Some Work, All Play – Episode 293 Detailed Summary

Episode Title: Ultra Runner of the Year Rankings, Unintentional Low Carb Studies, Health Update, Continuous Lactate Monitors, and Blood Tests!
Release Date: January 13, 2026
Hosts: David Roche and Megan Roche

Main Theme

This lively episode of Some Work, All Play is an enthusiastic exploration of resilience in sport and life, practical recovery advice, up-to-date sports science, and a celebration of community. David shares his journey to being ranked fourth in the Ultra Runner of the Year (UROY) standings, intertwining themes of perseverance through failure, embracing vulnerability, and the value of support systems. Megan adds science-backed perspective on injury recovery, optimal athlete nutrition, and the need to challenge mainstream (and often misguided) dietary narratives for endurance athletes. The duo navigates a hefty mix of humor, vulnerability, research, and current events in running.

Key Discussion Points & Insights

1. David’s UROY Ranking & Reflections on Failure

[00:08–06:59]

• Emotional Retrospective: David discusses the disbelief and gratitude at being ranked fourth UROY, especially after a devastating DNF (Did Not Finish) at Western States. He thanks Megan for her unwavering support and credits the podcast and listeners for helping him find purpose in telling “stories at the edge.”
• On Public Failure:
  • “Maybe the lesson is just failure is cool... It's so scary before it happens... after, you no longer give any fucks. And that's where your power really shines.” — David ([01:23])
• Humor in Adversity:
  • David and Megan riff about a particularly awkward race photo, using the humor as a springboard to talk honesty and vulnerability in sport:
  • “Little penis, big tears.” — Megan ([06:07])
• Resilience and Support:
  • Megan: “Seeing that made me realize I haven’t failed enough in my life because I haven’t dreamed big enough.”

2. Injury Update & Healing Plan

[07:00–15:13]

• David’s Injury: After months of running through pain, David finally got an MRI for his heel—revealing a high-grade tear of the plantar tendon. He candidly admits to stubbornly ignoring his own and Megan’s advice to seek medical evaluation sooner.
• Learning Process:
  • “If you don’t run through anything, you’re not gonna run... But how could I have known it was this? Probably the severe sharp pain that didn’t get better and... didn't listen to my own advice.” — David ([11:36])
• Emotional Whiplash: David grapples with the juxtaposition of athletic highs (UROY ranking) while wearing a boot.
• Megan’s Insight: “The nature of being an athlete is you have these highs, and then you have a low sometimes immediately following. That takes so much courage.”
• Outlook: David reframes the injury as “a new story” and potential for future breakthrough, emphasizing that setbacks are integral to growth.

3. Science-Backed Recovery Protocols

[15:13–18:50]

• Nutrition Focus: High-protein, collagen, omega-3s, turmeric, glutamine for tissue repair and inflammation.
• Training Tweaks: Use of heat suit biking (citing a 2021 study on heat adaptation), aiming to maintain heart rate stimulus without foot load.
• Re-assessment of Health Data: David’s HRV is unusually high, surprising Garmin metrics and spurring musings about adaptability in training.

4. Megan’s Post-Pericarditis Comeback & "Brick" Distraction Blocker

[21:57–24:49]

• Megan celebrates her own health milestone—returning to hard workouts post-pericarditis, and prepping for a YouTube feature.
• "Brick" Device Discussion: Megan describes her $50 purchase designed to lock her out of social media apps.
  • David jokes: “We have these amazing technologies at our fingertips and then we have a new technology that makes that technology worse.” ([23:12])
• Megan highlights how the brick has made her more present, especially as a parent.

5. Product Recommendations: Fueling on a Budget

[25:43–29:47]

• Listener Q: “What would you buy with a $200/month nutrition budget from The Feed?”
• Top Picks:
  • General health support (First Endurance Multi V)
  • Inexpensive whey protein (Feed Lab)
  • Science in Sport Beta Fuel gels for training
  • “Fun extras”: Beta Recovery, feed socks (Megan’s pick), currency (ergogenic aid), broccoli sprouts
• Insider Praise: Anecdotes about superior customer service at The Feed.

6. Research Deep-Dive: Female Athletes, Energy Intake, & Menstrual Health

[30:00–47:04]

• Study One:
  • 94% of 35 elite Spanish female trail runners had clinically low energy availability.
  • Menstrual dysfunction prevalent; differences in carb types (complex vs. simple) and protein intake noted.
  • Megan: “Satisfaction bombs”—big, satisfying, complex carb meals—are often missing from under-fueled athletes’ diets.
• Study Two:
  • 72 female endurance athletes often met carb needs on rest days, but under-ate on training days, especially as training load increased.
  • Barriers to carb intake: time constraints, diet culture, body image concerns.
• Protein Prioritization Paradox: The most under-fueled athletes sometimes consume the most protein, reflecting a misplaced “protein good, carbs bad” mentality ingrained by broader diet culture—even in athletic circles.
• David’s "Food Pyramid" Rant ([42:31–46:39]):
  • David attempts, with mixed success, to connect new US food pyramid recommendations with entrenched anti-carb, pro-protein approaches that undermine athletic health (“All athletes are subject to that programming... even if you don’t think you’re part of diet culture, you probably are.”).
  • Quote, Megan (deadpanning): “Are you going to stand by that think piece?”
  • Quote, David (laughing at self): “No, no, I back it up!”

