The MicroCast

Running economy is one of the most misunderstood concepts in endurance training — and one of the most trainable. In this episode, Zoë Rom and TJ David break down what running economy actually is, why it matters more than VO2 max for marathoners and ultra runners, and the specific levers you can pull to get more output for the same input. Using the analogy of miles per gallon, they explain how two runners with identical VO2 max can run race times that differ by 20+ minutes — and what's going on under the hood to explain the gap.The conversation covers the seven physiological factors that determine economy, from tendon stiffness and motor unit recruitment to substrate utilization and thermoregulation. Then they dig into the five interventions that actually move the needle: strength training, plyometrics, strides, hills, and consistent aerobic volume over time. Finally, they bust four of the most persistent running form myths — that you need to run 180 steps per minute, that mid-foot striking is automatically better, that super shoes are cheating, and that form drills will fix your mechanics.If you're an intermediate runner who feels like you've plateaued despite logging the miles, this is the episode that explains what's missing. Plus a coach spotlight intro with Microcosm's Zachary Russell.

Hydration is one of the most overlooked levers in endurance performance — and one of the most punishing when you get it wrong. In this episode, Zoë and TJ unpack why dehydration is so much more than feeling thirsty, walking through the cascading downstream effects on your gut, your blood, your muscles, and ultimately your race result. They cover gut osmolality and why a too-concentrated drink mix actually pulls water the wrong way, the link between plasma volume drop and cardiac drift, and why dead legs late in an ultra often trace back to a sodium problem rather than a fitness one.The conversation then turns to the practical side: how to DIY your sweat rate test at home, why your sweat sodium concentration is the number that changes everything, and which lab tests Zoë and dietician Kylee Van Horn actually recommend after testing six different options. They also break down why generic 300–800 mg per hour sodium guidance fails most athletes, with real roster examples ranging from 200 mg to over 2,300 mg per hour.Before the hydration deep-dive, Zoë and TJ tackle a thoughtful listener question about the asides they sometimes make regarding endurance training and sexual health. They walk through the RED-S framework, what suppressed libido and menstrual dysfunction actually signal in athletes of all genders, and why these conversations belong in the coaching toolkit rather than as punchlines. Coach Kylee Van Horn at Fly Nutrition is mentioned as a go-to sports dietician for clinical questions.If you've ever had a mystery DNF, persistent GI distress, or fallen apart late in a race for reasons you couldn't pin down, this is the episode to listen to twice.Questions, topics, hot or nots: [email protected] Learn more: microcosm-coaching.com

This week we welcome you behind the scenes of Microcosm Coaching with a quick introduction to Coach Zachary Russell, an athletic trainer and strength coach whose multisport background spans Ironman, triathlon, marathoning, and trail running. He shares what kinds of athletes light him up to coach and how his experience across disciplines shapes the way he builds plans.Then Zoë and TJ dig into TJ's recent Canyons Endurance Run 100K, which he completed roughly 80 minutes off his goal time after a brutal stretch of life context, including his dad's ongoing health and the loss of his uncle the night before the race. They talk about how Cliff and TJ restructured the build entirely, doing more base earlier and less intensity later, and yet Training Peaks read his fitness as identical to previous cycles. They get honest about caretaker stress, mental bandwidth, the choice to keep the door open to joy even when training feels heavy, and why the comparison trap between seasons can quietly steal everything.The bulk of the episode tackles a listener question from Delaney, who has noticed the same faces at every ultra and is wondering whether stringing races together actually counts as training. Zoë and TJ define training the way Microcosm uses it, intentional movement with an adaptive purpose, and reframe it as a continuum rather than a binary. They unpack the B race concept, the difference between racing it and running it, the lily pad effect of bouncing race to race without ever integrating what you learned, and the diminishing returns of using events as a substitute for consistency. They also offer a few honest questions to ask yourself, including whether you would still be putting in this volume if nothing were on the calendar, and what it means to build a higher floor in the interstitial periods most runners ignore.Have a question for the show? Email us at [email protected] and check out microcosmcoaching.com to learn more about working with our coaches.

Why does your running fitness plateau, and what can you actually do about it? Zoë and TJ break down the five real reasons endurance athletes get stuck, a lack of training intentionality, under-recovery, chronic under-fueling, a mismatch between training and event demands, and failing to apply progressive overload across more than one lever. This episode also features a coach spotlight with James Nance, a Microcosm coach specializing in multi-sport athletes and RED-S recovery, TJ's mindset heading into race week at Canyons 100K, and a Reddit question on why your legs fall apart after your first 50K.New to Microcosm? Roster spots are open — email [email protected] or visit microcosmcoaching.com.

Most runners follow a training plan. Very few understand the architecture behind why it's built the way it's built, and that gap is exactly where progress stalls.This week, we break down the science of periodization: what it actually is, how to structure a full training year around it, and the most common mistakes that keep athletes stuck in the gray zone. We cover training intensity distribution (pyramidal vs. polarized vs. mixed), block versus concurrent periodization and what the research actually supports, the five phases of a well-built training year, and why your easy days are probably not easy enough. Zoë also shares what she's noticed firsthand after switching to a block-style approach in her own training, the good, the bad, and the PRs.Before the main topic, we run through a Hot or Not triple-header: Nomeo broccoli sprout shots (real mechanism, no peer-reviewed human data yet), the Apex Narwhal palm cooling device (the Stanford science is interesting, the application for runners is not), and pelvic floor PT, which gets a full endorsement for every runner, regardless of gender or whether you've ever been pregnant.New to Microcosm? We'd love to be your coaches. Reach us at [email protected] or visit microcosm-coaching.com.

Most runners ask one question before a race: did I finish my training plan? But fitness and race readiness are not the same thing — and in this episode, Zoë and TJ break down the physiological and psychological framework that actually tells you whether you're ready to toe the line.They start with the foundational model: fitness + freshness + specificity. Using the Banister fitness-fatigue model, they explain how both signals decay at different rates (fatigue's half-life is roughly 7–10 days; fitness is 40–45) — and why that gap is exactly where your race-day performance capacity lives.From there, they go sign by sign through five indicators you're ready — including aerobic decoupling and cardiac drift as readiness metrics, what glycogen supercompensation actually feels like during taper, why race-specific physiological systems (VO2max, lactate threshold, SGLT-1/GLUT-5 gut adaptation) can't be faked on race day, and how pre-race anxiety and pre-race arousal are the same physiological state with a different cognitive label.Then the five signs you're not: climbing out of a fatigue hole your neuroendocrine system is still broadcasting, missing race-specific work that willpower can't replace, running on a pain you've been rationalizing, under-fueling and under-sleeping your way to the start line, and the hardest conversation in coaching — when your goal and your fitness aren't in the same zip code.They also get into: Hot or Not on energy drinks at aid stations, AI-generated Spotify playlists vs. human curation, multi-day races and FKTs, and Prancercise (yes, really).Topics covered:The Banister fitness-fatigue model and why fitness and freshness decay at different ratesAerobic decoupling (Pa:Hr) and cardiac drift as race readiness signalsTraining Stress Balance (TSB): what the +10 to +25 range actually meansGlycogen supercompensation during taper — and why you should not get on a scaleVO2max, lactate threshold, and time-on-feet: the specificity gapGut training: SGLT-1 and GLUT-5 transporter adaptation, and why 12 weeks out is not too earlyPre-race arousal vs. anxiety — the Alison Wood Brooks reappraisal researchHPA axis dysregulation, HRV, and the neuroendocrine signals of a fatigue holeDOMS vs. injury-relevant pain — the checklist coaches actually useWIG, WAG, and WOG: cascading race goals and why rigid goals aren't ambitiousMore at microcosm-coaching.com. Join the Foothills community for $10/month — group coaching, Slack community, and twice-monthly roundtables with Microcosm coaches.

