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Jessica Wylychenko is a competitive runner and Registered Dietitian who is based out of Winnipeg but also offers her nutrition services online through her company, Speed & Savoury. Jessica was on the show in August outlining how to fuel for a marathon PR and she took her own advice to heart at the Chicago Marathon, running her way to a 2-minute PR of 2:52:09, which also placed her 9th Canadian female overall.

In this episode we focus on the concept of nutrition periodization, or adjusting what and how much we eat based on the volume or intensity of training. We start by outlining how to approach fueling in the weeks after a goal race, and move into fueling considerations for an indoor track season. We discuss the benefits of tracking macronutrient consumption versus adopting a more visual approach through the concept of an “athlete's plate.” We cover special considerations for older athletes or those dealing with an injury, including how to deal with weight gain.

There is a lot of information packed into this hour and Jessica shares many of her own experiences with training & Injury, which is really valuable.

Connect with Jessica:

• Instagram: @speed_and_savoury
• Website: https://www.speedandsavoury.com/
• Ep 204: Fueling Your Next Marathon PR

Connect with Carolyn:

• Email me with guest ideas: inspiredsolescast@gmail.com
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

I’m thrilled to introduce two incredible masters athletes, Bob Cox & Karla Del Grande.

Bob is a 64 year old distance runner from Winnipeg whose favourite distance is the marathon and Karla is a 71 year old sprinter from Toronto who specializes in anything from 60 to 400 meters. Karla also happens to hold numerous Canadian and World Records at these distances, was honoured as the World Masters Athlete of the Decade for 2010-2019, and was recently inducted into WMA's Gallery of Champions for her achievements and as an ambassador of masters athletics.

In this episode, we dive into Canadian Masters Athletics – what it is, who it’s for, and how you can get involved. We explore the many opportunities to compete locally, provincially, nationally, and even internationally, with a spotlight on the upcoming indoor masters national championships in Winnipeg March 1-2, 2025.

We talk through the many benefits of stepping onto the track as well as common reservations that might be holding you back.

At the heart of masters track and field is the joy of staying in shape, reconnecting with a youthful spirit, being part of a supportive community, and setting and achieving personal goals. We hope this conversation inspires you to join us this winter in Winnipeg.

Resources we discussed in this episode:

• Register for CMA Indoor Nationals in Winnipeg, March 1-2, 2025
• Inspired Soles interview with Canadian running pioneer, Diane Palmason

Learn More or connect with Karla & Bob:

• Instagram: @karla.delgrande, @bobcox42, @canadianmastersathletics35
• Facebook: Karla, Bob, CMA Facebook group
• Indoor Champs in Winnipeg: canadianmasters.ca
  • Team Canada Info + Bulletins

Connect with Carolyn:

• Email me with guest ideas: inspiredsolescast@gmail.com
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.

Got feedback about this episode? Send Carolyn a text

Alex Cyr is a 29 year old competitive runner originally from Prince Edward Island but who now lives and works in Toronto. Despite running for most of his life at a very high level, Alex just made his debut in the half marathon and has never run a marathon, which leaves many people bewildered and has become the inspiration for some of his content as a digital creator.

In this episode we talk in depth about one of his recent reels called “Why Don’t You Run a Marathon”? where he brilliantly captures the tension that can exist between the self-serious performance-minded runner and the runner who treats races more as bucket list items. Both of these characters have an important place in the current running boom, but this video highlights just how misunderstood they can feel by one another. No matter which runner you identify most with, we hope you can appreciate the humour in this exchange.

Alex is a freelance journalist whose work regularly appears in The Globe and Mail, Maclean’s, and Toronto Life. He holds a personal best of 14:26 in the 5k and 1:05:58 in the half marathon.

Connect with Alex:

• Instagram: @cyrsey_10 & @marathon.handbook
• Why Don't You Run a Marathon reel
• Website: marathonhandbook.com

Connect with Carolyn:

• Email me with guest ideas: inspiredsolescast@gmail.com
• Inspired Soles Instagram: @inspiredsolescast
• Carolyn's Instagram: @carolyn.c.coffin

You can help spread the running love! The best way to SUPPORT Inspired Soles is to share your favourite episode(s) with friends, subscribe, or leave a rating and review on Apple Podcasts. Connect on Instagram @inspiredsolescast or email guest ideas to inspiredsolescast@gmail.com.