Dirt Nap Diaries

Brittany Olson
  • 5.0 (4)
  • FITNESS

A trail running podcast for everyday trail runners juggling training with real life. Hosted by women’s trail running coach Brittany Olson, it’s where the messy, funny, and real parts of running meet strength, joy, and the reminder that you’re more than “just” a runner.

  1. 1D AGO

    Episode 31: Effort Over Pace: Their Effort is Not Your Effort

    Today we’re talking about effort over pace because if you don’t understand the difference, you’re way more likely to plateau, overtrain, or mentally spiral (and I don’t want that for you). Effort is the stimulus. Pace is the result. If you chase the result instead of managing the stimulus, that’s where you get diminishing returns… in training, at work, and in life. This episode is equal parts educational and real-talk. We get into why easy runs are mentally hard, why comparison wrecks your effort, and how to actually start training in a way that builds fitness that lasts. In this episode, we talk about Why effort matters more than pace (especially on trails)The quick-and-dirty RPE refresherEasy effort and why most people mess it upHard efforts and why they matter (raising the ceiling, clearing lactate, building race capacity) — without getting too science-yThe grey zone trap: not easy enough to recover, not hard enough to improveDiminishing returns: why pushing harder doesn’t automatically equal better resultsWhy easy runs are so hard mentally:Comparison (Strava, Instagram, race lists, pace talk with friends) and how it hijacks your trainingGiving yourself permission to run your effort and stop proving something every dayTactical tips to walk away with (simple, doable wins)The lines to remember Effort is the stimulus. Pace is the result. and Easy feels wrong because we’ve been conditioned to equate struggle with value. Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year. Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know. See episodes 4 and 19.Follow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    39 min

  2. FEB 24

    Episode 30: Pacers in Ultra Running: Support System or Safety Blanket?

    Pacers…they can be the best thing that happens to you at mile 80…or the reason you’re suddenly redlining, annoyed, and questioning every friendship you’ve ever had. In this episode, I’m breaking down what pacers are actually for (hint: not to turn you into an elite robot), when they help the most, and when they can quietly mess with your race in ways you don’t see coming until it’s too late. We’re talking: What a pacer’s job really is (and how it can change hour to hour)Why “high energy” isn’t always helpful energyThe biggest ways pacers accidentally hurt a race (pushing pace, nonstop talking, anxiety spirals, making it about them…yikes)How to choose the right pacer for your personality (quiet, chatty, hype, neutral, tough love…all valid)Why communication is the whole damn thing (pacers aren’t mind readers)When I’d prioritize pacers (overnights, late stages, harder sections…aka when your brain starts acting feral)Logistics that matter more than you think (especially when cell service is trash)A quick nod to tools like UltraPacer if you want to get nerdy with planning without losing your mindBottom line: pacers aren’t required, they aren’t always allowed, and they aren’t a magic ticket to finishing. They’re a tool. And like any tool…if it doesn’t match the job, it’s gonna be a problem. Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year. Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know. ultraPacer: race & adventure pacing strategyFollow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    36 min

  3. FEB 17

    Episode 29: Aid Stations for Everyday Trail Runners: Efficient, Prepared, and Not Distracted

    Aid stations can be a lifesaver… or a total time-suck spiral where you stand there eating random stuff, forget your poles, and walk away somehow less prepared than when you arrived. In this episode, we’re talking aid stations. Not in a “here’s what to eat” generic way… but how to use them intentionally based on your distance, your stomach, your sweat rate, and your actual goals. Because aid stations aren’t about copying what the person next to you is doing. They’re about supporting your race, your body, and your brain. What we cover: • Why aid stations are a mental and physical stabilizer (aid station to aid station, baby)  • What’s usually at aid stations (from “minimal aid” basics to the full-on grilled cheese situation)  • The electrolyte caution nobody wants to talk about (bring your powder, use their water)  • How to assess mid-race without overthinking it: hydration, fuel, feet, and the “oh crap I haven’t eaten” moment  • The real deal on drop bags (what they are, what to pack, and why “don’t put a bunch of b******t in there” is solid advice)  • Common aid station mistakes: waiting to eat, forgetting to refill, and losing 20 minutes without realizing it  • How the strategy changes from 25K to 50K/100K to 100+ mile chaos logistics  • How to practice aid stations in training using your car (including cooling strategies like ice bandanas and bra ice… yes, we’re going there) And because I can’t help myself… we also talk about how aid stations are a lot like life. Pauses are necessary. But pauses without intention can drain you. So whether you’re taking a break in a race or a break in your day, the question is the same: what do you actually need right now so you can keep moving forward? Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year. Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know. ultraPacer: race & adventure pacing strategyFollow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    58 min

