The MicroCast

Coach Zoë Rom is back! Partner Race Swap, What to Focus on To Reach Your Potential, Plus Alcohol Use for Athletes

19 Feb 2024

Contributed by Lukas

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 R...

The Curiosity Mindset with Jonathan Levitt, For The Long Run Podcast. Plus Developing Your WHY and Leaning into Joy.

12 Feb 2024

Contributed by Lukas

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 wee...

The Zen of Performance with Author, Athlete and Philosopher Francis Sanzaro, PhD

05 Feb 2024

Contributed by Lukas

We had a very special guest in the studio for this week's podcast - Athlete, Doctor of Philosophy and Religion and Author Francis Sanzaro! Franc...

Planning for Your A Race + Stretching, Foam Rolling, Chiros & N/A Beverages with Coach Zack Russell

24 Jan 2024

Contributed by Lukas

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 ho...

Thinking about New Year's Resolutions? Try a habits and outcome based approach instead.

15 Jan 2024

Contributed by Lukas

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 ...

2023: A Year in Review & Celebrations, Peloton, The Real Core Work Runners Need & Normatech Boots

12 Jan 2024

Contributed by Lukas

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 th...

Our Favorite Influencer, The Essentials of the Coach-Athlete Relationship, Managing New Life Stress Strategies & WSER Waitlist Mindset

11 Dec 2023

Contributed by Lukas

Coaches TJ David & Zoë Rom discuss their favorite influencer, plus Training Peaks, Foam Rolling, and Flat Coke in their opening "Hot or Not&...

Intention versus Commitment & Progress - Plus Loop & Out and Back Races as well as Xtraining!

13 Nov 2023

Contributed by Lukas

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 ...

Microcosm 3.0 - What We've Learned. Plus Transition Season, Running Dates and Friends That Don't Run. Are they the best kind?

01 Nov 2023

Contributed by Lukas

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 organ...

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.

09 Oct 2023

Contributed by Lukas

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 ...

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!

02 Oct 2023

Contributed by Lukas

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 ...

Run Rabbit Run 100 Recap & Takeaways + Blood & Sweat Test Hot Takes & Community Coaching Reflections

21 Sep 2023

Contributed by Lukas

MicroCAST: Hosted by Coaches TJ David and Zoë Rom. On today's episode we cover hot or not topics: -Minimalist Shoes -Backyard Ultras -Sweat Tes...

Brand Ambassadorship, The Bear and La La Land plus Training Adaptations and Timelines for Adaptation

08 Sep 2023

Contributed by Lukas

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 -Bein...

How to Become a Sustainable Runner: Mind, Body, Community and Planet + Hot or Not + Boot Camps & Non-Linear Recovery

01 Sep 2023

Contributed by Lukas

Today's chat, hosted by ⁠⁠⁠TJ David⁠⁠⁠ and ⁠⁠⁠Zoë Rom⁠⁠⁠ takes a reverse course, starting with six Hot or Not Topics: UTM...

Leadville 100 Recap + Hot or Not + Book Reviews + Worlds Most Tired Proposal

25 Aug 2023

Contributed by Lukas

Today's chat, hosted by ⁠⁠⁠TJ David⁠⁠⁠ and ⁠⁠⁠Zoë Rom⁠⁠⁠ takes a reverse course, starting with six Hot or Not Topics: Caf...

Leadville 100 Training & Chatter, Hot Water Immersion, Dealing with Uncertainty, Books & Hot or Not!

14 Aug 2023

Contributed by Lukas

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 ...

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.

27 Jul 2023

Contributed by Lukas

Today's chat, hosted by ⁠⁠TJ David⁠⁠ and ⁠⁠Zoë Rom⁠⁠ dives into the biggest obstacles we've faced in our running journeys...

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!

20 Jul 2023

Contributed by Lukas

Today's chat, hosted by ⁠TJ David⁠ and ⁠Zoë Rom⁠ dives into the challenges of covering a super long, remote and technical race like t...

San Juan Summer Solstice 50 Recap, The Champions Mindset, Comedy of Failures and Living a Values Driven Life

07 Jul 2023

Contributed by Lukas

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 ...

microCHAT with Coach and Athlete Kristen Schindler - Resilience, Grit and Insights Through Injury

30 Jun 2023

Contributed by Lukas

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 accom...

