Some Work, All Play
188 episodes - English - Latest episode: 1 day ago -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!
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Episodes
182. Wild Science on Post-Exercise Ketones, New Running Tech, Bone Density, and Protein Sources!
November 28, 2023 15:00 - 1 hour - 77.8 MBWe turned the hype meters to 11 for this awesome episode! The main training topic was on the wild, uncertain science of post-exercise ketone supplementation. We take you into the cutting-edge of this emerging field of research, like a Magic Schoolbus for the scientific method. Ketone bodies are naturally produced after exercise, an evolutionary mechanism honed over millions of years. Now, through a relatively new liquid supplement, evolution has a dimmer switch. That switch could enhance ada...
181. Fueling and Next-Day Performance, Running Cadence, Sodium Bicarbonate Supplementation, and NCAA XC Recap!
November 21, 2023 15:24 - 1 hour - 86.8 MBWe brought some big-time gratitude to this supersized Thanksgiving episode! The main topic was a new study looking at how fueling during training impacts next-day performance and protein degradation. We are seeing a new world order in eating and training! We also present some contrasting perspectives from prominent coaches, trying to discern between data and anecdotes, highlighting where there is nuance. The future is here. The future is TASTY. And sometimes the future will be STICKY. Wit...
180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!
November 14, 2023 15:21 - 1 hour - 84.3 MBWe were extra carb-loaded for this awesome episode! The main training topic was on a new study looking at how strength work changes muscle fiber properties over time. Strength training seemed to reverse the aging clock! We dig into the nuances of what it means and how to apply the findings for endurance athletes of all ages. Invest in a big kettlebell now. The juiciest topic was the upheaval in trail running after UTMB's Whistler fiasco. It's a story as old as time, with the big power playe...
179. The Carbohydrate Revolution, Deep Thoughts on Coaching and Leadership, and Pacing Like Beautiful Idiots!
November 07, 2023 15:17 - 1 hour - 80.4 MBOur brain juices were really flowing on this great episode! The main story came from the pro peloton in cycling, where athletes are pushing the limits of carbohydrate consumption during hard races. In general, teams closely monitor fueling to get athletes to 100-120 grams of carbs per hour (400-480 calories), and there are hints that some are pushing the limits even farther. What can we learn? Our theory: "food doping" is not just for the pros, it's the way for all of us to access our greate...
178. UTMB's Big Blunder and What's Next For Trail Running, Intensity Distribution Science, and Big's Backyard!
October 31, 2023 14:12 - 1 hour - 76.5 MBWe put on some dinosaur onesies (our business formal) for this awesome Halloween episode! The big discussion was on UTMB's controversial announcement of a new race in Whistler, Canada, on the same weekend as the now-discontinued, grassroots race called Whistler Alpine Meadows. UTMB rode the sport's wave of exponential growth, gobbling up races to incorporate into their World Series. When Whistler Alpine Meadows was denied a permit, they swooped in and plopped a corporate race in its place. I...
177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!
October 24, 2023 14:01 - 1 hour - 80.8 MBWe brought some Big Party Energy to this great episode! The main discussion revolved around different ways we put research into practice. This weekend, David had one of his best races ever at the Blue Sky Marathon, and we adventure to the coolest edges of the science to tell you what we are trying! That included a deep dive into caffeine's role as a performance enhancer, particularly for fatigue resistance. Strategic, individualized caffeine consumption could be a massive opportunity for bre...
176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!
October 17, 2023 14:04 - 1 hour - 76.9 MBWe ate a truly stunning amount of chicken and milkshakes to fuel this great episode! The main training topic was on a new review article connecting hemoglobin levels and VO2 max. Across nearly 400 studies, these variables have a strong statistical correlation. Blood volume could be primary a driver of performance, and we break down some simple ways to optimize your levels. We also celebrated Megan's return to training after some good health news! That was a great excuse to talk about the lo...
175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!
October 10, 2023 14:12 - 1 hour - 81.5 MBWe brought some A+ brain energy and some C+ heart efficiency to this awesome episode! The main topics involved the extremely eventful weeks in the running world. On the joyous side, the Chicago Marathon was a race for the history books, with a new world record and blazing fast times from US runners. We celebrate the incredible Molly Seidel, plus talk about body image, fueling, rest days, training volume, and more. On the less joyous side, we discuss a controversy from a brand's social media ...
