Shana Goulbourne and Rachael Kalaba are the incredible creators of the Peg City Steppers: an inclusive crew for all levels that encourages people to keep active and find joy in movement. They created something that is truly incredible: supporting members in person but also embracing runners from across Canada by hosting online events to encourage connection and discussion. We talk about first race experiences, how they learned to love winter running, and our thoughts on Grey's Anatomy. 

This week I talked to all-star endurance athlete Malindi Elmore. This former 1,500-metre star turned Ironman triathlete has reinvented herself as a road racer with a serious shot at Tokyo in 2020. Malindi talks about her sidelining injury and her feelings post-Scotiabank Toronto Waterfront Marathon as well. Get ready to feel inspired!

In editing of this episode, I realize that I sound a little star struck, but if there is a fan club for Stephanie Case, sign me up. A Human Rights lawyer with the UN, Stephanie focuses her work on areas of conflict. She has lived and helped others in some of the most war torn parts of our world, while continuing to challenge herself physically and mentally through ultra running. She founded Free to Run, a charity that helps to empower women in areas of conflict through physical activity. This past fall, she beat the female course at the Tor des Glaciers by almost 30 HOURS. Listen on and get ready to join the fan club too.

Liz loves to run and volunteer. She loves going fast but she loves going slow too, especially when it means spending time with her her run club Frontrunners Toronto. Liz shares what running has done for her and how she got out of her comfort zone to find a supportive loving group that helped her heal from loss. 

Join me for the latest Krista DuChene Fan Club meeting! Canada's one and only Marathon Mom recently ran the Tokyo Marathon checking the last box for her Abbott World Majors and officially hanging up her “elite” bib. Krista dives deep into all things Tokyo: from travel experience to race start and finish and the miles in between. She also reflects on her previous five star races and how her more than 20 years of marathon experience led her to this day. Krista may be retiring from professional racing, but she still has a zillion adventures ahead of her, and we talk about what might be next. 

Marissa Papaconstantinou is a two time Paralympian: her first games were in Rio before she turned 17. This past year in Tokyo we watched her bring home the bronze medal in the Women’s T64 100 metre and hit double PRs in the 200m. In our interview Marissa used the phrase “learning through challenges” which I think perfectly summarizes her years in the sport. Life has brought her injuries and hardships that she could have easily used as reasons to quit, but instead she used them to grow into a stronger more resilient athlete. 

Runner, coach and advocate for equality in sport, Leslie Sexton joins me this week on the show. She talks all about her move from the track to the road, what it's like to inspire young runners and a few of her ups and downs on the way to the start line. She also takes on the first ever WRC Star Wars trivia challenge...

How does an entrepreneur take a passion for supporting women and girls in sports and pair it with a love for research and technology? By starting a women's specific shoe company! Join me for a conversation with Lindsay Housman, founder and CEO of Hettas, as she shares her journey to creating a line of shoes researched and designed to support women runners and create longevity in the sport. Lindsay is not just designing footwear; she's cultivating an environment where women can run longer and stronger, fostering deeper connections within their communities. This, in turn, paves the way for more women to become role models for the next generation of girls in sports. Don't miss this inspiring conversation, which will have you thinking about your experiences as a runner... and your own feet. 

Find a full nerd out conversation on all of the studies and technology that have gone into creating Hettas by listening to this episode of The Nitty Gritty Podcast with Jess O'Connell: https://tinyurl.com/yckbby6x 

Follow Hettas on Instagram @wear_hettas or find them at www.hettas.ca

---

EPISODE SPONSOR: TCS Toronto Waterfront Marathon

The countdown is on to the biggest, brightest party on the streets of Toronto! There is no better way to start your race weekend off on the right foot than to join me at the Expo Speaker Stage at the Enercare Centre on October 18 & 19, 2024. With an incredible line up of speakers and panels, there is something for everyone. For a full stage schedule, watch www.torontowaterfrontmarathon.com and follow on Instagram @towaterfront42K. I can't wait to see you there!

Title Music: Joseph McDade

Welcome to the steeplechase, everyone! Canadian record holder Genviève Lalonde joins me to talk steeplechase 101, her love of running (and chocolate), and her Acadian roots in her hometown of Moncton, NB. 

This week’s guest is a little off the beaten path of running, but I hope it starts our amazing community off on the right foot for January. Jenn Messina has been a registered dietician living in British Columbia for 15 years. She started her own journey from a place of trying to “crack the diet code” so that she could live a life of thinness, and discovered that what she was really looking for was just the opposite. Jenn and I talk about intuitive eating, rejecting diet culture, and questioning social media and advertising. We also touch on strategies to help kids get through "picky eating" and early teenage years.

You can find Jenn on Instagram @jennthedietician

Vancouver-based trainer and ultra runner Filsan Abdiaman is passionate about helping others feel beautiful, both on the inside and out. She is the founder of Project Love Run: a monthly run-to-brunch that "offers women a safe space to talk about matters of the heart". Filsan talks about her journey to arriving at PLR, as well as her other projects all of which share her heart and soul in a very candid, honest and thoughtful way. 

Shannon Coates is a dedicated member of the Winnipeg running community. Her smile lights up any race event or run group she is at, and her relentlessly cheerful attitude will carry you through all the miles. But since the fall, Shannon has been on a different journey. After being diagnosed with breast cancer, she has been undergoing chemotherapy and is a few days away from a double mastectomy. Shannon and I chat about what this experience has been like, how she is trying to continue to fit in movement and running into her days as much as she can, and the constant battle she faces to stay optimistic and positive.

Follow Shannon on Instagram @livingwithshannon

Natalia Allen may have just officially announced her retirement from professional sport, but this brilliant lady has been planning her steps forward for much longer. After going all in and quitting her full-time job to put everything she had into running, Natalia made her dreams come true by lining up in the 1500 at the Tokyo Olympics. After that, she took a trip to Eugene for Worlds and a trip down under to run at the World Cross-Country Championships. We also chat a bit about her wedding and what she sees in her future now that she is entering new adventures. 

Follow Natalia on Instagram @nataliahawthorn

Theme music: Joseph McDade

This week, we travel back to the 2023 TCS Toronto Waterfront Marathon Speaker Stage to hear from Frontrunners Toronto. An institution of Toronto's Gay Village, this run crew's goal is to welcome every runner regardless of who they are or how fast they run. Trevor McGrath moderates this panel of members who share their experiences with this beautiful community of runners and what it means to them to have this family they choose. You can join Frontrunners Toronto and experience the community for yourself: visit their Instagram @frontrunnerstoronto for their run schedule and special events. 

