"The Dirt" Trailrunning Podcast
Ornery Mule Racing - The OMR team shares coaching, community and race recap shows about the run, trail and ultra distance community. There is something for everyone! Coaching- Coach Loretta Tobolske-Horn & Coach Lindsay Phenix discuss training every Thursday Community & Race recap- occasional shows by the OMR crew
Episodes
Coach Loretta and Coach Lindsay sit down with Dr. Scott McLean (Michigan Medicine) to talk all things sun protection for runners, along with a new initiative called Sunbeasts. They cover why runners are especially at risk for sun damage, how to monitor moles and skin changes, and practical ways to protect yourself—like choosing effective SPF, reapplying strategies, and using protective clothing. The conversation also tou...
Coach Loretta and Coach Lindsay are joined by Shannon O'Grady, CEO of Gnarly Nutrition, for a deep dive into the science behind fueling performance. From NSF certification—and why it matters for athletes—to breaking down the roles of carbohydrates, protein, and creatine, this episode gets nerdy in the best way. Whether you're a runner looking to optimize your nutrition or just curious about what actually works (and what...
Coach Loretta and Coach Lindsay dig into the moments before the race: getting to the starting line, DNFs, and the fine line between being prepared and under prepared. We share honest stories and coaching tips, and mindset shifts for athletes and everyday people who feel "not ready" even when they are Learn how to decide whether you should run a race, the real dangers of racing without proper training, and why pushing to ...
Join Coach Loretta and Coach Lindsay on this episode of the Dirt Trail Running Podcast as we break down the latest marathon world records. We dive into practical trail-tested advice on preventing and treating blisters, staying properly hydrated, and dialing in your electrolyte strategy for better performance. Whether you're training for your next race or just hitting the trails, this episode is packed with tips to keep you running ...
Get ready to hit the trail with the Dirt Trail Running Podcast! In this episode, co-hosts Coach Loretta and Coach Lindsay sit down with special guest Josh Sprague, CEO of Orange Mud and Seven Clay. Dive into the world of innovative trail running gear as Josh shares the story behind their products, the development process, and how his experience competing in over 500 endurance races fuels every idea. Whether you're a seasoned runner...
They discuss how to create an efficient crew station, the mental game of pacing a struggling runner,...
Coach Lindsay and Coach Loretta are back with a practical episode on spring and summer race prep—how to safely transition out of winter training, build intensity and volume without overdoing it, and stay adaptable as the weather changes. They dig into hydration and electrolytes (yes, even in winter), sweat-loss testing, and why "training the gut" matters long before race day—especially for hot, humid events.
You'll also...
In this episode of The Dirt, Coach Loretta and Coach Lindsay break down the strategy of hill training. Whether you are gearing up for a technical trail race, a grueling mountain ultra, or a hilly road marathon, the coaches share essential tips for tackling both the climbs and the descents. Tune in for practical suggestions on building uphill strength, mastering downhill technique, and mental strategies to help you conquer any ...
In this episode of the Dirt Podcast, co-hosts Coach Loretta and Coach Lindsay share a trail-tested guide to preparing for hiking or running the Grand Canyon. From smart training strategies and must-have gear to safety considerations and route planning, this episode is packed with practical nuggets to help you feel confident for your canyon adventure—whether you're going rim-to-rim or building toward your first big day on the ...
In this episode of The Dirt, co-hosts Coach Loretta and Coach Lindsay sit down with Coach Wendy to dive into her recent journey at the Black Canyon 100k. Wendy shares an inside look at her training, the mental and physical hurdles of race day, and the invaluable experience of crossing the finish line at one of trail running's most iconic events. Whether you are preparing for your first ultra or looking for elite training insig...
In this episode of The Dirt, Coach Loretta and Coach Lindsay catch up on upcoming races, cold-weather training, and adapting to winter challenges. They dive into training your gut, using RPE, and staying consistent with mobility to keep you healthy and injury free.
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...
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:
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Plantar fasciitis
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Achilles issues
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Black toenails & blisters
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How the brain and nervous system inf...
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...
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: con...
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.
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.
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:
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Hallucination 100 recap: toughest sections, standout moments, and lessons learned
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Crew and pacer insights from ...
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