289. Threshold Training Explained, How To Run Strides, VO2 and Longevity, and The Best Story We Have Ever Told!

Some Work, All Play

David Roche and Megan Roche

Running, Sports

4.8 • 2.1K Ratings

🗓️ 16 December 2025

⏱️ 89 minutes

🔗️ Recording | iTunes | RSS

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Summary

We are still recovering from the laughs at the end of this episode! Before getting to that story, this one had a great training discussion on improving threshold performance. We dug down into why it’s more complex than just doing threshold workouts, and how you can put it into practice.

There was also a new study on VO2 and its relation to aerobic and lactate thresholds. We broaden it out to address recent conversations on VO2 and longevity. David went for a joke that almost ended the podcast altogether. You know, the usual.

And this one was full of great topics! Other topics: the hot tub science experiment, Megan’s inclusion on the Singletrack list for course records of the year, the most hilarious year-end list, David’s fueling realization, the continuation of the shoe saga, a study on breakfast and metabolic health, the Roast My Strava app, self-care gifts, how to run strides, peeing in longer races, overpronation and shoe choices, dressing in winter, rowing as cross-training, and the most beautiful Listener Corner message.

It ended with a story that we have been holding in for a full year. Stick around to the end for a treat.

We love you all! HUZZAH!

-David and Megan

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Transcript

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0:00.0	Woohoo. Welcome to the SomeWork All Play podcast. We are so happy to with you today. Happy Tuesday. It's just a... And I'm feeling reflective on this Tuesday. You're feeling reflective. What does that refer to? It's coming from the fact that I don't know if this podcast is one of our dwindling last ones as a result of your science experiments. Okay, okay. I think I know what you might be referring to. What science experiment? It's a great
0:20.9	question. What science experiment? We got a lot going on. At some way, we should do a video of all the different science experiments you have going on at one time. Yeah, yeah. And just be like, which one's working, which ones don't? And we might be filming my death. Yeah. Okay. Well, this refers to the fact that you're trying to make her hot tub warmer.
0:37.1	Yes.
0:37.5	And it is already, in fact, pretty warm.
0:39.2	Okay, okay.
0:39.7	Let's zoom back.
0:40.5	Let's zoom back. Let's zoom back.
0:41.2	and I need to defend myself here.
0:42.7	So first, we have talked about studies on the podcast,
0:44.7	including the most recent one that found a hemoglobin mass increase from hot tub use.
0:49.0	And they were going up to like 107, 108 degrees Fahrenheit.
0:52.0	We said don't do that because it's very dangerous.
0:54.2	You can die from this stuff as we're talking about now. But our hot tub says it gets to 1%. to like 107, 108 degrees Fahrenheit. We said don't do that because it's very dangerous.
0:56.2	You can die from this stuff as we're talking about now. But our hot tub says it gets to 104. And I don't think it gets above 102, Megan. I think it's just because it's been winter out. Your head is in the element. Sometimes it's been snowing. I've been going in with a hat with a pom-pom on top and I'm like, surely that's going make it warmer. But I feel like you're just skewed at this point. You're so heat adapted. You're
0:54.3	like 104 and got nothing on me. with a pom-pom on top, and I'm like, surely that's going to make it warmer. But I feel like you're just skewed at this point.
1:13.2	You're so heat-adapted. You're like 104 and got nothing on me. Well, I would have yelled at you and said you're a wrong bitch as of yesterday. But this morning, a thermometer came because I'm going to be doing the science experiment. And I set it up. It's a Wi-Fi thermometer, so I can read it on my phone.
1:11.7	And it said 104.7.
1:28.0	Yeah, I was like, see.
1:29.9	So it's already quite high.
1:31.1	Have you been following it? I would love to know how many times you log into that app and just watching it. Oh, yeah, yeah, yeah, yeah. You're like, we're going to be sitting there eating dinner tonight. you just be following it.
1:32.2	Be like, now it's 104.6.
1:39.1	Some people look at Pornhub and I look at the thermometer for the hot tub.
	...

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