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

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