The MicroCast

🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, what’s total hype, and how to avoid sabotaging your fitness.

🎙️ In this science-backed and slightly spicy episode, Zoë and Coach TJ cover:

• Why we hate run streaks (and what to do instead)

• Whether sitting at aid stations is a recovery tactic or a race-ender

• A listener Q on how to train for an ultra and a marathon at the same time

• A full breakdown of heat training: protocols, timing, and the real benefits of sauna and hot baths

They also bust heat training myths, explain why sweat testing matters, and dive into how to use heat adaptation without overtraining. Whether you're racing Western States or just trying not to melt this summer, this one’s a must-listen for endurance athletes.

⏱️ TIMESTAMPS00:00 – Cookie check & intro02:40 – Hot or Not: Run streaks07:10 – Hot or Not: Drinking milk in ultras09:15 – Hot or Not: Sitting at aid stations14:00 – Listener Q: Training for Never Summer + Berlin23:10 – Heat training: myths, methods & evidence35:00 – How to heat train without sabotaging your fitness50:30 – Recovery, timing, and the 6-day sauna protocol

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💻 Learn more about coaching: https://www.microcosm-coaching.com/
📸 Follow us on Instagram: @microcosmcoaching

Can AI replace a running coach? Should you hike or run uphill when training for an ultra? And what does real mental toughness look like for endurance athletes?
In this episode, Coaches Zoë and TJ unpack the latest research on AI coaching apps, discuss how mental toughness is often misunderstood in running culture, and share practical tools for building resilience through training, not just motivation.

You’ll also hear a detailed listener Q&A:
👉 Should you walk uphill during ultramarathon training, or train to run it?
We break down how to train smarter for long, steep races like the Swiss Alps 100 and Hardrock, and when specificity and effort-based training matter most.

🎙️ Topics covered include:

• The truth about Strava PRs and self-validating your progress

• What studies say about AI training plans vs. human coaching

• Why the “Goggins mindset” is outdated—and what works better

• Science-backed mental strategies to handle discomfort

• Whether running or hiking uphill builds better race-day performance

⏱️ TIMESTAMPS
00:00 – Heat training and local trail vibes04:30 – Hot or not: Strava PRs07:48 – AI coaching: What the research says24:30 – Listener question: Should I hike or run uphills in training?39:00 – Mental toughness, mindset myths, and endurance science1:02:00 – Practical ways to build resilience and race stronger

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💻 Learn more about Microcosm Coaching: https://www.microcosm-coaching.com/
📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

🔥 Think you know the best way to train? Think again. In this episode, Coaches Zoë and TJ tackle five of the most debated ideas in endurance training—breaking down what the latest science actually says about high vs. low mileage, pace vs. RPE, polarized training, strength work, and carbs. Whether you're self-coached or working with a running coach, this episode is packed with takeaways to help you train smarter, stay injury-free, and get better results.

🎙️ In this episode:

• High mileage vs. low mileage: What the research really says

• Pace, HR, or RPE? How to guide your training by feel (with data as a tool, not a rule)

• Is polarized training overhyped—or misunderstood?

• Strength training for runners: how much you really need

• The carb wars: what works, what doesn’t, and how to fuel for performance

⏱️ TIMESTAMPS
00:00 – Cold opens, coffee debates, and Coca-Dona live stream
07:50 – Debate #1: High vs. Low Mileage
19:55 – Debate #2: RPE vs. Pace or HR
35:00 – Debate #3: Polarized Training & Zone 2
44:00 – Debate #4: Strength Training for Runners
52:20 – Debate #5: Carbohydrate Needs for Endurance Athletes
1:00:00 – Final takeaways + how to apply the science to your training

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💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com
📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching

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What actually happens when you try to gut train with a cheeseburger? Why is stacking strength work after a run not always optimal? And what do we mean when we say “stress is stress”? In this episode, Zoe and TJ tackle listener questions and hot takes on fueling, shorts, and strength—but then dive deep into the neuroscience of stress, recovery, and performance.

Learn the truth about how your brain and nervous system respond to stress (from work and workouts), why effort-based training trumps metrics, and how to structure your training week for better results and fewer injuries. If you've ever wondered how to match your training to your actual life, this one’s for you.

