Some Work, All Play – Episode 297

Date: February 10, 2026
Hosts: David Roche & Megan Roche, M.D.

Episode Overview

This lively episode explores the evolving science and emotional journey of endurance training, with a central focus on long runs. David and Megan use their characteristic mix of enthusiasm, deep expertise, and laughter to examine optimal long run strategies, the benefits and risks of caffeine, the culture of endurance sports, and trending stories from the world of running, cycling, and the Winter Olympics. Along the way, they weave in listener questions, product recommendations, humorous anecdotes, and thoughtful commentary on the psychological aspects of athletic performance.

Main Themes & Discussion Points

1. Openness, Humor, and Channeling “David Hoggins”

• The episode kicks off with the hosts sharing their recent comedic attempts on Instagram, inspired by David Goggins, blending “masculine real talk with vulnerability and sensitivity.”
• Memorable quote:

  “Real Talk. A lot of motherfuckers want to know why I didn’t get undressed in the locker room. And the answer is because I feel insecure about my body.”
  (David, 03:19)

• This sets the episode’s tone of authenticity, self-acceptance, and the ability to laugh at oneself.

2. Megan’s Training Grind: Navigating the Dark Corners

• Megan details recent intense treadmill sessions (6×10 minutes uphill), sharing the challenge of “functionally overreaching” and experiencing emotional lows.
• The hosts reflect on handling mental obstacles during hard efforts:
  • Intrusive thoughts are normal, not signs of weakness.
  • Key strategies: fueling adequately (carbs and caffeine), recognizing the psychological milestones, and taking pride in showing up.
• Memorable exchange:

  “Every so often in workouts…there’s this little corner of my brain that’s like, girl, stop.”
  (Megan, 09:11)
  “How do you deal with that?”
  (David, 09:19)

3. Caffeine Adventures: Muscle and Mind

• Discussion of accidental high caffeine intake during training (Megan taking Hyperlite with 100mg per serving; a listener ingesting 1000mg on a long run), and individual genetic variability in caffeine response.
• Recognizing the performance and enjoyment gains—but cautioning on health risks and reading labels.
• Notable:

  “Respect, though. This could be the new frontier. Yes. Be careful, though.”
  (Megan, 12:45)

4. David’s Cycling Breakthrough

• David describes an impromptu Zwift effort, setting lifetime power PRs. He highlights the benefits of unstructured endurance cross-training, and the value of experimenting with training modalities.
• The conversation touches on handling criticism and “weight doping” accusations in the online cycling community.
• Sharp quote:

  “No, comments don’t really bother me anymore. I think everything about last year just made it so I’m free. I’m a free bird out there.”
  (David, 18:03)

5. Long Runs – Deep Dive

(Starts at 21:55)

Evolving Training Philosophy

• The hosts break down their latest views on long runs, debunking myths and offering science-backed principles:
  • Two Main Purposes: Aerobic adaptations (built by chronic volume, not just long runs) and mechanical (muscular) resilience (especially from downhill/eccentric loading).
  • Risk: Longer-than-normal long runs are the top predictor of injury. Weekly volume increases, in contrast, often reduce injury risk (24:33).
  • Endurance Culture Trends: Ultramarathoners are returning to “big long runs,” but the hosts are cautious—mechanical stress and recovery cost may outweigh marginal gains.

Practical Principles for Long Runs

• Long Run as a Workout: Treat it with purpose—include quality (threshold, tempo, progression).

• Careful Use of Super-Long Runs: Only go over 16ish miles with specific intent, favoring mechanical benefit over endless exhaustion.

• Back-to-Backs: Useful for adaptation, but only when justified, and favored for mechanical, not aerobic, benefit.

• Fueling: Every long run is a fueling practice—never intentionally deplete for “fat adaptation.”

• Run Structure Suggestions:

  • Progression, surges, floats (intentional pacing variety).
  • Occasional key workouts like “4×2 mile at threshold+marathon” or “marathon/10k alternation.”

• Memorable summary:

  “Practicing depletion just makes you good at fading. So feeling good is where it’s at.”
  (David, 37:24)

6. News & Case Studies from Endurance Sports

A. Lindsey Vonn’s Courage & Internet Critique (44:24)

• The hosts unpack the controversy over Lindsey Vonn racing the Olympics post-ACL tear, pushing back against online criticism with empathy:

  “Lindsey Vonn is Lindsey Vonn because she’s probably made a thousand similar decisions. That’s how she races—she goes for it.” (Megan, 46:08)

• Ethical lens: the importance of living in alignment with your own values, and coaches understanding athletes’ individual value systems.

B. Jesse Diggins’ Pain and Self-Acceptance (51:14)

• Discussion of Jesse Diggins’ NYT profile and the celebration (and danger) of extremes of endurance “pain.”
• Reflecting on personal growth through both injury and performance at the edge:

  “After going through all that [Western States], I have actually reached what I think is a place approximating true self-acceptance.”
  (David, 50:31)

C. Ski Jumpers, Doping, and Anatomical Loopholes (57:04)

• A bizarre story about purported hyaluronic acid injections in ski jumping for suit measurement “enhancements,” blending humor, physiology, and anti-doping ethics.

