🔥 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 perfectionism
Why your body doesn’t know what a calendar is—but it does know stress
The benefits of effort-based training and how to use RPE to adjust intelligently
Lessons from the Silver Rush 50 and how to apply them to your own racing

⏱️ TIMESTAMPS
00:00 – Cracking NA beers & weekend recap
07:33 – Listener question: Can you move a long run and still recover?
17:41 – Why “recovery windows” matter more than calendar days
28:12 – The 36-hour rule and managing training stress
36:05 – Goal setting: outcomes, process, and athletic standards
48:20 – TJ’s Silver Rush 50 recap & requalifying for Leadville
01:04:10 – Real-life training flexibility: effort-based coaching & scheduling rest
01:17:22 – Building a flexible, sustainable training week

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💻 Learn more about 1:1 coaching with Microcosm: https://www.microcosm-coaching.com/
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TJ's Silver Rush Recap + Training For Busy Runners

The MicroCast

TJ's Silver Rush Recap + Training For Busy Runners