In this episode, we're joined by Michael Le Page, President of the West Australian Marathon Club. WAMC is responsible for running a large proportion of the road races in Perth. Together we talk about:

• The many unknown aspects that go into organising a major running event
• The process that goes into shutting down the Cappuccino Strip (and other major roads)
• The incredible volunteer committee behind WAMC
• How many bananas you're allowed to take at the end of a race
• An opportunity for CRAP to commentate a WAMC race in 2025

But first, we CRAP on about:

• Our last week of training before the CRAP vs. OJ showdown
• Sydney becoming a world major (and if you'll see us there)
• Hayden running moustaches in honour of Movember
• Shannon getting an unearned shoutout on WARP

Follow us on Instagram and join the conversation - @casualrunnerspod

Hayden’s back, the co-hosts are reunited, and we’re helping you to get ready for summer running. Together, we discuss:

• Slowing the fuck down
• Slip, slop, slap and don’t underestimate a legionnaires cap
• Hydrate! Preferably with water but beer also works
• Be nice to yourself when everything feels hard and you wonder where your fitness has gone

But first we CRAP on about:

• Hayden’s holiday and close call at the North Korean border
• Shannon defending her 100m sprint title in a close finish
• Hayden’s baby calves
• Recent things we’ve permanently branded our bodies with
• Both of us bonking our first attempt at intervals in a few weeks

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Hayden is still on holidays, so this week Jordan Dinga joins Shannon to discuss the things we say to ourselves during a run:

• The appararent difference in men and women when it comes to thinking about food.
• Smiling to convince yourself that you’re having a good time.
• some personal mantras we use to help us through.
• input from our listeners on what’s going through their brains.

But first, we CRAP on about:

• How running became a team sport for Dinga after years of playing soccer.
• Our experinices being the support crew during different events.
• Some performances from other dubbel athletes that need questioning.
• The sudden surge of people trying to get into the 620 group chat.

Follow us on Instagram and join the conversation - @casualrunnerspod

Hayden is on holidays and Shannon's brought in a ringer who is so far from casual. She's joined on this episode by her fiancé, Mackenzie Burgoyne, to talk about strength training for runners.

• Is strength training necessary.
• How many days a week should you be doing it.
• What are the key movements you need to incorporate.
• What role does protein and carbohydrates play.

But first, we CRAP on about:

• Mackenzie defending how he made it onto CRAP.
• The first time Shannon has had a higher mileage week than her fiancé.
• Their overnight hike on the Bibb Track.
• Macka's thoughts on the 620 group chat.

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In this episode, we're joined by Oliver Black and Jesse de Rooy. They are long term 620 members and very recently completed their first every marathon. Together we talk about:

• Their definition of a casual runner
• Training for their first marathon
• Running three half marathons in a week in preparation
• A thorough recap of their two very different race day experience
• A whole lot of smack talk ahead of the upcoming CRAP vs OJ challenge

But first, we CRAP on about:

• Hayden holding down the fort while Shannon was on holidays
• A recap of how much Shannon lost in sweat while running in Cambodia
• Hayden confesses to being a kit wanker
• A call out to see if Coach Smithie bought anyone a beer after DNFing at Perth Running Festival

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In this episode, we are joined by guest host Ella Eastaugh ('East-or'). Ella tells us about her casual runner journey and her recent PB attempt before we provide some casual commentary on pacing strategies ahead of the Perth Running Festival.

But first, we CRAP on about:

• What is the difference between a tempo and a threshold?
• Ella takes on Mount Burswood for her 5km PB
• Hayden plays a game of duck, duck, run away...

Follow us on Instagram and join the conversation - @casualrunnerspod

In this episode, we're joined by Havi Govender. He is an accountant by day (we know, another one) and when he's not crunching spreadsheets, he is also co-founder of @bbc_runclub (Banana Bread Chasers RC). Together we talk about:

- How BBC became the tastiest run club around
- Havi tells us about the BBC community
- COOOOOOOOOPS
- What makes a good Banana Bread?
- Havi shares his secret banana bread combo

But first, we CRAP on about:

- Our smallest training week so far
- Blue tick verified? Hayden explains why
- Shannon considers a cocktail mile, without the running

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In this episode, we talk about comparison culture, the thief of joy. We share our own experiences and a couple of hot takes on what we think you can do to help snap yourself out of it. Maybe its not always about running faster than someone else?

But first, we CRAP on about:

• How far would you go to steal a Strava segement?
• Shannon realises she is about to hit a run club milestone
• Hayden hasn't run on a Sunday since...when?

Follow us on Instagram and join the conversation - @casualrunnerspod