174. Wild Heart Rate Data, New Coaching Theories, and 8 Shoe Reviews!
October 03, 2023 15:11 - 1 hour - 75.1 MBYou want the best podcast vibes? Because that's what you get on this episode, with some 4 AM recording energy. Why were we recording at 4 AM? For the love of the game! The main training topic was answering a listener question about what excites us most right now in coaching and theory. We delve into some of the scientific history of VO2 max via a new study, whether you should do shorter races, how to think about intensity distribution, popular supplements we are intrigued by, and lots more. ...
173. Grindstone 100k Lessons, Jim Walmsley's Training, and Marathon World Record!
September 26, 2023 15:17 - 1 hour - 82.1 MBThe vibes were STRONG in this episode, even though the ankles were WEAK. It started off with a fun recap of the Grindstone 100k. What happens when an entire season is built around a goal, but it all ends in some delicious failure? Setbacks can be good for the soul, in moderation. In that way, they're kinda like bacon. Even more joyous than that was a full breakdown of Jim Walmsley's UTMB training, distilling some lessons from last week's interview. He gave us so many good nuggets, from weekl...
172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself
September 19, 2023 14:05 - 1 hour - 79.2 MBThis episode is one of the coolest moments of our lives: interviewing Jim Walmsley! We met Jim way back in 2016, and since then, we have been two of his biggest fans. Reconnecting more than 7 years later after his course record triumph at UTMB was such a joy. Jim opened up about everything around UTMB, from his specific training approach to the emotional side of getting vulnerable, "failure," and finally achieving his big goal. Jim moved to France with his partner Jess, with everything poi...
171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes!
September 12, 2023 19:05 - 1 hour - 65.8 MBWe brought joy and so many spike proteins to this episode! The main training topic was on post-UTMB reflections about lower volume, higher energy training from the incredible Leah Yingling. You don't need to hammer your body to have success! We discuss why endurance training should uplift feeling good as a proxy for adaptation over time, starting at the cellular level and going all the way up to brain function. Healthy athletes crush b*tches! A background theme of the episode was the sickn...
170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix!
September 05, 2023 10:04 - 1 hour - 91.1 MBThis very special episode is coming to you from Chamonix, right after the finish of the UTMB races! We were all around the courses, screaming until our voices gave out, gathering up all the inspiration from the incredible athletes. Our goal is to transport you to France with us for the most historic year ever! For the optimal listening experience, consume this podcast with a warm baguette. The main stories were Courtney Dauwalter and Jim Walmsley at UTMB. Courtney redefined what is humanly ...
169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl!
August 29, 2023 15:59 - 1 hour - 86.1 MBWe traveled halfway around the world to bring you this very special episode from Chamonix, France, the site of the UTMB races later this week! Our sleep is low, but our spirits are high. The main topic was on initial reflections on European racing and UTMB later this week. Our biggest prediction is that North American runners are going to have some major success over here in the coming decade, and we explain why. It's not just because we are extremely biased, though that plays a role. That d...
168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training!
August 22, 2023 18:55 - 1 hour - 84.6 MBWe had a blast on this episode talking about some of our favorite topics! The main discussion was on takeaways from a magical Leadville 100 Miler. Jacquie Mannhard's breakthrough win came from shockingly low training volume (often under 45 miles per week) and we break down some lessons from her journey. At the finish, she popped a champagne bottle like it was her destiny! New life goal: train hard to pop them bottles. We also break down this year's UTMB races, making some predictions and deb...
167. Fueling Breakthroughs in Endurance Sports, Mental Health and Performance, and Gut Training!
August 15, 2023 17:37 - 1 hour - 77.8 MBThis episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous eras defined by PEDs and cheating. Is mid-activity fueling the secret to unlock...
167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training!
August 15, 2023 17:37 - 1 hour - 77.8 MBThis episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous eras defined by PEDs and cheating. Is mid-activity fueling the secret to unlock...
166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!
August 08, 2023 16:57 - 1 hour - 77.8 MBWe brought full hearts and clear nasal passages to this awesome episode! The main training topic was on the gargantuan Strava files of athletes preparing for the UTMB races. We zoom out to talk about multi-year growth, a study on speed and ultra performance, and the balance between long-term health and short-term performance. Health and ultra performance can go together like ketchup and everything! We also talked about how we apply the principles of double threshold workouts using uphill tre...
165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!
August 01, 2023 17:12 - 1 hour - 83 MBThe theme of this episode: we are all powerful dump trucks! The main training discussion was on a new study looking at how strength work may help (or hurt) mitochondria adaptations. This study had wildly unexpected results, just like we like them! We also talked about our experience with sweat testing and some of the research on hyperhydration. We expect the science of hydration (personalized based on genetics) to be a frontier of performance and health in the future. And the future is tasty...
