Shownotes

Malindi's background

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• I grew up as a track athlete, competing through university and eventually representing Canada in the 1500 metres at the 2004 Olympics.
• I retired from track and field in 2012 and transitioned to long-course triathlon, including Ironman and Half-Ironman distances, primarily because my swimming wasn’t my strongest discipline, making non-drafting events a better fit.
• After having children, I thought I was done with competitive sports, but that wasn’t the case. What started as a bucket-list attempt at the marathon turned into something much bigger—I ended up running well and qualifying for the Tokyo Olympics at 39, making my Olympic marathon debut in an unconventional way: as a mother of two, competing at an age where most are well past their peak in endurance sports.
• Three years later, I competed again at the Paris Olympics at 44.
• In terms of performance, I finished ninth in Tokyo, breaking into the top 10 in my first Olympic marathon. Although I didn’t mention it earlier, I also competed professionally in triathlon, securing podium finishes in several 70.3 events and Ironman Arizona.
• That race, in particular, stands out—it was a sub-nine-hour finish a decade ago, before super shoes and aerodynamic innovations, which makes it even more meaningful to me.
• I truly loved the Ironman distance, and despite its gruelling demands, I found great joy in it. However, with two children, the time commitment required for triathlon training became a challenge, so I’ve focused on running, which allows for more efficiency in my schedule.
• Looking back, I have no regrets about my journey. I loved middle-distance track racing—the 1500 metres, and the 800 metres. I thrived on going fast, clocking times of 2:02 for the 800m and 4:02 for the 1500m, both just shy of major benchmarks and all before the era of super shoes.
• However, I never envisioned myself as a long-distance endurance athlete. It was only in my 30s and 40s that I discovered how well I suited the marathon.
• Sometimes I wonder what could have happened if I’d transitioned earlier, but then I remind myself that I wouldn’t have been able to experience triathlon or take the time to have my children. My career has unfolded naturally, and I’m grateful for that.
• Now, my focus is on setting a few more personal bests before I reach the tail end of my elite career. My half marathon PB is 1:10, and this winter, I’m dedicating my training to improving that. I’ll be racing the Berlin and Gifu Seiryu Half Marathons in April, working on regaining my top-end speed.
• After back-to-back marathon training cycles, even running 3:20/km pace started to feel fast, so I’m shifting to shorter, faster work. Just this morning, I ran 12 x 1km intervals, averaging 3:10–3:12/km, to build my speed. My ultimate aim is to go under 1:10 in the half marathon, which I believe will set me up well for another personal best in the marathon in the autumn.
• My PB stands at 2:23:30 from Berlin in 2023, and I’d love to bring that down to the low 2:22–2:23 range.

Reasons for not pursuing long-distance running sooner

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• Growing up, I was always more of a speed-oriented athlete. In high school, I ran the 4x400m, 800m, and 1500m, but I vividly remember the one time my coach put me in a 3000m race on the track—I absolutely hated it. It felt like the worst race imaginable.
• Even in university, when we did tempo runs or long runs, they were never my favourite sessions. I always felt like I was struggling through them.
• I saw myself as a low-volume, high-intensity athlete, so I naturally avoided anything that leaned too heavily into endurance. Whether it was my natural physiology or just my mindset at the time, I wasn’t built for long, sustained efforts—at least, that’s how I saw it back then.
• Over the years, though, things have shifted. Now, I actually love long runs and can handle high-volume training without issue. It’s been a gradual process, but my relationship with endurance training has completely changed from what it was in my younger years.

Transition to marathons and long-distance triathlon

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• My three-year stint in triathlon was crucial to my success in the marathon. It served as a bridge between my natural running ability and the endurance and aerobic capacity I built through cycling and swimming.
• Rather than just running all the time, incorporating these other disciplines helped me develop a more well-rounded endurance base while also keeping training fresh and engaging.
• I was genuinely interested in learning new sports, and the variety of training in triathlon made a significant difference. When you're accustomed to spending five or six hours on the bike or swimming 5K in the pool, marathon training starts to feel much more manageable.
• A long run of 90 minutes to two hours no longer seems daunting—it becomes just another session. For me, triathlon helped merge my natural running talent with a more extensive endurance-focused approach, ultimately making the transition to marathon training feel smoother and more sustainable.

