Some Work, All Play

David Roche and Megan Roche

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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!

252. How Running May Impact The Brain, Plus Q+A on Body Image, Heat Suits, Sweat Testing, and Nose Breathing!

We pondered the genetics of smelling ants before this great episode! The main topic was a new study that found the brain may use myelin lipids for fuel during low glucose conditions like marathons. This could have massive implications for how we think about fueling and fatigue resistance, including for cognitive function. Our big theory: fueling is just as much about nourishing and protecting the brain as it is the legs.And this one was full of amazing topics! Other topics: the resurrection of t

Apr 1, • 1:28:32

251. Big Alta 50k and The Story Athletes Rarely Tell, Plus Q+A on Kilian to Western States, Bike v. Treadmill, and Sauna v. Hot Tub!

We took off our armor for this incredible episode! The main discussion might have been one of our most important (and fun) ever: the Big Alta 50k DNF, failure, and what it truly means to go for it. David raced Big Alta because it was somewhere that he couldn't hide. We needed to gather data about what happened at the very edge of human capabilities. And when you F around...sometimes you find out. We hope that you feel a connection to your big scary dreams. Thank you for giving us the courage to

Mar 25, • 1:43:11

250. The Mystery of Fatigue Resistance, Race Week Feelings, Episode 250 Reflections, Outside Mag Revolt, and Fun Sponsorship News!

We celebrated the 250th recording for this great episode! The main topic was a new study on fatigue resistance. How do you actually improve performance after multiple hours of work? It’s the greatest mystery of endurance, and whoever solves it will have a big advantage. We think that we have some answers for training, fueling, and the nervous system.And this episode was jam-packed with tons of amazing topics and questions! Other topics: race week reflections before the Big Alta 50k, confidence,

Mar 18, • 1:24:44

249. Heavy Lifting and Fatigue Resistance, Carbs After Exercise, Cramp Prevention, Cadence, and Health in Training!

We lifted some styrofoam plates painted like metal before this great episode! The main topic was a new study showing improved fatigue resistance for athletes doing heavy lifting twice per week. Yes... we regret to inform you that we think you should probably have a squat rack nearby. Prepare your butts.We also answered a question on carb intake after exercise, framed around a pro triathlete recently announcing that they had high hemoglobin A1C. We talk about some of the complications of that par

Mar 11, • 1:42:50

248. Zone 2 and Why It Matters, Heat Training Questions, Pre-Workout Carbs, and Trail Supershoe Follow-Up!

We brought some very sore legs into this great episode! The main topic was a new study on "Zone 2 Training," which gathered a panel of experts to review what Zone 2 means and why it matters. Our theory is that Zone 2 training is interacting with high-carb fueling to drive some of the performance revolution!We also talked about a new study on heat training. It shows that heat-induced adaptations and fitness improvements seem to mimic one another, but may come from different sources. Thus, stackin

Mar 4, • 1:34:46

247. High-Carb and Health, Trail Supershoe Study, Racing Frequency, Pros and Cons of Stretching, and Building Toughness!

We put on some supershoes for an extra boost for this great episode! A main topic was a question we get a lot: whether high-carb fueling during training is healthy in a broader sense. We not only think it's healthy, we think that the question is best asked another way: how much healthier is fueling your training than the alternative of underfueling? It's true that you probably don't want to be slurping a gel at 3 PM for a snack. But around training, try to fuel the work you're do

Feb 25, • 1:40:18

246. “No Secrets” Q+A on World Records, Kilian’s Fasted Workout, Health v. Performance, Wild Probiotics Studies, Applying Heart Rate Zones, Zone 2, and More!

We bought stock in baking soda before this record-breaking episode! It was a "No Secrets" Q+A, where we lay it all on the line. This one was so fun!The first big question was on the deluge of world records set in the last week. Our theory is that compound gains are being harnessed from nutrition, supplements, and shoes that are changing how athletes can train and adapt across all endurance sports. We break down the shifts in training theory, and predict what comes next.Next was a quest

Feb 18, • 1:35:16

245. Why No Record is Safe, Strength Training Science, Plus Q+A on Electrolytes, Realism v. Optimism, Mental Toughness, and More!

Our minds were blown this weekend as more records were annihilated on the trails (at the Black Canyon 100k) and the track (at the Millrose Games)! We talk about The Performance Revolution: what's causing it, what we all can learn, and what comes next. The future is here. And the future is wildly fast!Next up was a new study on strength training for cyclists! We talked about our evolving feelings on strength training, why we encourage athletes to do squats, and why we think single-leg split s

Feb 11, • 1:39:45

244. Why Pressure is Good, The Strange Science of Downhills, Plus Q+A on Ketones, Strides, Weekly Mileage, Anxiety, Going All-In, and More!

We embraced the pressure for 2025 before recording this great episode! A concept we disagree with is that "pressure will break down the mind," referring to saying big, scary goals out loud. Our main idea: pressure is a joyful part of sports. We talk about our long journey to get to this point, and why you should want the ball with time running out, your team down by 2, everyone counting on you. Pressure is fun! The big science topic was one of the strangest parts of human physiology: t

Feb 4, • 1:37:39

243. “No Secrets” Q+A on VO2 Max, Very Hard Workouts, Fueling Easy Days, Iron Levels, Confidence, Genetics, and More!

This episode is one of our all-time favorites, diving into tons of the most important (and most frivolous) topics! As always, it’s in the “no secrets” style, where we lift the curtain and show you what people are thinking at the top end of endurance sports, but might not want to say publicly. Plus, there were so many laughs mixed with serious moments. This one is a JOURNEY. Topics this week: the “Trial by Miles” video, going to dark places in workouts, dealing with brain “panic” when things are

Jan 28, • 1:37:03

242. Why Low Carb Doesn’t Work, Plus Q+A on Active Heat Training, Bone Density, Fear Before Big Events, The Trial of Miles, and More!

This episode was so fun, and it wasn’t just the cinnamon rolls we used for carb research. The main topic was a new study that took a cool design and extended the conclusions beyond their reach, theorizing that athletes should reconsider high-carb approaches for peak performance. We outline where we think the conclusions missed the mark. It makes us uncomfortable to disagree in this way, but we think it’s important for the health and performance of all athletes. Next, we dove back into our comfor

Jan 21, • 1:37:13

241. Trail Performance OF THE YEAR?! Plus Q+A on Training Volume, Heat Training, Recovery Days, Bicarb Dose, Fitness Apps, and More!

We brought so much gratitude to this amazing episode! The main topic was the news announced this weekend: David's Leadville 100 performance won the International Trail Performance of the Year. Yes, tears were shed. To everyone who listens, THANK YOU. In ways that go deeper than words...thank you. We reflect on the training, the journey, how our lives have changed, and what's ahead. Shooters shoot. Next it was a "No Secrets" Q+A! Topics: why hydration recommendations of "drinking to thirst" are o

Jan 14, • 1:32:56

240. Why High Carb is for Almost Everyone, Improving Zone 2, Wild Study on Easy Training, Honest Western States 100 Thoughts, and a Wahoo Run Treadmill Review!

