Podcast Summary: Some Work, All Play – Episode 28: Six of our Favorite Workouts

Hosts: Dr. Megan Roche & David Roche
Date: December 22, 2020

Overview

On this lively and insightful episode, Megan and David Roche bring their signature blend of science, love, and humor to discuss six of their all-time favorite running workouts. Along the way, the duo covers athlete superstitions, mental approaches to training, playlist picks, the complexities of pregnancy for athletes, and the value of being a supportive teammate. The episode includes both personal anecdotes and practical coaching tips, making it an uplifting guide for runners of all levels.

Key Discussion Points & Insights

1. Numerology, Sports Legends, and Superstitions

• The Legend of Darrell Green: David kicks off with memories of NFL Hall of Famer Darrell Green, admired for returning a punt for a touchdown just after David’s birth and still running an elite 40-yard dash at age 50.
  • "He trotted out for the punt return. And what did he do? He returned it all the way for a touchdown." (00:39, David)
• Ronaldo’s Changing Jersey Numbers: Megan recounts how Ronaldo, despite his fame, wasn’t attached to his number, contrasting this with American sports superstitions.
• Personal Superstitions:
  • David reminisces about making deals with the universe (“If we come back and win... I promise to go to church every single Sunday”). (04:00)
  • Both admit to former cereal and clothing rituals, which faded for reasons of practicality and shifting priorities.
• Takeaway: Superstitions can be fun but aren’t necessary for performance. Flexibility and embracing uncertainty is a valuable skill for athletes.
  • "Superstitions are a way of trying to cling on to certainty. And I think that's why kids have them so much..." (06:04, David)

2. Embracing Humor & Lightness in Life

• SWAP Playlist Picks:
  • David’s pick: "I Just Had Sex" by The Lonely Island for its sheer silliness and energy boost during hard runs.
    • "Lonely Island, like, brings me back to that... life is serious and dark, but finding the light often requires a crap ton of work and energy." (08:39, David)
  • Megan’s pick: "Wait for It" from Hamilton, highlighting its themes of love, death, control, and vulnerability.
    • “Love doesn't discriminate between the sinners and the saints. It takes and it takes and it takes and we keep loving anyway.” (11:03, Megan, quoting Hamilton)
• Reflection: Humor and embracing the silly can be vital tools for personal resilience. The episode touches on comedian John Mulaney's struggles, underscoring the connection between lightness and darkness.

3. Athlete Health, Pregnancy, and Adaptation

• Experiences with Prenatal Vitamins and Expired Supplements: The Roches laugh over using expired prenatal vitamins during a running injury crisis.
  • "Turns out they're expired. But I'm just really excited to power my food baby with folic acid." (13:09, Megan)
• The Complex Choices Surrounding Pregnancy for Athletes:
  • Megan discusses the persistent, complicated calculus women make regarding pregnancy and athletic careers. There’s no “right time," and every experience is unique.
    • "Everyone is so strikingly different that there is no wrong answer... you're kind of just trying to find your way." (15:35, David)
    • "Every pregnancy is so different... Athletes may feel pressure to replicate what they see online, but individual variations are normal." (16:49, Megan)
• Coaching Reflection: There's interest in a deep-dive episode on women’s performance, fertility, and return to sport post-pregnancy.

4. Character, Support, and Team Spirit

• The Boban Marjanovic Story:
  • David and Megan are inspired by the NBA player’s reputation for kindness and uplifting teammates, even from the bench.
    • "He is literally the nicest human being I have ever met... He legitimately cares about everyone else doing well." (17:35, David)
  • Boban’s joy, humor, and ‘Santa-like’ hugs demonstrate the power of emotional generosity.
    • "He just changes you, man. He really does... He is changing people by giving them permission to be what is already inside of them." (19:43, David)
• Life Lesson: Being the source of positivity and support can be as important as athletic achievement.

The Six Favorite Workouts (Main Theme, 21:29 onward)

The core segment of the episode features short, science-backed, and deeply practical descriptions of six favorite workouts, tailored for runners of all backgrounds.

1. Diagonals (22:05) — Megan

• "Striding the diagonals (goal line to opposite corner) of a soccer field, jogging the goal lines, repeat for 5–30 minutes (or in sets, e.g., 3 x 10 minutes with rest)."
• Benefits: Simulates varied speed and terrain, builds running economy, and invokes athletic nostalgia.
• "It's one of those workouts that makes you feel like an athlete." (22:05, Megan)
• Translatable to trail running, adaptable for all experience levels.

