You trained for it. You showed up. And somehow…you’re still telling yourself it wasn’t enough.

In this episode, I’m talking about something I see all the time—runners finishing races (or not) and immediately going to what went wrong. Missing the point entirely. Yes, goals matter. Finish lines matter. But if that’s the only thing you’re celebrating, you’re ignoring everything that actually made you the runner who got there.

This one goes beyond race day. We’re getting into the invisible work, the real wins during a race, boundaries, and why this hits differently for women who are juggling way more than just training.

Also…by the time you’re listening to this, I’m somewhere out on the Cocodona 250 course doing exactly what I’m talking about in this episode.

In this episode:

• Why feeling disappointed is normal—but living there isn’t helping you
• The “invisible work” you’re not giving yourself credit for
• What to actually celebrate during a race (it’s not just the finish)
• Why women showing up to start lines is a bigger deal than we talk about
• How boundaries in training and life are part of the win
• Solo runs vs. running with others—and why both matter
• Reframing DNFs and missed goals without throwing everything away
• Why tying your worth to outcomes will burn you out

Cocodona Live Tracking and Live Stream

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• Free guide: What’s In My Pack? Download here

Cocodona Live Tracking and Live Stream

Training isn’t random—even if it sometimes feels like it when you’re in the middle of it.

In this episode, I’m breaking down how a training block actually builds over time so you can stop second-guessing every shift in your plan. From early intensity to later volume, from general fitness to race-specific prep, this is the big-picture view of what’s happening and why it matters—especially when life is full and you’re just trying to keep showing up.

I recorded this one in the middle of Cocodona prep, so you’ll also get a little behind-the-scenes of what that looks like right now…including a dining room that looks like trail running exploded all over it.

In this episode, I talk about:

• How training moves from least specific to most race-specific
• Why volume increases while intensity comes down over time
• What you’re actually building in each phase of a training block
• Why working on weaknesses early matters more than you think
• How to stop panicking when training starts to feel different
• What it really means to trust the process (without overthinking it)

If you’ve ever wondered if you’re doing enough…too much…or the “right” kind of training—this one’s for you.

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• Free guide: What’s In My Pack? Download here

You hit your last long run and now you’re just…supposed to back off? Yeah. That’s taper. And if you’ve ever felt weird during this time—physically, mentally, emotionally—you’re not alone. I’m in it right now heading into Cocodona 250, so this episode is real-time. What’s actually happening in your body, why your brain starts questioning everything, and how to not blow it by trying to do more when the whole point is to do less.

In this episode, I talk through:

• What taper actually is and why it matters (it’s not just cutting mileage)
• What your body is doing right now...repairing, refueling, calming things down
• Why you’re not losing fitness…you’re shedding fatigue
• The mental side of taper and how easy it is to start doubting your training
• Taper tantrums—why you feel off, restless, or a little unhinged
• How long taper should be and why it depends
• What your runs, lifting, and recovery should look like during this time
• Fueling, hydration, and why this is not the time to under-eat
• How to shift into race mode without spiraling
• What to actually do with your extra time so you don’t overthink everything

The work is done. You don’t need more fitness...you need to show up ready to use it.

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• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

This episode came straight from a run and a voice memo I actually remembered to record. We’re talking about 75 Hard program, why it’s so appealing, and why it might not be the answer for most of us…especially the women already juggling a full life.

Because a lot of you are already living in “hard.”

So what if instead of adding more rules, more pressure, and more all-or-nothing thinking…we tried something different?

In this episode, I talk about:

• What 75 Hard actually is and how it works
• Why structure and “hard” challenges feel so appealing
• How you’re already doing hard things every single day
• The pressure women are already under (and the added layers for non-white women)
• How the wellness industry keeps you chasing “not enough”
• Why all-or-nothing thinking keeps you stuck
• The idea behind “75 Human”
• What it actually looks like to stay consistent without being perfect
• Real-life examples like missing runs, low energy days, and life blowing up
• 5 simple guidelines to help you stay in it
• What real discipline actually looks like

If you’ve ever felt like you needed to be more disciplined or more consistent to make progress…this one’s for you.

Because you don’t need another challenge that breaks you down just to build yourself back up. You need something that actually supports you while you’re doing hard things.

