Hayden and Shannon forgot to organise a guest for this week's episode, so they're going solo and catching up on the latest goss:Shannon's first time at Manning Park Trail RunnersA change in course at Hayden's OG parkrunWARP calling out Shannon for doing a marathonThe offical announcement of Team CRAP for TranscendWe also answer some listener questions, both serious and frivolous:Is Hayden chief bridesmaid at Shannon's wedding?Sock sock shoe shoe, or sock shoe sock shoe?Should you put race times in your Insta profile?When is the last time we tried to do a backflip?What is conversational pace?When is the merch coming?Follow us on Instagram and join the conversation - @casualrunnerspod

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