RUNVAN Rundown

Episode 55 - A marathon debut to remember. Russell Pennock places 2nd at the Vancouver Marathon in 2:22:32, just 29 seconds off the win, and finishes as the top Canadian. We get into his background, the decision to step up to the marathon, how the race unfolded, and what this result means moving forward.

Episode 54 - This week, we sit down with Teresa Tomchak; marathoner, Team Canada age-group triathlete, lawyer, and Chair of the RUNVAN Board. We talk training longevity, competing while managing a busy professional life, lessons from sport, and her perspective on the evolution and future of RUNVAN.

Episode 53 - Julia sits down Mel Paauwe, 2025 BMO Vancouver Half Marathon champion, to talk about her journey in running, her growth as a Masters athlete, and her work coaching with We Run the World.Mel shares how her relationship with the sport has evolved, what’s driven her consistency, and how she approaches training and longevity. With Vancouver race weekend approaching, Mel reflects on the event from a different perspective this year and what she’s looking forward to watching unfold on the course.

Episode 52 - Sergio Ráez-Villanueva is back! If you’ve been around BMO Vancouver Marathon weekend, you know the energy he brings.We talk racing, community, and everything in between; from a top-10 finish at 50km Worlds in India to helping Yuki Kawauchi off the ground mid-race last year.Why Vancouver feels like a “family gathering,” and why Sergio keeps coming back.

Episode 51 - In this episode, we chat with Nick Kleban, Head of Product & Scientific Projects at XACT Nutrition, the official on-course nutrition partner of the BMO Vancouver Marathon.A competitive cyclist and former coach, Nick shares his approach to fuelling for endurance performance, common mistakes runners make, and practical tips for race day.If you’re gearing up for BMO Vancouver Marathon or looking to simplify your nutrition, this one’s for you.

Episode 50 - Race weekend is almost here, so we’re breaking down the marathon and half marathon courses.Julia sits down with Operations Manager Andrew to walk through the route, key sections to look out for, and what runners can expect from start to finish. They also get into aid stations, course flow, and a few insider details from the operations side.A practical listen to help you feel more prepared on the start line.

Episode 49 - This week on the RUNVAN Podcast, we’re joined by Canadian Olympian Thomas Fafard.Thomas reflects on his Olympic debut in Paris, where he advanced to the 5,000m final, and shares what the post-Olympic year really looked like, from injury setbacks to chasing performance after a breakthrough season.We also dive into his marathon debut in Phoenix, where he ran 2:10:29 to break a long-standing Quebec provincial record, and discuss his unique range as an athlete, having raced everything from the mile to the marathon.Plus, we look ahead to his upcoming race at The TEN this weekend.

Episode 48 - Julia sits down with Canadian race walker Olivia Lundman, national record holder and a rising force in the sport. From picking up race walking in 2013 to qualifying for the inaugural Olympic mixed relay alongside Evan Dunfee, Olivia shares how she developed into one of Canada’s top athletes in a highly technical and often misunderstood event.They dive into the realities of race walking - the rules, the training, and her recent performance at First Half.Olivia also talks about her work in mental health advocacy, and the unexpected path that led her from soccer to events like pole vault and race walking.

Episode 46 - This week on the podcast, Julia sits down with Kevin O’Connor - Non-Stadia Program Manager for BC Athletics, Elite Coordinator for the Vancouver Sun Run and Royal Victoria Marathon, and Head Coach of VFAC.Kevin shares his unique path from working as a crime scene investigator in the UK to becoming a staple of the Vancouver running community. They talk about his approach to coaching, what goes into supporting athletes behind the scenes at major races, and why he’s still chasing fast 5Ks and 10Ks well into his 50s.

Episode 46 - Emily Andrews opened her marathon journey with a 3:18 at BMO in 2019, and five years later returned to the same course to finish third overall, first Canadian, in 2:45. We also dive into how she balances high-level training with her role as a senior software developer, why curiosity has been central to her growth, and what’s next as she continues chasing new levels in the sport.A conversation about patience, resilience, and building something long-term.

Episode 45 - Rachel Hannah joins the podcast fresh off a fourth-place finish at the First Half in 1:13:53.We talk about longevity, racing often, staying injury-free for over five years, improving bone density, and what it means to be calmer than ever on a championship start line.As a Registered Dietitian and Sports Nutrition Consultant Rachel shares detailed insight into fueling, and why practicing your race nutrition now matters for spring racing.

Episode 44 - Sevanne Ghazarian joins the podcast after a massive breakout performance at the First Half, where she ran 1:13:27 in her half marathon debut to finish third in a stacked field.A former OFSAA standout and NCAA athlete at Yale University, Sevanne earned a degree in Molecular, Cellular and Developmental Biology. Now self-coached and working full-time, she’s navigating elite-level training alongside a demanding career. We talk about her return to competitive running, her experience racing on the roads, and whats next for her.

