Some Work, All Play

By David Roche and Megan Roche

What's Some Work, All Play about?

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!

Download our free app to listen on your phone

Some Work, All Play episodes:

04.23.2024
203. Canyons 100k Pre-Race, Improving Power, Perils of Energy Availability Cycling, Wild Shoe Tech, and Crash Recovery!
We sipped on some of the finest, chalkiest electrolyte drink for this great episode! The main topic was gearing up for big events, spurred by Megan's upcoming adventure at the Canyons 100k. After the health issues, we were unsure whether...
04.16.2024
202. Process v. Competitive Fire, USA Jersey Scandal, Boston Marathon Hot Takes, Carbs and Central Fatigue, and Valby's Cross Training!
We got extremely hyped watching the Boston Marathon before recording this amazing episode! The main training topic was a new study connecting carb intake during exercise to reduced central fatigue, leading to the researchers theorizing a link between "excess" carbs...
04.09.2024
201. Reflections From a Near-Death Experience, Getting Back on the Bike, Zone 2 Tutorial, Shoe Reviews, and Fueling Cheat Sheets!
We enjoyed an all-expenses-paid ambulance trip before this amazing episode! The main topic was David's harrowing bike crash. The incredible paramedics said that the impact launched him 100 feet through the air. Somehow, the concussion, a broken wrist, and lacerations...
04.02.2024
200th Episode Celebration! 5 Ways Our Approach Has Changed, Strength Work Evolution, Post-Race Recovery, and World XC!
It's the 200th episode, and we brought so much gratitude to the party! The main topic was reflecting on 5 ways our approach to endurance training/coaching has changed, based on new research and real-world experience. The topics buffet is packed...
03.26.2024
199. Jasmin's Astonishing Barkley Marathons, Crown King 50k Lessons, Squats, Downhill Training, and Power Glutes!
We rode the inspiration wave from witnessing history for this great episode! The main topic was on the mind-boggling finish from Jasmin Paris at the Barkley Marathons. She is the first woman to finish the race, and we think it...
03.19.2024
198. Fatigue Resistance Tips, Intro to Uphill Treadmill, Ketones, Double Workout Feelings, and Performance Vibration!
We vibed with a new playlist (Taylor's version) before this great episode! The main training topic was a new study on fatigue resistance, which used a novel protocol for testing durability involving different levels of intensity. "Durability" research may be...
03.12.2024
197. Lululemon's Big Ultra Bet, Running Form Science, Heat and Mitochondria, Camille's New Records, and UTMB Talk!
We made questionable playlist decisions (arf arf) to get hyped for this amazing episode! The big topic was Lululemon's FURTHER event, a 6-day ultra in the California desert, full of intrigue and world records. Megan was on the ground as...
03.05.2024
196. Fueling Tutorial, Fatigue Resistance, Athlete Contracts, Megan's Biggest Week, Bike Training, and World Indoors!
We ate some business PB+Js to fuel up for this great episode! The main training topic was on fueling like your athletic life depends on it. Erase all of your preconceived notions and ask this question: When you're already tired...
02.27.2024
195. Double Workouts, Running as a Power Sport, Megan's Overall Win, Big Alta Races, and New Mental Health Study!
We put on some see-through pants for this great episode! The main training topic was on double workouts, involving two moderate sessions in a single day. Norwegian athletes are notorious for their double threshold days, and over the last few...
02.20.2024
194. World Record Training Study, Heart Rate Monitors, Sports Bras, Iron and Lactate, and AI Thoughts!
We glugged some sugar with coffee and cream for this awesome episode! The main training topic was a new study breaking down the training of the 24-hour world-record holder. It gave us an excuse to talk about the trajectory of...
02.13.2024
193. Black Canyon 100k and Why Ultras Will Never Be The Same, Big Carb Fueling, and Taking Chances!
We just got back from a joyful and intense weekend at the Black Canyon 100k, arguably the most competitive ultra on US soil! Endurance sports are in the midst of a fundamental shift in what's possible, from the winners to...
02.06.2024
192. Olympic Trials Hot Takes, How To Fuel in Races, The Enhanced Games (ugh), and Supershoe Data!
It was the ultimate celebration episode, on a high from watching the Olympic Marathon Trials! We talked about some of our favorite storylines from the most exciting race on US soil: training partners finishing together (and our conspiracy theory), the...
01.30.2024
191. UTMB Strikes Back and What's Next, Olympic Trials Picks, Our Favorite Coaches, and Body Image!
We rolled up our shorts to their full upright and locked positions for this spicy episode! A big topic was the final installment in our trilogy of updates on tensions surrounding UTMB. The letter sent by Kilian Jornet and Zach...
01.23.2024
190. Optimizing Testosterone Levels, Lower Mileage Training, Breathing and Stress, and US Cross Country!
We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show...
01.16.2024
189. UTMB Boycott News, Zone 1 v. Zone 2, Epigenetics of Endurance, Blood Values, and UROY Rankings!
We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in...
01.09.2024
188. Tempo Runs Explained, Men vs. Women Mileage, Answering Listener Questions, and Debating AI in Medicine!
We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through...
01.02.2024
187. New Protein Science Breakthrough, 2024 Predictions, Continuous Biomarker Monitoring, and Sleep Deception!
