The MicroCast

Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra?

In this episode, Zoë and Coach TJ break down five proven ways to build speed and endurance without burning out. They cover everything from running economy (and why it matters differently for ultras) to practical workouts like strides, hill sprints, VO₂ max intervals, and tempo runs, plus why easy running is essential for performance.

You’ll also hear:

• Why wildfire smoke and high AQI days can crush performance and when to take your training indoors

• The hidden costs of running with poles vs. hiking vs. run-walk strategies on climbs

• Real-world gear choices like belts, vests, and yes, even frozen Capri Suns

⏱ Timestamps00:00 – Adirondacks training recap + gear hot takes12:30 – Wildfire smoke, AQI, and safe training choices25:15 – Running economy: what it is and why it’s different for ultra runners36:10 – 5 ways to build speed: strides, hills, VO₂ max, tempos, and running easy

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

Coach TJ is on vacation this week, so we're dropping a recent favorite episode of YDS in the feed!

Protein is everywhere—from protein-packed cereals and bars to coffee creamers and even water—but how much do athletes and active people really need? In this special episode from Your Diet Sucks, journalist Zoë Rom and sports dietitian Kylee Van Horn, RDN, cut through the marketing hype to uncover the truth about protein intake, protein powders, and fueling for endurance performance.

What You’ll Learn in This Episode:

• Why protein is being added to almost every product on the shelf

• How much protein endurance athletes and active people truly need to build strength and support recovery

• The truth about protein powders, including contamination risks and how to choose a safe, effective option

• How diet culture and gendered marketing influence the way we think about protein

• The environmental impact of high-protein diets and animal vs. plant-based proteins

• Practical fueling and recovery strategies for athletes at every level

Resources & Links:

• Your Diet Sucks Podcast: Follow on your favorite app

• Microcosm Coaching: microcosm-coaching.com

• Follow Zoë Rom: @carrot_flowers_z

• Follow Kylee Van Horn: @kylee_vh

This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.

Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.

🎙️ Coach Zoë and TJ cover:

• Why fasted training is overhyped — especially for women

• What muscle scraping actually does (spoiler: not much)

• How to time your carbs, protein, and fat for performance and recovery

• Common fueling mistakes and how to fix them

• How to use the “performance plate” to match nutrition to your training

⏱️ TIMESTAMPS
00:00 – Intro & Hot or Not: Muscle Scraping, Racing with Phones, Elite DNFs22:33 – Reddit fueling question: Running fasted and bonking at 15 miles33:10 – Carbs, fat, and protein explained for endurance athletes56:02 – How to fuel before, during, and after long runs1:08:45 – Common mistakes & myths (hello, keto)1:16:45 – Takeaways and how to get help with your fueling

📣 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/

🔥 Wondering if you really need to follow your training plan to the letter? This episode unpacks how flexible training frameworks can actually make you a stronger, more consistent runner—especially when life gets messy.

🎙️ Coaches Zoë and TJ break down:

• What happens when you move a long run for weather—and whether it still “counts”

• How to tell the difference between healthy flexibility and sneaky perfectionism

• Why your body doesn’t know what a calendar is—but it does know stress

• The benefits of effort-based training and how to use RPE to adjust intelligently

• Lessons from the Silver Rush 50 and how to apply them to your own racing

⏱️ TIMESTAMPS
00:00 – Cracking NA beers & weekend recap
07:33 – Listener question: Can you move a long run and still recover?
17:41 – Why “recovery windows” matter more than calendar days
28:12 – The 36-hour rule and managing training stress
36:05 – Goal setting: outcomes, process, and athletic standards
48:20 – TJ’s Silver Rush 50 recap & requalifying for Leadville
01:04:10 – Real-life training flexibility: effort-based coaching & scheduling rest
01:17:22 – Building a flexible, sustainable training week

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

Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running Myths

Thinking about racing your way to peak fitness? In this episode, Coach Zoë and TJ break down how to use B races strategically in your ultramarathon or trail running season—and bust five of the worst myths that hold runners back. From compression boots and ankle socks to carbs and stretching, this one’s packed with evidence-based insight and a whole lot of hot takes.

🎙️ In this episode, we cover:

• What is a B race and why it matters for your A race prep

• How to pace and recover from a B race without derailing your season

• The five most damaging myths in running—from “no pain, no gain” to “perfect running form”

• Why carbs aren’t the enemy—and why dynamic warmups beat static stretching every time

⏱️ TIMESTAMPS00:00 – Intro & Rest Day Monday03:10 – Hot or Not: Compression boots, socks, and mandatory gear18:12 – How to plan and approach B races28:00 – Five worst myths that hurt runners’ progress47:46 – Why carbs matter for performance52:14 – What to do instead of static stretching

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

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race.