Episode 43 - Fresh off her fourth First Half victory, Natasha Wodak joins us for a post-race conversation following her 1:11:51 performance on a sunny day that saw 2,061 finishers cross the line.Natasha reflects on racing at home, how her relationship with competition has evolved over the years, and what it means to continue performing at the highest level as a Canadian Olympian and national marathon record holder (2:23:12). We also talk about her role as a coach, her impact on the Vancouver running community, and what’s next for her this season.A conversation about longevity, leadership, and winning on your own terms.

Episode 42 - In this race-week episode, Julia previews everything you need to know ahead of First Half.Part One features a full elite field breakdown, highlighting some of the top athletes lining up on Sunday.In Part Two, Julia is joined by Andrew Mack from RUNVAN to discuss the updated course route, why changes were made, and what runners can expect on race day.This episode sets the stage for an exciting weekend of competition at First Half.Good luck to everyone toeing the line on Sunday!

Episode 41 - Alex and Bronwyn join the show to talk about building a relationship alongside competitive sport. From racing internationally and training as a couple to navigating injuries, expectations, and support, they share what it really looks like to chase big goals together. We also hear the story behind their engagement, including how Alex managed to plan a proposal for someone who plans everything.

Episode 40 - Kyle Gieni is a wheelchair athlete, adaptive sport advocate, and a familiar face on Vancouver start lines. In this episode, Kyle shares his journey into endurance racing and setting a Guinness World Record at the BMO Vancouver Half Marathon. We talk about accessibility at races, building inclusive sport communities, and what organizers and athletes alike can do better. An honest conversation about showing up, pushing limits, and making space for everyone in sport.

Episode 39 - We’re joined by Maguie Quintero, a competitive marathon runner from Mexico and longtime BMO Vancouver Marathon participant. Maguie talks about why she keeps returning to Vancouver, how she manages training and travel across borders, and how running helps her navigate both racing and real life.

Episode 38 - This episode features two conversations with Amir Nikravan, one ahead of the Valencia Marathon and one post-race. In the first chat, we talk about his journey through run clubs, his work as a pacer, and creative projects like the Costco Hot Dog Marathon. After Valencia, we reconnect to reflect on the race, lessons learned, and what the experience meant for him.

In this year-end solo episode, I reflect on a full season of conversations, races, and community moments at RUNVAN.This episode looks back at the common themes that emerged across the podcast; non-linear paths into running, to the quiet nature of progress, to the roles that exist beyond racing itself. I revisit standout ideas from conversations with athletes, volunteers, organizers, and coaches, and how those perspectives shaped the way I thought about athlete experience and opportunity this year.A reflective close to the year, and a look ahead at what matters moving forward.

Episode 36 - In this episode, we sit down with Vancouver runner Darren Kerr to talk about discovering running later in life and chasing big goals while living with Cystic Fibrosis. Darren shares how a casual run around Stanley Park changed everything, why running has actually improved his lung function, and what it’s been like returning to training after hospitalizations and IV tune-ups.We also talk about sobriety, community, and the role fitness plays in his everyday life. Darren opens up about running 65km for Cystic Fibrosis, his goal of qualifying for Boston, and his long-term dream of running across Canada.

Episode 35 - Dan Levitt is proving that performance doesn’t have an age limit. In this episode, the B.C. Seniors Advocate and dedicated age-group marathoner shares how running shapes his work, his outlook on aging, and his place in the Vancouver running scene. We talk consistency, community, big adventures, and what it means to keep getting better at any age.

Episode 34 - Sports dietitian and Team Canada trail runner Carol-Ann Rolle joins us to talk about making nutrition simple, practical, and powerful for performance. We dive into her experience racing on the world stage, how she helps athletes ditch gut issues and fuel with confidence, and what she’s learned balancing her own training with coaching others

Daniel Simpson is a Vancouver runner, marathoner, and community builder best known for founding Kamino Running. A three-time BMO Vancouver Marathon finisher, Daniel blends his love of running with a drive to bring people together. He leads weekly social runs, coaches athletes, and organizes local races that now draw hundreds. Known for his energy, consistency, and recent head-shave fundraiser for Childhood Cancer Canada, Daniel is shaping the next wave of Vancouver’s running culture.

Episode 32 - Masters miler, marathoner, and community leader Ken Okondo joins Julia to talk racing, representation, and building inclusive spaces through Surrey Big 5 and Rauka Racing. Ken reflects on how he manages his personal ambitions while continuing to build and support community-driven running spaces.