A rising tide lifts all boats! The WHY Behind the MicroCOMMUNITY. Plus "Yes, And," FOMO & Protein with bonus Hot or Not takes!

23 Jun 2023

Contributed by Lukas

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 ...

Mindset from Racing in Argentina, Taylor Swift & Matthew McConaughey

16 Jun 2023

Contributed by Lukas

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 o...

Insights Through Injury & Failure with Professional Climber and Coach Dan Mirsky

09 Jun 2023

Contributed by Lukas

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 th...

microCHAT: 100 Millas Sierras Del Bandoleros with Athlete Zena Robinson

02 Jun 2023

Contributed by Lukas

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 fini...

UTMB Valhöll Recap with Coaches Zoë Rom and TJ David

19 May 2023

Contributed by Lukas

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...

Deep Dive into Parenting while Pursuing Running at a High Level with Coaches & Athletes Sarah Strong and Drew Conner

28 Apr 2023

Contributed by Lukas

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 g...

Habits of the Successful Athlete

14 Apr 2023

Contributed by Lukas

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, suc...

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

24 Mar 2023

Contributed by Lukas

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, Ky...

Planning for Your First Ultra Q&A

17 Mar 2023

Contributed by Lukas

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 ton...

Beginners Q&A

03 Mar 2023

Contributed by Lukas

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 ...

The Big Thing Effect with Jeff Patterson, Author & Success Coach

24 Feb 2023

Contributed by Lukas

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: Ho...

Building Running Confidence

10 Feb 2023

Contributed by Lukas

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 d...

Mental Performance Tools

27 Jan 2023

Contributed by Lukas

Microcosm Coaching Team Call 01/27/2023 Today’s call is all about developing your mental performance toolset! We hope that by providing these techn...

The Never Enough Mentality

20 Jan 2023

Contributed by Lukas

Microcosm Coaching Team Call 01/20/2023 The “Never Enough” mentality and approach to work, life, relationships, and financial status is an ever pr...

When is it time to level up? Is work-life-training balance real? Plus a brief xtraining discussion.

13 Jan 2023

Contributed by Lukas

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...

Exploring Purpose, Multiple A Races, Races That Don't Fit Your Skill Set & Difficult Adventures

16 Dec 2022

Contributed by Lukas

Microcosm Coaching Team Call 12/16/2022: This week's call is split into two sections, the first encompasses a really interesting, and ongoing discussi...

Training Perspectives on The Menstrual Cycle & Birth Control + The Impacts of Low Level Activity Post Training

09 Dec 2022

Contributed by Lukas

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...

2022 Takeaways, Planning for 2023 and Winter Running Tips

02 Dec 2022

Contributed by Lukas

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 2...

The 2022 Gratitude Call

18 Nov 2022

Contributed by Lukas

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...

Coach 2022 Takeaways & Off Season Training

11 Nov 2022

Contributed by Lukas

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. ...

Puerto Vallarta by UTMB Recap & Working Through Setbacks Pt. III

04 Nov 2022

Contributed by Lukas

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 prolonge...

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

21 Oct 2022

Contributed by Lukas

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 setbac...

Responding to Training Setbacks Pt. I

14 Oct 2022

Contributed by Lukas

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 cha...

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!

30 Sep 2022

Contributed by Lukas

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 l...

Hill Training 101: Your Guide to All Things Hills

23 Sep 2022

Contributed by Lukas

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 someth...

Rapid, not so Rapid Fire Friday! Treadmill Runs, Easy Running, Self-Supported Long-Runs, Mental Performance

16 Sep 2022

Contributed by Lukas

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 ai...

The ins and outs of Group Runs!

09 Sep 2022

Contributed by Lukas

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

Coach TJ CCC Recap & Takeaways

02 Sep 2022

Contributed by Lukas

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 to...

CCC Training Update & Mental Performance

23 Aug 2022

Contributed by Lukas

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...

Athlete/Coach Communication Roundtable

05 Aug 2022

Contributed by Lukas

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 cl...

Adjusting Recovery Expectations, Training Flexibility & Types of Sugars

29 Jul 2022

Contributed by Lukas

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, uppi...