164. The Science of Stress, AI and Athletics, and "Loving" Running!
July 25, 2023 17:12 - 1 hour - 78.5 MBWe came into this episode with so much excitement to talk about some of our favorite topics! This week's main discussion was on a new study examining the cellular-level effects of chronic stress. We zoom out from the biology of stress to talk about what it may mean for training. If you play your cards right, maybe rest days will make you live forever! We also had a joyous time talking about the future of artificial intelligence and athletics, through the lens of coaching, before zooming out ...
163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!
July 18, 2023 16:53 - 1 hour - 78.6 MBWe brought hearts full of love and legs full of toxic waste to this episode! Our main discussion was a big breakdown of science-driven lessons that we try to put into practice with racing. Megan is BACK, winning and crashing the overall podium at a tough mountain 25k! We talk about the science of pre-race carb intake, and how we screwed it up. Pro tip: make sure your pasta is not made of beans. Other topics: pre-cooling and performance, hiking v. running, altitude considerations, ankle tapin...
162. US Track Championships, Tour de France Science, and Speed Development!
July 11, 2023 17:13 - 1 hour - 83.2 MBThis episode was one of our favorites ever! The main discussion was on stories from the US Track Championships, and lessons that can apply to all athletes. Even if you don't follow track, we think you'll come away from this discussion ready to shoot the scariest shots. Believe! We also talked about some of the science of the Tour de France, where training and fueling theories are put to the test at the limits of human performance. We can learn a lot at the edge. And at this edge, one thing w...
161. The Future of Endurance Training, Western States Follow-Ups, and Thoughts on Supershoes!
July 04, 2023 17:30 - 1 hour - 76.7 MBWe put on our party super-shoes on for this joyful episode! The main discussion was on a new study on the evolution of world-class endurance training. We dig into researcher predictions before providing a bunch of predictions of our own. How will new tools and wearables change the game? What about artificial intelligence? Can AI do what we do as coaches? It probably can. As soon as AI learns to give affirmations of love and belief, we are screwed. The future is going to be so full of excitem...
160. Courtney Dauwalter Makes History, Western States 100 Stories, and Why Ultras May Never Be The Same!
June 27, 2023 16:45 - 1 hour - 86.6 MBWOW, we just witnessed a Western States 100 that may change how ultras are run forever! We recorded this episode right after spending all day and night coaching and cheering at the race, so our voices are wavering, but our excitement is UNSTOPPABLE. We couldn't wait to tell you everything about the event, focusing on stories and lessons that will be helpful even if you don't race ultras. The big story was Courtney Dauwalter's legendary course record performance, taking 75 minutes off the pr...
159. Western States 100 Thoughts, New Study on Low Energy Availability, and Broken Arrow Skyraces!
June 21, 2023 12:57 - 1 hour - 81.9 MBWe had a party on this episode with so many fun topics! Training discussions were mixed in throughout, like chocolate chips in a BIG cookie. That included how to mix intensity-controlled intervals with harder VO2 work, uphill running form (lean forward!), the importance of threshold and critical speed in all events, and what happens when your private parts go lactic. Things got a bit wild! But our favorite segments involved the Western States 100 and Broken Arrow Skyraces! The Western State...
158. World Championships Race Analysis, How To Train For Shorter Distances, and Improving Climbing!
June 13, 2023 15:52 - 1 hour - 84.4 MBWe brought a heaping helping of excitement to this episode to celebrate the most wonderful time of the running year! The main discussion was on the 2023 World Championships for trail and ultra-running. We break down the storylines, including an analysis of race tactics and training for WORLD CHAMPION Grayson Murphy. The courses were absolutely wild, and there are lessons for all athletes. Some of those lessons are about training and racing, and some are about not trying to cool yourself off ...
158. World Championships Analysis, How To Train For Shorter Distances, and Improving Climbing!
June 13, 2023 15:52 - 1 hour - 84.4 MBWe brought a heaping helping of excitement to this episode to celebrate the most wonderful time of the running year! The main discussion was on the 2023 World Championships for trail and ultra-running. We break down the storylines, including an analysis of race tactics and training for WORLD CHAMPION Grayson Murphy. The courses were absolutely wild, and there are lessons for all athletes. Some of those lessons are about training and racing, and some are about not trying to cool yourself off ...
157. How We Think About Energy Intake, Science on Coaching, and DREAMING BIG!
June 06, 2023 13:09 - 1 hour - 79.2 MBThis episode was the most fun ever, perfect timing for the 3-YEAR PODCAST ANNIVERSARY! The main training topic was on what it means to dream big, and why it matters for physiology as much as it does for the brain. Our exploration of the dream-big topic navigated through our own journeys (including our plans with the podcast), the science of coaching, and how small nudges can fundamentally change our long-term trajectories. We also geeked out on some fascinating scientific takeaways from the ...
