Some Work, All Play

By David Roche and Megan Roche

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Description

One to five topics, lots of love and enthusiasm and science, sometimes about running. With Megan Roche, M.D. and David Roche and maybe some appearances by Addie dog!

Episode Date
114. VO2 Max Power Training, Quirks of Evolutionary Biology, and Start-Up Ideas!
4080

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!

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Aug 09, 2022
113. How To Predict Training Responses, Women Rocking Sports, and Fear and Love!
5041

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

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Aug 02, 2022
112. Fun With Physiology and 8 Performance Science Takeaways from the Tour de France!
5523

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 most fun episode ever, ending with the best conclusion of all time. Stick around to hear pure joy! 

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

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Jul 26, 2022
111. Hardrock 100 Miler, World Track Champs, and Intergalactic Reflections!
4998

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, fast. Then they get shallow even faster. You know how we do it! YES, CHEFS.

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

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Jul 19, 2022
110. Our Favorite Workouts, How The Sport Is Changing, and Feelings as Data!
4676

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 time, and the liberating idea of feelings as data, rather than a threat. Plus side-discussions on death, sex, and taxes! You know, THE GOOD STUFF. 

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

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Jul 12, 2022
109. Mount Marathon, Gel Reviews, US Mountain Champs, Shoe Review Update!
5092

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 Peterman. All praise the Petergod!

For a weekly bonus episode, make sure you're subscribed to our Patreon. We love you all! WOOHOO!

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Jul 05, 2022
108. Western States Recap Celebration! Plus Cooling Techniques and Media Review
4522

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 less exciting prospect of 12-inch probes. It'll make sense soon. 

For a weekly bonus episode, make sure you're subscribed to our Patreon. We love you all! WOOHOO!

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Jun 28, 2022
BONUS: Western States 100 Time Predictions, Microbiome and Performance, and Hydration Science
2508

This week, we are bringing our BONUS Patreon episode to everyone to highlight some sexy science! Megan was just named the Western States Research Co-Director, and our celebration is to bring you some research updates in hot-tub conversation format. We start with reviewing two fascinating talks at the medical conference on hyponatremia/hydration and how the gut microbiome may influence performance and health. Then, we examine some BREAKING NEWS SCIENCE from Dr. Marshall Burke on how heat impacts performance, and what that means for time predictions for this year's race.

If you want to have access to these weekly bonus episodes (plus a newsletter, fun videos, and more!), subscribe to our Patreon: patreon.com/swap

We love you all! HUZZAH!

Jun 23, 2022
107. Broken Arrow Race Recap, VO2 Max Competitions, Western States 100 Stories
5289

We got really, really excited about Olympic Valley before talking about takeaways from the Broken Arrow skyraces, the complexity of races that reward VO2 max, how training for other sports can support running (but how that might also hide the true performance drivers), 6 tips for dealing with pre-race anxiety, 4 narratives around the Western States 100, our sleeper picks for podium finishes, the importance of eating enough for male athletes, and thinking about running training in a power-per-stride framework. Plus lots more fun! Make sure you stick around to the very end for the G.O.A.T. pregnancy burp. We love you all! WOOHOO!

For a weekly bonus episode, make sure you're subscribed to our Patreon. We love you all! WOOHOO!

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Jun 21, 2022
106. Western States 100 Preview and Picks!
5035

We dodged an angry moose before dedicating almost the whole episode to one of our favorite events of the year: The Western States 100! Whether you care about this race or not, we hope to convey big enthusiasm, bigger science, and even bigger subjective opinions. It was so much fun to break down wild ultra science on how physiology responds to this race, the unique demands of the course, 2022 sub-plots, and who we are picking for top finishes. We are SO EXCITED for the Super Bowl of US ultra running! Plus, we gave some happy pregnancy updates! 

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Jun 14, 2022
105. Speed v. Volume, Hydration Reviews, and Data Periodization
4752

We witnessed some real-life Twitter beefs before talking about 3 things we learned at the American College of Sports Medicine conference, data periodization and how to maintain joy while learning more about your body, athletics before GPS, our love/hate list for hydration products, a new study on increasing easy volume versus adding hard intensity, recent research on the menstrual cycle and training, and the mind-altering power of a cold Coca Cola. For a weekly bonus episode, make sure you're subscribed to our Patreon! We love you all! WOOHOO!

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The link from Listener Corner: https://www.psychologytoday.com/gb/blog/hunger-artist/202106/eating-meat-recover-anorexia-the-ethics-trick

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Jun 07, 2022
104. European Racing, Strides for Speed, and UTMB Policies
4725

We started the Cha Cha Challenge before talking about training for the unique challenges of European racing, more shoe reviews, being an introvert at professional conferences, why all clothes should be maternity fit, how stride workouts can spur progression across decades of serious training, follow-ups on vegetarianism, some problems with UTMB's doping policies, and the cool science of hydration wearables. For a weekly bonus episode, make sure you're subscribed to our Patreon! We love you all! WOOHOO!

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May 31, 2022
103. Shoe Reviews, Business and Competition, and Strength Gains
5195

We optimized our nasal breathing before giving you our HONEST feelings on different shoe brands and models, the cool science of minimal-dose strength work, the quirks of Vitamin D science, and fueling follow-ups. We then provide an overview of the changing media landscape, including recent layoffs and changes in publishing models, and what that might mean for.... future expansion of the podcast and fun content! The hope is that a Patreon account can be a proof-of-concept for a bigger investment in bonus podcasts, articles, and videos in the future. We love you all! WOOHOO!