  4. FEB 10

    Episode 28: Crew: What They’re For, What They’re Not, and How to Use Them Well

    Crew can be an incredible asset on race day and it can also quietly make things harder if expectations aren’t clear. In this episode, we’re talking about what crew is actually for, when it makes sense to have crew and how to use support in a way that helps instead of overwhelms you. We get into: what crew should and shouldn’t be responsible forhow crew roles change as race distances get longerwhy not everyone needs the same type of supportcommon crew mistakes (with a lot of grace)how to communicate expectations before race dayand why a smaller, aligned crew often works better than a big oneThis is for anyone who wants support that matches their needs instead of adding stress when things get hard. Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year. Make sure you’re following or subscribed so you don’t miss future episodes. Ratings and reviews help more than you know. Follow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    53 min

  5. FEB 3

    Episode 27: Borrowed Confidence vs Earned Confidence: Why Trusting Yourself Comes From Reps

    Confidence is something a lot of runners think they’re missing. Especially in trail running. Especially when things feel hard, messy, or inconsistent. In this episode, we’re talking about the difference between borrowed confidence and earned confidence. Borrowed confidence is the kind that shows up after a good run, a PR, or external validation. It feels great… but it’s fragile. Earned confidence is quieter. It’s built through repetition, adjustment, and showing up even when things don’t go perfectly. This episode is for you if you’ve ever said “I just don’t feel confident yet” while still doing the work anyway. We’ll talk about why confidence usually lags behind effort, why that’s normal, and how trusting yourself is built long before it feels obvious. No hype. No motivation speeches. Just an honest conversation about what actually builds confidence in trail running and in real life. In This Episode, We Talk About: The difference between borrowed confidence and earned confidenceWhy confidence that depends on things going well doesn’t lastHow earned confidence is built through repetition, not motivationWhat confidence actually looks like on hard, unsexy daysWhy feeling uncertain doesn’t mean you’re behindHow runners are often more confident than they realizeWhy you don’t need to feel ready to keep goingEnjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year.  Make sure you’re following or subscribed so you don’t miss future episodes.  Ratings and reviews help more than you know. Follow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    28 min

  6. JAN 27

    Episode 26: This Isn't Normal: Silence, ICE and Trump are the Enemy

    This is not a normal episode. I recorded this on release day because staying quiet felt worse than showing up imperfectly. I didn’t have fully formed thoughts. I still don’t. And that’s the point. This episode isn’t about trail running, workouts, or performance. It’s about what’s happening right now in our country, how it feels to live inside it, and why silence is not neutral. I talk openly about anger, grief, exhaustion, and the weight of watching harm unfold while trying to keep living our everyday lives. I name the difference between confusion and choice. I talk about performative “switching sides,” accountability, and why growth doesn’t deserve applause just because it finally arrived. I also talk about movement — not as a fix, not as a distraction — but as a way to stay grounded and human when everything feels loud and overwhelming. There’s no bow on this episode. No neat resolution. No pretending this is fine. Just truth. If you are angry, exhausted, numb, overwhelmed, or unsure how to hold all of this ...there is nothing wrong with you. That’s what living inside ongoing harm does to people. I’ll talk about trail running again. I’ll talk about strength and joy and long miles. But I won’t pretend this doesn’t exist. This matters. In this episode, I talk about: Why this episode exists and why staying quiet didn’t feel like an optionLiving inside constant harm while still working, training, and showing up to daily lifeAnger as a sane and valid responseThe difference between confusion and conscious choiceWhy performative allyship isn’t accountabilityWhy switching sides doesn’t automatically make someone “safe” or deserving of celebrationRest vs silence — and why silence isn’t neutralMovement as regulation, not avoidance - yep, I didn't talk about this much. I talked about how movement is keeping me sane and fighting so remember to MOVE.Why this fight isn’t ending — it’s escalatingListening to and learning from Black women and communities who have been warning us for yearsSitting with discomfort instead of rushing past itWhy saying something messy is better than saying nothing at allResources (These are from my mentor Shante Cofield aka themovementmaestro..follow her on Instagram) Donate to Minnesota: www.standwithminnesota.comCall your reps: This week the Senate will vote on a DHS funding bill that includes $10 billion for ICE: https://5calls.orgGet involved with your local Rapid Response Network. You can Google this and include your city/state. Another resource which I have been using is https://indivisible.org. Click Get Involved then Organize Locally and then select Find Your Group. People to learn from - I am linking Instagram handles but most of these people you can find on their website and they are also on Threads with so much needed information. Kiki Bryant: uppity_negress_ - amazing workbooks on decentering white people and decentering men.Jackie: unapologetically_jackie - so much information and she has a whole academy of resources.Kiandria Demone: kiandriaThere are so ma