---

EPISODE SPONSOR: TCS Toronto Waterfront Marathon

The TCS Toronto Waterfront full and half marathons may be sold out, but you can still register for the 5K on Saturday, October 19. Join the FREE expo on Friday, October 18 and Saturday, October 19, for all the excitement and to watch some amazing speakers at the Speaker Stage. Watch @towaterfront42K for speaker details (coming soon) and visit www.torontowaterfrontmarathon.com to register for the 5K. 

Theme Music by Joseph McDade

I am thrilled to share the recording of our first-ever live virtual community event, Running and Reading with Alison Mariella Désir. We discuss her first book Running While Black: Finding Freedom in a Sport that Wasn’t Built for Us. If you haven’t read this book yet, you can find it anywhere books are sold, and if the cost of books is a barrier, check your local library for a copy. This book is a really important read and you will be glad you made the time for it. A big thank you to Sasha Gollish and Quinton Jacobs who joined me to help lead the discussion. I hope you enjoy this conversation as much as we did.

You can find Alison at http://alisonmdesir.com/ and on Instagram @alisonmdesir 

Jenine LaFayette is the Country Manager for Brooks Running in Canada... and also a super cool human. Her lifelong love affair with the running community started with cheering on her favourite track and field stars as a kid with her parents, and flowed into a career that has allowed her to be equally passionate about marketing for some of Canada’s top sportswear brands as well as finding her place in the run community all across Canada. We talk about equity, inclusion, and representation and the vision that Brooks running has to help everyone Run Happy.

What do you get when you pair a dedicated fitness professional and run coach with the challenge of leading a group of runners in a 640 KM, three-day relay race? You get drive, dedication and the satisfaction of reaching a truly impressive goal as a team. Ania Z. approaches training for herself and her clients holistically, putting together over a decade of learning, certification and experience to help others reach their goals. Ania tells us about participating twice in Run to Montreal, an ultra relay race that starts in Nathan Philips Square in Toronto and finishes on Mount Royal in Montreal. It supports some incredible charities and creates a unique experience for participants. There were highs and lows, but both finish lines came with great accomplishment and camaraderie with teammates. 

Follow Ania @fierce_flames or at www.fiercefeminineathletics.com

Find Run to Montreal @runtomtl or at www.runtomtl.com

--- 

EPISODE SPONSOR: Move Your Paws for the Polar Bear Cause, February 22, 2025

ONLY A FEW SPOTS REMAIN: DON'T WAIT TO REGISTER

On Saturday, February 22, join the cause at the Toronto Zoo and move your paws to help one of the world’s most vulnerable species – polar bears! 2025 marks the 11th edition of Move Your Paws. There will be 5K and 1K distance options open to runners, walkers and wheelers of all ages and abilities. Bundle up and bring the whole family for a day of outdoor fun, fitness and fundraising! 

Visit www.canadarunningseries.com to register now!

Theme Music: Joseph McDade

Ryan Chilibeck loves the run community, from elite athletes to first-timers. He is passionate about bringing everyone together and showing them what an amazing team sport running can be. Ryan founded East Van Run Crew, which celebrated its tenth anniversary in 2024. Coming from a long history of loving both team sports and being outside in the ocean and the mountains, Ryan doesn't just participate on the roads and trails; he has built his career around it. Many of you west coasters have probably seen him hard at work at one of CRS West's events, still others know him as the person who brought together the Women's Marathon Group at this year's TCS Toronto Waterfront Marathon. We discuss that experience and how raising two girls challenged his views of raising active kids. Make sure you have a beverage because at the end of the episode we play a game of Never Have I Ever, and you can play too. 

Follow East Van Run Crew @eastvanruncrew

Follow Ryan @ryanmeatysauce

---

EPISODE SPONSOR: CANADA RUNNING SERIES

Time is running out to lock in the best price for the 2025 TCS Toronto Waterfront Marathon. Whether you're gearing up for the 5K, Half Marathon, or Marathon, this is your moment to lock in your commitment before prices go up on Tuesday, December 3, at 11:59 p.m. ET. Visit www.canadarunningseries.com  for details and to register now.

Theme Song: Joseph McDade

Marathon Mom Krista DuChene chats about everything from career highlights to faith, to work as a Registered Dietician and a broadcaster as well as her undying love of coffee.

Astrid Nyame and Adrea Propp have lived parallel life experiences as Saskatchewan track and field athletes for many years. They excelled in high school and had successful university experiences. They transitioned to high-performance athlete training centres away from their home province. Though they both had great experiences, ultimately, they decided to return to Saskatchewan. They have created SaskWatch Athletics, which began as a social platform and recently expanded to a podcast, to give a moment in the sun to these prairie athletes that don't always get their due. We talk about the realities of track careers after university and what might be next for this fantastic duo.

It’s no secret that I am one of Krista DuChene’s biggest fans which is why I had to have her back on the show. This time, we talk about how she's become a trail and ultra running superstar, set a new age category record in the 30K, become a coach with Coolsaet GO and for a local high school, AND be an amazing mom to her three kids. So much to talk about!

You asked for it, you got it. The amazing Sasha Gollish was kind enough to turn the tables to act as host and ask me some of her questions and some contributed by our community. We talk about how the show got started, some of our athletes that have most profoundly impacted me, and how to deal with post-run hair bird's nests. 

Creator of @blackrunnersofthegta Melanie Murzeau interviews track and field legend, Valerie Jerome. From a long legacy of runners and Olympians, including brother Harry Jerome, Valerie is a huge part of the history of running in Canada. Not only does she hold multiple national and international medals, but she is also the only Canadian athlete to compete in five track and field events in the Olympics, Commonwealth Games, or Pan-American Games. She remains an active teacher, community leader, and activist. To unlock a lifetime of running like Melanie, download the Runkeeper App today. 

Elite runner and mother of three Tarah Korir joins me to talk about what it's like living between two countries, being married to a Boston Marathon winner, and founding not one but two charities to support Kenyan youth. Tarah shares how she manages to make doing it all seem possible and how having children translated into her going from a 1500 runner to a marathoner. 

On the heels of her incredible Canadian Marathon Championships win at the Scotiabank Toronto Waterfront Marathon, I chatted with Dayna about the big day as well as the training and past races that brought her here. 

Happy holidays! This extra special episode features two extra special women who are redefining running into retirement years. Former Running Room manager Lorraine Walton talks about her life after work and how she is making the most of every moment, and world-record-holding octogenarian Helly Visser shares the amazing tale of her accomplishments. 

