We put on some bouncy shoes for optimal energy return before this great episode! The main training discussion was a new study on a speed protocol that caused major improvements in high-level runners. We zoom out to discuss other studies that have similar findings, including one that provided a theory for mechanisms in slow-twitch muscle fibers. There is one thing almost every endurance athlete should be doing--short speed/hill repeats under 30 seconds. It's wild how simple it can be!

Before that, we got to share amazing news: we just got our hands on a trail supershoe that seems to channel the tech that changed the game in road running. The Adidas Terrex Agravic Speed Ultra is soft underfoot and built-up like its road counterparts, and it'll feel familiar to anyone who has had the silky smooth feeling of going fast in the new generation of shoes. We have some gripes (what is up with that sizing? Are they stable/durable?), but mostly we are excited about what it might mean for the future once this tech approach trickles down across the sport, including to training shoes.

And this episode was full of amazing topics! Other topics: matching outfits, the fun of track coaching, why trail shoes are lagging behind, what the future might hold for shoes based on the timeline from roads, running economy improvements after speed-based interventions, how to incorporate strides into a training plan, "delivering the message" in ultras, On sponsoring Zendaya, Allie Ostrander's win at the Portland Track Festival and why we think it's one of the best stories in sports, Shane Cohen's breakthrough win at the NCAA Champs, Parker Valby's dominance (and shoe craftsmanship), an AI song from a listener (plus other AI thoughts), a study on potential mitochondria-based changes from sodium bicarbonate, and hot takes.

If On has Zendaya, the SWAP podcast needs to get Timothee Chalamet. Someone text him for us!

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