Hayden is on holidays and Shannon's brought in a ringer who is so far from casual. She's joined on this episode by her fiancé, Mackenzie Burgoyne, to talk about strength training for runners.

• Is strength training necessary.
• How many days a week should you be doing it.
• What are the key movements you need to incorporate.
• What role does protein and carbohydrates play.

But first, we CRAP on about:

• Mackenzie defending how he made it onto CRAP.
• The first time Shannon has had a higher mileage week than her fiancé.
• Their overnight hike on the Bibb Track.
• Macka's thoughts on the 620 group chat.

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