Olympian Jess O'Connell is co-owner of Grit Athletic Coaching and I can't think of a more appropriate word to describe her. Despite a variety of setbacks that would have sidelined many, Jess is persevering and pushing towards her goals. This chat will make you believe in resilience and consider how you can work more of this mindset into your own days.  

There are a lot of people in the world who see the change that is needed, but not a lot who become the change they need to see. Anita Cardinal is that change. Anita is a Nêhiyaw (Cree) runner who became a young mother, worked hard to support her family as a paralegal, and then attended school as a mature student to obtain her law degree. She is the founder of both the run group Indigenous Runner in Edmonton and the Orange Shirt Day Run, now on its fourth year and run in both Edmonton and Saskatoon. She is also an incredibly brave and dedicated ultra trail runner with a story or two to tell on the long winding roads that both take us to the finish line and change us as people. 

Follow Anita on Instagram @runswiththewind

Follow Indigenous Runner and Orange Shirt Day Run @indigenousrunner

Follow Native Women Running @native_women_running

Register for the 2024 Orange Shirt Day Run: https://raceroster.com/events/2024/88301/orange-shirt-day-runwalk

Can't attend? Support the event charity The Orange Shirt Society: https://raceroster.com/events/2024/88301/orange-shirt-day-runwalk/fundraising-organization/56178#event-description 

---

EPISODE SPONSOR: TCS Toronto Waterfront Marathon's Women's Training Program

If you are looking for a support system to get you from now to the start line of the TCS Toronto Waterfront Marathon on October 20, consider this your sign. The Women's Training Program is FREE to join, and will provide you with both a training program created by The Running Physio Lauren Roberts, but also a different guest speaker each week that will provide insight on topics specifically relevant to women who are in the throws of marathon training. From nutrition to injury prevention to mental resilience and race day strategies, this is the ultimate hack to help you achieve your race day goals. Visit @towaterfront42K on Instagram and use the link in bio to register. 

Theme Music: Joseph McDade

The incredible creator of Black Runners of the GTA, Melanie Murzeau, is BACK! Melanie joins me to talk all about bringing the Scarborough 5K to life. Working with Canada Running Series and so many invested partners, the race brought a beautiful event to Morningside Park where inclusion and accessibility to running were top priorities. The race raised more than $5,000 for two charity partners that directly impact Scarborough. I hope this amazing event sparks you to think about what might be possible in your hometown too!

One of the fastest women in Canada, Natasha Wodak holds multiple Canadian distance records and just this year became the first Canadian woman to run sub-70 minutes in the Half Marathon. Natasha opens up about social media, travel and racing and the challenges of self criticism. 

2022 has Sasha Gollish firing on all cylinders. Having just recently joined the masters running category she has set four new Canadian masters records, a WORLD masters record in the mile, a gold at NACAC in the half marathon, and a podium finish at every Nationals race she has run. All of them. We talk about the magic around her and what's making all this possible: community, fun, fearlessness, and the desire to take a risk and find out what happens if you fly. 

Let's talk triathlon! PK Performance coach extraordinaire Phaedra Kennedy talks about her journey with running, getting older and getting faster, how her husband's finish line was her start line and a whole lot in between. 

Today on the show I welcome back Olympian Jess O'Connell. Our last chat was what feels like a lifetime ago, so we talked about her post-COVID run at a spot in Tokyo and how healing from a longstanding injury made her discover how much running is a part of her soul. Jess coaches both independently, as the co-owner of Grit Coaching, and also as an Assistant Coach at the University of Calgary, working with the Dino's Distance Track and Cross Country program. Jess has a lifetime's worth of experience as an athlete, which she is excited to use to fuel her passion for coaching. As for setting some big goals for herself again on the track or road? Never say never.

Follow Jess on Instagram @jessmoconnell

Follow Grit Coaching @grit_coaching

EPISODE SPONSOR: The in-person Oasis Zoo Run may be sold out, but there's still time to join as a virtual participant. And you aren't going to want to miss out on this super cute medal: it features two of the Toronto Zoo's southern white rhinos, mama Sabi and her little one, Kifaru. Don't wait and chance missing out - register now at www.canadarunningseries.com

---

Theme Music: Joseph McDade

A runner and busy working mom of three girls, Melanie Murzeau is making change. She created Black Runners of the GTA on Instagram to highlight runners of colour in her community and to tell stories that create inclusivity. This month, Melanie researched and presented African Canadian runners that have influenced and shaped our sport. We talk about her experience in creating this content, how a passion for fundraising started her journey into running, and just how early in the morning she gets up to get it all done. 

Jake Fedorowski is a true example of being the change you want to see. A runner and board of directors member with the Seattle Frontrunners, Jake committed to stop running in any races that didn’t have a non-binary race division. They went further by creating a guide to non-binary inclusion in running and then made it available for free to any race director looking to make their race more inclusive. They also continue to work as a consultant in their spare time to several races, including the Chicago Marathon, to help teams through the process. Jake is kind, confident, giving and honest, and they are using all these skills and more to make running a space where everyone can be comfortable, safe, and truly themselves.

Don't call it a comeback: for the one year anniversary of WRC, I caught up with my first-ever guests on the pod, Race Directors Kirsten Fleming and Charlotte Brookes. The captains of the ship at Run Calgary and Canada Running Series respectively, these amazing women are leaders in the industry and have really stepped up even more as race events have navigated their way through COVID. They have also been challenging themselves even more with their own running and supporting Canadian events at the same time. 

Mel Paauwe was inspired to become a coach after her own coach brought out potential in her that she didn't know was there. She founded We Run the World Coaching and now she doesn't just inspire her own clients, but a whole run community.  Mel is an impressive duathlete who kills it as a distance runner as well. We talked all about racing, traveling, coaching, breaking tapes, and the life in between.

Auntie Dione is here! Toronto’s Warm-Up Lady, and founder and Race Director of the Toronto Carnival Run, Dione Mason is a fantastic human. She brings the perfect balance of drive and big dreams, with a practical realism that keeps her grounded and getting things done. This award-winning fitness and lifestyle coach also started the Simunye Foundation: an organization that has both short and long-term goals to bring history and cultural awareness to the black diaspora in Canada. Dione has such a passion for bringing whole-body wellness and happiness to people, it fills my heart with joy, and I think you will feel it too. 

800-metre specialist Lindsey Butterworth shares her thoughts on managing a full-time job she loves at the same time as her professional running career. She also shares a couple of the craziest stories of getting to the start line that I've ever heard.

