MicroCast
136 episodes - English - Latest episode: 6 days ago - ★★★★★ - 24 ratingsA podcast from Microcosm Coaching about running, trail running, endurance sports, mental performance, trail culture, how to get more out of your training and how to reach your potential in athletics and life!
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Episodes
V02max Matters For All Runners. Here's How to Improve Yours.
July 15, 2024 23:33 - 49 minutes - 68.2 MBIn this conversation, Zoe and Coach TJ discuss various topics including NSAIDs, the elliptical, intermittent fasting, aid station quesadillas, and what new ultra runners can expect in their first year of training. They emphasize the importance of not overusing NSAIDs, caution against using the elliptical as a substitute for running, debunk the myths surrounding intermittent fasting, and discuss the appropriate fueling options at aid stations. They also provide insights into the progress and ...
Altitude Training For Runners plus a Silver Rush 50 Recap!
July 09, 2024 18:48 - 48 minutes - 66.7 MBFind us online at Microcosm Coaching.https://www.microcosm-coaching.com/ Coach TJ and Coach Zoe discuss their recent experiences with racing and training at altitude. They touch on topics such as the use of salt pills for electrolyte replenishment, the pros and cons of giving blood while training, the effectiveness of multivitamins, and the challenges of racing at altitude. They also debrief Coach Zoë's recent race, the Silver Rush 50, and discuss the importance of setting outcome and proces...
Coach TJ's Western States Endurance Run Recap!
July 02, 2024 22:50 - 1 hour - 65.5 MBCoach 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 strategies, and the use of saunas for race preparation. In this conversation, Zoë and TJ discuss various aspects of racing and pacing in ultramarathons, specifically focusing on their experience at the Western States Endurance Run. They cover topics such as changing shirts during a race, using handh...
How To Train For Your First 100 Mile Race. Plus, Injury Prevention!
June 11, 2024 23:55 - 1 hour - 72 MBIn 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 recovery sandals and KT tape. They then talk about the importance of cadence in running and the misconceptions around the ideal cadence of 180. The conversation shifts to discussing the Tour de Geants and Western States races, and TJ's WSER Race plan. They also touch on the importance of blood tests and...
How To Get Better At Running Uphill
June 04, 2024 16:00 - 1 hour - 67.5 MBIn 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 sunglasses, and the importance of setting outcome-oriented goals in racing. They also touch on Zoë's recent 50K race, TJ's training for Western States, and his decision to ski Mount Rainier. Zoë and TJ discuss training to get better at running uphill, including strengthening the posterior kinetic...
Should You Actually Be Heat Training?
May 27, 2024 20:23 - 51 minutes - 47.2 MBIn 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 between Tabata and fartlek workouts. They also explore the challenge of the Grand Canyon rim-to-rim-to-rim run. The conversation covers the topics of fartlek training and heat training for athletes. It discusses the benefits and drawbacks of different training methods and the importance of self-talk ...
How Specific Should Your Training Be?
May 20, 2024 18:30 - 1 hour - 57.4 MBJoin 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 for 50-mile or longer races, emphasizing the importance of mimicking race conditions and trialing nutrition and hydration. They also discuss the value of racing shorter distances to build fitness and improve lactate shuttling. Overall, they highlight the need for specific training that matches t...
How To DNF Your First Ultra
May 06, 2024 18:28 - 57 minutes - 53.2 MBIn 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 of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, n...
Why Runners Should Train by Effort, Not Heart Rate
April 29, 2024 18:54 - 1 hour - 58.3 MBRunners 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 into Sodium bicarbonate - helpful for hyped? Beet juice for race day performance and pee! Can caffeine enhance your performance? Ketones- the pros and cons of exogenous ketones. How TJ is getting his downhill legs for WSER [email protected] microcosm-coaching.com
Faster as a Master: Training For Athletes Over 40
April 22, 2024 18:48 - 1 hour - 57.2 MBWe 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 a long-term, process-oriented approach for lifelong athletics Plus Spring Energy controversy Pop-tart update! Strength Training for older athletes cross training for athletes over 40 Protein intake and muscle mass
When Should You Wear Carbon Supershoes? And Lake Sonoma Recap!
