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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

01:19:23

126. Norwegian Training Breakdown! The Approach...

Some Work, All Play ·

2022/11/01

This episode explores the science and theory behind one of the most exciting training approaches in the world! Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. While the specifics of the Norwegian approach to endurance training may not apply to everyone, the principles are incredibly important to all endurance performance. Keep easy days easy (mostly). Develop speed, but

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01:15:39

125. How To Build Aerobic Base All Year, Speed...

Some Work, All Play ·

2022/10/25

We considered an ABBB tattoo ("Always Be Base Building") before a joyous episode on the importance of aerobic reinforcement, debates about gear choices, and existential questions about running! The main topics: the difference between offseason and base-building, why aerobic base needs to be a year-round focus, how to include speed development both before and during base periods, Alex Honnold's adventures in ultrarunning, dealing with burnout in running and life, the perils of productivity, inclusion

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01:15:40

124. Wild Taper Science, Our Big Nutrition Rule, and...

Some Work, All Play ·

2022/10/18

We ate a pint of snickerdoodle ice cream to prepare for a fun episode on tapering, racing, and fueling! The main topics: wild taper approaches from elite athletes involving very long runs relatively close to race day, why tapers vary and what that might mean for your next race, muscle fiber typology during training and detraining, a deep conversation on nutrition and why our message is to eat food that you love, celebrating food and clapping back on bad food messages in athletics, a grab-bag of 6

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01:03:06

123. Courtney Dauwalter Interview! The Legend Talks...

Some Work, All Play ·

2022/10/11

We got to interview the brilliant, kind, and HILARIOUS Courtney Dauwalter! Courtney has won UTMB twice, the Hardrock 100, the Western States 100, and established herself as an absolute force of nature that transcends running. In this episode, we dug deep on her training theory, from weekly mileage to workouts to rest days. But even more fun was a deep conversation about life and motivation. This episode has it all: physiology, training theory, ice cream favors, hallucinations, and much

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01:23:20

122. Marathon Principles, 4 Eliud Kipchoge Training...

Some Work, All Play ·

2022/10/04

We got VERY EXCITED about enchiladas before an invigorating episode on training and intrinsic motivation! The main topics: 3 marathon training principles that apply to all endurance runners, the magic of long runs that build aerobic lipidic power, 4 follow-up discussions about Eliud Kipchoge's training before setting the world record, recent studies on why process-motivation supports well-being and performance, a grab-bag of 7 recommendations for training and life fun, how to use cross-training, a

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01:22:03

121. Eliud Kipchoge's Marathon Training, Running as a...

Some Work, All Play ·

2022/09/27

We listened to some very, VERY fun audio recordings before a joyous episode on growth and training theory! The main discussion is on Eliud Kipchoge's training, using a mix of sources to come up with 6 lessons for everyone. Zone 1 easy running, controlled workouts around 80% capacity, high (but not wild) volume, long runs with tempo, a growth lifestyle, and so much more! We also chatted about recent marathon breakthroughs for 40+ athletes, and the exciting implications for growth with age in the

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01:24:39

120. Long Run Theories, 10 Kilian Training Reactions,...

Some Work, All Play ·

2022/09/20

We embraced the pizza underwear process before having such a fun episode with lots of training and life topics! The big training discussion revolved around 10 reactions to the approach that Kilian Jornet used to become the GOAT. Get ready for a buffet of the hottest training takes on: doubles, the theory of long runs and why they don't need to be too long, the complexity of fasted training, Zone 1 work, tapers, minimal dose strength training, hill/flat combination workouts, focused base-building

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01:06:08

119. Kilian Jornet Interview! The GOAT Discusses Life...

Some Work, All Play ·

2022/09/13

In one of the most exciting moments of our lives, we sat down with Kilian Jornet, aka the GREATEST OF ALL TIME. Kilian is the winner of almost every major race around the world, most recently UTMB and the Hardrock 100 just four weeks apart. He's also a dad of two and a founder of shoe company NNormal, bringing a process-focus to his life on and off the trails. In the episode, we talk about the dynamics of racing UTMB, how he trained for his dominant 2022, take a deep dive into the physiology of

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01:20:05

118. Kilian Jornet's UTMB Training Data, Heart Rate...

Some Work, All Play ·

2022/09/06

We are coming to you with HEALTHY HEART SWAG to talk about Kilian Jornet's training snapshot leading up to his course record at UTMB, training intensity zones and what they mean, how to think about heart rate principles even if you don't use a heart rate monitor, Nico Young's amazing strength, the connection between emotional pain and physical pain, professional athlete contracts, body love, and hill training. Plus, we answer an amazing question on disentangling physical performance from self-worth

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01:16:33

117. UTMB Race Thoughts, Kilian Jornet is the GOAT,...

Some Work, All Play ·

2022/08/30

We got naked in a creek before talking about 9 thoughts from the UTMB races, Kilian Jornet's historic summer and how unthinkably incredible he is, the importance of understanding iron intake for athletes, a checklist to address fatigue, the Manti Te'o documentary and the power of forgiveness, follow-ups to the Clare Gallagher interview, and the worst doping excuse we have ever heard. We have so much fun with these episodes, thank you for listening and giving us an excuse to have research-driven date

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01:18:06

116. Clare Gallagher Interview! Leadville 100 Winner...

Some Work, All Play ·

2022/08/23

It's our first interview ever, with our favorite human and athlete in the world! Clare Gallagher won the 2022 Leadville 100 Miler in the 5th-fastest time ever just 36 hours before we recorded the interview. A historic 100 mile win and a 75-minute podcast episode are both equal feats of endurance in our eyes. Clare is a running legend, with wins at Western States, Leadville, CCC, Black Canyon 100k, and the Way Too Cool 50k, all by age 30. But even more importantly, she is a brilliant and

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00:40:15

Bonus Training Q+A Episode! Stride Duration, Weekly...

