Before we talk about how to use research, or when to ignore it, or why it makes people spiral, we need to say something out loud that rarely gets said clearly enough. Most research studies are exclusive by design. Not accidentally. Not maliciously. Just… structurally. They are usually built around people who are easier to study, easier to control for variables, and easier to compare. That often means elite athletes. Men. Smaller sample sizes. One body type. Bodies that alread

January has a way of making people weird...and I don't mean the people who make New Year's resolutions. Suddenly the trails feel busier. The gym parking lot is full. Group chats light up with opinions nobody asked for. And women who are already juggling work, family, mental load, and a million quiet responsibilities are trying to make space for one more thing  they want for themselves. And somehow, that becomes a problem. Trail running has taught me a lot over the years, but

When Life Doesn’t Follow the Plan Most of us don’t lose our footing because of one big dramatic moment. It’s usually smaller than that. Quieter. A slow unraveling of expectations. A season where things just don’t line up the way you thought they would, no matter how much effort you put in. You can do everything you’re “supposed” to do and still find yourself standing in the middle of something you didn’t plan for. A body that won’t cooperate. A job that suddenly feels unstabl

There is a very specific kind of annoying that happens when you  want  to run, you  like  running, you even feel better when you run… …and yet it still becomes the first thing to get pushed. Not because you do not care. Not because you are lazy. But because your week is full of real-life stuff that does not care about your finish line goals. So you keep telling yourself, “I just need to get better at scheduling.” And yes. That is part of it. But the truth is, trail running sc

There are days where nothing feels technically wrong, but everything feels harder. You’re still showing up to work. You ’re still doing the things. You ’re still training, or at least thinking about it. But the spark feels dimmer. The effort feels heavier. And instead of getting curious, your brain goes straight to judgment. What’s wrong with me? Why can’t I just get it together? Am I losing my edge? I see this pattern constantly. In athletes. In friends. In myself. And almos

If there is one thing trail running keeps teaching me over and over, it is this.We are all paying attention to way too many things that do not matter. And not enough attention to the things that actually do. The parallels are kind of hilarious. And also very human. Trail runners love data. Life loves distraction. And both can pull you so far out of the moment that you forget you are the one actually living it. On the trails, it might be a watch yelling about detraining after

I passed a house the other day where the owner draped a Santa coat over one of those giant Halloween skeletons. Zero explanation. Just a 12-foot festive skeleton in a cheery red jacket, doing its best. It felt exactly like life lately. A weird mashup of joy, chaos, heaviness, hope, and “are we doing this right?” energy. And honestly, that is what trail running has always been for me. A place where the climbs, descents, and messy middle feel like metaphors for every season of

Some runs should feel like a deep breath. Not a test. Not a performance. Just steady, patient movement that builds the engine you need for the long stuff. If your “easy run” keeps turning into a “kinda hard” push… this one’s for you. Below is the checklist I give my trail runner athletes to help them keep easy runs easy. Use it, save it, share it with the friend who loves to sprint the first mile and then wonder why everything hurts. The Easy Trail Run Checklist 1) Talk test

Lately I’ve been thinking a lot about rest. Not the lazy kind that guilt whispers about, but the kind that actually restores something in you. The kind that gives you back your patience, your creativity, your drive to lace up and go again. Trail running has a way of holding up a mirror to life. You head out for miles, thinking it’s just a workout, and somewhere between the climbs and the quiet, you realize your running habits are also your life habits. You push when you shoul

The weekend of  Javelina Jundred  always feels like stepping into another universe.Cow costumes. Glitter. Runners in tutus at mile 90. Volunteers dancing at aid stations like it’s Coachella for dirtbags. It’s ridiculous and beautiful all at once, a reminder that even when everything hurts, we can still choose joy. And this year, standing at that finish line watching my athletes and friends come through, some crying, some laughing, some both, it hit me how much we need that re

There’s something about a trail run in the desert that has a way of humbling you. The heat, the dust, the long miles that make you question your sanity... and then somehow make you smile anyway. I spent last weekend at Javelina Jundred , one of my favorite races to crew and coach at. Two of my athletes took on the 100 mile, two ran the 100k, and one rocked the 31k. I watched them dig deep, cry a little, and laugh a lot. By the time the sun set over McDowell Mountain Park, it

Every trail runner hits that season..the one where everything feels heavy.You ’re still showing up, but you’re not feeling it. The...

IIf you’ve ever built a race season just because you felt like you should , you’re not alone. But if there’s one thing I’ve learned as...

The Long Run Myth Long runs look sexy on Strava. You post that 14-miler or back-to-back weekend and feel like a badass. But here’s the...

I’ve been hearing it a lot lately. “I feel behind all the time.” “I can’t find the energy.” “Everything feels hard right now.” “I should...

When I first started training for ultra running, I thought it was going to be about the miles. Run more, eat more, maybe get a little...

At some point in history, some dude (seriously, no one even knows who) said runners should only increase their mileage by 10% each week....

If you’ve ever finished a run that felt solid  and then your watch tried to shame you… welcome to the club.Here ’s your permission slip:...

August is my birthday month and I just turned  40 . Which means three things: Yes, I will celebrate all month long. Yes, I will accept...

Sharing how solo trail running, strength, and joining the trail running community helped me through unimaginable loss and why I'm a trail...