The MicroCast

Want to train smarter, fuel better, and understand what your body actually needs? This episode unpacks the real science behind endurance training and fueling—no pseudoscience, no gimmicks. We start with a quick announcement about our Boston Marathon 2026 prep webinar (covering pacing, fueling, and course strategy from Hopkinton to Boylston), then move into a “Hot or Not” segment on popular running recovery tools: KT tape, dry needling, cupping, and stretching versus mobility.Next, we tackle a listener question on calf cramps during long races—what causes them, how to respond in the moment, and how to prevent them through smarter training and fueling.Finally, we close with a deep dive into metabolism for runners: ATP production, the limits of fat oxidation, how and why the “crossover point” matters, and why fasted or low-carb approaches can increase injury risk and reduce performance—especially for women.⏱️ Timestamps00:00 – Intro & Boston 2026 webinar invite04:00 – Hot or Not: KT tape, dry needling, cupping, stretching vs. mobility22:00 – Listener Q: Calf cramps—on-course fixes and long-term prevention40:00 – Metabolism 101: fat vs. carb fueling, crossover point, LEA/RED-S risksSubscribe for more evidence-based endurance coaching.Learn about 1:1 coaching at microcosm-coaching.com and follow @microcosmcoaching on Instagram.

If you’re running the 2026 Boston Marathon, don’t miss our Run Your Best Marathon at Boston Webinar Series—four live sessions led by certified Microcosm coaches Skylar Sorokoty and James Nance. Learn how to train for Boston’s unique course, nail your fueling, and feel confident and race-ready by April. Spots are limited, register now!This week, Zoë and TJ are talking about one of the most misunderstood workouts in endurance training: the long run. From pacing and fueling to recovery and race-day readiness, they unpack the real science behind why long runs work—and what most runners get wrong about them.They kick things off with a few Hot or Nots, breaking down three trending supplements in the endurance world: creatine (actually backed by science), nicotine pouches (just... no), and nitric oxide boosters (spoiler: eat your beets, skip the powder). Then, they dive into a listener question about post-ultra burnout, the fear of losing fitness, and how to rebuild motivation after a big race without overdoing it.In the main segment, Zoë and TJ go full science-nerd on what’s happening inside your body during a long run—mitochondrial biogenesis, glycogen supercompensation, fat oxidation, and more. They talk pacing, fueling, hydration, terrain, and recovery, explaining how to get the most from your long runs without wrecking yourself.Whether you’re chasing your first marathon finish or a 100-miler PR, this episode will help you train smarter, not harder.

Want a better year without burning out? Zoë and TJ share a practical, five-step blueprint to use your transition season to set up your best race year—without quitting running or living in the gray zone. You’ll learn how to keep frequency high (with easy intensity), sketch a long-range plan (1–3 A-races, smart tune-ups), match workouts to the right phase, and treat recovery like training so adaptations actually happen. We also tackle Hot-or-Not topics trail runners ask about: super shoes on road workouts, whether a shoe “quiver” really prevents injuries, and the truth about fueling with olive oil or swapping gels for candy. (Short version: practice what you’ll race with, and don’t copy Kilian.) If you’re planning a 50K, 100K, or 100M, you’ll hear when “real/solid” foods can help and why gut training matters. Subscribe for evidence-based coaching you can actually use.

Ever wonder what the difference really is between tempo, steady state, and threshold runs? In this episode of the MicroCast, coaches Zoë and TJ break down the most confusing middle zones in running, and explain how to use them intentionally to build endurance, speed, and confidence.🎙️ You’ll learn:How to identify and feel steady state, tempo, and threshold effortsWhat’s happening physiologically at each intensityCommon training mistakes (like running all your easy runs too hard)How to apply these workouts in your next training cycleWhy effort-based training helps you avoid burnout and improve consistency⏱️ Timestamps00:00 – Intro & “Hot or Not” segment10:30 – Listener Q: What to train for next after a big race25:15 – What’s the difference between steady state, tempo & threshold?40:10 – How to know if you’re doing these workouts right55:00 – Coaching takeaways: how to use intensity intentionally📣 Subscribe to the MicroCast wherever you get your podcasts💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

If treadmill season makes you question your fitness — you’re not alone. This week, Coach Zoë and TJ dig into why treadmill running often feels harder than road or trail running, and how to actually use it to your advantage. They’ll unpack the biomechanics, heat buildup, and calibration quirks that make treadmills deceptively tough — and how to dial in effort-based training so you get real aerobic gains (without chasing meaningless numbers).Then they dive into adaptogens — what the science really says about ashwagandha, rhodiola, and all those “stress-busting” mushroom blends — and what actually works for performance and recovery.You’ll walk away with a five-part recovery framework that prioritizes sleep, fueling, and nervous-system regulation over gadgets and gimmicks.Plus: we’re kicking off our Run Your Best Marathon at Boston webinar series — four sessions that walk you through pacing, fueling, taper, and race-day execution with detailed tools and pro-level insight. Whether you’re running Boston or any spring marathon, this series will help you show up calm, confident, and ready to crush it.

