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
Exploring Purpose, Multiple A Races, Races That Don't Fit Your Skill Set & Difficult Adventures
December 16, 2022 17:08 - 1 hour - 56.7 MBMicrocosm Coaching Team Call 12/16/2022: This week's call is split into two sections, the first encompasses a really interesting, and ongoing discussion with athlete, coach and chaplain Chris Morgan about purpose. During this part of the call, we attempt to shed a little light on whether or not there is a purpose problem in trail running, if you need purpose to sustain the process and if the process itself is enough of a purpose to keep athletes running and working toward their goals for ye...
Training Perspectives on The Menstrual Cycle & Birth Control + The Impacts of Low Level Activity Post Training
December 09, 2022 16:40 - 56 minutes - 52 MBMicrocosm Coaching Team Call 12/09/2022: On this week's call, we go into a deep dive on the menstrual cycle and birth control and their impacts on training. We discuss how athletes who menstruate can work with their bodies and take a practical approach to training. From here, the conversation shifts to talking about the impacts of low level activity on training and how athletes should view things like dog walks and human-powered commuting in the context of their training. I hope you ...
2022 Takeaways, Planning for 2023 and Winter Running Tips
December 02, 2022 17:39 - 1 hour - 58 MBMicrocosm Coaching Team Call 12/02/2022: On this week's call, you will hear from coaches Sarah Strong and Kylee Van Horn on their takeaways from the 2022 season. What went well, what they’d like to improve on in 2023 and what process oriented goals will help guide them. From here, we’ll transition into a conversation about planning for 2023 and offer some tips for winter running! I hope you enjoy this episode and as usual, if you have any feedback, a question for a future call or are looki...
The 2022 Gratitude Call
November 18, 2022 21:20 - 58 minutes - 54.1 MBMicrocosm Coaching Team Call 11/18/2022: On this week's call, you’ll hear expressions of gratitude and reflections on 2022 from our team of coaches and athletes. Gratitude is one of the values we hold most near and dear at Microcosm, and the time around Thanksgiving always offers us an annual reminder of the importance of expressing gratitude and incorporating those expressions into daily life. The thing that we all find really exciting about these expressions of gratitude is that they do n...
Coach 2022 Takeaways & Off Season Training
November 11, 2022 17:10 - 55 minutes - 51.8 MBMicrocosm Coaching Team Call 11/11/2022 On this week's call, we took a deep look into our coaches 2022 seasons, discussing their high and low points. We focused in on some of the specific takeaways each coach had from the season, talking about perspective shifts, parenting, new habits and routines and what each coach wanted to focus on in 2023. Myself, Kristen and Drew all had unique and different process oriented goals for 2023 which I know you all will enjoy. From here, our conversation ...
Puerto Vallarta by UTMB Recap & Working Through Setbacks Pt. III
November 04, 2022 20:33 - 58 minutes - 54.4 MBMicrocosm Coaching Team Call 11/04/2022 We had a great call this week, diving deeper into the topic of mental setbacks and dealing with prolonged injury and illness. We started the conversation off by recapping Coach Zoë Rom’s experience at the Puerto Vallarta 100k by UTMB and how she dealt with setbacks following Western States that ultimately paved the road to a great race there. From here, the conversation goes deeper as we hear from Coach Drew Connor and Kylee Van Horn about their exper...
Working Though Mental Setbacks Pt. II, Running Form, Athletic Greens
October 21, 2022 15:59 - 58 minutes - 53.7 MBMicrocosm Coaching Team Call 10/21/2022 This week’s call consists of three parts. In the first part, we dive into the mental side of training setbacks. Coach Sarah Strong, our resident clinical social worker, gives us some great tips for how to overcome these challenges while normalizing setbacks as inherently part of the process. In the second part of our call we talk about whether or not athletes should change their running form and what the timeline for making those changes would be. In ...
Mental Setbacks, Running Form, Athletic Greens
October 21, 2022 15:59 - 58 minutes - 53.7 MBMicrocosm Coaching Team Call 10/21/2022 This week’s call consists of three parts. In the first part, we dive into the mental side of training setbacks. Coach Sarah Strong, our resident clinical social worker, gives us some great tips for how to overcome these challenges while normalizing setbacks as inherently part of the process. In the second part of our call we talk about whether or not athletes should change their running form and what the timeline for making those changes would be. In ...
Responding to Training Setbacks Pt. I
October 14, 2022 16:01 - 1 hour - 57.4 MBOn this week's call we dive into How to Respond to Training Setbacks! As athletes, it’s important to accept the inevitability of facing training challenges in training. From overuse to serious injuries, to dealing with challenges in life that affect training, acknowledging that you will face challenges and setbacks in your athletic journey is incredibly powerful. Throughout this call, our coaches draw on both personal setbacks and hypothetical scenarios to give you all important tools and p...