D. Jonas Abrahamsen & the Case for Finding Your Strong (61:46)

• Praise for pro cyclist Jonas Abrahamsen for success after gaining 20+kg and embracing a high-carb approach, as a blow to weight obsession in cycling and e-sports.
• Noted subtopic: Abrahamsen’s massive carb intake and the broader implications for fueling outside of training.

  “He was a traditional bike rider…realized he was restricting his body, and has become the ultimate powerhouse of the peloton.”
  (David, 62:02)

E. Shoe Reviews (67:20)

• In praise of the Adidas Evo SL (nostalgic Lunar Racer vibes, affordable, no plate), Norda 005, and the Nike Ultrafly 2, noting improvements and their suitability for long training miles or racing.

F. Quick Black Canyon 100k Predictions (70:36)

• A brisk preview of this Western States golden ticket ultra.
• Bold call: “Golden tickets are going to come from athletes that are all under the course record.” (Megan, 71:55)
• Announcements of key favorites (Anne Flower, Jen Lichter, Molly Seidel, Jim Walmsley—if racing—Francesco Puppi, Eli Hemming), while abstaining from picking SWAP athletes.

7. Hot Study: Sex Before Sport

(78:32)

• Review of a sports science study examining masturbation 30 minutes prior to exercise, finding very modest benefits in exercise duration, HR, handgrip strength—though hosts emphasize the limited practical and ethical relevance.
• Memorable moment:

  “However, these results should not be misinterpreted as evidence of an ergogenic strategy…small magnitude and high inter-individual variability of effects…” (Study authors, 82:33)

• Playful consideration of research methodology and general lack of impact on performance.

8. Listener Q&A: Shockwave Therapy for Plantar Fasciitis

(85:23)

• Weighing the benefits and risks between radial and focused shockwave; advocates starting with gentle approaches and personalizing treatment, but acknowledging high evidence for soft tissue injury benefit.

9. Product Shout-outs

• The Feed: Notable deals on supplements (bicarb, Dream Shot, etc.); importance of label reading.
• Janji: Desert Running collab with Aravaipa (art by Abigail West); thermal jackets, gender-inclusive artistry, and positive community impact.
• Second Wind Nose Strips: Superior to Breathe Right strips for sleep and training.

Notable Quotes & Moments

The Human Side of Performance

• Megan (09:11):
  “There’s this little corner of my brain that’s like, girl, stop.”
• David (03:58):
  “It’s channeling that idea of masculinity, but then putting it into a context of, like, openness and acceptance and sensitivity and more feminine energy, which is more of a powerful force in me.”

On Training Philosophy

• David (24:33):
  “Increasing long run distance relative to your longest run in the previous 30 days is the highest injury risk of training by far…But meanwhile, weekly volume has an inverse relationship.”
• Megan (28:33):
  “Muscular resilience that comes from downhills rather than whatever resilience comes from just beating your body up over a very, very long duration.”

On Changing the Sport

• David (62:02):
  “He’s the ultimate example of finding your strong.”
• Megan (62:28):
  “Cycling actually makes me sad because this [weight restriction] is such a problem…But athletes like Jonas Abrahamsen are pushing back against that.”

On Empathy and Values

• David (47:30):
  “Staying in alignment with your values is a really good way of thinking about these hard decisions when you’re unsure. And athletics is a great place to practice it.”
• Megan (50:31):
  “Being an athlete helps you live in alignment with your values because it does rip away some of the artifice.”

On Self-Acceptance and Growth

• David (50:31):
  “After going through all that…I have actually reached what I think is a place approximating true self-acceptance.”

Regarding Study on Sexual Activity Before Exercise

• Study Authors (82:33):
  “However, these results should not be misinterpreted as evidence of an ergogenic strategy…the psychological and ethical complexity…preclude any recommendation for deliberate pre-competition stimulation.”

Timestamps for Key Segments

| Segment | Timestamp | |------------------------------------------------------|------------| | Channeling “David Hoggins” & Humor | 00:01-04:17| | Megan Training Grind & “Dark Corners” | 05:35-10:57| | Caffeine and Fueling | 10:52-14:14| | Zwift/Cycling Breakthrough & Culture | 14:23-18:12| | Long Runs Explained – Deep Dive | 21:55-40:47| | News: Lindsey Vonn, Jesse Diggins, Values | 44:24-54:55| | Doping Loopholes in Ski Jumping | 57:04-59:15| | The Jonas Abrahamsen Story & Carbohydrate Intake | 61:46-66:00| | Shoe Reviews (Adidas Evo SL, Nike Ultrafly 2, etc.) | 67:20-70:36| | Black Canyon 100k Predictions | 70:36-78:00| | Science: Sex Before Sport Study | 78:32-84:44| | Listener Q&A: Shockwave Therapy | 85:17-89:50| | Product Shout-outs (Feed, Janji, etc.) | 19:10, 90:08| | Listener Corner & Closing Reflections | 91:02-end |

Tone & Style

True to “Some Work, All Play” tradition, this episode is fast-paced, irreverent, heartfelt, and rooted in both practical experience and scientific rigor. The hosts alternate between introspective confessions, enthusiasm for training science, passionate advocacy against diet culture, and vibrant, personal storytelling. Humor, honesty, and inclusivity are central—offering listeners not just training wisdom, but also psychological support and cultural critique.