Silver Rush Race Takeaways with Coach TJ - Plus Was it Really a Bad Run? & Taper Science

22 Jul 2022

Contributed by Lukas

Microcosm Coaching Team Call: 07/22/2022   Silver Rush Takeaways: The Joy Factor, Sweat Tests and Intermediate Goals  Plus, Was it really a ...

Strong and Stable Legs + Building Strength Into Your Plan w/Coach Megan Flanagan, CPT

18 Jul 2022

Contributed by Lukas

Microcosm Coaching Team Call 07/15/2022:    Video: https://www.youtube.com/watch?v=rPGSnjaFIWI Agenda:  -Walk through of a strong and s...

The Mental Side: Giving Up Saturday's for Long Runs, FOMO and Social Media

11 Jul 2022

Contributed by Lukas

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 so...

WSER Recap! Using Ice During Races & Getting Vulnerable on Race Day

01 Jul 2022

Contributed by Lukas

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

Summer Training & How to Deal with the Heat

19 Jun 2022

Contributed by Lukas

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? Shoul...

Strength Training for Runners with Coach Megan Flanagan, CPT

10 Jun 2022

Contributed by Lukas

Microcosm Coaching Team Call 06/10/2022: Today's episode is all about Strength Training for runners! Hosted by Microcosm Coaching Strength Partner coa...

Rapid Fire Friday with Coach Zoë

06 Jun 2022

Contributed by Lukas

Microcosm Coaching Team Call 06/04 

Planning and Running Your First Ultra

20 May 2022

Contributed by Lukas

Microcosm Coaching Team Call 05/20/2022

Collegiate Peaks with Coach Z, Electrolytes 101 with Coach Kylee, Dog Running and More!

13 May 2022

Contributed by Lukas

Microcosm Coaching Team Call 05/13/2022: Topics include Collegiate Peaks 50 miler OA WIN and recap with Coach Zoë, Electrolytes and Hydration 101 wit...

Earth Day, CBD and Recovery, Rigidity and Flexibility in Training

22 Apr 2022

Contributed by Lukas

Microcosm Coaching Team Call 04/22/2022

Managing The Stress of Longer Long Runs & Coping with Pre-Race Nerves

08 Apr 2022

Contributed by Lukas

Microcosm Coaching Team Call 04/08/2022

Why Long Run Variations and Long Run Fueling 101

01 Apr 2022

Contributed by Lukas

Microcosm 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

28 Mar 2022

Contributed by Lukas

Microcosm Coaching Team Call 03/25/2022

Crewing and Pacing -- Runner and Crew/Pacer Perspectives!

18 Mar 2022

Contributed by Lukas

Microcosm Coaching Team Call 03/18/2022 -- Crewing and Pacing 101. From how runners should pick their teams, communicate vital information and expecta...

Finding Light in Dark Times & Celebrating The Highs!

11 Mar 2022

Contributed by Lukas

Microcosm Coaching Team Call 03/11/2022

Coach/Athlete Sarah Strong Wins Up for Air! Full recap plus Balancing Big Goals with Life!

04 Mar 2022

Contributed by Lukas

Microcosm 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...

Process Oriented Goals 101 & Comparison Traps

25 Feb 2022

Contributed by Lukas

Microcosm Coaching Team Call 02/25/2022 -- Exploring Process Oriented Goals. What are they? Why are they important? How does an athlete go about creat...

The Finite & Infinite Mindset Paradox

18 Feb 2022

Contributed by Lukas

Microcosm 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 ...

Fueling Under Stress & When Busy! Running Economy & Workouts by Effort

11 Feb 2022

Contributed by Lukas

Microcosm Coaching Team Call 02/11/2022 -- Fueling tips when under stress and when busy with Kylee Van Horn, RDH (FlyNutrition) and Sarah Strong, LCSW...

Coach Zoë Talks Boundaries plus Running with Your Partner

10 Feb 2022

Contributed by Lukas

Microcosm Coaching Team Call 05/04/2021

Coach TJ & Coach Kristen Talk Rest, Recovery & WHOOP

08 Feb 2022

Contributed by Lukas

Microcosm 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?

04 Feb 2022

Contributed by Lukas

Microcosm 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 ...

Coach Habits & Routines Check-in plus Prioritizing Long Term Health

04 Feb 2022

Contributed by Lukas

Microcosm Coaching Team Call 01/21/2022 -- Coaches conversation about new training habits and routines in 2022 plus prioritizing long term health in u...