Gaby Alcala was born in Oaxaca, Mexico and came to live in the United States when she was just 19 years old. And she had a six-month-old baby. And she didn’t speak English. If this all sounds ridiculously brave to you, buckle up.

Gaby is an ultra runner and a Running with Purpose Advocate for Rising Hearts: an indigenous-led grassroots organization that works to elevate indigenous voices and support intersectional collaborative efforts across all forms of movement. Gaby is passionate about using her running to elevate the voices and causes of indigenous people and connect to communities and the land through mindful movement and prayer runs. Gaby’s generous spirit and joy in life are truly remarkable, and I hope her story helps you think about ways to use your own running to give back to the land you are connected to. 

Follow Gaby and her company Luminous Body on Instagram @luminous_body_therapy

Follow Rising Hearts on Instagram @rising_hearts

Photo Credit: @boyleheightsbridgerunners

Theme Music: Joseph McDade

Anyone who knows me knows I love shiny, happy people who bring a bit more sunshine to the world just by being in it. Lauren Roberts is one of those people, but she's also so much more than that. She is a kick-butt entrepreneur who created The Running Physio: a place where runners in the GTA can go to help them enjoy their sport longer, more comfortably and more safely. Lauren's story starts with a speedy young girl feeling the good vibes from early successes that led her to some really cool experiences as an adult, both in triathlon and marathon racing. 

Lauren is bringing her sunny self and MANY years of wisdom to the speaker stage at the TCS Toronto Waterfront Marathon Expo on Saturday, October 19, from 5-5:45 PM. She will both answer questions live from the crowd and advance submissions. 

YOU can submit your questions by DM to any of the following:

@runcanadapodcast

@the_running_physio

@towaterfront42K 

If you can't attend the expo in person, follow the TCS Toronto Waterfront Marathon to learn how to participate. 

---

Theme Music: Joseph McDade

 Jenny Tough is the ultimate adventurer. Originally from Calgary, but now living in the UK, Jenny is a writer, filmmaker, and ultra bike racer. Oh, did I forget to mention that in 2021 she became the first person to run unsupported across mountain ranges on six continents? No biggie. Jenny is the author of the amazing book SOLO: What running across mountains taught me about life as well as the editor of Tough Women Adventure Stories: Stories of grit, courage and determination. She is humble, brave, and one of the most badass women I have ever had the pleasure of getting to speak to on this show. She will have you thinking about making big dreams happen too – because anything is possible when you take it in small goals and have loads of coffee and duct tape.

Follow Jenny on Instagram @jennytough

Youtube: @jennytough_

The movie I reference for the Silk Mountain Road Race is How to Bikepack the Silk Mountain Road Race (available on Youtube)

Theme Music for the show: Joseph McDade

For our second "How it started, how it's going" episode, I chat with B.C. runner Siobhan McManus. Siobhan has a lot of marathons under her belt, but with the guidance and support of her running coach Malindi Elmore, she looked towards a new challenge.... a 5000 metre track race. This masters athlete had never set foot on a track before; but her story will show you that even if you are also brand new to it, you too can find your place on the start line - with or without spikes. 

In the second in our series of recordings from the TCS Toronto Waterfront Marathon, we join Miguel Pink and Quinton Jacobs on the Emergence of New Run Crews. 

Migz founded Me vs Me, a run crew he started during the pandemic to help himself and others improve their mental and physical health. Running helped him transform himself and at the same time, create a community space where people connect and do great things together. Q is a community organizer and connector who is passionate about the running community. He wants everyone to know that running is for them, and that they can find a space to support them: "Running teaches us that we can get through the tough parts of life, and keep going. We need to tell that story to as many people as we possibly can."

Follow Migz @migzpink @mevsmementality

Follow Q @quinton_jacobs @ubuntu.fam @escape_to___

EPISODE SPONSOR: Canada Running Series

Don't let the early bird slip by for the Move your Paws for the Polar Bear Cause! Register before midnight on February 16, 2024 to secure your spot. This fun and meaningful race is a great way to support polar bear conservation and enjoy the crisp winter air. 

Register now at www.canadarunningseries.com

THEME MUSIC: Joseph McDade

Are you in the thick of fall marathon training like me? Here is my five-minute pep talk to help get you through the grind. 

If you need a daily dose of happiness, here it is. Rae Sunshine is so full of light and joy, it’s right in her name. Rae is a fantastic storyteller so I won't ruin it, but her journey to triathlon started with her dragging herself on crutches to the bike shop to purchase a bike that she couldn’t even ride yet. Now Rae proudly proclaims herself an athlete: she is a dedicated triathlete who is deeply involved in her community in her hometown of Calgary. Her mission is to pass on the love and support that was shown to her when she got started and I am here for it. Enjoy!

We have reached the third installment of our chat with Emelyn Jade and we find her ten weeks out from her race. Things are heating up: she's swimming three days a week, getting in some brick sessions and long runs, and learning how to fuel herself properly through all of it to have successful outcomes. We also discuss what she's eating. Are eggs a good pairing with honey and/or peanut butter? What exactly makes the perfect banana? The journey continues...

EPISODE SPONSOR: Spring Run-Off, April 6, 2024 in person, April 1-30, 2024 virtually

Do you want to see your name cheering you on from your race bib? The deadline for personalized bibs for the Spring Run-Off is rapidly approaching: register by Tuesday, March 26 at 11:59 PM to lock it in. Don't miss out on this special touch to make your race day even more memorable. Register now at www.canadarunningseries.com 

-----

Theme song: Joseph McDade

Daryl Lang is far from your ordinary runner: not because she is visually impaired (which is just a sideline to her story) but for many other reasons. She decided her first half marathon needed to include a solo bus trip across half of the United States. She books her next race before she has completed the one she is currently training for. I could go on. Along with her sidekick guide dog Jenny and a pile of other supportive partners, she is taking over the world one epic adventure at a time. 

 Gaby Estrada has dedicated her life to opportunities for women and girls in sport. And when those opportunities didn’t exist, she created them. From her start as a coach and motivator for youth in sport, Gaby went on to create Girls and Women in Motion to support those looking for opportunities to participate in her hometown of Scarborough, ON.  Gaby's professional role with Fast and Female started from the ground up. She began as a role model and has grown to big goals of making significant changes across Canada for access and opportunities for females in sport. 

A lifelong athlete, Joy SpearChief-Morris started out doing every sport before focusing her talents on the track. Joy followed her heart and her goals from UBC to the University of Western Ontario, to the Santa Barbara Track Club, and back to Ontario again. Like so many Olympic hopefuls, she fought through COVID training on a will to survive and when she got to the Trials she didn’t get the win she'd been dreaming of. Joy shares what it was like, and some of the exciting things coming in her next chapter. 