🔥 Want to get more out of your training? This episode breaks down the five most important ways to nail your workouts—whether you’re training for a marathon, ultramarathon, or just building consistency. We talk pacing, mindset, and how to avoid the common mistakes that keep runners from improving.Zoë and TJ also tackle big listener questions about injury recovery, identity, and how to keep your fire burning when progress stalls. Plus, our Hot or Not segment covers official race photos, trusting weather forecasts, and whether sleep masks really work for runners.If you’ve ever wondered how to train smarter—not just harder—this episode is packed with practical endurance training tips you can use right away.⏱️ TIMESTAMPS00:00 – Intro & life updates08:30 – Hot or Not: Race photos, forecasts & sleep masks23:10 – Reddit Q&A: Mindset during injury recovery47:22 – Five ways to nail your next workout1:23:00 – Recap & closing thoughts📣 Subscribe so you never miss an episode.💻 Learn more about coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

This week on the Microcast, Zoë and TJ run through a stack of running myths and training debates—some serious, some a little silly.First up: Hot or Not. Waist lights? Surprisingly useful. StairMasters? A tool, sure, but not a magic bullet. Then we dive into the trend of weighted vests, sled drags, and other “muscular endurance” hacks. They might look hardcore, but do they really help everyday runners, or just the elites?From there, we answer a listener’s Reddit-inspired question: does standing at your desk actually build endurance? (Spoiler: “time on feet” isn’t the same thing as running stress.)Finally, we take on the sacred cow of 3:1 deload cycles. Instead of sticking to the calendar, Zoë and TJ explain why recovery is more personal—and how to spot the real-life signs you’re ready for a down week.Topics: Hot or Not gear, weighted vests, standing desks, deload weeks, recovery cues.Subscribe so you never miss an episode.Work with us: Microcosm Coaching00:00 – Intro & Welcome02:05 – Hot or Not: Waist Lights06:42 – Hot or Not: StairMaster Training10:15 – Weighted Vests & Muscular Endurance: Do They Help Everyday Runners?18:30 – Elites vs. Real Life: What We Can (and Can’t) Borrow22:40 – Reddit Question: Do Standing Desks Build “Time on Feet”?28:12 – Why 3:1 Deload Weeks Are Tradition, Not Science32:55 – Three Signs It’s Time to Back Off37:10 – How to Structure a Smarter Deload Week41:25 – Wrap-Up & Takeaways

What happens when a hundred-mile race turns into a snowstorm survival test? In this episode, Zoë and TJ break down their very different experiences at the Run Rabbit 100 — from a top-five finish in brutal conditions to making the hard call to DNF.You’ll learn how ultrarunners can adjust goals mid-race, why safety should always come before ego, and how to recognize when “excellence” means stopping instead of pushing through. We also dive into ultramarathon-induced corneal edema (yes, your vision really can blur mid-race), hydration mistakes that derail performance, and the mindset shifts that help athletes stay resilient when plans fall apart.🎙️ Topics Covered:Mental flexibility when races don’t go as plannedThe decision-making process behind a DNFWhat corneal edema is and how it happens in ultramarathonsHydration and fueling mistakes to avoidBuilding toughness and resilience through consistent training📣 Subscribe so you never miss an episode.💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

🔥 Race week is here! And with it, taper tantrums, heavy legs, and the mental games that can make or break your performance. In this episode, Coach Zoë and TJ share five evidence-based taper strategies to help you arrive fresh, confident, and ready to race.You’ll learn why cutting volume (not everything) is essential, how to keep just enough intensity to stay sharp, why sticking to your weekly rhythm matters, and how to stay specific without wrecking your quads. Most importantly, we dive deep into the mind game: how mental fatigue can add up to 45 minutes to your ultra, and practical ways to externalize choices, simplify logistics, and beat decision fatigue at aid stations.🎙️ In this episode:Taper madness, athlete vs. coach brainDecision fatigue & the “trash → bottles → food → go” mantraWhy overpacking hurts more than it helpsThe five-point taper plan you can actually trust⏱️ TIMESTAMPS00:00 – Welcome + race-week vibes14:00 – Mental fatigue & decision-making22:00 – Aid station systems that save minutes36:00 – The 5-point taper framework44:00 – Final checklist & taper mindset📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

