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Got feedback about this episode? Send Carolyn a text Canadian marathoner Thomas Nobbs is back on Inspired Soles after running a massive 2:08:35 at the Chicago Marathon, finishing 17th overall and moving into third on Canada's all-time marathon list! We unpack his meteoric progression from 2:19 to 2:08 in less than three years, the training behind his latest breakthrough (including 140–145 miles per week!), and how he's managed to produce incredible results through both treadmill-heavy Ottawa winters and outdoor summer training. We also discuss the importance of balancing ambition with gratitude, the eight process improvements he's identified for continued growth, and what it might take to earn a spot on Canada's Olympic marathon team for LA 2028. Thomas's story is a great reminder that there's always room to keep improving while learning to enjoy the process along the way. SPONSOR: Mauril - A completely free language-learning app developed by CBC and Radio-Canada.  Links to the Mauril app & website : Download on iOS | Download on Android | mauril.ca This collaboration is part of an advertising campaign managed by the agency Podpass for Mauril, developed by CBC/Radio-Canada. JOIN US FOR INDY MONUMENTAL MARATHON WEEKEND! Register for the free Shakeout Run, Friday Nov 6 @ 8:30 AM Get $10 off the after-party + live podcast recording with Lindsey Hein, Saturday Nov 7 @ 3-6 PM using code ANOTHER Connect with Thomas: Instagram: @nobbs.not.knobs @coach.nobbsCoaching: Team Run Run, @teamrunrunConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Johnny Coffin is back on Inspired Soles to recap his incredible performance at the Toronto Waterfront Marathon, where he ran a massive personal best of 2:35:21 at age 45! We talk about the training, the lessons learned, and the little things that came together on race day to produce a result that would have seemed pretty far-fetched just a few years ago. Johnny shares what it takes to keep getting faster through patience, consistency, and trusting the process—and, of course, we get into the unexpected post-race drama that may have earned him more attention than the marathon itself. 😂 SPONSOR: Mauril - A completely free language-learning app developed by CBC and Radio-Canada.  Links to the Mauril app & website : Download on iOS | Download on Android | mauril.ca This collaboration is part of an advertising campaign managed by the agency Podpass for Mauril, developed by CBC/Radio-Canada. SPONSOR: Blizzard Canvas If you're one of those runners who trades the roads for the slopes once the snow hits, head to blizzard-tecnica.com and check out the Canvas collection at: https://bit.ly/blizzard-inpiredsoles. Blizzard Canvas. Create. Repeat. This collaboration is part of an advertising campaign managed by the agency Podpass for Blizzard.  Connect with Johnny: Instagram: @bestjohnnyeverConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Alyse Gilliver ran a 2:43:31 PB at the Chicago Marathon, finishing as the third Canadian woman — but the road to that result was anything but straightforward. After a spring of setbacks and some lost running joy, Alyse and her coach, Jeff Cunningham, found their way back to a breakthrough performance. We chat about the coach-athlete relationship, trusting the process, navigating tough patches, and what it takes to show up on race day with confidence (and a little bit of fun!). SPONSOR: Mauril - A completely free language-learning app developed by CBC and Radio-Canada.  Links to the Mauril app & website : Download on iOS | Download on Android | mauril.ca This collaboration is part of an advertising campaign managed by the agency Podpass for Mauril, developed by CBC/Radio-Canada. SPONSOR: Cure Hydration - Water, but better. A science-backed blend of electrolytes, coconut water, and real fruit, made for daily hydration. Go to curehydration.com/INSPIREDSOLES and get 20% off your first order with promo code INSPIREDSOLES SPONSOR: Nordica - If you're thinking about new ski boots for this season, check out Nordica Promachine at https://bit.ly/nordica-inspiredsoles This collaboration is part of an advertising campaign managed by the agency Podpass for Nordica. Connect with Alyse & Jeff: Instagram: @aleebreegee.run @jdcunningham97The Consistently Good PodcastCunningham RunningPast interviews on Inspired Soles:Ep 242 with AlyseEpisode 278 with Jeff on Confidence, Comparison and Caring for the Whole AthleteEpisode 256 on Marathon Pacing Episode 217 with Polly (Jeff’s Canadian sub-elite athlete)Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Erin Mawhinney is a 30-year-old elite Canadian distance runner, 2:29 marathoner, former ICU nurse, and now author of If I’m Ever in a Coma, Braid My Hair. In her mid-20s, Erin found herself caring for critically ill patients during the COVID-19 pandemic, navigating grief, burnout, and the emotional toll of helping people through some of the darkest moments of their lives. In this conversation, we talk about what inspired her to write the book, the patient stories and small acts of humanity that have stayed with her, finding humour even in the hardest circumstances, and learning to care for others without losing yourself in the process. We also explore the surprising absence of running in much of her book, the role it played during those years, and her remarkable journey to a 2:29 marathon in Houston in 2026. It’s a conversation about nursing, running, resilience, and what it means to remain human when life gets hard. SPONSOR: Mauril - A completely free language-learning app developed by CBC and Radio-Canada.  