Want to Get Better at Running? Nail the Fundamentals.

Join Coaches Zoë and TJ as they dive into a reflective and forward-looking conversation about the nature of time, personal growth, and the lessons learned from a transformative year in ultrarunning. They explore key themes like training volume, recovery, and setting personal standards while navigating the challenges of coaching, community, and life’s curveballs.

Looking ahead to 2025, Zoë and TJ share their race goals and strategies for growth, highlighting the power of fearlessness and self-direction in both running and life. They also tackle the balancing act of preparing for major races while managing big life events, like weddings, and stress the importance of nailing the basics: consistency, volume, intensity, nutrition, and recovery.

This episode is packed with insights for endurance athletes looking to build long-term success while staying grounded and intentional. Whether you’re chasing your next race goal or seeking inspiration for life off the trails, this conversation is for you!

Chapters

00:00 The Nature of Time and Its Perception

02:40 Reflections on 2024: Highlights and Lowlights

05:49 Training Volume and Recovery Insights

07:17 Setting Standards and Unfinished Business

10:47 Personal Growth and Career Changes

13:33 Coaching Philosophy and Community Support

16:20 Goals for 2025: Upcoming Races and Strategies

23:12 Preparing for Challenges: Lessons Learned

26:02 Preparing for Major Races

28:52 Balancing Life Events and Training

30:11 The Importance of Fundamentals in Training

31:59 Consistency: The Key to Long-Term Success

36:07 Volume: Building Up Your Running Capacity

38:47 Intensity: Finding the Right Balance

43:00 Nutrition: Fueling Your Body for Performance

48:52 Recovery: The Unsung Hero of Training