Are ultrarunners at higher risk of colon cancer? Can scrolling before a workout actually make you slower? And is muscle damage( not gut issues) the biggest reason athletes DNF ultras? This episode dives deep into three new studies that every endurance athlete should know about.Zoë and TJ break down the recent New York Times article on colon cancer risk in marathoners and ultrarunners, explaining why the headlines caused panic, what the data really says, and how to think critically about risk. They then discuss surprising new evidence that social media use before training may blunt your skill development and endurance. Finally, they dig into a groundbreaking study on muscle damage in ultras, why durability may matter more than VO₂max, and practical training strategies to keep your legs from blowing up on race day.Scroll to the bottom to see our citations for this episode!⏱️ TIMESTAMPS00:00 – Intro + Run Rabbit taper talk09:42 – Colon cancer study explained28:50 – Social media and mental fatigue in athletes42:00 – Muscle damage vs. GI distress in ultras01:20:15 – Practical training takeaways📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching: https://www.microcosm-coaching.com/📸 Follow us: https://www.instagram.com/microcosmcoaching/Citations:American Cancer Society. (2024). Colorectal cancer early detection, diagnosis, and staging. https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging.htmlFreitas-Junior, C. M., da Silva, J. G., Oliveira, D. V., & Melo, G. F. (2025). Pre-training social media use impairs skill efficiency and increases mental fatigue in athletes. European Journal of Sport Science. Advance online publication. https://doi.org/10.1080/17461391.2025.xxxxxMarcora, S. M., Staiano, W., & Manning, V. (2009). Mental fatigue impairs physical performance in humans. Journal of Applied Physiology, 106(3), 857–864. https://doi.org/10.1152/japplphysiol.91324.2008Nyberg, S. T., Batty, G. D., Pentti, J., Virtanen, M., Alfredsson, L., Fransson, E. I., ... & Kivimäki, M. (2018). Cardiorespiratory fitness and cancer risk: Findings from the HUNT study and meta-analysis. British Journal of Sports Medicine, 52(12), 871–878. https://doi.org/10.1136/bjsports-2017-098391Tiller, N. B., & Millet, G. Y. (2025). Muscle damage as a primary predictor of ultramarathon performance: A paradigm shift in endurance research. Sports Medicine. Advance online publication. https://doi.org/10.1007/s40279-025-0xxxVainshelboim, B., Fuchs, D., Kramer, M. R., Lima, R. M., & Arena, R. (2023). Cardiorespiratory fitness and risk of colorectal cancer: A population-based cohort study of 177,709 men. International Journal of Cancer, 153(5), 880–888. https://doi.org/10.1002/ijc.34567Zhu, W., Wadley, A. J., Sculthorpe, N., & Carter, H. (2021). Effects of social media use on swimming performance: The role of mental fatigue. Journal of Sports Sciences, 39(4), 405–412. https://doi.org/10.1080/02640414.2020.1835229

🔥 Wondering how much training volume you really need to get faster, avoid burnout, and stay injury-free? In this episode, Zoë and TJ break down the science and practical strategies behind volume in endurance training, plus why aid station efficiency and fueling myths matter just as much for your ultramarathon success.🎙️ In this episode, your coaches cover:Hot or Not: Car camping before races, pacers, downhill repeats, and “fat adaptation”How to move through aid stations like a Formula One pit stop (and avoid wasting precious minutes)Why training volume drives aerobic fitness — and how to build it safelyRed flags for overtraining and when to dial back your mileageScience-backed principles for progressing volume year over year without injury

