HeyJaredThe MicroCast
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.
- Indexed episodes, last 90 days
- 7
- Latest publication
- Sep 9, 2026
- Audience
- Checking…
- Earliest in this view
- Jul 8, 2026
Latest episodes
How Much Volume Do You Actually Need? Minimum Dose, Optimal Dose, Frequency, and Distribution (opens the original)
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How many miles a week do you need to run to get better? It's the question coaches hear most, and the annoying answer is: enough to create an adaptation, not so much that you can't absorb it. The body doesn't experience a mileage total. A mile on a 14er and a mile on a track are completely different stresses, which is why time at effort is a better way to think about volume than distance. TJ and Zoë break volume into four levers. How much: the difference between the minimum effective dose, the op
A Leadville Win and a Leadville DNF: What Both Taught Us About Training (opens the original)
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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 honestly. On the win: what five months of coaching actually changed, why TJ inferred McKendree was naturally durable from four years of training history, and how identifying two points of friction — pacing d
Is Training Making You Slower? (opens the original)
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Your easy pace is slower than it was two months ago. Workouts feel harder. You're doing more volume than you've ever done — so shouldn't you be getting faster? A listener wrote in with exactly that question, and it turned into a full episode. Coach TJ and Zoë unpack why feeling slower in a big block is usually the block working, not the block failing — and how to tell the difference when it isn't. The core idea: fitness and performance are not the same thing. Fitness is the physiological capacit
Downhill Running Science: Eccentric Loading, the Repeat Bout Effect & Descending Technique (opens the original)
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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 to descend faster without trashing your quads. They go inside the muscle to explain what actually happens to your sarcomeres on a long descent, why delayed onset muscle soreness peaks a day or two lat
Recovery Is the Ceiling: The 5 Things Blocking Your Recovery (Plus Soft Rock, Hot or Not, and Debriefing Your First 100) (opens the original)
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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't count as training stress, and never taking a real down week. They walk through the physiology of why fitness is actually built between sessions — mitochondrial development, angiogenesis, muscle repa
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