The best moment of our lives happened last week. It's not the baby. It's a social media mention from the GOAT Kilian Jornet. And we brought that celebration energy to this awesome episode! The main study was on the types of training that leads to faster marathon times, looking at 150,000 datapoints. With findings that overlap with other studies, we can start to outline the most direct way to make running faster (and more fun). The remainder of the episode was in our classic "No Secrets" Q+A styl

Jan 7, • 1:35:36

239. Q+A on Hydration, Ultra Pacing, Protein Intake, Daily Nutrition, Progressive Overload, 2025 Predictions, and More!

We got some very surprising news before recording this celebration episode! This one has it all: complicated training questions, predictions for the future, and a stunning twist to start the episode (and we were in for a lot more stunning twists after we recorded).  The questions from podcast listeners were on tons of amazing topics: heart rate drift tests to estimate zone 2, how to pace ultras, why we think 2025 will be the year of a hydration emphasis in endurance performance, the sponsorship

Dec 31, 2024 • 1:19:40

238. Q+A on Speed Workouts, Zone 2, Running Cadence, GI Training, Western States 100 Goals, and More!

We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew. The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over time, incorporating cross training into long-term growth, specific guidelines for cro

Dec 24, 2024 • 1:29:37

237. The Wild Connection of Top Speed and Endurance, Plus "No Secrets" on Supplements, Mental Toughness, AI in Sport, and Cold Plunges!

We bowed down to the power of hot mugwort before this amazing episode! The main topic was on a study that may be the long-lost "missing link" in our training theory. It took 12 elite endurance runners and had them do sprints of 100 meters and 400 meters, along with a VO2 max test. Their findings (and one striking non-finding) may connect studies on speed interventions with real-world implications. We also answered listener questions in the "no secrets" style! The most hairy question was on a top

Dec 17, 2024 • 1:39:11

236. "No Secrets" Q+A! Hill Strides, Cramps, Speed v. Volume, Year-Round Heat, and Lots More!

We collected some wonderful questions before this great episode! It's our classic "no secrets" style, where we take you behind the scenes to combine research and theory with what athletes are actually doing, but maybe not talking about. We started with a new study on maintaining heat acclimation, which helps answer questions on how to improve blood volume year-round in a sustainable way. Then it was onto the questions! Topics of the questions: sodium bicarbonate and ketone use, the difference b

Dec 10, 2024 • 1:37:59

235. Rich Roll Takeaways, Protein and Adaptation, How Heart Rate Zones Vary, and Ketones in Cycling!

We got our Rich Roll on before this amazing episode! David's appearance on the Rich Roll Podcast came out this week, and we started with some takeaways from a surreal experience. We then pivot into some talk on protein in adaptation and recovery. When in doubt, the answer for us is often to throw some protein on it. Next was a truly wild study that looked at low energy availability and managed to do the impossible: it included a control group that was blinded to the intervention. How is it even

Dec 3, 2024 • 1:29:56

234. Ultra Records Getting Demolished, What it Means for The Future of Performance, Energy Availability Study at the Boston Marathon, and Shooting Big Shots!

We brought some joyful and fluid-tastic vibes to this great episode! The main topic involved us picking our jaws off the floor as records were absolutely annihilated at the JFK 50 Mile, America's oldest ultramarathon. We have some inside info on how David Sinclair set the record, which we think could be Ultra Performance of the Year. Plus we worship the queen, Rachel Drake. Why are we seeing record after record get smashed at every major race? The answer likely lies at the intersection of traini

Nov 26, 2024 • 1:07:58

233. Game-Changing Theories on Fatigue Resistance, Supertrainer Shoe Reviews, Plans for Athletic Breakthroughs, How Carbs are Reshaping Endurance, and NSAIDs in Ultras!

You can smell the excitement on this amazing episode! The main training topic was on David's favorite study of 2024, which caused major changes in his training approach. The study found some potential mechanisms for improved fatigue resistance, but we take it a step further into theories about solving for a puzzle that has flummoxed coaches and researchers forever. Could this study be the missing link connecting fatigue resistance and training interventions? Maybe. We dive into the cutting edge

Nov 19, 2024 • 1:33:34

232. 10 Ways We Changed Training for Leadville and Javelina, Love Raging, Ultra Performance Study, Feel v. Heart Rate, and Motivation!

We celebrated huge beating genius machines before this awesome episode! The main training topic was on 10 ways our training approaches changed for Leadville and Javelina. Throughout the process of preparing for 100 miles, we made itty bitty alterations that sometimes became big shifts in how our plans usually look. We break down each of them and how they might apply to other athletes. Time to pop a squat (or 2 x 10 reps of them). Before that, we have a little love letter to listeners. That consi

Nov 12, 2024 • 1:22:03

231. New "No Secrets" Q+A on Western States 100, Javelina, High-Carb Fueling, Heart Rate, Heat Training, Improving Speed, Shoes, and More!

We answered tons of amazing listener questions on this great episode! We approached Leadville and Javelina like science experiments, and like all good science experiments, we want to share everything before starting a new experiment for the Western States 100. This one is full of sexy science, theory, psychology, nutrition, and so much more! Our philosophy is "no secrets"... sometimes to a fault. That means spilling the beans on everything from training to nutrition to gear, plus some hot takes

Nov 5, 2024 • 2:02:03

230. Javelina 100 Mile Win and Golden Ticket! Science, Dreams, and Belief at One of the Hottest Races Ever

We ventured into the unknown at the Javelina 100 Mile, and we're coming back with a celebration to share! This episode is all about processing a life-changing weekend where David won Javelina in 12 hours, 45 minutes to earn a Golden Ticket to the Western States 100. There was one defining feature of the day: HEAT. Race day featured record temperatures around 100 degrees F in Phoenix, with the course traversing desert cactus that didn't offer a hint of shade. Given the short training time after

Oct 29, 2024 • 2:05:33

229. Javelina 100 Pre-Race, Norwegian Heat Training, Parker Valby's Game-Changing Contract, New Mitochondria Study, and Improving Bone Density!

We reached deep into the BELIEVE BAG before this great episode! It started out with all of our thoughts ahead of the Javelina 100 Miler this weekend. This journey into the unknown has it all: fears, dread, and doubt right alongside excitement, celebration, and DMX. We hope this exploration gives you a tailwind that pushes you to chase scary dreams. We also did a deep dive into a massive new meta-regression study on mitochondria and capillary development. The study gathered data from hundreds of

Oct 22, 2024 • 1:29:16

228. Heat Suit Training and Limits of Physiology, Heart Rate Guidelines, Why Stomach Training Matters, A Mind-Blowing Marathon World Record, and Wikipedia Rejection!

We put on all of our pants and jackets to record this HOT episode! The main training topic is on the wild science of heat suit training. In 2021, a case study revealed that simply wearing a couple layers while doing easy biking could rapidly expand hemoglobin mass, which could improve performance in all conditions. Numerous other studies support the findings, and now heat suits are a staple of pro cycling training. This could be a new frontier of performance! We talk about how our feelings have

Oct 15, 2024 • 1:40:38

227. Javelina 100 Training, Science Debate on REDs, Long Zone 2 Efforts, Tadej Pogacar's World-Domination Strategy, and Strava AI!

We made loud grunting noises to celebrate recording this great episode! A primary training discussion was on putting the finishing touches on the quick build for the Javelina 100 Miler. It's getting very, very real. Confidence is rising, and falling, and falling some more, then rising again. We bring you into the process to feel just how hard it all can be at times for athletes of all levels. Prepare to grunt. But the main topic ventured into an area we usually avoid: heated debates. A recent ar

Oct 8, 2024 • 1:28:33

226. "No Secrets" Q+A! The Wikipedia Controversy, Strides, Singles v. Doubles, Breakthroughs After Layoffs, Ketones, Polarized Training, and Lots More!

We loaded up on some "awake" tea to feel extra caffeinated for this spicy episode! Listeners send in such great questions, and it was so fun to get down and dirty with some fascinating topics. It's called a "no secrets" Q+A because we often see conversations with elite athletes and coaches where it's clear that we aren't getting the full picture. Our goal is to be an open book (for better and for worse!). As a result, this one was full of the most fun topics! A list of some of the topics: caffei

Oct 1, 2024 • 1:45:16

225. Kilian's Wild Physiology Data, Tara Dower Sets the Overall AT Record, The Next Race After Leadville, 7 Ultra Logistics Tips, and How Elite Athletes Eat!

