Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests! Feb 21, 2023

Show notes

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 talked about the importance of understanding your blood work. Yes, David finally got a blood test, and he deserves at least 3 to 5 lollipops. The results were fascinating and weird, demonstrating why it's so key to take a peek under the hood to understand your physiology.

And that's just the start! Other topics: the Black Canyon 100k and shooting your shots, the universal relevance of heat adaptation and hydration, informed supplementation, mental health and loving your ghosts, a business case study on Strava's handling of a recent crisis, a follow-up to the relationship episode, and much more. We also talked about our new favorite book "Good For A Girl," and how it can transform your approach to athletics. Like Lauren Fleshman, let's value GUTS more than the win.

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

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141. Why Athletes Are Running So Fast, Eating Before Running, and 10 Questions on Relationships and Love! Feb 14, 2023

Show notes

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 science and extending to what athletes actually do in practice. Get your oatmeal packets ready. Plus we review a new study on running economy and performance, along with the training implications!

But what makes this episode so special is the final 35 minutes, where we answer questions on relationships and love from podcast listeners! The questions touch on everything from intimacy to break-ups. We are not experts, but we think it'll be so much fun. Prepare yourselves for some sound effects too!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

140. Kara Goucher Interview! Olympian and Life Boss on Vulnerability and Strength! Feb 07, 2023

Show notes

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 debuted as the most successful running podcast on the planet. She does live announcing for distance running on ESPN and NBC. And in March, her book "The Longest Race" is coming out, and it's already getting rave reviews!

On the episode, she describes her journey from being a kid in Minnesota to an international superstar. Our admiration for her is not about the running achievements. It's about all of the moments during that journey when she faced adversity, felt the emotions, and came back swinging! Kara proved doubters wrong (including the doubter in her own head). She courageously spoke her truth and confronted abusive practices at the Nike Oregon Project. And now, she's telling her story to model vulnerability and strength for everyone else that might have doubts in their own lives.

We absolutely love Kara, and we can't wait for you to hear this interview!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Pre-order Kara's new book: https://www.amazon.com/Longest-Race-Inside-Deception-Running/dp/1982179147

Support the podcast: patreon.com/swap

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139. Using Heart Rate Data, Improving Hemoglobin Mass, and SHOE NEWS! Jan 31, 2023

Show notes

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 to use heart rate data from their watches. Simple calculations to figure out your Zone 2 can help make running more productive and MORE FUN! Other topics: bands-core-massage replacing gym-tan-laundry, an update on Leo's health journey, setting little goals and how athletics can help, our framework for evaluating running shoes, ways to think about adding cross training, and the etiquette of going to the bathroom during races.

We also read the most touching and soul-affirming listener message. We love you all so much!

This episode was our second hottest date of the week, after our 15-minute trip to the running shoe store. There is nothing sexier than trying on some new supershoes!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

138. How To Set Heart Rate Zones, Eating Before and After Runs, and CARB LOVE! Jan 24, 2023

Show notes

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 being new parents), the benefits of percussive massage (get that vibrator game going), the wonderful Recover Athletics app, a follow-up on the microbiome and probiotics, the reality show "The Climb," holistic training approaches, and using few-week training micro-cycles.

We also talk about why VO2 max approximation is unhelpful. Imagine your VO2 max is world-class, and BELIEVE accordingly. Coach Vanessa Carlton would want it that way!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

137. Heart Rate Tips, WILD Science on Microbiome and Motivation, and Enhancing Adaptations! Jan 17, 2023

Show notes

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 how we understand human health in the future, including gut health practices. You know we're all about that RAT NEWS. Other topics: a study on Strava as a social network, a fascinating analysis of what led to underperformance in a world-class athlete and how they rebounded out of that valley, the adaptation importance of balancing stress and eating enough always, "The Last Of Us" showing how athletic supplements can turn people into zombies, why it's fine to drop lots of balls in life, and 3 parenting reflections coming up on 3 months.

We also unveil the most important snack revelation you'll ever hear. BUTTER TUBS FOR ALL!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

136. The Art and Science of Easy Running, Bandera 100k Recap, and Core Values! Jan 10, 2023

Show notes

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 football player Damar Hamlin's miraculous recovery from cardiac arrest. And that was just the start! Other topics: how we have evolved on rest days over time, the Bandera 100k and the exciting future of trail and ultra running, life and training as new parents, a beautiful listener corner message on the quiet struggles many people are facing, a far-reaching conversation about core values, and much more!

The core value that guides us the most? Giving you THE BEST PLAYLIST EVER to rock your training. Check out Love, Kindness, and Hill Strides: https://open.spotify.com/playlist/2NjJ0CtKcNhO6CUqvmsVac?si=545fec4b15094821

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

135. Amelia Boone Interview! Learning to Love Yourself and Crush Souls Jan 03, 2023

Show notes

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 vulnerable, and she learned to love herself independent of her achievements.

Amelia is defined by courage. She talked to us about her treatment journey for an eating disorder, why she advocates for others fighting unseen battles, the importance of complete honesty, making athletics fun, and balancing that independence from external validation with a competitive (and fun) desire to CRUSH SOULS. Do you want to start 2023 with some HOT FLAMING INSPIRATION? Then this is the interview for you.

We love Amelia, and we can't wait for you to listen to this interview. Most importantly, we think that after you listen, you'll love yourself a tiny bit more, too. We appreciate you all so much. WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

134. The Ultimate 2022 Top-10 List, Trail Runners v. Road Runners, and Training Races! Dec 27, 2022

Show notes

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 runners v. road runners, what the study results mean for training, and much more!

The episode finishes with a Listener Corner email that will make you feel so much love and appreciation for existence. Thank you all for giving us the best year! We can't wait for what's ahead in 2023. We are all the sexiest monsters on the hill strides!

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

133. Improving Fatigue Resistance, Loving Pressure, and Endocrine System Training! Dec 20, 2022

Show notes

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 (WIND IS HORRIBLE), a new study on fatigue resistance with major training implications, a reflection on the science of coaching and leadership via a 2021 study, post-exercise ketone ingestion, long tempo runs, and much more!

We also talk about the interplay between confidence and vulnerability, through the lens of books about vampires getting it on. We promise that it'll make 50% more sense when you listen.

For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/swap

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