156. Strength Work Tips, New Golden Ticket Races, and Brain Circuits and Habits!
May 30, 2023 15:19 - 1 hour - 75 MBWe filled our wine glasses with protein powder for our favorite day of the week: PODCAST TUESDAY! The main training topic was on how athletes can think about strength work. It's an area where our coaching approach has evolved over time based on how we have seen the research interact with real-world performance! Should you use lighter weight or heavier weight? One set or multiple sets? Should you be grunting like you're passing a kidney stone the size of a pineapple? We break down the magic e...
155. Hormones and Athletics, Ultra Legs Strength, and Improving Technical Running!
May 23, 2023 15:47 - 1 hour - 83.6 MBWe woke up before sunrise like it was Christmas morning for our favorite day of the week: PODCAST TUESDAY! The main training topic was on simple tips to improve technical running, and how the principles of thinking about form on difficult terrain can also improve health and performance on roads. After this episode, you'll believe in the ultimate power of THE CHOP. We also talked about a wonderful new study (led by Dr. Megan) with a whopping 10-year time horizon, looking at improving health o...
154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!
May 16, 2023 14:02 - 1 hour - 72.6 MBIt's getting hot in here, so we took off most of our clothes for PODCAST TUESDAY! The main training topic was on a new review study looking at all of the research on long-term training approaches. What works? What doesn't? On a scale of 0 to infinity, how much ice cream should you be eating? We have 3 takeaways for all levels of athletes about training volume, deemphasizing VO2 max, and cross training. Ice cream is implied! We use that study as a jumping-off point to discuss how our training...
153. Grayson Murphy Interview! World Champion Talks Happiness and Athletics!
May 09, 2023 17:44 - 1 hour - 72.4 MBWe are so excited for this episode where we got to party with one of our favorite people: Grayson Murphy. She was fresh off a double national championship, winning the U.S. Uphill Champs on one day, followed by the U.S. Mountain Champs the next day, both in dominant fashion. In a few short years, she has established herself as one of the best trail runners in world history. How did she do it? Grayson describes a journey that was as much emotional as physical, learning to find happiness in th...
152. Canyons 100k Lessons, 5 Rules for Fueling During Runs, and Lower Volume Training!
May 02, 2023 15:15 - 1 hour - 81.5 MBWe did a happy dance for the most wonderful day of the week: Podcast Tuesday! The main discussion was on fun takeaways from racing the Canyons 100k. David stepped up into the unknown and was 5th place! But what made the day really special was hitting a low point when it seemed impossible, and finding out that there was more to give. Our suggestion is to try something really big and really scary, whether it's in athletics or something else. Shoot those shots! The race discussion led to tons o...
151. Blood Volume Science, Emotions and Performance, and Double Doctor Celebration!
April 25, 2023 17:16 - 1 hour - 78.8 MBWe put our party hats on for the ultimate celebration: Podcast Tuesday! The main training topic was on lactate shuttles in the body, and the connection between lactate and fatigue at all intensity levels. It's so fascinating how this molecule connects what we all feel during training, from a professional athlete to someone who is going on their first hike! But the main discussion was on Megan's PhD defense and her research in female athlete health and performance. The study findings = IMPORT...
150. How To Improve Fueling, Boston Marathon Hot Takes, and Longevity and Running Science!
April 18, 2023 14:55 - 1 hour - 76.9 MBWe turned our happiness meters to 100 for our favorite day: Podcast Tuesday! The main training topic was on the science of gut training. The stomach needs to be trained in a methodical way just like the aerobic system, but people rarely talk about how much this part of training theory plays a role in endurance. We discuss the mechanisms, studies, and considerations, ending with 4 tips to improve your performance and health. Your gut is beautifully unique and important! No matter what the pre...
149. The Art and Science of Strides, High Carbohydrate Intake Principles, and Hormonal Tracking!
April 11, 2023 16:57 - 1 hour - 75 MBThe most exciting time of our week is here: podcast Tuesday! The main training topic was on the trend of increasing carbohydrate intake during activity, sometimes to extreme levels around 120 grams per hour (480 calories!). We review some of the science of how glycogen levels relate to fatigue processes, along with GI considerations and our own personal experiences. Is it the next frontier of fueling, or a passing fad that will cause more DNFs than breakthroughs? The jury is out, but the car...