Marathon training

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• My marathon training approach is fairly straightforward—no gimmicks, just consistent, focused work. My typical build lasts around 10 weeks, with a two-week taper at the end.
• In peak weeks, I might hit 160–170 km, but the core of my programme is gradually increasing the long run and incorporating more marathon-pace work within it.
• By the time I reach peak training, I’ll be running 25–30 km of marathon pace effort within my long runs, often structured as five by 5 km or three by 8 km with short recoveries.
• I also rely on progression runs, alternating between interval-based sessions (e.g., five by 5 km) and continuous progressive efforts of 16–25 km, where I build speed throughout.
• My longest runs typically stretch to 35–38 km, particularly in the final eight weeks before tapering. Early in the training cycle, I follow a double-threshold approach—doing two sessions a day to develop my tolerance for sustained efforts.
• I might start with 15–18 km of total threshold work split across two sessions and gradually consolidate that volume into a single session as I build fitness.
• One area where I sometimes struggle is maintaining turnover. The high mileage and marathon-specific work can leave me feeling like I’m hitting a speed ceiling.
• Since the marathon pace is around 3:20/km, if dropping just slightly below that feels difficult, it’s a sign I need to address speed development. Strides are an underrated tool, and I used to include them regularly when I was running middle-distance track events. I recently reintroduced them during an easier training block, just adding a few strides after short runs.
• Moving forward, I plan to break up the repetitive marathon build structure by incorporating a 12–16 week phase of shorter interval training, focusing on developing speed before shifting to endurance. This means sessions like kilometre repeats, 20×400m reps, or similar workouts that often get neglected at the peak of marathon training.
• For my threshold workouts, I structure them by time rather than distance. Typically, my morning session includes longer intervals, making up around two-thirds of my total threshold work, while my afternoon session consists of shorter efforts.
• For example, I might start with five by five minutes in the morning and 12×90 seconds in the afternoon, gradually increasing to three by 10 minutes in the morning and six by four minutes in the afternoon. The goal is to go a little further, a little faster, and feel a little better each week.
• A saying from a Canadian marathoner resonates with me: "Training builds fitness; it doesn’t prove fitness." That perspective helps me embrace the process rather than worrying about my ability to hit goal paces early in a cycle.
• I only do one double-threshold session per week—twice is too much for me. I might supplement it with an easy fartlek session, but the combination of high mileage and long runs means I have to manage fatigue carefully. When it comes to easy mileage, I run by feel rather than sticking to set paces.
• If I’m tired after a big workout week, I might run 5:00/km (8:00/mile) without concern. If I feel good, my easy runs might naturally settle around 4:30–4:20/km. I always have a plan for distance or volume, but I let my body dictate the pace.
• In a marathon build, there aren’t many easy weeks. The cumulative fatigue is real, and hitting paces in workouts can become tough. Instead of scheduling full recovery weeks, I integrate lower-intensity days within the training cycle.
• Active recovery within the week allows me to maintain consistency while managing fatigue. Leading into the race, I favour a front-loaded taper, reducing volume aggressively at first and then building it slightly before race week to avoid feeling flat.
• This also helps mentally—I don’t panic about losing fitness but still get a few confidence-boosting sessions in race week to feel sharp.

Taper

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• Developing a definitive taper plan for me has been quite challenging because my circumstances vary significantly. Travel is a major factor—whether I’m heading to Japan or Europe influences how we approach the taper.
• I actually adjust better when travelling to Japan from the west coast of Canada, whereas trips to Europe require a bit more planning due to the greater time difference.
• Another complication has been dealing with minor injuries or niggles leading into race week. There have been times when we had to modify the taper aggressively due to issues that arose late in the training cycle.
• For example, before the Berlin Marathon, I developed a really sore foot. It was concerning enough that I had an MRI the day before flying out, just to rule out a stress fracture.
• Fortunately, it was just a pulled muscle and manageable, but we still had to be more cautious with the taper.
• Then, one year, I caught COVID right before a race, which threw everything off completely.
• Because of all these variables, it’s been hard to stick to a strict, regimented taper plan. However, in theory, we follow some general principles.
• Typically, we reduce mileage to around 80% of peak volume in the first week. The second week follows a similar pattern, though race week naturally adds a big jump in mileage with the marathon itself.
• I also might take a rest day in both taper weeks, which is unusual for me since I don’t usually take full days off during my regular build.
• Despite the mileage drop, I maintain intensity and frequency to prevent feeling sluggish. Instead of cutting back drastically, I make small adjustments.
• For instance, if I normally do a double run of 16K in the morning and 8K in the afternoon, I might scale it down to 10K and 6K. That way, I’m still running twice a day and keeping the rhythm, but with a reduced workload. This approach helps maintain sharpness while ensuring I arrive at the start line feeling fresh rather than flat.