Zoë and TJ are back from Italy and kicking off April with a packed episode. First up: coach Kyle Jones: a masters athlete and ultra running specialist with a focus on helping athletes who are all in on the long game, whether that's accumulating volume safely or solving the full puzzle of race-day logistics that go far beyond training.Then it's Hot or Nots. On the docket: incline stretch boards for calf and Achilles work (the evidence is real, but eccentric loading beats passive stretching for most underlying issues), packaged Rice Krispie Treats as race fuel (the macros check out — 27 to 30 grams of carbs, glucose plus fructose, low fiber — but the chewability at mile 50 is another story), Ziploc bags in ice bandanas (hard pass: the evaporation is the whole point), hybrid athletes as a category (the jury is out, but the coaches aren't your girls if high rocks is your thing), run clubs (yes, with a firm caveat on effort), and microdosing during ultras (the research case for decriminalization is strong; the research case for running 100 miles on psilocybin is still pending).The listener Q this week tackles one of the most common rules in running: you don't need to fuel for efforts under 90 minutes. Zoë and TJ break down why that's only half the story. There are actually two separate mechanisms at play — the metabolic pathway most runners know, and a neurological pathway most don't. Receptors in the mouth and upper GI tract signal the brain the moment carbohydrates are detected, easing the protective fatigue response before a single calorie has been absorbed. This has been demonstrated even when athletes swish a carb solution and spit it out. For high-intensity efforts like a hard half marathon, the case for fueling is stronger than the 90-minute rule suggests — and the practical takeaways are in the episode.The back half is a full race debrief on Chianti. Zoë ran an hour faster than last year and still came in 13th. TJ walks through how to approach a post-race analysis when the headline result doesn't tell the full story — and how Zoë's coach surfaced a key data point she almost missed entirely: cardiac drift. In 2025, Zoë's cardiac drift was 9.54% over the course of the race. In 2026, it was negative 1.39%, meaning she was actually able to access higher heart rates at the end of the race — a direct signal of aerobic durability built by keeping easy days genuinely easy, week after week. The conversation covers what cardiac drift actually measures, why gray zone training works against this adaptation, and what the terrain-specific limiter was that explains the placement gap.

If you've ever thought "I'm not dieting, I'm optimizing", this episode is for you.We're dropping this one from the Your Diet Sucks vault because we think it belongs in the feed of every endurance athlete. We brought in coach TJ David, former professional skier and elite endurance athlete, and Sean Van Horn, elite athlete, Kylee Van Horn's husband, and someone who spent six years not telling a single person he was struggling, because the way it shows up in men doesn't look like what we're trained to recognize.It looks like discipline. It looks like being serious about your sport. It looks like The Rock's morning routine and Chris Froome dropping weight before the Tour. From the outside, and often from the inside, it looks like exactly what you're supposed to be doing.That's the trap.We get into the data (it's stark,and most of it is probably still an undercount), the cultural pipeline from GI Joe to fitness influencers to the manosphere, why the diagnostic tools were literally designed for someone who is not you, and what coaches and training partners can actually do when they see it in someone they care about. Sean also shares his own story, which takes guts, and is worth your full attention.You don't have to identify with any particular label to get something out of this one. If you train hard, care about performance, and have ever used food or exercise as a way to feel in control of something, this conversation was made for you.

Meet coach Kyle Jones, a master's athlete dedicated to helping other runners achieve their biggest goals, no matter their age. See more and book a free consultation call at microcosm-coaching.com.Every few months, a new training idea goes viral, and suddenly it's everywhere. Zone 2. Cycle syncing. Ketones. Heat suits. Ninety grams of carbs an hour. The science behind most of these things is real. That's not the problem. The problem is that real science is getting stripped of context, flattened into a hot take, and sold to athletes who haven't built the foundation that makes any of it matter.In this episode, Zoë and TJ break down five ideas that are genuinely overhyped, not because they don't work, but because the way they're being applied and marketed almost always skips the part where they actually become useful. They cover the five-zone model and why zone obsession can accidentally produce the worst possible training distribution, the booming female-specific training industry and what the 2025 research actually says about cycle syncing, performance supplements like creatine, sodium bicarb, and ketones and where the hierarchy breaks down, the ninety-gram carb protocol and why it's solving a problem most recreational athletes don't have, and heat training protocols and how fitness alone outperforms heat exposure for the vast majority of athletes.The through line across all five: marginal gains are real, but they sit on top of a foundation. And if the foundation isn't there, no intervention is going to save you. Sleep, consistent training, fueling the work, and getting your brain right, those are the levers worth pulling first.

Running twice a day sounds serious, but is it actually right for you? This week, Zoë and TJ dig into the full science of doubles: what they are, what they're definitively not, and how to know if you're actually a candidate. Plus, a round of listener-submitted Hot or Nots and a great question about why early morning runs feel so much harder.First up, meet Coach James Nance, a multi-sport specialist who coaches cyclists, runners, and skiers through big goals without burning them out. He's based in Fort Collins and has a knack for athletes navigating injury cycles, overtraining, and RED-S. If any of that sounds like your situation, reach out at [email protected], a deep-dive Hot or Not round featuring listener submissions: inversion tables (the effects last minutes, not months), muscle scraping (the original theory has been pretty much debunked), CBD and THC cream (weak evidence, real anti-doping risk), and Superfeet insoles (a rare instance where the research actually delivers, prefab orthotics perform as well as custom at a fraction of the cost).Before the main topic, TJ answers a listener's question about why Zone 2 feels brutally hard at 5 a.m., and it turns out it's not just you. Core temperature, sleep inertia, cortisol, glycogen state, darkness, and cold all compound to inflate your RPE before you've even hit the first mile. There's real science here, and real solutions.Then: doubles. An elite running a morning threshold session and an afternoon shakeout is doing something fundamentally different than a recreational runner cramming two hard efforts into a day. Zoë and TJ break down the physiology of why doubles work when they work (hint: PGC-1α, mitochondrial biogenesis, and aerobic signaling), who's actually a candidate, the gray zone trap, the ego trap, and why energy availability is non-negotiable if you're going to add volume this way. Bottom line: doubles are a tool, not a trophy.

