Some Work, All Play – Episode 30: Taper Strategy and Embracing Uniqueness in Work

Hosts: David Roche & Megan Roche, M.D.
Release Date: January 5, 2021

Overview

This episode dives into two main themes: lessons from sports stories (with a focus on Steph Curry’s journey) and how to embrace individuality and self-worth both in sport and life/work. The second half offers a science-driven deep dive into tapering strategies for runners, emphasizing individuality in both running and personal growth. As always, David and Megan infuse the episode with joy, humor, and memorable stories (including llamas, dog races, and chocolate croissants).

Key Discussion Points & Insights

1. Lessons from Steph Curry: Practice, Change, and Swag

• Steph Curry’s 105 Three-Pointer Streak ([00:32]–[01:13]):
  • Curry made 105 consecutive 3-pointers during practice. The hosts marvel at the sheer skill and routine behind such a performance.
  • David: “It’s remarkable to think about the amount of skill and practice and history that goes into that type of performance.” ([01:13])
• Transformational Change in Curry’s Shot ([01:54]–[03:16]):
  • Curry changed his shooting form as a teenager—his dad made him rebuild his shot from scratch, rendering him temporarily ineffective.
    • Quote from Curry: “I really couldn’t shoot outside the paint for like the first three weeks... All summer when I was at camps, people were like, ‘Who are you? Why are you playing basketball?’ I was really that bad for a month and a half before I finally figured it out.” ([02:23])
  • Lesson: Major growth often requires a painful, vulnerable period of being bad at something you once excelled at.
• Long-Term Commitment vs. Short-Term Feedback ([04:01]–[04:35]):
  • Many studies and coaches focus on the short-term costs of changing form, missing the long-term payoff (like Curry’s transformation).
  • Parallel drawn to running: changing stride or form can look unwise in the short run, but over years may yield big breakthroughs.
• Rejection & Perseverance ([05:10]–[05:56]):
  • Curry got no Division I offers out of high school, despite averaging 20 points/game—even the school his father starred for passed.
• Grit + Swag ([08:01]–[09:38]):
  • The hosts admire Curry’s blend of calm, confidence, and relentless positivity, honed by years of repetition and family support.
    • David: “He just shoots every shot and is like, ‘I am the baddest motherfucker in this place.’” ([08:34])

2. Embracing your Uniqueness through Sports & Life parables

• Dog Racing & Embracing Individual “Breed” ([10:24]–[13:24]):
  • Analogies from televised dog races—where dogs are measured against their breed’s average time, not against each other.
  • Takeaway: Don’t compare across irrelevant dimensions (age, gender, starting points). Focus on your own context and relative growth.
  • Big-hearted Last Place: The “Dead Effing Last” (DFL) award goes to a Pekingese, praised as “the slowest dog with the biggest heart.”
    • Megan: “They actually described the DFL award as the slowest dog with the biggest heart, which I think is a beautiful way to describe that award.” ([13:13])
• Chocolate Croissant Story (European Trail Race Anecdote) ([12:03]–[12:58]):
  • In a tough moment, Megan motivates David using humor, food, and a “we’re in this together” attitude. Running is about camaraderie, not just results.
• Lamar Jackson’s “Cramping Mystery” ([13:24]–[15:10]):
  • Football star Lamar Jackson leaves a game with “cramps,” stirring internet speculation that he just needed a bathroom break.
  • Megan’s favorite headline: “‘Did Lamar Jackson Run off the Field to Poop?’ and then the subtitle is ‘Everybody poops.’ That is a Ballin subtitle.” ([14:42])
  • Lesson: Everybody faces awkward setbacks—and it doesn’t mean the game is lost.
• Shey Peddy’s Perseverance and the Value of Being Ready ([15:10]–[18:09]):
  • Shey Peddy joined the WNBA at 30, after working as a video editor for the team. Later, she wins a playoff game for Phoenix Mercury with a last-second 3-pointer—against her former team.
  • David: “That’s what I call on... Shea Petty is the person that I want to channel in podcasting and running and everything else, too.” ([17:57])

3. Audience Q&A: Embracing Uniqueness in Work/Academia ([18:11]–[23:33])

Listener LA asks: What if my unique strengths aren’t valued where I am?

