MicroCast (Microcosm Coaching)

Microcosm Coaching Team Call 02/04/2022 -- Winter Gear, When to take an extra rest day, How to gain more autonomy in the training process, plus rapid fire Q&A

On this weeks call we talk about giving up Saturday's to do long runs, making long-term investments in yourself, FOMO and regrets. We also get into social media, its negatives and positives and how to maintain a healthy relationship with apps like strava and instragram.

How to deal with burnout in life, and in training. 

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it’s an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong.

🔥 Topics Covered:

• The science of fatigue: muscular, metabolic, and neuromuscular breakdown
• Why your fueling strategy could be sabotaging your race (and how to fix it)
• The biggest pacing mistakes runners make
• Mental fatigue and the Central Governor Theory—what’s really holding you back?
• Strength training, gut training, and race-specific workouts to build durability

🎧 TUNE IN NOW to learn how to overcome fatigue and become a more resilient runner!

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It's okay not to be okay!

In this podcast episode, Coach TJ and Zoe discuss various topics related to training and recovery for athletes. They answer questions from listeners, talk about transitioning from training by heart rate to incorporating RPE-based training, and discuss the importance of setting goals and embracing periods without big goals. They also provide insights on recovery from races and how to listen to your body's signals. The episode emphasizes the importance of using a combination of tools, such as heart rate and RPE, to have a well-rounded understanding of your fitness and effort levels. In this part of the conversation, Zoe discusses the use of heart rate training as a complementary method to RPE (Rate of Perceived Exertion) training. She emphasizes the importance of using heart rate to understand how the body is responding to training and how it aligns with perceived effort. Zoe also talks about the significance of setting short and long-term goals and the struggle athletes face when they don't have a specific goal on the calendar. She encourages athletes to focus on their individual motivations and values, and to find joy in running without always working towards a specific goal. Finally, Zoe shares her criteria for selecting an A-race, which includes deeply wanting the goal, feeling a sense of fear or uncertainty, choosing a logical next step, being willing to change habits or beliefs, requiring help from others, and allowing the goal to align with the life the athlete wants to live. 00:00 Introduction and Overview 03:09 Transitioning from Heart Rate to RPE 09:43 Race Recovery and Listening to Your Body 11:33 Embracing a Season Without Big Goals 14:45 Missed Days of Training and Shoe Replacement 21:15 Using Heart Rate and RPE for Training 31:07 Using Heart Rate Training 33:38 Finding Joy in Running Without a Goal 36:09 Focusing on Individual Motivations 43:02 Goals Aren't the Only Way to Grow 47:51 How Goals Transform Habits and Beliefs 54:11 Requiring Help for A-Races

On this weeks' podcast, Coach TJ and Coach Zoë talk about what they've learned as coaches and what Microcosm Coaching has learned as an organization over the past five years of operation and how those learnings have influenced the creation of Microcosm 3.0. Microcosm Coaching's latest iteration of their coaching services. On the podcast, the pair also discusses the importance of a Transition Season and why as an organization they've stopped calling it "off-season." They also provide some color commentary on running dates, friends that don't run, step-ups and sleeping in! For more information, Microcosm-Coaching.com or microcosmcoaching@gmail.com

Introducing a new format to the MicroCast, hosted by coaches TJ David & Zoë Rom - In today's chat, we get into challenges we worked through outside of running in the past week, something outside of running that we're currently obsessed with and our mindsets going into our races at UTMB Valhöll in Argentina last month. We chat about identity and the "never enough mentality" as well as Zoë's new book, Becoming a Sustainable Runner, and some fun talk aways from Taylor Swift and Matthew McConaughey. Make sure you stick around for the end where we get into some "hot or not" rapid fire questions too.

Resources:

-UTMB Valhöll Recap

-Visualization 101

-Becoming a Sustainable Runner, by Tina Muir and Zoë Rom

In this conversation, Zoe and Coach TJ explore various aspects of running training, including the concept of the off season, the role of music while running, hydration strategies, family dynamics in race day support, and insights from Reddit questions. They delve into the science behind running surfaces and injury risk, discuss the importance of running cadence, and navigate the post-race transition season. The conversation concludes with advice on setting goals for the next season, emphasizing the importance of understanding one's motivations and maintaining a balanced approach to training.

00:00 What's an off-season?

07:20 Hot or Not: Music While Running

11:54H hydration Strategies: Bladders vs. Flasks

14:58 Should your family Crew you at an ultra?

17:13 How long do training adaptations take?

33:38 Do soft running surfaces actually reduce injury risk?

41:31 What's the "best" running cadence? How can you improve your running cadence?

50:00 Navigating Post-Race Transition Season

01:01:08 Setting Goals for the Next Season

: -100 mile foods with Kylee! 

-Daily training sessions are MicroGoals! 

-How to fit training into big workdays! -How to create your 100 mile training calendar 

-When to know it's time for your off-season!

https://www.microcosm-coaching.com/

Coach Zoë Rom is back in the studio this week to chat about her upcoming race season. Coach TJ & Zoë discuss swapping A races this year, as TJ Runs Western States 100 which Zoë ran in 2021 and Zoë runs Leadville 100. which TJ ran in 2023. The two also discuss what athletes need to focus on to tap into their potential once they've mastered the basics: Consistency, Fueling Well & Getting Good Sleep. This includes tips on Mental Performance, Strategic Strength Work, Goal Setting and Alcohol use. As usual, they start with hot or not, covering topics around the Omius Headband, Post Run Beers, Strava Segments and Track Workouts! microcosmcoaching@gmail.com microcosm-coaching.com

When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racing with carbon. Plus, Coach TJ discusses his recent fourth-place finish at the Lake Sonoma 50 and what he learned from the race that he's taking with him to Western States!

microcosm-coaching.com

microcosmcoaching@gmail.com

Microcosm Coaching Team Call 04/08/2022

Topics: Should I take a Vo2Max Test? Post Long Run Recovery, Improving Downhill Running, Keeping Electronics Charged on Long Runs, Runners Highs and Running for Stress Relief, Choosing FKTs!

In this conversation, Coach TJ and Zoe discuss the only five supplements that have evidence-based performance benefits: creatine, caffeine, nitrates, sodium bicarbonate, and beta-alanine. They delve into the dosing and timing of caffeine intake, the benefits and limitations of beta-alanine, and the use of creatine to improve muscle endurance and power output. They also explore the performance benefits of nitrates found in beet juice and the importance of tracking training volume by time or miles. The conversation concludes with a discussion on different frameworks for training and the importance of individualization. In this conversation, Zoe and TJ discuss different methods of measuring training intensity, including heart rate and perceived effort. They emphasize the importance of listening to your body and using perceived effort as a more reliable measure of intensity. They also discuss the importance of tracking vertical gain in training and how to match it with the demands of your event. Finally, they talk about the value of patience in training and racing, and how it can lead to better performance and enjoyment.

