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

Follow us on Instagram and join the conversation - @casualrunnerspod

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