The Run Diaries

Nick Costantino and Forest Robinson
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The Run Diaries is an audio journal exploring the intersection of endurance running and real life. Join hosts Forest and Cosi as they use the pavement to process personal growth, life transitions, and the internal monologue of the long run. If you’re balancing heavy life demands with high-performance goals, this is your new running partner.

  1. 6d ago

    #13 - From 5km Lockdown Bubble to Chicago Marathon with Jordan Trevena

    Five years ago, Jordan Trevena laced up a pair of runners just to escape the four walls of his house during Melbourne’s 5km lockdown radius. In 2026, he put together one of the most complete racing resumes in Australian distance running: dropping a 15:55 5k at Lakeside, a 33:31 10k at Carman's, a 1:14:52 Half in Ballarat, a massive 2:37:02 PB at the Gold Coast Marathon, and backing it up with a 2:40:23 at the Chicago Marathon. In Diary Entry No. 13, Cosi and Foz sit down with Jordan Trevena—running coach at Evolve Run Club and Strength & Conditioning coach at Pulse 8. We dive deep into Jordan’s journey as a trans non-binary athlete carving out space in competitive distance running, break down the training methodology behind translating raw track speed into marathon durability, and bust the biggest gym myths that keep runners from lifting heavy. Plus, the boys run through their weekly training logs, and Cosi puts Jordan in the hot seat for a brand-new round of 5 in 5. What we cover in this episode: • Cosi & Foz Training Logs: Post-Melbourne Half recovery and Foz’s progression in his return-to-run block. • The Lockdown Origin: How Melbourne’s 2020 5km radius and 1-hour outdoor exercise limit accidentally built a 2:37 marathon engine. • Racing Authentically: Jordan’s experience navigating competitive athletics as a trans athlete, fostering community, and creating inclusive spaces. • The 2026 Speed Continuum: How early track races, a 15:55 5k at Lakeside, and a 33:31 10k at Carman's fed into a 1:14:52 Half in Ballarat. • The 2:37:02 Gold Coast Breakthrough: Pacing execution, nutrition strategy, and what it felt like when the marathon finally clicked. • Chicago Marathon Debrief: Tackling a World Marathon Major, international travel logistics, and grinding out a 2:40:23 on tired legs. • S&C Blueprint with Pulse 8: Why lifting heavy is non-negotiable for distance runners and the essential compound movements you can't skip. • Coaching at Evolve Run Club: Applying high-performance training principles to everyday runners chasing their own goals. • 5 in 5 with Cosi: Five rapid-fire questions covering race-day pain, gym non-negotiables, and super-shoe choices. CONNECT WITH JORDAN: • Instagram: @jordantrevena • Evolve Run Club: @evolverunclub • Pulse 8: @pulse8performance CONNECT WITH US: • Instagram: @therundiariespod • Stream on Spotify & Apple Podcasts If you enjoyed this episode, hit follow and leave us a 5-star review on Spotify or Apple Podcasts—it helps the show reach more runners across the community!

  2. Oct 30

    #12 - The Zero-Training Ironman: Farmer Strength, Finishing in Firefighter Gear & Embracing Discomfort with Tom Norman

    We just spent the last four weeks preaching taper science, threshold heart rate zones, and strict carb-loading protocols. In Diary Entry No. 12, we throw the entire endurance textbook out the window. This week, Cosi and Foz sit down with Tom Norman—a fifth-generation farmer from Illabo, NSW RFS volunteer, and absolute machine who lined up at IRONMAN Australia in Port Macquarie and completed the full 3.8km swim, 180km bike, and 42.2km marathon in roughly 16 hours on zero training. Tom takes us through the hilarious, gritty, and physically unhinged reality of putting an untrained body through 16 hours of non-stop endurance racing, why he suited up to run the final 1.2km in full NSW RFS firefighter turnout gear, and why actively choosing to be the "worst person in the room" is the ultimate catalyst for personal growth. What we cover in this episode: • Throwing Out the Textbook: Foz’s coaching brain short-circuiting over how the human body survives a 16-hour Ironman with no aerobic build. • From 200m Swim Trauma to 3.8km in Open Water: Getting pulled out of a school swim race for being too slow, and how that led to jumping into an Ironman swim years later. • Farmer Strength vs. Sports Science: The physical grit built working on the land in Illabo and why baseline resilience counts when fitness isn't there. • The Marathon Off the Bike: Stepping off 180km of cycling into a 42.2km road marathon, unconventional race-day fueling, and navigating the darkest mental miles. • The Final 1.2km in Full Fire Gear: Suiting up in heavy, heat-trapping NSW RFS turnout gear to close out the final stretch and the toll of those last meters. • The Mindset of Discomfort: Why Tom actively seeks out environments where he is the least qualified person, and the power of stripping away ego. • A Call to Young Runners: Why the Australian running community is prime for volunteer recruitment and how to get involved with the NSW Rural Fire Service. SUPPORT & CONNECT WITH THE MISSION: • Learn more about volunteering: nsw.gov.au/rfs (Join RFS) • Guest: Tom Norman (@aussiefarmertom) CONNECT WITH US: • Instagram: @therundiariespod • Stream on Spotify & Apple Podcasts

