Some Work, All Play (David Roche and Megan Roche)

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 teacher. Or, at the very least, they're giving us some interesting podcast content. As he was flying through the air, David may have been screaming "contennnntttt."

And this was one of our favorite episodes ever to record! We are high on life and recovery ice cream. Other topics: breaking down some takeaways from the crash, love and consciousness, science on ketones in TBI recovery, high carb fueling in the biking peloton, why biking is a great place to look for performance insights, new shoe reviews of two shoes we love, thoughts on the NCAA basketball tournament, why great shooters inspire us to practice hard, the importance of the growth of running for future generations, Zone 2 training and how to optimize muscle fiber typology, Molly Seidel doing the Canyons 50k, falling for April Fool's jokes, a major book recommendation, and hot takes.

We'll take our brains like we take our eggs: scrambled, with lots of butter. The outpouring of support has meant so much to us! We love you all! Huzzah!

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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!

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

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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!

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 weather (WIND IS HORRIBLE), a new study on fatigue resistance with major training implications, a reflection on the science of coaching and leadership via a 2021 study, post-exercise ketone ingestion, long tempo runs, and much more!

We also talk about the interplay between confidence and vulnerability, through the lens of books about vampires getting it on. We promise that it'll make 50% more sense when you listen.

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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 of fascinating topics: the science of "deception" in hot conditions, drug testing, the role of ego, the power of subconscious expectations, inspiration from people pushing their limits, and so much more! We also discuss the wildly uncertain area of electrolyte consumption, and how population-wide recommendations may not apply to individual athletes. This race was the most fun experience OF ALL TIME, and we can't wait to do more of these. Hopefully this discussion will inspire you to try something that seems unthinkable!

And that was just the start! Other topics: the US Mountain Championships and the legend of Grayson Murphy, 5 rules for fueling runs based on duration and intensity, a shocking revelation about our favorite grocery store, last week's news of a positive drug test from an elite triathlete, and a question from a listener on how to optimize fitness at lower training volumes.

Our only concern is that the happy dances on this episode may lead to cheek cramping (faces and butts). Keep the salt pills close by.

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Surprise bonus episode! On Patreon, we are doing weekly episodes where we answer (mostly) training questions from subscribers, and we wanted to release this week's to everyone to say THANK YOU ALL. We said the word "sexy" way too many times... or just the right number of times. 

Topics this week: the "why" behind different stride lengths (i.e. 20 seconds versus 30 seconds), training week structure and ensuring the right intensity distribution within context of workouts, cross training workouts on the bike and how we use them for some athletes, doubles and just how short/slow they can be, and weird nuances in training theory that apply at the outer margins of human performance. We love you all! HUZZAH!

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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!

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 Championships, what Courtney Dauwalter has been up to since our interview on episode 123, and exciting new data and an upcoming study on wrist-based heart rate. The most important part of the episode is a discussion of leading with love and openness in the running community by providing affirmation to non-binary athletes, highlighting Riley Brady winning a Golden Ticket to Western States at the Javelina 100. 

Thank you for being on this wild ride with us! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!

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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!

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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!

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!

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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 post about the Boston Marathon. You know the one. And if you don't, get ready for a wild ride into the intersection of marketing, social media, and unintended consequences. We break it down, challenge each other, and hopefully come to a loving conclusion... After Megan was 100% right, of course.

And this episode was jam-packed with a mix of both important and irreverent discussions! Topics: last week's heart health setback, our hope for the future, training partners, protein intake, starting strength work, the cancellation of the Twin Cities Marathon due to heat and what that means for the future, abnormal heart rate responses, how to manage inflammation, and a listener corner email that will BLOW YOUR MIND.

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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 = IMPORTANT. The double doctor swag = ACTIVATED. We discuss takeaways from tackling big scary goals! The main one to remember is that wearing black prevents the pit stains from being too obvious.

And you better believe we were just ramping up! Other topics: rapid protocols for heat adaptation and how that may impact performance in all conditions, a new study that connects blood volume to short-term fitness changes, emotional state and performance, our thoughts on a big scandal in ultra running, adaptation to downhill running, dopamine and perceived exertion, the interaction of running and cross training, and a follow-up on training the stomach for people with really bad stomachs. Your farts are not your destiny!

We had such a great time with this one. May your races be cool and your fitness be hot!

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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 place. It's a fascinating mix of business strategy, economic models, relationships, and culture, and we try to break it all down in a nuanced and empathetic way. We accept that a rising tide lifts all boats, and we acknowledge that we benefit from it. But if that tide destroys the smaller boats (whether through intention or mere negligence), we need to reject that thesis of unrestrained growth. This could be a turning point in the future of endurance sports, and the community has the power.

Before getting to UTMB's big blunder, we talked about training intensity distribution through the lens of a new review study! Across sports, endurance approaches coalesce around similar intensity distribution numbers, whether the sport involves the pool, the snow, or the trails. How wild is that? What are we seeing? In that convergence, there are lessons about how you structure your weeks and think about long-term growth.

And there were so many other fun discussions! Topics: heat training via Halloween costumes, the sexiest dinosaurs, our feelings on ghosts, 2 show recommendations, the importance of easy training and how that influences weekly structure, why workout design may be less important than you think, speed development, a recap of Big's Backyard and Harvey Lewis' awesome achievement, the Javelina 100, and hot takes.

