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. 3D AGO

    Episode 42: Cocodona Day One: The Desert, the Dark, and Why It Still Feels Like a Different Race

    Day one of Cocodona 250 covered 75 miles — through the Sonoran desert, up into the Bradshaws, through the first night, and into Whiskey Row in Prescott. And honestly? It still feels like it happened in a completely different race. Maybe that's what 27 hours on your feet alone does to your brain. In this episode, I'm taking you from packet pickup and a pre-race cry-and-puke in the van all the way to Greg's face on Whiskey Row. We cover the Cottonwood Creek gauntlet, the Senator Highway ridgeline at night, the first sunset of the race, running through black bear country in the dark, puking somewhere after Arrastra Creek, a volunteer who tucked me in with three blankets, a dirt nap that ended when my brain said "bear," and finally — legs throbbing too much to sleep in a real bed but still moving forward. In this episode: Pre-race logistics, packet pickup, and the crew/pacer spreadsheet that was already doomedGreg as crew chief — what that actually looks like from mile zeroThe Cottonwood Creek mandatory water carry and why that first section is the hardest terrain on the courseEarly pacing discipline and why it matters more in a 250 than anywhere elsePoles, gels, chews, bananas, and the electrolyte mistake I didn't know I was making yetThe Senator Highway ridgeline...first sunset, first night, first solo dark milesMelissa...the training run stranger turned puking-and-rallying partner through the BradshawsCamp Wamatochick, the volunteer with three blankets, and 30 minutes in an anti-gravity chairHitting Prescott pavement, a stranger with Tums, and locals handing out candy bars and Hot Hands at sunriseChanging into the H1s and what shoe rotation actually looks like in a multi-day raceAnd the moment I realized: I'm still here. I'm still moving. That's enough.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

    48 min

  2. MAY 12

    Episode 41: Cocodona 250: What I Wish I Said at the Finish Line

    This week’s episode isn’t a full race recap yet because my brain still feels a little scrambled from five days across Arizona. But after sitting with the experience, I wanted to talk about the things that mattered most once the finish time goal slipped away. We’re talking about adapting when things change, the privilege of getting to do something like this in the first place, and the overwhelming amount of support it took to get me to that finish line. Crew, pacers, volunteers, friends, texts, DMs, random encouragement at aid stations…it all mattered more than pace ever did. And somewhere out there between the puking, dirt naps, hallucinations, sunrises, and emotional swings, the experience itself became enough. In this episode:  Why my original time goal stopped mattering  The difference between adjusting and giving up  The privilege of running and having access to these spaces  White privilege, representation, and outdoor endurance sports  How support changes everything in ultras and life  Dirt naps, aid station resets, and learning to slow down  Why the experience itself became the real win  What I wish I would’ve said at the finish line interview This one is messy, reflective, emotional, and very much recorded by a woman whose brain is still somewhere on trail between Black Canyon City and Flagstaff. 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

    27 min

  3. MAY 5

    Episode 40: There’s more than one win: Celebrating all the things

    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 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 hereCocodona Live Tracking and Live Stream

    36 min

  4. APR 29

    Episode 39: How Training Actually Builds: From General to Specific (And Why It Matters)

    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. 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

    24 min

  5. APR 21

    Episode 38: The final phase of training: Taper like you mean it

    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. 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

    32 min

  6. APR 14

    Episode 37: 75 Human: Why You Don’t Need Another Hard Thing

    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. 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

    39 min

  7. APR 7

    Episode 36: Fueling for performance: Support the work you're doing

    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 togetherSigns you may not be eating enoughHunger, recovery, and weight fluctuations after long runsWhy eating carbs matters for endurance athletesThe pressure to look a certain way in running and why you do not need to shrink yourself to be a better runnerEnjoying 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

    39 min

  8. APR 1

    Episode 35: Stop Asking the Internet: Trust Yourself Before Race Day

    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 confusionThe problem with last-minute questions about shoes, fueling, and gearWhy race day is not the time to experimentThe risks of crowdsourcing medical advice instead of trusting professionalsWhat it means if you’re asking strangers instead of your coachWhy first-timer nerves are real—but shouldn’t lead to panic decisionsHow to use your training block to actually prepare (not scramble later)Reducing noise before race day so you can stay focusedTrusting your training, your body, and your own experienceEnjoying 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

    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
    43
  • Rating
    Explicit
  • Copyright
    © 2026 Dirt Nap Diaries
  • Show Website
    Dirt Nap Diaries