  3. Oct 16

    #11 - The Melbourne Marathon Post-Mortem - With Katherine Newton

    Welcome to Diary Entry No. 11! This week, Cosi and Foz are joined by Katherine Newton, distance runner and Head of Marketing at SHYU, fresh off running the Melbourne Half Marathon alongside Cosi. We put Katherine straight in the hot seat to break down her 21.1km performance—from navigating the Batman Avenue adrenaline trap to surviving the Albert Park grind—before diving into her athletic journey transitioning from VFL football to distance running, meeting the GOAT Eliud Kipchoge post-race, and how 5 months off with a sacral stress fracture completely reshaped her perspective on the sport. Plus, Cosi breaks down his race day execution, Foz shares what the carnage looked like from the coaching sidelines, and Katherine takes us behind the scenes of SHYU, marathon week culture, and why socks make or break your feet. What we cover in this episode: • From Footy to the Road: Katherine’s sports career in the VFL and the mental/physical transition from team sport to endurance running. • Meeting the GOAT: The surreal post-race moment crossing paths with Eliud Kipchoge. • The 5-Month Perspective Shift: Rebuilding from a sacral stress fracture 18 months ago and finding genuine gratitude for every kilometer. • Katherine’s Half Marathon Breakdown: Target pacing vs. race-day reality, battling through the mid-race slump, and hitting the turf. • Cosi’s Race Report: Pacing discipline, translating the 6x5min threshold session to race day, and surviving the back half. • Foz’s Coach's Eye: The sideline perspective—who executed their plan, who fell victim to the spectrum of delusion, and an update on Foz’s first runs back post-injury. • Inside SHYU & Modern Run Culture: Expo energy, cheer zones, avoiding blister disasters, and why technical socks became an essential performance piece. • The Golden Rule Check: Did Katherine and Cosi actually linger on the MCG turf to soak it in? • Post-Race Recovery: Navigating the post-marathon blues and what your training should look like over the next 10 days. CONNECT WITH THE GUEST:• Katherine Newton: @katherinenewton_ • SHYU Running: @shyurunning / shyu.com.au CONNECT WITH US:• Instagram: @therundiariespod • Stream on Spotify & Apple Podcasts Did you race in Melbourne this weekend? Slide into our DMs and share your race debrief with us! If you loved this episode, please leave us a 5-star rating on Spotify or Apple Podcasts—it helps us keep growing the community.

  4. Oct 6

    #10 - Melbourne Marathon Blueprint: Elite Start Lists, Sleep Banking, Carb Loads & The Golden Finish Rule