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

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We took some hardcore grass naps before talking about 13 things we learned at the Western States 100 Miler! That includes the booming media coverage, Adam Peterman becoming a PeterGOD, theories for why the times are so fast, and much more. Plus we do some deeper dives into the exciting world of mid-event cooling techniques (and how we think that will drive performance changes even in temperate races), how speed is so important for long races, the exciting and evolving landscape of running, and the less exciting prospect of 12-inch probes. It'll make sense soon. 

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We put sensors in all the right places before this HOT episode! The main discussion was on the emerging science of heat training, centered around a 2025 study that showed 3 x weekly sessions could sustain hematological adaptations from an altitude camp.

Heat training is no longer just about being ready for hot weather. It's about helping our blood be full of oxygen, powering performance in all conditions. We try to take a "no secrets" approach to bring you onto the front lines of The Heat Revolution.

And this one was full of amazing topics! Other topics: Megan's review of a harness that helps with running form, David's review of the Core 2 heat sensor, heat training guidelines that the sensor illuminated, a follow-up on mitochondria protein, protein needs for different workouts, protein powders we like, heat suit training and what it tells us about physiology, whether it's beneficial to know VO2 max numbers, what hardship teaches us, how we try to hold onto those lessons, the best distance to race in a partner v. partner showdown, bathroom breaks in races, and lots more!

Thank you so much for being here! HUZZAH!

May your thermometers be warm and lubricated,

-David and Megan

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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!

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 article went semi-viral in the sports science world with a provocative title: "Does Relative Energy Deficiency in Sport (REDs) Syndrome Exist?" While the article does have important points, we think those points are obscured by a title and supporting thesis that don't pass muster relative to what's seen and experienced in the real world. The researchers brought some hot fire in their title, and we aim to do the same as a counterpoint.

And this one was full of fascinating topics! Other topics: why steep downhills may be important for fatigue resistance even in flatter races, pushing back endurance limits via very hard workouts, ultra spreadsheet creation, Tadej Pogacar's appearance on Peter Attia's podcast, Zone 2 training, how heart rate training needs to be feel-based, fueling levels based on intensity, an important new study on carb oxidation changes based on body size, our thoughts on Strava AI, the Houston basketball team doing fast mile runs, notes from the pro biking peloton, Courtney Dauwalter's domination, a study on VO2 max that points out how hard science can be, and a beautiful listener corner message.

Bring some chocolate milk, because this episode got spicy!

We love you all! HUZZAH!

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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!

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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, inclusion in sports, and a new segment where we debate different gear options. It's our last normal Tuesday before our lives change forever, so prepare for lots of giddy fun.

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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!

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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.

Plus we had so much joy talking about a whole host of topics! Roadmap: Courtney Dauwalter's plan to race UTMB after setting course records at the Western States 100 and Hardrock 100, Megan's breakthroughs in side-short pee science (Nobel Prize?), our theories for why times for longer distances are progressing more than the 800 meters on the track, a study on morning versus afternoon training, some of our favorite storylines from the Tour de France Femmes, listener questions on dealing with injuries and RED-S concerns, 2 incredible listener corner emails, and hot takes. Fact: chocolate melts in your mouth, thus it is liquid fueling. Peanut butter cups are truly nature's performance fuel!

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

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

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! Other topics: low motivation days, how to use doubles (two training sessions in one day), and the icky feelings that come with marketing/self-promotion. 

It was a total celebration episode, recorded just before the baby popped out. Yes, this episode is also an opportunity to TIME TRAVEL with us! Baby Leo is sleeping and eating like a boss, so it's clear he has learned some lessons from Courtney already. 

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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's nutrition label, and whether the actual carbohydrate total is lower than stated. It's a conversation that stumbles toward enlightenment while careening into a few ditches along the way, trying to balance love and accountability. This conversation also includes our first ever sound effect. Big time! The gel controversy may not be awesome, but it's definitely interesting.

And we had some of the best topics to fill out the episode! Other topics: big hope for the bundle of cells, our core work routines and how we think about core training for athletes, a small-but-important study on ketones and reduced testosterone, aerobic v. mechanical adaptations, upcoming updates to Strava including an AI coaching feature, more AI thoughts, and hot takes.

This episode is a wild journey! Grab your personal gallon of chocolate milk and let's ride.

We love you all! HUZZAH!

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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 are in. We also talked about the principles of strides: what they are, how they work, and why they can lead to astronomical progress. There is a speed beast within all of us! And that speed beast may be farting a lot from all those carbs.

Plus, we did something extra special with this episode and answered lots of listener questions! Our podcast audience is so smart, so kind, so awesome. Topics: pre-race nerves, the Lake Sonoma 50 Miler, the physiology of celebrating yourself, the Paris Roubaix bike race, on-course nutrition, cross training doubles, how to approach injuries during training, and considerations for hormonal tracking. There were tons of deep dives into the coolest concepts! And as usual, there were some extra shallow dives as well.

Remember: Overnight success stories are years in the making. Let's make those years full of celebration! And sweet dance moves! But you gotta keep the glycogen high in the hips to avoid booty cramps.

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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 on where we think the sport is going.