We brought in the person we trust with our own training. Cliff Pittman is the Director of Coaching at Carmichael Training Systems, which means he's essentially a coach of coaches, overseeing the education and development of CTS's entire coaching staff. He's also, full disclosure, our coach. So we wanted to have an honest conversation about what coaching actually is, what it isn't, and the massive gap between what athletes see and what goes on behind the scenes.Cliff walks us through the three pillars of good coaching: personal connection, evidence-based training, and data-informed decision making. We get into the invisible daily work that most athletes never see, why individualized coaching matters so much more than a static plan, and when a good coach should say "that's above my pay grade." We also dig into scope of practice, the uncomfortable gap between what athletes expect coaching to cost and what it actually costs, and how to find a coach who's the right fit for you, not just the most credentialed person on paper.Whether you're currently coached, thinking about it, or coaching athletes yourself, Cliff brings a perspective shaped by a decade in the military, executive coaching, and now leading one of the biggest coaching organizations in endurance sports.Plus, a quick introduction to Microcosm coach Zack Russell at the top of the show.

Is your watch making you a worse runner? We dig into two powerful books — The Way of Excellence by Brad Stulberg and The Score by C. Thi Nguyen — to unpack how metrics, Strava segments, and training scores can quietly hijack your motivation and identity as an athlete.We also tackle a wild listener question: a 23-year-old running 30 hundred-milers a year. We break down the real physiology — rhabdomyolysis, acute kidney injury, endocrine suppression — and the psychology of the attention economy, dopamine loops, and identity fusion.Plus Hot or Nots on running onesies, ankle weights, and legs up the wall. And meet Microcosm coach Kristin Layne, who specializes in multi-sport coaching for busy athletes.Key topics: value capture, intrinsic vs. extrinsic motivation, the 4 phases of competence, running by feel vs. running by data, RPE, and defining success on your own terms.Books discussed:The Way of Excellence — Brad StulbergThe Score — C. Thi NguyenWant coaching? [email protected] | microcosm-coaching.com

Wired article on the Enhanced Games: https://www.wired.com/story/enhanced-games-freestyle-record-las-vegas-steroids/You've got a distance that sounds impossible — maybe it's a marathon, maybe it's a 100-miler. The process for preparing to go longer than you ever have is more similar across distances than you might think. TJ and Zoë break down the physiology, psychology, and practical strategies behind training for longer distances, from glycogen depletion and fat oxidation to the central governor theory and how to build your long run without getting hurt.Plus: Meet Microcosm coach Kristin Layne, and a new batch of Hot or Not — the Enhanced Games, face glitter, stair steppers, and smart shoes.Topics covered:Why your body enters a different metabolic reality after 90–120 minutesThe glycogen ceiling, fat oxidation, and mitochondrial densityWhy connective tissue adapts 6–12 months slower than your cardiovascular systemHow to build your long run gradually (and why it shouldn't exceed ~30% of weekly volume)Time-based training vs. mileage-based trainingThe central governor theory and training your brain to go furtherFueling for long efforts: 60–90g carbs/hourWhy back-to-back long runs are smarter than one mega-long runRPE guidelines for long runs (stay at 5–6)Strength training for durability at ultra distancesJoin Foothills: microcosm-coaching.com | Code: FOOTHILLS10Contact: [email protected]

Is fasted running sabotaging your performance? Are you accidentally under-eating on your hardest training days? This week, we break down the seven most common nutrition mistakes runners make, from calorie restriction at the wrong time to blindly copying elite protocols, and explain why the science says you probably need to eat more, not less.We cover why your gut issues might actually be a training problem, not a food problem. We talk about why "clean eating" is often just restriction in disguise. And we explain why doing what Kipchoge does probably isn't what you should be doing.Plus, we answer listener questions on accountability and whether high-carb fueling causes diabetes (spoiler: it doesn't). And Coach James Nance joins to talk about coaching multi-sport athletes, helping runners recover from overtraining, and his TrainingPeaks hot take that might surprise you.In this episode:Why restricting calories on training days backfiresThe truth about fasted running and morning workoutsHow to actually fix gut issues during exerciseWhy "clean eating" can become problematicWhat 90-120g of carbs per hour actually means for recreational runnersHow to evaluate nutrition advice and follow the moneyStudies and resources mentioned are linked below.Get involved: Join our Foothills coaching community—one-on-one coach access, twice-monthly roundtables, and a supportive crew of runners. $10/month with code FOOTHILLS10 at microcosm-coaching.com.Questions? [email protected]:Burke, L. M., Ross, M. L., Garvican-Lewis, L. A., Welvaert, M., Heikura, I. A., Forbes, S. G., Mirtschin, J. G., Cato, L. E., Strobel, N., Sharma, A. P., & Hawley, J. A. (2017). Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Journal of Physiology, 595(9), 2785–2807.Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2019). Considerations for ultra-endurance activities: Part 1 – Nutrition. Research in Sports Medicine, 27(2), 166–181.Cox, G. R., Clark, S. A., Cox, A. J., Halson, S. L., Hargreaves, M., Hawley, J. A., Jeacocke, N., Snow, R. J., Yeo, W. K., & Burke, L. M. (2010). Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Journal of Applied Physiology, 109(1), 126–134.Loucks, A. B., & Thuma, J. R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311.Melin, A. K., Heikura, I. A., Tenforde, A., & Mountjoy, M. (2019). Energy availability in athletics: Health, performance, and physique. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 152–164.Mountjoy, M., Ackerman, K. E., Bailey, D. M., Burke, L. M., Constantini, N., Hackney, A. C., Heikura, I. A., Melin, A., Pensgaard, A. M., Stellingwerff, T., Sundgot-Borgen, J. K., Torstveit, M. K., Jacobsen, A. U., Verhagen, E., Budgett, R., Engebretsen, L., & Erdener, U. (2023). 2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine, 57(17), 1073–1098.

