Mental Training For Runners and How To Prevent Running Injuries
How do you train smarter, recover better, and push past mental barriers in running? In this episode of The MicroCast, Zoë Rom sits down with Coach TJ David to break down the key strategies for optimizing endurance performance. From fueling mistakes that sabotage your runs to injury prevention, ment…
Why Your Longest Run Isn’t What Matters - and Should You Train by Time or Mileage?
Are you obsessed with hitting big mileage numbers? Wondering if your longest run is long enough? In this episode of The MicroCast, we break down why your training should focus on time, not just miles, and how to use bootcamp-style weekends to train for an ultra without overtraining.
Hosts Zoë and C…
The Performance Trap: What Elite Male Athletes Get Wrong About Discipline, Leanness, and Control
If you've ever thought "I'm not dieting, I'm optimizing", this episode is for you.
We're dropping this one from the Your Diet Sucks vault because we think it belongs in the feed of every endurance athlete. We brought in coach TJ David, former professional skier and elite endurance athlete, and Sean…
Running Economy Explained — 5 Levers That Work, 4 Myths to Ignore
Running economy is one of the most misunderstood concepts in endurance training — and one of the most trainable. In this episode, Zoë Rom and TJ David break down what running economy actually is, why it matters more than VO2 max for marathoners and ultra runners, and the specific levers you can pu…
🏃♀️ Human-First Run Coaching, Fueling for Sport, and Why Trail Culture Needs Your Story with Zoë Rom
Our First 50k Sisterhood runners ran their first ultramarathon last weekend, and Coach Zoë was one of the folks who made it so successful.
Zoë Rom is a journalist, coach, podcast host, and ultrarunner based in Carbondale, CO. She co-hosts Your Diet Sucks and The Trailhead Podcast. Zoe's journalism…
Recovery Is the Ceiling: The 5 Things Blocking Your Recovery (Plus Soft Rock, Hot or Not, and Debriefing Your First 100)
Recovery is the ceiling on your training — not your mileage, not your workout schedule. Zoë Rom and TJ David break down the five places recovery falls apart for endurance athletes: not sleeping enough, chronic underfueling, easy days that drift into the gray zone, treating life stress like it doesn…
Downhill Running Science: Eccentric Loading, the Repeat Bout Effect & Descending Technique
Email us your listener questions or hot or nots at microcosmcoaching@gmail.com.
Check us out online at microcosm-coaching.com
Downhill running is a technical skill, not a fitness problem, and this week Zoë Rom and TJ David break down the science of eccentric loading, the repeat bout effect, and how…
Leadville Uncovered: McKendree Hickory & The Art of Staying in the Fight
In this episode of Leadville Uncovered 2026, Corinne Shalvoy and Russell Ditsworth sit down with Colorado ultrarunner McKendree Hickory as she prepares for her first Leadville Trail 100. What begins as a conversation about race strategy quickly turns into a deeper discussion about resilience, commu…
A Leadville Win and a Leadville DNF: What Both Taught Us About Training
Leadville 100 week gave Microcosm both ends of the sport in a single day: coach TJ David's athlete McKendree Hickory won the women's race in her 100-mile debut, and TJ himself dropped at the Winfield turnaround after nearly fifty miles of not being able to breathe.
Zoë and TJ take both apart hones…
Running Advice That Aged Badly: 6 Running Myths Debunked (Lactic Acid, Stretching, Cadence & More)
Lactic acid, static stretching, stability shoes, heel striking, 180 cadence, and icing everything: some running advice has not held up. Coaches Zoë Rom and TJ David cover six common myths, what the research actually shows, and why some of these ideas have stuck around for so long. Zoë also apologiz…
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