Our Coaches Talk About How to Respond to Training Setbacks
October 14, 2022 16:01 - 1 hour - 57.4 MBOn this week's call we dive into How to Respond to Training Setbacks! As athletes, it’s important to accept the inevitability of facing training challenges in training. From overuse to serious injuries, to dealing with challenges in life that affect training, acknowledging that you will face challenges and setbacks in your athletic journey is incredibly powerful. Throughout this call, our coaches draw on both personal setbacks and hypothetical scenarios to give you all important tools and p...
Rapid, Not So Rapid Fire Friday! Travel w/ Nutrition, Protein During Long Races, Picking A Races, Aid Stations and Drop Bags, Think Beyond One Season!
September 30, 2022 15:59 - 1 hour - 56.2 MBMicrocosm Coaching Team Call 09/30/2022: On this week's edition of Rapid, not so Rapid Fire Friday, we get into a ton of questions from our team and listeners. We start off by talking about traveling internationally with race nutrition and gear as well as protein and fat intake during longer ultras. From there, the conversation shifts to race preparation, from choosing A races to how much time to spend in aid stations and what to put in drop bags during events and how to hack the UTMB manda...
Hill Training 101: Your Guide to All Things Hills
September 23, 2022 18:47 - 1 hour - 56.6 MBMicrocosm Coaching Team Call 09/23/2022 The long steep hill is my greatest frenemy! Nothing makes me cringe more when I look at my plan and see something like 6 x 3 minute steep hills mod/hard, 20 minute tempo on tired legs directly after. Having done these before, I know they never get easier and things are going to feel so hard by the middle part of that tempo that I'm going to want to phone in a friend for a pick-up or a SAR team for a rescue. This stuff is brutal!! BUT some tips and tri...
Rapid, not so Rapid Fire Friday! Treadmill Runs, Easy Running, Self-Supported Long-Runs, Mental Performance
September 16, 2022 15:28 - 59 minutes - 54.7 MBOn this week's call we do a round-table Q&A session with Coaches Kristen Schindler, Drew Conner and Sarah Strong -- Our Conversation touches on air quality and treadmill runs, gear and planning for self-supported long-runs, the ins and outs of easy running and the pros and cons of carbon shoes. We then transition into the mental side of performance, giving advice on how to not get lost in other peoples training and how to cultivate intrinsic motivation. These calls are 100% athlete driven, w...
The ins and outs of Group Runs!
September 09, 2022 15:29 - 56 minutes - 52.4 MBMicrocosm Coaching Team Call 09/09/2022 All things group runs! The benefits, the pitfalls, group run doubles, comparison traps & advocating for your training!
Coach TJ CCC Recap & Takeaways
September 02, 2022 17:15 - 1 hour - 62.7 MBMicrocosm Coaching Team Call 09/02/2022: First, I apologize for the length of this call. I know it’s a bit longer than usual, but this was a big topic with many facets and nuances to touch on. Ok, so this week's call is an attempt at illustrating the long-term process involved in working toward big goals through the lens of my race at UTMB CCC. For those of you not familiar, this is essentially the world championship of 100km mountain running, with 62 miles and 20,000 feet of vertical gain...
CCC Training Update & Mental Performance
August 23, 2022 10:09 - 1 hour - 55.7 MBMicrocosm Coaching Team Call 08/19/2022: This week's call is all about mental performance! But, before we dive into the goods, I wanted to just take a few minutes to talk a little bit about training for CCC, international travel packing tips and general updates on what we’ve been up to in training and life the last few weeks. From there our conversation stays in the same vein as we talk about pre-race rituals, dealing with nerves and rising up during hard moments in races. This conversation...
Athlete/Coach Communication Roundtable
August 05, 2022 15:39 - 1 hour - 56 MBMicrocosm Coaching Team Call 08/05/2022: On this week's call, we talk about athlete/coach communication. Everything we do as athletes hinges on how clearly and openly we communicate with our coaches, and everything we do as coaches hinges on the feedback we get from athletes and how we communicate our responses. This symbiotic relationship is one of the key components to the coach athlete relationship. In this call we talk about best communication practices for athletes, talk about the dos ...
Adjusting Recovery Expectations, Training Flexibility & Types of Sugars
July 29, 2022 16:54 - 55 minutes - 51.6 MBMicrocosm Coaching Team Call 07/29/2022 On this week's call, we talk about race recovery. Big dream races really push us mentally and physically, upping the time it takes to recover, but athletes often forget to adjust expectations around that important part of the process. Through this conversation, we hope to shed light on how long it really takes to come back after big races with the goal of helping you avoid the challenging pitfalls that can occur during long recovery periods. From here...