A list of some of the topics: Freetrail's Javelina race video and our obsessive Youtube history, the Wikipedia page journey, Kilian going for a golden ticket to Western States, whether athletes should wait to do longer ultras, what we have learned about recovery after the races, how we are framing sponsorship discussions, what makes ultras so cool, why David wears nose strips, the anti-chafe approach for Javelina, supershoes for slower runners, training "belief" in running, how our training theory is evolving, muscle fatigue later in races, framing performance through running economy, aerobic build weeks, cross training approaches, longer singles, key workouts, heart rate patterns in training and racing, race day execution, doubts and fears, bicarb and ketones, whether heat suit training will be something we do in the future, pushing the frontiers of hydration, alpha dogging, and big dreams at Western States.

This one was such a joy to record. We can't wait to share the journey with you all ahead!

Or to put it another way: "F what you heard. It's what you hearin." We love you all! HUZZAH!

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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!

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!

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 player throwing their weight around and responding to push-back with weak apologies. Now, a new World Trail Majors series is stepping up to go head-to-head with the juggernaut. What comes next? We have some ideas. Get ready to swirl around in a controversy that could determine the future of trail running, with implications that apply across participant sports.

And that was just the start of the fun! Other topics: getting up from the couch after periods of forced rest, improving recovery rates during hard training, a new American Record at 50 miles, a wild (true?) story from swimming featuring Diana Nyad, an update on the drama surrounding the USATF Marathon Trials, retirement in trail running, cut-off times, e-bikes, creatine supplementation, and hot takes.

Somehow, we discuss the plot of the 1995 movie Casper. We hadn't seen it in 18 years, so get ready for a whimsical game of telephone with the deranged movies we showed kids in the 90s.

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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, but don’t excessively train anaerobic processes that can detract from aerobic development. Controlled intervals are often more effective for aerobic development, and you shouldn’t be racing workouts.

And as for double workouts, lactate measurements, and massive weekly training volumes? Well, your experiences may vary. But it’s exciting as heck to explore the next frontiers in training theory. In this "Science Corner" episode, let's explore that frontier together.

Also, guess what? We had a baby! Leo Roche was born on Friday, October 25. Mom and baby are healthy and sexy! Thank you for being on this journey with us. We love you all! WOOHOO!

Love Each Other. LEO.

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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 workout is split into two parts in the AM and PM versus when it is conducted all at once? If this study was any more Norwegian, it would be listening to weird pop music and telling us that the secret is not keeping score in youth sports.

And this one was full of fun topics! Other topics: the hilarious adversity we faced in the Leadville 100 taper, why our baby is tougher than we are, when specificity training is taken too far, cross training for aerobic development, using the uphill treadmill for threshold training, how fast to run strides, a coach in politics, Fiona O'Keefe and the decision to race with health concerns, concerning parent heart rate at the Olympics, Courtney Dauwalter motivating the U.S. Women's Soccer team, Cole Hocker's gold medal pass on the inside, Sifan Hassan's bonkers race schedule, lots more Olympics thoughts, and hot takes.

Do you want to know one listener's way to engage their glutes? Stick around to the end of the episode. PTs don't want you to know this one big secret!

We love you all! HUZZAH!

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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 the green shorts, “tension” training via uphill biking and running, heat suit training, genetic data, why post-exercise ketones may be most beneficial after longer efforts, the wild connections between heat response and evolution, body image and clothing choices, heart rate after layoffs, racing athletes we coach, dealing with break-ups, the art of sweat testing, and our frustration with nose-breathing recommendations.

May your shorts be green and long,

-Megan and David

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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!

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! 

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 vacations to the perils of popping champagne bottles. Warning: if you don't shake the bottle enough, you are risking unleashing the cork only to have a trickle emerge, all while the crowd laughs. Let's all use the holidays to practice this skill! Leave out some bottles for Santa.

And there were so many other awesome discussions! Topics: Leo's first words, Spotify Wrapped love, granny gear climbing, dealing with adversity in races, food doping, stories from the California International Marathon, training for marathons, more UTMB controversy, AI content at Sports Illustrated, follow-up on post-exercise ketones, NCAA champion training approaches, shoe previews from The Running Event, and hot takes.

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

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Dr. Lara Pence's Coaches Collective: https://drlarapence.com/coaches

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 beautiful window into what we're all dealing with in life, and hopefully it makes you all feel a bit better about existence.

We're talking running, relationships, confidential crushes, bodily fluids, and so much more! Get ready for lots of laughs (and maybe some tears), before we finish it off with the greatest love story from a listener.

HAPPY HOLIDAYS! We have so much gratitude for you all. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

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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 got vulnerable, and she learned to love herself independent of her achievements.

Amelia is defined by courage. She talked to us about her treatment journey for an eating disorder, why she advocates for others fighting unseen battles, the importance of complete honesty, making athletics fun, and balancing that independence from external validation with a competitive (and fun) desire to CRUSH SOULS. Do you want to start 2023 with some HOT FLAMING INSPIRATION? Then this is the interview for you.

We love Amelia, and we can't wait for you to listen to this interview. Most importantly, we think that after you listen, you'll love yourself a tiny bit more, too. We appreciate you all so much. WOOHOO!

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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!

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 of endurance training to find out.

We also talked about how Megan is planning to rebuild for big goals in 2025 and beyond. It's the perfect opportunity to discuss the interplay of power, speed, cross training, and strength work in an athletic journey. It's also the perfect opportunity to talk about critical internet comments. Scared money don't make money!

