In this episode, we're taste tasting gels so you don't have to. We're going to give it away the results, but we give gels the gels that a casual runner is most likely to find a go. The ones you find at Woolies or Coles, maybe a Supplemart, we're giving them a try and providing out honest recommendations.

But first, we CRAP on about:

• Setting a challenge for Hayden's wife to be a guest on the podcast
• Hayden's old man hamstring injury
• Shannon's lack of spatial awareness and the friendly ankle tippy taps she gives at Run Club

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In this episode, we're joined by Scarlett Duncan. She is the founder and head coach at DOSE Running, one of Perth's best run coaching services. Together we talk about:

• How Scarlett found a love for running and an ever bigger love for creating community
• What DOSE stands for and what it means to her
• How to ensure longevity as a runner
• Why the CRAP runner can benefit from run coaching

But first, we CRAP on about:

• Hayden's beef with the entire south island of New Zealand
• Shannon back peddling on hating running
• The saga of the Saturday long run that never happened
• CRAP getting an invite to our first event

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In this episode, we discuss some classic running cliches and if they have any merit:

• Run slow to run fast
• 80% easy / 20% hard
• Respect the distance
• No pain no gain
• The only bad run is the one you didn’t do
• The race is the reward for the training

But first, we CRAP on about:

• Doing your threshold during a Parkrun
• Excuses to stop for water in the middle of a session
• Shannon straight up not having a good time with her training

DUBBEL Discount Codes

• Complete Running Program - subscription service - usually $35 per month. Code “CRAP30” for one month free.
• Personalised run coaching - tailored service - usually $50 per week. Code “CRAP10” for $10 off for 4 weeks.

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In this episode, we're joined by Steve Komene. He is the founder of the @theearlyones_ run club, one of Perth's biggest run clubs. Together we talk about:

• What Steve defines as a casual runner
• Best PB list we have had so far…
• The origins of the @theearlyones_ run club
• Pride in the growth of the early ones community
• That one run he did in Bali

But first, we CRAP on about:

• Shannon threatens to give in to public pressure and resign as a casual runner
• Our thoughts on handball as an Olympic sport, not the school sport
• Hayden gets a rare double-check-in from his coach
• The secret to a PB is right after you get pregnant

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In this episode, we discuss what we listen to while we run and debate music versus podcasts, including:

• If listening to murder podcasts while you run makes you a serial killer
• Why podcasts help Shannon get through hard sessions
• Whether or not we wear headphones while we're racing
• Hayden's pre-rugby music routine
• Podcast and playlist recommendations

But first, we CRAP on about:

• Hayden going to Canberra to referee rugby
• How his hamstring injury is going
• Shannon making the podium for the first time
• Whether or not she can still call herself casual
• Our favourite Olympic moments from the past week

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In this episode, we're joined by Zane Walsh. He's a longtime friend of Hayden's and is the definition of a casual runner without the casual times. Together, we talk about:

• How he got into all six world majors
• His experience running each of them
• Tips for ticking them off the bucket list
• What he defines as a casual runner
• Other cool runs that you can do around the world

But first, we CRAP on about:

• Our favourite Olympic moments so far
• Shannon's new found love for archery
• Hayden's 5km PB attempt
• Shannon's pacing job gone wrong

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In this episode, we discuss some tips for those who are at the very beginning of their running journey, including:

• There's no shame in walking
• Running to time rather than distance
• Getting comfortable with being a bit uncomfortable
• The cliche of running slow to run fast
• Trying not to compare yourself to anyone else

But first, we CRAP on about:

• Hayden getting demolished at rugby
• Running with T-Rex arms when it's cold
• Getting abs in time for Shannon's wedding
• Rebutting our first listener complaint
• Ideas for a casual competitor at every Olympic event
  
  

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In this episode of CRAP, Hayden & Shannon discuss

• Two completely different training week outcomes.
• Garmin being a straight up bully.
• Predicted vs actual race times.
• Tips for training in winter.
• Temperature cut offs to help you decide what to wear.
• Some lovely feedback we received from a listener.

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