April 15, 2024 19:47 - 58 minutes - 54 MBWhen 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 recent fourth-place finish at the Lake Sonoma 50 and what he learned from the race that he's taking with him to Western States! microcosm-coaching.com [email protected]
Spring Trail Training Tips and Using Races to Train For Ultras
April 08, 2024 23:03 - 54 minutes - 50.8 MBIn 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 a focused effort to get ready for Western States. We also dive into: The Barkley Marathons How to increase vert improving downhill running building aerobic base planning summer race schedules [email protected] microcosm-coaching.com
The Inside Out Athlete with Mental Performance Consultant Lucie Hanes, M.S. Applied Sports Psych
March 11, 2024 07:00 - 53 minutes - 49.8 MBWe 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 Springs 100k and 1st at the Valkyrie 50k. She's a 5.14a climber and is sponsored by Scarpa. As well as been an accomplished athlete in two disciplines, Lucie is fast becoming a thought leader in the space of Applied Sports Psychology for Outdoor athletes and has her Masters in Applied Sports Psych...
11 Guiding Principles for Athletes Who Want to Reach Their Potential. Plus Real Foods Hot or Not.
February 26, 2024 17:37 - 54 minutes - 50.4 MBOn 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 talk about everything from the importance of knowing your why and developing your vision, so having a sound plan so you can work on the gap between where you are today and where you want to go. We also get into some guiding principles and ways to approach your training on a daily basis and offer som...
Coach Zoë Rom is back! Partner Race Swap, What to Focus on To Reach Your Potential, Plus Alcohol Use for Athletes
February 19, 2024 15:09 - 1 hour - 77.2 MBCoach 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 runs Leadville 100. which TJ ran in 2023. The two also discuss what athletes need to focus on to tap into their potential once they've mastered the basics: Consistency, Fueling Well & Getting Good Sleep. This includes tips on Mental Performance, Strategic Strength Work, Goal Setting and Alcohol u...
The Curiosity Mindset with Jonathan Levitt, For The Long Run Podcast. Plus Developing Your WHY and Leaning into Joy.
February 12, 2024 12:32 - 50 minutes - 46.8 MBHey 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 interviews over the past five years and those interviews often span a wide spectrum of perspectives, backgrounds and abilities but seem to get to the heart of what really drives and motivates athletes to train and pursue goals year after year. I’ve brought Jonathan onto the podcast to chat about...
The Zen of Performance with Author, Athlete and Philosopher Francis Sanzaro, PhD
February 05, 2024 12:15 - 1 hour - 84.1 MBWe 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 and alpinist and our discuss today centered around Francis' new book "The Zen of Climbing." I recently read this book and it was a total page turner. It combined spirituality, sports psychology and performance together in a neatly packaged and practical way I hadn’t heard articulated before. I just...
Planning for Your A Race + Stretching, Foam Rolling, Chiros & N/A Beverages with Coach Zack Russell
January 24, 2024 13:04 - 57 minutes - 53.5 MBThis 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 guideposts and intermediary goals to take you from where you are to where you want to go. As part of this discussion, we get into the importance of adopting your training the specific life constraints, priorities and responsibilities you might have as a person, after all training doesn't happen in a vac...
Thinking about New Year's Resolutions? Try a habits and outcome based approach instead.
January 15, 2024 13:00 - 41 minutes - 38.1 MBCoaches 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 resolutions stick. They also get into a hot or not covering Stair Steppers, Racing Abroad, Kettle Balls and Crunches! microcosm-coaching.com [email protected]
2023: A Year in Review & Celebrations, Peloton, The Real Core Work Runners Need & Normatech Boots
January 12, 2024 15:05 - 54 minutes - 50.8 MBOn 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 and life to athletics to coaching and business. As usual, the two also discuss several hot or not topics, including Normatech Boots, Peloton, Planks and Clif Bars. You won't want to miss this episide. [email protected] microcosm-coaching.com
2023: A Year in Review & CelebrationsRose, Peloton, The Real Core Work Runners Need & Normatech Boots
January 08, 2024 13:00 - 54 minutes - 50.8 MBOn 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 and life to athletics to coaching and business. As usual, the two also discuss several hot or not topics, including Normatech Boots, Peloton, Planks and Clif Bars. You won't want to miss this episide. [email protected] microcosm-coaching.com
Our Favorite Influencer, The Essentials of the Coach-Athlete Relationship, Managing New Life Stress Strategies & WSER Waitlist Mindset
December 11, 2023 08:00 - 1 hour - 68.9 MBCoaches 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 around the Four Essentials to the Coach-Athlete relationship. They also discuss some tools for managing new life stress in the context of training as well as best approach for being on the "waitlist" of your A-Race. e: [email protected] w: microcosm-coaching.com ig: @microcosmcoach...