2. Hill Beast (25:00) — David

• "Classic version: 10 min hill, 8 min hill, 6, 4, 2 minutes, running up (recovery = jog down) on a steep/difficult hill."
• Benefits: Musculoskeletal strength, threshold stimulus, climbing ability, and descending resilience.
• "It's the ultimate all-in-one power workout that can develop you in a lot of different directions." (26:40, David)
• David notes it was developed for sky running and used as a race-prep “confidence builder.”

3. Power Hour (Progression Run, 27:00) — Megan

• "Start at marathon effort, cut down pace each mile, finish around 10K pace. Goal: finish hands on knees."
• Benefits: Builds mental and physical toughness, mimics race-day pacing, boosts aerobic capacity.
• "It's a great confidence builder... a great way to show up for a big workout or a big day." (27:28, Megan)
• Variations: Power Half Hour (start at half-marathon effort, end at 5K pace). Given sparingly due to high demand.

4. Tempo + Intervals Combo (30:00) — David

• "E.g., 15 mins at threshold, 5-min ‘float’ recovery, then 10 mins at threshold, 5-min float, etc. Finish with high output (e.g., 1-min intervals or hills)."
• Benefits: Layered aerobic and anaerobic adaptation; 'supercharges' fitness.
• "You're throwing it all at your body... for a really productive adaptation stimulus." (32:52, David)
• Can scale from elite (e.g., Hayden Hawks "15-10-5" minute intervals), to beginner (e.g., 4 x 3 mins + 4 x 1-min faster intervals).

5. Screw Tighteners (34:19) — Megan

• "8–12 x 90 sec — first 60 sec controlled (5K–10K effort), last 30 sec faster (5K–3K+). 90 sec recovery."
• Benefits: Progresses within intervals; cultivates pacing discipline, speed, and finishing power.
• "It's a great way to keep things controlled... and then by the time that 60 seconds is up... it's time to rip." (34:19, Megan)
• Can be adapted for hills or tempos; used for sharpening ahead of fast races or as a 'finisher' session.

6. Three-Minute Party (36:09) — David

• "5–10 x 3-min efforts, hills or flat, 1–2 min recovery."
• Benefits: Running economy, all-around speed/endurance, and manageable progression.
• "Anywhere from five to ten of them... running fast paces takes less energy. That's the holy grail of running training." (37:34, David)
• Three-minute intervals are a “bread and butter” staple—versatile for many training cycles.

Notable Quotes & Memorable Moments

• On superstitions:
  "Superstitions are a way of trying to cling on to certainty." (06:04, David)

• On playlist picks:
  "Lonely Island, like, brings me back to that... life is serious and dark, but finding the light often requires a crap ton of work and energy." (08:39, David)
  “Love doesn't discriminate between the sinners and the saints...” (11:03, Megan quoting Hamilton)

• On pregnancy and training:
  "Everyone is so strikingly different that there is no wrong answer... you're kind of just trying to find your way." (15:35, David)

• On team spirit and Boban:
  "He just changes you, man. He really does... He is changing people by giving them permission to be what is already inside of them." (19:43, David)

• On the purpose of workouts:
  "Running fast paces takes less energy. That's the holy grail of running training." (37:34, David)

Timestamp Highlights

• 00:39: Darrell Green & NFL speed
• 04:00 – 05:13: Personal athlete superstitions
• 06:04: Psychology of superstitions
• 09:34 – 11:47: Playlist picks—humor and Hamilton
• 13:09 – 17:20: Prenatal vitamins, pregnancy decisions for athletes
• 17:35 – 21:11: Boban Marjanovic and the value of being uplifting
• 21:29: Main topic intro: Six Favorite Workouts
• 22:05: Diagonals explained
• 25:00: Hill Beast workout
• 27:00: Power Hour
• 30:00: Tempo + intervals combo
• 34:19: Screw Tighteners
• 36:09: Three-Minute Intervals/Party

Tone and Takeaway

The episode is friendly, spirited, and deeply encouraging. Both hosts blend science with the realities of daily life, always returning to the themes of flexibility, self-acceptance, and community. Runners are reminded that there is no single right way to train or live—each journey is unique, and every athlete’s (and human’s) quirks and struggles are normal and valid. The workouts shared are practical, adaptable, and rooted in both evidence and empathy.

Final Message

"Thank you so much for listening. Happy holidays... wherever you are right now, we're here for you. You're awesome." (38:16, Megan)
"Cut yourself and cut others a ton of slack. And you know, for us, the ultimate gift this year has been you all... This has blown us away." (38:29, David)

If you want practical running advice, a boost of positivity, and a reminder to embrace the messy, vibrant, unpredictable process of both sport and life, this episode is for you!