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!

How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable takeaways for runners of all levels.🚀 What You’ll Learn in This Episode:🏃‍♂️ Fueling for performance—why under-eating kills endurance and how to optimize carbs💪 Recovery as training—how to prevent injuries before they start🔥 Strength training for runners—small movements, big payoffs🦵 Common running injuries—how to prevent and treat plantar fasciitis, Achilles tendonitis, knee pain & more🧠 Mental toughness techniques—how to reframe failure, develop resilience & control the controllable🏔 Treadmill vs. Trail Running—how to adapt your training for different terrains📅 How to structure your week—balancing hard days, easy days, and long runs💡 Key Takeaways:✅ Fuel like an athlete—running fasted won’t make you faster, just slower and more injury-prone✅ Recovery is non-negotiable—treat it like training, not an afterthought✅ Strength training = injury prevention—two minutes of monster walks can save your knees✅ Your PT is your best training partner—don’t wait until you're injured to find one✅ Mindset matters—self-talk, visualization, and reframing failure are essential tools✅ Treadmill running is real running—don’t apologize for using it!⏱ Episode Breakdown:00:00 - Intro: Why Fueling Matters More Than You Think06:08 - Recovery is Training: Why Rest is Just as Important as Workouts12:05 - How to Structure Your Training Week for Maximum Gains17:51 - Treadmill vs. Trail Running: Does it Translate?23:50 - The Truth About Fueling for Long Runs (And What Instagram Gets Wrong)30:08 - The Most Common Running Injuries (And How to Avoid Them)31:32 - Achilles Tendonitis: How to Manage & Prevent It33:44 - Hamstring Issues & How to Strengthen Your Weak Links35:20 - Ankle Injuries: Prevention & Recovery Strategies39:35 - Mental Blocks: How to Identify & Overcome Them42:40 - Reframing Failure: The Mindset Shift You Need46:30 - Self-Talk & Visualization Techniques for Performance51:31 - Why Controlling the Controllable is Key to Racing Well🎧 Tune in now for expert insights from Zoë & Coach TJ David that will help you train smarter, recover better, and build a stronger mindset!

Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with Zoë’s latest training insights, diving into why recovery is a game-changer for long-term performance. Then, they rank electrolytes and explain how these tiny but mighty minerals impact hydration, endurance, and overall performance.

Next up: how to tell if your relationship with running is actually healthy. Zoë and TJ unpack common red flags—like training obsession and burnout—and share practical ways to keep the sport fun and sustainable. They also bust some of the biggest myths about running form, advocating for a natural, intuitive approach instead of overanalyzing every step.

Finally, they dig into the importance of easy running—why slowing down can actually make you a stronger, faster, and more injury-resistant runner. Plus, they break down the difference between recovery runs and endurance sessions so you can train smarter, not harder.

What You’ll Learn:
✅ Why recovery is a secret weapon for endurance athletes
✅ The best electrolytes for performance & hydration
✅ Signs of an unhealthy relationship with running (and how to fix it)
✅ How to stop overthinking your running form
✅ Why slowing down can make you faster & prevent injuries
✅ The difference between recovery runs and endurance training

Hit play for expert insights that’ll help you run stronger, stay healthy, and keep loving the sport! 🎧🏃‍♀️💨

Chapters

00:00 Weekend Training and Recovery Insights

08:12 Assessing Your Relationship with Running

15:09 Identifying Signs of Unhealthy Running Habits

21:00 Practical Solutions for Healthy Running Relationships

26:20 Running Form: Myths and Realities

38:06 The Importance of Easy Running

47:45 Conclusion: Embracing Recovery and Accountability

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:

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:

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

Winter miles, we’ve got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon.

We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differences between trail and road running, and dive into lactate threshold training to help you crush your next run.

🎧 Tune in for:

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:

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!

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.

In this episode, we’re covering:

Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs.

Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and self-direction in both running and life. They also tackle the balancing act of preparing for major races while managing big life events, like weddings, and stress the importance of nailing the basics: consistency, volume, intensity, nutrition, and recovery.

This episode is packed with insights for endurance athletes looking to build long-term success while staying grounded and intentional. Whether you’re chasing your next race goal or seeking inspiration for life off the trails, this conversation is for you!

Chapters

00:00 The Nature of Time and Its Perception

02:40 Reflections on 2024: Highlights and Lowlights

05:49 Training Volume and Recovery Insights

07:17 Setting Standards and Unfinished Business

10:47 Personal Growth and Career Changes

13:33 Coaching Philosophy and Community Support

16:20 Goals for 2025: Upcoming Races and Strategies

23:12 Preparing for Challenges: Lessons Learned

26:02 Preparing for Major Races

28:52 Balancing Life Events and Training

30:11 The Importance of Fundamentals in Training

31:59 Consistency: The Key to Long-Term Success

36:07 Volume: Building Up Your Running Capacity

38:47 Intensity: Finding the Right Balance

43:00 Nutrition: Fueling Your Body for Performance

48:52 Recovery: The Unsung Hero of Training

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.

Summary

In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversation, Zoe Rom discusses the importance of proper nutrition and training strategies for athletes, particularly in ultramarathon running. She emphasizes the significance of carbohydrate intake, aerobic training, and the risks associated with restrictive diets. The discussion also covers scientific studies on carbohydrate periodization, the emotional appeal of diet trends, and practical applications of nutrition periodization to optimize performance and recovery.

Chapters

00:00 The Runner's Mindset and Recovery Runs

13:29 Q&A: Training Questions from Reddit

22:25 Assessing Readiness for Upcoming Races

27:33 Training Strategies and Preparation

33:29 The Risks of Carbohydrate Restriction for Athletes

39:17 Study Findings on Carbohydrate Periodization

45:57 Practical Applications of Nutrition Periodization