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 electrolytes can save your race
• How to treat an aid station like a pit stop, not a lounge
• Simple mindset shifts to keep your momentum

If this episode helps, makes you laugh, or makes you slightly more excited about eating pretzels in the dark, share it with a friend or your group chat. And if you’re new here, hit follow and leave a rating so more everyday athletes can find this space.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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 “going up easy” really means (and why it’s not about pace)
• How to handle downhill fear without over-braking or wrecking your quads
• When to shift from running to hiking — and why hiking is time under tension that builds strength

Whether you’re training for your first 50K or just want to stop dreading the climbs or descents, this episode will help you understand how to use the terrain instead of fighting it.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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 base (without getting technical)
• The real reasons runners struggle to slow down — ego, time, and comparison
• Simple ways to actually run easy (and enjoy it)

If you’re tired of feeling fatigued, hitting plateaus, or wondering why you’re not improving even though you’re “working hard,” this one’s for you.

Key takeaways:

• Easy runs aren’t optional — they’re the foundation of your endurance.
• Consistent easy effort improves recovery, builds strength, and prevents burnout.
• Slowing down doesn’t make you weaker. It helps you go farther with more joy.

Whether you’re training for your first 50K or trying to find more balance in your weekly miles, this episode will help you understand why the best runners don’t just train hard — they train smart.

Links & Resources for This Episode

• RPE episode: Your watch is lying to you: Ditch the data (RPE vs HR)
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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, and everything in between. Because sometimes the hardest thing to do is nothing.

You’ll hear about:

• Why we struggle to rest (and why it’s not your fault)
• What “active recovery” and mental rest can actually look like
• How to know when your body’s asking for a break
• How to schedule rest without guilt or fear of losing fitness
• The mindset shift that makes recovery part of consistency

If your legs feel heavy or your brain’s just… done, this one’s for you.

Because you don’t need to earn the pause—you just have to take it.

Takeaways:
🟡 Rest days aren’t missed days—they’re investment days.
🟡 Adaptation happens when you recover, not when you grind.
🟡 Doing less doesn’t mean you care less—it means you’re in it for the long game.

Mentioned in this episode:

• Real-life recovery signs (sleep, irritability, heavy legs)
• How to tune into effort using RPE
• Why “consistency includes recovery”

Links & Resources for This Episode

• Recovery episode: Episode 6: The invisible part of training: How to really recover
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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 perspective — and how even something as simple as our ability to run is a form of privilege. We’ll talk about:

• The difference between being “low on energy” during a run and living with real hunger.
• Why gratitude shouldn’t stop at awareness — how we can actually do something for the people hurting most.
• How joy and action can coexist — and why we can’t afford to turn away.
• Practical ways to turn empathy into impact — from donating or volunteering to simply checking on someone who’s struggling.

Running reminds us what it means to be human. But humanity asks more of us than just movement.

If this episode hits home, use it as fuel — to act, to give, to care louder. Because we take care of each other on the trail… and we can do the same off it.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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 serious.” And after a weekend surrounded by glitter, grit, and grit, I couldn’t agree more.

Because you can take your training seriously — your goals, your fueling, your strength work — but not yourself too seriously. Most of us aren’t getting paid to do this. We do it because it makes us feel alive.

Let’s talk about what that really means.

What you’ll hear in this episode:

🎧 Why Javelina Jundred is one of the most fun (and wild) races in the U.S.
🎧 What it’s like to coach five athletes through different distances — 100M, 100K, and 31K
🎧 The difference between taking running seriously and taking yourself too seriously
🎧 How joy and fun can actually improve performance
🎧 Why perspective matters more than perfection
🎧 How community beats comparison every single time
🎧 What it looks like to train hard without letting running take over your life

Key takeaway:

You can train hard, push yourself, and care deeply about your goals — while still keeping it light. Running should add to your life, not consume it.

Mentioned in this episode:

• Javelina Jundred – Fountain Hills, AZ // McDowell Mountain Regional Park
• Run Tri Bike – co-owned by Jason Bahamundi

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

In this episode of Dirt Nap Diaries, we’re talking about how to build a race strategy that actually works—for yourdistance, 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, and what to do after you cross the finish line—because every runner deserves a race plan that helps them finish proud, not wrecked.

What you’ll hear in this episode:

• Why race strategy matters for every trail runner (not just elites or ultra athletes).
• How to create a simple pre-race plan that reduces stress and builds confidence.
• The difference between pacing for effort and chasing pace on your watch.
• How to fuel and hydrate across different distances—from 10K to 50K.
• Mindset strategies for the mid-race “why am I doing this?” moment.
• How to recover smarter after your race and use reflection to grow stronger.
• Why the best plan isn’t perfect—it’s yours.

If you loved this episode, share it with a trail buddy, follow the show, and leave a review—it helps more everyday runners find Dirt Nap Diaries.

Links & Resources for This Episode

• Check out ultraPacer to plan the timing of your race.
• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

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 motivation. It’s about being human. And it’s completely normal.

As a women’s trail running coach, I see this all the time — in my athletes and in myself. It’s what happens when life load and training load collide. But here’s the good news: the meh season isn’t a setback. It’s a message. And when you learn how to listen to it, you’ll come out stronger, steadier, and way more grounded.

What you’ll hear in this episode:

• What the season of meh actually looks and feels like.
• Why this happens even when your training plan looks “fine.”
• How perfectionism and all-or-nothing thinking sneak in and drain your energy.
• How to shrink your goals without shrinking your effort.
• The difference between rest and avoidance — and how to know which one you need.
• Why showing up at 60% effort on a hard week is still a win.
• How to reconnect to your “why” when the spark feels gone.
• Why this season is not the problem — it’s part of the process.

If you loved this episode, share it with a trail buddy or leave a review — it helps more everyday athletes find the show.

Links & Resources for This Episode

• Follow me on Instagram
• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here