Some Work, All Play - David Roche and Megan Roche

Latest Episodes:

122. Marathon Principles, 4 Eliud Kipchoge Training Reactions, and Process-Focus Science! Oct 04, 2022

Show notes

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 big announcement about next week's guest, and the nuances of supershoe variation. Plus doubles, exciting podcast growth, creating sustainable running form, and lots of other fun topics!

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

121. Eliud Kipchoge's Marathon Training, Running as a Power Sport, and Aging Superpowers! Sep 27, 2022

Show notes

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 sport. Finally, we analyzed why running is a POWER SPORT, and how that incentivizes finding our own personal versions of "strong" in the journey. Plus OCR world champion training, horoscopes, the neuroscience of food, the magic of Coke, and tons of other cool topics!

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

120. Long Run Theories, 10 Kilian Training Reactions, and Fasted Running Thoughts! Sep 20, 2022

Show notes

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 periods, nutrition/supplementation, and the magic of a long-term process focus. We also talked about the perils of marginal-gain optimization, horoscopes, testosterone levels, and SO MUCH MORE! Buckle up, the science was extra sexy in this one.

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

119. Kilian Jornet Interview! The GOAT Discusses Life and Training Sep 13, 2022

Show notes

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 training and how his approach has evolved over time, why he doesn't do strength work, speed work for mountain racing, being a business boss, and balancing it all with family.

We love Kilian, and we know you will too. May we all make love to the mountains! White spandex is optional, but encouraged.

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

Support the podcast: patreon.com/swap

Try Athletic Greens: athleticgreens.com/SWAP

118. Kilian Jornet's UTMB Training Data, Heart Rate Zones, and Self-Worth in Sports! Sep 06, 2022

Show notes

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. It was the most fun episode ever, thank you for supporting these weekly adventures!

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

117. UTMB Race Thoughts, Kilian Jornet is the GOAT, and Iron Intake For Athletes! Aug 30, 2022

Show notes

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 days each week! 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

116. Clare Gallagher Interview! Leadville 100 Winner and Earth-Raging Superhero Aug 23, 2022

Show notes

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 world-changing human who is an environmental advocate about to embark on a new journey with marine protection. We love Clare, and we know you will 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

Bonus Training Q+A Episode! Stride Duration, Weekly Structure, Doubles, VO2 Complications! Aug 19, 2022

Show notes

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 bike and how we use them for some athletes, doubles and just how short/slow they can be, and weird nuances in training theory that apply at the outer margins of human performance. We love you all! HUZZAH!

For more episodes like this, subscribe to Patreon here: patreon.com/swap

115. UTMB Race Preview, The Science of Salt Intake, and Performance Enhancement from Cooling! Aug 16, 2022

Show notes

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 our 8th anniversary celebration episode, so there is some raunchy humor as well. It wouldn't be SWAP without it!

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

114. VO2 Max Power Training, Quirks of Evolutionary Biology, and Start-Up Ideas! Aug 09, 2022

Show notes

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 cases. Plus 3 start-up ideas that can make any listener a billion dollars at least! 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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