Intention versus Commitment & Progress - Plus Loop & Out and Back Races as well as Xtraining!
November 13, 2023 20:27 - 1 hour - 56.4 MBOn 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 two so athletes can gain awareness on the importance of both of these qualities of being, while also helping athletes make the shift to commitment in order to elevate their habits and routines in service of their goals. We also talk about the importance of commitment in support of progress, and so...
Microcosm 3.0 - What We've Learned. Plus Transition Season, Running Dates and Friends That Don't Run. Are they the best kind?
November 01, 2023 14:00 - 53 minutes - 49.2 MBOn this weeks' podcast, Coach TJ and Coach Zoë talk about what they've learned as coaches and what Microcosm Coaching has learned as an organization over the past five years of operation and how those learnings have influenced the creation of Microcosm 3.0. Microcosm Coaching's latest iteration of their coaching services. On the podcast, the pair also discusses the importance of a Transition Season and why as an organization they've stopped calling it "off-season." They also provide some c...
The Bad Ideas Draft. Worlds Worst Nutrition, Training, Internet Takes, Gear and Wild Cards! From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks.
October 09, 2023 17:00 - 1 hour - 63.7 MBThe Bad Ideas Draft! Hosted by coaches TJ David, Zoë Rom and special guest coach Sean Van Horn. From Low Carb High Fat Diets to Hot Ham & Cheese Sandwiches to 100 Mile Weeks and Run Streaks. We can't into the worst we've seen in training, coaching and living athletic lives over the past decade. Going snake style, our coaches go through five categories of "bad ideas" in the endurance space for over a decade. Then the team provides color commentary on each idea and at the ends votes for the ...
Our Top 10 Favorite Workouts and WHY, plus The Importance of Hobbies and What we do for FUN, Thoughts on Running with Music and so much more!
October 02, 2023 16:38 - 1 hour - 69.6 MBMicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Sitting down at aid stations -Running with music -Yoga for runners -Recovery Shakes Then, we dive into our Top 10 Favorite Workouts and WHY we love them! We get into some of the science behind the intention behind these workouts and when athletes might seeing them during training too! We close out our call with a discussion around the importance of having hobbies and what we like to d...
Run Rabbit Run 100 Recap & Takeaways + Blood & Sweat Test Hot Takes & Community Coaching Reflections
September 21, 2023 23:01 - 1 hour - 66.2 MBMicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Minimalist Shoes -Backyard Ultras -Sweat Tests -Blood Test Then, we dive into some reflections on the epic weekend our team and community had at the Run Rabbit Run ultras in Steamboat Springs, Colorado. As the conversion progresses, Coach Zoë recaps her day at the race, where she placed 7th and went well under 24 hours. Coach Zoë gets vulnerable, talking about her struggles with mental healt...
Brand Ambassadorship, The Bear and La La Land plus Training Adaptations and Timelines for Adaptation
September 08, 2023 23:04 - 1 hour - 70.4 MBMicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Toe Socks -Carbon Shoes -Out and Backs -Being a Brand Ambassador We also talk about a few of our favorite shows and movies of late: The Bear, La La Land. And how they paint important narratives about the importance of relationships in going for big dream goals, the coach-athlete relationship, non-linear growth and finding purpose. In the meat of our discussion, we get into Training Adap...
