Well that's us half way through season 10 already, this season is going lighting fast! Bit like John on an interval sesh.

We're back to normal service this episode. John and Steven batter through a eccletic intro as they get excited about this weekends Chilli Trail Race amongst plenty more!

This week's guest Dave Shaw then joins the party as we get a chance to blether all sorts with mostly running related content.

Dave's latest escapade saw him have a magic day out on the Glasgow to Edinburgh Ultra Marathon, 55 miles of mostly canal toe path. Turns out Dave quite like canal toe path, thankfully.

But we get tore right into much more than that including Dave's running back story and then onto the juicy topic of Run Rhaw.

Dave is rightly proud of Run Rhaw, a community he's created in Dumbarton. It's fair to say it's caught fire, Dave tells us all aboout it. Inspirational stuff.

With all your fav YHRF bases covered this belter of a chat with Dave might well light your fire too! In aboot it y'all!

Find out all about Dave the Coach and Run Rhaw here https://www.runrhaw.com/