Nutrition and hydration

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• Nutrition and hydration are absolutely critical, and I’m grateful that I came to marathon running through triathlon because long-course triathlon places such a huge emphasis on fuelling.
• You simply can’t get through an Ironman without a solid nutrition strategy, so that background helped me develop good habits early on.
• In my training, I make a conscious effort to integrate my race-day nutrition plan. I’ve also learned that if I haven’t been taking gels for a while, reintroducing them at the start of a training block can cause GI distress.
• It takes time to build that tolerance back up, training my gut to absorb the nutrition properly. Hydration is just as important—if I don’t take in enough fluids alongside my gels, I end up with stomach issues.
• I’m lucky that my husband often accompanies me on the bike during long runs, handing me drinks and gels, but I have to be careful not to overconsume just because the option is there. In a race, I can only take in fluids at designated aid stations, typically every 3 to 5K, so I try to mimic those conditions in training.
• At this point, I have my race fuelling pretty well dialled in. I can tolerate a solid amount of carbs during a marathon, though it’s certainly harder to consume high amounts while running compared to cycling.
• Right now, I take a Maurten gel every 6K, and in between, roughly every 5K, I drink about 100ml of Maurten drink mix. I always take water whenever it’s available from the elite athlete or general aid stations.
• This all adds up to around 75 grams of carbs per hour, assuming I’m running in the 3:20s per kilometre range. 
• That roughly translates to a gel every 20 minutes, with at least 25 grams of carbs per intake. I might be closer to 65-70 grams per hour, but 75 is within reach.
• I used to be really diligent about tracking every detail post-race, writing everything down and analysing my intake.
• Nowadays, I sometimes finish a race and struggle to recall specifics—did I actually take that gel at 15K? How much water did I drink versus spill? It’s funny how when you’re really pushing yourself, even simple details like that become hard to remember.

Race Tactics

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• Championship racing is entirely about placement rather than time. No one asks how fast you ran at the Olympics—they just recognise that you competed at the highest level. In Tokyo, I didn’t run a particularly fast time, but I finished in the top 10, which was all that mattered to me.
• That race was about survival, given the extreme heat and humidity, with a humidex of around 42°C. The race started with a huge pack, and by 18K, we were still about 50 athletes together. Then, a big surge happened, breaking the pack apart.
• Initially, I went with the front group of 20 but quickly realised the pace was too aggressive for me. Pulling back slightly was a critical decision—it saved my race.
• From that point on, I ran the remaining 20-22K mostly solo, steadily picking off athletes who had gone out too hard and were fading in the brutal conditions.
• That race exemplified the importance of patience and strategic thinking in championship racing, particularly in tough conditions like heat and humidity. I expected a similar experience in Paris with the hilly course, but the attrition rate wasn’t quite the same—athletes weren’t coming back to me as they did in Tokyo.
• Championship racing requires a different mindset than time-focused races, where the goal is simply to run as fast as possible. In an ideal scenario for a personal best, you'd have a flat course with cool temperatures around 9-10°C and be able to run at an even, consistent pace—something like 3:23-3:24/km, ticking off kilometres without major fluctuations.
• In these fast, non-championship marathons, pacers play a huge role. At the elite level, we often have designated pacers, usually male athletes, running at a specific target pace.
• This allows the rest of us—both men and women aiming for that time—to simply tuck in and focus on conserving energy for as long as possible.
• It’s a very different experience from championship racing, where you’re constantly making in-the-moment tactical decisions. When running with pacers, it’s easier to “switch off” mentally and just focus on staying with the group.
• Even in fast marathons, there’s a moment when the real race begins—usually around 35K. That’s when the field starts to thin out, some athletes begin to fade, and you have to decide whether you have enough left to push hard to the finish.
• When choosing a pace group, a lot depends on my training and the technical meeting the day before the race, where they outline the pacer groups. I have to decide which one aligns best with my fitness level and race goals.
• For example, at the Valencia Marathon in December, I opted to go with the 2:23:30 pace group, even though I suspected I was closer to 2:25 shape. The first 15K felt great—smooth and comfortable. By 20K, I started feeling the effort creeping in.
• By the second half, I was suffering, ultimately running a positive split, finishing in 2:26:05 after going through halfway in 1:11:50. Ideally, I like to run an even split, but in this case, I slowed significantly in the second half.
• Looking back, I probably should have gone out more conservatively and aimed for a 2:25 finish instead of pushing beyond my realistic fitness level.
• But sometimes, in races where there’s nothing major at stake—like Valencia, which was just three months after the Olympics—I’m willing to roll the dice and see what happens. 
• If I had needed to hit 2:25 for an Olympic qualification, I wouldn’t have taken that risk. It’s always easier to start conservatively and build up than to go out too hard and suffer through the second half.

Pace a race

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• I rely heavily on my Garmin during races, checking my kilometre splits regularly—unless things are really falling apart. When a race starts going south, I sometimes stop looking altogether because seeing slower splits can become a source of negative feedback that doesn’t help me at the moment.
• Instead, I shift my focus to staying controlled, putting one foot in front of the other, and doing my best to manage the situation.
• That’s exactly what happened to me in Paris. I struggled on that course and knew I wasn’t running as fast as I had hoped.
• After glancing at a few splits and not liking what I saw, I decided there was no point in continuing to check. At that stage, the priority became salvaging the race as best I could rather than fixating on numbers that wouldn’t change the reality of how I was feeling.
• On a good or average day, though, I make sure to check my splits every kilometre so I can make necessary adjustments. I use that data in combination with how I’m feeling.
• Sometimes, I’ll hit my target pace and feel great—that’s ideal. Other times, I’ll be hitting the pace but realising I’m working harder than I should be at that stage. That’s when I have to decide: do I back off slightly to conserve energy, or do I commit and see how long I can hold on?
• That was my approach in Valencia—I stayed on pace as long as I could, pushing the limits of my fitness. Racing is such a blend of art and science; there’s no universal right answer.
• Every runner has to find their own balance between data-driven decision-making and listening to their body. Being smart about pacing means understanding both your fitness level and your mental resilience—because when those tough kilometres hit, it’s as much about mental toughness as it is about physical preparation.