We marveled at the athletic performance of the year to prepare for this great episode! It kicked off with us picking our jaws up off the floor, in awe of Tara Dower's overall record on the Appalachian Trail. Coach Megan delves into what made it possible (strides and speed) and what sets Tara apart (being a superhero). This achievement will take decades to fully process! The main science talk was a new study on Kilian Jornet's physiology data from 2022 UTMB, where he won in historic fashi

Sep 24, 2024 • 1:36:12

224. Post-Run Carbs Science, Vincent's Training to Win UTMB, Supershoes Power Ranking, Biking for Runners, and The Fastest US Race Ever!

We slurped down a truly inspiring amount of carbohydrates before recording this great episode! The main topic was a new study with a fascinating design, equalizing carb intake across a day, but modulating the quantity consumed in the post-exercise window. There were major changes in next-day performance! Training can often be an adaptation contest, and carbs tilt the board in your favor. We also talked about Vincent Bouillard's training to win UTMB. Running training is undergoing a rapid evo

Sep 17, 2024 • 1:36:19

223. Leadville Strength Work, The Next Frontier of Sodium Bicarbonate, Adaptation Fueling, Kilian's Epic Adventure, and New Contraceptives Study!

We filled the pauses in conversation with all of our deepest confessions before recording this great episode! A main topic was how we thought about strength work and heat training in the Leadville 100 build. While David's mileage wasn't wildly high, he made some big changes in the last year that harness the power of heat to spur hematological changes, and strength to spur booty changes. We also talked about a new study connecting fasted training with increased incidence of bone injuries

Sep 10, 2024 • 1:33:51

222. History at UTMB, Leadville 100 CR Spicy Questions, The World's Greatest Sports Headline, Post-Run Uphill Treadmill, and What We Did To Our Scale!

We put lubrication in all the right places before this amazing episode! The main topic was a rundown of our big takeaways from the UTMB races, the most important week of the trail running year. Times get faster and faster... but carnage comes with it. We talk about how the fueling revolution may be impacting races, both in terms of speed and GI issues. Plus we break down the biggest storylines from the races, with some behind-the-scenes info you'll only get here! And we had fun with some of

Sep 3, 2024 • 1:37:07

221. Leadville 100 Course Record Q+A! The "No Secrets" Episode. Telling All on Training, Fueling, Pacing, Mindset, and More!

We had so much fun with this no-secrets episode on the Leadville 100 Mile course record! We answered a couple dozen listener questions on everything from training theory to race execution to supplements. We even detailed some harrowing stories about post-race recovery that will leave you breathless (from laughing). Throughout the history of the podcast, we have tried to be open books about everything. Now, there's this big opportunity for a case study into what some are calling one of the be

Aug 27, 2024 • 1:54:10

220. Leadville 100 Mile Record! What Just Happened?! Stories, Lessons, and Gratitude from a Dream Day

We pinched each other to make sure it wasn’t all a dream before recording this celebration episode! This one was all about processing David’s course record run at the Leadville 100 Miler. For 19 years, Matt Carpenter’s Leadville record of 15:42 has been talked about as one of the most untouchable marks in running. But a lot has happened since 2005, with advances in training, fueling, shoes, and altitude science. So even though Matt is a GOAT, we thought it was possible. Yes, it seemed like low

Aug 20, 2024 • 2:01:28

219. Kilian Jornet's Training, New Double Threshold Workout Study, Strides Speed Tutorial, The Best Olympics Ever, Unique Glute Engagement, and Hilarious Adversity!

We felt infinite gratitude to not feel infinite stomach acid before this celebration episode! The main training topic was Kilian Jornet's training to win Sierre Zinal, the Olympics of trail running. The GOAT described his weekly volume, approach to training structure, and all of his workouts. We broke down what it means for everyone else! We also talked about a new study on double threshold workouts. The authors sought to answer a novel question: how do stress responses differ when a big wor

Aug 13, 2024 • 1:35:28

218. Science of Year-Round Heat Training, Tecton 3 Review, New Bicarb Performance Study, Pommel Horse Guy, and Our Favorite Olympics Stories!

We considered buying our very own pommel horse before this amazing episode! The main topic was a new study that may show a big reason for performance leaps across sports. In the study, just a few weeks of heat training caused 3% improvements in hemoglobin mass, associated with jumps in fitness. However, the adaptations reversed to baseline rapidly. What does it mean? Heat may be the next frontier of health and performance. Professor Nelly said we should take off all of our clothes, but the study

Aug 6, 2024 • 1:28:09

217. Microbiome and Performance, Hydration with Electrolytes, Easy and Hard Training Doses, Keeping Running Weird, Sky-High VO2 Max, and Exploring Talent!

We brought hearts full of love to this episode! We start by remembering the amazing Maddie Giegold, an ultrarunner and doctor who passed away suddenly several days before finishing her medical residency. Maddie was so full of life and love. The Universe will always be brighter because she was here. The main science topic was on data connecting microbiome composition to athletic performance, which companies are now racing to develop into supplements. The more research is done, the more we are see

Jul 30, 2024 • 1:42:08

216. Using Heart Rate Data, Why Everyone is Faster in Cycling, Strides and Cardiac Output, Fueling Performance Leaps, Sweat Testing, and Hot News!

We had a party with our insect friends before recording this great episode! A big topic was answering a listener question on how to use heart rate zones in practice when the data can seem so noisy. We think that calibrating effort is incredibly helpful for athletes... as long as they keep it simple. We break down what that looks like! Plus, we tried something new in this episode with a segment called "Hot News" near the start. This week, it included Tadej Pogacar's remarkable Tour

Jul 23, 2024 • 1:31:31

215. Hardrock 100 Resets What's Possible, Courtney Makes History, Steep Uphill Training, The Cooling Revolution, and a Cycling Performance Mystery!

Our GPS watches told us we were "Peaking" for this great episode! The main topic was inspiration from the Hardrock 100. Ludovic Pommeret won just before his 49th birthday, setting a course record in the process, redefining what's possible with age. Courtney Dauwalter set her 3rd consecutive course record, once again proving that she's the GOAT. We talk about how athletes should think about training for steep uphills and downhills, along with lessons for everyone from the recor

Jul 16, 2024 • 1:33:18

214. Silver Rush 50 Mile and Getting Back Up, Shoe Hot Takes, Fueling Slower Efforts, Unconventional Tapers, Mount Marathon, and Tour de France Stories!

We took some Big Leadville Energy into this great episode! The main topic was the Silver Rush 50 Miler, which David raced on Saturday. The last few months have been a doozy, starting with the bike accident and severe concussion back in early April. It has been hard at times, in ways that go a lot deeper than athletics. This episode is about falling, and the power to GET. BACK. UP. The 50 Miler was David's best ultra yet, and it possibly sets up a date with destiny at the Leadville 100 in Aug

Jul 9, 2024 • 1:27:29

213. Western States 100 Insanity and How The Sport Has Changed Forever, Why Everyone is Getting Faster, The Biggest Trail Breakthrough Ever, and History at the Olympic Trials!

We were flying high after the best sports week of all time for this amazing episode! The main topic was the 2024 Western States 100, the most insane race we have ever seen. It was not a cool year, but the times were wildly faster across the board, building on massive speed breakthroughs from 2023. What are we seeing? The same trends are present on the track and even in other endurance sports. We have theories! The biggest, most exciting question of all: where might this trend be going next? We

Jul 2, 2024 • 1:37:29

212. Olympic Trials Stories, Western States Preview, Jim Walmsley's VK, Salty Foods for Training, Broken Arrow Breakthroughs, and Arm Band Heart Rate!