How do you keep training when life gets stressful? Whether you're navigating a new job, new baby, a big move, or personal loss, your body processes all stress the same way—and that changes everything about how you should train.In this episode, we break down the science of stress and running performance, including how the HPA axis works, why your "stress bucket" has a finite capacity, and why the same workout that built fitness last year might dig a hole this year. We share six practical principles for training through life transitions without burning out or losing the fitness you've built.We also tackle Hot or Nots on splitting your runs (why two 4-milers isn't the same as one 8-miler) and running in extreme cold (when to embrace the treadmill). Plus, we debunk that viral Noakes study claiming you only need 10 grams of carbs per hour—spoiler: it's a cherry-picked narrative review from low-carb advocates with ketone patents.What you'll learn:– How cortisol and the HPA axis affect your training and recovery– The "stress bucket" model and why your capacity changes during transitions– Why RPE increases at the same pace when life stress is high– How to flip your training hierarchy so life leads and running follows– The detraining timeline (it's slower than you think)– How to set "conditions of enoughness" for your current season– Why frequency beats volume during chaotic periodsAlso in this episode: Meet Coach James Nance, who specializes in multi-sport athletes, injury cycles, and RED-S [email protected] | microcosm-coaching.com | Join our Foothills community for $10/month

Taking time off from running, whether from injury, illness, or life—doesn't have to derail your progress. In this episode, we break down the actual physiology of detraining and give you a science-backed framework for returning smarter, not just faster.We cover what happens to your body during time off (spoiler: it's not as catastrophic as your brain tells you), why connective tissue is the real limiting factor in comebacks, and how to use RPE and walk-run protocols to rebuild safely. Plus, we get into the mental game of accepting where you are versus where you were.Also in this episode: We weigh in on Burrito League (not hot), Strava's AI workouts (also not hot), and whether plyometrics belong in your training. And Zoë asks TJ a question from her own training log about whether running faster on good days is actually worth it.

📧 ⁠[email protected]⁠🌐 microcosm-coaching.com💬 Foothills Community: $10/month (code FOOTHILLS10)Does cross-training actually help runners, or is it just a distraction from the main thing? We break down the research on what transfers to running performance and what doesn't, covering AlterGs, curved treadmills, ellipticals, cycling, swimming, yoga, and Pilates.The key finding: VO2 max transfers between modalities, but running economy does not. Runners who replaced all running with elliptical for five weeks maintained their aerobic engine but got slower. We dig into who actually needs cross-training (masters athletes, injury-prone runners, those at their volume ceiling) versus who should just run more.Plus: Hot or Not rapid fire on cross-training equipment, including the truth about weighted vest walking and why curved treadmills make you work 30% harder for worse results.

Happy New Year! Welcome to our first episode of 2026.We kick things off with our Athens Big Fork Trail Marathon race recap—Zoe ran an 8-minute PR after 4 years of training (that's 30 miles per second of improvement), while TJ ran his worst time ever and learned some valuable lessons about mental performance and showing up when things don't go your way.Then we answer a listener question: Does shoe cushioning actually matter for injury prevention? The 2024 research from Malisoo et al. might surprise you—it's not about how soft your shoes are, it's about something else entirely.Our main topic: 5 signs your easy runs aren't easy enough. This is the single most common mistake we see as coaches, and fixing it might be the highest-leverage change you can make to your training. We break down the physiology of why slow running makes you faster, what the 80/20 research actually says (including a 2025 meta-analysis), and give you 5 concrete signs to watch for.In this episode:• Athens Big Fork Trail Marathon race recap• The math behind 4 years of training for an 8-minute PR• How to compete hard even when having a bad day• Shoe cushioning research: perception vs. mechanics• The physiology of aerobic vs. glycolytic training• What 80/20 polarized training really means• 5 signs your easy runs aren't easy enough• How Kipchoge's easy pace compares to recreational runnersStudies referenced:• Rosenblatt et al. 2025 (Sports Medicine) - Polarized training meta-analysis• Jong et al. 2025 (Applied Sciences) - Sleep and injury risk in runners• Malisoo et al. 2024 (European Journal of Sports Science) - Shoe cushioning perceptionConnect with us:Email: [email protected]: microcosm-coaching.comJoin Foothills group coaching ($10/month with code FOOTHILLS10)

Your off-season choices today determine your race day results tomorrow.Most runners get the transition season completely wrong—they either hammer through on their way to burnout or disappear entirely and spend January rebuilding from scratch. In this episode, we break down what actually works for year-over-year improvement.We cover why taking zero time off after race season is a recipe for injury and plateau, the science of post-race recovery (CNS fatigue, hormonal reset, glycogen restoration), and why detraining fears are almost always overblown. We play Hot or Not with common off-season approaches so you know what to keep and what to ditch, discuss frequency goals vs. volume goals and why the switch changes everything, and talk about building accountability systems that don't rely on motivation.The bottom line: rest is part of training—make this a core belief in 2026. You can cut volume in half for 4-6 weeks and only lose 5-10% fitness. Simpler plans are more likely to be followed. And your January determines your July.Before spring hits, take 2-4 weeks of intentional rest after your last A-race, complete a full season assessment to identify 2-3 specific pain points, set frequency goals for transition season, build at least one accountability system into your training, and schedule monthly low-key events to stay engaged.Connect with us:Email: [email protected]: microcosm-coaching.com

Listener Q&A: Your Trail & Ultra Running Questions AnsweredHoliday grab bag episode! We answer your most-asked questions about ultras, gear, and training.What We Cover:Road marathon to ultra transition: drop bags, poles, navigation, aid stationsHow to choose your first 100 milerTrail shoe buying guide + our current favoritesGPS watches: what you actually needSupplements: sodium bicarbonate vs creatineMasters athlete training tips for 100K+When to add more volume (and when to hold steady)Hot or Not: trampolines & decline treadmillsContact:📧 [email protected]🌐 microcosm-coaching.com

We break down the five most important running studies of 2025 and give you a framework for deciding which science actually deserves your attention, and what's just expensive distraction. Plus, we debunk the hype around ketone supplements and Norwegian double threshold training.What We Cover:The "Should I Care" framework for evaluating new researchWhy strict 80/20 polarization isn't magic for recreational athletesHow strength training improved time-to-exhaustion by 35%The fueling gap: marathoners averaged just 22-35g carbs/hour vs. the 60-90g recommendedWhy poor sleepers are 1.78x more likely to get injuredThe single-session spike that increases injury risk by 128%Resources:Tom Ralph's fueling tracking app: https://apps.apple.com/us/app/fuelflow/id6755150914Training PeaksHRV for Training appStudies Referenced:Rosenblatt et al 2025 (Polarized Training)Zanini et al 2025 (Strength Training)de Jong et al 2025 (Sleep)Franson et al 2025 (Injury Risk)Work With Us:One coaching spot available with TJ! Don't wait until January 1 reach out today. Microcosm-coaching.com

We're back after a quick Thanksgiving break to share the running wisdom we wish someone had told us years ago. Drawing on interviews with experienced runners and our own coaching insights, we break down five lessons that could save you years of frustration, injury, and wasted effort.What We Cover:Why the most important quality in an athlete isn't talent, it's showing upHow to incorporate skiing and winter activities into spring race trainingThe truth about consistency vs. intensity (spoiler: consistency wins every time)Why defining yourself by your pace is a trapRecovery isn't optional, it's where adaptation actually happensThe problem with cookie-cutter training plansFinding the balance between passion and obsessionListener Question:"I'm training for a spring 50K but live in Colorado. Can I swap runs for ski days or will I lose my running fitness?"Announcements:Boston Marathon Webinar Series with coaches Skyler and James starting in January. Free for Microcosm clients. Details at microcosm-coaching.com.Connect:Website: microcosm-coaching.comEmail: [email protected] Community: $10/month (code FOOTHILLS10)

