In this conversation, Zoë and TJ discuss various topics including Pop-Tarts, hiring a coach for your first ultra, the Garmin recovery score, pacing at races, training consistency, and the importance of bootcamp-style training. They also talk about their upcoming race preparations for Western States and Leadville 100. In this conversation, Zoë and TJ discuss the common mistakes that can lead to a DNF (Did Not Finish) in an ultra race. They cover topics such as not following a training plan, neglecting nutrition, lacking mental preparation, relying on cross-training, and not having a structured strength training program. They emphasize the importance of having a plan, practicing fueling strategies, developing mental toughness, and focusing on specific running training. They also provide recommendations for each topic to help athletes avoid DNFs in their first ultra race. Check out Microcosm Coaching Takeaways

• Hiring a coach for your first ultra can help you avoid mistakes and make the training process more enjoyable.

• The Garmin recovery score may not be accurate or reliable, so it's best to rely on your own body's signals for recovery.

• Choosing the right pacer for a race is important, and it's essential to communicate your expectations and needs.

• Consistency in training over a long period of time can lead to significant improvements and injury resilience.

• Bootcamp-style training on the race course can help simulate race conditions and prepare mentally and physically for the challenges ahead. Having a structured training plan is crucial for success in an ultra race.

• Developing a fueling strategy and practicing it during training is important to avoid nutrition-related issues during the race.

• Working on mental toughness and having a strong why can help athletes push through tough moments in an ultra race.

• A specific strength training program that focuses on running-specific exercises is beneficial for improving performance and preventing injuries.

• Cross-training should be used intentionally and in conjunction with running training, rather than as a replacement for it.

Chapters 00:00 The Pop-Tart Odyssey Continues 03:46 Hiring a Coach for Your First Ultra: Hot or Not? 11:16 The Garmin Recovery Score: Vibes, Baby 13:36 Pacing at Races: Finding the Ideal Pacer 26:29 Bootcamp-Style Training: Simulating Race Conditions 29:22 The Importance of Following a Training Plan 32:38 How to Not DNF Your First Ultra 37:27 Fueling Strategies for Success 47:30 Developing Mental Toughness 52:02 Strength Training for Ultra Runners