when it came to races that did not suit her preferred style of racing. And, she needed to overcome times of wavering self confidence as well as learn how to process difficult emotions; emotions linked to Kelati's decision to leave her home and family in Eritrea when she was 17 and start a new life in the US.

Hear the whole story of how Kelati became the champion runner she is today: the risks she's taken to get to this place, the sacrifices she's made, for herself and her family, and the focused, diligent work she's put in to reach the very high goals she sets for herself.

Weini Kelati's story is truly exceptional.

How to Keep Up with Weini Kelati

Instagram: @weini_kelati

Mentioned in This Episode

Mission Run Dark Sky Distance Team: @missionrun_darksky

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

SergePavkinMusic, via Pixabay

Rockot, via Pixabay

RoyaltyFreeMusic, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Heather Caplan's running story spans many seasons of her life. And through those seasons, she has discovered how wins in her running life can show up in many different ways.

Caplan is a runner, a run coach, a dietician, the mother of three children, and she is also well known for being the co-founder of the Lane 9 Project, with Alexis Fairbanks. To quote Caplan, "Lane 9 is a community of athletes and a directory of clinicians and coaches that work with female athletes. And we're all trying to improve menstrual health and reduce REDs across various levels of sport." You can discover Lane 9 through its website, podcast, and newsletter.

These days, running looks very different than it did earlier in her life. Caplan first started running in college, a time marked by disordered eating and amenorrhea. Caplan discusses the intersection between her running pursuits and these health challenges, and how running has changed over time, through her early adulthood, and then through becoming the mom of three, in addition to navigating the rest of life, which has included several long-distance moves.

Caplan's journey through it all, to where she is today, finding a renewed sense of belonging and joy in her running life, is what her episode is all about.

How to Keep Up with Heather Caplan

Instagram: @heatherdcrd

Website: heathercaplan.com

Mentioned in This Episode

Lane 9 Project: lane9project.org

Women’s Running Stories Newsletter: womensrunningstories.substack.com

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

penguinmusic, via Pixabay

Grand Project, via Pixabay

Rockot, via Pixabay

chillmore, via Pixabay

RoyaltyFreeMusic, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/

Today Chantelle Erickson is an ultra trail runner and, as she says, a multipreneur, in addition to being a wife and the mother of two children. Erickson runs her business Be Well Chantelle, and under the umbrella of that business, she has many offerings. One of them is Baby Mama, where she offers pre- and postnatal fitness services; she is a running coach. 

Additionally, Erickson is a financial advisor focused on helping women with financial literacy. She is also a freelance writer, and one of her primary outlets is Canadian Running Magazine. And, Erickson is a recurring co-host on the Community Trail Running podcast, with Adam Lee. 

So today, Erickson is thriving in many ways, but things for her were definitely not always like this. A little background here, Erickson was raised by her grandmother and her mom who had Erickson just as she was finishing high school. Erickson did not connect with her father until much later in life, and she talks about that in her story. 

Over the course of her life, Erickson has experienced many traumas and her upbringing and early adulthood were chaotic. And then running came into her life and it provided a steady foundation for many positive changes. 

What Erickson discovered through her running journey and how it all unfolded is what her story is all about. 

How to Keep Up with Chantelle Erickson

Instagram: @runningmama85

Website: bewellchantelle.com

Mentioned in This Episode

Community Trail Running podcast: communitytrailrunning.substack.com/podcast

Cherie Louise Turner on the Community Trail Running podcast: communitytrailrunning.substack.com/p/ep-119-the-womens-running-podcast

Women’s Running Stories Newsletter: womensrunningstories.substack.com

Support Our Supporters

Lagoon Pillows: lagoonsleep.com/WRS15

Use the discount code WRS15 for 15% off your first order

YMR Track Club: ymrtrackclub.com

Use the discount code WRS20 for 20% off your purchase

To support WRS, please rate and review the show

iTunes/Apple: https://podcasts.apple.com/us/podcast/womens-running-stories/id1495427631

Spotify: https://open.spotify.com/show/4F8Hr2RysbV4fdwNhiMAXc?si=1c5e18155b4b44fa

Music Credits

Cormac O'Regan, of Playtoh

Coma-Media, via Pixabay

RomanBelov, via Pixabay

SergePavkinMusic, via Pixabay

penguinmusic, via Pixabay

Lidérc Bell, via Pixabay

Ways to Connect and Engage with Women's Running Stories

Over 50, Sub 20, 5k Project Instagram: @over50sub20_5k_project

WRS Instagram: @womensrunningstories

Facebook: facebook.com/WomensRunningStories

Website: womensrunningstories.com

Email host Cherie: [email protected]

Women's Running Stories is a proud member of the Evergreen network: https://evergreenpodcasts.com/