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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

01:39:45

245. Why No Record is Safe, Strength Training...

Some Work, All Play ·

2025/02/11

Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast!Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength training, why we encourage athletes to do squats, and why we think single-leg split

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01:37:39

244. Why Pressure is Good, The Strange Science of...

Some Work, All Play ·

2025/02/04

We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out, your team down by 2, everyone counting on you. Pressure is fun!The big science topic was one of the strangest parts of human physiology: the

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01:37:03

243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts,...

Some Work, All Play ·

2025/01/28

This episode is one of our all-time favorites, diving into tons of the most important (and most frivolous) topics! As always, it’s in the “no secrets” style, where we lift the curtain and show you what people are thinking at the top end of endurance sports, but might not want to say publicly. Plus, there were so many laughs mixed with serious moments. This one is a JOURNEY.Topics this week: the “Trial by Miles” video, going to dark places in workouts, dealing with brain “panic” when things are

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01:37:13

242. Why Low Carb Doesn’t Work, Plus Q+A on Active...

Some Work, All Play ·

2025/01/21

This episode was so fun, and it wasn’t just the cinnamon rolls we used for carb research. The main topic was a new study that took a cool design and extended the conclusions beyond their reach, theorizing that athletes should reconsider high-carb approaches for peak performance. We outline where we think the conclusions missed the mark. It makes us uncomfortable to disagree in this way, but we think it’s important for the health and performance of all athletes.Next, we dove back into our comfort

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01:32:56

241. Trail Performance OF THE YEAR?! Plus Q+A on...

Some Work, All Play ·

2025/01/14

We brought so much gratitude to this amazing episode! The main topic was the news announced this weekend: David's Leadville 100 performance won the International Trail Performance of the Year. Yes, tears were shed. To everyone who listens, THANK YOU. In ways that go deeper than words...thank you. We reflect on the training, the journey, how our lives have changed, and what's ahead. Shooters shoot.Next it was a "No Secrets" Q+A! Topics: why hydration recommendations of "drinking to thirst" are often

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01:35:36

240. Why High Carb is for Almost Everyone, Improving...

Some Work, All Play ·

2025/01/07

The best moment of our lives happened last week. It's not the baby. It's a social media mention from the GOAT Kilian Jornet. And we brought that celebration energy to this awesome episode!The main study was on the types of training that leads to faster marathon times, looking at 150,000 datapoints. With findings that overlap with other studies, we can start to outline the most direct way to make running faster (and more fun). The remainder of the episode was in our classic "No Secrets" Q+A style

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01:19:40

239. Q+A on Hydration, Ultra Pacing, Protein Intake,...

Some Work, All Play ·

2024/12/31

We got some very surprising news before recording this celebration episode! This one has it all: complicated training questions, predictions for the future, and a stunning twist to start the episode (and we were in for a lot more stunning twists after we recorded). The questions from podcast listeners were on tons of amazing topics: heart rate drift tests to estimate zone 2, how to pace ultras, why we think 2025 will be the year of a hydration emphasis in endurance performance, the sponsorship

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01:29:37

238. Q+A on Speed Workouts, Zone 2, Running Cadence,...

Some Work, All Play ·

2024/12/24

We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew. The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over time, incorporating cross training into long-term growth, specific guidelines for cross

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01:39:11

237. The Wild Connection of Top Speed and Endurance,...

Some Work, All Play ·

2024/12/17

We bowed down to the power of hot mugwort before this amazing episode! The main topic was on a study that may be the long-lost "missing link" in our training theory. It took 12 elite endurance runners and had them do sprints of 100 meters and 400 meters, along with a VO2 max test. Their findings (and one striking non-finding) may connect studies on speed interventions with real-world implications. We also answered listener questions in the "no secrets" style! The most hairy question was on a topic

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01:37:59

236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v....

Some Work, All Play ·

2024/12/10

We collected some wonderful questions before this great episode! It's our classic "no secrets" style, where we take you behind the scenes to combine research and theory with what athletes are actually doing, but maybe not talking about. We started with a new study on maintaining heat acclimation, which helps answer questions on how to improve blood volume year-round in a sustainable way. Then it was onto the questions! Topics of the questions: sodium bicarbonate and ketone use, the difference

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01:29:56

235. Rich Roll Takeaways, Protein and Adaptation, How...

Some Work, All Play ·

2024/12/03

We got our Rich Roll on before this amazing episode! David's appearance on the Rich Roll Podcast came out this week, and we started with some takeaways from a surreal experience. We then pivot into some talk on protein in adaptation and recovery. When in doubt, the answer for us is often to throw some protein on it.Next was a truly wild study that looked at low energy availability and managed to do the impossible: it included a control group that was blinded to the intervention. How is it even