Kiera Verbonac started her journey as a runner, then got the biking bug and tried out a duathlon.  After success in that category, she donned a wetsuit and now she trains like a beast in the triathlon. Kiera is an amazingly dedicated athlete who also happens to be hearing impaired. We talk about some of the challenges that come with that in her training and racing, none of which hold her back at all. She's also got a ton of great first-time triathlon tips for newbies!

Not only did Kinsey Middleton run a remarkable PB of 2:30:08 at the Ottawa Marathon this past Sunday, but she was also the first Canadian woman to win the race since 2007.  Kinsey talks about training during the lockdown, the shoulder injury that kept her from making a run at the Olympic team, and what she has her eye on next.

As we celebrate 100 episodes, I am joined by Heather Gardner, the first female run crew leader in the GTA and creator of Kardia - a boutique fitness studio and community located in Toronto. Heather is the queen of connecting, both in the best of times and the most challenging of times, and has proved without a doubt that community is never cancelled. We are also joined by my friend Melanie Murzeau, creator of Black Runners of the GTA, who helps me to celebrate the connections we make through running. 

Perdita Felicien is an Olympic hurdler and the first Canadian woman to win a gold medal at the World Championships in track and field. She is also a mom, television host, sports broadcaster, and now a national best-selling author. We talk all about "My Mother's Daughter" and about her upcoming dream gig co-hosting "Tokyo Today" with Andrew Chang. I also talk to Christine Roper, Olympic rower all about the CAN Fund #150Women program and why it's so exciting. 

Get fired up with Crystal Emmanuel: Canada's fastest female runner. Crystal is a sprinter and holds the Canadian Women's record in the 200m as well as the 4x100m AND 4x200m relays. She is a two-time Olympian and is getting her mental and physical game ready to join Team Canada in Tokyo. I talk to the Queen Beast about kicking Iced Capps, her deep love of sneakers and how growing up in Barbados sparked her love of running. 

As one of three children growing up on a farm, Scottish distance runner and recent Canadian permanent resident Sarah Inglis' family tradition of hard work and competition led her to move to Canada at the age of 21 to reach for her running dreams. Under coach Mark Bomba, Sarah now holds the Canadian all-comers record in the road 5K and she's one of Britain's fastest female marathoners thanks to her amazing first attempt at The Marathon Project in December. Now Sarah's tuning up for the British Olympic Marathon Trials in March and she shares what it's going to take to get it done. 

Lauren Andrews is the kind of runner who has always felt a passion for the sport deep in her soul. She’s pushed and driven and explored to find where her limits might be as a runner and just kept going. When she and her husband decided that they wanted to try to start a family, she had no idea how much she was going to need the mental and physical strength that she had learned in her years so far. Lauren shared her story of returning from severe pelvic trauma due to childbirth and what it has been like to reconcile the extreme emotions of love in becoming a mother and the frustrations and often anger in her recovery process. I’m so grateful to Lauren for sharing her very personal experience, and I hope you do too. 

@polarisathletics

@laurenandrews604

@winningwithin_foundation

Theme Music: Joseph McDade

Last week, I was working to help put on the Manitoba Marathon. As the week went, I put a few videos on social to give you a bit of a peek behind the curtain. I wanted to extend that with a bit of a week's recap with our staff team: Executive Director Rachel Munday and Programs Manager Sarah Carroll. I hope you get a little bit of an understanding of what goes into race week, and I hope that what you take away is how passionate people who put on races are. We genuinely love the sport, and we genuinely love seeing your joy and happiness on race day as you reach a goal you maybe weren't sure was possible.  I hope you enjoy hearing about what makes an event like this happen.

Allison Hill is the founder of Hill Studio: a community hub salon and wellness studio located in Toronto.  Allison began running during the pandemic, and wanted to share the benefits she found in it with others, so she started Hill Run Club: a safe space for self identifying black women runners of all abilities. Allison is a community builder and a lifter upper of people. She is smart and intuitive and really understands people... and how to embrace and care for her avatar. 

Chix Run the 6ix may have been born when the world was telling us to stay apart, but the heart of what they do is all about community. From the speaker stage at the TCS Toronto Waterfront Marathon, moderator and co-founder Amanda Richardson and her panel talk about how (as genuinely busy people) they find time and space to prioritize their own goals and how being part of the Chix helps to make it all happen. Chix are a super special crew: they focus on spreading the message that running is for everybody (say it again for the folks in the back!). They also highlight how you can have your own goals and make them important while at the same time supporting and cheerleading your fellow crew. Watch for them in the hot pink gear at a race near you and say hello!

Follow Chix Run @chixrunthe6ix

----

EPISODE SPONSOR: Oasis ZooRun

Get ready to run on the wild side: registration for the Oasis ZooRun is now open! Taking place at the Toronto Zoo on September 14, this unique race brings together runners of all ages and abilities in support of wildlife conservation. Make this your next great adventure: register today at www.canadarunningseries.com 

THEME MUSIC: Joseph McDade

Regan Yee is definitely an athlete to watch in 2021. From the tiny town of Hazelton, BC, Regan is a middle distance and steeplechase runner who balances a strong competitive streak with a view of running as play. I chat with Regan about why a smaller university was the right fit for her, how missing out on the Olympic team in 2016 made her a more confident runner, and how her work with Thinx extends her reach as an amazing role model. 

Jen Cerullo has been a passionate member of the events community for a long time, including almost six years as an Event Manager with Canada Running Series. She has always brought her strong leadership skills and ability to make things work, but now she's bringing another one of her skills to the forefront: her passion for sustainability. Her education and practice in making events of all sizes more responsible for sustaining the communities they run through are amazing and inspiring. I hope this conversation makes you think a bit more about your impact on your community as a runner and what actions you can take to leave the places you run through better than you found them.

What do running partnerships look like, and how can they make us better runners? We dug deep into these questions live from the TCS Toronto Waterfront Marathon Expo. Olympian Dayna Pidhoresky and her coach and husband Josh Seifarth discussed mixing business with home life and how they make it work. Twin sisters April and Melanie Boultbee talk about living and running together and how that choice has allowed them to support each other in so many ways. Single mom Melanie Murzeau talks about the village it takes to allow her to run and support her community while raising her three kids. We all need support to make our dreams come true and I hope this conversation helps you think about how others help you and how you can better ask for what you need. 