00:00 The Only Five Supplements with Evidence-Based Performance Benefits

06:48 Exploring the Benefits and Limitations of Beta-Alanine

09:02 Improving Muscle Endurance and Power Output with Creatine

14:15 Harnessing the Performance Benefits of Nitrates in Beet Juice

18:33 Tracking Training Volume: Time vs. Miles

26:07 Measuring Training Intensity

31:58 Matching Vertical Gain with Event Demands

38:20 The Value of Patience in Training and Racing

We’re back from Italy—and wow, we’ve got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K: from hitchhiking to the start line (with 90 seconds to spare), to navigating boar stew and charcuterie at aid stations, to running through medieval castles in the rain. This is our most chaotic and most fun race recap yet.

We cover:

• Why racing internationally is more than just running in a different country

• How we trained for this muddy, punchy, unexpectedly difficult course

• What happens when your parents are your crew (hint: love, chaos, success)

• Hot takes on golden ticket races, fueling with coffee, and wedding injuries

• Our “Start/Stop/Continue” reflections on what we’re carrying forward after this

This isn’t just a race recap — it’s a conversation about trusting your training, redefining your athlete identity, and remembering to make space for joy (and pasta) along the way.

• Microcosm Coaching: microcosm-coaching.com

• Got a weird aid station story or a castle-based race you love? Email us: microcosmcoaching@gmail.com

🎙️ If you enjoyed this episode, leave us a review, share it with your running crew, and subscribe so you never miss a post-race debrief.

Earth Day, Climate action and more!

Microcosm Coaching Team Call 03/04/2022 -- Coach/Athlete Sarah Strong Wins Up for Air 24 hour event! Recap on her preparation, training and the mental aspects of her training leading up to and during the race. Take a deep dive into trusting the process through life's challenges, staying grounded in your running and balancing your training load with life.

Microcosm Coaching Team Call 03/11/2022

Microcosm Coaching Team Call 11/04/2022  We had a great call this week, diving deeper into the topic of mental setbacks and dealing with prolonged injury and illness. We started the conversation off by recapping Coach Zoë Rom’s experience at the Puerto Vallarta 100k by UTMB and how she dealt with setbacks following Western States that ultimately paved the road to a great race there. From here, the conversation goes deeper as we hear from Coach Drew Connor and Kylee Van Horn about their experiences dealing with setbacks and the approaches they use and the advice they give their athletes. Coach and clinical social worker Sarah Strong offers some wonderful advice on acceptance and Coach Kristen Schindler helps transition the conversation to embracing community as a tool for working through setbacks. This is one of my favorite parts of the call.  I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

• How to get started with eating while running 
• how to train your gut to meet the demands of your event
•  when and how much protein/carbohydrates should I be eating
• how to develop a nutrition, hydration and electrolyte plan!

Coach Zoë and I had a wonderful experience at the UTMB Valhöll race in Cordoba, Argentina and this call is all about recapping that experience. From our training through a wet and snowy colorado winter, to our mindsets, process oriented goals and expectations for the race - to how we dealt with challenges and a race that ended up being more technical, hotter and longer than expected, we get into all the good stuff. There are a lot of important insights for athletes on this call, particularly with regard to choosing goals, mindset, flexibility, working through setbacks and personal growth. We landed on our first international podiums out there and this was clearly an exciting experience for us- but what really makes it so special is all the trials we’ve gone through to get to this point. The journey is everything!

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, if you have any feedback, a question for a future call or are looking for support

in your running journey, please visit us on the web at microcosm-coaching.com or contact

us at microcosmcoaching@gmail.com

4-PT Daily Check-In, Rest Days, Run Streaks, Alcohol, Writing Out Splits For Workouts/Easy Runs, Picking Races and Setting Realistic Goals!

Microcosm Coaching Team Call 04/28/2023 In today’s call, I’m joined by coaches and parents Sarah Strong and Drew Conner to discuss training and goal setting while parenting. In our call, we dive into the importance of developing good communication skills, flexibility with priorities, zooming out skills and self-care. We also get into the specifics around finding time to train and how to consider setting goals for newer parents as well as parents who are farther along in the process. This call was incredibly informative- with tons of great takeaways for athletes at every level and every stage of the process. Even if you aren’t a parent, listen in. The skills that parenting forces athletes to develop are fundamental for the longevity and success of every athlete! As usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Coaches Corner

Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners.

We also dive into

• Sodium bicarbonate - helpful for hyped?
• Beet juice for race day performance and pee!
• Can caffeine enhance your performance?
• Ketones- the pros and cons of exogenous ketones.
• How TJ is getting his downhill legs for WSER

microcosmcoaching@gmail.com

microcosm-coaching.com

Underrated, or overrated?

Microcosm coaches go over all things winter training! Tips and tricks to stay warm, dry and motivated all winter long! 

Microcosm Coaching Team Call 02/24/2023  

We all have a really special guest this week, he’s written a new book called The Big Thing Effect: How to Transform Your Life Forever.  

This book will grab you and inspire you. It will help you unlock parts of you you didn’t know were there, both personally and athletically. Zoë and I have both really enjoyed this book, and I was really intrigued by how so many of the concepts are really applicable to athletes specifically. I think there’s a lot to unpack from listening to our discussion that can uplift us all!  

Today's guest is author, success coach and expert speaker - Jeff Patterson.  

You can follow Jeff on IG @officialjeffpatterson 

And check out his new book here: http://aspensuccesscoaching.com/

As usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com  

gives us the lowdown on the connection between mental and physical health, along with tools to better take care of your brain!The ever incredible
Sarah Strong of Fireweed Counseling

Remember: your brain is a body part, and taking care of it isn't just a vital part of training, it's an important part of life!

In this episode, Zoe and Coach TJ discuss their experiences at the Run Rabbit Run 100, the importance of community in athletics, and delve into various topics including nutrition, the impact of fatigue on training, and the role of perfectionism in performance. They also explore the science behind the menstrual cycle and its implications for training, emphasizing the need for open conversations about athletes' experiences and the importance of evidence-based coaching.

00:00 Introduction and Plant-Based Living

02:48 Run Rabbit Run 100 Experience

05:54 The Importance of Community in Athletics

09:02 Hot or Not: Changing Clothes During an Ultra

11:51 UCAN's Effed Up Marketing

15:07 Live Streaming Races: A New Perspective

17:57 Understanding Fatigue: Productive vs. Unproductive

21:01 Perfectionism in Training and Performance

24:12 The Science of the Menstrual Cycle and Training

Microcosm Coaching Team Call: 08/17/2021

On this week's podcast, Coaches TJ David & Zoë Rom discuss 2023, from their most memorable moments, to pop culture, to their rose, bud and thorn. This conservation spans everything from relationships and life to athletics to coaching and business. As usual, the two also discuss several hot or not topics, including Normatech Boots, Peloton, Planks and Clif Bars. You won't want to miss this episide. microcosmcoaching@gmail.com microcosm-coaching.com

In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race.

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Takeaways

• Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.

• The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.

• Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.

• Consistency in training over a long period of time can lead to significant improvements and injury resilience.

• Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.

• Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.

• Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.

• A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.

• Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.

Chapters

00:00 The Pop-Tart Odyssey Continues

03:46 Hiring a Coach for Your First Ultra: Hot or Not?

