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PODCAST

Some Work, All Play

David Roche and Megan Roche

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!

sports running

All Episodes

01:25:34

157. How We Think About Energy Intake, Science on...

Some Work, All Play ·

2023/06/06

This episode was the most fun ever, perfect timing for the 3-YEAR PODCAST ANNIVERSARY! The main training topic was on what it means to dream big, and why it matters for physiology as much as it does for the brain. Our exploration of the dream-big topic navigated through our own journeys (including our plans with the podcast), the science of coaching, and how small nudges can fundamentally change our long-term trajectories. We also geeked out on some fascinating scientific takeaways from the ACSM

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01:21:01

156. Strength Work Tips, New Golden Ticket Races, and...

Some Work, All Play ·

2023/05/30

We filled our wine glasses with protein powder for our favorite day of the week: PODCAST TUESDAY! The main training topic was on how athletes can think about strength work. It's an area where our coaching approach has evolved over time based on how we have seen the research interact with real-world performance! Should you use lighter weight or heavier weight? One set or multiple sets? Should you be grunting like you're passing a kidney stone the size of a pineapple? We break down the magic

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01:30:22

155. Hormones and Athletics, Ultra Legs Strength, and...

Some Work, All Play ·

2023/05/23

We woke up before sunrise like it was Christmas morning for our favorite day of the week: PODCAST TUESDAY! The main training topic was on simple tips to improve technical running, and how the principles of thinking about form on difficult terrain can also improve health and performance on roads. After this episode, you'll believe in the ultimate power of THE CHOP. We also talked about a wonderful new study (led by Dr. Megan) with a whopping 10-year time horizon, looking at improving health

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01:18:27

154. Spicy Hot Takes, Long-Term Training Studies, and...

Some Work, All Play ·

2023/05/16

It's getting hot in here, so we took off most of our clothes for PODCAST TUESDAY! The main training topic was on a new review study looking at all of the research on long-term training approaches. What works? What doesn't? On a scale of 0 to infinity, how much ice cream should you be eating? We have 3 takeaways for all levels of athletes about training volume, deemphasizing VO2 max, and cross training. Ice cream is implied! We use that study as a jumping-off point to discuss how our training

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01:18:12

153. Grayson Murphy Interview! World Champion Talks...

Some Work, All Play ·

2023/05/09

We are so excited for this episode where we got to party with one of our favorite people: Grayson Murphy. She was fresh off a double national championship, winning the U.S. Uphill Champs on one day, followed by the U.S. Mountain Champs the next day, both in dominant fashion. In a few short years, she has established herself as one of the best trail runners in world history. How did she do it? Grayson describes a journey that was as much emotional as physical, learning to find happiness in the

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01:28:02

152. Canyons 100k Lessons, 5 Rules for Fueling During...

Some Work, All Play ·

2023/05/02

We did a happy dance for the most wonderful day of the week: Podcast Tuesday! The main discussion was on fun takeaways from racing the Canyons 100k. David stepped up into the unknown and was 5th place! But what made the day really special was hitting a low point when it seemed impossible, and finding out that there was more to give. Our suggestion is to try something really big and really scary, whether it's in athletics or something else. Shoot those shots! The race discussion led to tons of

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01:25:09

151. Blood Volume Science, Emotions and Performance,...

Some Work, All Play ·

2023/04/25

We put our party hats on for the ultimate celebration: Podcast Tuesday! The main training topic was on lactate shuttles in the body, and the connection between lactate and fatigue at all intensity levels. It's so fascinating how this molecule connects what we all feel during training, from a professional athlete to someone who is going on their first hike! But the main discussion was on Megan's PhD defense and her research in female athlete health and performance. The study findings =

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01:23:06

150. How To Improve Fueling, Boston Marathon Hot...

Some Work, All Play ·

2023/04/18

We turned our happiness meters to 100 for our favorite day: Podcast Tuesday! The main training topic was on the science of gut training. The stomach needs to be trained in a methodical way just like the aerobic system, but people rarely talk about how much this part of training theory plays a role in endurance. We discuss the mechanisms, studies, and considerations, ending with 4 tips to improve your performance and health. Your gut is beautifully unique and important! No matter what the pre-race

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01:21:01

149. The Art and Science of Strides, High...

Some Work, All Play ·

2023/04/11

The most exciting time of our week is here: podcast Tuesday! The main training topic was on the trend of increasing carbohydrate intake during activity, sometimes to extreme levels around 120 grams per hour (480 calories!). We review some of the science of how glycogen levels relate to fatigue processes, along with GI considerations and our own personal experiences. Is it the next frontier of fueling, or a passing fad that will cause more DNFs than breakthroughs? The jury is out, but the carbs are

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01:23:43

148. Zone 2 Training Explained, The Importance of...

Some Work, All Play ·

2023/04/04

The most fun time of our week is here: podcast Tuesday! The main training topic was on Zone 2, focusing on what it is and how to find it for yourself. If you're anything like us, understanding the metabolic and aerobic physiology will explain so much about training theory, and you'll get way faster in the process. Zone 2 is like Hansel, it's so hot right now. We also talked about some nuances of iron intake, and how appropriate supplementation can CHANGE YOUR LIFE. Did we give a