Alycia Butterworth is quite humble about the amount of work, effort and mental fortitude she puts into her steeplechase career. This girl is awesome, and I feel like she should shout her own name a little more. If you saw her race in the Olympics, you know that she has mental and physical fortitude that not a lot of other athletes can match. She is always assessing and analyzing, like the data scientist that she is, and making small adjustments to create big gains.

If you have never heard of Shanda Hill before, you are in for a major treat. Shanda’s journey started with BMX but a serious accident led her on a journey that she never would have expected. Today she is one of the toughest female athletes in the world. Among other incredible accomplishments, Shanda is the first Canadian ever to complete the double Deca Ultra Tri which is the equivalent of 20 ironman triathlons that she had 28 days to complete. Her stories are awe-inspiring - don't miss it!

This week was Valentine's Day, so to keep it on brand, I asked my SOLE mate, founder of Black Runners of the GTA & the Scarborough 5K Melanie Murzeau to spend some quality time with me. 

Melanie and I both came up with a list of four runners that we love and came back together to discuss our picks and why and see if we had any of the same answers. This would also not be an episode of the pod without me veering dangerously off-topic, so we also talk a fair bit about books we love. 

SPOILER ALERT: Skip the show notes if you want to be surprised by our picks as you listen. 

SHOW NOTES

The Runners We Love that you can find on Instagram:

Lanni Marchant @lannimarchant

Perdita Felicien @perditafelicien

Kara Goucher @karagoucher

Sifan Hassan @sifanhassan

Karla Del Grande @karladelgrande

Carol Lafayette Boyd @carollafayetteboyd

Marge Jean-Louis @bymarge

Heather Colasuonno @variations.of.heather

Allison Hill @byallisonhill

Titles of some of the books we mentioned:

My Mother's Daughter: A Memoir of Struggle and Triumph by Perdita Felicien

The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team by Kara Goucher

The Woman in Me by Britney Spears

The Dollhouse Murders by Betty Ren Wright

EPISODE SPONSOR: Move your Paws for the Polar Bear Cause

There's still time to register to run or walk the 5 or 1 K distances at the 10th Move Your Paws for the Polar Bear Cause on February 24, 2024, at the Toronto Zoo. All participants will receive an exclusive Move Your Paws toque, personalized bib, official time, professional photo and finisher medal with this year's featured polar bear - a young Juno. Visit www.canadarunningseries.com for more information and to register.

---

Theme Music: Joseph McDade

Let's draw some January inspiration from a local runner who is well-known in the Winnipeg running community - Tim Coombs. Tim took a challenging personal experience and turned it into a positive movement for himself and for the entire Manitoba running community.

At the end of 2023, Tim faced a heavy personal struggle. He could have chosen to remain in that difficult space, but instead, he set two resolutions that have had a profound impact on his life. First, Tim took on a January run streak challenge, which turned into a streak that’s still going strong today. Second, he committed to running with as many different run clubs across the province as possible. Along the way, he made new friends, reconnected with old ones, and inspired others to join him. Tim is kind and generous with a smile for everyone he meets. I hope his New Year's resolutions might spark a positive change in you too. 

Follow Tim on Instagram @running_tim8oes

--- 

EPISODE SPONSOR: Move Your Paws for the Polar Bear Cause, February 22, 2025

On Saturday, February 22, join the cause at the Toronto Zoo and move your paws to help one of the world’s most vulnerable species – polar bears! 2025 marks the 11th edition of Move Your Paws. There will be 5K and 1K distance options open to runners, walkers and wheelers of all ages and abilities. Bundle up and bring the whole family for a day of outdoor fun, fitness and fundraising! 

Visit www.canadarunningseries.com to register now!

Theme Music: Joseph McDade

Yana Hempler is a marathon machine. Last year, she decided to run ten marathons in ten days to raise money for the Victoria Hospital Foundation. Right now, she’s back on the road fundraising again, working to complete an incredible 30 marathons in 30 days. Yana talked to me in between marathons and we dug into why she is so passionate about running and the Victoria Hospital Foundation. 

Happy running BFF day! On this episode, we celebrate the happiness that is a running bestie and who better to do that with than the amazing duo of Lisa Sun and Joyce Law. Joyce and Lisa met online and went on to become sole mates and key members of the Ontario run crew We Run North York (Joyce is the co-leader). From their stories on the run to their matching outfits, Lisa and Joy are sunshine in a bottle and had me laughing all hour. Enjoy!

Diane Simon is an indigenous runner who is using her actions to inspire others to connect with their community and reach for big goals. After a personally challenging year in 2017, she decided it was time to make a change: she quit a 20-plus-year smoking habit and started running. Since then, she has run a variety of virtual and in-person races and has dreams of one day running the Boston Marathon. She is also the creator of Running is Medicine: an indigenous-led running collective that welcomes all ages and all abilities in Toronto, ON. Diane is inspiring, warm, welcoming, and now my official fall marathon training buddy. 

This panel discussion on Adaptive Racing was recorded live on the 2023 TCS Toronto Waterfront Marathon Speaker Stage. The session was moderated by Fannie Smith, Manager of Para Development for Athletics Canada. The panel included three para-athletes from a variety of backgrounds. Mike Greer has been participating in road races as an adaptive athlete for more than a decade and works with races to help make them more accessible to all participants. Josh Cassidy is a three-time Paralympian, Boston Marathon Champion and former world record holder. Cindi Davis is an American recreational hand cycler who has competed in a variety of events in North America. This panel of speakers will make you think about how you can help make the events you attend more inclusive for all participants, and give you some new athletes to cheer for on race day. 

Follow Athletics Canada @athleticscanada

Follow Mike Greer @bloddsweatandwheels

Follow Josh Cassidy @joshcassidy84

EPISODE SPONSOR: We may be nearing the end of our recordings from the 2023 TCS Toronto Waterfront Marathon, but now is the time to get yourself registered for the 2024 event! As you may remember, the full and half marathon sold out quickly and this year is on pace to do the same. Learn more about how you can register and get involved in race weekend at www.torontowaterfrontmarathon.com. 

---

Theme music: Joseph McDade

Kirsty Beck is a pretty remarkable lady. After a long struggle with her weight she decided she had had enough of being unhappy and committed to making a change. That change started small and led to big things: it led to a life that isn’t based around thinking about how her body looks but how it makes her feel and what it has made her capable of accomplishing. Today she has lost over 80 pounds and gained a love for running that fills her with happiness and positivity. 