11:16 The Garmin Recovery Score: Vibes, Baby

13:36 Pacing at Races: Finding the Ideal Pacer

26:29 Bootcamp-Style Training: Simulating Race Conditions

29:22 The Importance of Following a Training Plan

32:38 How to Not DNF Your First Ultra

37:27 Fueling Strategies for Success

47:30 Developing Mental Toughness

52:02 Strength Training for Ultra Runners

On today's Call, Coaches TJ David and Zoë Rom dive into dealing with uncertainty, and offer some grounding tools and techniques to help athletes who might be feeling anxiety about a life event, training or an upcoming race. Coaches TJ and Zoë also dive into training when sick, and offer some practice solutions and takeaways for athletes to think about when making adjustments for training due to illness. The call follows this up with a discussion around Hot Water Immersion, specifically a 3,6 or 12 day protocol, referencing the study in the show notes. The meet of today's discuss talks about the nuances of the Leadville 100 course, TJ and Zoë's history at the race, and TJ's training leading up to the event. They also have some awesome hot or not topics toward the end, so stick around for those! microcosm-coaching.com microcosmcoaching@gmail.com microcosmskimo@gmail.com Referenced Study on HWI: https://journals.physiology.org/doi/full/10.1152/ajpregu.00315.2021 Meditation Techniques: https://www.microcosm-coaching.com/microblog/add-meditation-to-your-recovery-toolbox/ Rest/Stress Balancing Act: https://www.microcosm-coaching.com/microblog/the-stressrest-balancing-act/ Reframing Stress: https://www.microcosm-coaching.com/microblog/reframing-stress-for-athletic-success/

Topics: Holiday downtime insights, picking races, antidepressants for athletes, inner-critic, letting go of guilt for missing runs, and yoga!

Today’s call is all about the habits we see our most successful athletes exhibit in the training process. This isn’t a call about consistency, successful athletes have already laid that groundwork, and it's not about choosing the right goals, successful athletes already understand that process. This is about the small things, the glue that holds everything together and helps perpetuate the process forward through ups and downs, season after season, goal after goal. It’s about getting to the nuts and bolts of what separates athletes who grow continually over time and athletes who don’t. The point here is that we can adopt some of these habits, routines, attitudes, beliefs and ways of being and use them to skill up, to get to the next level. Both in athletics and life!

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, if you have any feedback, a question for a future call or are looking for support

in your running journey, please visit us on the web at microcosm-coaching.com or contact

us at microcosmcoaching@gmail.com

On this week's podcast, coaches TJ David and Zoë Rom take a deep dive into the guiding principles athletes can use to help shape their training when they are looking to pursue their potential. We talk about everything from the importance of knowing your why and developing your vision, so having a sound plan so you can work on the gap between where you are today and where you want to go. We also get into some guiding principles and ways to approach your training on a daily basis and offer some additional principles around Patience, Judgment, Stress, The Numbers and Data and more. As usual, TJ and Zoë start the call off with a fun hot or not, talking about real foods athletes often use on race day and giving their takes on those choices. microcosmcoaching@gmail.com microcosm-coaching.com

Microcosm Coaching Team Call 11/18/2022:

On this week's call, you’ll hear expressions of gratitude and reflections on 2022 from our team of coaches and athletes. Gratitude is one of the values we hold most near and dear at Microcosm, and the time around Thanksgiving always offers us an annual reminder of the importance of expressing gratitude and incorporating those expressions into daily life. The thing that we all find really exciting about these expressions of gratitude is that they do not only come from the heart, they are completely unique to each individual's experience, and we really love celebrating that at Microcosm.

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Microcosm Coaching Team Call 01/13/2023

As many athletes on our team continue to get their race schedules ready for 2023, we wanted to start this year's calls off with the question, How does an athlete know when it’s time to step up to the next distance and what would an ideal timeline to get there look like? We love this topic because it encompasses so many of our coaching principles, like developing and knowing your why, developing self-awareness, and the compounding consistency principle.

From here, we talk briefly about xtraining before going into another in depth discussion around balance. We ask, does balance exist? Is it a worthy thing for athletes to strive for? How can we plan for training blocks that don’t go to plan? In answering questions like this, our team seems to always come back to our favorite James Clear quote, “You don’t rise to the level of your goals, you fall to the level of your habits.”

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Microcosm Coaching Team Call 12/02/2022:

On this week's call, you will hear from coaches Sarah Strong and Kylee Van Horn on their takeaways from the 2022 season. What went well, what they’d like to improve on in 2023 and what process oriented goals will help guide them. From here, we’ll transition into a conversation about planning for 2023 and offer some tips for winter running!

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner.

You’ll hear Zoë and TJ break down:

• The mental narratives that shape every runner’s journey—and how to reframe them for long-term success 🧠✨.
• A power ranking of their favorite races 🏅, spotlighting the unique experiences, challenges, and communities that make these events unforgettable.
• The key differences between ultramarathon and marathon training 🥾🏃‍♂️, including strategies for nutrition, adaptability, and building evidence-based readiness.

TJ brings his coaching expertise to the conversation, busting myths in endurance training—like the overhyped benefits of weighted vests 🦺—and emphasizing the importance of:

• Gradual volume progression to avoid injury and burnout 🚧.
• Structured, evidence-based training plans to optimize performance 📋✅.
• Staying focused on the fundamentals instead of getting distracted by trendy hacks 🔍.

Chapters

00:00 Boot Camp Reflections and Milestones

06:56 Power Ranking Favorite Races

18:52 Training for your first ultramarathon

25:47 Training for Endurance: Balancing Life and Running

29:06 The Importance of Recovery in Training

30:06 Should runners train with weighted vests?

37:45 Building Volume: Gradual Progression in Training

46:08 Structuring Training: Density and Periodization

Microcosm Coaching Team Call 04/22/2022

Microcosm Coaching Team Call 08/19/2022:

This week's call is all about mental performance! But, before we dive into the goods, I wanted to just take a few minutes to talk a little bit about training for CCC, international travel packing tips and general updates on what we’ve been up to in training and life the last few weeks. From there our conversation stays in the same vein as we talk about pre-race rituals, dealing with nerves and rising up during hard moments in races. This conversation covers some of the most important topics on the mental side of training and provides some insights into what I’ve been thinking about before taking the line at CCC.

In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ is training for the Lake Sonoma 50 and using it as a focused effort to get ready for Western States. We also dive into:

• The Barkley Marathons
• How to increase vert
• improving downhill running
• building aerobic base
• planning summer race schedules

microcosmcoaching@gmail.com microcosm-coaching.com

In this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first year of training. They emphasize the importance of not overusing NSAIDs, caution against using the elliptical as a substitute for running, debunk the myths surrounding intermittent fasting, and discuss the appropriate fueling options at aid stations. They also provide insights into the progress and accomplishments that new ultra runners can expect in their first two years of training. The conversation discusses the importance of tracking and maintaining consistent training mileage, the recommendation to not race a 100-mile ultra until at least two years of training, and the benefits of VO2 max training for ultra runners. The study mentioned in the conversation focuses on the impact of uphill high-intensity running intervals on well-trained runners' oxygen uptake. It concludes that running uphill can help athletes access 90% of their VO2 max more effectively. The conversation also emphasizes the importance of balancing training stress and recovery and structuring VO2 max training in a year-long training cycle.

