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