Shoe selection

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• I’m someone who really struggles to part with old running shoes—even when they’re worn out, I find it hard to get rid of them. As a result, I always have a lot of shoes lying around, some of them years old, that I still occasionally throw on for an easy spin. Fortunately, I’m sponsored by Saucony, so I have no shortage of shoes, but I still get quite attached to them.
• In terms of my rotation, I typically use the Saucony Triumph for easy runs—it’s a neutral, cushioned shoe that works well for relaxed mileage.
• For workouts, I rely primarily on the Endorphin Speed, which has a nylon plate. It’s a fantastic shoe for tempo runs and fartleks, providing a similar feel to carbon-plated race shoes but with better durability and less strain on my tendons.
• I don’t train in my carbon-plated race shoes year-round or even for the entire race build-up.
• Instead, I introduce them strategically in the final weeks leading up to an event. This is crucial for two reasons:
  • Adaptation – Carbon shoes load muscles and tendons differently, so I need to ensure my body is accustomed to the change before race day. Suddenly wearing them in a race without prior adaptation could cause issues, particularly with my hamstrings.
  • Psychological Boost – Towards the end of a training block, switching to carbon shoes makes running feel smoother and faster, which is a great confidence boost.
• That said, I don’t overuse carbon shoes in training because they increase my risk of injury. While they are excellent for performance and even aid recovery in some ways, they place additional strain on certain tendons. In the past, I’ve had posterior tibial tendonitis and hamstring tendonitis flare-ups when I wore them too often.
• For most of my build-up, I stick with the nylon-plated Endorphin Speed for both threshold workouts and long runs. These shoes feel very similar to carbon models but are much easier on my body, allowing me to train in them more frequently.
• They use the same foam as the carbon shoes, though the design has evolved over different iterations.
• One of the best parts of being sponsored by Saucony is that they bring me into their lab once a year for testing and feedback. I get to trial new prototypes, provide input on what I like and dislike, and see firsthand how their shoes evolve.
• It’s been fascinating to be part of that process and to gain lab data that helps refine my choices in training and racing.

Terrain training

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• Last year, in preparation for the Olympics, which featured incredibly hilly and challenging terrain, I made a conscious effort to incorporate more hill running into my training.
• Hills have never been my strength, and I suspect it’s largely due to an ongoing hamstring tendon issue that has persisted for the past five or six years since I began marathoning. My uphill stride isn’t great, and that was a real disadvantage in races—whenever we hit a climb, competitors would simply pull away from me.
• We worked on improving this by increasing my hill sessions, but it became a delicate balancing act because too much hill running aggravated my hamstring. The challenge was finding the right volume—enough to prepare for race conditions but not so much that I risked injury.
• Now that Paris is behind me, I’ve almost entirely avoided hills, sticking to flat terrain as much as possible. A slight undulation here and there is fine, but I no longer tackle steep inclines of 6-10% like I had to last year.
• Running on flatter ground allows me to maintain a better rhythm and manage my training more effectively.
• When it comes to track sessions versus road running, I have a clear preference. For anything under 1K, I enjoy running on the track—it feels great for speed work and shorter intervals like 20x300m.
• However, for longer intervals or tempo efforts, I’d rather be on the roads, measuring my distance with my Garmin or using a pre-marked course. I’m not a fan of doing 50 continuous laps on a track; I prefer to keep track workouts dynamic and focused on shorter reps.
• The treadmill is another tool I use strategically, mostly dictated by weather conditions. Over the years, I’ve turned to it more often during harsh winters, though this year’s winter has been relatively mild.
• This past week, however, temperatures dropped, so I’ve been on the treadmill a few times. I believe it’s an excellent training tool—provided you have a high-quality, properly calibrated machine. It allows you to set a precise pace and just zone out.
• I’ve found that when bad weather forces me indoors for extended periods, targeted treadmill training can actually get me really fit.
• That said, I prefer treadmill workouts over steady-state treadmill runs. If I’m doing a structured session with intervals, I can handle 30K on the treadmill without much trouble.
• But if you asked me to run 30K at an easy pace indoors, I’d probably struggle—I need the variation and engagement that workouts provide.

