Trail Runner University - Training Plans Unpacked Speed - Vert Couch to 5k and mileage challenge
"The Dirt" Trailrunning Podcast
Release Date: 04/18/2025
Running With Dogs
"The Dirt" Trailrunning Podcast
Ever wondered if your dog could be your next running partner? In this episode of The Dirt Podcast, co-hosts Coach Loretta and Coach Lindsay are joined by special guest Coach Wendy to talk all things running with dogs. From figuring out if your dog is built to run, to how to start safely, train smart, and avoid common mistakes. We dig into pacing, surfaces, weather, gear, hydration, wild animal encounters, and how to tell if your dog is actually loving the run—or just trying to keep up. Whether you’re dreaming of miles with your pup or already logging runs together, this episode...
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Fix Your Feet for the Long Run: Foot Pain, Injuries & the Runner’s Brain
"The Dirt" Trailrunning Podcast
On this episode of The Dirt Podcast, Coach Loretta and Coach Lindsay are joined by special guest Dr. Tonya Olson, DPT — physical therapist and co-author of Fix Your Feet — for a deep dive into the most overlooked (and abused) part of the ultra runner’s body. We’re talking all things feet, including: Plantar fasciitis Achilles issues Black toenails & blisters How the brain and nervous system influence foot pain and performance. And yes… you may have been smudged! Whether you’re brand new to running or a seasoned ultra runner with battle-tested feet, this...
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Hormones Training the Long Game Navigating Perimenopause Postpartum Menopause
"The Dirt" Trailrunning Podcast
Coach Loretta is joined by physical therapist Dr. Liesle Elsey to revisit a topic many runners and active women are navigating right now: perimenopause, postpartum in perimenopause, and menopause. In this episode of The Dirt, we talk about what’s actually happening in the body during hormonal shifts—and what helps. From changing recovery needs and joint stiffness to fluctuating energy and performance frustration, we share practical strategies around mobility, strength training, and recovery that support longevity and confidence. This is a grounded, honest conversation focused on...
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Process Goals The Power of Transition Season
"The Dirt" Trailrunning Podcast
In this episode of The Dirt, Coaches Loretta Tobolske-Horn and Lindsay dig into one of the most overlooked, high-impact phases of the running year: transition season. This is the season where runners reset, rebuild, and refocus — not by chasing mileage, but by tightening the processes that ultimately make performance goals possible. We break down: Why transition season is the ideal time to focus on process goals (think: consistency, strength habits, agility work, mindset, technique, movement quality, mobility, fueling routines) How process goals create the foundation for...
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Tunnel Hill 100 with Coach Reese
"The Dirt" Trailrunning Podcast
In this episode, Coach Loretta and Coach Lindsay chat with Coach Reese about his second-place finish at Tunnel Hill 100. Reese walks through the race from start to finish — pacing, fueling, and how he managed the day — plus a look at how he structured his training leading into it and what’s coming next in his season.
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Lily Medinas Midwest Super Slam Grand Finale
"The Dirt" Trailrunning Podcast
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Hennepin Highlights & Coaching Communication
"The Dirt" Trailrunning Podcast
Coach Loretta and Coach Lindsay recap the Hennepin 100, share tips on communicating with your crew during races, supporting athletes post-race and discuss how they stay connected with athletes throughout the week. Plus, a look ahead to Lily Medina's final race of the series. Real races. Real coaching. This is The Dirt.
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Four Hundreds Down One to Go Lily Medinas Slam Journey
"The Dirt" Trailrunning Podcast
Coaches Loretta and Lindsay sit down with Lily Medina, just after she completed Hallucination 100—her fourth 100-miler of the Slam—finishing 3rd overall female. Loretta crewed Lily for this race, giving listeners an inside look at pacing, fueling, and support strategies. In this episode: Hallucination 100 recap: toughest sections, standout moments, and lessons learned Crew and pacer insights from the road Physical and mental reflections after four 100s Mindset, motivation, and advice for multi-race ultra runners If you’ve ever wondered what it takes to run...
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When Niggles Speak: Training Smarter, Not Harder
"The Dirt" Trailrunning Podcast
From niggles to the big picture: we cover injury coping, recovery tools, and how to adjust training and goals—plus a look ahead to Hallucination 100.
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Coachs Picks - Gadgets Gear for Runners
"The Dirt" Trailrunning Podcast
In this Show & Tell episode of The Dirt Podcast, Coaches Loretta and Lindsay are joined by Coach Scott to share their favorite running gadgets and recovery tools. From hydration tech and trekking poles to timers, massage tools, and recovery aids, we break down what actually works and why we love it.
info_outlineIn this episode of *The Dirt Podcast*, Coaches Loretta and Lindsay explore essential training programs tailored for Trail Runner University. Whether you’re aiming to improve your speed, conquer vertical climbs, or embark on your first 5K, this episode has something for everyone.
We’ll break down:
- **Speed Development**: Discover our 10-week program focused on boosting your pace through targeted interval training and tempo runs.
- **Vertical Gain Training**: Learn how to tackle those steep ascents with strength-building workouts designed specifically for climbing.
- **Couch to 5K**: For beginners, our structured plan will guide you from walking to running your first 5K, with tips to keep you motivated along the way.
- **Mileage Goals**: Whether you’re setting your sights on 100, 200, 300, 400 or even 500 miles in 10 weeks.
Whether you're a seasoned runner or just starting out, this episode will empower you to reach new heights on the trails!