Silver Rush Race Takeaways with Coach TJ - Plus Was it Really a Bad Run? & Taper Science
July 22, 2022 18:10 - 1 hour - 57.9 MBMicrocosm Coaching Team Call: 07/22/2022 Silver Rush Takeaways: The Joy Factor, Sweat Tests and Intermediate Goals Plus, Was it really a bad run? & Taper Science!
Strong and Stable Legs + Building Strength Into Your Plan w/Coach Megan Flanagan, CPT
July 18, 2022 21:15 - 54 minutes - 50.1 MBMicrocosm Coaching Team Call 07/15/2022: Video: https://www.youtube.com/watch?v=rPGSnjaFIWI Agenda: -Walk through of a strong and stable trail legs circuit for runners -How to build strength into one's training plan at both a micro and macro level (weekly/yearly) -Q & A
The Mental Side: Giving Up Saturday's for Long Runs, FOMO and Social Media
July 11, 2022 21:22 - 58 minutes - 53.7 MBOn this weeks call we talk about giving up Saturday's to do long runs, making long-term investments in yourself, FOMO and regrets. We also get into social media, its negatives and positives and how to maintain a healthy relationship with apps like strava and instragram.
WSER Recap! Using Ice During Races & Getting Vulnerable on Race Day
July 01, 2022 21:26 - 1 hour - 61.6 MBMicrocosm Coaching Team Call 07/01/2022: Our WSER Take-aways plus getting Vulnerable on Race Day.
Summer Training & How to Deal with the Heat
June 19, 2022 21:29 - 1 hour - 59 MBMicrocosm Coaching Team Call 06/17/2022. In this episode we cover everything Summer Training! It's hot, how do we stay cool? When should we run? Should we do our interval training during the hottest part of the day or early in the morning? What about hydration/fueling? Have you done a sodium concentration sweat test? We've got info on that too. Bottom line, never judge your fitness by how well you do in the heat. Give yourself time to adjust (4-8 weeks) and don't extrapolate things about you...
Strength Training for Runners with Coach Megan Flanagan, CPT
June 10, 2022 20:25 - 59 minutes - 55.2 MBMicrocosm Coaching Team Call 06/10/2022: Today's episode is all about Strength Training for runners! Hosted by Microcosm Coaching Strength Partner coach Megan Flanagan, we get into the WHY you should strength train, WHAT you should do and HOW you should do it. Megan also teamed up with us to put together this comprehensive blog post for athletes to refer to along with this podcast episode. Check it out here: https://www.microcosm-coaching.com/microblog/strength-training-101-for-runners
Rapid Fire Friday with Coach Zoë
June 06, 2022 22:30 - 56 minutes - 52.6 MBMicrocosm Coaching Team Call 06/04
Planning and Running Your First Ultra
May 20, 2022 16:28 - 59 minutes - 54.9 MBMicrocosm Coaching Team Call 05/20/2022
Collegiate Peaks with Coach Z, Electrolytes 101 with Coach Kylee, Dog Running and More!
May 13, 2022 15:22 - 1 hour - 56.8 MBMicrocosm Coaching Team Call 05/13/2022: Topics include Collegiate Peaks 50 miler OA WIN and recap with Coach Zoë, Electrolytes and Hydration 101 with RD and Coach Kylee Van Horn, Dog Running 101 with Coach Kristen (leave dogs at home on workout days!!) and what Coach Drew and Coach Sarah are focusing on with their athletes.
Earth Day, CBD and Recovery, Rigidity and Flexibility in Training
April 22, 2022 19:39 - 1 hour - 55.1 MBMicrocosm Coaching Team Call 04/22/2022
Managing The Stress of Longer Long Runs & Coping with Pre-Race Nerves
April 08, 2022 15:51 - 57 minutes - 52.8 MBMicrocosm Coaching Team Call 04/08/2022
Why Long Run Variations and Long Run Fueling 101
April 01, 2022 17:31 - 1 hour - 56.1 MBMicrocosm Coaching Team Call 04/01/2022 -- Long Runs, Long Run Variations and Long Run Fueling! Fueling discussion starts around 40 minutes in.
How to Run Strides & How Training Structure Works
March 28, 2022 21:09 - 51 minutes - 46.7 MBMicrocosm Coaching Team Call 03/25/2022
Crewing and Pacing -- Runner and Crew/Pacer Perspectives!
March 18, 2022 16:01 - 58 minutes - 53.6 MBMicrocosm Coaching Team Call 03/18/2022 -- Crewing and Pacing 101. From how runners should pick their teams, communicate vital information and expectations to how crew members and pacers should work with their runner and take care of themselves on event day.