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May 24, 2022
102. Hydration Experiments, Shoe Science, and Body Enthusiasm
5078

We did some titillating at-home chiropractic adjustments before talking about the variance in what constitutes good hydration for different athletes (and how extreme approaches can work for heavy sweaters), carb love and the power of Peanut Butter Puffins, our favorite recent TV shows, shoe science and the murky understanding of impact forces, body/brain chemistry and enthusiasm for every body, random racing tips, and the power of big trees (and big honkers). We love you all! WOOHOO!

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May 17, 2022
101. Extreme Races, Extreme Fueling Approaches, and Unconditional Love
5211

We tanned our private parts for the hormone boost before talking about extreme race fueling approaches of 400-500+ calories per hour and how they might work for some athletes, extreme races like the Cocodona 250, training for ultras where the association between speed and performance fall away, John Kelly's historic Wainwrights FKT, heat training, influencers taking PEDs, a follow-up on pregnancy, and the importance of individual bodily autonomy and personal freedom. Plus lots more! We love you all! HUZZAH!

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May 10, 2022
100. Celebrating 100 Episodes and Fun News!
5184

We channeled our BIGGEST WET FOOD ENERGY to joyfully reflect on the 100th episode of the podcast! What a journey! This is a love letter to our listeners... and to new adventures. You know how TV shows save something big for the season finale? We did that for the 100th episode. Tune in and find out! Plus discussions of lessons from the last couple years, owning your insecurities, the unexpected swerves of an athletic life, takeaways from our favorite episodes, and so much more. Thank you so much for being on this journey with us! We love you all! HUZZAH!

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May 03, 2022
99. Carb Intake and Endurance Performance, Canyons 100k recap, and 3 Speed Building Tips
5036

We made SO MANY PHONE CALLS before talking about the wildly cool and striking science on how much pre-race and during-race carb intake correlates with performance, what the literature says about how to fuel before and during events, the incredible racing at the Canyons 100k, the importance of women in coaching, inspiration from Leah Yingling, why Lizzo is our hero, 3 training tips that can increase speed (with just a few minutes extra per week), and the evolving world of ultramarathons. Plus lots more! Rate, review, and subscribe if you like it! We love you all! HUZZAH!

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Apr 26, 2022
98. Boston Marathon, Canyons 100k, and Fun Science on Trail Performance
5138

We went full BUBBLES before talking about some takeaways from the Boston Marathon, training theory evolution in the Strava age, a preview of the STACKED Canyons 100k, sexy science on variables that predict trail running performance, why peak velocity might correlate with success even in very long races, satisfaction bombs and the importance of big meals, "Real Talent," and erotic microphones. Rate, review, and subscribe if you like it! We love you all! HUZZAH!

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Apr 19, 2022
97. Elite Athlete Training Science, Dreaming, and the Magic of Failure
5382

We had a pepperoni pizza foodgasm before talking about dreaming big in athletics and life, the delightful inevitability of failure, an amazing new study on the training of world-class distance runners, easy running guidelines, tapers, and empathy. Plus asides on BOTH fox mating and raptor mating, so things are getting freaky in the animal kingdom. The episode ends with the most wonderful, life-affirming Listener Corner email ever, so stay tuned for that. We love you all! WOOHOO!

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Apr 12, 2022
96. Gorge 50k/100k Recap, Shining Your Light, and Trans Athlete Inclusion
5319

We rocked some very teal, very tight spandex to talk about stories from the Gorge 100k and 50k (highlighted by some amazingly fun breakthroughs!), great health news for Megan's heart, athletics as an opportunity to shine your light with FULL LUMINOSITY, Jerrod Carmichael's wonderful new comedy special, being yourself, the courage of Lia Thomas, why inclusion must be the default, and why trans athletes rights are human rights. We love you all! WOOHOO! 

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Apr 05, 2022
95. Rest Days Rock, Heat Training Tutorial, and Sexy Algorithms
4753

We turned some knobs in all the right directions before talking about some cool new data on how rest days can improve health and performance, how that relates to burnout and long-term growth, the wild and repeatable science of the placebo effect (featuring a fun study on injecting athletes with fake EPO!), publication bias and how that influences scientific understanding, poetry, and talking dirty to plants. Thank you so much for being a part of this journey! WOOHOO!

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Mar 29, 2022
94. Positive Reinforcement, Caffeine Genetics, and Sexy Science Spectacular
5248

We channeled some SEXY WILDEBEEST vibes before talking about studies from rugby on how positive reinforcement before and after matches improves hormone levels and performance, a new review study on the perils of low-carbohydrate approaches to nutrition, opening up about our secrets, balancing positive mentorship and actionable feedback, bike racing, and a warm-up tip that leads to breakthroughs (in running or podcasts). Plus ALL OF THE SCIENCE that makes it one of our sexiest episodes ever! Thank you so much for being a part of this journey! WOOHOO!