📌 Topics Covered:

• Strength training timing: post-run vs. split session

• Fueling strategies: gels, chews, and why burgers don’t count

• Stress and the nervous system: understanding CNS fatigue

• Allostatic load, heart rate variability, and recovery cues

• How to periodize strength and avoid junk miles

• Why RPE matters more than your watch

Leave us a review & send us your questions: [email protected]
Learn more about coaching: microcosm-coaching.com

Want to train smarter—not just harder?
This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between.

From injury prevention to fueling, strength training, and how slow runs can actually make you faster—we’ve got you covered.

🎧 In this episode, we cover:

• Why runners following a structured plan are 76% less likely to get injured

• How running slowly helps you race faster (and what most people get wrong about “easy” running)

• The difference between polarized and pyramidal training—and how to use them

• How a single 90-minute run can boost your lactate threshold

• Why strength training improves running economy (and doesn’t bulk you up)

🧠 Referenced Studies:

1. Garmin RunSafe Injury Risk Study – JOSPT (2023)

2. Marathon Training Intensity Distribution – Sports Medicine (2024)

3. VO2 Max Training Intensity Meta-Analysis – Frontiers (2025)

4. Durability & Lactate Threshold Study – European Journal of Applied Physiology (2024)

5. Strength Training & Running Economy – Sports Medicine (2024)

📰 Related Read:
The Rise of Indie Running Brands – Outside Magazine

👟 Looking for a coach?
At Microcosm Coaching, we help everyday athletes build consistency, recover better, and train with purpose—without burning out.
→ Learn more at microcosm-coaching.com
→ Have questions? Email us: [email protected]

💬 If you enjoyed this episode:
Please subscribe, leave a rating & review, and share with a running buddy who wants to train smarter.

We're back—and this one's a certified banger. In this episode, we start with a round of Hot or Not, weighing in on training camps, six-week shred plans, altitude hacks, and the phrase “long slow distance.” Then, we dive into a listener-submitted Coach’s Nightmare: how do you even begin to train for a 200-mile race?

We break down the science (and the gaps) behind 200+ milers—what we know, what we don’t, and where vibes are still doing the heavy lifting. Spoiler alert: there's a lot we’re still learning, and that makes it all the more exciting. Finally, we explore training adaptation timelines. How long until your workouts actually start working? Why do so many plans miss the mark? And what’s the best way to build lifetime fitness?

Whether you're gearing up for a backyard ultra or just trying to stick to a new routine, this episode is your nerdy, no-BS guide to what’s really going on under the hood.

Topics Covered:
– Hot or Not: Training Camps, Quick Fixes, Altitude Camps
– The research (or lack thereof) on 200+ mile races
– Sleep, fueling, and cognitive decline in ultras
– Why training is an act of faith
– How long it actually takes for your training to work
– The difference between feeling fit vs. being fit
– Why consistency always beats hero workouts
– How we’re coaching at the edge of what science knows

Resources + Links:

• Want to train with us? microcosm-coaching.com

• Send us your Coach’s Nightmare: [email protected]

• Leave a rating + review if you love the pod—it really helps us out!

• Follow us on Instagram: @microcosmcoaching

Welcome back to the pod! This week, we’re diving deep into the science and strategy behind ultra recovery, speed training myths, and (yes) mid-run bananas. 🔥

We kick things off with our "Hot or Not" segment, tackling the big questions:

• Is low heart rate training still hot?

• Should you actually enjoy running in the dark?

• Mid-run bananas — are they a fiber bomb or a fueling win?

• Post-run beers: celebration or sabotage?

Then, we tackle Coach’s Nightmare: how to train smart through surprise heat spikes 🌡️ and stay safe while adapting to spring and summer running.

PLUS: We go full geek mode on post-ultra recovery — what’s really happening inside your body after you cross the finish line, from CK levels to CNS fatigue. We unpack:

• Muscle damage and inflammation

• Hormonal shifts and post-race blues

• Hydration science and kidney stress

• Why you might feel mentally ready before your body truly is

Finally, we debunk the myth: Do ultras make you slower?
Spoiler alert: done right, they can actually make you faster. We explain:

• How endurance supports speed

• Post-ultra supercompensation windows

• Year-round speed maintenance strategies

• Mental toughness as a speed advantage

💌 Got a Hot or Not topic or burning question? Email us!
➡️ [email protected]

If you enjoyed the show, please rate & review! It helps new listeners find us and keeps the pod thriving.

