We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach’s Nightmare: how do you even begin to train for a 200-mile race?

We break down the science (and the gaps) behind 200+ milers—what we know, what we don’t, and where vibes are still doing the heavy lifting. Spoiler alert: there's a lot we’re still learning, and that makes it all the more exciting. Finally, we explore training adaptation timelines. How long until your workouts actually start working? Why do so many plans miss the mark? And what’s the best way to build lifetime fitness?

Whether you're gearing up for a backyard ultra or just trying to stick to a new routine, this episode is your nerdy, no-BS guide to what’s really going on under the hood.

Topics Covered:
– Hot or Not: Training Camps, Quick Fixes, Altitude Camps
– The research (or lack thereof) on 200+ mile races
– Sleep, fueling, and cognitive decline in ultras
– Why training is an act of faith
– How long it actually takes for your training to work
– The difference between feeling fit vs. being fit
– Why consistency always beats hero workouts
– How we’re coaching at the edge of what science knows

Resources + Links:

• Want to train with us? microcosm-coaching.com

• Send us your Coach’s Nightmare: [email protected]

• Leave a rating + review if you love the pod—it really helps us out!

• Follow us on Instagram: @microcosmcoaching

Welcome back to the pod! This week, we’re diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run bananas. 🔥

We kick things off with our "Hot or Not" segment, tackling the big questions:

• Is low heart rate training still hot?

• Should you actually enjoy running in the dark?

• Mid-run bananas — are they a fiber bomb or a fueling win?

• Post-run beers: celebration or sabotage?

Then, we tackle Coach’s Nightmare: how to train smart through surprise heat spikes 🌡️ and stay safe while adapting to spring and summer running.

PLUS: We go full geek mode on post-ultra recovery — what’s really happening inside your body after you cross the finish line, from CK levels to CNS fatigue. We unpack:

• Muscle damage and inflammation

• Hormonal shifts and post-race blues

• Hydration science and kidney stress

• Why you might feel mentally ready before your body truly is

Finally, we debunk the myth: Do ultras make you slower?
Spoiler alert: done right, they can actually make you faster. We explain:

• How endurance supports speed

• Post-ultra supercompensation windows

• Year-round speed maintenance strategies

• Mental toughness as a speed advantage

💌 Got a Hot or Not topic or burning question? Email us!
➡️ [email protected]

If you enjoyed the show, please rate & review! It helps new listeners find us and keeps the pod thriving.

Connect with us:

• Microcosm Coaching: microcosm-coaching.com

• Instagram: @microcosmcoaching

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

We cover:

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

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

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

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

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

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

• Microcosm Coaching: microcosm-coaching.com

• Got a weird aid station story or a castle-based race you love? Email us: [email protected]

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

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

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

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

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

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

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

Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive into the history, science, and harmful messaging behind the idea that lighter always equals faster. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes spitting out extra grams (yes, really), the obsession with weight and performance has been around for centuries—but does it actually make you faster?

We break down:
✅ The origins of racing weight and why it became a fixation in endurance sports
✅ The pseudoscience and diet culture messaging that often fuels weight-related pressures
✅ Why weight alone doesn’t define performance—and what really matters for strength, speed, and endurance
✅ How chasing an “ideal” weight can derail not just your training, but your health

Whether you’ve ever been told to hit a specific race weight, or you’re just curious why so many athletes fixate on the scale, this episode unpacks the real science behind body composition and performance—and why your worth isn’t measured in grams.

🔗 Follow & Connect with Us!

🎙 Subscribe to Your Diet Sucks for weekly deep dives into performance nutrition, fueling myths, and endurance science. Follow us on Instagram: @YourDietSucksPod

🏃‍♂️ Looking for personalized coaching to reach your running goals? Check out Microcosm Coaching for expert training plans, coaching, and community support: @microcosmcoaching or microcosmcoaching.com

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

🔥 Topics Covered:

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

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

🔗 Follow & Connect:

• 📩 Website: microcosm-coaching.com
• 📷 Instagram: @microcosmcoaching
• 🎥 YouTube: Subscribe Here

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

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

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

📩 Got a question for us? Send your hot or not topics or training questions to: [email protected]

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

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

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

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

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

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

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

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

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!