Dirt Nap Diaries

Running research is everywhere. One study gets shared and suddenly it feels like there’s a “right” way to fuel, train, or perform — and if you’re not doing it, you’re behind. In this episode of Dirt Nap Diaries , I talk about why research isn’t wrong… but also isn’t always about you . Using a recent fueling study shared by David Roche as an example, this episode covers: Why elite-focused research...

New Year’s resolutions get a bad rap. And honestly? They don’t deserve it. In this episode, we’re talking about why wanting more for yourself is not the issue, why cynicism isn’t wisdom, and why we need to stop yucking other people’s yums. This is encouragement with a little spice, plus some real talk on how to actually keep a resolution by focusing on the process instead of the outcome. In this e...

Trail running is unpredictable. Weather changes. Bodies change. Plans fall apart. And sometimes, even when you do everything “right,” things still go wrong. In this episode of Dirt Nap Diaries , I talk about what happens when something scary or traumatic happens on the trail and how you find your way back instead of letting fear take the thing you love. This isn’t a fear-based safety episode. It’s...

In this episode of Dirt Nap Diaries, I’m breaking down how to schedule your running in a way that actually fits real life. We’re talking about weekly structure, why four days of running works for most everyday trail runners, and how to stop overthinking your training when your schedule is already full. This is not about building the perfect plan or doing more. It’s about creating a repeatable week...

In this episode, we talk about: Why feeling unmotivated does not mean you are lazy The difference between being tired and making excuses How lack of margin and recovery shows up as “low motivation” Why I don’t coach motivation and why it is not part of the 4Ms A simple self-check to tell if you need rest or accountability How to adjust training without losing momentum Why consistency matters more...

If you have ever opened your Garmin or Coros app and immediately questioned your entire life, this episode is for you. Today we are talking about the data your watch throws at you. VO2 Max. HRV. Sleep scores. Training readiness. Whether it thinks you are productive or overreaching. And how most of it is distracting at best and harmful at worst. This episode walks you through why so many of these m...

In this quick-hit episode, we’re talking all things aid stations — what they are, how they work, and how to move through them without getting stuck in the snack vortex. Inside this episode: What an aid station actually is Why they look chaotic but somehow feel comforting How to get in and out quickly The most common things that slow runners down What first-timers never expect Why bringing your own...

Climbing, descending, and hiking — it’s all part of trail running, but most runners don’t actually train how to do each one efficiently. In this episode, I’m breaking down the mechanics and mindset of running uphill and downhill so you can move stronger, softer, and smarter on every kind of terrain. We’ll talk about: How to use your glutes, hamstrings, and calves for power without burning out What...

Most runners think they’re running easy… but they’re not. In this episode, I break down what “easy effort” really means, why it’s one of the most important parts of your training, and how running too hard too often might actually be slowing you down. We’ll talk about: How to tell if your “easy” is too hard Why slowing down helps you get stronger and faster The science behind building an aerobic ba...

If you needed a sign to rest—this is it. We glorify the grind so much that rest starts to feel like weakness. But the truth? Rest is the work. It’s where your body adapts, your energy rebuilds, and your love for running gets protected from burnout. In this episode, I’m diving into the mindset, the guilt, and the reality of taking time off—especially for runners juggling full lives, families, jobs,...

This week’s episode isn’t about splits, fueling plans, or training blocks.  It’s about the world outside the trailhead — a world where SNAP benefits are being cut, rent keeps climbing, healthcare is unaffordable, and people are losing the safety nets that keep them alive. I know… that’s not light. But pretending everything’s fine feels fake. So today, I’m talking about privilege, humanity, and per...

In this episode of Dirt Nap Diaries , I’m coming off one of my favorite weekends of the year — Javelina Jundred . The desert, the costumes, the chaos, and the community. I had five athletes out there running everything from the 100-miler to the 31K, and y’all… this weekend reminded me exactly why I love this sport. My good friend and Run Tri Bike co-owner Jason Bahamundi says, “Running is not that...

In this episode of Dirt Nap Diaries, we’re talking about how to build a race strategy that actually works—for your distance, your terrain, and your life. Whether you’re toeing the line for your first 10K on dirt, training for a trail marathon, or running your next 50K, having a plan can make the difference between feeling scattered and feeling strong. I’ll walk through pacing, fueling, mindset, an...