Coaches Corner! Dealing with COVID Uncertainty in Training & Racing plus Forming Sticky Habits!

03 Feb 2022

Contributed by Lukas

Microcosm 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

02 Feb 2022

Contributed by Lukas

Microcosm Coaching Team Call 01/28/2022 -- we talk about Winter Fueling and Wellness for runners.

UTMB and Coach Race Recaps

13 Sep 2021

Contributed by Lukas

TJ Recounts his adventure at Telluride Mountain Run

Downhill Running and Fun Vs. Focus on Long Runs

13 Sep 2021

Contributed by Lukas

Coaches' Corner

Overthinking, Efficiency and Race Reports

18 Aug 2021

Contributed by Lukas

Microcosm Coaching Team Call: 08/17/2021

Hydration Packs, Flat Races, New Shoes, And Partners Who Don't Run

18 Aug 2021

Contributed by Lukas

Coaches corner

Coach Race Recaps, Reframing Fear, Commitment and Competitiveness

10 Aug 2021

Contributed by Lukas

Coaches Corner

Boundary Setting, Perceived Effort And When To Pause Your Watch

10 Aug 2021

Contributed by Lukas

Coaches corner

Morning Runs, Disappointment and Motivation!

10 Aug 2021

Contributed by Lukas

Coaches Corner

TJ & Zoë Community Call

10 Aug 2021

Contributed by Lukas

Underrated, or overrated?

Strava, Comparison, Competition and Role Models

06 Aug 2021

Contributed by Lukas

Microcosm Coaching Team call 08/06/2021

Masters Athletes and Heat Adaptation

05 Aug 2021

Contributed by Lukas

Coaches corner!

Give Yourself Permission To Go For It!

05 Aug 2021

Contributed by Lukas

Coaches corner!

Adventure Imperfectly!

05 Aug 2021

Contributed by Lukas

Tips for better adventures. 

Big Dreams, Air Quality and Cultures Of Excellence

28 Jul 2021

Contributed by Lukas

Microcosm Coaching Team Call: 07/23/2021

Wildlife Encounters and Nutrition!

28 Jul 2021

Contributed by Lukas

COACHES CORNER! Scary Wildlife Encounters, Workout Intention and Ultra Nutrition with Coach Kylee!!

Cadence, Perspective & Building Training Plans

28 Jul 2021

Contributed by Lukas

Microcosm Coaching Team Call 07/26/2021

Coaches Corner: Running for Time Vs. Mileage and Garbage Miles

12 Jul 2021

Contributed by Lukas

What are garbage miles? Should you run for time or distance?

Metrics That Matter

12 Jul 2021

Contributed by Lukas

What to pay attention to, and what to forget about on the run. 

Understanding Identity

04 Jun 2021

Contributed by Lukas

Embracing identity in an athletic life. 

Music, Hydration, "Real-Foods" and Anti-Racism

14 May 2021

Contributed by Lukas

- Should you always listen to music while you run?  - winter hydration/nutrition  - anti-racism in the running space!  - "real food" fu...

VO2 Max Tests, Long Run Recovery, Downhill Running, Runners Highs, Stress Relief and FKT's!

07 May 2021

Contributed by Lukas

Topics: Should I take a Vo2Max Test? Post Long Run Recovery, Improving Downhill Running, Keeping Electronics Charged on Long Runs, Runners Highs and R...

Race Day 101

03 May 2021

Contributed by Lukas

Everything you need to know to run a race with confidence!

Daily Check-Ins, Run Streaks, Alcohol, Splits, and Goal Setting!

30 Apr 2021

Contributed by Lukas

4-PT Daily Check-In, Rest Days, Run Streaks, Alcohol, Writing Out Splits For Workouts/Easy Runs, Picking Races and Setting Realistic Goals!

Bad Days & Building Mental Toughness

26 Apr 2021

Contributed by Lukas

How to bounce back after a bad day

Downtime, Antidepressants, Race Selection, Self-Criticism, Guilt Vs. Shame and Yoga!

26 Apr 2021

Contributed by Lukas

Topics: Holiday downtime insights, picking races, antidepressants for athletes, inner-critic, letting go of guilt for missing runs, and yoga!