Come hang out with me and everyone’s favourite third-grade teacher Lyndsay Tessier.  I haven’t had the chance to chat with this Team Canada athlete since the pandemic, so we get caught up on what life was like remote teaching and her choice to focus on her students over running. We talk about how she worked through plantar fasciitis and the lesson learned with a nagging injury that only patience will heal.  Lyndsay has had the chance to get back to racing for the joy of competition again, and we chat a little bit about what the fall might bring. 

Sarah Wells knows all about the highs and lows of running. From the elation of reaching the semi-finals in the 2012 Olympics to the devastation of missing the 2016 team by one second, and the life-changing experience of competing on The Amazing Race Canada, Sarah is taking her experiences and using them to inspire Canadians to Believe in themselves and reach for dreams of their own.

Kate Ayers originally had a different sport in mind when she started at the University of Guelph, but the running community brought her in, and she has never looked back. Kate has dabbled in many distances on the track, but her heart belongs to cross country. After a tough string of injuries, she’s now training on the west coast with the awesome Hillary Stellingwerff and has had a fiery start to 2023. She recently travelled to Australia to run at the World Cross Country Championship and is now looking to an exciting season on the track. This farm-raised female sets her eyes and heart on her goals and has some great advice on staying grounded. 

Follow Kate on Instagram @kateayers09

Theme song: Joseph McDade

Retired heptathlete Rachael McIntosh credits much of her success in sport to strong leaders and fate, and while I am sure that is part of it, I think her self-confidence and bold spirit are equal parts of what makes her so great. Rachael talks about her start in sport, some of the significant race experiences that inspired her to reach for huge dreams, and the fateful day that she knew her time as a heptathlete had come to a close. This former Team Canada athlete continues to stay close to her athletic roots, now working for Biosteel, hiking around her home in Calgary, and keeping it fun the whole way.  

I let the fourth anniversary of the show slip by unnoticed in October, but it's time to get up and celebrate! In this episode, I look back at just a handful of this year's amazing guests and think about what it has meant to make change in the running industry in 2023. Many things are happening, and it's a great time for us to take a beat and celebrate the fantastic people standing up and making this community a more inclusive, beautiful place for us to share.

Featuring clips from Jake Federoski, Alison Mariela Desir, Jon Bird, Jenny Tough, Rach McBride, and Sage Watson. 

Theme Music: Joseph McDade

Québec's Mélanie Myrand gives us a lesson in balance: this amazing lady works part time as a nurse practitioner while pursuing her dreams as an elite marathoner. She has some great advice on knowing when to lean in on the race course and how to keep positive in this challenging time. 

Kirsten talks to race directors extraordinaire Kirsten Ellen Fleming of Run Calgary and Charlotte Brookes of Canada Running Series. Everything you ever wanted to know about these two dynamic women: how they got started, what challenges they face and what their vision is for the future of racing in our country.  

New Balance middle-distance runner Mariah Kelly has a passion for life and running. While she didn’t start out as the fastest runner on the track, her tenacity and incredible work ethic have taken her the distance: first to a scholarship at an NCAA school, and then to the Athletics Canada West High Performance Hub. Mariah doesn’t do anything halfway... and that’s what makes her a remarkable human being.

Sarah is an enthusiastic runner who has completed races of all distances from the 5K to the Marathon... especially races that have the word "Disney" in them. Her passion for running is only matched by her passion for makeup: Sarah creates and shares makeup tutorials and info on her youtube channel, Not your Typical Dollface, so I got her to share some of her best product tips to keep us all looking gorgeous on and off the run.

When I saw that the fantastic Robyn Mildren had won the Squamish 50K, I immediately wanted to have her back on the show. But I also know how swamped she is with work and training. So I asked her if she would do a half-hour, rapid-fire episode and she graciously offered to squish it into her day. But I should have known better: Robyn is extremely smart and thoughtful, and our rapid fire was not so rapid.  We couldn’t stop ourselves from digging into all of the good stuff. Robyn's continuing journey as a runner and as a person really illustrates that big things are possible when you surround yourself with the proper support and show up for yourself in the right way.

Follow Robyn on Instagram @robyn.mildren

Photo Credit: Scott Robarts Photography @srobarts

Theme Credit: Joseph McDade

Not only is Malindi Elmore the Canadian Women’s record holder in the marathon, she finished 9th in the 2021 women's Olympic marathon. Malindi's race day motto “patience is power” took her through the grueling race, but also holds an even larger significance: 17 years may have passed since her last Olympic appearance, but she sure made up for lost time. We talk all about her experience from start to finish, including what a post race celebration looked like at this year's Olympics. Spoiler alert: it involved a nap. 

A quick episode to talk about the year that was with highlights from Malindi Elmore, Natasha Wodak, Gabriela DeBues-Stafford, Lucia Stafford, and Filsan Abdiaman. I also answer a couple of listener questions and discuss show goals for 2021. 

How do you do justice to an athlete like Rachel Cliff in an hour? The road and track racing legend shares a little bit with me about setting Canadian records, staying grounded and where she is at mentally with the postponement of the Olympics.  

Crystal Antila is a criminal defense lawyer living in Manitoba. She is a runner, a swimmer, and a cyclist, and with the help of her 7-year-old son, she's always up to try any new activity that comes her way. As someone who has an extremely full life, Crystal is always showing up for herself: she makes no excuses, she just gets out and gets the work done. And she always does it with a smile on her face. 

Rachel Munday has been a huge part of the fabric of the Manitoba running community: it all started at the Running Room where she worked as the Regional Manager and Events Lead, putting on races all year long and getting people involved with her infectious smile and attitude. She has now been the Executive Director of the Manitoba Marathon for seven years and her hard work and determination are the reasons that the event has survived the turmoil of the past three years.  Rachel discusses this year’s mid-race cancellation due to extreme heat and looks towards brighter days, as the Manitoba Marathon will celebrate its 45^th anniversary in 2023.

It's sister day on the podcast! Canadian record holders Gabriela DeBues Stafford and her younger sister Lucia Stafford join us from quarantine for the ultimate running family chat. Get ready to laugh and learn a little more about these two amazing women, including which one owns more shoes.

As we are nearing our fifth anniversary episode, I love looking back to some of the past episodes we have had that longtime listeners may have forgotten about or that new listeners haven't heard. This episode is a real gem: I got to spend time with my best bud Melanie Murzeau AND meet the legendary Valerie Jerome. 

Recorded in 2021, Valerie shares stories from her life in running. From the incredible things that she and her brother Harry achieved on the track to all of the adversity and racism they encountered off it, her candid answers and willingness to share the good and the bad was truly moving. 

