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 34: Cocodona Training Camp: Trail Running over 3 days

    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? If this episode resonated, share it with a friend. 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

    51 min

  2. MAR 17

    Episode 33: What Actually Matters in Trail Running: 3 Things I Care About More Than Pace

    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 weekWhat consistency really looks like with running, strength training, and honest feedbackWhy easy effort needs to actually be easyHow going too hard too often can leave you tired, plateaued, and frustratedThe role of effort in both training and real lifeWhy joy matters more than comparisonHow to check in with yourself when training starts to feel heavyQuestions 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. Enjoying the show? If this episode resonated, share it with a friend. 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, 16, 19, 25 and 31 to dive into effort and data.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

    38 min

  3. MAR 10

    Episode 32: Stop Policing Other People’s Finish Lines: Someone Else’s Medal Isn’t Your Problem

    The internet has been losing its damn mind over the LA Marathon shortening their course because of heat. Suddenly everyone’s an expert on “integrity.”  People arguing about medals.  People deciding whether runners should even accept them. Which led me to one very simple question: Why the hell do we care so much about someone else’s medal? Because if you look a little closer, this conversation isn’t really about medals at all. It’s about something that pops up in running all the time — gatekeeping, insecurity, and the weird obsession with suffering being the only thing that makes effort legitimate. So today we’re talking about it. In this episode we talk about: • The LA Marathon course change and the internet meltdown that followed  • Why running culture still has a serious gatekeeping problem  • Why insecurity shows up so often in endurance sports  • The strange suffering culture we glorify in running  • Why race directors sometimes have to modify courses for safety  • What a finisher’s medal actually represents  • Why someone else’s finish line has absolutely nothing to do with yours Running is not a zero-sum sport. Someone else getting a medal does not erase your effort, your training, or your finish line. 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

    36 min

  4. MAR 3

    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

  5. 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

  6. 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

  7. 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

  8. 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
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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
    35
  • Rating
    Explicit
  • Copyright
    © 2026 Dirt Nap Diaries
  • Show Website
    Dirt Nap Diaries