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• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

This week on Dirt Nap Diaries, I’m talking about eating for performance and why trying to lose weight while training for an ultra can backfire fast. We get into underfueling, heavy legs, poor recovery, brain fog, and why carbs are not the enemy. I also talk about the pressure, especially on women, to shrink themselves while asking their bodies to do really big things, plus a quick Cocodona training update and a "foster" dog (Kaibab aka Kai) update because she's now the producer of this podcast.

In this episode, I talk about:

• Why weight loss and peak endurance performance do not go well together
• Signs you may not be eating enough
• Hunger, recovery, and weight fluctuations after long runs
• Why eating carbs matters for endurance athletes
• The pressure to look a certain way in running and why you do not need to shrink yourself to be a better runner

Enjoying the show?

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• 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 I’m talking about something I see all the time in online running spaces: people asking the internet last-minute race questions that should’ve been figured out way earlier in training.

I get it—especially if it’s your first race or a new distance. You’re nervous, you want to do it right, and you’re looking for reassurance. But social media will give you a flood of answers from people who don’t know you, your body, or your training. And that can do more harm than good.

In this episode, I talk about:

• Why asking the internet for race advice often leads to more confusion
• The problem with last-minute questions about shoes, fueling, and gear
• Why race day is not the time to experiment
• The risks of crowdsourcing medical advice instead of trusting professionals
• What it means if you’re asking strangers instead of your coach
• Why first-timer nerves are real—but shouldn’t lead to panic decisions
• How to use your training block to actually prepare (not scramble later)
• Reducing noise before race day so you can stay focused
• Trusting your training, your body, and your own experience

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• 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 breaking down my big Cocodona 250 training weekend where I did 3 back to back to back long runs on course, including the first section out of Black Canyon City, Hangover Trail in Sedona, and the climb up Elden near the end of the race.

Some things went really well. Some things got weird. And all of it gave me exactly what I needed.

I talk about what happens when fatigue stacks, how heat changes everything, what I learned about carrying way more water than usual, why fueling gets harder when you need it most, and how fear of heights very much showed up for me on Hangover Trail. I also get into the stuff people don’t always talk about, like staying in the van by myself, figuring things out on the fly, and how those “little” uncomfortable moments build confidence too.

If you’re training for an ultra, a trail race, or just trying to do hard things while still being a whole-ass human in real life, this one’s for you.

In this episode, I talk about:
• What 3 back to back to back long runs taught me
• Why seeing the course matters more than just reading about it
• Heat, hydration, electrolytes, and carrying enough water
• Fueling when you do not feel like eating
• Fear, Hangover Trail, and moving through it anyway
• Why short breaks can completely change how you feel
• How fatigue stacking helps expose problems before race day
• The mental side of solo time, van life, and figuring shit out
• Why recovery means eating, drinking, and not trying to shrink yourself after a big effort

Enjoying the show?

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• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here

What actually matters in training?
Honestly…not your pace.

In this episode, I’m talking about the three things I care about more than pace when it comes to trail running and coaching: consistency over perfection, effort over pace, and joy over comparison.

I get into what consistency really means when life doesn’t go to plan, why so many runners go too hard on easy days, and how comparison can quietly chip away at something you used to enjoy. I also talk about why honest feedback matters so much, whether that’s with a coach or just with yourself, and how these three things shape the way I coach athletes.

This episode is for the runner who’s been too hard on herself for missing a run, questioning whether easy effort is “enough,” or feeling thrown off by what everyone else seems to be doing.

In this episode, I talk about:

• Why consistency matters more than a perfect week
• What consistency really looks like with running, strength training, and honest feedback
• Why easy effort needs to actually be easy
• How going too hard too often can leave you tired, plateaued, and frustrated
• The role of effort in both training and real life
• Why joy matters more than comparison
• How to check in with yourself when training starts to feel heavy

Questions to ask yourself after this episode:

• Am I being consistent?
• Am I putting the right effort in the right places?
• Am I still finding joy in this?

If this episode hit home, share it with a friend, send it to your group chat, and leave a rating or review so more everyday trail runners can find the show.

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• See episodes 4, 16, 19, 25 and 31 to dive into effort and data.
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• Visit my website: www.sunrisetrailscoaching.com
• Want to work together? Learn about 1:1 Coaching
• Free guide: What’s In My Pack? Download here