Valerie talks a lot in the episode about how she had been working since the 90s to get her manuscript published, and as you know, that book FINALLY became a reality in 2023. You can buy a copy for yourself through this Canadian retailer: https://www.indigo.ca/en-ca/races-the-trials-and-triumphs-of-canadas-fastest-family/9781773102900.html 

I am also giving away a copy with the prize package for our fifth anniversary episode: check out @runcanadapodcast for more information. 

---

EPISODE SPONSOR: Canada Running Series

Canada may be locked in the deep freeze right now, but you can keep your running on target by registering for the Beneva Spring Run-Off, either in person at Toronto's stunning High Park on April 5, 2025, or virtually wherever you are. 

Participants can choose from the 8K, 5K, or Kids Race distances. All in-person runners will receive a souvenir apparel item and a finisher medal featuring designs inspired by High Park's beauty. 

Don’t wait to register – this season's kickoff always goes fast. Go to www.canadarunningseries.com  for more info and to register. 

Theme Music: Joseph McDade

Co-host of the Inspired Soles Podcast, Carolyn Coffin interviews the amazing Masters' marathoner Paula Wiltse. Paula is a coach with Mile 2 Marathon, a mom, and one of a select few Canadian women who have run a sub-3-hour marathon over the age of 50. Paula shares what it takes to set and reach big goals as a masters athlete (spoiler alert: it takes dedication and hard work) and how she has supported her family through their own goals and through the pandemic. To unlock a lifetime of running like Carolyn, download the Runkeeper App today. 

If you are looking to fall in love with running all over again, this is the episode for you. Live from the TCS Toronto Waterfront Marathon Speaker Stage; it's the wrap party that was as filled with laughter and tears as a good rom com.

After identifying the need to find ways to support and encourage more women to run the marathon, Canada Running Series created the 2024 Women's Training Group. Hundreds of registrants used online resources and chat forums to work together toward the start line. The day before the big race, some of the participants got together for a shakeout run supported by ASICS and then shared some of their thoughts and discoveries around the speaker stage. 

I was again joined by Heather Garner, founder of Kardia, and two program participants (and now MARATHONERS!) Joan Broto and Mandy Mundell. In re-listening, I remembered how meaningful the experience was and how easily we could connect with total strangers because of our mutual love of running. I dare you not to laugh, cry, and totally relate to this conversation (you must supply your own Kleenex). 

Watch @towaterfront42K to see what they will be up to for the 2025 race!

Again, thank you to @asicscanada for supporting the program and the wrap party. You made it extra special. 

---

EPISODE SPONSOR: Canada Running Series

Canada may be locked in the deep freeze right now, but you can keep your running on target by registering for the Beneva Spring Run-Off, either in person at Toronto's stunning High Park on April 5, 2025, or virtually wherever you are. 

Participants can choose from the 8K, 5K, or Kids Race distances. All in-person runners will receive a souvenir apparel item and a finisher medal featuring designs inspired by the beauty of High Park. 

 Don’t wait to register – this season's kickoff always goes fast. Go to www.canadarunningseries.com  for more info and to register. 

Theme Music: Joseph McDade

It's everyone's favourite person, Natalie Pirson! Natalie is very well known in the Winnipeg running community as someone who brings everyone together with her positive, friendly personality. She participates in run clubs all over the city and has recently started her own crew called Connection Through Movement which she hopes will give runners and walkers of all abilities a place to meet and connect.  

Meet 100-metre hurdler, mother, and coach Nikkita Holder. Nikkita is a two-time Olympian and international medalist but her achievements on the track are just a fraction of who she is as a human. After splitting with her husband just months after her son was born, Nikkita had to navigate a whole new life for herself while pursuing her running goals. She is an inspiration to anyone who is trying to find their way through any kind of tough situation and a model of resilience, gratitude and kindheartedness. 

Keri Wong is a dedicated member of her run community in Toronto, particularly with her home crew Kardia. While this girl always looks like she’s having a good time (that’s because she is), she also has a lot of big goals in mind for her running. Amongst her accomplishments, she can list completing five marathons and two triathlons with more for both on the horizon. As part of the TCS Toronto Waterfront Marathon panel discussion about barriers for women in the marathon, Keri shared some thoughts and she shared a few more great nuggets here. If you have goals for yourself in running but are also here for the party, this one’s for you.

Follow Keri on Instagram @bitesandstrides

Theme music: Joseph McDade

One of the most significant voices of our time in Canadian women's running, Lanni Marchant is pouring her heart into making the comeback of a lifetime in 2020. Hear her talk about her journey to Lanni 2.0 and why the race to the Tokyo Olympics is so darn exciting. 

The TCS Toronto Waterfront Marathon wants more women to run the marathon. Last year, they spent some time identifying challenges women face and having honest conversations with female runners about what can hold us back. This year, they launched the Women's Training Program: a free group for women planning to take on the full or half marathon on race day, October 20th. This group has been sharing their journey together online, in person on supported runs, and accessing resources, including a training program. 

This training group is half way to their goal, so I caught up with a couple of them for a chat. Mandy Mundell is tackling training for the full for the third time after being sidelined in the past by injury and illness. Joan Broto, a mother of two teenagers, is working to prioritize her training time, and show her kids how amazing it can be to work towards a big goal. Kardia founder Heather Gardner joins us to bring her veteran perspective and provide some insight. You'll laugh, you'll cry, you'll definitely relate. Thanks to the participants and to TWM for letting me share this piece of the journey with everyone. 

The TCS Toronto Waterfront Marathon AND Half Marathon are officially sold out, but you can still catch the vibes by registering for the 5K on Saturday, October 19

www.torontowaterfrontmarathon.com 

Follow TCS Toronto Waterfront Marathon @torontowaterfront42k

Follow Mandy @tri_ingfitnesslife

Follow Heather @catchingheather @kardiaathletica

---

Theme by Joseph McDade

It’s a motivation day with Chiropractor, coach and elite runner Brittany Moran! Brittany is an accomplished marathoner who just set a smoking new PB of 2:33:37 and took 9th female at CIM in December. She is also the creator of StrideWise Coaching and helps people as a chiropractor at The Runners Academy in Toronto. Brittany brings her balanced approach to running and shares her advice for setting goals and focusing on your best running year yet. 

Two-time Worlds competitor in both the steeplechase and cross country, Maria Bernard Galea has an attitude of gratitude. This UBC grad and Calgary native had her first shot at the Olympics in 2016 and she's gunning for a repeat in 2021. We talk horses, work wives, movie theatre popcorn, and how the injury that sidetracked her for eight months made her realize what a huge place running holds in everything she does.