Links to the Mauril app & website : Download on iOS | Download on Android | mauril.ca This collaboration is part of an advertising campaign managed by the agency Podpass for Mauril, developed by CBC/Radio-Canada. SPONSOR: SEND IT - Greeting cards designed for those who sweat Use code INSPIREDSOLES at senditcards.com to claim 15% off your purchase - no minimum required.  Follow Send It on Instagram: @senditgreetingcards Listen to Send It founder, Sarah Beairsto, on episode 267 of Inspired Soles Connect with Erin & buy the Book: Buy the Book on Amazon: If I'm Ever in a Come, Braid My HairInstagram: @erinmawhinney_ (DM for a signed copy)Ep 242 with Erin on Inspired Soles: Ottawa 10K Podium Finisher, Powered by Energy Drinks, Karaoke & Good VibesConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 What does it really mean to be a good coach? Is it the same thing as being a nice coach? In this episode, Lynsey Romano and I dig into the sometimes uncomfortable reality of coaching: that doing what’s best for an athlete doesn’t always mean telling them what they want to hear. We talk about pushing back, setting boundaries, navigating disagreement, and knowing when a difficult conversation is actually an act of kindness—all while maintaining trust, respect, and a strong coach-athlete relationship. SPONSOR: SEND IT - Greeting cards designed for those who sweat Use code INSPIREDSOLES at senditcards.com to claim 15% off your purchase - no minimum required.  Follow Send It on Instagram: @senditgreetingcards Listen to Send It founder, Sarah Beairsto, on episode 267 of Inspired Soles 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 RelationshipEp 254: The Science of Marathon TaperingConnect with Lynsey: Instagram: @skylineruncoaching @lynseyeromanoWebsite: https://www.runcoach.org/Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Ally Brettnacher is an everyday runner, the host of Finish Lines & Milestones, the owner of Athlete Bouquets, and—if you ask me—one heck of a community-builder. Based in Carmel, Indiana, Ally has completed 70 half marathons (many alongside her dad), nine marathons, and more than 175 podcast episodes celebrating the stories of everyday runners.  In this conversation, we talk about how her relationship with running has evolved, why she started her podcast, entrepreneurship, motherhood, and our upcoming Indy Monumental weekend together. Ally also gets refreshingly honest about anxiety, ADHD, and how hard it can be to let people see that things aren’t always fine behind the scenes. It’s a fun, honest and very human conversation—and I’m even more excited to finally meet this fellow SandyBoy Productions podcaster in person! SPONSOR: SEND IT - Greeting cards designed for those who sweat Use code INSPIREDSOLES at senditcards.com to claim 15% off your purchase - no minimum required.  Follow Send It on Instagram: @senditgreetingcards Listen to Send It founder, Sarah Beairsto, on episode 267 of Inspired Soles Resources we talked about in the interview: Ally interviews Carolyn on Finish Lines and Milestones Buy tickets to the Nov 7th 3-6 PM Indy Post Race Celebration (use code FLAMS at checkout for $10 off)Reserve your FREE spot for the Nov 6th Indy Shakeout RunSandyBoy Productions network: https://sandyboyproductions.com/Connect with Ally: Athlete Bouquets: https://athletebouquets.com/Podcast: Finish Lines & MilestonesInstagram: @allytbrett_runs, @athletebouquetsWebsite: https://www.finishlinesandmilestones.com/Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 In this very special episode, Carolyn and Big Sky Run Co’s Caroline Fisher reflect on the journey of Project-99 as 13 women prepare to chase their goal of breaking 1:40 in the half marathon. Then, the spotlight shifts to the people who know and love these women best. From friends and partners to siblings, parents and kids, hear heartfelt messages of pride, encouragement and support for the women who have put so much into this audacious little goal. With race day just five days away, it’s a reminder that no matter what happens on September 27th at the Fort Garry Rotary Half Marathon, these women have already accomplished something pretty incredible—and they have a whole lot of people cheering them on. ❤️ SPONSOR: Cure Hydration. Staying hydrated isn't just about water — you also need electrolytes.  