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

Some Work, All Play

David Roche and Megan Roche

Sports, Running

4.8 • 1.4K Ratings

🗓️ 24 December 2024

⏱️ 90 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

We celebrated a wild year with a "No Secrets" Q+A episode! This one is full of fascinating topics, mixing science, theory, and hot takes into the perfect holiday stew.

The questions all came from podcast listeners on the following topics: how to think about gut training, Zone 2 heart rate and how terrible some online calculators are for athletes of all levels, our favorite speed workouts to gauge progress over time, incorporating cross training into long-term growth, specific guidelines for cross training like cadence and effort, adapting and performing at altitude, consistency during the holidays and why it's ok to take downtime, supershoes and ankle stability, how we think about running cadence and form, Kilian's tempo-after-intervals workout, and our current thinking on the 2025 Western States 100.

It's such a gift to record this podcast each week. Thank you all for everything, and happy holidays! You are the most special goats to us.

Always thinking of Kilian,

-David and Megan

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Transcript

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0:37.7	Woo-hoo. Welcome to the Some Work All Play podcast. We are so happy to be with you today. Happy Tuesday. It's Tuesday. And it's a special Tuesday because it's Santa Hat Tuesday over here. It's a good day. Yeah, you're wearing a Santa Hat and a crooked nose strip, Megan. You're bringing the Christmas Eve vibes to this episode. I know. Where's your Santa Hat? I can't do it. I get hot when I record these. It like turns on my metabolism fully as if you're doing a running warm up or something. And so if I was wearing a Santa hat by the end, I would be sweaty. I would need ice down here. I can't do a Santa hat on this episode. You need a Santa bucket hat. But just wait. I have a surprise for you. Watch this. Oh my God. You had ice under the Santa hat. It just went all over my feet. Just pulled off the Santa hat. Oh my God, you had ice under the Santa hat? It just went all over my feet.
0:39.8	Just pulled off the Santa hat.
0:40.8	Oh my God.
0:42.5	Was that your plan this whole time?
0:44.1	It was my plan this whole time.
0:45.3	Megan's bringing props.
0:46.7	Performance Santa hat.
0:47.7	Oh, my God.
0:49.3	Except now all the ice is on the floor.
0:50.4	So I kind of fuck that one up.
0:52.3	Oh, it was worth it for the joke.
0:55.3	I hope the ice clanking down came through.
0:59.3	As much like Santa coming down the chimney was that ice coming down and hitting me in the leg. The best gift, the best Christmas gift is ice. But yeah, it's quite enough that I got a Santa
1:03.6	hat, a nose strip, an actual bra brawl, super shoes. It's a good vibe, a good Christmas vibe.
1:10.0	Spandex, a very large bump. You are growing by the day.
1:14.1	We are right at the end right now. Like, induction date is scheduled for, can you tell them,
1:19.7	land? Are you way out to? New Year's Eve. Yes. Which is a fun induction date. Actually,
1:23.4	I don't think we've, it's been a long time since we've stayed up until midnight on New Year's Eve, and I'm pretty sure we're going to have an all-night air. So that's cool. This is amazing.
1:31.0	I mean, I never stayed up late. I've always been a morning person. I don't know how many times
1:35.2	I've actually reached midnight on New Year's Eve, certainly not in the last decade. And so
1:39.4	it's going to be so special because now we have an excuse to be party people. I know. Actually, going to be party people watching as many episodes of we need some show to figure out that we're going
1:47.7	to watch during this induction process. Yeah. And it's going to be fun. Yeah. So if anybody out there
	...

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