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 Transition Season and why as an organization they've stopped calling it "off-season."

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 endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for the coach with the best "bad ideas."

Five Categories:

Microcosm-Coaching.com or [email protected]

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 out our call with a discussion around the importance of having hobbies and what we like to do for fun. As athletes, it's easy to go all, because we're committed to growth and excellence, but what happens if we lose that outlet due to injury or illness? How will that make us feel and how will we respond? By having other interests that we regularly pursue, we're not only ensuring we have additional tools to help us deal with challenges in our running journey's, but that we also aren't fully reliant on running to gain other important insights and appease other needs that we might have as humans. You'll definitely want to tune into this part of the discussion as there are tons of important takeaways for athletes and insights here.

If you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at ⁠microcosm-coaching.com ⁠or contact us at ⁠[email protected]⁠. Becoming a Sustainable Runner, by Zoê Rom and Tina Muir ⁠https://becomingasustainablerunner.com/ ⁠

MicroCAST: Hosted by Coaches TJ David and Zoë Rom.

MicroCAST: Hosted by Coaches TJ David and Zoë Rom.

On today's episode we cover hot or not topics:

-Toe Socks

-Carbon Shoes

-Out and Backs

-Being a Brand Ambassador

We also talk about a few of our favorite shows and movies of late: The Bear, La La Land. And how they paint important narratives about the importance of relationships in going for big dream goals, the coach-athlete relationship, non-linear growth and finding purpose.

In the meat of our discussion, we get into Training Adaptations and Timescales for Adaptations. From early, to imtermediate, to advanced adaptations as well as structural adaptations, we talk the listeners through some of the physiology we're aiming to improve on in the training process, how long it takes to realize those adaptations and what athletes can expect to feel along the way. We also talk about the importance of consistency, habit forming behaviors and mindset, as well as the pit falls to avoid in the process.

If you have any feedback, a question for a future call or are looking for support in your running journey, please visit us on the web at microcosm-coaching.com or contact us at [email protected].

Resources: Understanding the Timeline of Adaptations, by Coach Cliff Pittman https://www.trailrunnermag.com/training/understanding-the-timeline-of-training-adaptations/

Today's chat, hosted by ⁠⁠⁠TJ David⁠⁠⁠ and ⁠⁠⁠Zoë Rom⁠⁠⁠ takes a reverse course, starting with six Hot or Not Topics: UTMB, UTMB Theme Music, Ice baths, Hot tubs, World Championships, and Writing a Book. Then we get into a discussion around Coach Zoë's new book, which she co-authored with Tine Muir, "Becoming a Sustainable Runner." In this conversation, we touch on some of the important aspects of sustaining your individual running journey, including building a healthy identity, having a healthy relationship with outcomes, and how to recognize self-sabotage. We also discuss the importance of breaks within the context of consistent training, and how to implement breaks into training. From here, the conversation dives into the importance of community, and how communities are only as strong and sustainable as the healthy individuals that make them up. Our conversation touches on the importance of the "group effect" in environmental stewardship and policy making, as well as some of the myths that have embedded themselves in talk about sustaining the planet.

Toward the end of our call, Z provides some commentary around "bootcamps" in preparation for big races and TJ also talks about the importance of non-linear recovery after long races.

Resources:

Today's chat, hosted by ⁠⁠⁠TJ David⁠⁠⁠ and ⁠⁠⁠Zoë Rom⁠⁠⁠ takes a reverse course, starting with six Hot or Not Topics: Caffeinated gels, Mash potatoes, Magnesium, Hot tubs, International racing and Running alone. Then we get into TJ's race at the Leadville 100, touching on some fun takeaways from the race and TJ's perspective on how this will impact his coaching. We finish off the call talking about some book reviews on Z's new book, "Becoming a Sustainable Runner" and Zoë proposal to TJ at mile 98 of Leadville.

On today's Call, Coaches TJ David and Zoë Rom dive into dealing with uncertainty, and offer some grounding tools and techniques to help athletes who might be feeling anxiety about a life event, training or an upcoming race. Coaches TJ and Zoë also dive into training when sick, and offer some practice solutions and takeaways for athletes to think about when making adjustments for training due to illness. The call follows this up with a discussion around Hot Water Immersion, specifically a 3,6 or 12 day protocol, referencing the study in the show notes. The meet of today's discuss talks about the nuances of the Leadville 100 course, TJ and Zoë's history at the race, and TJ's training leading up to the event. They also have some awesome hot or not topics toward the end, so stick around for those!

Today's chat, hosted by ⁠⁠TJ David⁠⁠ and ⁠⁠Zoë Rom⁠⁠ dives into the biggest obstacles we've faced in our running journeys and how we dealt with them. Plus, we talk about working remote, getting vulnerable around a big book tour, and training while traveling. This episode is packed with takeaways for athletes of all levels, and wraps up with some hot or not questions that touch on our perspective around taking breaks from training and coaching. You won't want to miss any of it.

Resources:

-⁠⁠Microcosm Coaching⁠⁠ - Personalized Plans, Daily Feedback, Reach Your Goals!

-The Stress/Rest Balancing Act - https://www.microcosm-coaching.com/microblog/the-stressrest-balancing-act/

-Tough Athletes Respond to Adversity - https://www.microcosm-coaching.com/microblog/tough-athletes-respond-to-adversity/

-⁠⁠Becoming a Sustainable Runner⁠⁠, by Tina Muir and Zoë Rom

Today's chat, hosted by ⁠TJ David⁠ and ⁠Zoë Rom⁠ dives into the challenges of covering a super long, remote and technical race like the Hard Rock 100. The challenges of running a business and the constant work it takes to learn, adapt and be open to change. We take inspiration from NF's song, "Hope" and talk about what it means to us, while also reflecting back on "Champions Mindset" in the context of TJ's big win and 15 minute PR at the Silverton Alpine Marathon last weekend. We finish up by getting into how we both got into running and what advice we wish we could give our younger selves. This episode is jam packed with tons of goodies and takeaways, so you won't want to miss any of it.

Resources:

-⁠Microcosm Coaching⁠ - Personalized Plans, Daily Feedback, Reach Your Goals!

-Fuel Like a Boss - Microcosm Coaching & Kylee Van Horn, Fly Nutrition https://www.microcosm-coaching.com/microblog/fuel-like-a-boss-for-long-runs-and-races/

-⁠Becoming a Sustainable Runner⁠, by Tina Muir and Zoë Rom