• Avoid overusing NSAIDs as they can reduce training adaptations and mask important signals from your body.
• The elliptical is not a substitute for running, but it can be an effective low-impact cross-training tool.
• Intermittent fasting may not lead to better outcomes and can increase the risk of injury and slower performance.
• Be mindful of your fueling choices at aid stations and consider the impact on your performance and recovery.
• New ultra runners can expect significant improvements in their easy pace, output levels, durability, and mental performance within their first two years of training.
• Set realistic goals based on your available time and resources, and gradually work towards longer distances.
• Consistency, tracking your training, and seeking guidance from a coach can greatly enhance your progress and success. Consistently tracking and maintaining training mileage is important for accurate assessment and progress.
• It is recommended to have at least two years of training before attempting a 100-mile ultra race.
• VO2 max training, particularly uphill intervals, can help ultra runners access 90% of their VO2 max more effectively.
• Balancing training stress and recovery is crucial for maximizing adaptation and avoiding injury.
• VO2 max training should be structured in a year-long training cycle, with more specific energy systems targeted closer to the race.
• The grade of the hill for uphill intervals can vary between 4% and 12%, with no significant difference in effectiveness.
• Downhill running should be approached with caution to avoid excessive muscle soreness and damage.

In this conversation, Coaches TJ and Zoe discuss various topics related to athletic performance, coaching, and the impact of technology on training. The discussion begins with a light-hearted mention of cookies and transitions into a series of 'Hot or Not' questions, evaluating the effectiveness of YouTube physical therapists and Strava's AI metrics. The conversation also explores the importance of balancing different sports and activities in an athlete's training regimen, as well as the timelines for improvement in running performance. In this conversation, Zoe discusses the impact of genetics and age on running performance, emphasizing that while these factors play a role, they are not the sole determinants of success. Coach TJ and Zoe highlight the importance of consistent training, realistic expectations for pace improvement, and effective recovery strategies. The conversation also delves into the potential downsides of data overload from smartwatches, advocating for a more intuitive approach to training and performance assessment.

Chapters

00:00 The Power of Cookies and Coaching

07:56 Strava AI Metrics: Helpful or Hype?

17:20 Balancing Sports: Taking Breaks vs. Integrating Activities

26:12 Improvement Timelines: How Long to Get Faster?

33:00 Improving Pace: Realistic Expectations

42:35 The Importance of Consistency and Patience

In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bladders, the use of pole quivers, why we quit cheap sunglasses, and the importance of setting outcome-oriented goals in racing. They also touch on Zoë's recent 50K race, TJ's training for Western States, and his decision to ski Mount Rainier. Zoë and TJ discuss training to get better at running uphill, including strengthening the posterior kinetic chain and how to get stronger on hills.

On this weeks' podcast, Coach TJ and Coach Zoë take a deep dive into the difference between operating on the level of intention and the level of commitment. We make a strong distinction between the two so athletes can gain awareness on the importance of both of these qualities of being, while also helping athletes make the shift to commitment in order to elevate their habits and routines in service of their goals. We also talk about the importance of commitment in support of progress, and some of the things we look for in the athletes we coach to help them and us determine whether they are making progress. We also touch on Loop and Out and Back Races, plus Xtraining and Saunas! For more information, ⁠Microcosm-Coaching.com⁠ or ⁠microcosmcoaching@gmail.com

Microcosm Coaching Team Call 01/20/2023

The “Never Enough” mentality and approach to work, life, relationships, and financial status is an ever present part of today’s culture. It shows up everywhere, and for athletes this same mentality crosses over to training and goal setting- and has far reaching impacts on our mental health and overall contentment in an athletic life.

On today's call, we define what this mentality is and discuss several ways in which we see it manifest in ourselves and in the athletes we coach. We’re doing this in an attempt to help athlete’s become more aware of this mentality, so you all can better avoid the pitfalls in living in this mindset, and in the process develop a stronger relationship with yourselves while feeling more contentment in an athletic life.

As the call develops, we try to offer practical methods and solutions for working through the never enough mentality in training and in goal setting. We also lean on Licensed Clinical Social Worker and mental health expert Sarah Strong to offer us mindfulness tips and active solutions to help us grow our awareness and perspectives around this subject. The goal here is to help our athletes get to a place where they make better decisions in training and goal setting. Ultimately, so many of these takeaways can be applied right back into life too, so make sure you stick around to listen to this part of the call, because ultimately the most important relationship you have is the one with yourself. No achievement will ever feel like it’s enough if your self-worth isn’t intact.

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Microcosm Coaching Team Call 09/09/2022

All things group runs! The benefits, the pitfalls, group run doubles, comparison traps & advocating for your training!

This episode is packed with hot takes, science, and training wisdom.

🔥 In this episode, we cover:✅ The hot or not takes on hybrid athletes, run clubs, eventing races, and (yes) ankle weights!
✅ TSS (Training Stress Score): What it means, how to use it, and why your watch might be lying to you.
✅ What evidence-based coaching actually means—how we evaluate scientific studies, avoid pseudoscience, and make real-world coaching decisions.
✅ The science behind running, fueling, and why not every study is worth trusting.

💡 Bonus: Learn why you shouldn’t just copy what elite athletes do—and how to separate science from clickbait.

📩 Got a question for us? Send your hot or not topics or training questions to: microcosmcoaching@gmail.com

📲 Follow & Connect:
💻 Website: microcosm-coaching.com
📸 Instagram: @microcosmcoaching
⭐️ Leave us a review if you love what you hear!

Hey everyone! Welcome back to the MicroCast, I’m really excited to welcome Jonathan Levitt, creator and host of For The Long Run Podcast to this weeks’ show. 

Jonathan has conducted over 300 podcast interviews over the past five years and those interviews often span a wide spectrum of perspectives, backgrounds and abilities but seem to get to the heart of what really drives and motivates athletes to train and pursue goals year after year. I’ve brought Jonathan onto the podcast to chat about what he’s learned from interviewing people from the top of the sport to the back of the pack and everywhere in between. Jonathan, welcome to the show! 

On Today's Show we cover topics from:

-The Importance of Knowing Your WHY

-The Curiosity Mindset

-Community for sustaining the process

-Outcomes

-The Power of Creating a Vision

-and many other topics.

microcosmcoaching@gmail.com

microcosm-coaching.com

Microcosm Coaching Team Call 06/04 

Summary

In this conversation, Zoe and Coach TJ discuss various aspects of training for athletes, including the effectiveness of core exercises, the role of hiking in training, personal preferences for running hairstyles, the pros and cons of race expos, and the dynamics between elite and amateur runners during races. They also emphasize the importance of a long-term training plan, specifically a three-year approach, to build a solid foundation for athletic performance. In this conversation, Zoe discusses the importance of building a strong foundation in training, particularly for athletes transitioning from other sports. She emphasizes the need for a balanced approach that includes strength development, aerobic capacity, and recovery strategies. The conversation also covers the challenges athletes face when balancing training with physically demanding jobs, highlighting the significance of nutrition and recovery in achieving optimal performance.

