I'm off hiking around Mont Blanc while you're listening to this, but I couldn't leave y'all hanging...so today we're talking about the two extremes I see all the time as a coach: doing too much and doing too little. Sometimes in the same athlete, in the same training block. We're human, life happens, and both extremes usually come from the same place...not trusting the plan, or not trusting yourself.

In this episode:

• Why training guidelines (yes, even the Koop book) are guidelines, not gospel
• The sneaky ways we overdo it...feeling good and adding more, chasing elite workouts, following a friend's plan
• What athletes won't always tell their coach, or themselves
• The skip-and-shame spiral, and why double stacking runs is never the answer
• Building a plan for your real life, not your aspirational one

The plan done mostly right, most of the time...that's what gets you to the start line ready.

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

This one's a deeper episode, and I'm not dancing around it. A few seconds of a basketball play turned into a suspension, death threats, and racial slurs aimed at Alyssa Thomas... and it says everything about how black women get treated in the spaces they built. I'm connecting what just happened in the WNBA to what I see at every trail race start line, because representation isn't a feel-good word. It's about who feels safe showing up at all. And white women, I'm talking to us... we have a job to do.

• What actually happened between Alyssa Thomas and Caitlin Clark (the real play, not the screenshots)
• Why the league punished the noise instead of the play, and what message that sends
• The "angry black woman" label, and who gets called an enforcer instead
• What a young black girl learns when nobody on the course looks like her
• Real actions to take... starting small, speaking up, and getting uncomfortable

The trail community brags about doing hard things. This is one of them.

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
• Video of AT/CC incident
• AT speaks about threats
• Running While Black by Alison Mariella Désir
• Say More About That And Other Ways to Speak Up, Push Back, and Advocate for Yourself and Others by Amber Cabral
• Black runners to follow:
  • Mirna Valerio
  • Latoya Snell
  • Kathrin Baeza

Nobody signs up for coaching to get judged. But a lot of us show up bracing for it anyway.

In this episode, I'm breaking down what coaching actually is, what people get wrong about it, and what your job is as an athlete versus what mine is as your coach.

• Why so many women brace for judgment before a coaching relationship even starts
• The difference between sugarcoating a hard week and being honest about it
• What "showing up honest" actually looks like, even when the run was just shitty
• Why context matters more than perfection when life blows up your training
• My job as your coach, and the things it's not my job to tell you
• How I ask the questions you don't know you need to answer yet
• Why a plan built around who you wish you were never actually works
• The new "how we work together" agreement, and why I finally wrote it down

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

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Jun. 23, 2026 @10AM
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