The MicroCast
The Microcosm Coaching Podcast helps endurance athletes—whether you're a road runner, trail runner, or training for your first marathon or 100-miler—get more out of their training with evidence-based advice, effort-based coaching, and expert mindset support. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.
- Update frequency
- every 6 days
- Average duration
- 59 minutes
- Episodes
- 192
- Years Active
- 2021 - 2025
Coach TJ's Western States Endurance Run Recap!
Coach TJ discusses his experience running the Western States 100-mile race and shares insights on racing in hot conditions, managing downhill sections, changing shoes, using ice bandanas, fueling str…
How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
In this conversation, Coach TJ and Zoë discuss various topics related to training for ultramarathons. They start with some light-hearted banter before diving into hot or not topics, including recover…
How To Get Better At Running Uphill
In this conversation, Coach TJ and Zoë discuss the use of salt pills during races, the benefits of drinking water, the preference for flasks over bladders, the use of pole quivers, why we quit cheap …
Should You Actually Be Heat Training?
In this Microcast episode, Coach Zoe and TJ discuss the effectiveness of plyometrics in running, the value of reading race reports, the impact of changing shoes during a race, and the comparison betw…
How Specific Should Your Training Be?
Join our Foothills Tier Here!!
In this conversation, TJ and Zoe discuss their recent experiences with boot camps and races. They talk about the benefits of boot camps for advanced athletes preparing …
How To DNF Your First Ultra
In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance …
Why Runners Should Train by Effort, Not Heart Rate
Runners should shift away from focusing on data and tech to truly learn how to gauge their efforts. Tune in to find out why using RPE is better than a heart rate monitor for runners.
We also dive in…
Faster as a Master: Training For Athletes Over 40
We dive into the physiology of aging for athletes and how everyone can embrace the aging process. Even if you're not yet a master athlete, there is so much to learn from the aging process and taking …
When Should You Wear Carbon Supershoes? And Lake Sonoma Recap!
When should athletes wear supershoes? We discuss when athletes will get the most out of carbon supershoes and what to consider when training and racing with carbon. Plus, Coach TJ discusses his recen…
Spring Trail Training Tips and Using Races to Train For Ultras
In this episode, coach Zoë and TJ talk about maximizing spring trail training to prepare for summer races and adventures. Plus, we talk about how TJ is training for the Lake Sonoma 50 and using it as…
The Inside Out Athlete with Mental Performance Consultant Lucie Hanes, M.S. Applied Sports Psych
We have a special guest on this week's podcast, Mental Performance Consultant and Professional Trail Runner and Climber, Lucie Hanes. Lucie has finished 2nd at the Leadville 100, 1st at the Ring of S…
11 Guiding Principles for Athletes Who Want to Reach Their Potential. Plus Real Foods Hot or Not.
On this week's podcast, coaches TJ David and Zoë Rom take a deep dive into the guiding principles athletes can use to help shape their training when they are looking to pursue their potential. We tal…
Coach Zoë Rom is back! Partner Race Swap, What to Focus on To Reach Your Potential, Plus Alcohol Use for Athletes
Coach Zoë Rom is back in the studio this week to chat about her upcoming race season. Coach TJ & Zoë discuss swapping A races this year, as TJ Runs Western States 100 which Zoë ran in 2021 and Zoë ru…
The Curiosity Mindset with Jonathan Levitt, For The Long Run Podcast. Plus Developing Your WHY and Leaning into Joy.
Hey everyone! Welcome back to the MicroCast, I’m really excited to welcome Jonathan Levitt, creator and host of For The Long Run Podcast to this weeks’ show.
Jonathan has conducted over 300 podcast …
The Zen of Performance with Author, Athlete and Philosopher Francis Sanzaro, PhD
We had a very special guest in the studio for this week's podcast - Athlete, Doctor of Philosophy and Religion and Author Francis Sanzaro! Francis is a multi-time author and accomplished climber an…
Planning for Your A Race + Stretching, Foam Rolling, Chiros & N/A Beverages with Coach Zack Russell
This week we welcome Microcosm Coach and Athletic Trainer Zack Russell to the podcast to discuss the nuances of planning for your a-race. Including how to develop a 16 week plan with specific guidepo…
Thinking about New Year's Resolutions? Try a habits and outcome based approach instead.
Coaches TJ David & Zoë Rom talk about the pitfalls in New Year's Resolutions and how you can up level your resolutions by taking a habit and outcome based approach rooted in commitments to make those…
2023: A Year in Review & Celebrations, Peloton, The Real Core Work Runners Need & Normatech Boots
On this week's podcast, Coaches TJ David & Zoë Rom discuss 2023, from their most memorable moments, to pop culture, to their rose, bud and thorn. This conservation spans everything from relationships…
Our Favorite Influencer, The Essentials of the Coach-Athlete Relationship, Managing New Life Stress Strategies & WSER Waitlist Mindset
Coaches TJ David & Zoë Rom discuss their favorite influencer, plus Training Peaks, Foam Rolling, and Flat Coke in their opening "Hot or Not" segment. From there they move into an in-depth discussion …
Intention versus Commitment & Progress - Plus Loop & Out and Back Races as well as Xtraining!
On this weeks' podcast, Coach TJ and Coach Zoë take a deep dive into the difference between operating on the level of intention and the level of commitment. We make a strong distinction between the t…