MicroCast

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 run...

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 doin...

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?

T...

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...

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:
✅ Transiti...

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 ...

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 y...

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.
...

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...

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 traini...

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.🚀...

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 runnin...

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:

• The mental narrat...

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 runnin...

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:

• 🎯 High-Carbohydrate Fueling for Endurance Athletes: Why carbs are crucial for muscle recovery, minimizing damage, and maximizing performance. Learn how to tailor fueling strategies to your unique needs and if you should push your carb ceiling.
• 📈 Overcoming Training ...

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:

• How to pick the best protein powder (and why Kylee has a lot of opinions).
• The secret to knowing if you’re eating enough without counting calories.
• Tips for finding the right gel without losing your mind.
• How to challenge bad diet a...

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 strategie...

In this episode, Zoe Rom and coach TJ David discuss various recovery methods for runners, including the effectiveness of compression boots, icing, and massage guns. She emphasizes the importance of understanding injury, mental health, and building a support network for recovery. The conversation also highlights the significance of nutrition and avoiding injury cycles to ensure a successful return to running. In this conversation, Z...

Summary

In this episode, Zoe Rom and Coach TJ discuss the importance of recovery runs, the pros and cons of setting yearly mileage goals, and the significance of nutrition and periodization in training. They also answer questions from Reddit about training for ultra marathons and assess readiness for upcoming races, emphasizing the importance of consistency and long-term health in an athlete's training journey. In this conversatio...