In this episode of Dirt Nap Diaries , I’m talking about the season of meh — that weird in-between space where you’re showing up, but everything just feels off. You’re not injured. You’re not overtrained. You just… don’t have it right now. And maybe you don’t even know why. If your runs feel flat, your lifts feel heavy, or you’re questioning why you even started — you’re not alone. This isn’t about...

In this episode of Dirt Nap Diaries , I’m breaking down why your race season doesn’t have to look like anyone else’s — not your friends’, not an influencer’s, and definitely not the elites chasing Golden Tickets. We’ll talk about what it really means to be emotionally invested in a race — the kind that gives you that fire-in-the-belly feeling and keeps you lacing up when life’s chaotic. Because wh...

Your long runs and training races aren’t just about building fitness—they’re dress rehearsals for race day. This is where you test your gear, fuel, hydration, socks, sports bras, packs, and even how fast you can get in and out of an aid station. In this episode of Dirt Nap Diaries , I’m breaking down why practicing all the little things now saves you from big problems later. Because no one wants t...

Feeling stuck in rage scrolling and late-night binge eating? In this episode of Dirt Nap Diaries , women’s trail running coach Brittany Olson shares why focusing on controllables—like trail running, strength training, fueling, and rest—keeps everyday trail runners grounded when life and politics feel out of control. As a women’s trail running coach, I’ll share my own story of binge eating since th...

In this episode of Dirt Nap Diaries, I’m sharing the story of my Mogollon Monster 100 — the miles I did cover, the moment it all fell apart, and why calling it a “comeback” doesn’t sit right with me. Sometimes strength looks like pushing through, and sometimes it looks like knowing when to stop. This one’s about resilience, change, and what a DNF can teach us both on and off the trail. What you’ll...

What if I told you the hardest part of training isn’t the miles, the climbs, or the workouts—it’s the recovery? In this episode of Dirt Nap Diaries, I’m breaking down what recovery after big efforts actually looks like. Whether it’s your first 10K, a monster long run, or an ultra that leaves you wrecked, recovery isn’t wasted time—it’s where the adaptations actually happen. I’ll share how to stop...

How many more? Before safety is not a privilege. In this episode of Dirt Nap Diaries, I’m digging into the heaviness we’re carrying right now—school shootings, women’s rights, safety on the run, and why “thoughts and prayers” aren’t enough. As a women’s trail running coach and ultra runner, I’ll share how privilege shows up on and off the trail, why access does not mean equality, and how everyday...

Are you letting your watch boss you around? 😏 In this episode of Dirt Nap Diaries , I’m breaking down why RPE (Rate of Perceived Exertion) beats heart rate training for trail runners every single time. Numbers can be useful, but they don’t always tell the truth—especially in the heat, on climbs, or when life stress shows up. I’ll share stories from my own athletes who’ve been trapped by their HR...

Some runs feel like a highlight reel. This was not that run. This was miles of heat, climbs that wouldn’t quit, and moments where the only thing keeping me moving was the people next to me. In this episode, I’m taking you on my August 8 training run for the Mogollon Monster 100 — the good, the brutal, and the downright sweaty. You’ll hear why the company you keep matters just as much as your train...

Thinking about starting trail running but not sure where to begin? In this episode of Dirt Nap Diaries , I share the story of my very first group trail run (spoiler: I rolled my ankle), plus how my athlete Amanda faced her fear of running in the dark with a headlamp. You’ll hear real-world beginner trail running tips you can’t just Google — from managing nerves to staying safe around wildlife — an...

In the first official episode of Dirt Nap Diaries , I’m skipping the fancy intro music and getting right to it. This podcast is for the everyday trail runner—the ones fitting runs between work calls, kid pickups, partner duties, and maybe remembering to drink water. I share why I started this show, my first (and very imperfect) trail run, and how becoming a women’s trail running coach changed my l...

This isn’t your “perfect splits, perfect gear, perfect life” kind of running podcast. Dirt Nap Diaries is where trail running meets real life—messy schedules, big goals, and the joy (and chaos) that comes with both. In this teaser episode, I’m sharing what this podcast is all about, who it’s for, and what you can expect in the episodes ahead. If you’ve ever wondered where you fit in the trail runn...