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 Runners
• A change in course at Hayden's OG parkrun
• WARP calling out Shannon for doing a marathon
• The offical announcement of Team CRAP for Transcend

We 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