The MicroCast

By Microcosm CoachingSports Running

The MicroCast episodes

February 05, 2024 The Zen of Performance with Author, Athlete and Philosopher Francis Sanzaro, PhD
We had a very special guest in the studio for this week's podcast - Athlete, Doctor of Philosophy and Religion and Author Francis Sanzaro!
Francis is a multi-time author and accomplished climber and alpinist and our discuss today centered around Francis' new book "The Zen of Climbing." I recently read this book and it was a total page turner. It combined spirituality, sports psychology and performance together in a neatly packaged and practical way I hadn’t heard articulated before. I just couldn’t put it down. Although the book looks at performance through the lens of climbing, the lessons and insights in this book can easily be applied to a multitude of disciplines within endurance sports and even to life.
Together, Francis and I explored a central theme and Zen Principle, Big and Small mind and used that framework to look at topics like Failure, Self-Talk, Why Confidence is Overrated and our Attachment to Outcomes. I’m so excited to share this talk!
You and check out Francis' other publications and Ted Talks at his website here: http://www.fsanzaro.com/public-speaking.html
You can pick up his book here:
https://www.amazon.com/s?k=the+zen+of+climbing&hvadid=669935322924&hvdev=c&hvlocphy=9029198&hvnetw=g&hvqmt=e&hvrand=7895786812559663000&hvtargid=kwd-2047015315150&hydadcr=7680_13500496&tag=googhydr-20&ref=pd_sl_6o9kxk4taa_e
And follow him on socials here:
https://www.instagram.com/francis_sanzaro/
[email protected]
microcosm-coaching.com
1 hr 31 min
January 24, 2024 Planning for Your A Race + Stretching, Foam Rolling, Chiros & N/A Beverages with Coach Zack Russell
This week we welcome Microcosm Coach and Athletic Trainer Zack Russell to the podcast to discuss the nuances of planning for your a-race. Including how to develop a 16 week plan with specific guideposts and intermediary goals to take you from where you are to where you want to go. As part of this discussion, we get into the importance of adopting your training the specific life constraints, priorities and responsibilities you might have as a person, after all training doesn't happen in a vacuum. We also get into the importance of developing your why and purpose behind the event and then touch on how to best work on auxiliary goals, like preparing for altitude, heat, developing a nutrition plan and gear.
microcosm-coaching.com
[email protected]
58 min
January 15, 2024 Thinking about New Year's Resolutions? Try a habits and outcome based approach instead.
Coaches TJ David & Zoë Rom talk about the pitfalls in New Year's Resolutions and how you can up level your resolutions by taking a habit and outcome based approach rooted in commitments to make those resolutions stick. They also get into a hot or not covering Stair Steppers, Racing Abroad, Kettle Balls and Crunches!
microcosm-coaching.com
[email protected]
42 min
January 12, 2024 2023: A Year in Review & Celebrations, Peloton, The Real Core Work Runners Need & Normatech Boots
On this week's podcast, Coaches TJ David & Zoë Rom discuss 2023, from their most memorable moments, to pop culture, to their rose, bud and thorn. This conservation spans everything from relationships and life to athletics to coaching and business. As usual, the two also discuss several hot or not topics, including Normatech Boots, Peloton, Planks and Clif Bars. You won't want to miss this episide.
[email protected]
microcosm-coaching.com
55 min
December 11, 2023 Our Favorite Influencer, The Essentials of the Coach-Athlete Relationship, Managing New Life Stress Strategies & WSER Waitlist Mindset
Coaches TJ David & Zoë Rom discuss their favorite influencer, plus Training Peaks, Foam Rolling, and Flat Coke in their opening "Hot or Not" segment. From there they move into an in-depth discussion around the Four Essentials to the Coach-Athlete relationship. They also discuss some tools for managing new life stress in the context of training as well as best approach for being on the "waitlist" of your A-Race.
e: [email protected]
w: microcosm-coaching.com
ig: @microcosmcoaching
1 hr 15 min
November 13, 2023 Intention versus Commitment & Progress - Plus Loop & Out and Back Races as well as Xtraining!
On this weeks' podcast, Coach TJ and Coach Zoë take a deep dive into the difference between operating on the level of intention and the level of commitment. We make a strong distinction between the two so athletes can gain awareness on the importance of both of these qualities of being, while also helping athletes make the shift to commitment in order to elevate their habits and routines in service of their goals. We also talk about the importance of commitment in support of progress, and some of the things we look for in the athletes we coach to help them and us determine whether they are making progress. We also touch on Loop and Out and Back Races, plus Xtraining and Saunas!
For more information, ⁠Microcosm-Coaching.com⁠ or ⁠[email protected]
1 hr 1 min
November 01, 2023 Microcosm 3.0 - What We've Learned. Plus Transition Season, Running Dates and Friends That Don't Run. Are they the best kind?
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."
They also provide some color commentary on running dates, friends that don't run, step-ups and sleeping in!
For more information, Microcosm-Coaching.com or [email protected]
54 min
October 09, 2023 The Bad Ideas Draft. Worlds Worst Nutrition, Training, Internet Takes, Gear and Wild Cards! From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks.
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:
Nutrition,
Training,
Internet Takes,
Gear and Wild Card!
We touch on:
Low Carb High Fat Diets
Hot Ham and Cheese Sandwiches
Skinnier is Faster
Making Your Own Gels
The Five Stages of Ultra Running Injuries
Time on Feet
Running 2-3 Days Per Week
The Squirrel Method
Run Streaks
It's Supposed to Be Hard
No Pain, No Gain
Training Advice from Influencers
Vibram Five Fingers
Desk Stationary Bike
Its Pretty so it Must be Good
Minimalist Shoes
Fasted Training
Keto
Going with the Flow of an unstructured Training Plan
100 Mile Weeks

Microcosm-Coaching.com or [email protected]
1 hr 9 min
October 02, 2023 Our Top 10 Favorite Workouts and WHY, plus The Importance of Hobbies and What we do for FUN, Thoughts on Running with Music and so much more!
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/ ⁠

1 hr 16 min
September 21, 2023 Run Rabbit Run 100 Recap & Takeaways + Blood & Sweat Test Hot Takes & Community Coaching Reflections
MicroCAST: Hosted by Coaches TJ David and Zoë Rom.
On today's episode we cover hot or not topics:
-Minimalist Shoes
-Backyard Ultras
-Sweat Tests
-Blood Test
Then, we dive into some reflections on the epic weekend our team and community had at the Run Rabbit Run ultras in Steamboat Springs, Colorado. As the conversion progresses, Coach Zoë recaps her day at the race, where she placed 7th and went well under 24 hours. Coach Zoë gets vulnerable, talking about her struggles with mental health following a disappointing and challenging summer of racing coupled with the launch of her new book and the tools and changes she made that helped her elicit a big performance breakthrough during the race. Athlete's will appreciate the detailed discussion around embracing change, confronting your own limits, and taking breaks for their integral role in Zoë's success. Her persistent pursuit of excellence and continued willingness to rewrite old, tired stories that weren't serving her so she could rise up into the athlete she has always been capable of being is truly inspiring and we hope you all enjoy.
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/
⁠
1 hr 12 min

About The MicroCast

From the publisher's feed

The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based…