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Some Work, All Play

299. The Best Underdog Story, LT1 v. LT2 workouts, 3 Tips for Health, Science on Supershoes and Slower Paces, and Structuring Training Weeks!

Some Work, All Play

David Roche and Megan Roche

Running, Sports

4.82.1K Ratings

🗓️ 24 February 2026

⏱️ 103 minutes

🧾️ Download transcript

Summary

We washed all of our bowls THOROUGHLY before this great episode! A main topic was the story of US Ski Mountaineering at the Olympics, where Cam Smith and Anna Gibson had miraculous performances. 50 years from now, people will still be talking about this team with the impossible dream.

And this one had extremely interesting science that had us asking lots of big questions. We talked about a study on supershoes for slower athletes, another on red blood cell damage after ultramarathons, and a final study on foam rolling in cyclists. The red blood cell study brought up a fascinating question on the role of science communication in the social media age.

Plus there were tons of great topics! Other topics: the pee bowl controversy, Megan’s bike power breakthrough, David’s 3 tips on health challenges, why Alysia Liu might be our favorite athlete of all time, the SWAP training theory encyclopedia, LT1 v. LT2 workouts, when you’re ready to move up to ultras, balancing fun goals and long-term specificity, navigating grief, and our problems with excess intensity in some training approaches.

Alysia Liu: “I love sharing my story, my art, and the process of creation. Even if I make mistakes, they don’t disappear. Something still remains. They still become part of the story. A bad story is still a story, and I think that’s beautiful.”

That’s also what we say when we burp on the mic. We love you all! HUZZAH!

-David and Megan

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For training plans, weekly bonus podcasts, heart rate zones, articles, and videos: patreon.com/swap

Transcript

Click on a timestamp to play from that location

0:00.0

Woohoo. Welcome to the Summerk AllPlay Podcast. We are so happy with you today. Happy Tuesday. It's Tuesday. And I'm firing up our finest China on this Tuesday. Our finest China. I think I know where you're going with this one, Megan.

0:12.0

A finest China to pee in. Yes. You've got to fire it all up. Okay. So for those that didn't see it, Megan's YouTube video debuted on Thursday of last week.

0:22.6

It was the hardest workout we've ever done. People are loving it. Just going crazy forth.

0:26.6

They like it so much more than videos of me.

0:28.8

That is not true.

0:29.8

It is absolutely 1,000% true.

0:32.3

Not true. What makes you say that?

0:34.1

Literally every single comment on YouTube that you're not looking at. I'm responding to them. But the thing that has resonated most with the people watching that video is they saw the pee bowl. We talked about that on the podcast. I think some people thought we were joking. But nope, that made it into the episode. And what is most significant is that you did not use like an old piece of Tupperware or something like that.

0:54.8

You actually use the bowl. We serve our guests. Well, not anymore. Well, that's because it has entered circulation again in our house. You have to be honest. Okay, actually, so we have a cleaning service. Yeah. And they went down one day and I was like, oh, I got to remove the Tupperware so they don't find our crusty pea tuckware. So I took it and put it in our trash spot in the garage.

1:14.0

But I forgot to get it back out. And then in the morning of filming, it was like, oh no, I need something to pee in. For sure. And so I just went up into our closet where we keep our dishes and bowls. And I was like, what do we have? And we had a bowl. We had a bowl. A soup bowl.

1:42.6

Yeah. And so it made it into the video. And now the bowl is just in our pantry where we have our bowls. Well, the cleaning service went back down. Okay, that explained. And I forgot to grab it. And so they just put it in the dishwasher. And I saw it in the dishwasher. And I was like, oh no so I've actually removed it from but honestly the response to it

1:44.6

really shows me who are the real ones

1:46.6

and who are not who Who are just the pretenders? Because the pretenders are commenting, like, why would you ever do this? But the real ones are like, oh, of course. You know, because going to the bathroom for us would be upstairs. So it would be at least a minute more time, probably more. Well, as a mom, you're also walking upstairs, walking upstairs through Leo and Ali. And I cannot just walk upstairs past Leo and Ali after I have not been with them for 20 minutes. Like, that just does not happen. There's so many requests. Ollie would like crawl over and pull to stand at my feet and be like scream at me until I picked

2:14.6

him up. I absolutely agree with where you're coming from here. I am not giving you a hard time. I am

2:18.7

saying that you were the ultimate in authenticity and

2:21.4

realness because if you don't have a P-ball next to your treadmill, I don't think you really care

2:25.3

about your athletic growth. In fact, yesterday when I was doing my treadmill workout, I brought down

2:30.8

an old dog bowl and I realize now that as we're talking, I forgot to empty it out. You forgot to dump it out the window? I'm becoming the crust guy. Well, people are like, why don't you just go to REI and buy a camping toilet? And I'm like, that's logistics. You have to get, you have to empty the camping toilet. You have to take care of this camping toilet. It's like basically a pet at that point. And I'm like, all I want to do is pee in a bowl and dump it out the window. I want to pee in a bowl in peace and also on YouTube. Well, it was authentic to me. Oh, I love it. And I feel like we started the YouTube upstairs in our kitchen with two kids. And I felt like the context of peeing in a bowl when you have two kids upstairs would be understood. But clearly people who haven't had kids, like, don't get that. And it's mostly meant commenting that don't get it. I think the women understand. And I have been infected because I have an unavoidable urge to go pee now when I'm on the treadmill. In fact, I think I've ruined you because you can just look at the bowl. And I feel like the visual, like having it visually right there in front of you. And you're like, of course I have to be. I have to be. And it's only 10 seconds or whatever. If you just hop off, hop right back on. It's the perfect setup. It keeps your head in the game. to say other things in the game too. Keep your head in the game.

3:42.2

But it also just exemplifies your relationship with P overall.

3:47.1

So again, if I talk about this?

3:48.1

I think I know where you're going.

3:49.2

We just drove to where we record the episodes.

...

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