Chapters

00:00 Introduction to Training and Fitness

02:50 Core Training: Crunches vs. Functional Exercises

05:55 Hiking as Training: Benefits and Limitations

09:02 Running with Hair Down: Personal Preferences

11:51 Race Expos: Hot or Not?

14:57 Navigating Elite and Amateur Interactions in Races

17:47 The Importance of a Three-Year Training Plan

28:10 Building a Strong Foundation in Training

34:27 Increasing Intensity and Specificity

39:11 Balancing Training with Physically Demanding Jobs

53:31 The Importance of Recovery and Nutrition

Microcosm Coaching Team Call 02/18/2022: Exploring the topic of Finite and Infinite Games in the context of an athletic life.  Based off our our blog post: https://www.microcosm-coaching.com/microblog/r1eb1uunlfe4klfpdfubc8krf0dt75 And the work of Dr. James Carse and Simon Sinek.

Today's chat, hosted by ⁠TJ David⁠ and ⁠Zoë Rom⁠ dives into the challenges of covering a super long, remote and technical race like the Hard Rock 100. The challenges of running a business and the constant work it takes to learn, adapt and be open to change. We take inspiration from NF's song, "Hope" and talk about what it means to us, while also reflecting back on "Champions Mindset" in the context of TJ's big win and 15 minute PR at the Silverton Alpine Marathon last weekend. We finish up by getting into how we both got into running and what advice we wish we could give our younger selves. This episode is jam packed with tons of goodies and takeaways, so you won't want to miss any of it.

Resources:

-⁠Microcosm Coaching⁠ - Personalized Plans, Daily Feedback, Reach Your Goals!

-Fuel Like a Boss - Microcosm Coaching & Kylee Van Horn, Fly Nutrition https://www.microcosm-coaching.com/microblog/fuel-like-a-boss-for-long-runs-and-races/

-⁠Becoming a Sustainable Runner⁠, by Tina Muir and Zoë Rom

In this episode, Zoe and Coach TJ address listener questions covering a wide range of topics related to running and coaching. They discuss common misconceptions about coaching, the importance of balancing science with individual athlete needs, and the unique approach of Microcosm Coaching. The conversation also delves into common training mistakes, the mental and emotional aspects of long-term training, and the significance of having a long-term vision as an athlete. In this conversation, Zoe discusses the importance of understanding motivation and energy management in training, emphasizing the role of self-compassion and mental health in athletic performance. She addresses common issues like performance anxiety and the need for personalized training plans, while also highlighting the challenges of balancing training with life commitments. Zoe encourages athletes to create a long-term vision for their athletic identity, which can guide their actions and decisions in training and competition.

Chapters

00:00 Introduction to Listener Questions

06:07 Balancing Science and Individual Needs

12:13 The Unique Approach of Microcosm Coaching

18:09 Training and Adaptation Mistakes

24:09 Mental and Emotional Aspects of Running

31:14 The Power of Self-Compassion in Training

42:04 Personalization in Training Plans

48:22 Balancing Training with Life Commitments

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don’t have a race on the calendar, this one's for you!

Topics Covered:
✅ Transitioning from Heart Rate Training to RPE: Why effort-based training leads to better performance and how to integrate it into your training.
✅ Signs of Proper Post-Race Recovery: Sleep, appetite, HRV, and the mental side of returning to running after a big race.
✅ The "No Goal" Season: How to stay motivated and train with intention when you don’t have a race coming up.
✅ Choosing the Right A-Race: A step-by-step guide to picking races that align with your values and long-term growth as an athlete.
✅ Common Running Questions Answered: Should you train with a weighted vest? How do you know when to replace your running shoes? What happens if you miss a training day?

Key Takeaways:
🔹 Running by feel (RPE) can improve pacing, prevent burnout, and help you better understand your body's signals.
🔹 Post-ultra recovery is different for everyone—listen to your body, track your energy levels, and be patient.
🔹 Goals are great, but consistent, value-driven training is what keeps you in the sport long-term.
🔹 The best A-race goals are ones that scare you a little, require help from others, and push you to grow.

🎙️ Listen now and take the next step in your running journey!

📩 Get Coached: Ready to level up your training? Connect with a Microcosm coach and take a small step toward big dreams: microcosm-coaching.com

🔗 Follow Us on Social Media:
📸 Instagram: @microcosmcoaching

Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handhelds versus vests, the importance of pacers, and the start-stop-continue approach to race debriefs. They also highlight the significance of ice as a cooling strategy and the need for a long-term training plan for Western States. Overall, they emphasize the importance of preparation, having a supportive crew, and enjoying the unique aspects of the race. Chapters 00:00 Introduction and Recap of Western States Race 01:52 Hot Races: Challenges and Benefits 08:41 How to run faster downhill on trails and in ultras 10:26 To Change or Not to Change Shoes 27:21 Fueling Strategies: Sports Nutrition vs. Whole Foods 32:03 Sauna for Race Preparation 34:45 Changing Shirts and Cooling Strategies 37:41 The Importance of Pacers and how to choose pacers for a 100 mile race 44:45 Race Debrief: Start, Stop, Continue 55:37 The Power of Ice in Ultramarathons 59:14 How to train for Western States Endurance Run 01:08:55 The Unique Experience of Western States

Coach Zoë breaks down her second-place finish at the Leadville 100.

This episode digs into body image and building confidence, as well as OWNING your athletic self!!! If you own running shoes, YOU ARE A RUNNER!

Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore:

• 🎯 High-Carbohydrate Fueling for Endurance Athletes: Why carbs are crucial for muscle recovery, minimizing damage, and maximizing performance. Learn how to tailor fueling strategies to your unique needs and if you should push your carb ceiling.
• 📈 Overcoming Training Plateaus: Discover the psychological and physiological factors behind plateaus and how to turn them into opportunities for growth.
• 🏃‍♀️ Sports Nutrition Power Ranking: A comprehensive ranking of Zoë and TJ’s favorite nutrition products for runners, from gels to hydration mixes.

Whether you’re a seasoned ultrarunner or just starting your endurance journey, this episode is packed with actionable tips and expert insights to elevate your training.

⛰️ Looking to take your running to the next level? Whether you're running your first trail race, mastering the marathon, or just seeking to love your running journey, visit Microcosm-Coaching.com to get matched with a coach today!

👉 Don’t forget to subscribe, leave a review, and share this episode with your running community!

Microcosm Coaching Team Call 07/29/2022

On this week's call, we talk about race recovery. Big dream races really push us mentally and physically, upping the time it takes to recover, but athletes often forget to adjust expectations around that important part of the process. Through this conversation, we hope to shed light on how long it really takes to come back after big races with the goal of helping you avoid the challenging pitfalls that can occur during long recovery periods. From here, we segue into a related topic and discuss the importance of flexibility in training. We get into each coach's perspective and best practices for staying flexible with their athletes training plan. To finish off the call, Coach Kylee of Fly Nutrition gets into the four different types of sugars that make up the products and whole foods we use to fuel our workouts, long runs and races.

