The MicroCast

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 th...

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 Coac...

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 We...

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 Wes...

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. Zo...

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 dis...

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 i...

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 D...

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 down...

We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking a long-term, process-oriented approach for lifelong athletics Plus Spring Energy controversy Pop-tart update! Strength Training for older athletes cross training for athletes over 40 Protein intake...

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

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 microcos...

We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has finished 2nd at the Leadville 100, 1st at the Ring of Springs 100k and 1st at the Valkyrie 50k. She's a 5.14a climber and is sponsored by Scarpa. As well as been an accomplished athlete in two disciplines, Lucie is fast becoming a thought leader in...

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 als...

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...

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...

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 psyc...

This week we welcome Microcosm Coach and Athletic Trainer Zack Russell to the podcast to discuss the nuances of planning for your a-race. Including how to develop a 16 week plan with specific guideposts and intermediary goals to take you from where you are to where you want to go. As part of this discussion, we get into the importance of adopting your training the specific life constraints, priori...

Coaches TJ David & Zoë Rom talk about the pitfalls in New Year's Resolutions and how you can up level your resolutions by taking a habit and outcome based approach rooted in commitments to make those resolutions stick. They also get into a hot or not covering Stair Steppers, Racing Abroad, Kettle Balls and Crunches! microcosm-coaching.com microcosmcoaching@gmail.com

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 t...

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 th...

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 se...

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 Tran...

The Bad Ideas Draft! Hosted by coaches TJ David , Zoë Rom and special guest coach Sean Van Horn . From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade. Going snake style, our coaches go through five categories of "bad ideas" in the...

MicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Sitting down at aid stations -Running with music -Yoga for runners -Recovery Shakes Then, we dive into our Top 10 Favorite Workouts and WHY we love them! We get into some of the science behind the intention behind these workouts and when athletes might seeing them during training too! We close ou...