We are coming in hot with some big 2024 energy! The main topic was a deeper science corner breakdown of the new study that challenges conventional wisdom on protein consumption. This research could change how you think about daily fueling,...
12.26.2023
186. The Best Holiday Episode! Secrets, Science, and Stories!
Welcome to a very special holiday episode! We started with our thoughts on a new study on protein intake that challenges everything we previously thought about protein metabolism. It's one of our favorite studies of all time, and it's destined...
12.19.2023
185. Strength Work and Running Economy, Extreme Training, AI and Coaching, and 2023 Celebration!
We brought some big-time celebration vibes for this holiday episode! The main training topic was on the body of literature connecting strength work to running economy improvements. Wherever you look, there seem to be agreements mixed with contradictions, and we...
12.12.2023
184. Omega 3 Supplements, Taylor Swift's Training, Strava Messages, and Taper Design!
We loaded up on some fish candy to bring you an awesome episode! The first study of the day blew our minds, showing that just a few weeks of high-dose Omega 3 supplementation reduced some markers of heart stress after...
12.05.2023
183. McDowell 50 Miler Lessons, Marathon Training Tips, New Shoe Previews and Pre-Race Meals!
It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking...
11.28.2023
182. Wild Science on Post-Exercise Ketones, New Running Tech, Bone Density, and Protein Sources!
We 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...
11.21.2023
181. Fueling and Next-Day Performance, Running Cadence, Sodium Bicarbonate Supplementation, and NCAA XC Recap!
We 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!...
11.14.2023
180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!
We 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...
11.07.2023
179. The Carbohydrate Revolution, Deep Thoughts on Coaching and Leadership, and Pacing Like Beautiful Idiots!
Our 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...
10.31.2023
178. UTMB's Big Blunder and What's Next For Trail Running, Intensity Distribution Science, and Big's Backyard!
We 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...
10.24.2023
177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!
We 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...
10.17.2023
176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!
We 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...
10.10.2023
175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!
We 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...
10.03.2023
174. Wild Heart Rate Data, New Coaching Theories, and 8 Shoe Reviews!
You 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...
09.26.2023
173. Grindstone 100k Lessons, Jim Walmsley's Training, and Marathon World Record!
The 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...
09.19.2023
172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself
This 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...
09.12.2023
171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes!
We 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!...
09.05.2023
170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix!
This 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...
08.29.2023
169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl!
We 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...
08.22.2023
168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training!
We 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...
08.15.2023
167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training!
This 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....
08.08.2023
166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!
We 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...
08.01.2023
165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!
The 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...
07.25.2023
164. The Science of Stress, AI and Athletics, and "Loving" Running!
We 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...
07.18.2023
163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!
We 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...
07.11.2023
162. US Track Championships, Tour de France Science, and Speed Development!
This 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...
07.04.2023
161. The Future of Endurance Training, Western States Follow-Ups, and Thoughts on Supershoes!
We 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....
06.27.2023
160. Courtney Dauwalter Makes History, Western States 100 Stories, and Why Ultras May Never Be The Same!
WOW, 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...
06.21.2023
159. Western States 100 Thoughts, New Study on Low Energy Availability, and Broken Arrow Skyraces!
We 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...
06.13.2023
158. World Championships Analysis, How To Train For Shorter Distances, and Improving Climbing!
We 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...
06.06.2023
157. How We Think About Energy Intake, Science on Coaching, and DREAMING BIG!
This 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....
05.30.2023
156. Strength Work Tips, New Golden Ticket Races, and Brain Circuits and Habits!
We 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...
05.23.2023
155. Hormones and Athletics, Ultra Legs Strength, and Improving Technical Running!
We 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...
05.16.2023
154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!
It'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?...