How to Become a Sustainable Runner: Mind, Body, Community and Planet + Hot or Not + Boot Camps & Non-Linear Recovery
September 01, 2023 22:47 - 1 hour - 57.4 MBToday's chat, hosted by TJ David and Zoë Rom takes a reverse course, starting with six Hot or Not Topics: UTMB, UTMB Theme Music, Ice baths, Hot tubs, World Championships, and Writing a Book. Then we get into a discussion around Coach Zoë's new book, which she co-authored with Tine Muir, "Becoming a Sustainable Runner." In this conversation, we touch on some of the important aspects of sustaining your individual running journey, including building a healthy identity, having a hea...
Leadville 100 Recap + Hot or Not + Book Reviews + Worlds Most Tired Proposal
August 25, 2023 22:37 - 1 hour - 73.7 MBToday's chat, hosted by TJ David and Zoë Rom takes a reverse course, starting with six Hot or Not Topics: Caffeinated gels, Mash potatoes, Magnesium, Hot tubs, International racing and Running alone. Then we get into TJ's race at the Leadville 100, touching on some fun takeaways from the race and TJ's perspective on how this will impact his coaching. We finish off the call talking about some book reviews on Z's new book, "Becoming a Sustainable Runner" and Zoë proposal to TJ at m...
Leadville 100 Training & Chatter, Hot Water Immersion, Dealing with Uncertainty, Books & Hot or Not!
August 14, 2023 20:46 - 1 hour - 61.2 MBOn today's Call, Coaches TJ David and Zoë Rom dive into dealing with uncertainty, and offer some grounding tools and techniques to help athletes who might be feeling anxiety about a life event, training or an upcoming race. Coaches TJ and Zoë also dive into training when sick, and offer some practice solutions and takeaways for athletes to think about when making adjustments for training due to illness. The call follows this up with a discussion around Hot Water Immersion, specifically a 3,6...
The Biggest Obstacles We've Faced & How We Dealt With Them. Plus Working Remote, Book Tour Vulnerability, Training While Traveling Takeaways & Bonus Hot or Not.
July 27, 2023 21:41 - 1 hour - 63 MBToday's chat, hosted by TJ David and Zoë Rom dives into the biggest obstacles we've faced in our running journeys and how we dealt with them. Plus, we talk about working remote, getting vulnerable around a big book tour, and training while traveling. This episode is packed with takeaways for athletes of all levels, and wraps up with some hot or not questions that touch on our perspective around taking breaks from training and coaching. You won't want to miss any of it. Resources: ...
Challenges Covering Hard Rock 100, Business Decisions, Inspiration from NF's "Hope," plus TJ's Silverton Alpine Marathon Win and How We Got Into Running!
July 20, 2023 15:53 - 1 hour - 58.6 MBToday's chat, hosted by TJ David and Zoë Rom dives into the challenges of covering a super long, remote and technical race like the Hard Rock 100. The challenges of running a business and the constant work it takes to learn, adapt and be open to change. We take inspiration from NF's song, "Hope" and talk about what it means to us, while also reflecting back on "Champions Mindset" in the context of TJ's big win and 15 minute PR at the Silverton Alpine Marathon last weekend. We finish up b...
San Juan Summer Solstice 50 Recap, The Champions Mindset, Comedy of Failures and Living a Values Driven Life
July 07, 2023 14:30 - 1 hour - 65.7 MBToday's chat, hosted by TJ David and Zoë Rom dives into the San Juan Summer Solstice 50 miler, recapping the event and Coach Z's process oriented goals for the day. We talk specifically about her goal to dictate the race from the start and later tie that into "The Champions" mindset- Champions aren't afraid to lose, and that's what makes them so dangerous! As the conversation continues, we do a deep dive into values and how values drive all we do as both athletes and humans. This chat encomp...
microCHAT with Coach and Athlete Kristen Schindler - Resilience, Grit and Insights Through Injury
June 30, 2023 20:38 - 57 minutes - 53.1 MBWe have a special guest this week, coach Kristen Schindler! Not only has Kristen been a long-term coach at microcosm, helping scores of athletes accomplish their big dreams each week, Kristen is also an accomplished runner and no stranger to the podium. On our call today, we dive into a life changing injury that Kristen sustained in 2022. That injury ended up being the impetus for deeper, inner change- and ultimately led Kristen to developing a healthy relationship with herself and running...
