In this episode, Zoë teams up with Coach TJ David to unpack the highs, lows, and lessons learned from her recent boot camp experience, where she tackled the challenge of running a 100-mile week 🏔️. Together, they explore the personal growth that comes from endurance training, the importance of recovery 🛌, and the mindset shifts needed to unlock your potential as a runner.

You’ll hear Zoë and TJ break down:

The mental narratives that shape every runner’s journey—and how to reframe them for long-term success 🧠✨.
A power ranking of their favorite races 🏅, spotlighting the unique experiences, challenges, and communities that make these events unforgettable.
The key differences between ultramarathon and marathon training 🥾🏃‍♂️, including strategies for nutrition, adaptability, and building evidence-based readiness.

TJ brings his coaching expertise to the conversation, busting myths in endurance training—like the overhyped benefits of weighted vests 🦺—and emphasizing the importance of:

Gradual volume progression to avoid injury and burnout 🚧.
Structured, evidence-based training plans to optimize performance 📋✅.
Staying focused on the fundamentals instead of getting distracted by trendy hacks 🔍.

Chapters

00:00 Boot Camp Reflections and Milestones

06:56 Power Ranking Favorite Races

18:52 Training for your first ultramarathon

25:47 Training for Endurance: Balancing Life and Running

29:06 The Importance of Recovery in Training

30:06 Should runners train with weighted vests?

37:45 Building Volume: Gradual Progression in Training

46:08 Structuring Training: Density and Periodization

Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)

The MicroCast

Building Training Volume: Tips for Running Longer Distances (Even Your First Ultra!)