And this one was full of awesome topics! Other topics: the perils of heat suit training and weak laundry practices, building strength and power, why people are weird on the internet, a shoe that really let us down, some reviews of "supertrainers" and why we think these shoes are so important in training, a triathlon case study on carb oxidation in long events, the controversy around NSAID use in endurance races, and Listener Corner.

This one was SO MUCH FUN. Like the listener at the end of the episode, you (and we mean everything that goes into what makes you... plus what comes out of you) = awesome.

We love you all! Huzzah!

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

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

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!

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 for how we understand human health in the future, including gut health practices. You know we're all about that RAT NEWS. Other topics: a study on Strava as a social network, a fascinating analysis of what led to underperformance in a world-class athlete and how they rebounded out of that valley, the adaptation importance of balancing stress and eating enough always, "The Last Of Us" showing how athletic supplements can turn people into zombies, why it's fine to drop lots of balls in life, and 3 parenting reflections coming up on 3 months.

We also unveil the most important snack revelation you'll ever hear. BUTTER TUBS FOR ALL!

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

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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 monitors too. Plus, the researchers gave us the chance for lots of bra jokes. Not all heroes wear capes. Some wear sports bras that are just the right size.

And that was just the tip of a topics iceberg! Other topics: early morning wake-ups, our initial thoughts on arm-band heart rate, Megan's thoughts of stepping into the unknown at the Canyons 100k, a study on iron infusions that has implications for how we think about iron and lactate transport, a follow-up on last week's THC discussion, the U.S. Snowshoe Championships...without any snow, drug testing and compassion, recent breakthroughs in AI and where we think it's going, a typo that will make you feel better about your mistakes, and hot takes.

Stick around to the end, because the episode ends with a listener corner that will have you glugging from a fire hose of inspiration!

For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH!

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

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

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

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

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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!

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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 to unlocking your potential in a healthy and sustainable way? We talk about the science and practice from the cutting edge of endurance performance. Your slurps will set you free!

We also geeked out on a survey of coaches discussing individual response rates in research, and how mental health is often viewed as a confounding variable. In the survey, coaches thought that actual physical training was 5th in the list of most important elements in determining adaptation. Meanwhile, research rarely focuses on all of the non-physical variables that go into individual responses! We discuss the offset, teeing up some exciting opportunities for athletes and coaches.

And that was just the start! Other topics: big training blocks, coaching science, gut training, sports stories, masculinity and gender, toenails, and hot takes.

Our new gear is available for orders this week if you join our Patreon! We love you all! HUZZAH!

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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 best 100-mile performances in North American history. Have you ever wondered about training, nutrition, logistics, mindset, or anything else? We're holding nothing back.

This podcast audience has been there since the beginning. Thank you for believing in us as we've been so open along the way. You can never be sure where the journey goes, especially athletically when so much is out of our control. But if you stack bricks for a decade or two, you might just F around and find out.

This one is for the brick-stackers.

We love you all! HUZZAH

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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!

Sexy Science Corner! We dig deep on the studies and training theory of uphill and downhill running to draw some conclusions for how athletes can support long-term growth on all terrain. The big question: what is the best training approach to improve all-around running ability, including on steeps? We call it "the climbing paradox"--focus excessively on steep ups and downs at the expense of well-rounded training, and eventually an athlete may get a bit slower at everything. The rationale gets at some fascinating questions about physiology and what contributes to long-term growth for all runners. As you'll hear, it has been a VISION QUEST of a week. Thank you so much for your love and support in this time, and always. We appreciate you all! WOOHOO! Subscribe to Trail Runner Magazine here: trailrunnermag.com/outsideplus 3-Minute Mountain Legs: https://www.trailrunnermag.com/training/strength-training-training/3-minute-mountain-legs 8-Minute Speed Legs: https://www.trailrunnermag.com/training/strength-training-training/8-minute-speed-legs Weekly Strength Work Cheat Sheet: https://www.trailrunnermag.com/training/strength-training-training/all-in-one-strength-work-cheat-sheet WHOOP promo code for 15% off all memberships: SWAP

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

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

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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 also broke down the 2023 Barkley Marathons, one of the most bonkers races on the planet! It was a remarkable year, and the takeaways can apply to everyone.

And there was so much more fun! Other topics: Kara Goucher's incredible book "The Longest Race," the power of unplanned rest days, balancing rest with putting in the work, shoe reviews from podcast hosts who barely understand shoes, Vitamin D intake, wrong turn calculus, a new study on hopping (we're skeptical), and dealing with trauma and grief. This week's Listener Corner is so touchingly beautiful, and we hope it feels like a warm hug in a complex world.

Also, we have a VERY SPECIAL RACE ANNOUNCEMENT. It's like LeBron James and "The Decision," except almost no one cares. Are we also taking our talents to South Beach? Listen and find out.

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

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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 listeners traveling for Thanksgiving, we figured it would be a good time to do our longest episode ever, full of our favorite discussions. Topics: methods to improve running cadence, training with music, winter gear and staying warm, a profound listener message on their fueling journey, a ballad for the thick hogs, the Western States lottery's exponential growth, an NCAA Cross Country Champs recap, Parker Valby's low volume running plan, the great Between Two Pines podcast, UTMB Whistler follow-up, our thoughts on Sam Altman's ouster from OpenAI, concerns about a SWAP podcast curse, Strava as a dating app, some of the science on sodium bicarbonate supplementation, worries about doping using worm blood (seriously), and hot takes.

