The MicroCast

Why do so many runners hit a wall in the second half of a race? Is it fueling? Pacing? Mental fatigue? In this episode, we break down the most common reasons runners struggle in the back half of their events—whether it’s an ultramarathon, marathon, or even a half marathon—and provide science-backed solutions to help you finish strong.

🔥 Topics Covered:

• The science of fatigue: muscular, metabolic, and neuromuscular breakdown
• Why your fueling strategy could be sabotaging your race (and how to fix it)
• The biggest pacing mistakes runners make
• Mental fatigue and the Central Governor Theory—what’s really holding you back?
• Strength training, gut training, and race-specific workouts to build durability

🎧 TUNE IN NOW to learn how to overcome fatigue and become a more resilient runner!

🔗 Follow & Connect:

• 📩 Website: microcosm-coaching.com
• 📷 Instagram: @microcosmcoaching
• 🎥 YouTube: Subscribe Here

This episode is packed with hot takes, science, and training wisdom.

🔥 In this episode, we cover:✅ The hot or not takes on hybrid athletes, run clubs, eventing races, and (yes) ankle weights!
✅ TSS (Training Stress Score): What it means, how to use it, and why your watch might be lying to you.
✅ What evidence-based coaching actually means—how we evaluate scientific studies, avoid pseudoscience, and make real-world coaching decisions.
✅ The science behind running, fueling, and why not every study is worth trusting.

💡 Bonus: Learn why you shouldn’t just copy what elite athletes do—and how to separate science from clickbait.

📩 Got a question for us? Send your hot or not topics or training questions to: [email protected]

📲 Follow & Connect:
💻 Website: microcosm-coaching.com
📸 Instagram: @microcosmcoaching
⭐️ Leave us a review if you love what you hear!

In this episode of the MicroCast, Zoë and TJ dive deep into a fascinating study that reveals the minimum effective dose of training needed to maintain endurance and strength. Spoiler: You might be doing way more than necessary.

💡 We cover:
✅ The real impact of missing workouts (it's not as bad as you think!)
✅ How long it actually takes to lose fitness (hint: longer than your anxiety says)
✅ The importance of frequency, volume, and intensity—and which one matters most
✅ Why endurance athletes panic-train after races and how to avoid it
✅ The secret to maintaining performance with just two runs per week
✅ How strength training fits into the equation (and how much you really need to do)

⏳ Key takeaways:
✔️ You don’t need to train at max volume year-round to stay fit
✔️ Resting doesn’t make you instantly out of shape—losing fitness is a much slower process
✔️ Prioritizing intensity over sheer mileage can keep you performing at a high level
✔️ Strategic recovery is essential, and sometimes doing less is the best way to improve

🔥 Plus: Hot takes on the price of fueling, a plea for more Hot or Not topics, and why cardiac drift might not mean what you think it does.

🎧 Listen now, and take a deep breath—skipping a workout won’t ruin your season.

👀 Resources & Links:
📄 Study referenced: Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time
📩 Send us your 'Hot or Not' ideas:[email protected]
📲 Follow us on Instagram:@microcosmcoaching
🌎 Learn more about coaching:microcosmcoaching.com

🎙️ Love the show? Leave us a review on your favorite podcast platform & share with a friend! 🚀

Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why your training should focus on time, not just miles, and how to use bootcamp-style weekends to train for an ultra without overtraining.

Hosts Zoë and Coach TJ David share their experience training for UTMB Chianti 120K—why they ditched racing in favor of a bootcamp, how to balance training fatigue vs. confidence, and whether data from your watch is actually helping or hurting your performance.

Plus, we answer a listener question: "How long should my longest run be?"

In This Episode, We Cover:✅ What an ultra training bootcamp is and why it works
✅ Time vs. mileage-based training: Which is better?
✅ How to avoid junk miles and overtraining
✅ The psychology of training fatigue—and why it may be a good sign
✅ Why your watch data might be lying to you
✅ The real key to long run success (Hint: It’s not distance)

🎧 Listen now and learn how to train smarter, not harder!