We are coming to you from Eugene, Oregon at the Olympic Track Trials for this amazing episode! The main topic was on some inspiring stories from the first half of the Trials, which feels like the ultimate party of the US running world. And like most good parties, it features a lot of Snoop Dogg. We also talked about lessons from Broken Arrow, including Jim Walmsley doing the Vertical Kilometer race prior to the Western States 100, right alongside Anna Gibson racing the VK prior to the Olympic Tr

Jun 25, 2024 • 1:28:37

211. Speed for Long Races, Olympic Trials and Western States, vVO2 Workouts, Roger Federer's Speech on Belief, and Bicarb Hacks!

We thought long and hard about alien physiology before recording this great episode! The main topic was a wildly cool wrinkle in training science. Across all different types of events, the most predictive variable for performance is often how fast an athlete can go at VO2 max effort. That could have massive implications for how we think about training and what we consider "specificity" for long events! We discussed why we think that is, along with workout designs, the use of hills, an

Jun 18, 2024 • 1:35:19

210. Why Strides Work, Supershoe Tech Review for the Trails, History at NCAA Champs, Parker Valby's Dominance, and AI Songs!

We put on some bouncy shoes for optimal energy return before this great episode! The main training discussion was a new study on a speed protocol that caused major improvements in high-level runners. We zoom out to discuss other studies that have similar findings, including one that provided a theory for mechanisms in slow-twitch muscle fibers. There is one thing almost every endurance athlete should be doing--short speed/hill repeats under 30 seconds. It's wild how simple it can be! Before

Jun 11, 2024 • 1:34:10

209. Love With Limits, Spring Energy's False Nutrition Labels, Kilian's Unmatched Dominance, Running Club Romance, and The Future is Female Coaches!

We were emotionally hardened by some sleepless nights before recording this special episode! A couple months ago, a brilliant podcast listener on Reddit published her predictions that Spring Energy's Awesomesauce gel had incorrect calorie counts. Three weeks ago, those findings were confirmed by a German lab. This past week, everything exploded on social media with all of Spring's gels listing fraudulent calorie totals, roping us into a situation that we never hope to relive. This episod

Jun 4, 2024 • 1:36:07

208. Gel Controversy Grows, Courtney's Nutrition Strategy, Fueling Case Studies, World Record 10k, Trash Talking on the Track, and A Meaning of Life!

We ate a bag of performance waffles to get ready for this awesome episode! The first topic was a follow-up on the controversy about a gel that may have mislabeled its calorie count. We discuss emails from listeners that provide more context, along with what it might mean for food labeling generally. It's a wild, wild world out there! The main training topic was Courtney Dauwalter's race-day nutrition, which she discussed in a recent interview. The GOAT says she only consumes 200 calories

May 28, 2024 • 1:35:23

207. Core Strength, Controversy in a Gel's Calorie Total, Track Coaching Takeaways, Ketones and Hormones, Big Hope, and Coaching AI!

We gathered liquid courage (chugging from a gallon of chocolate milk) for this great episode! The main training topic comes from the world of track, where athletes are probing the limits of human physiology. Because the margins separating athletes on the track are so small, there are takeaways for all endurance performance. Raise the ceiling to raise the floor! Yes, raising the roof is making a comeback like it's 2002 again. We also talked about the ongoing controversy about an energy gel&#3

May 21, 2024 • 1:35:26

206. Doing Hard Things, Longevity and Training, Fueling Short Workouts, The Power of Placebo, AI Bots, and Cocodona 250!

We sat in a stew of uncertainty before recording this awesome (and healing) episode! The main training topic was a pair of studies looking at longevity outcomes in serious athletes. Extra-hard training seems to have longevity benefits compared to general population lifestyles, contrary to some warnings you might hear! Let's all plan on doing uphill treadmill runs in the nursing home. The big conversation was in the spirit of sharing all of the ups and downs of life. TW: deep discussions of p

May 14, 2024 • 1:31:42

205. The Mystery of Training Non-Response, Strength Work Approaches, Health Metrics, New Bike Day, and Track Going Mainstream!

We celebrated a week with minimal life drama (YAY) before recording this great episode! The main training topic was a new study monitoring response v. non-response. Imagine two similar athletes who are given the the same training program. One could have breakthroughs, and one could face physical disaster. Why? We use the study to talk about how we have seen athletes respond differently, and ways you might be able to understand your own unique physiology. Training theory is such a cool window int

May 7, 2024 • 1:33:46

204. Canyons 100k Breakthroughs, Why Megan Didn't Race, Carb-Loading Thoughts, Bloodwork Season, TikTok Ban, and Big Surprises!

We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big surprises you face in life! Even though Megan didn't race, we cheered

Apr 30, 2024 • 1:29:42

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 we'd ever be able to have this sort of discussion on the podcast, and listeners have been there every step of the way. If there is any test, it's in training. Racing is a celebration. This episode celebrates the broken road to get to the race-day par

Apr 23, 2024 • 1:33:18

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 and improved neuromuscular function. The study protocol was weird and wild! Does this mean we should consume mid-podcast gels to improve joke performance? We promise to edit out the slurps. We also answered an incredible que

Apr 16, 2024 • 1:28:08

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 seem to be the worst of it. The legs are 100%! And as all runners know, wrists and brains just get in the way. We are so happy to be alive! Life is so uncertain, and maybe the inattentive driver will be a type of spiritual teach

Apr 9, 2024 • 1:39:27

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 with goodness: extreme-carb fueling during hard efforts, heavier strength work (in moderation), less need for high mileage (but more cross-training), increased steady running, and more double workouts/big threshold sessions. Even more important than

Apr 2, 2024 • 1:34:22

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 will go down as one of the most impressive endurance achievements ever. We break down why that is, and we proceed to eat some crow based on past statements about the race that she proved wrong. Jasmin dares us all to dream bigger. We also had a blast breaking down our race

Mar 26, 2024 • 1:32:52

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 the most exciting part of modern performance science, and we broaden it out with real-world examples. We finish with our 4 big tips! You already know tip one. Yes, it involves eating. And yes, we are in the pocket of BIG CARB.

Mar 19, 2024 • 1:31:47

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 coach and science advisor, and she returns with a report that will blow your minds. What happens when a company invests millions of dollars in supporting athletes of all levels, along with ground-breaking research? And what does it mean for the future of runn

Mar 12, 2024 • 1:32:52

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 and you're still a couple hours away from home, what do you do? If you're anything like many of the best endurance athletes in the world, you learn to stuff down as many calories as you reasonably can stomach. We break it down in a fueling tutorial, through th

Mar 5, 2024 • 1:35:11

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 years, we have been using an adapted approach with the treadmill or cross-training that can be implemented for trail runners, non-pros, and aging athletes. There's no "secret"... but this might be the closest thing to a training secret that we

Feb 27, 2024 • 1:36:44

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 ultra training, and how we're in the midst of a fundamental shift in the sport at all levels. We also talked about a cool study on sports bra tightness and breathing patterns. The results were pretty stunning, and it may have implications for chest-strap heart rate moni

Feb 20, 2024 • 1:30:45

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 the final finishers. This year's Black Canyon was a mind-blowing demonstration of how the game is changing, with tons of lessons that apply to all goals! Topics we discussed: why the sport has taken such a big leap in the last few years, how race dynamics have changed,

Feb 13, 2024 • 1:36:17

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 next big star is born for female marathoners, an Olympian who walked onto her D2 college team, and so much more. Then we had some of the coolest data ever: internal stats on race day fueling from 60 case studies of successful races. Most field stu

Feb 6, 2024 • 1:36:57

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 Miller to fellow pros added fuel to a fire that started at the grassroots level, finally leading to a response from UTMB. We provide some context that will be fascinating whether you're interested in trail running or just the business side of things, before coming to a