What's Some Work, All Play about?

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Some Work, All Play episodes:

203. Canyons 100k Pre-Race, Improving Power, Perils of Energy Availability Cycling, Wild Shoe Tech, and Crash Recovery!

202. Process v. Competitive Fire, USA Jersey Scandal, Boston Marathon Hot Takes, Carbs and Central Fatigue, and Valby's Cross Training!

201. Reflections From a Near-Death Experience, Getting Back on the Bike, Zone 2 Tutorial, Shoe Reviews, and Fueling Cheat Sheets!

200th Episode Celebration! 5 Ways Our Approach Has Changed, Strength Work Evolution, Post-Race Recovery, and World XC!

199. Jasmin's Astonishing Barkley Marathons, Crown King 50k Lessons, Squats, Downhill Training, and Power Glutes!

198. Fatigue Resistance Tips, Intro to Uphill Treadmill, Ketones, Double Workout Feelings, and Performance Vibration!

197. Lululemon's Big Ultra Bet, Running Form Science, Heat and Mitochondria, Camille's New Records, and UTMB Talk!

196. Fueling Tutorial, Fatigue Resistance, Athlete Contracts, Megan's Biggest Week, Bike Training, and World Indoors!

195. Double Workouts, Running as a Power Sport, Megan's Overall Win, Big Alta Races, and New Mental Health Study!

194. World Record Training Study, Heart Rate Monitors, Sports Bras, Iron and Lactate, and AI Thoughts!

193. Black Canyon 100k and Why Ultras Will Never Be The Same, Big Carb Fueling, and Taking Chances!

192. Olympic Trials Hot Takes, How To Fuel in Races, The Enhanced Games (ugh), and Supershoe Data!

191. UTMB Strikes Back and What's Next, Olympic Trials Picks, Our Favorite Coaches, and Body Image!

190. Optimizing Testosterone Levels, Lower Mileage Training, Breathing and Stress, and US Cross Country!

189. UTMB Boycott News, Zone 1 v. Zone 2, Epigenetics of Endurance, Blood Values, and UROY Rankings!

188. Tempo Runs Explained, Men vs. Women Mileage, Answering Listener Questions, and Debating AI in Medicine!

187. New Protein Science Breakthrough, 2024 Predictions, Continuous Biomarker Monitoring, and Sleep Deception!

186. The Best Holiday Episode! Secrets, Science, and Stories!

185. Strength Work and Running Economy, Extreme Training, AI and Coaching, and 2023 Celebration!

184. Omega 3 Supplements, Taylor Swift's Training, Strava Messages, and Taper Design!

183. McDowell 50 Miler Lessons, Marathon Training Tips, New Shoe Previews and Pre-Race Meals!

182. Wild Science on Post-Exercise Ketones, New Running Tech, Bone Density, and Protein Sources!

181. Fueling and Next-Day Performance, Running Cadence, Sodium Bicarbonate Supplementation, and NCAA XC Recap!

180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!

179. The Carbohydrate Revolution, Deep Thoughts on Coaching and Leadership, and Pacing Like Beautiful Idiots!

178. UTMB's Big Blunder and What's Next For Trail Running, Intensity Distribution Science, and Big's Backyard!

177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!

176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!

175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!

174. Wild Heart Rate Data, New Coaching Theories, and 8 Shoe Reviews!

173. Grindstone 100k Lessons, Jim Walmsley's Training, and Marathon World Record!

172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself

171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes!

170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix!

169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl!

168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training!

167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training!

166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!

165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!

164. The Science of Stress, AI and Athletics, and "Loving" Running!

163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!

162. US Track Championships, Tour de France Science, and Speed Development!

161. The Future of Endurance Training, Western States Follow-Ups, and Thoughts on Supershoes!

160. Courtney Dauwalter Makes History, Western States 100 Stories, and Why Ultras May Never Be The Same!

159. Western States 100 Thoughts, New Study on Low Energy Availability, and Broken Arrow Skyraces!

158. World Championships Analysis, How To Train For Shorter Distances, and Improving Climbing!

157. How We Think About Energy Intake, Science on Coaching, and DREAMING BIG!

156. Strength Work Tips, New Golden Ticket Races, and Brain Circuits and Habits!

155. Hormones and Athletics, Ultra Legs Strength, and Improving Technical Running!

154. Spicy Hot Takes, Long-Term Training Studies, and Protein Powders!

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