🔥 Want to finish your next ultra stronger and avoid the dreaded late-race fade? This episode breaks down five science-backed pacing strategies every runner can use—whether you’re lining up for your first 50K or chasing a 100-mile PR. Drawing on data from UTMB, Western States, and Ultra-Trail Cape Town, Coaches Zoë and TJ share the training and mindset tools that separate strong finishers from blow-ups.🎙️ In this episode, we cover:Hot or Not: stacking two ultras close together, GPS watches vs. RPE, and sodium pre-loadingThe science behind interval design: VO₂ max, threshold, steady state, and strides—made simpleFive proven pacing strategies, including why uphill pace predicts finish time, how to keep pace variation small, and why “don’t bank time, build it” is the rule that saves racesPractical training takeaways: back-to-back long runs, uphill workouts, durability training, and how to pace climbs smarter⏱️ TIMESTAMPS00:00 – Intro & Boot Camp recap08:20 – Hot or Not: racing back-to-back, GPS watches, sodium pre-loading29:15 – Listener question: Is interval design random or scientific?44:10 – The science of pacing ultras: five strategies that work1:13:00 – Training takeaways + coaching insights📣 SUBSCRIBE so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Who gets to call themselves an athlete — and how should you fuel like one? In this special crossover episode from Your Diet Sucks, Coach Zoë and registered dietitian Kylee Van Horn tackle common endurance nutrition myths, from carb loading to high-carb fueling in larger bodies, and why “earning” the athlete label is holding runners back.You’ll hear practical tips for training your gut, troubleshooting race-day nausea, and avoiding the pitfalls of constantly changing your fueling plan. Plus: the science behind carbohydrate periodization, why hydration is the foundation of fueling, and how to rethink your athlete identity to train smarter and recover faster.In this episode:High-carb fueling strategies for endurance athletesCarb loading for training vs. race dayGut training and avoiding mid-race stomach shutdownsFueling considerations for larger-bodied runnersWhy everyone who trains is an athlete — and should fuel like one⏱ TIMESTAMPS00:00 – Intro & training updates03:02 – Athlete identity and fueling mindset16:07 – High-carb fueling in larger bodies24:31 – Carb loading & carbohydrate periodization36:22 – What to do when you can’t eat or drink mid-race42:09 – Beam Minerals and electrolyte marketing claims📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm: microcosm-coaching.com📸 Follow us on Instagram: @microcosmcoaching

Want to run faster, whether you’re training for a 5K, marathon, or 100-mile ultra? In this episode, Zoë and Coach TJ break down five proven ways to build speed and endurance without burning out. They cover everything from running economy (and why it matters differently for ultras) to practical workouts like strides, hill sprints, VO₂ max intervals, and tempo runs, plus why easy running is essential for performance.You’ll also hear:Why wildfire smoke and high AQI days can crush performance and when to take your training indoorsThe hidden costs of running with poles vs. hiking vs. run-walk strategies on climbsReal-world gear choices like belts, vests, and yes, even frozen Capri Suns⏱ Timestamps00:00 – Adirondacks training recap + gear hot takes12:30 – Wildfire smoke, AQI, and safe training choices25:15 – Running economy: what it is and why it’s different for ultra runners36:10 – 5 ways to build speed: strides, hills, VO₂ max, tempos, and running easySubscribe so you never miss an episode.Learn more about 1:1 coaching: microcosm-coaching.comFollow on Instagram: @microcosmcoaching

Coach TJ is on vacation this week, so we're dropping a recent favorite episode of YDS in the feed!Protein is everywhere—from protein-packed cereals and bars to coffee creamers and even water—but how much do athletes and active people really need? In this special episode from Your Diet Sucks, journalist Zoë Rom and sports dietitian Kylee Van Horn, RDN, cut through the marketing hype to uncover the truth about protein intake, protein powders, and fueling for endurance performance.What You’ll Learn in This Episode:Why protein is being added to almost every product on the shelfHow much protein endurance athletes and active people truly need to build strength and support recoveryThe truth about protein powders, including contamination risks and how to choose a safe, effective optionHow diet culture and gendered marketing influence the way we think about proteinThe environmental impact of high-protein diets and animal vs. plant-based proteinsPractical fueling and recovery strategies for athletes at every levelResources & Links:Your Diet Sucks Podcast: Follow on your favorite appMicrocosm Coaching: microcosm-coaching.comFollow Zoë Rom: @carrot_flowers_zFollow Kylee Van Horn: @kylee_vh

This episode breaks down what runners really need to know about fueling — with zero gimmicks and all the science.Whether you're training for a marathon, ultramarathon, or just want to feel stronger on your runs, this episode of the Microcosm Coaching Podcast dives deep into what proper fueling looks like — before, during, and after your workouts.🎙️ Coach Zoë and TJ cover:Why fasted training is overhyped — especially for womenWhat muscle scraping actually does (spoiler: not much)How to time your carbs, protein, and fat for performance and recoveryCommon fueling mistakes and how to fix themHow to use the “performance plate” to match nutrition to your training⏱️ TIMESTAMPS00:00 – Intro & Hot or Not: Muscle Scraping, Racing with Phones, Elite DNFs22:33 – Reddit fueling question: Running fasted and bonking at 15 miles33:10 – Carbs, fat, and protein explained for endurance athletes56:02 – How to fuel before, during, and after long runs1:08:45 – Common mistakes & myths (hello, keto)1:16:45 – Takeaways and how to get help with your fueling📣 SUBSCRIBE so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm Coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

