Today's chat, hosted by TJ David and Zoë Rom dives into the San Juan Summer Solstice 50 miler, recapping the event and Coach Z's process oriented goals for the day. We talk specifically about her goal to dictate the race from the start and later tie that into "The Champions" mindset- Champions aren't afraid to lose, and that's what makes them so dangerous! As the conversation continues, we do a deep dive into values and how values drive all we do as both athletes and humans. This chat encompasses a wide range of topics, with tons of great takeaways from aspiring athletes and coaches.

Resources:

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

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

We have a special guest this week, coach Kristen Schindler! Not only has Kristen been a long-term coach at microcosm, helping scores of athletes accomplish their big dreams each week, Kristen is also an accomplished runner and no stranger to the podium. 

On our call today, we dive into a life changing injury that Kristen sustained in 2022. That injury ended up being the impetus for deeper, inner change- and ultimately led Kristen to developing a healthy relationship with herself and running. 

This call is full of important takeaways and tips for athletes who are going through injuries, or are in doubt that their best performances are ahead of them.

Tools and Takeaways!

-⁠Self-Compassion⁠ workbook by Kristin Neff, PhD

-Learn how to build out and lean on your team of supporters and community

-The importance of accountability and working with PTs

-Doing the Inner Work around Identity, Outcomes and External Validation

-Dreaming big, even in the face of uncertainty

More info at https://www.microcosm-coaching.com/

Today's chat, hosted by TJ David and Zoë Rom dives into the improv comedy principle "Yes, and," as well as the importance of consuming enough protein to support recovery, and WSER Fomo. We also shift into an important conversation about the WHY behind the Microcosm Community and how to balance training with our inherent social needs has humans. After all, a goal isn't really a big goal, if you can do it alone. Toward the end of the call we get into some important Hot or Not takes- touching on best case use for Ice Vests, our biased via on zero drop shoes, and how to do race reports right!

Resources:

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

-Koopcast Ep 181. Protein for Ultrarunning with researcher Jose Antonio, PHD https://podcasts.apple.com/us/podcast/koopcast/id1489494447?i=1000614558665

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

Introducing a new format to the MicroCast, hosted by coaches TJ David & Zoë Rom - In today's chat, we get into challenges we worked through outside of running in the past week, something outside of running that we're currently obsessed with and our mindsets going into our races at UTMB Valhöll in Argentina last month. We chat about identity and the "never enough mentality" as well as Zoë's new book, Becoming a Sustainable Runner, and some fun talk aways from Taylor Swift and Matthew McConaughey. Make sure you stick around for the end where we get into some "hot or not" rapid fire questions too.

Resources:

-UTMB Valhöll Recap

-Visualization 101

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

We have a special guest this week, professional sport climber and coach, Dan Mirsky. Over a twenty plus year career, Dan has not only become one of the best climbers in the world, he’s also become a highly sought after coach with a wealth of knowledge that transcends climbing and sport. But, that journey hasn’t been linear.

In today’s call, Dan talks about a herniated disc injury in his lower lumbar spine and associated nerve pain that he sustained in 2019. The injury ultimately resulted in an open discectomy with laminectomy surgery and a challenging, year-long, non-linear recovery process that had him questioning if he’d ever climb at a high level again. Through our discussion, Dan talks about dealing with navigating uncertainty and shares the valuable insights that played an integral role in his ability to work through the injury and recovery process to achieve new heights in his climbing in the years post-op.

Throughout the call, we touch on specific tools for navigating challenges, the importance of mindfulness and mastery, as well as balancing outcome and process oriented goals. Dan also takes us on a deep dive into coping with failure, recognizing symptoms of burnout and the steps he takes for dealing with those feelings and sensations in order to perpetuate his love and passion for climbing forward long-term. There are so many overlaps and takeaways from this conversation that apply to runners and endurance athletes, but even moreso, they transcend sport completely. I hope you enjoy this call!

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, 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]

We have a very special guest this week, microTEAM member and athlete Zena Robinson. Zena joins us today to talk about her experience running, and finishing 100 Millas Sierras Del Bandoleros, a steep 100 miler in the south of Spain. This was a dream race and performance for Zena, and in today’s microCHAT we get into the nuts and bolts of what it took to not only train for the event, but finish it in style! We talk about her background, training, and how we changed her approach to training in the lead up to this race and why that was so impactful for her. During our conversation, we uncovered important insights from the process that have the potential to impact and influence how other athletes train and race, with particular attention to process oriented goals and intuition.

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, 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]

Coach Zoë and I had a wonderful experience at the UTMB Valhöll race in Cordoba, Argentina and this call is all about recapping that experience. From our training through a wet and snowy colorado winter, to our mindsets, process oriented goals and expectations for the race - to how we dealt with challenges and a race that ended up being more technical, hotter and longer than expected, we get into all the good stuff. There are a lot of important insights for athletes on this call, particularly with regard to choosing goals, mindset, flexibility, working through setbacks and personal growth. We landed on our first international podiums out there and this was clearly an exciting experience for us- but what really makes it so special is all the trials we’ve gone through to get to this point. The journey is everything!

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, 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]

Microcosm Coaching Team Call 04/28/2023

Today’s call is all about the habits we see our most successful athletes exhibit in the training process. This isn’t a call about consistency, successful athletes have already laid that groundwork, and it's not about choosing the right goals, successful athletes already understand that process. This is about the small things, the glue that holds everything together and helps perpetuate the process forward through ups and downs, season after season, goal after goal. It’s about getting to the nuts and bolts of what separates athletes who grow continually over time and athletes who don’t. The point here is that we can adopt some of these habits, routines, attitudes, beliefs and ways of being and use them to skill up, to get to the next level. Both in athletics and life!

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, 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]

Microcosm Coaching Team Call 03/24/2023:

-Whole Food Versus Sports Nutrition

If you’re a long time listener of this podcast, please do us a favor and rate and review us

on your preferred listening platform. This helps us continue to build our community and

get more interesting and important conversations out there.

As usual, 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]