Visit curehydration.com/INSPIREDSOLES for 20% off. Real ingredients. Real hydration. Resources mentioned in this episode: Episode 300: Chasing 99 Minutes: Celebrating the Women of Project-99Connect with Caroline Fisher of Big Sky Run Co: Instagram: @bigskyruncoWebsite: bigskyrun.comConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 In this episode, I’m chatting with Lindsey Hein, host of I’ll Have Another Podcast and founder of SandyBoy Productions, about the wonderfully chaotic reality of balancing running, motherhood, work, and all the other things that fill a life. We talk about how Lindsey manages four kids, three podcasts, coaching, race announcing and more, including her approach to “free-range parenting” and the question of when kids are ready for a phone. She recaps her recent Around the Crown 10K with her two oldest boys, opens up about a tough “no” from the Indy Monumental Marathon, and shares the very random story behind her connection to the Holderness Family. We also talk about injury, identity, rejection, and the importance of being willing to show up as your real, imperfect, wonderfully human self. SPONSOR: SEND IT - Greeting cards designed for those who sweat Use code INSPIREDSOLES at senditcards.com to claim 15% off your purchase - no minimum required.  Follow Send It on Instagram: @senditgreetingcards Listen to Send It founder, Sarah Beairsto, on episode 267 of Inspired Soles Resources we talked about in the interview: The Holderness Family Weighted Vest videoRoad to the Trials interview with JaQuavious HarrisConnect with Lindsey: Instagram: @lindseyhein626Podcasts: I'll Have Another, Relay, Road to the TrialsSandyBoy Productions NetworkConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Pacing a marathon is simple in theory but brutally hard in practice. Go out too fast, and the fire-breathing dragons will find you in the final 10K. Go out too cautiously, and you’ll spend the last miles wondering if you left time on the table. In this episode (originally aired September 16, 2025, episode 256), I’m joined by Jeff Cunningham — a lifelong runner, NCAA Academic All-American, and coach of countless Boston Marathon qualifiers and multiple U.S. Olympic Trials qualifiers. Jeff has a gift for blending humor with hard truths, and today he breaks down why pacing is the most important (and most misunderstood) part of the marathon. We discuss: Why you can undo 16 weeks of training in the first 45 minutes of the raceHow to build trust in your fitness so you don’t panic earlyThe psychology of pacing and emotional momentumWhy finishing strong is far better than blowing upJeff’s signature advice on patience, perspective, and keeping the long viewIf you’re running a fall marathon, this conversation will fire you up and give you the tools to run your smartest race yet. SPONSOR: DIG DEEP ENDURANCE FUEL. Smarter fuel. Lighter impact. Use code INSPIRED10 at checkout to save 10% on your online order at digdeepef.com. Connect with Jeff: Instagram: @jdcunningham97 @theconsistentlygoodpodcast @cunninghamrunningThe Consistently Good PodcastCunningham RunningResources & Related Episodes: Jeff on Relay with Peter Bromka: Beware of the DragonsInspired Soles Episode with Polly (Jeff’s Canadian elite athlete)Connect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 At just 23 years old. Jadyn Keeler is quickly establishing herself as one of the most exciting young distance runners in Canada. Fresh off her graduation from the University of North Dakota, Jadyn has moved to Flagstaff, joined Golden Peaks Track Club under coaches Terrence Mahon and Jen Rhines, signed a professional contract with Adidas, and earned a spot on Team Canada for the World Road Running Championships in Copenhagen. In this episode, we talk about her remarkable half marathon debut in Edmonton, where a course-measuring error added roughly 700 metres to the race just as she was on pace to challenge the Canadian record; what it’s like to receive the backing of Canadian running stars like Natasha Wodak and Rory Linkletter; her transition from NCAA athlete to professional runner; and what she believes she can accomplish in Copenhagen. Plus, we dig into the confidence that comes from knowing you’ve put in the work—and why there may be some very exciting things ahead for this rising Canadian star. SPONSOR: SEND IT - Greeting cards designed for those who sweat Use code INSPIREDSOLES at senditcards.com to claim 15% off your purchase - no minimum required.  Follow Send It on Instagram: @senditgreetingcards Listen to Send It founder, Sarah Beairsto, on episode 267 of Inspired Soles Connect with Jadyn: Instagram: @jadynkeelerYouTube Channel: @jadynkeelerConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 In this episode, I’m joined by naturopathic doctor, metabolic health expert, and seriously fast masters runner Dr. Shawna Darou for a conversation that takes us from the marathon to the 800m—and then gets surprisingly personal. At 54, Shawna has traded long-distance racing for the track and recently ran an incredible 2:30 for 800m, with a potential Canadian 55–59 age-group record on the horizon. We also dive deep into my own experience with perimenopausal symptoms, bloodwork and changes in my running and body, as Shawna helps me explore whether everything I’ve been experiencing really can be chalked up to changing hormones. We talk about metabolic health, insulin resistance, continuous glucose monitors, DEXA scans, hormone replacement therapy, protein, fibre, carbohydrates and carbohydrate timing, strength and cardiovascular exercise, and why “normal” isn’t necessarily optimal—for women