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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

00:54:28

11 Guiding Principles for Athletes Who Want to Reach...

The MicroCast ·

2024/02/26

On 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 some

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01:23:27

Coach Zoë Rom is back! Partner Race Swap, What to...

The MicroCast ·

2024/02/19

Coach 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

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00:50:34

The Curiosity Mindset with Jonathan Levitt, For The...

The MicroCast ·

2024/02/12

Hey 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 what

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01:30:53

The Zen of Performance with Author, Athlete and...

The MicroCast ·

2024/02/05

We 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

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00:57:49

Planning for Your A Race + Stretching, Foam Rolling,...

The MicroCast ·

2024/01/24

This 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 vacuum

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00:41:08

Thinking about New Year's Resolutions? Try a habits...

The MicroCast ·

2024/01/15

Coaches 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 microcosmcoaching@gmail.com

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00:54:51

2023: A Year in Review & Celebrations, Peloton, The...

The MicroCast ·

2024/01/12

On 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. microcosmcoaching@gmail.com microcosm-coaching.com

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01:14:26

Our Favorite Influencer, The Essentials of the...

The MicroCast ·

2023/12/11

Coaches 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: microcosmcoaching@gmail.com w: microcosm-coaching.com ig:

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01:00:56

Intention versus Commitment & Progress - Plus Loop &...

The MicroCast ·

2023/11/13

On 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 some

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00:53:09

Microcosm 3.0 - What We've Learned. Plus Transition...

The MicroCast ·

2023/11/01

On 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

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01:08:51

The Bad Ideas Draft. Worlds Worst Nutrition,...

The MicroCast ·

2023/10/09

The 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

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01:15:10

Our Top 10 Favorite Workouts and WHY, plus The...

The MicroCast ·

2023/10/02

MicroCAST: 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 do for

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01:11:30

Run Rabbit Run 100 Recap & Takeaways + Blood & Sweat...

The MicroCast ·

2023/09/21

MicroCAST: 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 health

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01:16:06

Brand Ambassadorship, The Bear and La La Land plus...

The MicroCast ·

2023/09/08

MicroCAST: 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 Adaptations

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01:02:01

How to Become a Sustainable Runner: Mind, Body,...

The MicroCast ·

2023/09/01

Today'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,

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01:19:40

Leadville 100 Recap + Hot or Not + Book Reviews +...

The MicroCast ·

2023/08/25

Today'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

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01:06:10

Leadville 100 Training & Chatter, Hot Water...

The MicroCast ·

2023/08/14

On 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 or

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01:08:07

The Biggest Obstacles We've Faced & How We Dealt With...

The MicroCast ·

2023/07/27

Today'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

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01:03:20

Challenges Covering Hard Rock 100, Business...

The MicroCast ·

2023/07/20

Today'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

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01:10:56

San Juan Summer Solstice 50 Recap, The Champions...

The MicroCast ·

2023/07/07

Today'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

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201 results

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