148. Zone 2 Training Explained, The Importance of Iron, and Overcoming Fatigue!
April 04, 2023 14:32 - 1 hour - 77.5 MBThe most fun time of our week is here: podcast Tuesday! The main training topic was on Zone 2, focusing on what it is and how to find it for yourself. If you're anything like us, understanding the metabolic and aerobic physiology will explain so much about training theory, and you'll get way faster in the process. Zone 2 is like Hansel, it's so hot right now. We also talked about some nuances of iron intake, and how appropriate supplementation can CHANGE YOUR LIFE. Did we give a multivitamin...
147. The Science of Overload Training, High-Carb Fueling, and New Caffeine Study!
March 28, 2023 17:43 - 1 hour - 72.4 MBWe brought a jubilant energy to this episode, countering a lack of sleep with a surplus of caffeinated gels! The main training topic was on overload training blocks, which consist consist of volume and/or intensity increases that last anywhere from a couple days to multiple weeks. We review some fascinating studies indicating that overloads may spur breakthroughs, but can also lead to disaster. How do you thread that needle? That's where the science meets art, and where things get REALLY FUN...
146. Barkley Marathons, 4 Training Principles for Peak Performance, and Shoe Reviews!
March 21, 2023 17:22 - 1 hour - 74.4 MBThis episode was full of Spring joy! The main training topic was on 4 key principles as athletes transition from winter training, which apply anytime an athlete is pursuing peak performance. The primary physiological discussions: how increased climbing affects adaptation and fatigue, heat acclimation and fitness benefits, sustainable strength work, and dialing into effort instead of metrics. Lots of fun studies in that discussion, plus plenty of semi-related digressions. You know, the usual!...
145. Joe Gray Interview! G.O.A.T. Mountain Runner on his Life and Journey!
March 14, 2023 14:46 - 1 hour - 64.5 MBIt was such a joy to talk to one of our heroes, Joe Gray! Over his legendary career, Joe has won 22 US National Championships across mountain running, trail running, and cross country. Plus 9 WORLD CHAMPIONSHIPS! He is one of the best mountain runners of all time, with a legacy of sustained dominance that might never be matched. We have gotten to know Joe over the years at races, and he always takes his time to uplift young athletes, including us when we started out. He is an inspiration on ...
144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!
March 07, 2023 18:07 - 1 hour - 78.4 MBThis episode got down and dirty with the most fun topics! The main training topic was on a new narrative review study describing the evolution of training theory, and why different approaches have converged on the benefits of lower-intensity training with relatively high doses of moderate threshold running, plus VO2-style speed in small doses. Figure 3 from that study is our love language, and we can't wait to tell you about it! We next discuss the implications of that approach for athletes ...
143. Lauren Fleshman Interview! Best-Selling Author, Great Athlete/Coach, Best Human!
February 28, 2023 15:10 - 1 hour - 64.4 MBWe had SO MUCH FUN talking to Lauren Fleshman! Her book "Good For A Girl" just debuted as a New York Times Bestseller, and we think it's one of the best books ever written. The book is part-memoir, part-manifesto, fearlessly confronting cultural problems in running and beyond, while also being a beautiful and funny reflection on her life journey. In this interview, we talked about how we can change the incentive structures in athletics to put health (and longer-term performance) at the foref...
142. Double Threshold Workouts, Black Canyon 100k Recap, and Blood Tests!
February 21, 2023 18:10 - 1 hour - 73.6 MBThis 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...
141. Why Athletes Are Running So Fast, Eating Before Running, and 10 Questions on Relationships and Love!
February 14, 2023 14:51 - 1 hour - 78.8 MBThis 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 i...
140. Kara Goucher Interview! Olympian and Life Boss on Vulnerability and Strength!
February 07, 2023 13:58 - 1 hour - 63.1 MBWe 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,...
139. Using Heart Rate Data, Improving Hemoglobin Mass, and SHOE NEWS!
January 31, 2023 16:13 - 1 hour - 73.3 MBThis 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 at...
138. How To Set Heart Rate Zones, Eating Before and After Runs, and CARB LOVE!
January 24, 2023 17:07 - 1 hour - 71.1 MBThis 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 ...
137. Heart Rate Tips, WILD Science on Microbiome and Motivation, and Enhancing Adaptations!
January 17, 2023 14:16 - 1 hour - 70.6 MBThis 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 implicatio...
136. The Art and Science of Easy Running, Bandera 100k Recap, and Core Values!
January 10, 2023 16:28 - 1 hour - 71.7 MBThis 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 profession...
135. Amelia Boone Interview! Learning to Love Yourself and Crush Souls
January 03, 2023 15:33 - 1 hour - 63.3 MBWe 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, s...