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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

01:20:22

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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01:16:17

137. Heart Rate Tips, WILD Science on Microbiome and...

Some Work, All Play ·

2023/01/17

This week's episode was such a joyful treat! The main training topic involved understanding training intensity in the context of heart rate drift, where the heart rate rises across an activity. That's especially important for improving aerobic threshold over time, a key to performance at all distances! We also talked about our new FAVORITE STUDY OF ALL TIME, on how the microbiome may influence motivation via dopamine levels in the brain. It's a mouse study that could have profound implications for

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01:17:30

136. The Art and Science of Easy Running, Bandera...

Some Work, All Play ·

2023/01/10

This episode was such a joyous (and loving) way to kick off 2023! The main training topic addressed one of the toughest and most important questions for all endurance training: what does "easy" actually mean in practice? The answer is nuanced, diving into athlete background, physiology, and goals. Athletes who figure out how to live in that uncertain space can get SO MUCH FASTER, and have more fun in the process. We also talked about a story showing the beauty of sports, featuring professional

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01:08:23

135. Amelia Boone Interview! Learning to Love...

Some Work, All Play ·

2023/01/03

We had the most fun and inspiring interview with one of our best friends in the whole world, Amelia Boone! Amelia is a world-class athlete with 4 world championships in obstacle course racing, a recent win at the Spartan Trail 100k World Championships, and numerous other accomplishments. Those accolades led to magazine covers and a public profile at times when she was working through an internal journey that couldn't be portrayed in glossy photoshoots. So what did Amelia do? She opened up, she got

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01:17:51

134. The Ultimate 2022 Top-10 List, Trail Runners v....

Some Work, All Play ·

2022/12/27

The 2022 celebration episode brought all of the joy! We started with a holiday recap, including a burst-pipe adventure and a VERY IMPORTANT digression about vibrators. This week's big training tip involves a stunning study on self-talk, showing downright bonkers results. Other topics: the ULTIMATE top-10 list for 2022 (we promise that it is vaguely running related), our theory on using races as training throughout the year, the uncertain definition of "supercompensation," a new study on trail

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01:19:50

133. Improving Fatigue Resistance, Loving Pressure,...

Some Work, All Play ·

2022/12/20

This episode brought the science and the FUN! We started with an overview of studies on penalty kicks, leading to a broader discussion on managing pressure over time in sports and life. It's all about shooting those shots, with openness and vulnerability! This week's big training tip is on encouraging adaptation through a training framework that considers the endocrine system. It's important for running and for the bedroom! Other topics: a public service announcement about the worst type of weather

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01:24:28

132. Alex Honnold Interview! One of the Best Athletes...

Some Work, All Play ·

2022/12/13

We had a fantastic, life-changing interview with one of our heroes, Alex Honnold! You probably know Alex from the movie Free Solo, which documented his climb of El Capitan in Yosemite, possibly the most historic athletic achievement ever. But did you know that Alex is also a runner, recently completing a 50k, with plans for more? It was SO FREAKING FUN to pick his brain on climbing and running training. We asked some smart questions and some dumb ones, as is our nature. But the training discussion

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01:17:44

131. Uphill v. Downhill Pacing, Barefoot Running...

Some Work, All Play ·

2022/12/06

This episode had it all, with some of the most fun training and life topics! We kicked it off with a training discussion that could improve your form and strength FOREVER... and it involves barefoot running. We are not ashamed to speak our barefoot running truth! The main training discussion is on a new study looking at 16,518 race results to determine whether uphill or downhill splits are the most important for race performance. The results may shock you! Other topics: 5 pieces of running news

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01:14:34

130. World Champ Training Tips, Why Strides Work, and...

Some Work, All Play ·

2022/11/29

This episode was a total treat, getting to talk about some of the best topics! We started with the ONE FORM TIP THAT WILL CHANGE YOUR LIFE... maybe. It involves your glutes, so that has to be good. The main discussion is on 5 takeaways from World Champ Adam Peterman's training that can apply to all athletes, including how to balance intensity and using cross training strategically. Other topics: rejecting cynicism, a cellular-level explanation for why strides work, how the principles may apply

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01:12:44

129. Adam Peterman Interview! Western States 100...

Some Work, All Play ·

2022/11/22

We got to have a joyous, wide-ranging interview with the athlete who has quietly had one of the greatest running seasons ever, Adam Peterman! He is so kind, funny, and gracious, and we can't wait for you to get to know him in a deeper way during this episode. Adam's last year of racing has been mind-blowing, with wins at the JFK 50 Miler, Chuckanut 50k, Canyons 100k, Western States 100, and the World Championships. We discuss the training and long-term trajectory that led to his legendary speed and

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01:19:29

128. Importance of "Moderate" Running, Family...

Some Work, All Play ·

2022/11/15

It's the ultimate celebration episode, full of fun training and life talk! We started with a joyful reflection about navigating through the dark forests in life, and how the path that starts out broken and sad can evolve in ways you never imagine (like with a FREAKING BABY). Then we hit on a bunch of running and life topics: why steady/moderate running is often overlooked in training plans, how to execute moderate running in a base period and all year, Adam PeterGOD winning the World Championships,

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01:08:53

127. Weekly Mileage, 8 Courtney Dauwalter Training...

Some Work, All Play ·

2022/11/08

Today's episode is such a fun discussion of cool training ideas, mental health rollercoasters, and life swerves! The main discussion is on 8 takeaways from Courtney Dauwalter's training to become the best in the world, collected from our interview with her and every other source we could get our hands on. We provide an analysis of weekly mileage (and how that will vary for athletes with different stress limitations), controlled long runs and workouts, strength routines, tapers, and much more! Other

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310 results

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