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Zoe Rom discusses the multifaceted approach to injury recovery for athletes, emphasizing the importance of building a support system, understanding one's identity, and maintaining a positive mindset. She highlights the need for self-discipline and mindfulness practices during recovery, as well as the significance of rewiring the brain and nervous system to overcome past injuries. Practical advice for new runners and strategies for injury prevention are also explored, providing a comprehensive guide for athletes navigating the challenges of injury and recovery. Chapters 00:00 Introduction and Ice Water Preferences 06:01 Icing: A Debunked Recovery Method 12:07 NSAIDs: Risks and Misconceptions 18:13 Understanding Injury and Mental Health 24:11 The Importance of Nutrition and Recovery 29:54 Creating a Plan for Care and Support 36:46 Identity and Self-Reflection During Injury 45:35 Rewiring the Brain and Nervous System 50:49 Practical Advice for New Runners 57:16 Injury Prevention and Building Durability

In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and injury prevention tips. In this conversation, Zoë and TJ discuss essential tips for injury prevention and training for a 100-mile race. They emphasize the importance of consistency in running, avoiding peaks and valleys in training volume, and incorporating prehab exercises to address weaknesses and imbalances. They also stress the significance of eating enough and getting adequate sleep for optimal performance and injury prevention. They discuss the need for mental preparation, including self-talk, labeling thoughts and feelings, and developing performance standards to guide athletes through challenging moments. They conclude by highlighting the individual nature of 100-mile training and the importance of finding a goal that aligns with personal values. Chapters 00:00 Introduction and Greetings 04:50 Hot or Not: Recovery Sandals and KT Tape 11:26 The Truth About Cadence in Running 24:47 The Importance of Blood Tests in Training 30:53 Essential Tips for Injury Prevention in Ultramarathon Training 38:42 Injury Prevention and Indications of Health 45:36 Fueling and Recovery: Eating Enough for Ultramarathon Training and Sleeping Well 51:05 Mental Preparation for ultramarathons: Self-Talk and Labeling 57:38 Performance Standards: Guiding Principles for Success 01:03:42 How to train for your first 100 mile race

Microcosm Coaching Team Call 12/09/2022:  

On this week's call, we go into a deep dive on the menstrual cycle and birth control and their impacts on training. We discuss how athletes who menstruate can work with their bodies and take a practical approach to training. From here, the conversation shifts to talking about the impacts of low level activity on training and how athletes should view things like dog walks and human-powered commuting in the context of their training.    

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Today's chat, hosted by ⁠⁠⁠TJ David⁠⁠⁠ and ⁠⁠⁠Zoë Rom⁠⁠⁠ takes a reverse course, starting with six Hot or Not Topics: UTMB, UTMB Theme Music, Ice baths, Hot tubs, World Championships, and Writing a Book. Then we get into a discussion around Coach Zoë's new book, which she co-authored with Tine Muir, "Becoming a Sustainable Runner." In this conversation, we touch on some of the important aspects of sustaining your individual running journey, including building a healthy identity, having a healthy relationship with outcomes, and how to recognize self-sabotage. We also discuss the importance of breaks within the context of consistent training, and how to implement breaks into training. From here, the conversation dives into the importance of community, and how communities are only as strong and sustainable as the healthy individuals that make them up. Our conversation touches on the importance of the "group effect" in environmental stewardship and policy making, as well as some of the myths that have embedded themselves in talk about sustaining the planet.

Toward the end of our call, Z provides some commentary around "bootcamps" in preparation for big races and TJ also talks about the importance of non-linear recovery after long races.

Resources: -⁠⁠⁠Microcosm Coaching⁠⁠⁠ - Personalized Plans, Daily Feedback, Reach Your Goals! microcosm-coaching.com -⁠⁠⁠Becoming a Sustainable Runner⁠⁠⁠, by Tina Muir and Zoë Rom https://becomingasustainablerunner.com/

Join our Foothills Tier Here!!

In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefits of boot camps for advanced athletes preparing for 50-mile or longer races, emphasizing the importance of mimicking race conditions and trialing nutrition and hydration. They also discuss the value of racing shorter distances to build fitness and improve lactate shuttling. Overall, they highlight the need for specific training that matches the demands of the race and the importance of rest and recovery in the training process. In this conversation, Zoë and TJ discuss the importance of training specificity in ultra-marathon preparation. They explore the balance between general fitness and race-specific training, emphasizing the need for a strong foundation of fitness before focusing on specific adaptations. They also discuss the role of nutrition, rest, and mental toughness in training, as well as the importance of terrain-specific workouts.

Takeaways

• Boot camps are beneficial for advanced athletes preparing for 50-mile or longer races, as they help mimic race conditions and trial nutrition and hydration.
• Racing shorter distances can be a valuable training tool to build fitness and improve lactate shuttling.
• Specific training that matches the demands of the race is crucial for success.
• Rest and recovery are essential components of the training process. Training specificity is important in ultra marathon preparation, but it should be balanced with a strong foundation of general fitness.
• Newer athletes should focus on building fitness and recovering better, while more advanced athletes can benefit from more specific training.
• Nutrition, rest, and mental toughness are important factors in training for ultra marathons.
• Terrain-specific training, including uphill and downhill workouts, can help prepare athletes for the demands of their races.

MicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Minimalist Shoes -Backyard Ultras -Sweat Tests -Blood Test Then, we dive into some reflections on the epic weekend our team and community had at the Run Rabbit Run ultras in Steamboat Springs, Colorado. As the conversion progresses, Coach Zoë recaps her day at the race, where she placed 7th and went well under 24 hours. Coach Zoë gets vulnerable, talking about her struggles with mental health following a disappointing and challenging summer of racing coupled with the launch of her new book and the tools and changes she made that helped her elicit a big performance breakthrough during the race. Athlete's will appreciate the detailed discussion around embracing change, confronting your own limits, and taking breaks for their integral role in Zoë's success. Her persistent pursuit of excellence and continued willingness to rewrite old, tired stories that weren't serving her so she could rise up into the athlete she has always been capable of being is truly inspiring and we hope you all enjoy. If you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at ⁠microcosm-coaching.com ⁠or contact us at ⁠microcosmcoaching@gmail.com⁠. Becoming a Sustainable Runner, by Zoê Rom and Tina Muir ⁠https://becomingasustainablerunner.com/ ⁠

Microcosm Coaching Team Call 02/10/2023:

Today’s call is all exploring the concept of building confidence through a running lens. In this call, we define confidence as our belief in our ability to accomplish something. From here, we identify two types of confidence, extrinsic and intrinsic confidence, and discuss how to build intrinsic confidence through training and specific tools. Many of these tools were mentioned in last week’s mental performance toolset call, so please refer back to that call for tips on developing affirmations, visualization and mental imagery, as well as others. Throughout this call we mention that confidence is a growable skill, it’s not something that just exists or we’re born with. If you don't feel confident in a particular part of your running journey, use that as an opportunity to grow your confidence through the techniques and practices mentioned here.

