{"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":"Durability: How to Stop Fading Late in Races (Plus Antihistamines, Yard Work & the \"Ultra Bod\" Myth)","slug":"durability-how-to-stop-fading-late-in-races-plus-antihistamines-yard-work-the-ultra-bod-myth","published_at":"2026-06-17T17:44:04+00:00","page_url":"https://stenobird.com/podcast/the-microcast-3510125/durability-how-to-stop-fading-late-in-races-plus-antihistamines-yard-work-the-ultra-bod-myth","show_page_url":"https://stenobird.com/podcast/the-microcast-3510125","url":"https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/Durability-How-to-Stop-Fading-Late-in-Races-Plus-Antihistamines--Yard-Work--the-Ultra-Bod-Myth-e3ku4n0","audio_url":"https://anchor.fm/s/481f5098/podcast/play/121622688/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-17%2F426334490-44100-2-397edeee98421.mp3","summary":"Durability is the word every endurance runner has latched onto — but what actually is it, and how do you build it? Zoë and TJ break down durability for marathon and ultra runners: the difference between aerobic durability (heart rate drift and cardiac decoupling over long efforts) and mechanical durability (the eccentric loading that blows up your quads on late-race descents), why a smaller engine that doesn't fade beats a bigger one that falls apart, and why the only real path is years of consistent, recoverable volume. There's no shortcut — you have to put in the time to get to the place where you can put in more time. Before the main discussion, they take on three listener "hot or not" questions: whether antihistamines like Claritin really blunt training adaptations (the dose in that study matters more than you think), why swapping a strength session for yard work doesn't count, and the truth about chasing an "ultra bod" — energy availability, why underfueling undermines the adaptations you're working for, and why body composition is an output of training, not a lever to yank on. Plus downhill technique, easy volume, and TJ's three biggest coaching pet peeves. Curious about coaching but not sure where to start? Join our Foothills tier for $10/month — twice-monthly Ask-A-Coach calls and a Slack community of 200+ athletes. Use code FOOTHILLS25 at microcosm-coaching.com. — microcosm-coaching.com | microcosmcoaching@gmail.com","meta_description":"Durability is the word every endurance runner has latched onto — but what actually is it, and how do you build it? Zoë and TJ break down durability for ma…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3449,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/durability-how-to-stop-fading-late-in-races-plus-antihistamines-yard-work-the-ultra-bod-myth/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/durability-how-to-stop-fading-late-in-races-plus-antihistamines-yard-work-the-ultra-bod-myth.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}