Finding Light in Dark Times & Celebrating The Highs!
March 11, 2022 16:13 - 59 minutes - 53.9 MBMicrocosm Coaching Team Call 03/11/2022
Coach/Athlete Sarah Strong Wins Up for Air! Full recap plus Balancing Big Goals with Life!
March 04, 2022 16:26 - 1 hour - 56.1 MBMicrocosm Coaching Team Call 03/04/2022 -- Coach/Athlete Sarah Strong Wins Up for Air 24 hour event! Recap on her preparation, training and the mental aspects of her training leading up to and during the race. Take a deep dive into trusting the process through life's challenges, staying grounded in your running and balancing your training load with life.
Process Oriented Goals 101 & Comparison Traps
February 25, 2022 16:13 - 1 hour - 55 MBMicrocosm Coaching Team Call 02/25/2022 -- Exploring Process Oriented Goals. What are they? Why are they important? How does an athlete go about creating them? How does an athlete put them into action? Exploring Comparison Traps! When friends and partners compare themselves to each other.
The Finite & Infinite Mindset Paradox
February 18, 2022 16:42 - 1 hour - 55.1 MBMicrocosm Coaching Team Call 02/18/2022: Exploring the topic of Finite and Infinite Games in the context of an athletic life. Based off our our blog post: https://www.microcosm-coaching.com/microblog/r1eb1uunlfe4klfpdfubc8krf0dt75 And the work of Dr. James Carse and Simon Sinek.
Fueling Under Stress & When Busy! Running Economy & Workouts by Effort
February 11, 2022 16:40 - 59 minutes - 54.5 MBMicrocosm Coaching Team Call 02/11/2022 -- Fueling tips when under stress and when busy with Kylee Van Horn, RDH (FlyNutrition) and Sarah Strong, LCSW (Fireweed Counseling) plus taking a foundation of health and well being and applying it to more focused training. Running Economy, What is it? Why is it important? Workouts by effort, not pace and less is more when it comes to vert for most athletes.
Coach Zoë Talks Boundaries plus Running with Your Partner
February 10, 2022 16:16 - 59 minutes - 32.9 MBMicrocosm Coaching Team Call 05/04/2021
Coach TJ & Coach Kristen Talk Rest, Recovery & WHOOP
February 08, 2022 21:17 - 56 minutes - 28.4 MBMicrocosm Team Call 08/02/2021
Coaches Corner! When should I take an extra rest day? How do I gain more autonomy in the training process?
February 04, 2022 16:45 - 1 hour - 55.8 MBMicrocosm Coaching Team Call 02/04/2022 -- Winter Gear, When to take an extra rest day, How to gain more autonomy in the training process, plus rapid fire Q&A
Coach Habits & Routines Check-in plus Prioritizing Long Term Health
February 04, 2022 16:00 - 59 minutes - 54.4 MBMicrocosm Coaching Team Call 01/21/2022 -- Coaches conversation about new training habits and routines in 2022 plus prioritizing long term health in uncertain times.
Coaches Corner! Dealing with COVID Uncertainty in Training & Racing plus Forming Sticky Habits!
February 03, 2022 16:00 - 1 hour - 58.3 MBMicrocosm Coaching Team Call 01/14/2022 -- How to deal with covid uncertainty in training & racing plus developing sticky habits in 2022!
Winter Fueling with Kylee Van Horn, RDN
February 02, 2022 15:19 - 51 minutes - 46.6 MBMicrocosm Coaching Team Call 01/28/2022 -- we talk about Winter Fueling and Wellness for runners.
UTMB and Coach Race Recaps
September 13, 2021 17:14 - 59 minutes - 81.2 MBTJ Recounts his adventure at Telluride Mountain Run
Downhill Running and Fun Vs. Focus on Long Runs
September 13, 2021 14:28 - 52 minutes - 72.4 MBCoaches' Corner
Overthinking, Efficiency and Race Reports
August 18, 2021 14:19 - 52 minutes - 72.6 MBMicrocosm Coaching Team Call: 08/17/2021
Hydration Packs, Flat Races, New Shoes, And Partners Who Don't Run
August 18, 2021 14:10 - 53 minutes - 73.1 MBCoaches corner
Coach Race Recaps, Reframing Fear, Commitment and Competitiveness
August 10, 2021 14:18 - 1 hour - 87.5 MBCoaches Corner
Boundary Setting, Perceived Effort And When To Pause Your Watch
August 10, 2021 14:14 - 59 minutes - 81.5 MBCoaches corner
Morning Runs, Disappointment and Motivation!
August 10, 2021 14:08 - 56 minutes - 77.8 MBCoaches Corner