A rising tide lifts all boats! The WHY Behind the MicroCOMMUNITY. Plus "Yes, And," FOMO & Protein with bonus Hot or Not takes!
June 23, 2023 13:30 - 1 hour - 61.3 MBToday's chat, hosted by TJ David and Zoë Rom dives into the improv comedy principle "Yes, and," as well as the importance of consuming enough protein to support recovery, and WSER Fomo. We also shift into an important conversation about the WHY behind the Microcosm Community and how to balance training with our inherent social needs has humans. After all, a goal isn't really a big goal, if you can do it alone. Toward the end of the call we get into some important Hot or Not takes- touching o...
Mindset from Racing in Argentina, Taylor Swift & Matthew McConaughey
June 16, 2023 17:12 - 1 hour - 62.2 MBIntroducing a new format to the MicroCast, hosted by coaches TJ David & Zoë Rom - In today's chat, we get into challenges we worked through outside of running in the past week, something outside of running that we're currently obsessed with and our mindsets going into our races at UTMB Valhöll in Argentina last month. We chat about identity and the "never enough mentality" as well as Zoë's new book, Becoming a Sustainable Runner, and some fun talk aways from Taylor Swift and Matthew McConaug...
Insights Through Injury & Failure with Professional Climber and Coach Dan Mirsky
June 09, 2023 23:56 - 1 hour - 67.1 MBWe have a special guest this week, professional sport climber and coach, Dan Mirsky. Over a twenty plus year career, Dan has not only become one of the best climbers in the world, he’s also become a highly sought after coach with a wealth of knowledge that transcends climbing and sport. But, that journey hasn’t been linear. In today’s call, Dan talks about a herniated disc injury in his lower lumbar spine and associated nerve pain that he sustained in 2019. The injury ultimately resulted in...
microCHAT: 100 Millas Sierras Del Bandoleros with Athlete Zena Robinson
June 02, 2023 20:02 - 1 hour - 59.8 MBWe have a very special guest this week, microTEAM member and athlete Zena Robinson. Zena joins us today to talk about her experience running, and finishing 100 Millas Sierras Del Bandoleros, a steep 100 miler in the south of Spain. This was a dream race and performance for Zena, and in today’s microCHAT we get into the nuts and bolts of what it took to not only train for the event, but finish it in style! We talk about her background, training, and how we changed her approach to training in ...
UTMB Valhöll Recap with Coaches Zoë Rom and TJ David
May 19, 2023 16:05 - 1 hour - 63.1 MBCoach Zoë and I had a wonderful experience at the UTMB Valhöll race in Cordoba, Argentina and this call is all about recapping that experience. From our training through a wet and snowy colorado winter, to our mindsets, process oriented goals and expectations for the race - to how we dealt with challenges and a race that ended up being more technical, hotter and longer than expected, we get into all the good stuff. There are a lot of important insights for athletes on this call, particularly...
Deep Dive into Parenting while Pursuing Running at a High Level with Coaches & Athletes Sarah Strong and Drew Conner
April 28, 2023 15:40 - 57 minutes - 53.4 MBMicrocosm Coaching Team Call 04/28/2023 In today’s call, I’m joined by coaches and parents Sarah Strong and Drew Conner to discuss training and goal setting while parenting. In our call, we dive into the importance of developing good communication skills, flexibility with priorities, zooming out skills and self-care. We also get into the specifics around finding time to train and how to consider setting goals for newer parents as well as parents who are farther along in the process. This ca...
Habits of the Successful Athlete
April 14, 2023 18:12 - 1 hour - 55.8 MBToday’s call is all about the habits we see our most successful athletes exhibit in the training process. This isn’t a call about consistency, successful athletes have already laid that groundwork, and it's not about choosing the right goals, successful athletes already understand that process. This is about the small things, the glue that holds everything together and helps perpetuate the process forward through ups and downs, season after season, goal after goal. It’s about getting to the ...
