The MicroCast

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

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