Episode 31 - From road races to rugged mountain trails, Tara Bassili has done it all. A passionate member of the Vancouver running community and a recent finisher of the 200 mile Bigfoot race in Washington, Tara shares how her love for running has evolved over the years.In this episode, she joins Julia to talk about what training for multi-day ultras really looks like, how the trail community continues to shape her, and why finishing Bigfoot felt like closing a chapter.

Episode 30 - After catching up with Tiffany Johns ahead of her debut marathon, we sat down again post-race to reflect on how it all went. Tiffany’s story is a unique one — from her early days as a professional ballerina to discovering running while still dancing, to now owning Pilates Process Vancouver where she teaches a class specifically for runners. We talked about how ballet shaped her mindset as an athlete, how pilates influences her training, and how she balances life as a business owner, mother of two, and now marathoner. Tiffany shares what she learned through her first marathon build, how race day unfolded, and what she’s looking forward to next.

Episode 29 - This week, we’re joined by Emily and Chelsea — two UBC students who’ve each forged their own path with running while balancing academics.Emily, a fourth-year Physics and Data Science student, shares how she found her way back to running after stepping away, and how she’s learned to let go of pace pressures to rediscover the joy in training.Chelsea, a Master of Physical Therapy student and kinesiology grad, opens up about how her relationship with running has evolved, from appearance-driven goals to celebrating movement and connection.Together, they reflect on student life and what running really means beyond the finish line.

Episode 28 - This week, we chat with Aiyana Anderson-MacIsaac, Executive Director of Indigenous Women Outdoors (IWO) — a non-profit creating safe and empowering spaces for Indigenous women, gender-diverse, and non-binary individuals to connect with the land through movement.Aiyana shares how IWO is building community, what it means to move with the land, and how their partnership with RUNVAN and the Great Trek helps open doors for Indigenous participation in sport.

Episode 27 - From Olympic steeplechaser to sport leader, Chris Winter has seen every side of Canadian athletics. In this episode, Chris shares his journey from competing on the world stage to shaping the future of the sport through his role at Athletics Canada. He talks about balancing grassroots development with high performance, what Safe Sport really means in practice, and how becoming a parent has changed his perspective on competition and community.

Episode 26 - Charlotte Ellis is a new Canadian citizen on a mission to run every street in downtown Vancouver. After being diagnosed with osteopenia and facing multiple fractures, she’s rebuilt her strength, faced her fears, and is slowly working toward her dream of one day running the London Marathon. In this episode, Charlotte shares her journey back to movement, her bone-health tips, and what running means to her today.

Episode 25 - Nicole has been competing every season since grade 6 — and still shows up with the same spark. We bond over our shared love of track, swap stories from chaotic call tents, and even debate who’s funnier: sprinters or distance runners. Come for the laughs, stay for Nicole’s attitude that’s kept her in the sport for 20+ years.

Episode 24 - Adam Buzinsky is a local athlete who was diagnosed with MS in 2022. We talk about his running journey, balancing sport with MS, and his new IG SickBoyTrackClub. Plus, we catch up after Berlin Marathon to hear how it went and what’s next.

Episode 23 - This week on the RUNVAN Podcast we chat with Lara Penno—coach, athlete, and former RUNVAN Manager of Runner Services. From her days as a sponsored Asics athlete to leading run clinics at Racquets and Runners, Lara shares stories of racing, coaching, and building community in Vancouver.

Episode 22 - Jim and Mary are a married couple who have become fixtures in Vancouver’s running scene. From volunteering at nearly every road race, to officiating track meets all summer long, to biking alongside Olympian Natasha Wodak on her long runs, they’ve seen it all. In this episode, they share how they first got involved, the joy (and chaos) of volunteering together, and the community connections that keep them coming back year after year.

Episode 21 - This week, we sit down with Canadian trail runner Josh Potvin. From his 800m track roots to winning the Gorge Waterfalls 50k in course record fashion, Josh has been making his mark across roads and trails. He shares how he balances a full-time career in architecture with training at an elite level, what it means to represent Canada at the upcoming World Mountain and Trail Championships in Spain, and how he handles setbacks like injury and DNFs.

Episode 20 - This week we’re joined by North Shore trail runner Taylor Quinn, who has taken on everything from 50Ks to 100-mile ultras while also traveling the world for work. Taylor shares how running has shaped his life, the stories he’s collected from training and racing at home and abroad, and what the sport means to him today. From volunteering at local races to exploring new countries on the run, Taylor’s journey shows how running can open doors to both community and adventure.

