The MicroCast

Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.

🎙️ You’ll learn:

• How to identify and feel steady state, tempo, and threshold efforts

• What’s happening physiologically at each intensity

• Common training mistakes (like running all your easy runs too hard)

• How to apply these workouts in your next training cycle

• Why effort-based training helps you avoid burnout and improve consistency

  
  

⏱️ Timestamps00:00 – Intro & “Hot or Not” segment10:30 – Listener Q: What to train for next after a big race25:15 – What’s the difference between steady state, tempo & threshold?40:10 – How to know if you’re doing these workouts right55:00 – Coaching takeaways: how to use intensity intentionally

📣 Subscribe to the MicroCast wherever you get your podcasts💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels harder than road or trail running, and how to actually use it to your advantage. They’ll unpack the biomechanics, heat buildup, and calibration quirks that make treadmills deceptively tough — and how to dial in effort-based training so you get real aerobic gains (without chasing meaningless numbers).

Then they dive into adaptogens — what the science really says about ashwagandha, rhodiola, and all those “stress-busting” mushroom blends — and what actually works for performance and recovery.

You’ll walk away with a five-part recovery framework that prioritizes sleep, fueling, and nervous-system regulation over gadgets and gimmicks.

Plus: we’re kicking off our Run Your Best Marathon at Boston webinar series — four sessions that walk you through pacing, fueling, taper, and race-day execution with detailed tools and pro-level insight. Whether you’re running Boston or any spring marathon, this series will help you show up calm, confident, and ready to crush it.

🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training for a marathon, ultramarathon, or just building consistency. We talk pacing, mindset, and how to avoid the common mistakes that keep runners from improving.

Zoë and TJ also tackle big listener questions about injury recovery, identity, and how to keep your fire burning when progress stalls. Plus, our Hot or Not segment covers official race photos, trusting weather forecasts, and whether sleep masks really work for runners.

If you’ve ever wondered how to train smarter—not just harder—this episode is packed with practical endurance training tips you can use right away.

⏱️ TIMESTAMPS00:00 – Intro & life updates08:30 – Hot or Not: Race photos, forecasts & sleep masks23:10 – Reddit Q&A: Mindset during injury recovery47:22 – Five ways to nail your next workout1:23:00 – Recap & closing thoughts

📣 Subscribe so you never miss an episode.💻 Learn more about coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.

First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?

From there, we answer a listener’s Reddit-inspired question: does standing at your desk actually build endurance? (Spoiler: “time on feet” isn’t the same thing as running stress.)

Finally, we take on the sacred cow of 3:1 deload cycles. Instead of sticking to the calendar, Zoë and TJ explain why recovery is more personal—and how to spot the real-life signs you’re ready for a down week.

Topics: Hot or Not gear, weighted vests, standing desks, deload weeks, recovery cues.
Subscribe so you never miss an episode.
Work with us: Microcosm Coaching

00:00 – Intro & Welcome

What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences at the Run Rabbit 100 — from a top-five finish in brutal conditions to making the hard call to DNF.

You’ll learn how ultrarunners can adjust goals mid-race, why safety should always come before ego, and how to recognize when “excellence” means stopping instead of pushing through. We also dive into ultramarathon-induced corneal edema (yes, your vision really can blur mid-race), hydration mistakes that derail performance, and the mindset shifts that help athletes stay resilient when plans fall apart.

🎙️ Topics Covered:

• Mental flexibility when races don’t go as planned

• The decision-making process behind a DNF

• What corneal edema is and how it happens in ultramarathons

• Hydration and fueling mistakes to avoid

• Building toughness and resilience through consistent training

📣 Subscribe so you never miss an episode.💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach Zoë and TJ share five evidence-based taper strategies to help you arrive fresh, confident, and ready to race.

You’ll learn why cutting volume (not everything) is essential, how to keep just enough intensity to stay sharp, why sticking to your weekly rhythm matters, and how to stay specific without wrecking your quads. Most importantly, we dive deep into the mind game: how mental fatigue can add up to 45 minutes to your ultra, and practical ways to externalize choices, simplify logistics, and beat decision fatigue at aid stations.

🎙️ In this episode:

• Taper madness, athlete vs. coach brain

• Decision fatigue & the “trash → bottles → food → go” mantra

• Why overpacking hurts more than it helps

• The five-point taper plan you can actually trust

⏱️ TIMESTAMPS
00:00 – Welcome + race-week vibes14:00 – Mental fatigue & decision-making22:00 – Aid station systems that save minutes36:00 – The 5-point taper framework44:00 – Final checklist & taper mindset

📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.

Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They then discuss surprising new evidence that social media use before training may blunt your skill development and endurance. Finally, they dig into a groundbreaking study on muscle damage in ultras, why durability may matter more than VO₂max, and practical training strategies to keep your legs from blowing up on race day.

Scroll to the bottom to see our citations for this episode!

⏱️ TIMESTAMPS00:00 – Intro + Run Rabbit taper talk09:42 – Colon cancer study explained28:50 – Social media and mental fatigue in athletes42:00 – Muscle damage vs. GI distress in ultras01:20:15 – Practical training takeaways

📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com/📸 Follow us: https://www.instagram.com/microcosmcoaching/

Citations:

American Cancer Society. (2024). Colorectal cancer early detection, diagnosis, and staging. https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging.html

Freitas-Junior, C. M., da Silva, J. G., Oliveira, D. V., & Melo, G. F. (2025). Pre-training social media use impairs skill efficiency and increases mental fatigue in athletes. European Journal of Sport Science. Advance online publication. https://doi.org/10.1080/17461391.2025.xxxxx

Marcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008

Nyberg, S. T., Batty, G. D., Pentti, J., Virtanen, M., Alfredsson, L., Fransson, E. I., ... & Kivimäki, M. (2018). Cardiorespiratory fitness and cancer risk: Findings from the HUNT study and meta-analysis. British Journal of Sports Medicine, 52(12), 871–878. https://doi.org/10.1136/bjsports-2017-098391

Tiller, N. B., & Millet, G. Y. (2025). Muscle damage as a primary predictor of ultramarathon performance: A paradigm shift in endurance research. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-025-0xxx

Vainshelboim, B., Fuchs, D., Kramer, M. R., Lima, R. M., & Arena, R. (2023). Cardiorespiratory fitness and risk of colorectal cancer: A population-based cohort study of 177,709 men. International Journal of Cancer, 153(5), 880–888. https://doi.org/10.1002/ijc.34567

Zhu, W., Wadley, A. J., Sculthorpe, N., & Carter, H. (2021). Effects of social media use on swimming performance: The role of mental fatigue. Journal of Sports Sciences, 39(4), 405–412. https://doi.org/10.1080/02640414.2020.1835229

🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down the science and practical strategies behind volume in endurance training, plus why aid station efficiency and fueling myths matter just as much for your ultramarathon success.

🎙️ In this episode, your coaches cover:

• Hot or Not: Car camping before races, pacers, downhill repeats, and “fat adaptation”

• How to move through aid stations like a Formula One pit stop (and avoid wasting precious minutes)

• Why training volume drives aerobic fitness — and how to build it safely

• Red flags for overtraining and when to dial back your mileage

• Science-backed principles for progressing volume year over year without injury

🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.

🎙️ In this episode, we cover:

• Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loading

• The science behind interval design: VO₂ max, threshold, steady state, and strides—made simple

• Five proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves races

• Practical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter

⏱️ TIMESTAMPS
00:00 – Intro & Boot Camp recap
08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading
29:15 – Listener question: Is interval design random or scientific?
44:10 – The science of pacing ultras: five strategies that work
1:13:00 – Training takeaways + coaching insights

📣 SUBSCRIBE so you never miss an episode
💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com
📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and registered dietitian Kylee Van Horn tackle common endurance nutrition myths, from carb loading to high-carb fueling in larger bodies, and why “earning” the athlete label is holding runners back.

You’ll hear practical tips for training your gut, troubleshooting race-day nausea, and avoiding the pitfalls of constantly changing your fueling plan. Plus: the science behind carbohydrate periodization, why hydration is the foundation of fueling, and how to rethink your athlete identity to train smarter and recover faster.

In this episode:

• High-carb fueling strategies for endurance athletes

• Carb loading for training vs. race day

• Gut training and avoiding mid-race stomach shutdowns

• Fueling considerations for larger-bodied runners

• Why everyone who trains is an athlete — and should fuel like one

⏱ TIMESTAMPS

00:00 – Intro & training updates

03:02 – Athlete identity and fueling mindset

16:07 – High-carb fueling in larger bodies

24:31 – Carb loading & carbohydrate periodization

36:22 – What to do when you can’t eat or drink mid-race

42:09 – Beam Minerals and electrolyte marketing claims

📣 Subscribe so you never miss an episode

💻 Learn more about 1:1 coaching with Microcosm: microcosm-coaching.com

📸 Follow us on Instagram: @microcosmcoaching