We hope this episode is like your Thanksgiving celebration: wet and covered in gravy.

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

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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 to everything. This is an area where we aren't experts, but we have some OPINIONS. Long story short: we think that AI is going to transform most fields, including our work. Even as we strive to understand what the future might look like, we think it's a hopeful message to embrace what makes you human!

And that was just the start of the fun topics! Here's just a smattering of what we talked about: reflections from the aquarium, filter water bottles for hydration, the best ankle tape, a study on social media and performance, a new 8k record with a big asterisk, Taylor Swift's fatigue resistance, the restaurant that will change your life, final reflections from the Tour de France, what it means to "love" running (or anything), sweat rates, and Hot Takes. There are apparently people out there who listen to classical music for their workouts. We disagree with that approach, and suggest classic Ludacris and Blink-182.

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

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

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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 of being new parents), the benefits of percussive massage (get that vibrator game going), the wonderful Recover Athletics app, a follow-up on the microbiome and probiotics, the reality show "The Climb," holistic training approaches, and using few-week training micro-cycles.

We also talk about why VO2 max approximation is unhelpful. Imagine your VO2 max is world-class, and BELIEVE accordingly. Coach Vanessa Carlton would want it that way! 

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

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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!

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 the previous best. We discuss whether it was the best performance in endurance history (yes), and whether we will ever doubt Courtney in the future (no). She gave a tailwind to the entire women's field, in a group of performances that we think may change how ultras are run in the future. The edge may be farther away than we think, and that has some incredibly exciting implications for what we know about human endurance!

And that was just part of the joy of the day! Other topics: fueling lessons, pacing, endurance science, coaching at the race, training takeaways, tradeoffs between the brain and the body, lots of studies, and so much more. This race was a small step for a Courtney, but one giant leap for Courtneykind!

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

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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!

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 dream bigger!

And this one was full of great topics! Other topics: racing lessons from Big Alta, why ankles are annoying, guys v. dudes, running your own race, Jim Walmsley dominates at Chianti, Kilian is going to Western States, sauna v. hot tub, going from 0 to 1 to 2 kids, running groups, bike v. treadmill, core work, life "balance" for people with big goals, long-term training builds, and lots more.

This episode gives you a raw window into the true story that athletes rarely tell. We all fail. Life really unfolds in what happens next.

We love you all! HUZZAH!

-David and Megan

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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 possible to make subject unaware of their caloric intake? How could 2 weeks of intentional underfueling be allowed ethically? We delve into a new frontier of nutrition and performance science.

And this one was jam-packed with fun topics! Other topics: banging the cymbal, what we learned in the few months since the Rich Roll episode was recorded, why enhancing "fat metabolism" via nutritional interventions has limited utility, a review study on swearing and performance, how that has implications for self-talk and internal monologues generally, the emerging science of continuous lactate monitors, our predictions for their future use, an article on the uncertainty of ketones, contrasting that with their widespread adoption in endurance sports, a study on gold medalist Kristian Blummenfelt, how he meets his astronomical fueling needs, how heart rate zones vary across athletes, why everyone is different with heart rate, and Listener Corner.

Thank you all for the love and support to make any of this possible. We love you all! HUZZAH!

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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!

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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 long-term process. Her incredible story features going to college to play soccer before finding out she was quite good at this running thing, becoming a professional and learning that she needed to follow a different path, and then courageously blazing her own trail in the sport. Her race wins are cool, but what's so inspiring about Grayson is her independent spirit, and how she has discovered that she gets to decide what it means to be successful in athletics.

And that was just the start! Grayson talks about everything from overcoming competition anxiety to dealing with injuries to her fueling secret (dino nuggets sponsorship please). We hope this episode leaves you with inspiration to take the trail that's most meaningful to you. Especially if that trail is a bit overgrown and scary!

Buy the Training Log and Planner here, with 50% off for a limited time: https://www.racin-grayson.com/pages/2023-training-log-planner

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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. We backed that important discussion topic up with a silly compilation of shoe reviews. Do you want to find the next shoe for you? Start here. Then go other places too, since we are mainly making fun of shoe companies.

And that was just the start of the pre-dawn fun! Other topics: the FURTHER project seeing how far athletes can go, our one at-home recommendation to improve your quality of life, the most weird heart rate responses to stress, WHOOP's new use of AI, Transvulcania leaving the UTMB World Series, Jim Walmsley getting a golden ticket to Western States, a wonderful new study on ultras, and hot takes. Stick around for a beautiful listener corner email at the end that will bring tears to your eyes and put fire in your belly!

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

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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!

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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 complicated science, along with what athletes can do to optimize their levels safely and legally.

And this episode was stuffed with the best discussions! Other topics: a study on caffeine and deception, lower-mileage training that features more cross training, Allie Ostrander's inspiring story of qualifying for Team USA in cross country, Cooper Teare's nose strip, breathing exercises and heart rate variability, a breaking-news study on performance impacts from strategic low-carb approaches, the prevalence of drug use in endurance athletes, our obsession with Detroit Lions coach Dan Campbell, Jack Scott's triumph at the Spine Race, and our appreciation of David Goggins.