Strength training

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• Strength training is something I regret not taking more seriously during my track days. I didn’t find the right solutions to incorporate it into my routine, and looking back, I see how important it would have been.
• Since I’ve come back to marathon running, I’ve had some chronic issues, particularly with my hamstring tendinopathy and post-tib problems, but I’ve found a direct correlation between staying consistent with strength training and managing those issues.
• When I’m diligent about my strength sessions, I stay healthier, and I can tell it enhances my performance as well.
• I’m very consistent with my strength training now. I work with a strength and conditioning coach twice a week, and I’ve been doing this for the last five years.
• While I could technically do it on my own, I struggle to stay motivated and consistent without his guidance. He’s also great at finding ways to correct my form, even after five years.
• I might forget to do something or do it incorrectly, and he’s always on top of making sure I’m using the right load. If it looks too easy, he’ll add a plate, and that push makes a big difference in how effective the sessions are.
• In terms of exercises, my hamstring tendinopathy is something I manage with a combination of movements. I focus a lot on hamstring work like deadlifts and variations of single-leg RDLs, as well as Nordic hamstring curls.
• These exercises are incorporated twice a week in my sessions. Additionally, I do some plyometric exercises, hopping drills, and lateral movements to ensure I have balanced strength and mobility.
• Split squats are a killer for my quads, but they’re really beneficial when I do them regularly. I also stick to the principle of eccentric loading exercises, typically performing 4-5 sets of 5 reps for maximum benefit.
• As for cross-training, I don’t do much anymore. I know the value of it from my triathlon background and I truly believe it made me a better runner back then. Cross-training allowed me to reduce the amount of running while still building strength.
• However, now I can tolerate enough running to meet my training needs, and my biggest limiting factor is time. With my work and family commitments, if I can fit in two runs a day, that’s my priority.
• If I couldn’t run twice a day, I would definitely include cross-training, but I’m not going to juggle running, strength training, and cross-training all at once—it would be too much.
• I haven’t had to miss more than two or three weeks of running in the last five or six years due to injury, so I haven’t needed to rely on cross-training recently, knock on wood.

Lab testing

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• I don’t do a lot of lab testing, even though it’s a big part of some athletes’ programs. Personally, I’ve developed a really solid understanding of my own thresholds through consistent training. I can feel when I’m hitting my threshold, and as I get fitter, I know it shifts and improves.
• That’s a more natural way for me to monitor my progress, without needing frequent tests.
• However, I did make an exception last year when I went to Boston for lab testing in May, which helped me decide which shoes to race in for the Paris Marathon.
• That was a fascinating experience because we tested several pairs of shoes, and I could clearly see some had a significant impact on my running economy. It was eye-opening to see the variability in how different shoes affected my performance.
• Technology does make a difference, and it’s definitely an important part of the planning and execution of races.
• That said, I’ve observed that lab testing really divides athletes. Some swear by it, but there are just as many who achieve great results without it. It can absolutely be a valuable part of a performance programme, but it’s not essential for everyone.
• When lab testing is useful, it’s usually for those who are highly trained and have a consistent approach to methodology. But I’ve also seen people get overly focused on numbers, like lactate threshold testing, without having the proper training or understanding of how to interpret the results.
• They get caught up in the data, losing sight of the bigger picture. If you have the right expert guiding you, it can be a game-changer, but for many athletes, including myself, it’s just not a daily necessity in the way it might be for others.
• As for coaching, yes, I do work with a coach—my husband! We have a collaborative approach. He’s deeply involved in my training and really digs into the research.
• He also looks at what other successful athletes are doing, often using Strava as a valuable resource to compare my workouts and track progress.

Training as a mother

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• It definitely takes a lot of mental juggling every day to fit in training while also managing my kids’ schedules—getting them to school, activities, and everything else.
• But it always gets done, even if it requires some creativity. Now that they’re six and ten, it’s much easier. They’re more independent, so if I need to run on the treadmill, they’ll leave me alone.
• That was definitely not the case when they were younger—four years ago when they were two and six, every treadmill run meant stopping every five minutes to deal with something!
• It’s been a real evolution, going from training with babies to now having kids who are semi-independent. We also try to involve them in what we do as much as possible so they understand and buy into it. For example, they got to come to Paris this summer to see me at the Olympics, which was an amazing experience for them.
• Other times, they’ve come out while I was doing a long run, hanging out at a playground and handing me bottles every few kilometres. It’s fun to have them involved, and we explain to them that this is part of what I do and part of how they can help.
• A funny moment was when my son, who was nine at the time, came home from school and said, “Mom, I’m the most popular kid in school right now.”
• When I asked why, he just said, “Because of you!” So, he was starting to take ownership of what I was doing, which was really cool to see.
• That said, balancing training with parenting is challenging. I remember when they were really little, and I was doing triathlon—workouts would take all day.
• I’d plan an hour and a half on the bike trainer, but with all the interruptions, it would take three hours to get through. But I’d still do it. Maybe not exactly as planned, but I’d get through it.
• The best advice I can give is to control what you can control. I always tried to get my workouts in as best as I could, but when you’re up all night with a sick kid, you have to give yourself some grace.
• You need to be flexible—if today’s workout isn’t going to be my best, maybe I’ll shift it to later in the week. Being committed to training while also being adaptable is the only way to make it work.
• I can count on one hand the number of days I’ve completely written off training. There’s almost always a way to make it happen, even if it’s not Plan A or even Plan B.
• But I also think it’s so important for parents to have goals outside of their children. It sets a great example for them—to see you working hard, being dedicated, and pursuing something you love.
• Involving kids in the process also makes everything easier and more fun. I’ve seen it with other athletes I coach—not just elite athletes, but regular people with full-time jobs and families.
• When they find ways to get their kids excited about what they’re doing, it changes everything. Instead of kids wondering where mom or dad has gone for hours, they’re part of the journey.
• Even something as simple as planning a race trip where the kids get to come along and experience the energy and excitement of race day helps them connect the dots.
• They start to understand that if we’re going on this fun trip, it’s because mom or dad has been training hard. It turns training and racing into something the whole family can be a part of, which makes it so much more sustainable in the long run.