Long Run & Race Day Fueling w/ Kylee Van Horn, RDN
March 24, 2023 16:55 - 1 hour - 58.8 MBMicrocosm Coaching Team Call 03/24/2023: A deep dive into Long Run & Race Day Nutrition with one of the leading experts and Sports Dieticians, Kylee Van Horn RDN of FlyNutrition: https://www.flynutrition.org/. Topics include: -Getting started with fueling & hydration -Fueling & hydration for long runs & races -Fluid Loss & sweat testing -Pre-race fueling and hydration -Best practices and standardized approaches -Whole Food Versus Sports Nutrition If you’re a long time listener of this p...
Planning for Your First Ultra Q&A
March 17, 2023 18:14 - 1 hour - 59.5 MBMicrocosm Coaching Team Call 03/17/2023: This episode is all about planning for your first ultra, but veterans, don’t stop listening. There are tons of important takeaways that can be applied to athletes at all stages of the process. Our call starts with a focus on pacing, and then moves from topics around fueling, hiking, and working through low moments that will inevitably pop up on race day. In addition, we talk about practical and important parts of the race experience like using aid st...
Beginners Q&A
March 03, 2023 16:57 - 1 hour - 57.4 MBMicrocosm Coaching Team Call 03/03/2023 This episode is all about beginner runners, but if you aren’t a beginner, don’t stop listening. There are tons of important takeaways that can be applied to athletes at all stages of the process. We start the call by talking about easy runs based on feel versus heart rate, and from there evolve the call to touch on developing habits and routines, incorporating strength training and nutrition focus, as well as developing timelines toward big dream goal...
The Big Thing Effect with Jeff Patterson, Author & Success Coach
February 24, 2023 17:01 - 1 hour - 60.5 MBMicrocosm Coaching Team Call 02/24/2023 We all have a really special guest this week, he’s written a new book called The Big Thing Effect: How to Transform Your Life Forever. This book will grab you and inspire you. It will help you unlock parts of you you didn’t know were there, both personally and athletically. Zoë and I have both really enjoyed this book, and I was really intrigued by how so many of the concepts are really applicable to athletes specifically. I think there’s a lot t...
Building Running Confidence
February 10, 2023 17:15 - 57 minutes - 52.9 MBMicrocosm Coaching Team Call 02/10/2023: Today’s call is all exploring the concept of building confidence through a running lens. In this call, we define confidence as our belief in our ability to accomplish something. From here, we identify two types of confidence, extrinsic and intrinsic confidence, and discuss how to build intrinsic confidence through training and specific tools. Many of these tools were mentioned in last week’s mental performance toolset call, so please refer back to th...
Mental Performance Tools
January 27, 2023 17:26 - 56 minutes - 52.2 MBMicrocosm Coaching Team Call 01/27/2023 Today’s call is all about developing your mental performance toolset! We hope that by providing these techniques you’ll be able to build out your mental performance toolsets so you can better deal with adversity in training and racing. For more on visualization, see the link to our blog post on visualization 101 in our call notes. Like anything, these techniques are best practiced overtime. Think about implementing one new technique into preparation ...
The Never Enough Mentality
January 20, 2023 17:29 - 1 hour - 63.4 MBMicrocosm Coaching Team Call 01/20/2023 The “Never Enough” mentality and approach to work, life, relationships, and financial status is an ever present part of today’s culture. It shows up everywhere, and for athletes this same mentality crosses over to training and goal setting- and has far reaching impacts on our mental health and overall contentment in an athletic life. On today's call, we define what this mentality is and discuss several ways in which we see it manifest in ourselves an...
When is it time to level up? Is work-life-training balance real? Plus a brief xtraining discussion.
January 13, 2023 16:37 - 1 hour - 56.8 MBMicrocosm Coaching Team Call 01/13/2023 As many athletes on our team continue to get their race schedules ready for 2023, we wanted to start this year's calls off with the question, How does an athlete know when it’s time to step up to the next distance and what would an ideal timeline to get there look like? We love this topic because it encompasses so many of our coaching principles, like developing and knowing your why, developing self-awareness, and the compounding consistency principle...