We also have a listener hot take that will change the way you think about hot dogs and hydration. Oscar Meyer is coming for our sports drinks?!

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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 training methodology has changed over time, focusing on how we have evolved on workout structure, speed, hill strides v. flat strides, and aerobic blocks.

And that was just an appetizer for our favorite new segment: HOT TAKES. Listeners sent in 12 of their hottest takes about running and life, which we reacted to. You'll laugh. You'll learn something. You'll be mortified at how wrong some people are (including us). Be ready for wisdom and whimsy!

Other topics: shoes we recommend, a discussion about protein intake, protein powder reviews, race photos, and body image as an athlete. This one was so much fun!

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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!

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. 

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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 breakthroughs. Or, you might crap your pants and never sleep again. Worth it?!

We also talked about the wild, emerging science on ketone supplementation after exercise. It's hotly debated, but studies have found increased red blood cell production and reduced symptoms of overreaching with this intervention. We use the topic as an excuse to jump into the choppy waters of new science, where there may be adventure opportunities! Or there may be sharks who politely ask for more studies before experimenting with new protocols. Science sharks?!

And this episode was a total party with some of our favorite topics! Other discussions: a 3-cake birthday party, stress and health, big breakfasts, high-calorie fueling during races, year-round heat exposure, thoughts on pacing, a new study on how shoes wear down over time, continuous lactate monitoring, a rundown of this week's endurance news, and hot takes. Somehow, we end the episode harmonizing to Nelly's "Grillz." That's how every podcast should end, along with every graduation speech and most presidential addresses.

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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, which we use to zoom out to discuss adaptation more generally. The science has a message: Give the body carbs and give the body time, and it will give you the world.

And this one had so many of our favorite topics! Other topics: David's interview on the Rich Roll podcast, how you can get us to give every deep secret if you just leave a pause in conversation, the 15 minutes of fame coming to an end, a new study on contraceptives choices in female athletes (and considerations for decisions), why you should do as we say and not as we do, The Feed's new Leadville 100 fueling pack, fatigue resistance tips stemming from a new study, Kilian Jornet's massive adventure in the Alps, epic power in sailing training, sodium bicarbonate thoughts, hot takes, and a beautiful listener corner message.

This episode is buffet of joy, humor, and questionable hot takes. Come for the science, stay for the deep evolutionary thoughts about toenails. We love you all!

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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 authors beg to differ.

We also talked about the Tecton 3, the new trail supershoe from HOKA. It's a total remake, with similar responsive softness as road supershoes. We are big fans, with some small gripes. All of these shoe companies are now on the clock to take a similar evolutionary leap. Adapt or die, trail shoe edition.

And this one was packed full of the best topics! Other topics: putting the finishing touches on Leadville 100 training, saying big goals out loud, bad hot takes on gymnastics, medium hot takes on politics, built-in gaiters, another study showing performance improvements from sodium bicarbonate, the uncertain future of bicarb supplementation, our favorite stories from the Olympics, Pommel Horse Guy, Simone Biles and the power of FAAFO, our admiration for Noah Lyles, Grant Fisher's 10k bronze, Kristen Faulkner winning gold after quitting her VC job, Olli Hoare and critics, Snoop Dogg, the wild marathon course, and hot takes.

What do Garfield and Clifford listen to when they want to get freaky? Tune in and find out.

We love you all! HUZZAH!

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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 comfort zone with a “No Secrets” Q+A on the best topics! Other topics: the Road To Western States video series getting a green-light for a full season, Megan’s first bike workout back, music during runs and races, how to structure the Trial of Miles, fear before big events, monitoring and improving bone density, and our theories on heat training!

And the Pain Cave Party playlist is here to give you some motivation for your winter training! Listen, and remember the wise words: “You know, technically / I'm not even really supposed to be here right now / So F it / Might as well make the most of it.”

We love you all! HUZZAH!

Trying to make the most of it,

-Megan and David

Watch the new video "Let's Shock The World" on David's Western States build: https://www.youtube.com/watch?v=7vpHk6Qoh_g

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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!

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, showing up authentically for a serious episode 250 discussion, positivity and love in a complex world, fatigue resistance training, OnlyFans sponsors Sabrina Stanley, Nike sponsors Riley Brady, Outside Mag’s revolt, and more.

This one got deep and personal, like we also get with our treadmill.

Thank you so much for your support over 250 episodes. Let’s do another 250! We love you all. HUZZAH!

-David and Megan

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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 landscape, returning to training after layoffs, supershoes, protein intake, strides v. workouts, our thoughts about daily nutrition outside of athletics, running form analysis, progressive overload across training cycles, and our big goals for next year.

Our new baby’s name is Ollie Hope Roche, after Megan’s favorite poet, Mary Oliver (and the high point of the Leadville 100, Hope Pass). Remember, Ollie, what your namesake wrote: “Only if there are angels in your head will you ever, possibly, see one.”

We love you all! HUZZAH!

-Megan, David, Leo, and Ollie

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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!

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 races at the Crown King Scramble 50k! If you have listened for a while, you have heard Megan go through the lowest lows, wondering if she'd ever get back where she was. Well...the queen is back! She ran the 2nd fastest time in the race's 32-year history, and we break down some fun lessons and stories from the journey.

