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PODCAST

The MicroCast

Microcosm Coaching

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,

sports running

All Episodes

00:57:20

microCHAT with Coach and Athlete Kristen Schindler -...

The MicroCast ·

2023/06/30

We 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. This

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01:06:12

A rising tide lifts all boats! The WHY Behind the...

The MicroCast ·

2023/06/23

Today'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-

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01:07:14

Mindset from Racing in Argentina, Taylor Swift &...

The MicroCast ·

2023/06/16

Introducing 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

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01:12:31

Insights Through Injury & Failure with Professional...

The MicroCast ·

2023/06/09

We 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 an open

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01:04:37

microCHAT: 100 Millas Sierras Del Bandoleros with...

The MicroCast ·

2023/06/02

We 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 the lead

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01:08:08

UTMB Valhöll Recap with Coaches Zoë Rom and TJ David

The MicroCast ·

2023/05/19

Coach 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 with

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00:57:39

Deep Dive into Parenting while Pursuing Running at a...

The MicroCast ·

2023/04/28

Microcosm 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 call was

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01:00:16

Habits of the Successful Athlete

The MicroCast ·

2023/04/14

Today’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 nuts

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01:03:32

Long Run & Race Day Fueling w/ Kylee Van Horn, RDN

The MicroCast ·

2023/03/24

Microcosm 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

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01:04:18

Planning for Your First Ultra Q&A

The MicroCast ·

2023/03/17

Microcosm 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 stations,

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01:02:02

Beginners Q&A

The MicroCast ·

2023/03/03

Microcosm 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 goals. As

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01:05:24

The Big Thing Effect with Jeff Patterson, Author &...

The MicroCast ·

2023/02/24

Microcosm 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 to unpack

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00:57:10

Building Running Confidence

The MicroCast ·

2023/02/10

Microcosm 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 that call

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00:56:27

Mental Performance Tools

The MicroCast ·

2023/01/27

Microcosm 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 for a

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01:08:27

The Never Enough Mentality

The MicroCast ·

2023/01/20

Microcosm 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 and in the

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01:01:21

When is it time to level up? Is work-life-training...

The MicroCast ·

2023/01/13

Microcosm 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. From

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01:01:14

Exploring Purpose, Multiple A Races, Races That Don't...

The MicroCast ·

2022/12/16

Microcosm 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 years. In

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00:56:10

Training Perspectives on The Menstrual Cycle & Birth...

The MicroCast ·

2022/12/09

Microcosm 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 enjoy this

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01:02:40

2022 Takeaways, Planning for 2023 and Winter Running...

The MicroCast ·

2022/12/02

Microcosm 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 looking for

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00:58:29

The 2022 Gratitude Call

The MicroCast ·

2022/11/18

Microcosm 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 not only

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201 results

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