Jan 30, 2024 • 1:28:03

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 that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the com

Jan 23, 2024 • 1:32:12

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 the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB drama! We also discussed emerging evidence that endurance training fundamentally

Jan 16, 2024 • 1:30:14

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 the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth. We also answered some amazing listener questions! Should men and women train at different mileage? Do NSAIDs impact adaptation? The f

Jan 9, 2024 • 1:28:34

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, with potential benefits for adaptation and recovery. We geek out on the methodology, featuring an isotope-tagged cow, researchers screaming at participants as they weightlift to failure, and protein shakes with the consistency of sludge. And the new-year exci

Jan 2, 2024 • 1:30:17

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 to reshape the field of nutrition science! But the bulk of the episode was reading from "secrets" sent in by listeners. Some were on athletics and running; many others were about different things entirely. We think these secrets provide a

Dec 26, 2023 • 1:19:02

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 sprinkle some spicy controversy flakes on top of it all. Our take? Endurance athletes should probably be doing some strength work, especially with age, and we lay out a simple approach that will cost almost nothing. Two times per week, 10

Dec 19, 2023 • 1:26:51

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 steep downhill running. We used to think that Omega 3 pills were boring, and now we have 4 jars in the pantry. Talk about some sexy science! We also talked about Taylor Swift's training plan, consisting of treadmill runs while singing her full set-list. The "Ultra Runner

Dec 12, 2023 • 1:26:40

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 pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts! Outside of running, we touch on everything from how to think about race trips as vacati

Dec 5, 2023 • 1:34:48

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 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 adaptat

Nov 28, 2023 • 1:24:01

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! 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. With many

Nov 21, 2023 • 1:33:50

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 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 pl

Nov 14, 2023 • 1:31:08

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 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

Nov 7, 2023 • 1:26:54

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 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 plac

Oct 31, 2023 • 1:22:38

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 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

Oct 24, 2023 • 1:27:18

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 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 los

Oct 17, 2023 • 1:23:03

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 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

Oct 10, 2023 • 1:28:01

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 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.

Oct 3, 2023 • 1:21:09

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 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, fr

Sep 26, 2023 • 1:28:40

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 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 everythin

Sep 19, 2023 • 1:25:33

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! 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 sickne

Sep 12, 2023 • 1:11:05

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 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 possi

Sep 5, 2023 • 1:38:23

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 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

Aug 29, 2023 • 1:33:02

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 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

Aug 22, 2023 • 1:31:27

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. 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

Aug 15, 2023 • 1:24:01

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 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 treadmi

Aug 8, 2023 • 1:24:05

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 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. Pl

Aug 1, 2023 • 1:29:40

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 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

Jul 25, 2023 • 1:24:49

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 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 taping, u

Jul 18, 2023 • 1:24:57

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 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 thi

Jul 11, 2023 • 1:29:55

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. 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 excitement,

Jul 4, 2023 • 1:22:50

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 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

Jun 27, 2023 • 1:33:37

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 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 States br

Jun 21, 2023 • 1:28:27

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 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 with

Jun 13, 2023 • 1:31:09

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. 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 ACSM

Jun 6, 2023 • 1:25:34

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 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 mag

May 30, 2023 • 1:21:01

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 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

May 23, 2023 • 1:30:22

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? 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 trai

May 16, 2023 • 1:18:27

153. Grayson Murphy Interview! World Champion Talks Happiness and Athletics!

We 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 the lo

May 9, 2023 • 1:18:12

152. Canyons 100k Lessons, 5 Rules for Fueling During Runs, and Lower Volume Training!

We 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

May 2, 2023 • 1:28:02

151. Blood Volume Science, Emotions and Performance, and Double Doctor Celebration!

We 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 = IM

Apr 25, 2023 • 1:25:09

150. How To Improve Fueling, Boston Marathon Hot Takes, and Longevity and Running Science!

We 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-rac

Apr 18, 2023 • 1:23:06

149. The Art and Science of Strides, High Carbohydrate Intake Principles, and Hormonal Tracking!

The 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 carbs a

Apr 11, 2023 • 1:21:01

148. Zone 2 Training Explained, The Importance of Iron, and Overcoming Fatigue!

The 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 mult

Apr 4, 2023 • 1:23:43

147. The Science of Overload Training, High-Carb Fueling, and New Caffeine Study!

We 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

Mar 28, 2023 • 1:18:15

146. Barkley Marathons, 4 Training Principles for Peak Performance, and Shoe Reviews!

This 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! We

Mar 21, 2023 • 1:20:22

145. Joe Gray Interview! G.O.A.T. Mountain Runner on his Life and Journey!

It 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 and

Mar 14, 2023 • 1:09:41

144. Threshold Training Explained, New Studies on Supershoes, and HILL BEASTS!

This 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 who

Mar 7, 2023 • 1:24:41

143. Lauren Fleshman Interview! Best-Selling Author, Great Athlete/Coach, Best Human!

We 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 forefront

Feb 28, 2023 • 1:09:38

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

This week's episode is jam-packed with happiness and fun! The main training topic was on 2 workouts that could have outsized benefits for lactate clearance and performance at every distance. The first workout is SO HOT right now: double thresholds, popularized by Norwegian training systems. The second is not quite as hot, but no less fun: post-interval moderate running. These sessions are on the cutting-edge of training theory, mixing a little bit of science with a solid serving of magic! We als

Feb 21, 2023 • 1:19:32

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

This week's VERY SPECIAL episode was a pure celebration! We didn't want to stop recording, so there are a few more minutes of fun. The main training topic was an exploration of why athletes are getting faster at every distance. Our theories involve converging training approaches, feedback processes from shoe technology, and an emphasis on adequate fueling. What does the future hold? It's incredibly exciting! We also talked about practical recommendations for eating before running, starting in th

Feb 14, 2023 • 1:25:11

140. Kara Goucher Interview! Olympian and Life Boss on Vulnerability and Strength!

We had such a life-affirming interview with one of our all-time heroes, Kara Goucher! Kara became famous as one of the best runners in the world, winning 3 national championships in college, a silver medal in the 10k at the World Championships, and making 2 Olympic teams. But the running accolades are just the start of her journey. Kara embraces the whole community, persevering through her own adversity to uplift and inspire others. She co-hosts the "Nobody Asked Us" podcast with Des Linden, whi

Feb 7, 2023 • 1:08:10

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

This week's episode was such a fun romp! The main training topic involved the often-overlooked variable of hemoglobin mass, and how optimizing hemoglobin levels for your individual genetics could help you bring out your inner aerobic monster. Important considerations: training intensity/stress, nutrition, iron intake, and oxygen stress like altitude... plus some wild new science on how year-round heat exposure may help. We also had a follow-up based on listener questions about how we like athlet

Jan 31, 2023 • 1:19:09

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

This week’s episode was a total joy ride! The main training topic involved how underperformance is linked with reduced adaptation rates, with possible connections to endocrine system responses. That has major implications for how we approach training and life stress, plus eating before and after runs! We also talked about how to approximate heart rate zones with a small amount of data. You’ll never have to guess again! Other topics: hamstring strengthening, uncertainty and fear (through the lens

Jan 24, 2023 • 1:16:49

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

This week's episode was such a joyful treat! The main training topic involved understanding training intensity in the context of heart rate drift, where the heart rate rises across an activity. That's especially important for improving aerobic threshold over time, a key to performance at all distances! We also talked about our new FAVORITE STUDY OF ALL TIME, on how the microbiome may influence motivation via dopamine levels in the brain. It's a mouse study that could have profound implications f