What separates athletes who reach their potential from those who plateau? In this fan-favorite episode, Coach TJ and Zoe break down 11 guiding principles that form the foundation of sustainable athletic growth—from knowing your why to controlling the controllables.But first, we settle the important debates: Pop-Tarts vs. Fig Newtons, why watermelon at aid stations is basically a psy-op, and which race day foods are actually worth reaching for.The 11 Principles:Know your whyCreate your visionCommitment to excellenceGoals as stepping stones (not leaps)Focus on the basicsEasy days easy, hard days hardShift from proving to improvingPractice patience and non-judgmentFeelings can be more informative than numbersStress is stressControl the controllablesCoaching announcement: Multi-sport coaches Zach Russell and Kristin Lane currently have roster spots open. Learn more at microcosm-coaching.comConnect with us:[email protected]

Training harder but not getting faster? Dealing with recurring injuries? The problem might be your fuel.Before Thanksgiving, I'm sharing an episode from Your Diet Sucks about RED-S, the energy mismatch that's quietly destroying athletic performance and causing injury after injury.When you chronically undereat for your training load, your body can't adapt. You're doing the work, but not getting the gains. Studies show athletes with RED-S are 4.5x more likely to get bone injuries and miss significantly more training time.Signs You're Underfueling:Training harder but getting slowerStress fractures or injuries that won't healConstantly exhausted despite rest daysLost period (or loss of morning erections in men)Frequent colds and illnessYou can't out-train a calorie deficit. Adequate fueling is how you honor your training. Going into the holidays: eat the food, recover hard, and come back stronger.In this episode: What RED-S is, how it shows up in male athletes (often overlooked), why it prevents adaptation, and how to fuel for actual performance gains, not just more miles.Listen before your holiday meals. Food is fuel. Recovery is where you get faster.

👍 Subscribe for weekly evidence-based training advice💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/Want to run healthier, stay consistent, and finally stop the cycle of overuse injuries? This episode breaks down the five most science-backed strategies for injury prevention, in a way that’s actually useful for real runners balancing work, family, and life. Coaches Zoë and TJ take a broad but evidence-based look at what actually keeps athletes durable: smart load management, strategic strength training, real recovery (not just vibes), targeted mobility, and neuromuscular training.They also cover why foam rolling feels good but isn’t a cure-all, whether gait analysis is worth the money, the truth about minimalist shoes, and how to safely return to training after getting sick. If you’ve been dealing with recurring niggles, you’ll walk away with clear, practical steps to train with more intention and fewer setbacks.Timestamps:00:32 — Intro, snacks, carved-up energy02:10 — Episode overview + why injury prevention matters04:00 — Hot or Not: Foam rolling06:15 — Hot or Not: Knee straps & patellar bands10:40 — Hot or Not: Gait analysis15:30 — Hot or Not: Minimalist/barefoot shoes20:55 — Listener Question: Training while sick + missed workouts32:45 — Introducing Skyler & Kyle (Masters specialists at Microcosm)36:20 — Injury Prevention Strategy #1: Progressive Load Management48:00 — Strategy #2: Strength Training (what actually works)58:45 — Strategy #3: Recovery & Sleep1:06:20 — Strategy #4: Targeted Mobility1:12:10 — Strategy #5: Neuromuscular Training1:17:00 — Putting it all together + hierarchy of what matters most

Want to train smarter, run stronger, and stop second-guessing your training? This episode dives into one of the biggest pitfalls we see as coaches: overthinking. From obsessing over pace and metrics to chasing “perfect” plans, Zoë and TJ break down how overthinking sabotages performance, and how to get back to feeling good, recovering well, and actually getting faster.🎙️ In this episode:The “Overthinking Hall of Fame”: Pace Police, Data Collectors, and Plan PerfectionistsWhy more data doesn’t mean better trainingHow to use RPE and interoception to build true awarenessThe science of simplicity and the power of the minimum effective doseReframing your mindset from proving to improving💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching🎧 Subscribe so you never miss an episode!

Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and fueling—no pseudoscience, no gimmicks. We start with a quick announcement about our Boston Marathon 2026 prep webinar (covering pacing, fueling, and course strategy from Hopkinton to Boylston), then move into a “Hot or Not” segment on popular running recovery tools: KT tape, dry needling, cupping, and stretching versus mobility.Next, we tackle a listener question on calf cramps during long races—what causes them, how to respond in the moment, and how to prevent them through smarter training and fueling.Finally, we close with a deep dive into metabolism for runners: ATP production, the limits of fat oxidation, how and why the “crossover point” matters, and why fasted or low-carb approaches can increase injury risk and reduce performance—especially for women.⏱️ Timestamps00:00 – Intro & Boston 2026 webinar invite04:00 – Hot or Not: KT tape, dry needling, cupping, stretching vs. mobility22:00 – Listener Q: Calf cramps—on-course fixes and long-term prevention40:00 – Metabolism 101: fat vs. carb fueling, crossover point, LEA/RED-S risksSubscribe for more evidence-based endurance coaching.Learn about 1:1 coaching at microcosm-coaching.com and follow @microcosmcoaching on Instagram.

If you’re running the 2026 Boston Marathon, don’t miss our Run Your Best Marathon at Boston Webinar Series—four live sessions led by certified Microcosm coaches Skylar Sorokoty and James Nance. Learn how to train for Boston’s unique course, nail your fueling, and feel confident and race-ready by April. Spots are limited, register now!This week, Zoë and TJ are talking about one of the most misunderstood workouts in endurance training: the long run. From pacing and fueling to recovery and race-day readiness, they unpack the real science behind why long runs work—and what most runners get wrong about them.They kick things off with a few Hot or Nots, breaking down three trending supplements in the endurance world: creatine (actually backed by science), nicotine pouches (just... no), and nitric oxide boosters (spoiler: eat your beets, skip the powder). Then, they dive into a listener question about post-ultra burnout, the fear of losing fitness, and how to rebuild motivation after a big race without overdoing it.In the main segment, Zoë and TJ go full science-nerd on what’s happening inside your body during a long run—mitochondrial biogenesis, glycogen supercompensation, fat oxidation, and more. They talk pacing, fueling, hydration, terrain, and recovery, explaining how to get the most from your long runs without wrecking yourself.Whether you’re chasing your first marathon finish or a 100-miler PR, this episode will help you train smarter, not harder.

Want a better year without burning out? Zoë and TJ share a practical, five-step blueprint to use your transition season to set up your best race year—without quitting running or living in the gray zone. You’ll learn how to keep frequency high (with easy intensity), sketch a long-range plan (1–3 A-races, smart tune-ups), match workouts to the right phase, and treat recovery like training so adaptations actually happen. We also tackle Hot-or-Not topics trail runners ask about: super shoes on road workouts, whether a shoe “quiver” really prevents injuries, and the truth about fueling with olive oil or swapping gels for candy. (Short version: practice what you’ll race with, and don’t copy Kilian.) If you’re planning a 50K, 100K, or 100M, you’ll hear when “real/solid” foods can help and why gut training matters. Subscribe for evidence-based coaching you can actually use.

Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.🎙️ You’ll learn:How to identify and feel steady state, tempo, and threshold effortsWhat’s happening physiologically at each intensityCommon training mistakes (like running all your easy runs too hard)How to apply these workouts in your next training cycleWhy effort-based training helps you avoid burnout and improve consistency⏱️ Timestamps00:00 – Intro & “Hot or Not” segment10:30 – Listener Q: What to train for next after a big race25:15 – What’s the difference between steady state, tempo & threshold?40:10 – How to know if you’re doing these workouts right55:00 – Coaching takeaways: how to use intensity intentionally📣 Subscribe to the MicroCast wherever you get your podcasts💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels harder than road or trail running, and how to actually use it to your advantage. They’ll unpack the biomechanics, heat buildup, and calibration quirks that make treadmills deceptively tough — and how to dial in effort-based training so you get real aerobic gains (without chasing meaningless numbers).Then they dive into adaptogens — what the science really says about ashwagandha, rhodiola, and all those “stress-busting” mushroom blends — and what actually works for performance and recovery.You’ll walk away with a five-part recovery framework that prioritizes sleep, fueling, and nervous-system regulation over gadgets and gimmicks.Plus: we’re kicking off our Run Your Best Marathon at Boston webinar series — four sessions that walk you through pacing, fueling, taper, and race-day execution with detailed tools and pro-level insight. Whether you’re running Boston or any spring marathon, this series will help you show up calm, confident, and ready to crush it.

🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training for a marathon, ultramarathon, or just building consistency. We talk pacing, mindset, and how to avoid the common mistakes that keep runners from improving.Zoë and TJ also tackle big listener questions about injury recovery, identity, and how to keep your fire burning when progress stalls. Plus, our Hot or Not segment covers official race photos, trusting weather forecasts, and whether sleep masks really work for runners.If you’ve ever wondered how to train smarter—not just harder—this episode is packed with practical endurance training tips you can use right away.⏱️ TIMESTAMPS00:00 – Intro & life updates08:30 – Hot or Not: Race photos, forecasts & sleep masks23:10 – Reddit Q&A: Mindset during injury recovery47:22 – Five ways to nail your next workout1:23:00 – Recap & closing thoughts📣 Subscribe so you never miss an episode.💻 Learn more about coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?From there, we answer a listener’s Reddit-inspired question: does standing at your desk actually build endurance? (Spoiler: “time on feet” isn’t the same thing as running stress.)Finally, we take on the sacred cow of 3:1 deload cycles. Instead of sticking to the calendar, Zoë and TJ explain why recovery is more personal—and how to spot the real-life signs you’re ready for a down week.Topics: Hot or Not gear, weighted vests, standing desks, deload weeks, recovery cues.Subscribe so you never miss an episode.Work with us: Microcosm Coaching00:00 – Intro & Welcome02:05 – Hot or Not: Waist Lights06:42 – Hot or Not: StairMaster Training10:15 – Weighted Vests & Muscular Endurance: Do They Help Everyday Runners?18:30 – Elites vs. Real Life: What We Can (and Can’t) Borrow22:40 – Reddit Question: Do Standing Desks Build “Time on Feet”?28:12 – Why 3:1 Deload Weeks Are Tradition, Not Science32:55 – Three Signs It’s Time to Back Off37:10 – How to Structure a Smarter Deload Week41:25 – Wrap-Up & Takeaways

What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences at the Run Rabbit 100 — from a top-five finish in brutal conditions to making the hard call to DNF.You’ll learn how ultrarunners can adjust goals mid-race, why safety should always come before ego, and how to recognize when “excellence” means stopping instead of pushing through. We also dive into ultramarathon-induced corneal edema (yes, your vision really can blur mid-race), hydration mistakes that derail performance, and the mindset shifts that help athletes stay resilient when plans fall apart.🎙️ Topics Covered:Mental flexibility when races don’t go as plannedThe decision-making process behind a DNFWhat corneal edema is and how it happens in ultramarathonsHydration and fueling mistakes to avoidBuilding toughness and resilience through consistent training📣 Subscribe so you never miss an episode.💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach Zoë and TJ share five evidence-based taper strategies to help you arrive fresh, confident, and ready to race.You’ll learn why cutting volume (not everything) is essential, how to keep just enough intensity to stay sharp, why sticking to your weekly rhythm matters, and how to stay specific without wrecking your quads. Most importantly, we dive deep into the mind game: how mental fatigue can add up to 45 minutes to your ultra, and practical ways to externalize choices, simplify logistics, and beat decision fatigue at aid stations.🎙️ In this episode:Taper madness, athlete vs. coach brainDecision fatigue & the “trash → bottles → food → go” mantraWhy overpacking hurts more than it helpsThe five-point taper plan you can actually trust⏱️ TIMESTAMPS00:00 – Welcome + race-week vibes14:00 – Mental fatigue & decision-making22:00 – Aid station systems that save minutes36:00 – The 5-point taper framework44:00 – Final checklist & taper mindset📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They then discuss surprising new evidence that social media use before training may blunt your skill development and endurance. Finally, they dig into a groundbreaking study on muscle damage in ultras, why durability may matter more than VO₂max, and practical training strategies to keep your legs from blowing up on race day.Scroll to the bottom to see our citations for this episode!⏱️ TIMESTAMPS00:00 – Intro + Run Rabbit taper talk09:42 – Colon cancer study explained28:50 – Social media and mental fatigue in athletes42:00 – Muscle damage vs. GI distress in ultras01:20:15 – Practical training takeaways📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com/📸 Follow us: https://www.instagram.com/microcosmcoaching/Citations:American Cancer Society. (2024). Colorectal cancer early detection, diagnosis, and staging. https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging.htmlFreitas-Junior, C. M., da Silva, J. G., Oliveira, D. V., & Melo, G. F. (2025). Pre-training social media use impairs skill efficiency and increases mental fatigue in athletes. European Journal of Sport Science. Advance online publication. https://doi.org/10.1080/17461391.2025.xxxxxMarcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008Nyberg, S. T., Batty, G. D., Pentti, J., Virtanen, M., Alfredsson, L., Fransson, E. I., ... & Kivimäki, M. (2018). Cardiorespiratory fitness and cancer risk: Findings from the HUNT study and meta-analysis. British Journal of Sports Medicine, 52(12), 871–878. https://doi.org/10.1136/bjsports-2017-098391Tiller, N. B., & Millet, G. Y. (2025). Muscle damage as a primary predictor of ultramarathon performance: A paradigm shift in endurance research. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-025-0xxxVainshelboim, B., Fuchs, D., Kramer, M. R., Lima, R. M., & Arena, R. (2023). Cardiorespiratory fitness and risk of colorectal cancer: A population-based cohort study of 177,709 men. International Journal of Cancer, 153(5), 880–888. https://doi.org/10.1002/ijc.34567Zhu, W., Wadley, A. J., Sculthorpe, N., & Carter, H. (2021). Effects of social media use on swimming performance: The role of mental fatigue. Journal of Sports Sciences, 39(4), 405–412. https://doi.org/10.1080/02640414.2020.1835229

🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down the science and practical strategies behind volume in endurance training, plus why aid station efficiency and fueling myths matter just as much for your ultramarathon success.🎙️ In this episode, your coaches cover:Hot or Not: Car camping before races, pacers, downhill repeats, and “fat adaptation”How to move through aid stations like a Formula One pit stop (and avoid wasting precious minutes)Why training volume drives aerobic fitness — and how to build it safelyRed flags for overtraining and when to dial back your mileageScience-backed principles for progressing volume year over year without injury

🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.🎙️ In this episode, we cover:Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loadingThe science behind interval design: VO₂ max, threshold, steady state, and strides—made simpleFive proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves racesPractical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter⏱️ TIMESTAMPS00:00 – Intro & Boot Camp recap08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading29:15 – Listener question: Is interval design random or scientific?44:10 – The science of pacing ultras: five strategies that work1:13:00 – Training takeaways + coaching insights📣 SUBSCRIBE so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and registered dietitian Kylee Van Horn tackle common endurance nutrition myths, from carb loading to high-carb fueling in larger bodies, and why “earning” the athlete label is holding runners back.You’ll hear practical tips for training your gut, troubleshooting race-day nausea, and avoiding the pitfalls of constantly changing your fueling plan. Plus: the science behind carbohydrate periodization, why hydration is the foundation of fueling, and how to rethink your athlete identity to train smarter and recover faster.In this episode:High-carb fueling strategies for endurance athletesCarb loading for training vs. race dayGut training and avoiding mid-race stomach shutdownsFueling considerations for larger-bodied runnersWhy everyone who trains is an athlete — and should fuel like one⏱ TIMESTAMPS00:00 – Intro & training updates03:02 – Athlete identity and fueling mindset16:07 – High-carb fueling in larger bodies24:31 – Carb loading & carbohydrate periodization36:22 – What to do when you can’t eat or drink mid-race42:09 – Beam Minerals and electrolyte marketing claims📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra? In this episode, Zoë and Coach TJ break down five proven ways to build speed and endurance without burning out. They cover everything from running economy (and why it matters differently for ultras) to practical workouts like strides, hill sprints, VO₂ max intervals, and tempo runs, plus why easy running is essential for performance.You’ll also hear:Why wildfire smoke and high AQI days can crush performance and when to take your training indoorsThe hidden costs of running with poles vs. hiking vs. run-walk strategies on climbsReal-world gear choices like belts, vests, and yes, even frozen Capri Suns⏱ Timestamps00:00 – Adirondacks training recap + gear hot takes12:30 – Wildfire smoke, AQI, and safe training choices25:15 – Running economy: what it is and why it’s different for ultra runners36:10 – 5 ways to build speed: strides, hills, VO₂ max, tempos, and running easySubscribe so you never miss an episode.Learn more about 1:1 coaching: microcosm-coaching.comFollow on Instagram: @microcosmcoaching

Coach TJ is on vacation this week, so we're dropping a recent favorite episode of YDS in the feed!Protein is everywhere—from protein-packed cereals and bars to coffee creamers and even water—but how much do athletes and active people really need? In this special episode from Your Diet Sucks, journalist Zoë Rom and sports dietitian Kylee Van Horn, RDN, cut through the marketing hype to uncover the truth about protein intake, protein powders, and fueling for endurance performance.What You’ll Learn in This Episode:Why protein is being added to almost every product on the shelfHow much protein endurance athletes and active people truly need to build strength and support recoveryThe truth about protein powders, including contamination risks and how to choose a safe, effective optionHow diet culture and gendered marketing influence the way we think about proteinThe environmental impact of high-protein diets and animal vs. plant-based proteinsPractical fueling and recovery strategies for athletes at every levelResources & Links:Your Diet Sucks Podcast: Follow on your favorite appMicrocosm Coaching: microcosm-coaching.comFollow Zoë Rom: @carrot_flowers_zFollow Kylee Van Horn: @kylee_vh

This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.🎙️ Coach Zoë and TJ cover:Why fasted training is overhyped — especially for womenWhat muscle scraping actually does (spoiler: not much)How to time your carbs, protein, and fat for performance and recoveryCommon fueling mistakes and how to fix themHow to use the “performance plate” to match nutrition to your training⏱️ TIMESTAMPS00:00 – Intro & Hot or Not: Muscle Scraping, Racing with Phones, Elite DNFs22:33 – Reddit fueling question: Running fasted and bonking at 15 miles33:10 – Carbs, fat, and protein explained for endurance athletes56:02 – How to fuel before, during, and after long runs1:08:45 – Common mistakes & myths (hello, keto)1:16:45 – Takeaways and how to get help with your fueling📣 SUBSCRIBE so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

🔥 Wondering if you really need to follow your training plan to the letter? This episode unpacks how flexible training frameworks can actually make you a stronger, more consistent runner—especially when life gets messy.🎙️ Coaches Zoë and TJ break down:What happens when you move a long run for weather—and whether it still “counts”How to tell the difference between healthy flexibility and sneaky perfectionismWhy your body doesn’t know what a calendar is—but it does know stressThe benefits of effort-based training and how to use RPE to adjust intelligentlyLessons from the Silver Rush 50 and how to apply them to your own racing⏱️ TIMESTAMPS00:00 – Cracking NA beers & weekend recap07:33 – Listener question: Can you move a long run and still recover?17:41 – Why “recovery windows” matter more than calendar days28:12 – The 36-hour rule and managing training stress36:05 – Goal setting: outcomes, process, and athletic standards48:20 – TJ’s Silver Rush 50 recap & requalifying for Leadville01:04:10 – Real-life training flexibility: effort-based coaching & scheduling rest01:17:22 – Building a flexible, sustainable training week📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running MythsThinking about racing your way to peak fitness? In this episode, Coach Zoë and TJ break down how to use B races strategically in your ultramarathon or trail running season—and bust five of the worst myths that hold runners back. From compression boots and ankle socks to carbs and stretching, this one’s packed with evidence-based insight and a whole lot of hot takes.🎙️ In this episode, we cover:What is a B race and why it matters for your A race prepHow to pace and recover from a B race without derailing your seasonThe five most damaging myths in running—from “no pain, no gain” to “perfect running form”Why carbs aren’t the enemy—and why dynamic warmups beat static stretching every time⏱️ TIMESTAMPS00:00 – Intro & Rest Day Monday03:10 – Hot or Not: Compression boots, socks, and mandatory gear18:12 – How to plan and approach B races28:00 – Five worst myths that hurt runners’ progress47:46 – Why carbs matter for performance52:14 – What to do instead of static stretching📣 Subscribe so you never miss an episode💻 Learn more about coaching with Microcosm Coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race.🎙️ Coaches Zoë and TJ from Microcosm Coaching cover:Why downhill running causes severe muscle damage and DOMS — and how to prevent itKey downhill running form tips to run smoother and stay injury-freeStrength and plyometric exercises that build durability for downhillsMental cues to gain confidence on technical descents and lose fearRace pacing strategies to protect your legs and finish strongWhether zone 2 hiking can replace running as cross-training for ultramarathon training⏱️ TIMESTAMPS00:00 – Welcome, coaching updates & roster spots06:18 – Western States recap & Abbey Hall’s 2024 win15:30 – Hot or Not: Weekly 45-minute runs in zone 317:58 – Hot or Not: Drinking V8 during or after runs20:19 – Listener question: Is hiking zone 2 cross-training?29:25 – How to master downhill running: technique, mindset, strength49:36 – Downhill pacing, mental strategies, and race execution56:15 – Why confidence in downhills transforms your trail running📣 SUBSCRIBE so you never miss an episode with expert trail running advice.💻 Ready for 1:1 coaching? Learn more: microcosm-coaching.com📸 Follow us on Instagram for daily tips: @microcosmcoaching

Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed!Feeling overwhelmed by running data? Wondering if you're training the “right” way? This episode dives deep into periodization strategies, how to choose the best gels for your gut, and which TrainingPeaks metrics actually matter. Whether you’re training for a marathon or an ultra, you’ll leave with smarter tools and a better understanding of how to adapt your training to real life.🎙️ In this episode, Coach Zoë and TJ cover:Block vs. mixed periodization: which training style works best—and whenWhy “the best gel” is a myth, and how to find what works for youWhat to ignore and what to track in TrainingPeaks (TSS, IF, CTL, TSB explained)How to navigate training while traveling or dealing with tough conditions⏱️ TIMESTAMPS00:00 – Vacation chaos + running in rural Portugal13:40 – Hot or Not: Block vs. Mixed Periodization31:55 – What’s the Best Gel for Running?42:10 – TrainingPeaks metrics that matter1:08:10 – How to use data without becoming a robot📣 SUBSCRIBE so you never miss an episode💻 Learn more about coaching with Microcosm: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

🔥 Training for a high-altitude ultramarathon like Leadville? Wondering if heat suits actually work — or if you really need to drop $1K on a hypoxic tent? This episode of the Microcosm Coaching podcast is your evidence-based guide to getting race-ready without falling for biohacking hype.🎙️ In this episode, Zoë and TJ dive into:The science behind heat suits, overdressing, and sauna use for heat adaptationWhy most pre-workout mixes and BCAAs aren’t worth your moneyHow to actually prepare for races at altitude if you live at sea levelWhat altitude training really does (and doesn’t) do for endurance athletesPractical race-week strategies to reduce symptoms of altitude sickness⏱️ TIMESTAMPS00:00 – Post-Italy updates & training talk05:00 – Pre-workout mixes: Hot or Not?08:00 – Are BCAAs useful for runners?11:30 – Heart rate monitors vs. RPE16:10 – Pole quivers & gear hot takes18:25 – Heat suits: do they actually work?27:30 – Debunking altitude myths41:00 – Training for Leadville from sea level47:00 – Race-week planning for altitude races53:00 – Bonus altitude tips & emotional context📣 Subscribe so you never miss an episode💻 Book a free coaching consult: https://www.microcosm-coaching.com📸 Follow on IG: https://www.instagram.com/microcosmcoaching

GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific causes of DNF (Did Not Finish) in ultramarathons—and how better training can help you avoid them.Whether you're training for your first 50K or aiming to shave time off a hundred-miler, this episode covers actionable strategies to improve your fueling, hydration, strength, mindset, and race-day decisions.🎙️ In this episode, Coach Zoë and TJ cover:The real reason most runners DNF—and it’s not bad luckHow to train your gut (and brain) for ultra successWhat "lifting heavy" means for runners (and what it doesn’t mean)Why tracking calories burned is NOT hotHow to stop sabotaging your race with early pacing errors⏱️ TIMESTAMPS00:00 – Pre-wedding chaos and podcast commitment06:40 – Hot or Not: Progression Runs, Pausing Your Watch, and Calorie Tracking22:19 – Strength Training: What "Heavy" Really Means for Runners38:30 – DNF Science Deep Dive: GI distress, muscle damage, electrolytes, mental fatigue, pacing01:18:10 – Why most DNFs = training errors, not race-day flukes📣 Subscribe so you never miss an episode💻 Learn more about coaching: https://www.microcosm-coaching.com📸 Follow us: https://www.instagram.com/microcosmcoaching

🔥 Want to train smarter and avoid common mistakes? This episode covers how to actually set your running zones — without falling into data traps or overtraining.🎙️ This week, Coach Zoë shares insights from her VO2 max and lactate threshold lab test — and what it revealed about the accuracy of smartwatches, heart rate zones, and perceived effort. She and TJ break down:Why most athletes are using flawed training zonesWhat "zone 2" really means — and why your easy days might not be easy enoughThe science of threshold, VO2 max, and how to test them (with or without a lab)The biggest mistakes athletes make with heart rate and watch-generated zonesWhat effort-based training actually looks like in practice⏱️ TIMESTAMPS00:00 – Hot or Not: Backwards treadmill walking08:15 – VO2 max testing: what it actually tells you18:50 – Why your heart rate zones are probably wrong25:00 – RPE vs. heart rate: which is better?31:00 – Field tests for setting your running zones41:20 – Common mistakes and when to recalibrate52:30 – Should you do a lab test?56:00 – Why RPE still reigns supreme📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com/📸 Follow us: https://www.instagram.com/microcosmcoaching/

🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, what’s total hype, and how to avoid sabotaging your fitness.🎙️ In this science-backed and slightly spicy episode, Zoë and Coach TJ cover:Why we hate run streaks (and what to do instead)Whether sitting at aid stations is a recovery tactic or a race-enderA listener Q on how to train for an ultra and a marathon at the same timeA full breakdown of heat training: protocols, timing, and the real benefits of sauna and hot bathsThey also bust heat training myths, explain why sweat testing matters, and dive into how to use heat adaptation without overtraining. Whether you're racing Western States or just trying not to melt this summer, this one’s a must-listen for endurance athletes.⏱️ TIMESTAMPS00:00 – Cookie check & intro02:40 – Hot or Not: Run streaks07:10 – Hot or Not: Drinking milk in ultras09:15 – Hot or Not: Sitting at aid stations14:00 – Listener Q: Training for Never Summer + Berlin23:10 – Heat training: myths, methods & evidence35:00 – How to heat train without sabotaging your fitness50:30 – Recovery, timing, and the 6-day sauna protocol📣 Subscribe so you never miss an episode💻 Learn more about coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: @microcosmcoaching