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01:07:58

234. Ultra Records Getting Demolished, What it Means...

Some Work, All Play ·

2024/11/26

We brought some joyful and fluid-tastic vibes to this great episode! The main topic involved us picking our jaws off the floor as records were absolutely annihilated at the JFK 50 Mile, America's oldest ultramarathon. We have some inside info on how David Sinclair set the record, which we think could be Ultra Performance of the Year. Plus we worship the queen, Rachel Drake. Why are we seeing record after record get smashed at every major race? The answer likely lies at the intersection of training,

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01:33:34

233. Game-Changing Theories on Fatigue Resistance,...

Some Work, All Play ·

2024/11/19

You can smell the excitement on this amazing episode! The main training topic was on David's favorite study of 2024, which caused major changes in his training approach. The study found some potential mechanisms for improved fatigue resistance, but we take it a step further into theories about solving for a puzzle that has flummoxed coaches and researchers forever. Could this study be the missing link connecting fatigue resistance and training interventions? Maybe. We dive into the cutting edge of

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01:22:03

232. 10 Ways We Changed Training for Leadville and...

Some Work, All Play ·

2024/11/12

We celebrated huge beating genius machines before this awesome episode! The main training topic was on 10 ways our training approaches changed for Leadville and Javelina. Throughout the process of preparing for 100 miles, we made itty bitty alterations that sometimes became big shifts in how our plans usually look. We break down each of them and how they might apply to other athletes. Time to pop a squat (or 2 x 10 reps of them).Before that, we have a little love letter to listeners. That consists

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02:02:03

231. New "No Secrets" Q+A on Western States 100,...

Some Work, All Play ·

2024/11/05

We answered tons of amazing listener questions on this great episode! We approached Leadville and Javelina like science experiments, and like all good science experiments, we want to share everything before starting a new experiment for the Western States 100. This one is full of sexy science, theory, psychology, nutrition, and so much more! Our philosophy is "no secrets"... sometimes to a fault. That means spilling the beans on everything from training to nutrition to gear, plus some hot takes on

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02:05:33

230. Javelina 100 Mile Win and Golden Ticket!...

Some Work, All Play ·

2024/10/29

We ventured into the unknown at the Javelina 100 Mile, and we're coming back with a celebration to share! This episode is all about processing a life-changing weekend where David won Javelina in 12 hours, 45 minutes to earn a Golden Ticket to the Western States 100. There was one defining feature of the day: HEAT. Race day featured record temperatures around 100 degrees F in Phoenix, with the course traversing desert cactus that didn't offer a hint of shade. Given the short training time after

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01:29:16

229. Javelina 100 Pre-Race, Norwegian Heat Training,...

Some Work, All Play ·

2024/10/22

We reached deep into the BELIEVE BAG before this great episode! It started out with all of our thoughts ahead of the Javelina 100 Miler this weekend. This journey into the unknown has it all: fears, dread, and doubt right alongside excitement, celebration, and DMX. We hope this exploration gives you a tailwind that pushes you to chase scary dreams. We also did a deep dive into a massive new meta-regression study on mitochondria and capillary development. The study gathered data from hundreds of

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01:40:38

228. Heat Suit Training and Limits of Physiology,...

Some Work, All Play ·

2024/10/15

We put on all of our pants and jackets to record this HOT episode! The main training topic is on the wild science of heat suit training. In 2021, a case study revealed that simply wearing a couple layers while doing easy biking could rapidly expand hemoglobin mass, which could improve performance in all conditions. Numerous other studies support the findings, and now heat suits are a staple of pro cycling training. This could be a new frontier of performance! We talk about how our feelings have

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01:28:33

227. Javelina 100 Training, Science Debate on REDs,...

Some Work, All Play ·

2024/10/08

We made loud grunting noises to celebrate recording this great episode! A primary training discussion was on putting the finishing touches on the quick build for the Javelina 100 Miler. It's getting very, very real. Confidence is rising, and falling, and falling some more, then rising again. We bring you into the process to feel just how hard it all can be at times for athletes of all levels. Prepare to grunt. But the main topic ventured into an area we usually avoid: heated debates. A recent

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01:45:16

226. "No Secrets" Q+A! The Wikipedia Controversy,...

Some Work, All Play ·

2024/10/01

We loaded up on some "awake" tea to feel extra caffeinated for this spicy episode! Listeners send in such great questions, and it was so fun to get down and dirty with some fascinating topics. It's called a "no secrets" Q+A because we often see conversations with elite athletes and coaches where it's clear that we aren't getting the full picture. Our goal is to be an open book (for better and for worse!).As a result, this one was full of the most fun topics! A list of some of the topics: caffeine

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289 results

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