in midlife or for any athlete looking to stay healthy, strong and competitive as they age. SPONSOR: DIG DEEP ENDURANCE FUEL. Use code INSPIRED10 at checkout to save 10% on your online order at digdeepef.com. Register for TRACKTASTIC 🌈: https://mraweb.ca/event/tracktastic/ Connect with Dr. Shawna Darou: Instagram: @drshawnadarouWebsite: drshawnadarou.comPodcast: Unstoppable At Any AgeAppleSpotifyCarolyn's Episode: Why Running Is Never Just About RunningConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 What if getting on the track could make you a better–and happier–road or trail runner? In this episode, I sit down with physiotherapist, runner, dad, and owner of Up & Running Physiotherapy, Elliott Cooke, to talk about the many benefits of incorporating track running and speed work into your training, why track doesn’t have to be intimidating, and how stepping outside your usual running routine can make you stronger and more confident. We also talk about Tracktastic, Winnipeg’s fun and slightly silly introductory track meet, which Elliott has participated in and supported as a sponsor for several years. Whether you’re a seasoned speedster, a road runner who hasn’t touched a track in years, or someone who’s never stepped foot on one, there’s plenty here to inspire you to give it a try! SPONSOR: goodr sunglasses. Ready to upgrade your eyewear to something functional, fashionable, fun, and affordable?  Head to goodr.com/INSPIRED to claim $10 off your first order. Register for TRACKTASTIC 🌈: https://mraweb.ca/event/tracktastic/ Connect with Elliott: Website: https://upwpg.com/Instagram: @upandrunningphysioConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 How did Johnny Coffin get so fast? That’s the question my husband—and unofficial Inspired Soles co-host—gets asked all the time, so in this episode, we’re finally digging into the story behind the speed. Johnny recently celebrated his 45th birthday and is currently in the best shape of his life, having run PRs at the 5K, 10K, 10-mile, half marathon, and marathon (2:36:39!) over the past year. But his journey to becoming a 2:36 marathoner was anything but overnight. We talk about his injury-plagued early years, the decade he spent focused primarily on getting faster at the 5K, his gradual transition to the marathon, and the training, fueling, recovery, strength, and patience that have allowed him to continue improving without major injury. Along the way, we weave in five principles of effective run training—and unpack why sometimes the best way to get faster is to slow down. SPONSOR: DIG DEEP ENDURANCE FUEL. Use code INSPIRED10 at checkout to save 10% on your online order at digdeepef.com. Register for TRACKTASTIC 🌈: https://mraweb.ca/event/tracktastic/ Connect with Johnny: Instagram: @bestjohnnyeverConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 love running beyond just the act of putting one foot in front of the other, this episode is for you. Peter Bromka joins me for a deep dive into the running nerd weeds as we talk about the current state of the sport, from the Boston Marathon's evolving qualifying process and Josh Kerr's mile world record, to two men breaking the two-hour marathon barrier, the future of track & field, and why the 1500m deserves its own Netflix documentary. We also talk about Peter's own journey—from running 2:19 marathons and narrowly missing an Olympic Trials qualifier, to finding his competitive fire again as a masters runner returning from injury. Expect big-picture conversations, plenty of running rabbit holes, and a whole lot of appreciation for this sport we love. SPONSOR: goodr sunglasses. Ready to upgrade your eyewear to something functional, fashionable, fun, and affordable?  Head to goodr.com/INSPIRED to claim $10 off your first order. Connect with Peter: Instagram: @bromkaPodcast: Road to the Trials & RelayEssays The Bubble of a DreamBurn the BoatThe Marathon Doesn't Owe You AnythingConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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 Episode 300 is unlike any other in the history of Inspired Soles. Instead of interviewing an Olympian or reflecting on six years of podcasting, Carolyn hands the microphone to the 15 women of Project-99—a group of everyday runners training together to break 1:40 in the half marathon at the Fort Garry Rotary Half Marathon this September. Through their own voices, they share why this goal matters, the doubts they're overcoming, and what they hope to discover along the way. This isn't the story of how Project-99 ends—it's the story of how it begins. Whether you're chasing a personal best, returning to running, or simply wondering what's still possible, this episode is a reminder that some of life's biggest breakthroughs happen when we dare to dream big... together. SPONSOR: DIG DEEP ENDURANCE FUEL. Use code INSPIRED10 at checkout to save 10% on your online order at digdeepef.com, or purchase in store at bigskyrun.com. Connect with Caroline Fisher of Big Sky Run Co: Instagram: @bigskyruncoWebsite: bigskyrun.comConnect with Carolyn: Instagram: @inspiredsolescast or @carolyn.c.coffinYou 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].