• Impostor Syndrome & Value of Unique Skills
  • Megan shares her experience feeling overwhelmed in her PhD program’s stats-heavy environment and identifies with the listener’s struggle.
  • Megan: “There’s certain points in epidemiology or my PhD program that I just have to get through. And those points don’t have to be A’s. And then there’s other points that I love... and those are the points that I can, like, embrace.” ([19:51])
  • David reflects on law school’s “gunners” and how he succeeded by not playing someone else’s game.
  • David: “Like those things that are unique... That’s the thing that will make you rise to whatever level you can get to in the future...” ([22:12])
• Practical Takeaways:
  • Find and double down on the parts of a job or program that are yours; don’t fret if you don’t excel at everything.
  • Uniqueness leads you to places you wouldn’t have predicted.

4. Tapering for Ultra Marathons ([23:36]–[29:53])

Listener KS asks: How should I taper for my upcoming 50k?

• Individualization is Key
  • Megan: “Every runner is so individual on this topic. And I think a lot of that too is related to what mileage runners are actually doing.” ([24:52])
  • David: “If you start to break it down into even more hyper individuality things like muscle fiber distribution... understanding that individualization is important.” ([25:19])
• Basic Taper Guidelines
  • 10–14 days out: Some workout intensity is helpful; keep strides or a short tempo within the taper.
    • Megan: “I will give athletes like four to five days out from race day like a 10–20 minute tempo...great for stoking that central governor.” ([26:02])
  • Last long run: 1 week out; not as long as usual.
  • Don’t reduce training too fast: For lower-mileage runners, dramatic taper can risk detrain.
    • David: “If someone’s running a 30 mile week and doing at 25% or 50% taper, that’s down to 10 or 15 miles a week... they might detrain.” ([25:19])
  • Muscle tension and rest: Striking the right balance is key (cf. Steve Magness). Don’t take extra rest days; keep muscle “springy.”
    • David: “You can think of it like a rubber band... you don’t want the rubber band to get too loose.” ([27:13])
  • Avoid NSAIDs close to race day—possible impact on muscle tension and kidney function.
• Psychological Side
  • Do not radically change your life schedule pre-race, just reduce mileage and intensity.
  • Address resistance to tapering—sometimes it’s an excuse.
  • Marry science with “Steph Curry swag”: believe in your preparation, even if you’ve “missed ten in a row.”
    • David: “Go into that race with swag. With that Steph Curry swag…knowing it’s going to go in even when it hasn’t gone in 10 times before.” ([29:29])
• Self-Love as Training
  • David: “I think maybe self love is the most important thing...give yourself the love each day with less stress, like understanding your body and going in with swag...” ([29:38])
  • Megan laughs at the mistaken (but welcome) double entendre.

Notable Quotes & Memorable Moments

• On Embracing Growth:
  • “Any change feels like that – anytime you decide to make a concerted effort to alter something that you’ve always done.” – David ([04:35])
• On Comparison:
  • “Let’s strive not to compare and to have really big Pekingese hearts and eat chocolate croissants.” – David ([13:24])
• On Perseverance:
  • “She was waiting for one on that plane to freaking Latvia, and then she was waiting for one in the corner three, you know, and she was willing to shoot that shot...” – David ([17:53])
• On Uniqueness:
  • “Those things that are unique that allow whatever that light is inside of you... That’s the thing that will make you rise to whatever level you can get to in the future...” – David ([22:12])
• On Tapering:
  • “Still do a long run a week out and then still do a workout race week – just make it light, make it controlled and go into that race with swag.” – David ([29:29])

Timestamps for Key Segments

• Steph Curry Deep Dive – [00:32] to [09:38]
• Dog Races & European Race Stories (Comparisons, Big-Hearted Last Place) – [10:24] to [13:24]
• Lamar Jackson & Shey Peddy Sports Parables – [13:24] to [18:09]
• Embracing Uniqueness in Academia/Work (Listener Question LA) – [18:11] to [23:33]
• Tapering for Ultras (Listener Question KS) – [23:36] to [29:53]

Tone & Closing

The episode is characterized by warmth, humor, and practical science, with a constant theme: whether in sport, science, or life, progress requires embracing discomfort, honoring your uniqueness, and approaching challenges with both humility and swag.

David & Megan: “We love you guys. Thank you everyone. Please sign, rate, review, whatever you do for podcasts. You’re the best.” ([29:54])