Jan 17, 2023 • 1:16:17

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

This episode was such a joyous (and loving) way to kick off 2023! The main training topic addressed one of the toughest and most important questions for all endurance training: what does "easy" actually mean in practice? The answer is nuanced, diving into athlete background, physiology, and goals. Athletes who figure out how to live in that uncertain space can get SO MUCH FASTER, and have more fun in the process. We also talked about a story showing the beauty of sports, featuring professional f

Jan 10, 2023 • 1:17:30

135. Amelia Boone Interview! Learning to Love Yourself and Crush Souls

We had the most fun and inspiring interview with one of our best friends in the whole world, Amelia Boone! Amelia is a world-class athlete with 4 world championships in obstacle course racing, a recent win at the Spartan Trail 100k World Championships, and numerous other accomplishments. Those accolades led to magazine covers and a public profile at times when she was working through an internal journey that couldn't be portrayed in glossy photoshoots. So what did Amelia do? She opened up, she g

Jan 3, 2023 • 1:08:23

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

The 2022 celebration episode brought all of the joy! We started with a holiday recap, including a burst-pipe adventure and a VERY IMPORTANT digression about vibrators. This week's big training tip involves a stunning study on self-talk, showing downright bonkers results. Other topics: the ULTIMATE top-10 list for 2022 (we promise that it is vaguely running related), our theory on using races as training throughout the year, the uncertain definition of "supercompensation," a new study on tr

Dec 27, 2022 • 1:17:51

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

This episode brought the science and the FUN! We started with an overview of studies on penalty kicks, leading to a broader discussion on managing pressure over time in sports and life. It's all about shooting those shots, with openness and vulnerability! This week's big training tip is on encouraging adaptation through a training framework that considers the endocrine system. It's important for running and for the bedroom! Other topics: a public service announcement about the worst type of weat

Dec 20, 2022 • 1:19:50

132. Alex Honnold Interview! One of the Best Athletes Ever Talks Training and Life

We had a fantastic, life-changing interview with one of our heroes, Alex Honnold! You probably know Alex from the movie Free Solo, which documented his climb of El Capitan in Yosemite, possibly the most historic athletic achievement ever. But did you know that Alex is also a runner, recently completing a 50k, with plans for more? It was SO FREAKING FUN to pick his brain on climbing and running training. We asked some smart questions and some dumb ones, as is our nature. But the training discussi

Dec 13, 2022 • 1:24:28

131. Uphill v. Downhill Pacing, Barefoot Running Benefits (Seriously), and Toughness!

This episode had it all, with some of the most fun training and life topics! We kicked it off with a training discussion that could improve your form and strength FOREVER... and it involves barefoot running. We are not ashamed to speak our barefoot running truth! The main training discussion is on a new study looking at 16,518 race results to determine whether uphill or downhill splits are the most important for race performance. The results may shock you! Other topics: 5 pieces of running news

Dec 6, 2022 • 1:17:44

130. World Champ Training Tips, Why Strides Work, and Cross Training Science!

This episode was a total treat, getting to talk about some of the best topics! We started with the ONE FORM TIP THAT WILL CHANGE YOUR LIFE... maybe. It involves your glutes, so that has to be good. The main discussion is on 5 takeaways from World Champ Adam Peterman's training that can apply to all athletes, including how to balance intensity and using cross training strategically. Other topics: rejecting cynicism, a cellular-level explanation for why strides work, how the principles may apply a

Nov 29, 2022 • 1:14:34

129. Adam Peterman Interview! Western States 100 Winner and World Champ on Life, Training, and Kindness

We got to have a joyous, wide-ranging interview with the athlete who has quietly had one of the greatest running seasons ever, Adam Peterman! He is so kind, funny, and gracious, and we can't wait for you to get to know him in a deeper way during this episode. Adam's last year of racing has been mind-blowing, with wins at the JFK 50 Miler, Chuckanut 50k, Canyons 100k, Western States 100, and the World Championships. We discuss the training and long-term trajectory that led to his legendary speed

Nov 22, 2022 • 1:12:44

128. Importance of "Moderate" Running, Family Adventures, and Love and Inclusion in Sports!

It's the ultimate celebration episode, full of fun training and life talk! We started with a joyful reflection about navigating through the dark forests in life, and how the path that starts out broken and sad can evolve in ways you never imagine (like with a FREAKING BABY). Then we hit on a bunch of running and life topics: why steady/moderate running is often overlooked in training plans, how to execute moderate running in a base period and all year, Adam PeterGOD winning the World Championshi

Nov 15, 2022 • 1:19:29

127. Weekly Mileage, 8 Courtney Dauwalter Training Takeaways, and Overcoming Low Motivation!

Today's episode is such a fun discussion of cool training ideas, mental health rollercoasters, and life swerves! The main discussion is on 8 takeaways from Courtney Dauwalter's training to become the best in the world, collected from our interview with her and every other source we could get our hands on. We provide an analysis of weekly mileage (and how that will vary for athletes with different stress limitations), controlled long runs and workouts, strength routines, tapers, and much more! Ot

Nov 8, 2022 • 1:08:53

126. Norwegian Training Breakdown! The Approach Taking Over the Endurance World

This episode explores the science and theory behind one of the most exciting training approaches in the world! Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. While the specifics of the Norwegian approach to endurance training may not apply to everyone, the principles are incredibly important to all endurance performance. Keep easy days easy (mostly). Develop speed,

Nov 1, 2022 • 1:19:23

125. How To Build Aerobic Base All Year, Speed Development, and 5 Debates About Gear!

We considered an ABBB tattoo ("Always Be Base Building") before a joyous episode on the importance of aerobic reinforcement, debates about gear choices, and existential questions about running! The main topics: the difference between offseason and base-building, why aerobic base needs to be a year-round focus, how to include speed development both before and during base periods, Alex Honnold's adventures in ultrarunning, dealing with burnout in running and life, the perils of productivity, inclu

Oct 25, 2022 • 1:15:39

124. Wild Taper Science, Our Big Nutrition Rule, and 6 Racing Lessons!

We ate a pint of snickerdoodle ice cream to prepare for a fun episode on tapering, racing, and fueling! The main topics: wild taper approaches from elite athletes involving very long runs relatively close to race day, why tapers vary and what that might mean for your next race, muscle fiber typology during training and detraining, a deep conversation on nutrition and why our message is to eat food that you love, celebrating food and clapping back on bad food messages in athletics, a grab-bag of

Oct 18, 2022 • 1:15:40

123. Courtney Dauwalter Interview! The Legend Talks Training, Life, and Hallucinations

We got to interview the brilliant, kind, and HILARIOUS Courtney Dauwalter! Courtney has won UTMB twice, the Hardrock 100, the Western States 100, and established herself as an absolute force of nature that transcends running. In this episode, we dug deep on her training theory, from weekly mileage to workouts to rest days. But even more fun was a deep conversation about life and motivation. This episode has it all: physiology, training theory, ice cream favors, hallucinations, and much more! Cou

Oct 11, 2022 • 1:03:06

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

We got VERY EXCITED about enchiladas before an invigorating episode on training and intrinsic motivation! The main topics: 3 marathon training principles that apply to all endurance runners, the magic of long runs that build aerobic lipidic power, 4 follow-up discussions about Eliud Kipchoge's training before setting the world record, recent studies on why process-motivation supports well-being and performance, a grab-bag of 7 recommendations for training and life fun, how to use cross-training,

Oct 4, 2022 • 1:23:20

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

We listened to some very, VERY fun audio recordings before a joyous episode on growth and training theory! The main discussion is on Eliud Kipchoge's training, using a mix of sources to come up with 6 lessons for everyone. Zone 1 easy running, controlled workouts around 80% capacity, high (but not wild) volume, long runs with tempo, a growth lifestyle, and so much more! We also chatted about recent marathon breakthroughs for 40+ athletes, and the exciting implications for growth with age in the

