This episode breaks down Shane Gillis's October 10 SNL monologue, the jokes he made about women's clothing and bodies, and Dan Levy's Instagram reel calling them out. It's a heavy one, but it ends with a practical side about what you can say and do in the moment.

• Why the monologue's gym bit is part of rape culture, and how jokes that reduce women to their bodies teach a room who gets treated as a target
• What Dan Levy said in his reel, including his point that complacency is part of the environment that lets this continue
• Why the "men get roasted too" argument misses the difference between being mocked and being objectified
• Why men calling this out lands differently, and what that looks like in a group chat, a locker room, or a race crew
• How this shows up in women's sports and trail and ultra running, from comments on race photos to women feeling like they have to earn their spot at the start line
• What to say in the moment, like "that's not funny, that's not okay," and why you don't have to wait for someone else to say it first

Links & Resources for This Episode

• Google "rape culture pyramid" and you will see what I was talking about.
• 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

Trekking poles can be your best friend if you take the time to work with them AND listen to this podcast. This episode breaks down what poles actually do, how to pick the right ones, how to solve the stow and retrieval problem, and how to practice so they work for your body.

• What poles actually do for you on uphills and downhills
• How to pick poles that fit your body and what to look for
• The stow and retrieval problem and different ways to solve it
• How to practice with them so they stop feeling awkward
• What you need to check before you even buy them—race rules matter

Links & Resources for This Episode

• YouTube: Running with poles
• 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

Week three post-Mog and I'm thinking a lot about what easing back into training actually looks like. You're not just recovering from the race. You're recovering from that entire training block you just put yourself through.

This episode breaks down the mental piece, the emotional piece, and the physical reality of what your body actually needs right now. How to know when you're ready to train again versus when you're just pretending. And where I'm at three weeks out.

Key Takeaways:

• You're tired on a cellular level. Real recovery takes time, not just a nap
• The mental side matters as much as the physical one. Sit with what you're feeling instead of jumping to the next race
• Don't rush back into training because you think you should. Give yourself actual recovery time
• Move when it feels good, not to avoid what's in your head. You can't outrun yourself
• This applies to any race distance. The recovery timeline just looks different for everyone

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Links & Resources for This Episode

• Strength Training by Shaina Fata
• 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

Last week I told you I didn't finish MOG 100. This week is the full breakdown — mile by mile, what the race felt like, where it went wrong, and why my DNF ended up inspiring someone else to pull the plug on theirs too. We're talking humidity, volunteers who actually give a shit, a friend who ran alongside me for hours, my stomach doing weird shit, and what happens when you show up to a race already burnt out. Spoiler: you don't have fun, and that's when you know to stop.

In this episode, I talk about:

• Race day conditions and pacing strategy going in
• The volunteers and crew who showed up for me out there
• Running the Highline trail when everything felt flat
• What happened at mile 38 and why I pulled the plug
• How my DNF inspired my friend Darren to recognize his own burnout
• What I'd do different (spoiler: wouldn't have started at all)

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

I DNF'd Mog 100 on Saturday. Pulled the plug at Buck Springs, right around mile 43, after hours of pain in places that have never once bothered me on a run, and a race I've wanted since 2018 that just... wasn't fun anymore. I'm not ready for the full recap, that's coming next week, maybe as a two parter. This is the short version, the honest why behind it, and where my head's at with a disappointment that's still very much sitting in my chest. Spoiler, I'm okay. Not the cute, silver lining kind of okay, just the my body is safe and I'm actually processing this kind of okay

• The physical stuff that showed up out there and never has before
• Why the tiredness I'd been talking about for weeks finally caught up with me
• The eight year history with Mog that might mean I forced this one
• Sitting with disappointment instead of rushing to find the lesson in it
• What recovery actually looks like right now, no running, no timeline

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

Mog 100 is Saturday, y'all. It's a stacked week, a concert tonight, beer night with an extra reason to celebrate, my friend Catherine in town, a cabin trip Friday, and I am nowhere close to packed. But since most of my life right now is training, tapering, and figuring out logistics, I figured I'd just bring you along for it. This is a follow up to the taper episode from earlier this year, episode 38, linked in the show notes, so I'm not rehashing the why here, just what my actual two week taper has looked like in real time, the good, the restless, and everything happening behind the scenes to get me to that start line.

• What a two week taper actually looks like week by week, and why the second week cuts even more than the first
• The behind the scenes prep that keeps me calm heading into race week, crew, pacing, and all
• What I'm doing, and skipping, with strength, mobility, and recovery work right now
• The honest truth about the doubt and restlessness that shows up during taper, and why it's not a red flag
• Why trusting the work you've already banked is the entire point of this phase

Links & Resources for This Episode

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

I'm tired. Like really tired, and I don't fully know why yet, work's fine, running's fine, life isn't bad, but I've been running on empty for a while now, struggling to get out of bed for a trail run, struggling to sit down and program my athletes, struggling to want much of anything. I've got blood work coming to rule some stuff out, but in the meantime I recorded this one straight from the middle of it. This episode gets into what running on empty actually looks like, in training, coaching, and work, and makes the case that lowering the bar on purpose isn't quitting, it's what keeps you in the game long enough to come back stronger.

• Running on empty doesn't always mean overtraining, sometimes it's just a season
• Lowering the bar on purpose isn't quitting, it's how you keep going
• Good enough or nothing beats perfect or nothing, every time
• Small and consistent beats big and unsustainable
• Maintenance protects the progress you already made, and that counts as growth

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

Signing up for something big changes your day to day whether you like it or not, but what that actually looks like depends on your job, your family, your flexibility, your life. Racing back to back all year doesn't make you more legit than the person doing one big race every year or two, and comparing your training to someone else's is a losing game since you have no idea what season they're actually in. This episode gets into the real trade offs a training block asks of you, and makes the case that the off season isn't giving up, it's just as much a part of the plan.

• Training costs you something real, happy hour, Friday nights, early alarms
• Racing once a year counts just as much as racing back to back
• Comparing your training to someone else's is a losing game
• Off season isn't giving up, it's part of the plan
• Life shifts, and your training gets to shift with it

Links & Resources for This Episode

• Stability in Motion (SiM) - SiM is all about reminding people how
  to be playful, creative, and enjoy life
• 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