Training in her 40s

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• Tendon issues definitely become more common as you get older, and strength training has been absolutely critical for maintaining tendon health. It’s one of those non-negotiables if I want to stay consistent.
• One of the biggest adjustments I’ve made over the years is allowing for more recovery between hard sessions. I try not to have just one easy day between workouts anymore.
• Instead, I usually structure things so I have two easy days between hard sessions. My schedule isn’t rigid, so I’m able to adjust week by week—maybe one week it’s Monday, Thursday, and Sunday for workouts, and the next week it shifts slightly. That flexibility has really helped with energy management and overall recovery.
• Another key factor is paying close attention to the details—hydration, fueling, and energy availability. This is important for everyone, but I’ve noticed that when I’m training really hard, I get incredibly hungry in the middle of the night.
• I never used to, but now if I don’t have enough carbs during the day—especially before bed—I’ll wake up at 3 a.m. starving and unable to fall back asleep. It’s been a big shift in recent years, and I’ve had to be more intentional about pre-bed fueling even if I don’t feel hungry at the time.
• Sleep disruptions, in general, have become more noticeable, but I think a lot of the principles of managing ageing as an athlete aren’t drastically different from what’s important at any age.
• It’s just about being a little smarter with recovery, sleep, nutrition, and managing the training load appropriately.
• As for overall training volume, it’s as high as it’s ever been—except maybe during my triathlon years when I was training 20 hours a week.
• Obviously, I can’t run 20 hours a week, but if you look at the combination of volume and intensity—kind of like a training stress score—the overall energy expenditure is probably similar. The biggest difference is that I can tolerate more volume now than when I was younger, but it has to be at a lower intensity.
• Back then, big volume weeks would completely wreck me. Now, I can handle a lot more, but it’s about being smart with how that volume is distributed.

General tips

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• It’s really important to stay in touch with different aspects of training, even as an endurance athlete. As we mentioned earlier, adding strides after an easy run is such a simple but effective way to maintain turnover, speed, and range of motion.
• It doesn’t take much—just 15 seconds of faster running can make a big difference in keeping that neuromuscular connection sharp.
• Sprint work is also the most specific form of strength training for running, so completely avoiding it isn’t ideal.
• It’s easy for an older athlete to fall into the trap of just doing long and slow miles, but if you don’t intentionally include some faster work, you’ll lose the ability to do it.
• Even if it’s not the main focus, keeping at least a small dose of speed in the program helps maintain efficiency, power, and overall durability.

Malindi's introduction to triathlon

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• I grew up around triathlon because of the Apple Triathlon in Kelowna, a major Olympic and sprint-distance event. My family had participated—my dad raced when I was a kid, and my sister did it in high school—so I was always exposed to the sport.
• I loved the energy, the atmosphere, and the challenge it presented. While I was still a track and field specialist, I decided to try it myself, competing in two Olympic-distance triathlons at the end of my track seasons.
• Since the event took place in late August, I would finish my track season in July or early August and then just jump in. Despite not having a swimming background—no swim clubs, no formal training—I performed decently.
• The swim was tough, but my fitness translated well to the bike and run, allowing me to recover ground after getting dropped in the water.
• My deeper involvement in triathlon also came through my husband, who ran the 1500 metres for Canada at the Olympics. He retired in his early 30s and got into long-course triathlon while I was still competing in track.
• I started going to his races, and the experience was electrifying. I remember watching Ironman Canada and being completely captivated—the mass swim start at sunrise, 3,000 athletes diving in together, and the atmosphere at the midnight finish line.
• It gave me chills. I thought I had to do this. There was something so powerful about it, something that drew me in.
• When I retired from track and field, it was for a mix of reasons—I was ready for a change, but I still loved training, staying fit, and pushing myself.
• Triathlon felt like an incredible challenge, especially learning to swim properly. I already loved riding my bike, though I wasn’t a cyclist. The steep learning curve was exciting because I could see huge improvements right away, which was really rewarding. So, I fully committed to the 70.3 distance.
• For my first 70.3 race, I competed in the age group category, as you have to qualify to race professionally. In that race, Melanie McQuaid, a long-time Canadian triathlon star, started in a different wave and ended up winning overall, while I finished second. The time gap between us wasn’t significant—just a couple of minutes—which gave me the confidence to take my pro card.
• Stepping into the professional ranks was intimidating. I was still a newcomer, transitioning from a track background and figuring everything out. But I thrive on challenges, and I loved the opportunity to race against some of the best triathletes in the world.
• At the same time, I knew my competitors were probably wary of me as well. Coming from an elite running background, I had a strong weapon off the bike, which could make me a threat in the latter stages of races.
• That dynamic made the transition even more exciting—I wasn’t just stepping into a new sport, I was bringing strengths that could shake things up.