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Mar 22, 2022
93. Speed Training Science, DNFs in Races and Life, and Mental Health Celebration
5100

We got white hot and passionate before talking about some wildly cool studies on speed training science, how simple training changes can improve performance for most athletes, our questionable move to a caffeine-free lifestyle (nooooooo!), the power of DNFs in racing and in life, movie reviews and recommendations, and the importance of celebrating everything about mental health (via Taylor Tomlinson's amazing new stand-up special). Plus the usual sexy science! Thank you so much for being a part of this journey! WOOHOO!

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Mar 15, 2022
92. Barkley Marathons, Social Media, Alcohol, and Owning Your Talent
5015

We did a public-service announcement on the importance of lubrication (and blew the conch) before talking about the Barkley Marathons and the fascinating definition of talent, elementary school stories and how they play a role throughout life, self-acceptance in the social media age, the uncertain impact of alcohol on protein synthesis, broken treadmills, and lots more of the sexiest science. Thank you so much for being a part of this journey! WOOHOO!

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Mar 08, 2022
91. Building Aerobic Monsters, Shining Your Light, and Fun (sometimes!) Adulting Fails
5025

We drank some blended lawn clippings FOR HEALTH before talking about why all miles count and there is no such thing as "junk" for the aerobic system, how base building unfolds over longer time horizons, shining your light in a world that can feel so dark at times, how impossible it is to be an adult (what the heck is radon?!), 3 business observations, and Ukraine love. Thank you so much for being a part of this journey! WOOHOO!

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Mar 01, 2022
90. Threshold Training, Starting Coaching, and Love & Fear
5094
We embraced love and fear before talking about how threshold training looks different for athletes who run on hills, thinking about adapting Norwegian training or other approaches, the principles and logistics of starting coaching (or starting anything!), how injuries change thinking on exercise physiology, biases in how we think about models, Ali Wong, and LOVE. Thank you so much for being a part of this journey! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap
Feb 22, 2022
89. BIG Aerobic Development, Gold Medalist Training, and Black Canyon 100k Recap
5379

We PUT ON A SHOW (for ourselves) before talking about the WILDLY COOL training principles behind Nils van Der Poel's gold medals in speed-skating, Clare Gallagher's training (and life force) leading up to the Black Canyon 100k, finding and embracing your voice, a follow-up on Norwegian training principles (particularly for female athletes), performance outliers, the figure skating doping controversy, massive aerobic and threshold sessions, and even more massive rest blocks. Plus lots of fun digressions, from the sexual tension of the double luge to fueling with whipped cream. Thank you so much for being a part of this journey! WOOHOO!

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Feb 15, 2022
88. Training Intensity, Lactate, Double Workouts, and Black Canyon 100k
5375

We brought some of the BIGGEST COOKIE ENERGY before talking about the role of lactate and how that determines adaptations from training intensity, the Norway model of running training, the cool theory of double threshold workouts, the winter Olympics, some thoughts about the Black Canyon 100k, and life history theory applied to low energy availability and adaptation. Plus lots of fun digressions, from salmon mating to the paramount importance of relationship dynamics in ice dancing. It's our longest episode yet, thank you all so much for your support and being along for the ride! WOOHOO!

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Feb 08, 2022
87. The Fascinating Connection Between Physiology, Self-Talk, and Performance (plus side stitch science!)
5202

We got EXTRA STRENGTH creative juices flowing before talking about a study on how self-talk can influence performance, the connection that emotional state can have to long-term adaptation, recognizing and improving self-talk and why that matters long-term, the best strength exercise (step-ups!) and how to take them to the next level, and how to prevent and treat side stitches. Plus lots of the usual asides, from Salt-N-Pepa to sex dreams. As always, it gets weird! Thank you all for everything! WOOHOO!

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Feb 01, 2022
86. Facing Fears, Loving the Pressure, and Preparation SWAG
5117

We ate performance supplements (cereal and cheese!) before talking about facing fear in an athletic life, ways to reframe pressure, our recent culinary breakthroughs, the importance of preserving your unique voice, death, lessons from the amazing show Cheer, and bringing that "too old, too tired, and too talented" energy for 2022. Full SWAG MODE, ACTIVATE! Thank you all for everything! WOOHOO!

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Jan 25, 2022
85. The Beautiful Cruelty of Sports and Epigenetic Muscle Memory
5085

We got ON A BIKE (slowly) before talking about the wildly fun epigenetic principles behind long-term adaptation, secrets and shame, email interventions, the beautiful cruelty of sports like running, and the importance of putting yourself out there and getting vulnerable. SHOOTERS SHOOT! Thank you all for everything! WOOHOO!

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Jan 18, 2022
84. Multi-Year Progress and Protein (Plus Cookie!) Science
4899

We took off our grump-suits and put on some sexy swag-suits to talk about the fun science of multi-year changes from a genetic baseline, the coolest twin-study of all time, different protein sources and why they can be adaptation insurance, a poop-doping follow-up, muscle fiber typology and why it matters, and how cookie availability changes evaluation metrics. Thank you all for everything! HUZZAH!

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Jan 11, 2022
83. Endurance Performance and the Wild Science of Fatigue Resistance
4600

SEXY SCIENCE CORNER! What differentiates athletes late in endurance events like marathons and ultras? Why can some athletes train the same, pace the same, fuel the same--yet have different results? The answer may be found in the emerging study of "fatigue resistance." Fatigue resistance does not have a set definition, but is generally classified as the extent of performance deterioration late in events, often unexplained by normal physiological profiling while fresh. This episode takes a deep dive into some of the sexiest science and training theory of how the brain and nervous system influence late-race fatigue. We take you on a thrilling ride featuring neurotransmitters, genetics, metabolic variables, and much more, with the goal of highlighting what contributes to physiological breakthroughs over time. It concludes with 10 training theories you can put into practice to accomplish some big, scary goals.

