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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

00:55:55

Coach 2022 Takeaways & Off Season Training

The MicroCast ·

2022/11/11

Microcosm 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 moved into

en

00:58:46

Puerto Vallarta by UTMB Recap & Working Through...

The MicroCast ·

2022/11/04

Microcosm 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 experiences

en

00:58:00

Working Though Mental Setbacks Pt. II, Running Form,...

The MicroCast ·

2022/10/21

Microcosm 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 this

en

01:02:01

Responding to Training Setbacks Pt. I

The MicroCast ·

2022/10/14

On 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

en

01:00:46

Rapid, Not So Rapid Fire Friday! Travel w/ Nutrition,...

The MicroCast ·

2022/09/30

Microcosm 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 mandatory gear

en

01:01:06

Hill Training 101: Your Guide to All Things Hills

The MicroCast ·

2022/09/23

Microcosm 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 tricks, yes

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00:59:04

Rapid, not so Rapid Fire Friday! Treadmill Runs, Easy...

The MicroCast ·

2022/09/16

On 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, with

en

00:56:39

The ins and outs of Group Runs!

The MicroCast ·

2022/09/09

Microcosm Coaching Team Call 09/09/2022 All things group runs! The benefits, the pitfalls, group run doubles, comparison traps & advocating for your training!

en

01:07:47

Coach TJ CCC Recap & Takeaways

The MicroCast ·

2022/09/02

Microcosm 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. It’s

en

01:00:08

CCC Training Update & Mental Performance

The MicroCast ·

2022/08/23

Microcosm 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 covers

en

01:00:33

Athlete/Coach Communication Roundtable

The MicroCast ·

2022/08/05

Microcosm 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 and

en

00:55:44

Adjusting Recovery Expectations, Training Flexibility...

The MicroCast ·

2022/07/29

Microcosm 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, we

en

01:02:33

Silver Rush Race Takeaways with Coach TJ - Plus Was...

The MicroCast ·

2022/07/22

Microcosm 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!

en

00:54:07

Strong and Stable Legs + Building Strength Into Your...

The MicroCast ·

2022/07/18

Microcosm 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

en

00:58:03

The Mental Side: Giving Up Saturday's for Long Runs,...

The MicroCast ·

2022/07/11

On 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.

en

01:06:32

WSER Recap! Using Ice During Races & Getting...

The MicroCast ·

2022/07/01

Microcosm Coaching Team Call 07/01/2022: Our WSER Take-aways plus getting Vulnerable on Race Day.

en

01:03:44

Summer Training & How to Deal with the Heat

The MicroCast ·

2022/06/19

Microcosm 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 your

en

00:59:42

Strength Training for Runners with Coach Megan...

The MicroCast ·

2022/06/10

Microcosm 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

en

00:56:50

Rapid Fire Friday with Coach Zoë

The MicroCast ·

2022/06/06

Microcosm Coaching Team Call 06/04

en

00:59:22

Planning and Running Your First Ultra

The MicroCast ·

2022/05/20

Microcosm Coaching Team Call 05/20/2022

en

201 results

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