🎙️ Coaches Zoë and TJ from Microcosm Coaching cover:

• Why downhill running causes severe muscle damage and DOMS — and how to prevent it

• Key downhill running form tips to run smoother and stay injury-free

• Strength and plyometric exercises that build durability for downhills

• Mental cues to gain confidence on technical descents and lose fear

• Race pacing strategies to protect your legs and finish strong

• Whether zone 2 hiking can replace running as cross-training for ultramarathon training

⏱️ TIMESTAMPS00:00 – Welcome, coaching updates & roster spots06:18 – Western States recap & Abbey Hall’s 2024 win15:30 – Hot or Not: Weekly 45-minute runs in zone 317:58 – Hot or Not: Drinking V8 during or after runs20:19 – Listener question: Is hiking zone 2 cross-training?29:25 – How to master downhill running: technique, mindset, strength49:36 – Downhill pacing, mental strategies, and race execution56:15 – Why confidence in downhills transforms your trail running

📣 SUBSCRIBE so you never miss an episode with expert trail running advice.
💻 Ready for 1:1 coaching? Learn more: microcosm-coaching.com
📸 Follow us on Instagram for daily tips: @microcosmcoaching

Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed!

Feeling overwhelmed by running data? Wondering if you're training the “right” way? This episode dives deep into periodization strategies, how to choose the best gels for your gut, and which TrainingPeaks metrics actually matter. Whether you’re training for a marathon or an ultra, you’ll leave with smarter tools and a better understanding of how to adapt your training to real life.

🎙️ In this episode, Coach Zoë and TJ cover:

• Block vs. mixed periodization: which training style works best—and when

• Why “the best gel” is a myth, and how to find what works for you

• What to ignore and what to track in TrainingPeaks (TSS, IF, CTL, TSB explained)

• How to navigate training while traveling or dealing with tough conditions

⏱️ TIMESTAMPS
00:00 – Vacation chaos + running in rural Portugal
13:40 – Hot or Not: Block vs. Mixed Periodization
31:55 – What’s the Best Gel for Running?
42:10 – TrainingPeaks metrics that matter
1:08:10 – How to use data without becoming a robot

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

🔥 Training for a high-altitude ultramarathon like Leadville? Wondering if heat suits actually work — or if you really need to drop $1K on a hypoxic tent? This episode of the Microcosm Coaching podcast is your evidence-based guide to getting race-ready without falling for biohacking hype.

🎙️ In this episode, Zoë and TJ dive into:

• The science behind heat suits, overdressing, and sauna use for heat adaptation

• Why most pre-workout mixes and BCAAs aren’t worth your money

• How to actually prepare for races at altitude if you live at sea level

• What altitude training really does (and doesn’t) do for endurance athletes

• Practical race-week strategies to reduce symptoms of altitude sickness

⏱️ TIMESTAMPS
00:00 – Post-Italy updates & training talk05:00 – Pre-workout mixes: Hot or Not?08:00 – Are BCAAs useful for runners?11:30 – Heart rate monitors vs. RPE16:10 – Pole quivers & gear hot takes18:25 – Heat suits: do they actually work?27:30 – Debunking altitude myths41:00 – Training for Leadville from sea level47:00 – Race-week planning for altitude races53:00 – Bonus altitude tips & emotional context

📣 Subscribe so you never miss an episode
💻 Book a free coaching consult: https://www.microcosm-coaching.com
📸 Follow on IG: https://www.instagram.com/microcosmcoaching

GI distress. Muscle damage. Hyponatremia. Mental fatigue. Bad pacing. In this evidence-packed episode, we break down the five most common scientific causes of DNF (Did Not Finish) in ultramarathons—and how better training can help you avoid them.

Whether you're training for your first 50K or aiming to shave time off a hundred-miler, this episode covers actionable strategies to improve your fueling, hydration, strength, mindset, and race-day decisions.

🎙️ In this episode, Coach Zoë and TJ cover:

• The real reason most runners DNF—and it’s not bad luck

• How to train your gut (and brain) for ultra success

• What "lifting heavy" means for runners (and what it doesn’t mean)

• Why tracking calories burned is NOT hot

• How to stop sabotaging your race with early pacing errors

⏱️ TIMESTAMPS
00:00 – Pre-wedding chaos and podcast commitment
06:40 – Hot or Not: Progression Runs, Pausing Your Watch, and Calorie Tracking
22:19 – Strength Training: What "Heavy" Really Means for Runners
38:30 – DNF Science Deep Dive: GI distress, muscle damage, electrolytes, mental fatigue, pacing
01:18:10 – Why most DNFs = training errors, not race-day flukes

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

🔥 Want to train smarter and avoid common mistakes? This episode covers how to actually set your running zones — without falling into data traps or overtraining.

🎙️ This week, Coach Zoë shares insights from her VO2 max and lactate threshold lab test — and what it revealed about the accuracy of smartwatches, heart rate zones, and perceived effort. She and TJ break down:

• Why most athletes are using flawed training zones

• What "zone 2" really means — and why your easy days might not be easy enough

• The science of threshold, VO2 max, and how to test them (with or without a lab)

• The biggest mistakes athletes make with heart rate and watch-generated zones

• What effort-based training actually looks like in practice

⏱️ TIMESTAMPS00:00 – Hot or Not: Backwards treadmill walking08:15 – VO2 max testing: what it actually tells you18:50 – Why your heart rate zones are probably wrong25:00 – RPE vs. heart rate: which is better?31:00 – Field tests for setting your running zones41:20 – Common mistakes and when to recalibrate52:30 – Should you do a lab test?56:00 – Why RPE still reigns supreme

📣 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/