How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, mental reframing, and the best way to structure your training, this episode is packed with actionable takeaways for runners of all levels.🚀 What You’ll Learn in This Episode:🏃‍♂️ Fueling for performance—why under-eating kills endurance and how to optimize carbs💪 Recovery as training—how to prevent injuries before they start🔥 Strength training for runners—small movements, big payoffs🦵 Common running injuries—how to prevent and treat plantar fasciitis, Achilles tendonitis, knee pain & more🧠 Mental toughness techniques—how to reframe failure, develop resilience & control the controllable🏔 Treadmill vs. Trail Running—how to adapt your training for different terrains📅 How to structure your week—balancing hard days, easy days, and long runs💡 Key Takeaways:✅ Fuel like an athlete—running fasted won’t make you faster, just slower and more injury-prone✅ Recovery is non-negotiable—treat it like training, not an afterthought✅ Strength training = injury prevention—two minutes of monster walks can save your knees✅ Your PT is your best training partner—don’t wait until you're injured to find one✅ Mindset matters—self-talk, visualization, and reframing failure are essential tools✅ Treadmill running is real running—don’t apologize for using it!⏱ Episode Breakdown:00:00 - Intro: Why Fueling Matters More Than You Think06:08 - Recovery is Training: Why Rest is Just as Important as Workouts12:05 - How to Structure Your Training Week for Maximum Gains17:51 - Treadmill vs. Trail Running: Does it Translate?23:50 - The Truth About Fueling for Long Runs (And What Instagram Gets Wrong)30:08 - The Most Common Running Injuries (And How to Avoid Them)31:32 - Achilles Tendonitis: How to Manage & Prevent It33:44 - Hamstring Issues & How to Strengthen Your Weak Links35:20 - Ankle Injuries: Prevention & Recovery Strategies39:35 - Mental Blocks: How to Identify & Overcome Them42:40 - Reframing Failure: The Mindset Shift You Need46:30 - Self-Talk & Visualization Techniques for Performance51:31 - Why Controlling the Controllable is Key to Racing Well🎧 Tune in now for expert insights from Zoë & Coach TJ David that will help you train smarter, recover better, and build a stronger mindset!

Coaches Zoë Rom and TJ David break down the key ingredients for smarter training and a healthier relationship with running. They kick things off with Zoë’s latest training insights, diving into why recovery is a game-changer for long-term performance. Then, they rank electrolytes and explain how these tiny but mighty minerals impact hydration, endurance, and overall performance.

Next up: how to tell if your relationship with running is actually healthy. Zoë and TJ unpack common red flags—like training obsession and burnout—and share practical ways to keep the sport fun and sustainable. They also bust some of the biggest myths about running form, advocating for a natural, intuitive approach instead of overanalyzing every step.

Finally, they dig into the importance of easy running—why slowing down can actually make you a stronger, faster, and more injury-resistant runner. Plus, they break down the difference between recovery runs and endurance sessions so you can train smarter, not harder.

What You’ll Learn:
✅ Why recovery is a secret weapon for endurance athletes
✅ The best electrolytes for performance & hydration
✅ Signs of an unhealthy relationship with running (and how to fix it)
✅ How to stop overthinking your running form
✅ Why slowing down can make you faster & prevent injuries
✅ The difference between recovery runs and endurance training

Hit play for expert insights that’ll help you run stronger, stay healthy, and keep loving the sport! 🎧🏃‍♀️💨

Chapters

00:00 Weekend Training and Recovery Insights

08:12 Assessing Your Relationship with Running

15:09 Identifying Signs of Unhealthy Running Habits

21:00 Practical Solutions for Healthy Running Relationships

26:20 Running Form: Myths and Realities

38:06 The Importance of Easy Running

47:45 Conclusion: Embracing Recovery and Accountability

In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner.

You’ll hear Zoë and TJ break down:

TJ brings his coaching expertise to the conversation, busting myths in endurance training—like the overhyped benefits of weighted vests 🦺—and emphasizing the importance of:

Chapters

00:00 Boot Camp Reflections and Milestones

06:56 Power Ranking Favorite Races

18:52 Training for your first ultramarathon

25:47 Training for Endurance: Balancing Life and Running

29:06 The Importance of Recovery in Training

30:06 Should runners train with weighted vests?

37:45 Building Volume: Gradual Progression in Training

46:08 Structuring Training: Density and Periodization

Winter miles, we’ve got your back! Coach Zoë Rom and Coach TJ David tackle everything you need to know about cold-weather training, from staying motivated in the chill to making the treadmill your secret weapon.

We also break down the best road running shoes (power rankings, anyone?) and settle a hot debate: bacon vs. bananas for potassium—the answer might surprise you. Plus, we explore the differences between trail and road running, and dive into lactate threshold training to help you crush your next run.

🎧 Tune in for:

Join Coach Zoë Rom and Coach TJ David as they dive into the science and strategies behind optimizing endurance performance. In this episode, the hosts explore:

Whether you’re a seasoned ultrarunner or just starting your endurance journey, this episode is packed with actionable tips and expert insights to elevate your training.

⛰️ Looking to take your running to the next level? Whether you're running your first trail race, mastering the marathon, or just seeking to love your running journey, visit Microcosm-Coaching.com to get matched with a coach today!

👉 Don’t forget to subscribe, leave a review, and share this episode with your running community!

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.

In this episode, we’re covering:

Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.