Sep 27, 2022 • 1:22:03

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

We embraced the pizza underwear process before having such a fun episode with lots of training and life topics! The big training discussion revolved around 10 reactions to the approach that Kilian Jornet used to become the GOAT. Get ready for a buffet of the hottest training takes on: doubles, the theory of long runs and why they don't need to be too long, the complexity of fasted training, Zone 1 work, tapers, minimal dose strength training, hill/flat combination workouts, focused base-building

Sep 20, 2022 • 1:24:39

119. Kilian Jornet Interview! The GOAT Discusses Life and Training

In one of the most exciting moments of our lives, we sat down with Kilian Jornet, aka the GREATEST OF ALL TIME. Kilian is the winner of almost every major race around the world, most recently UTMB and the Hardrock 100 just four weeks apart. He's also a dad of two and a founder of shoe company NNormal, bringing a process-focus to his life on and off the trails. In the episode, we talk about the dynamics of racing UTMB, how he trained for his dominant 2022, take a deep dive into the physiology of

Sep 13, 2022 • 1:06:08

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

We are coming to you with HEALTHY HEART SWAG to talk about Kilian Jornet's training snapshot leading up to his course record at UTMB, training intensity zones and what they mean, how to think about heart rate principles even if you don't use a heart rate monitor, Nico Young's amazing strength, the connection between emotional pain and physical pain, professional athlete contracts, body love, and hill training. Plus, we answer an amazing question on disentangling physical performance from self-wo

Sep 6, 2022 • 1:20:05

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

We got naked in a creek before talking about 9 thoughts from the UTMB races, Kilian Jornet's historic summer and how unthinkably incredible he is, the importance of understanding iron intake for athletes, a checklist to address fatigue, the Manti Te'o documentary and the power of forgiveness, follow-ups to the Clare Gallagher interview, and the worst doping excuse we have ever heard. We have so much fun with these episodes, thank you for listening and giving us an excuse to have research-driven

Aug 30, 2022 • 1:16:33

116. Clare Gallagher Interview! Leadville 100 Winner and Earth-Raging Superhero

It's our first interview ever, with our favorite human and athlete in the world! Clare Gallagher won the 2022 Leadville 100 Miler in the 5th-fastest time ever just 36 hours before we recorded the interview. A historic 100 mile win and a 75-minute podcast episode are both equal feats of endurance in our eyes. Clare is a running legend, with wins at Western States, Leadville, CCC, Black Canyon 100k, and the Way Too Cool 50k, all by age 30. But even more importantly, she is a brilliant and world-ch

Aug 23, 2022 • 1:18:06

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

Surprise bonus episode! On Patreon, we are doing weekly episodes where we answer (mostly) training questions from subscribers, and we wanted to release this week's to everyone to say THANK YOU ALL. We said the word "sexy" way too many times... or just the right number of times. Topics this week: the "why" behind different stride lengths (i.e. 20 seconds versus 30 seconds), training week structure and ensuring the right intensity distribution within context of workouts, cross training worko

Aug 19, 2022 • 40:15

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

We conquered the 7-year itch before talking about how we are constantly testing new interventions (ankle weight warm-ups?!), electrolyte consumption during exercise, the interesting offset between literature and practice with salt intake, the science of cooling interventions and how they can lead to 5%+ performance improvements even in temperate conditions, thoughts about the 2022 UTMB races, our extremely biased predictions with a heavy North American focus, and running's impact on longevity. I

Aug 16, 2022 • 1:26:13

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

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

Aug 9, 2022 • 1:08:00

113. How To Predict Training Responses, Women Rocking Sports, and Fear and Love!

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.&

Aug 2, 2022 • 1:24:01

112. Fun With Physiology and 8 Performance Science Takeaways from the Tour de France!

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 a

Jul 26, 2022 • 1:32:03

111. Hardrock 100 Miler, World Track Champs, and Intergalactic Reflections!

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 de

Jul 19, 2022 • 1:23:18

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

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

Jul 12, 2022 • 1:17:56

109. Mount Marathon, Gel Reviews, US Mountain Champs, Shoe Review Update!

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 P

Jul 5, 2022 • 1:24:52

108. Western States Recap Celebration! Plus Cooling Techniques and Media Review

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 t

Jun 28, 2022 • 1:15:22

BONUS: Western States 100 Time Predictions, Microbiome and Performance, and Hydration Science

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

Jun 23, 2022 • 41:48

107. Broken Arrow Race Recap, VO2 Max Competitions, Western States 100 Stories

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-str

Jun 21, 2022 • 1:28:09

106. Western States 100 Preview and Picks!

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 runn

Jun 14, 2022 • 1:23:55

105. Speed v. Volume, Hydration Reviews, and Data Periodization

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 su

Jun 7, 2022 • 1:19:12

104. European Racing, Strides for Speed, and UTMB Policies

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!

May 31, 2022 • 1:18:45

103. Shoe Reviews, Business and Competition, and Strength Gains

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

May 24, 2022 • 1:26:35

102. Hydration Experiments, Shoe Science, and Body Enthusiasm

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! Try Athleti

May 17, 2022 • 1:24:38

101. Extreme Races, Extreme Fueling Approaches, and Unconditional Love

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

May 10, 2022 • 1:26:51

100. Celebrating 100 Episodes and Fun News!

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

May 3, 2022 • 1:26:24

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

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 lot

Apr 26, 2022 • 1:23:56

98. Boston Marathon, Canyons 100k, and Fun Science on Trail Performance

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! Try Athletic Greens: athleticgreens

Apr 19, 2022 • 1:25:38

97. Elite Athlete Training Science, Dreaming, and the Magic of Failure

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! Try Athletic Gre

Apr 12, 2022 • 1:29:42

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

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! Try Athletic Greens: athleticgreens.com

Apr 5, 2022 • 1:28:39

95. Rest Days Rock, Heat Training Tutorial, and Sexy Algorithms

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! We love Athletic Greens! Try

Mar 29, 2022 • 1:19:13

94. Positive Reinforcement, Caffeine Genetics, and Sexy Science Spectacular

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! Than

Mar 22, 2022 • 1:27:28

93. Speed Training Science, DNFs in Races and Life, and Mental Health Celebration

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

Mar 15, 2022 • 1:25:00

92. Barkley Marathons, Social Media, Alcohol, and Owning Your Talent

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! WHOOP promo code for 15% off all memberships

Mar 8, 2022 • 1:23:35

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

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/sw

Mar 1, 2022 • 1:23:45

90. Threshold Training, Starting Coaching, and Love & Fear

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 • 1:24:54

89. BIG Aerobic Development, Gold Medalist Training, and Black Canyon 100k Recap

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 digr

Feb 15, 2022 • 1:29:39

88. Training Intensity, Lactate, Double Workouts, and Black Canyon 100k

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 lon

Feb 8, 2022 • 1:29:35

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

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! W

Feb 1, 2022 • 1:26:42

86. Facing Fears, Loving the Pressure, and Preparation SWAG

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Jan 25, 2022 • 1:25:17

85. The Beautiful Cruelty of Sports and Epigenetic Muscle Memory

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Jan 18, 2022 • 1:24:45

84. Multi-Year Progress and Protein (Plus Cookie!) Science

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Jan 11, 2022 • 1:21:39

83. Endurance Performance and the Wild Science of Fatigue Resistance

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 di

Jan 7, 2022 • 1:16:40

82. Winter Training Fundamentals, Microbiome Science, and Motivation

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! WHOOP promo c

Jan 4, 2022 • 1:21:35

81. Interval Training, Sexy Statistics, and Woohoo Reflections

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! WHOOP promo code for 15% off all memberships: SWAP join.wh

Dec 28, 2021 • 1:17:52

80. 2022 Training Guidelines and Holiday Celebration Episode

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!