    25 min

  7. JAN 20

    Episode 25: Not Everything Has to Be Hard: Training Smarter in a World Obsessed With Suffering

    We’re taught that if training doesn’t feel hard, exhausting, or leave us sore, it must not be working. And that belief sneaks into everything…strength training, running, and honestly, life. In this episode, I’m talking about why hard is a tool, not a requirement. Why always pushing can backfire. And how building strength, endurance, and consistency actually comes from doing work you can repeat…not work that wrecks you. This is for the runners who feel like they’re constantly trying to prove they’re doing “enough.” And for the ones who are tired of turning every workout into a battle. In this episode, we talk about: Why strength training doesn’t need to crush you to be effectiveWhere the “everything has to be hard” mindset comes fromHow always pushing can lead to burnout, inconsistency, or injuryWhat “not hard” training actually looks like (and why it still works)How this shows up in running and real life, tooIf you’ve ever walked away from a workout wondering if it “counted” because it didn’t destroy you, this one’s for you. Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year.  Make sure you’re following or subscribed so you don’t miss future episodes.  Ratings and reviews help more than you know. Follow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download here

    35 min

  8. JAN 13

    Episode 24: Running Research : Why It’s Not Always About You

    Running research is everywhere. One study gets shared and suddenly it feels like there’s a “right” way to fuel, train, or perform — and if you’re not doing it, you’re behind. In this episode of Dirt Nap Diaries, I talk about why research isn’t wrong… but also isn’t always about you. Using a recent fueling study shared by David Roche as an example, this episode covers: Why elite-focused research doesn’t always translate to everyday runnersHow studies often get shared without enough contextWhy women are still underrepresented in endurance and fueling researchHow comparison sneaks in when research turns into rulesWhy not being an elite actually changes what’s usefulHow to use research as information, not instructionsSimple ways to decide what’s actually worth trying for your body and goalsThis episode is for runners who want to be informed without feeling overwhelmed and who are tired of assuming something is wrong with them when a “proven” strategy doesn’t work. Research can be helpful. But it’s not personal. Enjoying the show? If this episode resonated, share it with a friend who’s excited about a goal this year.  Make sure you’re following or subscribed so you don’t miss future episodes.  Ratings and reviews help more than you know. Follow me on InstagramVisit my website: www.sunrisetrailscoaching.comWant to work together? Learn about 1:1 CoachingFree guide: What’s In My Pack? Download hereThe research article that has a super long nameDavid Roche's email for the study

    38 min
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About

A trail running podcast for everyday trail runners juggling training with real life. Hosted by women’s trail running coach Brittany Olson, it’s where the messy, funny, and real parts of running meet strength, joy, and the reminder that you’re more than “just” a runner.

Information

  • Creator
    Brittany Olson
  • Years Active
    2025 - 2026
  • Episodes
    32
  • Rating
    Explicit
  • Copyright
    © 2026 Dirt Nap Diaries
  • Show Website
    Dirt Nap Diaries