Some Work, All Play ·

2022/08/19

Surprise bonus episode! On Patreon, we are doing weekly episodes where we answer (mostly) training questions from subscribers, and we wanted to release this week's to everyone to say THANK YOU ALL. We said the word "sexy" way too many times... or just the right number of times. Topics this week: the "why" behind different stride lengths (i.e. 20 seconds versus 30 seconds), training week structure and ensuring the right intensity distribution within context of workouts, cross training workouts on the

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01:26:13

115. UTMB Race Preview, The Science of Salt Intake,...

Some Work, All Play ·

2022/08/16

We conquered the 7-year itch before talking about how we are constantly testing new interventions (ankle weight warm-ups?!), electrolyte consumption during exercise, the interesting offset between literature and practice with salt intake, the science of cooling interventions and how they can lead to 5%+ performance improvements even in temperate conditions, thoughts about the 2022 UTMB races, our extremely biased predictions with a heavy North American focus, and running's impact on longevity. It's

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01:08:00

114. VO2 Max Power Training, Quirks of Evolutionary...

Some Work, All Play ·

2022/08/09

We did it all for the nookie before talking about the evolution of our training theory about output at VO2 max being a key indicator of aging and long-term performance in athletes, why mechanical power output is often under-appreciated in running training, the weird science of glucose tolerance tests, wonderful news out of Kansas, the predictable disaster of Woodstock '99, the multiple uses of percussive massage tools, why hip labrums are the worst, and how MRI results can be misleading in some

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01:24:01

113. How To Predict Training Responses, Women Rocking...

Some Work, All Play ·

2022/08/02

We debated the performance enhancing benefits of potato chips before talking about the importance of understanding load capacity in training and life, why competitive exercise might have some darker mental consequences for some people, how love and fear are intertwined for better and for worse, the foods of the week, 3 ways to anticipate responses to training, the inspiring story of rockstar scientist Jennifer Doudna, the Women's Tour de France, and how women's sports are taking over the world. For

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01:32:03

112. Fun With Physiology and 8 Performance Science...

Some Work, All Play ·

2022/07/26

We did bathroom mirror glute squeezes before talking about fun ways to understand exercise physiology terms, why pro cycling is the world's greatest endurance experiment (even for runners), 8 performance science takeaways from the Tour de France, fears about doping in cycling (and other sports), book recommendations (Broken Horses and Win At All Costs), a hot take about PM running, cellulite and why your body is perfect, and Brandi Carlile's song "The Joke" and what it means to us. Our longest and

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01:23:18

111. Hardrock 100 Miler, World Track Champs, and...

Some Work, All Play ·

2022/07/19

We got really, really excited by astronomy before talking about the historic performances at the Hardrock 100 Miler, physiology that people might not think about enough in high-altitude racing, stories from the World Championships, Devon Allen's infuriating DQ due to a false start, how to think about training for long-term growth, the TV show "The Bear," what we need to do to become the #1 podcast episode in Britain, and reflections spurred by the first James Webb Telescope photos. Things get deep,

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01:17:56

110. Our Favorite Workouts, How The Sport Is...

Some Work, All Play ·

2022/07/12

We put on some sexy white spandex shorts before talking about the different workouts we'd recommend if an athlete could only do one, our favorite sessions and the rationale for different workout types (tempo, long intervals, short intervals, and hills), whether we'll ever understand what cryptocurrency actually is, the incredible movie Everything Everywhere All At Once, why we are skeptical about vegetables, reflections from watching Unbreakable for the first time, how the sport is changing over

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01:24:52

109. Mount Marathon, Gel Reviews, US Mountain Champs,...

Some Work, All Play ·

2022/07/05

We overcame an acute case of over-stoke syndrome before talking about the wildest race in the world, how Mount Marathon breaks algorithms and ankles, the incredible stories of Tabor and Eli Hemming, a recap of the US Mountain Championships, how to think about "pain" in the context of training, a full review of 9 different energy gels (prepare for some spicy hot takes), shoe review updates on the most buzz-generating models of the summer, the complex science of functional overreaching, and Adam

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01:15:22

108. Western States Recap Celebration! Plus Cooling...

Some Work, All Play ·

2022/06/28

We took some hardcore grass naps before talking about 13 things we learned at the Western States 100 Miler! That includes the booming media coverage, Adam Peterman becoming a PeterGOD, theories for why the times are so fast, and much more. Plus we do some deeper dives into the exciting world of mid-event cooling techniques (and how we think that will drive performance changes even in temperate races), how speed is so important for long races, the exciting and evolving landscape of running, and the

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310 results

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