Thank you all for being THE BEST! WOOHOO!

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Jan 07, 2022
82. Winter Training Fundamentals, Microbiome Science, and Motivation
4895

We PLUCKED our way into 2022 before talking about 6 winter training fundamentals (that apply anytime outside of specific training), the difficulty of motivation (including for us), the tragic Boulder fires, hope in an uncertain world, evolutionary principles of alcohol consumption and dependence, and the wildly exciting science of the microbiome. There will be a new sexy science corner episode this Friday, subscribe now! Thank you all for everything! Wooohooooo 2022, let's do this!

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Jan 04, 2022
81. Interval Training, Sexy Statistics, and Woohoo Reflections
4672

We yelled "HUZZAH!" at the top of all the hills before talking about the nuances of interval recovery approaches, our differing approaches to BUSINESS, offseason yoga, what athletes need to know about the omicron variant, the difficulties of observational studies, and a new study on the menstrual cycle and performance. What a year! We appreciate you all so much, thank you for being on this journey with us. HAPPY NEW YEAR! WOOHOO! Huzzah!

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Figure 2 referenced in episode: https://tinyurl.com/figure2menstrualcycle

Dec 28, 2021
80. 2022 Training Guidelines and Holiday Celebration Episode
4903
We got bib numbers to the 2021 Tour De No Pants before talking about the physiological importance of practicing playfulness in training, an update on the journey with family planning (we are at the fun part!), why walking is trail running, and key principles for thinking about training heading into 2022 (particularly with the distribution of intensity). Science is sometimes sexy metaphorically, and on this episode it's also sexy literally. Happy holidays everyone, we appreciate you all so much! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap
Dec 21, 2021
79. Long Run Distance and Living Boldly
4859
We got our GRUMP SUITS on before talking about long run distances, heart-friendly fun activities (you too can be the naked person in the gym locker room), death anxiety and the power of living boldly, passion, and a hopeful health update. HEART SWAG ACTIVATE. We have gotten so much joy and strength from your messages and support! THANK YOU! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap
Dec 14, 2021
78. Supplement Science and Health Journey Update
4938

We had some life-affirming hospital chicken tenders before talking about the new Olympic Trials standards, sports supplements guidelines and science, and Megan's health journey and diagnosis (WE GOT THIS! Eventually!). We love this community so much, thank you for everything. The biggest heart love going your way! WOOHOO!

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Dec 07, 2021
77. The Science and Theory of Uphill and Downhill Running
4012
Sexy Science Corner! We dig deep on the studies and training theory of uphill and downhill running to draw some conclusions for how athletes can support long-term growth on all terrain. The big question: what is the best training approach to improve all-around running ability, including on steeps? We call it "the climbing paradox"--focus excessively on steep ups and downs at the expense of well-rounded training, and eventually an athlete may get a bit slower at everything. The rationale gets at some fascinating questions about physiology and what contributes to long-term growth for all runners. As you'll hear, it has been a VISION QUEST of a week. Thank you so much for your love and support in this time, and always. We appreciate you all! WOOHOO! Subscribe to Trail Runner Magazine here: trailrunnermag.com/outsideplus 3-Minute Mountain Legs: https://www.trailrunnermag.com/training/strength-training-training/3-minute-mountain-legs 8-Minute Speed Legs: https://www.trailrunnermag.com/training/strength-training-training/8-minute-speed-legs Weekly Strength Work Cheat Sheet: https://www.trailrunnermag.com/training/strength-training-training/all-in-one-strength-work-cheat-sheet WHOOP promo code for 15% off all memberships: SWAP
Dec 03, 2021
76. Training Cycle Design, Supershoes, and Gratitude
4388
We got ACTIVATED by matcha lattes before talking about the cool science of periodization of training cycles, the IOC's new framework for inclusion, the science of supershoes (and which ones are best), competition blinders, understanding pain/discomfort, and supporting confidence in kids and adults. We appreciate you all so much! THANK YOU! WOOHOO! WHOOP promo code for 15% off all memberships: SWAP
Nov 23, 2021
75. Big Training Blocks and Building Confidence
5009

We practiced our OOPS-AND-RALLY before talking about weekly training structure, stacking up itty bitty bricks in a really big wall, side pees, the great science of massage tools, fart buoyancy, the best shoes we have ever worn (and getting scammed trying to buy them), and building confidence by embracing vulnerability. We appreciate you all so much! THANK YOU! WOOHOO!

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Nov 17, 2021
The Connections Between Overtraining and Underfueling
3426

SCIENCE CORNER! A 2021 study had a fascinating finding: in some cases, overtraining may actually be the result of underfueling. We zoom out discuss the incredibly cool scientific landscape on training, fueling, stress, and adaptation, which has big implications for how athletes pursue their long-term potential. THANK YOU! WOOHOO!