Dec 21, 2021 • 1:21:43

79. Long Run Distance and Living Boldly

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 • 1:20:59

78. Supplement Science and Health Journey Update

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Dec 7, 2021 • 1:22:18

77. The Science and Theory of Uphill and Downhill Running

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

Dec 3, 2021 • 1:06:52

76. Training Cycle Design, Supershoes, and Gratitude

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 • 1:13:08

75. Big Training Blocks and Building Confidence

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! WHOOP promo code for 15% off all memberships: SWAP

Nov 17, 2021 • 1:23:29

The Connections Between Overtraining and Underfueling

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! Subscribe to Trail Runner Magazine for just $0.50 per week! trailrunnermag.com/outsideplus WHOOP promo code for 15% off all memberships: SWAP

Nov 12, 2021 • 57:06

74. The Dipsea Race and Running Sponsorships

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Nov 9, 2021 • 1:11:47

73. Heat Science for Year-Round Performance & Exercise Addiction

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! WHOOP promo code for 15% off all memberships: SWAP join.whoop.com/swap

Nov 2, 2021 • 1:13:56

72. Athletes Are Not Math Equations & Protein Power

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 join.whoop.com/swap

Oct 26, 2021 • 1:12:01

71. Strength Work and Sex Queens

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 join.whoop.com/swap

Oct 19, 2021 • 1:22:15

70. Boston/Chicago Marathon Takeaways and Mental Health Acceptance

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 join.whoop.com/swap

Oct 12, 2021 • 1:24:56

69. BELIEVE and Tiger Claw Race Thoughts

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 join.whoop.com/swap

Oct 5, 2021 • 1:05:57

68. Long Run Physiology and Big Decision Swag

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 join.whoop.com/swap

Sep 28, 2021 • 1:19:23

SCIENCE CORNER: Adaptation Over Multiple Training Cycles

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 • 42:45

67. RRR 100 Miler Lessons and Affirmation Station

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 join.whoop.com/swap

Sep 21, 2021 • 1:14:48

66. Longevity & Embracing Your Weird

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 join.whoop.com/swap

Sep 14, 2021 • 1:13:46

65. Mental Health Celebration & Fueling Facts

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 join.whoop.com/swap

Sep 7, 2021 • 1:14:40

64. Racing Lessons & UTMB Takeaways

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 join.whoop.com/swap

Aug 31, 2021 • 1:12:21

63. Finding Strong Science & Embracing Your Inner Kid

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 join.whoop.com/swap

Aug 24, 2021 • 1:10:04

62. Five Ideas That Apply To Both Running And Sex

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 join.whoop.com/swap

Aug 17, 2021 • 1:05:15

61. Uphill Form And Owning Your Boss Self

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 join.whoop.com/swap

Aug 10, 2021 • 1:02:47

60. Eight Exciting Stories From The Olympics

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 join.whoop.com/swap

Aug 3, 2021 • 56:28

59. Weekly Miles & Talking About Mortality

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 join.whoop.com/swap

Jul 27, 2021 • 54:00

58. Sex and Alcohol and Athletic Performance

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 join.whoop.com/swap

Jul 20, 2021 • 46:50

57. Five Adventure Lessons & Aerobic/Speed Development

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 join.whoop.com/SWAP

Jul 13, 2021 • 43:41

56. Athletic Hope In Tough Times & THC Ban

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 join.whoop.com/swap

Jul 6, 2021 • 46:43

55. Western States 100 Recap Episode

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 join.whoop.com/swap

Jun 30, 2021 • 52:56

54. Olympic Trials Lessons & Taper Science

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 • 39:33

53. Improving Fatigue Resistance & Creativity In Athletics

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 • 37:37

52. Racing Tips & Improving Training Adaptation

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 8, 2021 • 39:07

51. Heart Rate Variability & Identity

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 1, 2021 • 29:35

50. Ultra Training Principles & Dealing with Judgment

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 • 47:23

49. The Importance of Eating Enough & Thinking About Overthinking

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 • 35:13

48. Transgender Athlete Rights Are Human Rights

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 • 44:48

47. Improving Technical Running & Kicking Regrets To The Curb

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 5, 2021 • 29:59

46. Laugh Rates & Unfinished Products

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 • 29:58

45. Racing Season & Fears/Phobias

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 • 37:59

44. Investing In Others & Chafing (...And Other Things)

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 • 37:05

43. Healthy Competition & Hills Are Hard

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 6, 2021 • 29:59

42. Overcoming Comparison in Sports and Life

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 • 37:15

41. Breakthroughs From Downtime & Post-Vaccine Training

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 • 29:59

40. Leadership & Altitude/Heat Training

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 • 36:04

39. Loving Your Body & Breaking Through Plateaus

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 9, 2021 • 29:59

38. Unique Training Approaches & Fat Adaptation

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 2, 2021 • 29:59

37. Pacing Easy Runs & Expressing Emotions

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 • 29:59

36. How To Incorporate Strength Work & Facing Fears

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 • 29:59

35. Building Athletic Confidence & Consistency

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 9, 2021 • 29:58

34. Chasing Big Goals & Talking About Identity

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

Feb 2, 2021 • 29:59

33. Doubling & Running Relationships

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 • 29:59

32. Increasing Training Volume & Having A Blast

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 • 29:59

31. Improving Uphill Running & Loving Competition

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 • 29:59

30. Taper Strategy and Embracing Uniqueness in Work

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 5, 2021 • 29:59

29. Woohoo Year-In-Review!

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 • 45:15

28. Six of our Favorite Workouts

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 • 38:51

27. The COVID-19 Vaccine and Athletes

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 • 35:05

26. Running cadence & blood donation and performance

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 8, 2020 • 29:57

25. Offseason approach & training metrics

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 1, 2020 • 29:58

24. Menstrual Cycle and Athletic Performance

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 • 37:24

23. Relationships & The Power of Cinnamon Toast Crunch

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

Nov 17, 2020 • 29:59

22. Overtraining & Hope

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 • 30:00

21. Speed intervals & pre-election thoughts

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 2, 2020 • 29:59

20. Stretching and mobility & starting meditation

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 • 29:59

19. Mental health in 2020 & marijuana's impact on athletes

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 • 29:59

18. Balancing athletics and life & the power of forgiveness

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 • 30:00

17. Trial of miles & dealing with rejection

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 6, 2020 • 29:59

16. Cultures of excellence & blood tests/supplementation

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 • 29:59

15. Strength training & learning from RBG

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 • 30:01

14. Heart rate training & translating enthusiasm to the work environment

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 • 29:51

13. Balancing speed and aerobic base & muscle fiber typology

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 9, 2020 • 30:01

12. Mental Health

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

Sep 1, 2020 • 29:59

11. Alcohol's impact on performance & betting on yourself

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 • 29:49

10. Dealing with fear and getting into coaching

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 • 29:58

9. Fueling runs and long-term training approach

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 • 29:59

8. Cross Training and Toughness v. Self-Belief

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 4, 2020 • 29:59

7. Body Image & Overcoming Injuries

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 • 29:57

6. Long run intensity and training partners

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 • 29:59

5. Social Media & Why it's OK if You Can't Sleep

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 • 29:57

4. Impostor Syndrome and Strides

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 • 29:59

3. Uncertainty PhD and Savory Pot Roast

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 9, 2020 • 29:59

2. Hemoglobin and Alexander freaking Hamilton

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

Jul 5, 2020 • 29:58

1. Shoot your shot and waffles

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

Jun 30, 2020 • 29:59