Think about implementing one new technique into preparation for a workout or long-run, and one new technique into the workout or long-run itself at a time. Develop a sense for what you feel works well for you and what doesn’t through practice and experimentation with the goal of showing up for your next big event feeling more prepared and confident to go the distance.

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Microcosm Coaching Team Call 05/13/2022: Topics include Collegiate Peaks 50 miler OA WIN and recap with Coach Zoë, Electrolytes and Hydration 101 with RD and Coach Kylee Van Horn, Dog Running 101 with Coach Kristen (leave dogs at home on workout days!!) and what Coach Drew and Coach Sarah are focusing on with their athletes. 

Microcosm Coaching Team Call 07/26/2021

Coaches corner

Find us online at Microcosm Coaching.https://www.microcosm-coaching.com/ Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the use of salt pills for electrolyte replenishment, the pros and cons of giving blood while training, the effectiveness of multivitamins, and the challenges of racing at altitude. They also debrief Coach Zoë's recent race, the Silver Rush 50, and discuss the importance of setting outcome and process goals, staying true to your values and standards during tough races, and learning from difficult experiences. The conversation provides valuable insights for athletes training and competing at altitude. In this part of the conversation, the hosts discuss altitude training and its impact on performance in races at high elevations. They debunk common misconceptions about altitude training and emphasize the importance of focusing on overall fitness rather than relying solely on altitude interventions. They also discuss the effects of altitude on hydration and nutrition needs, as well as the benefits of trialing these strategies at elevation. The hosts provide recommendations for pre-race strategies, including getting an iron panel done and considering arriving early to the race location.

Takeaways:

Salt pills can be a convenient way to replenish electrolytes during training and racing. Giving blood while training should be done cautiously and not during important race build-ups or training blocks. Multivitamins may not be necessary for everyone and it's better to target specific micronutrient deficiencies with the help of a nutritionist or healthcare provider. Racing at altitude can be challenging for everyone, but it's important to be kind to yourself and adjust expectations accordingly. Setting outcome and process goals, staying true to your values and standards, and learning from difficult races are key to growth and progress as an athlete. Focus on overall fitness rather than relying solely on altitude interventions Trialing hydration and nutrition strategies at altitude is important Consider arriving early to the race location to acclimate Get an iron panel done to ensure optimal performance at altitude

Summary

In this conversation, Zoe discusses the importance of zooming out to analyze training patterns and the significance of periodizing strength training for runners. She emphasizes the need for athletes to maintain a training log to track their progress over time and to identify trends that can inform their training decisions. The conversation also highlights the integration of strength training into a runner's routine, focusing on how it can enhance performance and prevent injuries. In this conversation, Zoe discusses the critical balance between strength training and running for athletes. She emphasizes the importance of proper lifting techniques, scheduling strength workouts effectively, and the necessity of using appropriate footwear. Zoe outlines the phases of strength training tailored for runners, highlighting the need for periodization and the integration of strength training with running goals. She also stresses the value of working with a coach to optimize training outcomes and avoid common pitfalls.

Chapters

00:00 Introduction to Training Patterns

11:16 Zooming Out: Analyzing Training Data

25:34 The Importance of Strength Training

31:53 Balancing Strength and Running Training

37:43 Scheduling Strength Training for Runners

43:26 Phases of Strength Training for Runners

52:40 Integrating Strength Training with Running Goals

01:01:22 The Value of Coaching in Strength Training

Microcosm Coaching Team Call: 07/23/2021

Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why your training should focus on time, not just miles, and how to use bootcamp-style weekends to train for an ultra without overtraining.

Hosts Zoë and Coach TJ David share their experience training for UTMB Chianti 120K—why they ditched racing in favor of a bootcamp, how to balance training fatigue vs. confidence, and whether data from your watch is actually helping or hurting your performance.

Plus, we answer a listener question: "How long should my longest run be?"

In This Episode, We Cover:✅ What an ultra training bootcamp is and why it works
✅ Time vs. mileage-based training: Which is better?
✅ How to avoid junk miles and overtraining
✅ The psychology of training fatigue—and why it may be a good sign
✅ Why your watch data might be lying to you
✅ The real key to long run success (Hint: It’s not distance)

🎧 Listen now and learn how to train smarter, not harder!

Microcosm Coaching Team Call 01/14/2022 -- How to deal with covid uncertainty in training & racing plus developing sticky habits in 2022!

We have a special guest this week, coach Kristen Schindler! Not only has Kristen been a long-term coach at microcosm, helping scores of athletes accomplish their big dreams each week, Kristen is also an accomplished runner and no stranger to the podium. 

On our call today, we dive into a life changing injury that Kristen sustained in 2022. That injury ended up being the impetus for deeper, inner change- and ultimately led Kristen to developing a healthy relationship with herself and running. 

This call is full of important takeaways and tips for athletes who are going through injuries, or are in doubt that their best performances are ahead of them.

Tools and Takeaways!

-⁠Self-Compassion⁠ workbook by Kristin Neff, PhD

-Learn how to build out and lean on your team of supporters and community

-The importance of accountability and working with PTs

-Doing the Inner Work around Identity, Outcomes and External Validation

-Dreaming big, even in the face of uncertainty

More info at https://www.microcosm-coaching.com/

In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of changing shoes during a race, and the comparison between Tabata and fartlek workouts. They also explore the challenge of the Grand Canyon rim-to-rim-to-rim run. The conversation covers the topics of fartlek training and heat training for athletes. It discusses the benefits and drawbacks of different training methods and the importance of self-talk and individual adaptation to heat training. The conversation emphasizes the need for a long-term approach to training and the importance of understanding one's own physiology and training goals. 00:00 The Impact of Plyometrics on Running Economy 04:28 The Value of Race Reports in Race Preparation 14:23 Strategic Shoe Changes During a Race 23:33 Conquering the Grand Canyon: Rim to Rim to Rim Challenge 25:17 Optimizing Athletic Training: Fartlek and Heat Training 31:01 The Art of Heat Training: Adapting to Thermal Stress 49:47 Long-Term Gains: A Holistic Approach to Athletic Training Takeaways Plyometrics can improve running economy and efficiency, even with reduced training mileage. Reading race reports may not always be useful for race preparation, as individual experiences vary widely. Changing shoes during a race should be intentional and based on efficiency gains, with consideration for terrain and foot conditions. Fartlek workouts are beneficial for improving lipid metabolism, glycogen recovery, power output, and muscle fiber recruitment. Tabata workouts may not be as effective for runners due to the impact on metabolic efficiency and neuromuscular adaptations. Fartlek training can be beneficial for athletes when used appropriately, providing a mix of zone three work and recovery. Heat training involves adapting to heat exposure, which can lead to improved performance and thermal tolerance. Individual physiology and self-talk play a significant role in heat acclimation and performance. A long-term approach to training, focusing on consistency, recovery, and refueling, is essential for maximizing athletic potential. Understanding one's own physiology and training goals is crucial when considering different training methods and interventions.