And this one was packed full of cool topics! Other topics: discussing Barkley and how our thoughts on it have changed, the best pre-race dinner, crying at a country music video, racing with heart rate data, our evolving thoughts on strength work, why we are loving the squat rack, why the podcast may be sabotaging David's chances of winning big races, how it's not all about training miles, improving downhills in training, a new hot water immersion study, our skeptical thoughts on new science connecting time-restricted eating with cardiovascular risk, a study on NSAIDs and performance, social media research and how that may relate to Strava, the importance of powerful butts, and hot takes.

Put the "power" in your powerful butt with fuel from The Feed! We love you all! HUZZAH!

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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 squats were created by an evil force who hates our glutes.

Then it was a lot of fun topics mixed with a "No Secrets" Q+A! Topics: Riley Brady and Tara Dower reset what's possible at the Black Canyon 100k, the tough decision calculus of how hard to go out at ultras in the modern era, inspiring stories from Black Canyon, Salomon hires one of the top metabolic and performance researchers, the influence of sodium bicarbonate in recent performances, optimism v. realism, adding small amounts of training consistently, dealing with low motivation, building mental toughness, electrolyte consumption, weighted vets, and lots more!

Quote to remember: "The invention of the ship was also the invention of the shipwreck."

Oops we did it again,

-David and Megan

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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 August (or not). It gave us an excuse to talk about so many fun topics: the decision to race after sickness, the non-linear mental health journey since the concussion, pre-race meals, Naked belts, road shoes in trail races, unconventional tapers, altitude racing, the logistics of high-carb fueling and how that relates to effort level, and whether to bicarb or not to bicarb. Plus lots more!

And that was just the start of a celebration episode! Other topics: Tour de France stories including Mark Cavendish's legendary win record, embracing power and finding your strong, the most epic aero glasses, lessons from Klaire Rhodes' win at Mount Marathon, combining ketones and caffeine, the UK's ridiculous Olympic standards, Michelle Rohl's podium finish in racewalking at 58, and hot takes.

David wore Hoka Mach Xs (a road shoe without any traction) for a 50 miler with tons of rocks. So maybe keep that in mind during his spicy shoe take at the end of this episode. Or better yet, treat it like advice from George Costanza, and do the opposite.

We love you all! HUZZAH!

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

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

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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 and endurance! That means a deep dive into everything from weekly mileage to workouts to strength to training block structure. But our favorite parts of the episode involved his answers to probing questions about kindness, image, and pursuing potential in an uncertain world. 

Adam is a stellar human whose journey is just getting started. This is the inspirational story of how a Peterman became a PeterGOD!

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We listened to some very, VERY fun audio recordings before a joyous episode on growth and training theory! The main discussion is on Eliud Kipchoge's training, using a mix of sources to come up with 6 lessons for everyone. Zone 1 easy running, controlled workouts around 80% capacity, high (but not wild) volume, long runs with tempo, a growth lifestyle, and so much more! We also chatted about recent marathon breakthroughs for 40+ athletes, and the exciting implications for growth with age in the sport. Finally, we analyzed why running is a POWER SPORT, and how that incentivizes finding our own personal versions of "strong" in the journey. Plus OCR world champion training, horoscopes, the neuroscience of food, the magic of Coke, and tons of other cool topics! 

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It's our first interview ever, with our favorite human and athlete in the world! Clare Gallagher won the 2022 Leadville 100 Miler in the 5th-fastest time ever just 36 hours before we recorded the interview. A historic 100 mile win and a 75-minute podcast episode are both equal feats of endurance in our eyes. Clare is a running legend, with wins at Western States, Leadville, CCC, Black Canyon 100k, and the Way Too Cool 50k, all by age 30. But even more importantly, she is a brilliant and world-changing human who is an environmental advocate about to embark on a new journey with marine protection. We love Clare, and we know you will too! 

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We put on our finest white spandex for this amazing episode! The main topic was a new review study on protein needs for endurance athletes. The authors used a cool method of isotope labeling to argue that endurance athletes need more protein than traditional recommendations. The nutrition revolution is not just about carbs!

And this one was full of great topics! Other topics: the announcement of an Unbreakable 2 documentary heading into Western States, Kilian Jornet's sustained dominance since the first Unbreakable was filmed, the 1-year anniversary of the bike crash, Tailwind High-Carb, our questions about protein recommendations, increased power and weight in professional cycling, torpedo bats dominating the conversation in baseball, mile times of the Houston basketball team, VO2 max estimates from your watch across different sports, nutrition on race week, the "yips" in running, balancing intensity with cross training, maintaining confidence when changing jobs, overdressed walking for heat training, and balancing training with studying for the bar exam.

Thank you so much for being here in the year since the accident. Showing up each week has been a backbone of our lives, and we appreciate you so much. Florence and the Machine can play us out:

"Is this how it is?

Is this how it's always been?

To exist in the face of suffering and death

And somehow, still keep singing."

We love you all! Huzzah!

-David and Megan

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We put on some sexy white spandex shorts before talking about the different workouts we'd recommend if an athlete could only do one, our favorite sessions and the rationale for different workout types (tempo, long intervals, short intervals, and hills), whether we'll ever understand what cryptocurrency actually is, the incredible movie Everything Everywhere All At Once, why we are skeptical about vegetables, reflections from watching Unbreakable for the first time, how the sport is changing over time, and the liberating idea of feelings as data, rather than a threat. Plus side-discussions on death, sex, and taxes! You know, THE GOOD STUFF. 