7. Making Money from Book Copyright and AI ([50:02–53:25])

• The hosts discover they will each receive $3,000 due to their book, The Happy Runner, being used to train AI models (Anthropic class action settlement). David ponders investing in new gadgets, like lactate monitors.

8. Fun News & Community Highlights

[53:26–65:45]

• Burrito League:
  • Update on the “burrito league”—a grassroots, Strava-based running contest centered on burrito shops. Community-driven, now spread beyond Chipotle to local joints across North America.
• Road-to-Trail Crossovers:
  • Shelby Houlihan sets a blazing course record at the Santan Scramble 26K, signaling faster road/track runners moving into trail ultras.
  • Molly Seidel’s debut at Bandera 50K—impressive win and foreshadowing an exciting Black Canyon 100K.

9. Gadgets: Continuous Lactate Monitors ([56:30–63:45])

• Prediction: David previously predicted continuous lactate monitors would revolutionize training.
• Reality Check: Discussion of the new non-invasive CORY monitor, which uses sweat. Its validation charts, initially impressive, turn out to be based on... horses.
  • Megan (roasting): "You were like, send me this chart... I was like, David, it says equine. This is done in horses." ([58:31])
• Cautious Optimism: Current tech’s scatter too great for actionable athlete use, but potential for a breakthrough is there.

10. Q&A Highlights

• Dating Apps for Trail Runners: Discussion of exclusive dating app “Raya” and whether ultra runners are “cool enough” for invitation ([66:41–70:41]).
  • David: “If you pass the Wikipedia test, maybe you can get on there.”
• Sleep-Supported FKTs: Proposal for sleep-mandatory FKT (Fastest Known Time) categories, allowing for more sustainable, joyful efforts ([70:54–73:35]).
• Athlete Blood Testing: Recommendations for where to get athlete-focused panels (Quest, Athlete Blood Test, InsideTracker) and what to look for ([73:55–75:27]).
• Downhill Training for Flatlanders: Listener tip on using backwards walking on an elliptical to train quads for Grand Canyon descents ([75:27–79:53]).
• Perception of Soreness: Some athletes’ perception and genetic response to muscle breakdown discussed.

Notable Quotes & Moments

• “Maybe the lesson is just failure is cool... after it happens, you no longer give any fucks about anything. That’s where your power... shines.” — David ([01:23])
• “Little penis, big tears.” — Megan ([06:07])
• “Seeing that made me realize I haven’t failed enough in my life because I haven’t dreamed big enough.” — Megan ([05:42])
• “If you don’t run through anything, you’re not gonna run.” — David ([11:36])
• “The nature of being an athlete is you have these highs, and then you have a low sometimes immediately following. That takes so much courage.” — Megan ([11:44])
• “We have these amazing technologies at our fingertips and then we have a new technology that makes that technology worse.” — David ([23:12])
• “You know what? All the trail running women are just like, I want that. Big juicy pumps.” — Megan ([87:52])
• “Everything about that think piece didn’t really work, did it?” — David ([46:00])

Timestamps for Important Segments

• UROY Reflections & Failure: [00:08–06:59]
• Injury Update, MRI, and Recovery Talk: [07:00–15:13]
• Science-Based Recovery Plan: [15:13–18:50]
• Megan’s Brick Device Tangent: [21:57–24:49]
• Fueling on a Budget Listener Question: [25:43–29:47]
• Female Athlete Nutrition Studies & Food Pyramid Rant: [30:00–47:04]
• Injury Mindset & Heart Rate Variability: [17:14–18:50]
• Making Money from AI Training of Their Book: [50:02–53:25]
• Burrito League Community News: [53:26–56:25]
• Continuous Lactate Monitor Discussion: [56:30–63:45]
• Q&A: Dating Apps, Sleep-Supported FKTs, Blood Testing, Downhill Training: [66:41–79:53]
• Listener Corner – Relationships and Big Juicy Pumps: [86:28–89:08]

Tone & Style

The episode radiates love, humor, and informed curiosity. Both hosts are open about personal vulnerability, blend real science with practical tips, and infuse every segment with silly, affectionate banter. Their language is casual, inclusive, occasionally profane, and deeply passionate about both running and fostering a healthy, happy athlete community.

Closing

This episode is quintessential SWAP: heart-on-sleeve, science-driven, and full of camaraderie. Whether you're an elite, hobby jogger, or dealing with life's setbacks, David and Megan’s blend of actionable advice, self-deprecating humor, and encouragement to “cherish every mile” make it a must-listen.

Big juicy pumps, y’all!