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Nov 12, 2021
74. The Dipsea Race and Running Sponsorships
4307

We embraced bodily fluid gratitude before talking about the nitty gritty of shoe sponsorships, why fueling is helpful even in short events, aging as an athlete (and how that process is relevant for everyone), The Dipsea Race, caring about competition, and our appreciation of Goober the Clown. We appreciate you all so much! THANK YOU! WOOHOO!

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Nov 09, 2021
73. Heat Science for Year-Round Performance & Exercise Addiction
4436

We practiced recipes for the Some Work, All Pizza cookbook (dog treats for humans?) before talking about extending peak performance over an athletic career, rest days, the relevance of exercise addiction principles for all athletes, embracing imperfection, and how different types of heat training may improve year-round performance. We appreciate you all so much! THANK YOU! WOOHOO!

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Nov 02, 2021
72. Athletes Are Not Math Equations & Protein Power
4321

We got out our big bowls and big spoons for big gains (protein cereal babyyyy) before talking about the importance of quantity and timing of protein intake, track workouts, the University of Oregon news and why athletic performance is not a math equation, and authenticity in leadership. We appreciate you all so much! THANK YOU! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Oct 26, 2021
71. Strength Work and Sex Queens
4935

We gave you all 14/10s before talking about the power of very easy running, dogs and impermanence, dreaming about it...then being about it, the wild science of dopamine, communication and sex, and strength work guidelines. We appreciate you all so much! THANK YOU! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Oct 19, 2021
70. Boston/Chicago Marathon Takeaways and Mental Health Acceptance
5096

We got very, very intimate with a redwood tree before talking about a bunch of lessons from the Boston and Chicago Marathons, the surprising science on heat strain in marathons, coming home, Ted Lasso, mental health and love, and the Stockdale Paradox. Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Oct 12, 2021
69. BELIEVE and Tiger Claw Race Thoughts
3957

We touched the BELIEVE sign before talking about the Tiger Claw race, what the heck is up with trail shoes, uphill and downhill running approach, realistic belief in the context of mentorship, and the power of BELIEVE through the dark forests. Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Oct 05, 2021
68. Long Run Physiology and Big Decision Swag
4763

We very sensually licked Dairy Queen cones before talking about long run structure and physiology, muscle breakdown and CK measurements, the problem with models, wedding dancing, and the framework for making big decisions. Plus a new Master Debaters segment! Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Sep 28, 2021
SCIENCE CORNER: Adaptation Over Multiple Training Cycles
2565

We did a sexy science experiment with this bonus episode on how health and adaptation are related across multiple training cycles. Key topics: the nervous and endocrine systems, supercompensation stimuli, overreaching v. overtraining, fatigue resistance, and Lizzo. Lizzo is key! Thank you all! WOOHOO!

For more training and outdoor content, go to trailrunnermag.com/outsideplus

And enter this code at checkout: swap25

Sep 24, 2021
67. RRR 100 Miler Lessons and Affirmation Station
4488

We yelled "Woohoo!" until we lost our voices (and maybe podcast listeners) at Run Rabbit Run before talking about exploration of the unknown, having the talent to use your talent, 5 universal ultra training principles, artificial general intelligence and sentience (it gets weird), and Lil Nas X. Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Sep 21, 2021
66. Longevity & Embracing Your Weird
4426

We banged Charlie the Chipmunk to talk about how longevity is affected by athletics (and how to focus on health in the process), free solo climbing and exploring the limits, sprained ankle prevention, presence in the moment in sports, and why what makes you weird makes you AWESOME. Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Sep 14, 2021
65. Mental Health Celebration & Fueling Facts
4480

We drank a lot of coffee (Megan) and drank a lot of anxiety (David) to talk about why positive reinforcement is a key coaching strategy, the ups and downs of mental health, social media, adequate fueling for elite performance, and PEDs in a follow-up to the burrito doping case. Thank you all! WOOHOO!

WHOOP promo code for 15% off all memberships: SWAP

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Sep 07, 2021
64. Racing Lessons & UTMB Takeaways
4341

We made our eyebrows super aerodynamic before talking about ideas for racing, the importance of celebrating yourself, dialogues on pregnancy and BABIES, rallying after low points, and some takeaways about the wild UTMB week. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Aug 31, 2021
63. Finding Strong Science & Embracing Your Inner Kid
4204

We mental karate chopped some thoughts before talking about finding your why (and what being a kid has to do with it), the difficulties of science (and how that supports inclusion in sports), and the Leadville 100 (the prophecy!). Plus lots of other things! Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Aug 24, 2021
62. Five Ideas That Apply To Both Running And Sex
3915

We brought some wedding anniversary barnacle swag to talk about five ideas that apply to both running and sex, holding running speed for longer distances, empowering navigation skills, eating entire pizzas, and a special listener corner to end the episode. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Aug 17, 2021
61. Uphill Form And Owning Your Boss Self
3767

We brought some Big Wet Food Energy to talk about race fueling, why it's good to have some imbalances, Molly Freaking Seidel, uphill form, the menstrual cycle and recovery, and fear of death. It's a big one! Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Aug 10, 2021
60. Eight Exciting Stories From The Olympics
3388

We really felt ourselves while talking about fun stories from the 2021 Olympics! (1) Love our bodies; (2) Build the engine; (3) Be an enthusiasm junkie; (4) Elevate friendship alongside competition; (5) Inclusion is the default; (6) Go apes--t for someone; (7) Mental health is health; (8) DUENDE. There's a ninth one in there, but counting is hard. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Aug 03, 2021
59. Weekly Miles & Talking About Mortality
3240