Connect with us:

• Microcosm Coaching: microcosm-coaching.com

• Instagram: @microcosmcoaching

We’re back from Italy—and wow, we’ve got stories. In this episode, Zoë and TJ break down their race experience at the Chianti Castles UTMB 123K: from hitchhiking to the start line (with 90 seconds to spare), to navigating boar stew and charcuterie at aid stations, to running through medieval castles in the rain. This is our most chaotic and most fun race recap yet.

We cover:

• Why racing internationally is more than just running in a different country

• How we trained for this muddy, punchy, unexpectedly difficult course

• What happens when your parents are your crew (hint: love, chaos, success)

• Hot takes on golden ticket races, fueling with coffee, and wedding injuries

• Our “Start/Stop/Continue” reflections on what we’re carrying forward after this

This isn’t just a race recap — it’s a conversation about trusting your training, redefining your athlete identity, and remembering to make space for joy (and pasta) along the way.

• Microcosm Coaching: microcosm-coaching.com

• Got a weird aid station story or a castle-based race you love? Email us: [email protected]

🎙️ If you enjoyed this episode, leave us a review, share it with your running crew, and subscribe so you never miss a post-race debrief.

In this episode of the MicroCast from Microcosm Coaching, we dive deep into the practical side of effort-based training, post-race recovery, and the psychology of goal setting. If you're looking to transition from heart rate-based training to RPE (Rate of Perceived Exertion), or if you're wondering how to structure your training when you don’t have a race on the calendar, this one's for you!

Topics Covered:
✅ Transitioning from Heart Rate Training to RPE: Why effort-based training leads to better performance and how to integrate it into your training.
✅ Signs of Proper Post-Race Recovery: Sleep, appetite, HRV, and the mental side of returning to running after a big race.
✅ The "No Goal" Season: How to stay motivated and train with intention when you don’t have a race coming up.
✅ Choosing the Right A-Race: A step-by-step guide to picking races that align with your values and long-term growth as an athlete.
✅ Common Running Questions Answered: Should you train with a weighted vest? How do you know when to replace your running shoes? What happens if you miss a training day?

Key Takeaways:
🔹 Running by feel (RPE) can improve pacing, prevent burnout, and help you better understand your body's signals.
🔹 Post-ultra recovery is different for everyone—listen to your body, track your energy levels, and be patient.
🔹 Goals are great, but consistent, value-driven training is what keeps you in the sport long-term.
🔹 The best A-race goals are ones that scare you a little, require help from others, and push you to grow.

🎙️ Listen now and take the next step in your running journey!

📩 Get Coached: Ready to level up your training? Connect with a Microcosm coach and take a small step toward big dreams: microcosm-coaching.com

🔗 Follow Us on Social Media:
📸 Instagram: @microcosmcoaching

Is “racing weight” really the key to better performance, or just another endurance sports myth? In this episode, Kylee Van Horn and Zoë Rom dive into the history, science, and harmful messaging behind the idea that lighter always equals faster. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes spitting out extra grams (yes, really), the obsession with weight and performance has been around for centuries—but does it actually make you faster?

We break down:
✅ The origins of racing weight and why it became a fixation in endurance sports
✅ The pseudoscience and diet culture messaging that often fuels weight-related pressures
✅ Why weight alone doesn’t define performance—and what really matters for strength, speed, and endurance
✅ How chasing an “ideal” weight can derail not just your training, but your health

Whether you’ve ever been told to hit a specific race weight, or you’re just curious why so many athletes fixate on the scale, this episode unpacks the real science behind body composition and performance—and why your worth isn’t measured in grams.

🔗 Follow & Connect with Us!

🎙 Subscribe to Your Diet Sucks for weekly deep dives into performance nutrition, fueling myths, and endurance science. Follow us on Instagram: @YourDietSucksPod

🏃‍♂️ Looking for personalized coaching to reach your running goals? Check out Microcosm Coaching for expert training plans, coaching, and community support: @microcosmcoaching or microcosmcoaching.com