{"podcast":{"title":"The MicroCast","slug":"the-microcast-3510125","podcast_index_feed_id":3510125,"rss_url":"https://anchor.fm/s/481f5098/podcast/rss","website_url":"https://www.microcosm-coaching.com/","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/12000118/12000118-1715092535787-d0189caf3f416.jpg","author":"Microcosm Coaching","episode_count":234,"summary":"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. Hosted by professional coaches and athletes, each episode explores practical strategies for race prep, running recovery, mental performance, and sustainable training. If you want to build fitness, avoid burnout, and find more joy in running, you're in the right place.","last_synced_at":"2026-07-16T04:18:08.846650+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125"},"episode":{"title":"Building the Long Run: Endurance, Fueling, and the Mental Game of Going Long","slug":"building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long","published_at":"2026-06-03T14:05:32+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/Building-the-Long-Run-Endurance--Fueling--and-the-Mental-Game-of-Going-Long-e3k9lch","audio_url":"https://anchor.fm/s/481f5098/podcast/play/120951633/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-3%2F425436911-44100-2-c00d3f2c1c552.mp3","summary":"🏃 Microcosm Open House — Wednesday, June 11th at 5:30pm MT (virtual). Meet the coaches, ask anything, no pressure. Sign up: https://docs.google.com/forms/d/e/1FAIpQLSc0KnmFGBxZNYqTAZDNFSRUL86UXK7gCIVDDlLtWJBp5WoVvQ/viewform?usp=header 💪 Want coaching without the full 1:1 commitment? Join Foothills for twice-monthly Ask the Coaches sessions — $10/month with code Foothills10 at microcosmcoaching.com Long runs, ultramarathon training, and fueling are at the heart of this all-time favorite episode, back by popular demand. Kristin Layne and Kyle break down how to actually build long run duration without breaking down — and why the biggest barrier to going long usually isn't fitness. They cover the physiology and psychology of pushing into unfamiliar durations, why you should think in time rather than miles, and how to grow your long run gradually (a good rule of thumb: keeping it under about 30% of weekly volume). You'll learn why you don't need to run your full race distance in training, how back-to-back long runs build confidence and durability, and where RPE should sit so you're building fitness instead of digging a fatigue hole. From dialing in 60–90g of carbs per hour and training your gut, to strength work for late-race durability, to mental tools like segmenting and telling the difference between uncomfortable and dangerous — this is a complete blueprint for stepping up to your first 50K, 50-miler, or 100. Give yourself the runway, and you can absolutely do it.","meta_description":"🏃 Microcosm Open House — Wednesday, June 11th at 5:30pm MT (virtual). Meet the coaches, ask anything, no pressure. Sign up: https://docs.google.com/forms/…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3239,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-microcast-3510125/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}