We drank the whole pot of coffee before talking about why weekly miles can be a weak proxy for training stress, what it means to shoot your shot in life, and answering a question about... mortality. We love our listeners. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Jul 27, 2021
58. Sex and Alcohol and Athletic Performance
2810

We landed like Avengers to talk about the recovery science that has changed our relationship with alcohol, how sex affects athletic performance, and the power of wary optimism. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Jul 20, 2021
57. Five Adventure Lessons & Aerobic/Speed Development
2621

We went full SWAG GOLDFISH to talk about lessons for adventures, believing in your creative ability, and why aerobic development can involve very easy training (but requires that you also develop your top-end speed/output). Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Jul 13, 2021
56. Athletic Hope In Tough Times & THC Ban
2803

We channeled Khia's "My Neck, My Back" diagnostic approach to talk about maintaining hope in moments of athletic uncertainty (and Megan's health journey) and why the THC ban hurts athletes. Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Jul 06, 2021
55. Western States 100 Recap Episode
3176

We rallied from low WHOOP recovery scores to talk about everything we saw and learned at the 2021 Western States 100. Good days are always earned, but bad days can be unlucky. Give your body a chance. And we're in this together. Plus lots more! Thank you all! WOOHOO!

WHOOP promo code for 15% off memberships: SWAP

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Jun 30, 2021
54. Olympic Trials Lessons & Taper Science
2373

In our one-year podcast anniversary episode, we talked about amazing stories from the Olympic Trials, the science of why tapers might involve small injuries, and more thoughts on the recent doping news. THANK YOU ALL! WOOHOO!

Jun 22, 2021
53. Improving Fatigue Resistance & Creativity In Athletics
2257

We harnessed our ice-bath F-bombs to talk about the weakly understood importance of fatigue resistance in endurance performance, embracing athletics as a creative process, and being vulnerable. We appreciate you so much, thank you! WOOHOO!

Jun 15, 2021
52. Racing Tips & Improving Training Adaptation
2347

We pranced like show ponies before talking about 5 tips for racing, outlook when things sometimes suck, and improving adaptation/reducing injury risk. Thank you all, we appreciate you so much! WOOHOO!

Jun 08, 2021
51. Heart Rate Variability & Identity
1775

We embraced our inner magical creatures to talk about heart rate variability and how it might relate to training approaches, the complex illusion of identity, and putting work in a box. Thank you all! WOOHOO!

Jun 01, 2021
50. Ultra Training Principles & Dealing with Judgment
2843

We celebrated the 50th episode (WOOHOO!) by talking about why you don't need to do huge volume in ultra training, self-judgment and uncertainty in life, and lots of bonus topics (SPACE FACTS!). We appreciate you all so much! THANK YOU!

May 26, 2021
49. The Importance of Eating Enough & Thinking About Overthinking
2113
We stocked up on pizza and otter references to talk about the endocrine system impacts of low energy availability, the problem with overthinking, and a bit too much info about otters. We appreciate you all so much, THANK YOU! WOOHOO!
May 18, 2021
48. Transgender Athlete Rights Are Human Rights
2688

Sports can be the difference between a fully realized identity and feeling alone in the world. Inclusion is about human rights because it is about identity and acceptance for people that have faced marginalization and discrimination. All real-world evidence supports the fairness of inclusion, and future scientific conversations need to be grounded in human rights.

So much love for you all! THANK YOU!

May 11, 2021
47. Improving Technical Running & Kicking Regrets To The Curb
1799

We brought BIG PADDINGTON BEAR ENERGY to the podcast to talk about improving technical running (and dealing with inevitable falling), stress buckets, and moving past regrets in life. You all are amazing! WOOHOO!

May 05, 2021
46. Laugh Rates & Unfinished Products
1798

We practiced our literal LOL skills while talking about conflict in relationships, performance psychology, and vulnerability in athletic/emotional unfinished products. Thank you all! WOOHOO!

Apr 27, 2021
45. Racing Season & Fears/Phobias
2279

We got extremely excited about UFOs (well, David did) before talking about approaching racing season with a celebration mindset, understanding fears/phobias, and balance with sports/life. WOOHOO! Thank you all! 

Apr 20, 2021
44. Investing In Others & Chafing (...And Other Things)
2225

We put some lubricant in our fanny pack before talking about investing in others, heart rate monitors, chafing, and parenting/leadership. We love you all, thank you! WOOHOO!

Apr 13, 2021
43. Healthy Competition & Hills Are Hard
1799

We powered up our GPS-free watches and rocked some sweet fanny packs to talk about embracing competition with love, data-free days, and the 1-0 life philosophy. Thank you all! WOOHOO! 

Apr 06, 2021
42. Overcoming Comparison in Sports and Life
2235

We looked up some fascinating sex outliers (talk about comparison!) before discussing training volume and social media. Plus the answer to life, the universe, and everything! Thank you all! WOOHOO!

Mar 30, 2021
41. Breakthroughs From Downtime & Post-Vaccine Training
1799

We banged our tastebuds before talking about the science of why resets can lead to breakthroughs, considerations for training after vaccine doses, and mass shootings/gun control. If you do not want to hear about the recent tragedies, skip ahead to 10 minutes. Thank you all! WOOHOO!