🔥 Wondering if you really need to follow your training plan to the letter? This episode unpacks how flexible training frameworks can actually make you a stronger, more consistent runner—especially when life gets messy.🎙️ Coaches Zoë and TJ break down:What happens when you move a long run for weather—and whether it still “counts”How to tell the difference between healthy flexibility and sneaky perfectionismWhy your body doesn’t know what a calendar is—but it does know stressThe benefits of effort-based training and how to use RPE to adjust intelligentlyLessons from the Silver Rush 50 and how to apply them to your own racing⏱️ TIMESTAMPS00:00 – Cracking NA beers & weekend recap07:33 – Listener question: Can you move a long run and still recover?17:41 – Why “recovery windows” matter more than calendar days28:12 – The 36-hour rule and managing training stress36:05 – Goal setting: outcomes, process, and athletic standards48:20 – TJ’s Silver Rush 50 recap & requalifying for Leadville01:04:10 – Real-life training flexibility: effort-based coaching & scheduling rest01:17:22 – Building a flexible, sustainable training week📣 Subscribe so you never miss an episode💻 Learn more about 1:1 coaching with Microcosm: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Train Smarter, Not Harder: How to Use B Races and Avoid the Worst Running MythsThinking about racing your way to peak fitness? In this episode, Coach Zoë and TJ break down how to use B races strategically in your ultramarathon or trail running season—and bust five of the worst myths that hold runners back. From compression boots and ankle socks to carbs and stretching, this one’s packed with evidence-based insight and a whole lot of hot takes.🎙️ In this episode, we cover:What is a B race and why it matters for your A race prepHow to pace and recover from a B race without derailing your seasonThe five most damaging myths in running—from “no pain, no gain” to “perfect running form”Why carbs aren’t the enemy—and why dynamic warmups beat static stretching every time⏱️ TIMESTAMPS00:00 – Intro & Rest Day Monday03:10 – Hot or Not: Compression boots, socks, and mandatory gear18:12 – How to plan and approach B races28:00 – Five worst myths that hurt runners’ progress47:46 – Why carbs matter for performance52:14 – What to do instead of static stretching📣 Subscribe so you never miss an episode💻 Learn more about coaching with Microcosm Coaching: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/

Struggling with downhill running? Want to avoid trashed quads and gain free speed on the trails? This episode teaches you exactly how to master downhill running with proven techniques, strength exercises, and mental strategies to help you descend faster and safer, whether you’re training for an ultramarathon, trail marathon, or mountain race.🎙️ Coaches Zoë and TJ from Microcosm Coaching cover:Why downhill running causes severe muscle damage and DOMS — and how to prevent itKey downhill running form tips to run smoother and stay injury-freeStrength and plyometric exercises that build durability for downhillsMental cues to gain confidence on technical descents and lose fearRace pacing strategies to protect your legs and finish strongWhether zone 2 hiking can replace running as cross-training for ultramarathon training⏱️ TIMESTAMPS00:00 – Welcome, coaching updates & roster spots06:18 – Western States recap & Abbey Hall’s 2024 win15:30 – Hot or Not: Weekly 45-minute runs in zone 317:58 – Hot or Not: Drinking V8 during or after runs20:19 – Listener question: Is hiking zone 2 cross-training?29:25 – How to master downhill running: technique, mindset, strength49:36 – Downhill pacing, mental strategies, and race execution56:15 – Why confidence in downhills transforms your trail running📣 SUBSCRIBE so you never miss an episode with expert trail running advice.💻 Ready for 1:1 coaching? Learn more: microcosm-coaching.com📸 Follow us on Instagram for daily tips: @microcosmcoaching

Zoë is at a writing conference this week, so we're dropping this banger of a replay in the feed!Feeling overwhelmed by running data? Wondering if you're training the “right” way? This episode dives deep into periodization strategies, how to choose the best gels for your gut, and which TrainingPeaks metrics actually matter. Whether you’re training for a marathon or an ultra, you’ll leave with smarter tools and a better understanding of how to adapt your training to real life.🎙️ In this episode, Coach Zoë and TJ cover:Block vs. mixed periodization: which training style works best—and whenWhy “the best gel” is a myth, and how to find what works for youWhat to ignore and what to track in TrainingPeaks (TSS, IF, CTL, TSB explained)How to navigate training while traveling or dealing with tough conditions⏱️ TIMESTAMPS00:00 – Vacation chaos + running in rural Portugal13:40 – Hot or Not: Block vs. Mixed Periodization31:55 – What’s the Best Gel for Running?42:10 – TrainingPeaks metrics that matter1:08:10 – How to use data without becoming a robot📣 SUBSCRIBE so you never miss an episode💻 Learn more about coaching with Microcosm: https://www.microcosm-coaching.com/📸 Follow us on Instagram: https://www.instagram.com/microcosmcoaching/