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 that supports your life, your energy, and your long-term goals.

We also talk about how to handle holiday weeks, travel, and those chaotic stretches where everything feels off. Because missing a run does not mean you’re failing. It means you’re human.

If you want training that feels sustainable instead of stressful, this episode will help you rethink how your week actually works.

In this episode, we cover:

• Why structure matters more than motivation
• A simple four-day running framework
• How to place runs in a busy week
• What to do during holidays and off weeks
• When five days of running makes sense and when it doesn’t
• How to build consistency without burning out

Share this episode with a friend who feels overwhelmed by their training. And if you haven’t yet, follow the podcast so you don’t miss what’s coming next.

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, 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 than intensity
• How these lessons apply beyond running and into everyday life

The 4Ms Blueprint mentioned in this episode:

• Mindset: Learning how to talk to yourself like an athlete, not a failure
• Movement: Smart, sustainable training that fits your life and body
• Moderation: Balancing training, recovery, fueling, and real life without guilt
• Momentum: Building consistency through small wins, even on tired days

Key takeaway:

You don’t need motivation to keep going. You need a framework that supports you on tired days, messy weeks, and real life seasons.

You’re not lazy. You’re tired. And tired doesn’t mean stop. It means listen, adjust, and keep going.

Enjoying the podcast?

If this episode resonated, share it with a friend who’s been beating themselves up lately.

You can also rate the podcast, leave a review, or subscribe so you don’t miss future episodes.

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

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 metrics are unreliable and can hurt your trail running, how they mess with your confidence, and what actually matters for trail runners who are training on real life legs and a real life schedule.

You will hear about effort based training, what accurate testing really looks like, and how to stop letting your watch gaslight you into thinking you are not strong, fit, or capable.

Your watch is a tool. You are the athlete.

Listen in for some real talk, a little humor, and a reminder that your body knows way more than a gadget ever will.

In this episode we cover:

• Why watches and activity trackers are fun but not always accurate
• How metrics like VO2 Max, HRV, and training status can get in your head
• Why wrist based heart rate data is often wrong
• How these numbers create unnecessary stress for everyday athletes
• What to do if you actually want accurate metrics
• The role of lab testing and chest straps
• What data trail runners should pay attention to
• Why effort and consistency matter more than any algorithm
• How to rebuild trust in your own body

Who this episode is for:
Everyday runners who want to train smart without obsessing over numbers. Women juggling work, kids, pets, life, and still trying to feel strong on the trail. Anyone who has ever opened their Garmin app and thought… “wait, am I failing?”

Links & Resources for This Episode

• Andrew Schenk: Resilient Body Solutions - treat yourself to that massage
• 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