Malindi's training approach in the beginning

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• Running has always been my strongest discipline, but ironically, I had to put it on the back burner during my training. It was something I was already good at and confident in, so the real focus had to be on improving my swimming and cycling.
• Because of that, I didn’t really enjoy the run portion of races—I wasn’t running as much in training, and running off the bike after such hard swimming and cycling efforts made it incredibly tough.
• Swimming was by far my biggest challenge. I joined a master swim club, and in the beginning, it was rough—I had a long way to go. Improvement took a lot of time and effort.
• I spent countless hours in the pool, mostly training alone because my schedule had to work around having a baby at home. It demanded so much of my energy and focus.
• Eventually, I did have some solid swims, even in the pro category, but it was incredibly difficult to start in a pro field as a weak swimmer. I often found myself just trying to hang on, and then, within minutes, the age group men, who started two minutes behind, would come charging through, literally swimming over me.
• That was a brutal experience. In the pool, I became quite competent, but open-water swimming was another story. Sighting, dealing with waves, and understanding the tactical aspects of positioning in a pack—those elements never fully clicked for me.
• Cycling, on the other hand, was something I had a natural aptitude for when I first picked it up. I trained in Tucson, Arizona, and one day, I rode solo up Mount Lemmon. When I reached the top, my friend told me I had ridden it as fast as the pro triathlete women.
• At that point, I was still relatively new to triathlon, so hearing that was a major wake-up call.
• He encouraged me to take cycling more seriously, and from then on, I really committed to it. My fitness was already decent, but I lacked the specific climbing strength and technical skills needed for descents and shorter, more explosive efforts.
• To bridge that gap, I spent a lot of time on the bike trainer, doing brutally hard sessions, and I also had to get used to the demands of five- to six-hour outdoor rides.
• Those long days in the saddle were incredibly rewarding—they set me up really well for marathon running later on.

Training tips

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• For years, I was completely puzzled by one specific piece of swimming advice. Every coach who watched me swim would tell me, “Keep your elbow high.” I always assumed they were referring to the recovery phase—so I’d exaggerate my arm movement out of the water, trying to lift my elbow as high as possible.
• I spent so much time focusing on this that it became a major part of my stroke. Then, one day, someone finally asked me, “What are you doing? You don’t need to do that.”
• That was the moment I realised they actually meant keeping my elbow high under the water during the pull phase. It was a classic example of the kind of jargon coaches use, assuming that athletes—especially those new to a sport—already understand what they mean.
• As a running coach myself, I now recognise how important it is to assume that an athlete might not know the basics. Something as simple as telling someone to “keep their elbow high” can be completely misunderstood if they don’t have the right context.
• The same thing happened with my breathing. I would hold my breath under the water, not realising that I was supposed to exhale continuously while swimming.
• No one ever pointed that out because, again, they assumed I already knew. It was only when I started picking up on these small, fundamental details that my swimming really started to improve.
• Cycling, on the other hand, felt much more straightforward to me. It’s a sport where fitness is largely a result of time on task—those long five- or six-hour rides, hours spent on the trainer, and targeted training in different zones.
• That structure made sense to me because it was similar to what I was used to in running: working hard, putting in the time, and seeing the rewards. But swimming wasn’t like that. I was working hard, but I wasn’t working correctly. It took me a while to understand that effort alone wasn’t enough—I needed to learn the right techniques first.

Malindi's favourite bike workout

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• When I think back—eight or nine years ago—I really enjoyed the structured training I could do on a smart trainer. When we got the Wahoo setup and started using Zwift, I loved grinding through tough Zone 3 and Zone 4 interval sessions.
• I’d spend a couple of hours on the trainer, push myself hard, and end up completely wiped out—legs shaking, drenched in sweat. It felt incredibly rewarding.
• What I didn’t enjoy as much was the feeling of losing an entire day to training. Even though I loved racing and being out for five or six hours in an event, I didn’t particularly enjoy those ultra-long rides in training where I’d leave in the morning and come back just in time for dinner.
• If there had been a way to train effectively for Ironman by just doing two or three hard hours on the trainer instead of those long rides, I would have preferred it. But realistically, you have to do both.
• There’s definitely an 80-20 principle at play—you can get a lot out of a time-efficient approach, but you simply can’t reach your full potential without putting in those six-hour rides. That’s especially true if you're racing at a high level. When you're going for a professional-level performance, you can't be satisfied with just 80% of the work.
• If I were to go back to Ironman now, I think I'd enjoy the training a lot more because I wouldn’t have to treat it like a full-time job. I’d be training as an age-grouper, and that’s a completely different mindset.
• I wouldn’t be chasing sub-nine-hour finishes any more, so I wouldn’t have to structure my life entirely around performance. If it took me 14 or 15 hours to finish and I had a great day out there, that would be amazing. But back then, my goal was to break nine hours, and that level of commitment requires a completely different approach.