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01:18:15

147. The Science of Overload Training, High-Carb...

Some Work, All Play ·

2023/03/28

We brought a jubilant energy to this episode, countering a lack of sleep with a surplus of caffeinated gels! The main training topic was on overload training blocks, which consist consist of volume and/or intensity increases that last anywhere from a couple days to multiple weeks. We review some fascinating studies indicating that overloads may spur breakthroughs, but can also lead to disaster. How do you thread that needle? That's where the science meets art, and where things get REALLY FUN

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01:20:22

146. Barkley Marathons, 4 Training Principles for...

Some Work, All Play ·

2023/03/21

This episode was full of Spring joy! The main training topic was on 4 key principles as athletes transition from winter training, which apply anytime an athlete is pursuing peak performance. The primary physiological discussions: how increased climbing affects adaptation and fatigue, heat acclimation and fitness benefits, sustainable strength work, and dialing into effort instead of metrics. Lots of fun studies in that discussion, plus plenty of semi-related digressions. You know, the usual! We also

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01:09:41

145. Joe Gray Interview! G.O.A.T. Mountain Runner on...

Some Work, All Play ·

2023/03/14

It was such a joy to talk to one of our heroes, Joe Gray! Over his legendary career, Joe has won 22 US National Championships across mountain running, trail running, and cross country. Plus 9 WORLD CHAMPIONSHIPS! He is one of the best mountain runners of all time, with a legacy of sustained dominance that might never be matched. We have gotten to know Joe over the years at races, and he always takes his time to uplift young athletes, including us when we started out. He is an inspiration on and off

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01:24:41

144. Threshold Training Explained, New Studies on...

Some Work, All Play ·

2023/03/07

This episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to tell you about it! We next discuss the implications of that approach for athletes who run

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01:09:38

143. Lauren Fleshman Interview! Best-Selling Author,...

Some Work, All Play ·

2023/02/28

We had SO MUCH FUN talking to Lauren Fleshman! Her book "Good For A Girl" just debuted as a New York Times Bestseller, and we think it's one of the best books ever written. The book is part-memoir, part-manifesto, fearlessly confronting cultural problems in running and beyond, while also being a beautiful and funny reflection on her life journey. In this interview, we talked about how we can change the incentive structures in athletics to put health (and longer-term performance) at the forefront

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01:19:32

142. Double Threshold Workouts, Black Canyon 100k...

Some Work, All Play ·

2023/02/21

This week's episode is jam-packed with happiness and fun! The main training topic was on 2 workouts that could have outsized benefits for lactate clearance and performance at every distance. The first workout is SO HOT right now: double thresholds, popularized by Norwegian training systems. The second is not quite as hot, but no less fun: post-interval moderate running. These sessions are on the cutting-edge of training theory, mixing a little bit of science with a solid serving of magic! We also

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01:25:11

141. Why Athletes Are Running So Fast, Eating Before...

Some Work, All Play ·

2023/02/14

This week's VERY SPECIAL episode was a pure celebration! We didn't want to stop recording, so there are a few more minutes of fun. The main training topic was an exploration of why athletes are getting faster at every distance. Our theories involve converging training approaches, feedback processes from shoe technology, and an emphasis on adequate fueling. What does the future hold? It's incredibly exciting! We also talked about practical recommendations for eating before running, starting in the

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01:08:10

140. Kara Goucher Interview! Olympian and Life Boss...

Some Work, All Play ·

2023/02/07

We had such a life-affirming interview with one of our all-time heroes, Kara Goucher! Kara became famous as one of the best runners in the world, winning 3 national championships in college, a silver medal in the 10k at the World Championships, and making 2 Olympic teams. But the running accolades are just the start of her journey. Kara embraces the whole community, persevering through her own adversity to uplift and inspire others. She co-hosts the "Nobody Asked Us" podcast with Des Linden, which

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01:19:09

139. Using Heart Rate Data, Improving Hemoglobin...

Some Work, All Play ·

2023/01/31

This week's episode was such a fun romp! The main training topic involved the often-overlooked variable of hemoglobin mass, and how optimizing hemoglobin levels for your individual genetics could help you bring out your inner aerobic monster. Important considerations: training intensity/stress, nutrition, iron intake, and oxygen stress like altitude... plus some wild new science on how year-round heat exposure may help. We also had a follow-up based on listener questions about how we like athletes

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01:16:49

138. How To Set Heart Rate Zones, Eating Before and...

Some Work, All Play ·

2023/01/24

This week’s episode was a total joy ride! The main training topic involved how underperformance is linked with reduced adaptation rates, with possible connections to endocrine system responses. That has major implications for how we approach training and life stress, plus eating before and after runs! We also talked about how to approximate heart rate zones with a small amount of data. You’ll never have to guess again! Other topics: hamstring strengthening, uncertainty and fear (through the lens of

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301 results

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