This week, we're joined by Sean Butcher, a DUBBEL athlete who we've got on just in time. Together we chat about:

• The classic journey from primary school cross country star to COVID runner
• Getting a coach and actually doing the work
• Competing against yourself and blocking out the noise
• Balancing training when you start work at silly o'clock
• If debuting in the marathon with a sub-3 makes you a show off

But first, we CRAP on about:

• Hayden doing zero kilometres
• Shannon whipping out a 20km long run
• Harry Styles running a sub-3 marathon
• Shannon and Macka taking a bubble bath (IYKYK)

Follow us on Instagram and join the conversation - @casualrunnerspod

Hi all, sorry for the audio again. Felix was trying to be the star of the show and turns out crying is a tricky sound to remove...

Anyhow, we're doing a solo ep this week, so join us as we unsurprisingly manage to fill an hour with no difficulty at all. We cover:

• Who would be our third co-host if we pulled a WARP
• Athletics World Champs
• How much do we eat in a day?
• Our shoe rotation and recommendations
• Pre and post race routine
• When and why we started with a coach

Follow us on Instagram and join the conversation - @casualrunnerspod

Please excuse the audio in this week's intro. Hayden is dying of man flu and Shannon couldn't be bothered editing it to try and improve it.

This week, we're joined by Lily Gresele, founder of How To Be Well, a mental health and wellness online community. Together we chat about:

• Being a professional athlete in primary school
• Dealing with the mental and physical challenges of competitive gymnastics
• Resetting and rewriting your life after burn out
• Her passion for mental health advocacy
• Founding How To Be Well and going all in

But first, we CRAP on about:

• Hayden's down with the flu
• Shannon actually trained
• The Flanno 5k
• Finding CRAP fans in the workplace

Rabbit Holes:

• Tom Phillips
• The Summer I Turned Pretty

Follow us on Instagram and join the conversation - @casualrunnerspod

This week, we're joined by the surprise guest Zane promised us, and in the biggest surprise of all, it's actually Hayden.

The sneaky weasel did Sydney Marathon last weekend, something which he kept quiet from all bar two people since he signed up last year.

Shannon did not handle being kept in the dark well, so we're sorry to say your running podcast besties are beefing and this may be the last episode of CRAP.

Follow us on Instagram and join the conversation - @casualrunnerspod

This week, we're joined by Marc Smith who found himself as a guest on the podcast simply by asking (it really is that easy). Together we chat about:

• The Last Man Standing competition he started and got 50 people involved in
• How they encouraged new runners to be part of it
• The rules and reasoning behind the strange four strike (not three) policy
• Some trash talk on the others left in the comp
• Who he thinks will win it overall
• Not actually being remotely casual himself

But first, we CRAP on about:

• Shannon's down with the flu
• Baby McGregor's weekend tantrum interrupting parkrun
• A comprehensive explanation of rugby's overtime rules

Rabbit Holes:

• Japanese bakeries
• Taylor Swift

Follow us on Instagram and join the conversation - @casualrunnerspod

Last weekend, Team CRAP took on Transcend Trails and we'll admit up top we were defeated by Team WARP.

In this episode, our team (Hayden, Joel, Macka, Sarah, and Jack) come to you from the course, as they documented their legs in realtime as they happened.

But first, we CRAP on about:

• Whether or not it's okay to still get a Santa stocking in your 30s
• CRAP planning a season best attempt at the next DUBBEL parkrun
• Shannon firing Smithie and getting a new running coach
• A disastrous ChatGPT failure

Follow us on Instagram and join the conversation - @casualrunnerspod

It's Transcend Trails week and there's a piece missing from the CRAP puzzle... until now. We're proud to introduce the final member of our team, and the nicest guy in existence, Joel Lambert to the podcast. Together we chat about:

• Why it's taken us until this point to have him as a guest
• Transitioning from road to trials
• Why he's excited to do an ultra
• Some assistance for his shit talking
• Balancing work, uni, and running

But first, we CRAP on about:

• Shannon's latest travel destination
• Baby McGregor's first parkrun volunteer
• A shoutout to part-time 620 member Georgina Kenny

Follow us on Instagram and join the conversation - @casualrunnerspod

CRAP has racked up a half century. That's right, we made it to 50 episodes and to celebrate, we have a VERY special guest joining us. You've heard us mention his name more and more over the months, and we're so delighted to welcome CRAP super fan and all round great guy Brodie Clark (@_cowboyclark_). Together we chat about:

• A raw and honest story of how he got into running
• Dealing with body image issues as a man
• Changing your outlook on exercise
• How the podcast has changed his life
• Shannon not knowing who he was for months

But first, we CRAP on about:

• Our training weeks (not much to report)
• Shannon's realisation that she hasn't raced at all this year
• A new suggestion for the CRAP vs OJ challenge

Follow us on Instagram and join the conversation - @casualrunnerspod