Common mistakes runners and running tips

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• One of the most common mistakes runners make is running their easy runs too fast. Easy runs should not have a set pace; they are about recovery, not about pushing your limits.
• The goal is to ensure you’re not accumulating lactate and that your heart rate remains low, allowing your body to fully recover. This approach leaves more room to maximise the benefits of your hard workouts.
• Biomechanically, a common issue—especially among new runners—is overstriding. When you overstride, your foot lands too far in front of your body, increasing the risk of injury and making you less efficient.
• One way to address this is by incorporating strides and faster running into training. Developing a quicker turnover ensures that your foot lands closer to your centre of mass, reducing the likelihood of overstriding and ultimately helping you run faster.
• For amateur triathletes looking to improve their run performance, one of the biggest factors is actually the bike. If you're not strong enough on the bike, your run will suffer—no matter how good of a runner you are.
• I personally struggled to break 1 hour 20 minutes for a half marathon in a triathlon, whereas now that time would be very easy for me. The difference? My legs were simply too fatigued after riding too hard.
• The best way to improve your run in a triathlon is to build more strength on the bike. This also ties into race strategy—understanding your sustainable power output on the bike is crucial. If you overdo it there, your run will inevitably suffer.
• For those looking to raise their ceiling in running—whether standalone runners or triathletes—the key is incorporating more speed work.
• Many think that training for 5K or 10K races should be entirely aerobic, but if you can develop more top-end speed, then it becomes a matter of being strong enough to sustain it over longer distances. Sessions like 200m or 300m repeat at the track can be invaluable.
• A good example of a session would be two sets of 10 x 200m, running them close to all-out effort, with around four to five minutes of rest between sets.
• Each 200m rep should take around 45 seconds, depending on your ability. These kinds of sessions help develop pure speed, which, when combined with endurance training, allows you to hold a higher pace more efficiently over longer distances.

Race day advice

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• In the days leading up to the race, I focus on carb-loading to ensure my glycogen stores are fully replenished. Hydration is also a key priority—I make sure I’m drinking plenty of fluids to arrive at race day in the best possible condition.
• Beyond the physical preparation, I approach the race with a mindset of confidence and excitement. Rather than letting nerves take over, I remind myself that this is the culmination of all the hard work I’ve put in.
• I trust in my training and see the race as an opportunity to test my limits, to be curious about how fast I can go, and to truly enjoy the experience.

General Questions

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Piece of advice to a younger Malindi

there were a few moments when I considered quitting, especially when I was younger, around 20. At that time, I was dealing with chronic injuries, and I honestly felt like it wasn’t worth it anymore. Looking back, I wish I could go back and reassure myself that it was all going to work out and that things would get better. I would tell myself to believe in the long-term process, as those tough moments would eventually pass.

What is something that you used to think or believe about running or running training but have changed your mind about?

I used to believe that I wasn’t a good endurance runner and that I wasn’t built for distance running. I fought against it for a while and resisted longer races like the 3k. In college, I never ran a 5k because I identified more as a middle-distance runner. I didn’t see myself as an endurance athlete at all. Now, I see that I was wrong, and I wish I had been more open-minded to exploring different events when I was younger because I probably would have been good at them.

What is something that you're trying to learn more about at the moment, or have recently been learning?

At this stage in my career, I’m not necessarily trying to learn more about a specific skill, but I’m focusing on being graceful with myself as I approach the latter parts of my career. I’m trying to manage expectations and not tie my happiness to specific outcomes. I’ve had an amazing career so far, and I want to get the most out of myself for the remaining years. Ultimately, I know that at some point, I’ll need to make a decision about transitioning away from active competition, but I’ll always be involved in the sport—whether through running, coaching, or being a fan. I’m just trying to appreciate and get the most out of these last few years.

What is the best or most influential book that you've read?

For running coaching, I really love Jack Daniel’s book, Daniels' Running Formula. It's a great resource for training. Another influential book is In Pursuit of Excellence by Terry Orlick. He’s a sports psychologist who works at the University of Toronto, and I really appreciate how he discusses finding your flow and achieving peak performance, especially from a mental standpoint.

LINKS AND RESOURCES:

• Malindi's website and Instagram
• Daniels' Running Formula - book by Jack Daniels
• In Pursuit of Excellence - book by Terry Orlick