We had a very special guest in the studio for this week's podcast - Athlete, Doctor of Philosophy and Religion and Author Francis Sanzaro! Francis is a multi-time author and accomplished climber and alpinist and our discuss today centered around Francis' new book "The Zen of Climbing." I recently read this book and it was a total page turner. It combined spirituality, sports psychology and performance together in a neatly packaged and practical way I hadn’t heard articulated before. I just couldn’t put it down. Although the book looks at performance through the lens of climbing, the lessons and insights in this book can easily be applied to a multitude of disciplines within endurance sports and even to life. Together, Francis and I explored a central theme and Zen Principle, Big and Small mind and used that framework to look at topics like Failure, Self-Talk, Why Confidence is Overrated and our Attachment to Outcomes. I’m so excited to share this talk! You and check out Francis' other publications and Ted Talks at his website here: http://www.fsanzaro.com/public-speaking.html You can pick up his book here: https://www.amazon.com/s?k=the+zen+of+climbing&hvadid=669935322924&hvdev=c&hvlocphy=9029198&hvnetw=g&hvqmt=e&hvrand=7895786812559663000&hvtargid=kwd-2047015315150&hydadcr=7680_13500496&tag=googhydr-20&ref=pd_sl_6o9kxk4taa_e And follow him on socials here: https://www.instagram.com/francis_sanzaro/ microcosmcoaching@gmail.com

microcosm-coaching.com

On this podcast, we discuss the signs of stress, from physical manifestations to mental/emotional. We talk about how to manage it, become more aware of it, and get the most out of your training when feeling like your stress bucket is full or overflowing.

Microcosm Coaching Team Call 06/17/2022. In this episode we cover everything Summer Training! It's hot, how do we stay cool? When should we run? Should we do our interval training during the hottest part of the day or early in the morning? What about hydration/fueling? Have you done a sodium concentration sweat test? We've got info on that too. Bottom line, never judge your fitness by how well you do in the heat. Give yourself time to adjust (4-8 weeks) and don't extrapolate things about your fitness based on how runs in hot temps go. These are moments for self-compassion and tons of grace!

On this week's call we dive into How to Respond to Training Setbacks! As athletes, it’s important to accept the inevitability of facing training challenges in training. From overuse to serious injuries, to dealing with challenges in life that affect training, acknowledging that you will face challenges and setbacks in your athletic journey is incredibly powerful.

Throughout this call, our coaches draw on both personal setbacks and hypothetical scenarios to give you all important tools and perspectives that will help you through challenges in training.

I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at microcosmcoaching@gmail.com

Coaches corner!

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.

💡 We cover:
✅ The real impact of missing workouts (it's not as bad as you think!)
✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)
✅ The importance of frequency, volume, and intensity—and which one matters most
✅ Why endurance athletes panic-train after races and how to avoid it
✅ The secret to maintaining performance with just two runs per week
✅ How strength training fits into the equation (and how much you really need to do)

⏳ Key takeaways:
✔️ You don’t need to train at max volume year-round to stay fit
✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process
✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level
✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve

🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does.

🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season.

👀 Resources & Links:
📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
📩 Send us your 'Hot or Not' ideas:microcosmcoaching@gmail.com
📲 Follow us on Instagram:@microcosmcoaching
🌎 Learn more about coaching:microcosmcoaching.com

🎙️ Love the show? Leave us a review on your favorite podcast platform & share with a friend! 🚀

We have a very special guest this week, microTEAM member and athlete Zena Robinson. Zena joins us today to talk about her experience running, and finishing 100 Millas Sierras Del Bandoleros, a steep 100 miler in the south of Spain. This was a dream race and performance for Zena, and in today’s microCHAT we get into the nuts and bolts of what it took to not only train for the event, but finish it in style! We talk about her background, training, and how we changed her approach to training in the lead up to this race and why that was so impactful for her. During our conversation, we uncovered important insights from the process that have the potential to impact and influence how other athletes train and race, with particular attention to process oriented goals and intuition.

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, if you have any feedback, a question for a future call or are looking for support

in your running journey, please visit us on the web at microcosm-coaching.com or contact

us at microcosmcoaching@gmail.com

Microcosm Coaching Team Call 12/11/2020 -- We cover topics from Rest Day 101, Comparing Yourself to Others and limiting Social Media Use, Winter Specific Activities and How to Incorporate it into Your Plan, Common Injury Areas and What Balance Means to Us

What to pay attention to, and what to forget about on the run. 

Microcosm Coaching Team Call 05/04/2021

Microcosm Coaching Team Call 03/03/2023

This episode is all about beginner runners, but if you aren’t a beginner, don’t stop listening. There are tons of important takeaways that can be applied to athletes at all stages of the process. We start the call by talking about easy runs based on feel versus heart rate, and from there evolve the call to touch on developing habits and routines, incorporating strength training and nutrition focus, as well as developing timelines toward big dream goals.

As usual, if you have any feedback, a question for a future call or are looking for support

in your running journey, please visit us on the web at microcosm-coaching.com or contact

us at microcosmcoaching@gmail.com

Coaches TJ David & Zoë Rom discuss their favorite influencer, plus Training Peaks, Foam Rolling, and Flat Coke in their opening "Hot or Not" segment. From there they move into an in-depth discussion around the Four Essentials to the Coach-Athlete relationship. They also discuss some tools for managing new life stress in the context of training as well as best approach for being on the "waitlist" of your A-Race.

e: microcosmcoaching@gmail.com

w: microcosm-coaching.com

ig: @microcosmcoaching

In this conversation, Zoe and TJ discuss their recent experiences in racing, focusing on the importance of nutrition, strength training, and mental preparation for athletes. They explore various topics such as the effectiveness of toe yoga, the significance of glute bridges, and the unexpected challenges faced during a Spartan race. The discussion emphasizes the need for adaptability in racing and the establishment of performance standards to enhance athletic performance. In this conversation, TJdiscusses the intricacies of race preparation, goal recalibration, and the importance of mindset in athletic performance. They emphasize the need for athletes to understand their identity and commitment to their training, while also addressing the significance of recovery and nutrition both post-race and during the off-season. The dialogue highlights practical strategies for optimizing performance through disciplined training, positive self-talk, and community support.

Chapters

00:00 Post-Race Reflections and Caffeine Talk

06:50 Strength Training Essentials: Glute Bridges and More

20:05 Adapting to Change: Running an Unexpected 50K

33:18 Navigating Race Challenges

38:31 The Power of Positive Self-Talk

43:39 Embracing New Race Distances

53:07 Off-Season Nutrition Strategies

01:00:00 Optimizing Macronutrient Intake

Embracing identity in an athletic life. 

How to not sweat the small stuff and focus on what matters 💪 

Coaches' Corner

COACHES CORNER! Scary Wildlife Encounters, Workout Intention and Ultra Nutrition with Coach Kylee!!

Microcosm Coaching Team Call 03/18/2022 -- Crewing and Pacing 101. From how runners should pick their teams, communicate vital information and expectations to how crew members and pacers should work with their runner and take care of themselves on event day.

How to bounce back after a bad day