Episode 19 - Julia sits down with Canadian Paralympian Michael Barber to talk about chasing national records in the T20 800m and 1500m, setting new personal bests, and earning his spot on Team Canada for the upcoming World Championships in India. They share stories of crossing paths at races across North America, his experiences at the Jerome Classic, and how he balances training with his work as a teaching aide in Victoria.

Episode 18 - From the dirt tracks of Olympic BMX racing to the open roads of running and cycling, Drew Mechielsen knows what it means to reinvent yourself in sport. The BC-based Tokyo 2020 Olympian and BMO Vancouver Marathon ambassador shares her journey of transitioning from BMX to endurance sports, the challenges of injury, and how she’s redefining her athletic identity after retiring from elite competition.

Episode 17 - Vancouver just made it official — we’ve got a sister marathon!In this episode, Julia sits down with Nikolai Muth to talk about the newly minted partnership between the Yokohama and Vancouver Marathons. From what it’s like to race through Japan to why Yokohama should be your next destination marathon, this one’s for the travel lovers, racecation planners, and anyone dreaming of post-run ramen.

Episode 16 - Nicole started as a varsity track athlete at UBC, dabbled in the road racing world, and is now making serious waves in the trail scene. After a breakout 5th place finish at the Canyons UTMB 50K, she earned her spot on Team Canada for the World Mountain and Trail Running Championships. In this episode, we chat about her race-day mindset, the transition from track to trails, and training while working full-time as a lawyer at Lululemon.

Episode 15 - This week we’re joined by physio, triathlete, runner, and mom-to-be Tracy Murray. We dive into how pregnancy is shifting her relationship with movement, how she supports her patients through both physical and mental challenges, and what athletes often get wrong about recovery. Plus: identity, expectations, and an unapologetic love for corn puffs.

Episode 14 - Olympian and Canadian record holder Regan Yee joins the show to talk about her evolution from steeplechase specialist to 5000m contender. We dive into her athletic journey, her goals for this year’s Jerome Classic, and what it’s like training full-time in Flagstaff. Regan also shares what life looks like outside of running and what she’s chasing next—on and off the track.

Episode 13 - Olympic bronze medallist and Canadian running legend Lynn Kanuka joins the show to reflect on her iconic 1984 Olympic race, the rise of women’s distance running, and her journey from elite athlete to coach and community leader. We talk legacy, why track still matters, and how running continues to shape her life today.

Episode 12 - Today’s guest brings the rare combo of elite athlete and industry insider. A former NCAA champion and All-American middle-distance runner, she’s now a trend forecaster and product strategist in the sportswear and outdoor apparel space. We talk about her journey through high-performance sport, her current work translating cultural shifts into design strategy, and of course—we geek out on all things track and field.

Episode 11 - This week, Julia sits down with Andrei Mandzuk, a mental performance consultant, climbing coach, and runner who works with athletes ranging from high school to Olympic level. They talk about his recent transition into track and field, how he approaches mental performance across different sports, and what athletes can do to build mental skills that actually stick. Plus: practical advice for staying focused—on the track, the wall, or the trail.

Episode 10 - In this special episode, the roles are reversed. Taylor steps in as host and puts me in the hot seat for a deep dive into my running journey. From early beginnings to personal milestones, moments of doubt, and everything in between—we explore how my relationship with running has evolved over the years, and what continues to drive me forward.

Episode 9 - Julia chats with Sach Latti, a former Border Services Agent turned endurance runner, who’s about to run across Canada to raise awareness for mental health — despite the fact that he actually hates running. Ahead of his June 16 start, Sach shares what inspired the journey, how he’s preparing, and why pushing the limits of human endurance is worth it if it means breaking the silence around mental health.Follow along at sachinmotion.ca for updates on his coast-to-coast run.

Episode 8 (pt.2) - In Part Two of our conversation with Paralympic champion Richard Whitehead, we shift focus to his incredible journey as an athlete. He shares the mindset behind his record-breaking performances, what keeps him motivated, and what’s next as he hits the halfway point of his ambitious goal: running 20 marathons in 2025—10 down, 10 to go. If you missed Part One, be sure to check it out for our discussion on inclusion in sport and the power of representation.

Episode 8 - Paralympic gold medallist, marathon world record holder, and global advocate for inclusion in sport—Richard Whitehead joins us fresh off finishing the 2025 BMO Vancouver Marathon. We talk about what drives him, the power of representation, his transition from the track to the roads, and the mindset that’s helped him redefine limits time and again.

Episode 7 - Sandra, a Registered Dietitian and former track athlete turned trail runner, joins Julia to chat fueling strategies, common nutrition myths, and starting No Sweat Nutrition, her athlete-focused, inclusive nutrition practice.