Mar 23, 2021
40. Leadership & Altitude/Heat Training
2164

We mastered front crawl kinematics before talking about Coach Diljeet Taylor and leadership style, considerations on the interaction of altitude and heat training, and training group dynamics. Thank you all! WOOHOO!

Mar 16, 2021
39. Loving Your Body & Breaking Through Plateaus
1799

We had LOTS of coffee before talking about body image approaching warmer weather, physical plateaus that can stall progression, and the underrepresentation of women in exercise science studies. Thank you all! WOOHOO!

Mar 09, 2021
38. Unique Training Approaches & Fat Adaptation
1799

We did some mid-podcast karaoke while talking about a bunch of topics including: unique approaches designed to make training harder, fat adaptation, and the power of the life swerve. Thank you all! WOOHOO!

Mar 02, 2021
37. Pacing Easy Runs & Expressing Emotions
1799

We got COVID antibody tests before talking about why there is no such thing as too easy on easy runs, crying (plus other emotional expressions), and the new "Shoot Your Shot SWAP Playlist." Thank you all! WOOHOO!

Playlist link: https://open.spotify.com/playlist/0jbx2LsInVAAIhhu6XXLXj?si=105b46ec1de04b80

Feb 23, 2021
36. How To Incorporate Strength Work & Facing Fears
1799

We grew some sexy ice unibrows before talking about facing fears, aging, communicating affection (and other things), and principles for integrating strength work into endurance training. THANK YOU ALL! WOOHOO!

Feb 16, 2021
35. Building Athletic Confidence & Consistency
1798

We flipped our microphone right-side-up to talk about building confidence as an athlete, the importance of consistency, and some of our favorite rap lyrics. THANK YOU ALL! WOOHOO!

Feb 09, 2021
34. Chasing Big Goals & Talking About Identity
1799

We trialed extreme, accidental acupuncture before talking about identity in life, chasing big goals, and love and kindness meditation. Thank you all! WOOHOO!

Feb 02, 2021
33. Doubling & Running Relationships
1799

We fueled with LOTS of mint chocolate chip ice cream to talk about two training sessions in a day and the complications of athletic relationships. Thank you all! WOOHOO!

Jan 26, 2021
32. Increasing Training Volume & Having A Blast
1799

We took a break from our "cheerful tangerine" paint job to talk about a bunch of topics, including how to increase training volume, getting started in writing, and being yourself. Plus this quote: "I had a blast in life, and I hope the same for you." Thank you all! WOOHOO!

Jan 19, 2021
31. Improving Uphill Running & Loving Competition
1799

We got inspired by badass performances at the Bandera 100k to talk about improving uphill running (and hiking) and the value of loving competition. THANK YOU ALL! WOOHOO!

Jan 12, 2021
30. Taper Strategy and Embracing Uniqueness in Work
1799

We got inspired by some amazing sports stories (and neighborhood llamas) to talk about finding and embracing what makes you unique and tapering strategy. THANK YOU ALL! WOOHOO!

Jan 05, 2021
29. Woohoo Year-In-Review!
2715

We played our way through talking about 7 big takeaways from 2020! Thank you all for the support on this podcast journey. 2021 here we come! WOOHOO!

Dec 29, 2020
28. Six of our Favorite Workouts
2331

We cranked the "Some Work, All Playlist" up to max volume to get hyped to talk about 6 of our favorite workouts, plus superstitions and learning from Boban. We are so thankful for you all, happy holidays! WOOHOO! 

Some Work, All Playlist link: https://open.spotify.com/playlist/3MM2gTiRZMNKQkje0Vpzpd

Dec 22, 2020
27. The COVID-19 Vaccine and Athletes
2105

We summarize the basic biology and immunology of the COVID-19 vaccine and its potential impact on athletes. Long story short: current research indicates that the vaccine is effective and safe, and we discuss why, along with considerations for training and racing in 2021. Thank you all! WOOHOO!

Dec 15, 2020
26. Running cadence & blood donation and performance
1797

We used sea level oxygen to talk about a bunch of topics including: considerations for running cadence, blood donation's impact on athletic performance, and showing love. Thank you all! WOOHOO!

Dec 08, 2020
25. Offseason approach & training metrics
1798

We fueled with lots and lots of hot chocolate to talk about: different approaches to the offseason, how to use training metrics, and 6 gift ideas for athletes. Thank you all! WOOHOO!

Dec 01, 2020
24. Menstrual Cycle and Athletic Performance
2244

To quote Tenacious D: "this one is for the ladies. But fellas, listen closely." We talked about the menstrual cycle, athletic performance, and training approaches. WOOHOO!

Nov 24, 2020
23. Relationships & The Power of Cinnamon Toast Crunch
1799

We overcame uncontrollably vibrating massage tools to talk about complications in relationships and getting through winter. THANK YOU ALL! WOOHOO!

Nov 17, 2020
22. Overtraining & Hope
1800

We are rocking some MAJOR life endorphins to talk about a bunch of topics including: overreaching, overtraining, hope, asking for help, and the COVID-19 vaccine. USA! USA! WOOHOO!

Nov 10, 2020
21. Speed intervals & pre-election thoughts
1799

We dealt with a couple podcast DNFs to talk about a bunch of topics, including: theory and practice of speed intervals, thoughts the day before the election, hope, toughness, and big dreams. Thank you all! WOOHOO!