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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 the lens of a 100-mile bike ride we did this weekend, mixing in lessons from performance science. What people think is an endurance limitation is often a fueling limitation.

Disclaimer: if you're riding with Megan, you may still suffer, but at least you'll survive. Probably.

We also talked about athlete contracts, and why there is so little transparency for professional runners. We're talking numbers, strategy, and some of the nitty gritty tactics that may be interesting for anyone who cares about business negotiations. Courtney and Jim are worth approximately twelve bajillion dollars.

And the buffet was full with awesome topics! Other topics: at-home massage, parking lots loops, enhancing fatigue resistance, using bike training for run fitness, lessons from Megan's biggest training week ever, good doctors, a new study on supershoes for female runners, periodization of training for a world-class cyclist, the World Indoor Track Champs, Elle St. Pierre's postpartum swag, Supersapiens shutting down, AI agents, huge prize money at Tough Mudder, the Mark Cavendish documentary, and hot takes.

Stick around for an incredible Listener Corner submission about faith. Just forgive us for what we say the water turns into.

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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: the repeated bout effect. Just a single, short exposure to steep downhill running causes massive changes in muscle properties and biomechanics on subsequent sessions, even when those sessions are weeks apart. What's happening? We break down the murky science to bring some clarity for what it means for training.

Then it was a "No Secrets" Q+A! Topics: high-carb fueling for mental performance, anxiety in athletes, talent and "long patience," weekly mileage, our evolving thoughts on ketones, workout structure, going all-in, terrain and form for strides, cereal choices, heat training and family planning, and a whole bunch of off-the-cuff hot takes.

The quote to remember: "talent is long patience."

The quote to forget: "those strings are coming out of WHERE?"

It'll make sense soon.

Pulling strings forever,

-Megan and David

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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!

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We got VERY EXCITED about enchiladas before an invigorating episode on training and intrinsic motivation! The main topics: 3 marathon training principles that apply to all endurance runners, the magic of long runs that build aerobic lipidic power, 4 follow-up discussions about Eliud Kipchoge's training before setting the world record, recent studies on why process-motivation supports well-being and performance, a grab-bag of 7 recommendations for training and life fun, how to use cross-training, a big announcement about next week's guest, and the nuances of supershoe variation. Plus doubles, exciting podcast growth, creating sustainable running form, and lots of other fun topics!

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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: caffeine intake, the Javelina 100 decision, the Wikipedia controversy that rocked the running world, why strides are so important and what a stride even is, how layoffs can lead to breakthroughs (and what that says about adaptation generally), warm-up routines before races and in everyday training, dealing with self-critical body image thoughts, when and how to use supershoes, how to determine whether you're fueling enough, singles v. doubles (two runs in one day) in training theory, post-exercise ketone usage, the frontiers of bicarb supplementation, TUEs and drug testing, body functions during races, polarized v. pyramdial training, uphill treadmill workouts, and sex drive changes based on training status.

This one was a total blast to record! Double up those tea bags and let's gooooooooo.

We love you all! HUZZAH!

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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 have. Don't tell anyone we told you.

We also talked about an incredible new study on the effect of exercise for depression. This area of science is full of confounding variables, but there are some important lessons for understanding population mental health. Now, there's a science-backed reason to dance like no one is watching. The work is the twerk?

And we had a smorgasbord of awesome topics! Other topics: unique approaches to injury healing, Megan's overall win at her backyard half marathon, comparing to ghost versions of yourself, thoughts from the Big Alta finish line, running as a power sport, a new policy on eating disorders from the world of climbing, a follow-up on iron levels and mental health, MLB's pants problem, a shoe durability study, advice for starting a podcast, S2 testing in the NFL, and hot takes.

Stay tuned until the end for a listener corner message that will have you so excited about the aging process. The official SWAP policy is that we will all age like some delicious blue cheese!

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

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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 odds. All we knew for sure is that there would be a chance for one half-court shot at history.

And shooters shoot.

David ran 15:26, setting the new record by 16 minutes on a magical day. We share all of our initial reactions: the build up, what made the shot seem work taking, why adversity might have been a blessing, how the sport is changing, and how it all unfolded. During the race recap, we took tangents to talk about all of the weird and wild moments! We are still processing everything, so you’re getting our raw, sleep-deprived feelings on what happens at the edge of human experiences.

The race story ends with an emotional moment that we’ll both never forget. We just want to take a step back and share that with you all. Throughout this journey, the podcast has been our weekly check-in with people who we love so much. Yes, there has been humor, sadness, frustration, joy, setbacks, and everything else along this journey. But coming into that finishing chute, breaking the unbreakable record... that was only possible because of love. And we love you all!

This is also the LAUNCH DAY for Huzzah, the new female athlete performance and health hub from Megan! It’s the culmination of so much work, and you’re going to love it. Follow now at the link below. 

Thank you all. If this is a dream, we hope that when we wake up, we remember what it felt like to know there were all of these people out there shooting big shots, being silly, feeling feelings, and shining their lights. 

Shoot your shot.

Follow Huzzah on Instagram: https://www.instagram.com/thehuzzahhub/

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