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!

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