Nov 02, 2020
20. Stretching and mobility & starting meditation
1799

We overcame an uncontrollable urge to laugh at meditation guides to talk about a bunch of topics including: mobility and stretching, supercompensation workouts and weeks, & starting a meditation and mindfulness practice. Thank you all so much! WOOHOO!

Oct 27, 2020
19. Mental health in 2020 & marijuana's impact on athletes
1799

We felt lots of gratitude for firefighters as we talked about topics including: optimism to end 2020, Megan's COVID-19 research study results, mental health, and marijuana's impact on athletes. WOOHOO!

Oct 20, 2020
18. Balancing athletics and life & the power of forgiveness
1800

We overcame a viral video of a mountain lion to talk about a few topics: tips for balancing athletics and life, lessons from Ted Lasso, and the power of forgiveness. Featuring Addie dog's expert bark opinion! WOOHOO!

Oct 13, 2020
17. Trial of miles & dealing with rejection
1799

We listened to the SWAP SWAGsauce playlist to get hyped to talk about a bunch of topics including: the trial of miles, dealing with rejection, and how to improve technical running. WOOHOO!

Playlist link: https://open.spotify.com/playlist/1IItgjjXn8276szAjqRZ5H

Oct 06, 2020
16. Cultures of excellence & blood tests/supplementation
1799

We enjoyed digging lots of holes while talking about a few topics: deadlines, cultures of excellence, and blood tests/supplementation, focusing on ferritin/iron. WOOHOO!

Sep 29, 2020
15. Strength training & learning from RBG
1801

We embraced super diva watts and the PMS otter to discuss topics including: inspiration from RBG, why setbacks can lead to breakthroughs, and strength training for runners. WOOHOO!

Sep 22, 2020
14. Heart rate training & translating enthusiasm to the work environment
1791

We danced to the "Some Work, All Play" playlist on Spotify to get in the mood to talk about three topics: heart rate training, enthusiasm and support in the work environment, and what it means to train like the elite athlete you are. WOOHOO!

Correction: David said "Tim Olson" when he meant "Joe Grant," sorry for the error!

Sep 15, 2020
13. Balancing speed and aerobic base & muscle fiber typology
1801

We overcame warm protein shakes to talk about 3 topics: muscle fiber typology and training approaches, balancing aerobic base building and speed, and the long-term process of becoming a pro trail runner. WOOHOO!

Sep 09, 2020
12. Mental Health
1799

We ditched our 3-topic structure to focus on mental health and depression. You are enough, and we got this. Woohoo!

Sep 01, 2020
11. Alcohol's impact on performance & betting on yourself
1789

We overcame staring at blank pages to talk about 3 topics: air quality and health considerations, alcohol's impact on athletic performance, and the importance of betting on yourself. WOOHOO!

Aug 25, 2020
10. Dealing with fear and getting into coaching
1798

We brought anniversary endorphins into a discussion about 3 topics: fear of wildlife (and other things), getting into coaching, and moving forward with love in the face of suffering (yeah, it was a tough question). WOOHOO!

Aug 17, 2020
9. Fueling runs and long-term training approach
1799

We overcame weekend bonks to talk about 3 topics: body inclusion/acceptance, fueling during runs, and considerations for a long-term training approach. WOOHOO!

Aug 10, 2020
8. Cross Training and Toughness v. Self-Belief
1799

We guzzled some Mountain Dew to talk about 3 topics: cross training reasoning and structure, possible cardiac effects of COVID-19, and toughness v. self-belief. WOOHOO!

Aug 04, 2020
7. Body Image & Overcoming Injuries
1797

We changed the format to 3 topics, because of course we did. Those three topics are: breast size and body image (seriously), overcoming injuries, and coaching. WOOHOO!

Jul 29, 2020
6. Long run intensity and training partners
1799

We persevered through unironic uses of the word "boondoggle" to talk about 4 topics: aging and performance, long run intensity, training partner dynamics, and procrastination/productivity. WOOHOO!

Jul 26, 2020
5. Social Media & Why it's OK if You Can't Sleep
1797

We overcame our sensitive dispositions to talk about four topics: developing healthier relationships with social media, avoiding within-day energy deficits, why it's OK if you can't sleep, and how to embrace your athletic self no matter where that journey leads. WOOHOO!

Jul 19, 2020
4. Impostor Syndrome and Strides
1799

We overcame bad hair days/months to talk about 4 topics: the impostor syndrome, the power of strides, why your fitness is your best day, and finding your talent. WOOHOO!

Jul 14, 2020
3. Uncertainty PhD and Savory Pot Roast
1799

We fueled with Campbell's Chunky Soup for these 5 topics: dealing with uncertainty, certainty in relationships, the importance of rest days, the unimportance of VO2 max, and haters. Woohoo!

Jul 09, 2020
2. Hemoglobin and Alexander freaking Hamilton
1798

We guess we're doing this! Topics: aging, heat and hemoglobin, Hamilton, the power of the shuffle, and self-belief practice. (And waffles)

Jul 05, 2020
1. Shoot your shot and waffles
1799

Welcome to the Some Work, All Play podcast! This may be the only episode. Or not! Adventure time!

Jun 30, 2020