    It’s race week for the Melbourne Marathon Festival! In Diary Entry No. 10, Cosi and Foz deliver the complete execution manual for everyone taking on the 42.2km Full Marathon and 21.1km Half Marathon this weekend. We open with a massive milestone as Foz takes his first official running steps post-stress fracture rehab, before diving into the elite pro start lists, race-week taper protocols, sleep banking strategies, and complete race-day execution plans. What we cover in this episode: • Foz’s Return to Running: Milestones, physical check-ins, and returning to the pavement right as Melbourne race week hits. • Pro Start Lists & Elite Field Preview: Breaking down the top contenders and dark horses to watch across the Full and Half Marathon fields. • The "Sleep Banking" Strategy: Why you need to bank sleep across the entire week—building a fatigue buffer and adjusting bedtime gradually so you don't panic on Saturday night. • Carb-Loading Protocols: Differentiating the 48-hour load for the Full vs. the targeted 24-hour load for the Half. • Race Morning Logistics: Poo Time, Bag Drop, MCG precinct transport, and staying warm before gun time. • Dual Race Execution: Pacing Batman Avenue without burning early matches, drafting in packs along Beach Road, and fueling schedules • The Golden Finish Rule: Why you MUST linger on the MCG turf, look up at the stadium stands, and soak in the energy before rushing off to collect your gear bag. CONNECT WITH US: • Instagram: @therundiariespod • Stream on Spotify & Apple Podcasts Good luck to everyone lacing up in Melbourne this weekend! If you enjoyed this episode, please leave us a 5-star rating on Spotify or Apple Podcasts—it helps us keep growing the show!

  5. Sep 28

    #9 - Athlete Management, Peak Week Pitfalls & Mastering the Taper

    We are back in the studio after 3 weeks off the mics! In this episode, Cosi and Foz dive deep into the real core of marathon coaching and preparation: Athlete Management, Peak Weeks, and the Taper. We unpack why managing athlete expectations is just as critical as writing the training program. From handling runners who overcook their peak weeks to unpacking the psychological trap of taper anxiety, we look at what it takes to get an athlete to the start line physically fresh and mentally locked in. What we cover in this episode: • Athlete Management & Expectations: Why alignment between training data and target race pace is essential to avoid race-day failure.• Navigating Peak Week: How to handle peak volume, key workout execution (including Foz's 4x5km benchmark), and avoiding over-training right before the ramp-down.• The "Zoom Out" Taper Lesson: Why Fitness minus Fatigue equals Performance, and why running 100km in race week destroys race-day execution.• Rehab & Training Check-In: Cosi’s half-marathon progress and Foz’s return-to-run milestones. CONNECT WITH US: • Instagram: @therundiariespod• Stream on Spotify & Apple Podcasts If you enjoyed this episode, please leave us a 5-star rating and review on Spotify or Apple Podcasts—it helps us keep growing the show!

    #9 - Athlete Management, Peak Week Pitfalls & Mastering the Taper

  6. Sep 8

    #8 - Jack Hanley (The CRM) - Back Yard Ultras, The Gold Coast Double and Finding Love in Bali

    From meeting his now-partner Laura in 30°C humidity on a run in Bali to surviving 74 yards (496km) at the Sydney Backyard Ultra, Jack "CRM" Hanley joins Cosi and Foz to break down the tactics, mental shifts, and micro-details of high-level endurance. What We Unpack in This Entry: The Bali Spark: Cosi sets the scene of being on the footpaths in Bali with Continuum Athletics when Jack met Laura—and why run club matchmaking is replacing dating apps. Sydney Marathon Pacing: The mental transition from chasing personal PBs to carrying the pacer bib and holding the line for a pack of strangers on a rolling course. Sub-2:40 Speed vs. 74-Yard Survival: Comparing the acute physical burn of 3:45/km road marathon pacing against the endless psychological loop of a 496km Backyard Ultra. The Gold Coast Double & Base Mileage: How Jack backed up to PB in both the Half and Full Marathon across a single weekend, and the unglamorous years of building his aerobic engine. God-Tier Recovery & Breakthroughs: The exact non-negotiable recovery protocols Jack relies on under heavy load, plus the "aha!" training shifts that unlocked his sub-2:40 road speed. Join the Conversation & Support Spotify Q&A: Have you ever met a partner, best mate, or crew member on a group run? Drop your story in the Q&A box below! Support the Pod: Hit Follow, leave a 5-star rating on Spotify and Apple Podcasts, and tag us in your run clips on Instagram! 📲 Follow us on Instagram: [@TheRunDiariesPod]

  7. Aug 28

    #7 - Gladstone Victories, Sydney Marathon Preview, Brighton Beach 10k & The Injury Cycle

    From taking 1st place and breaking tape on local TV in Queensland to sending 7 athletes into the Sydney Marathon and facing a full midfoot stress reaction—Entry #07 covers the full spectrum of high-stakes marathon prep. What We Unpack in This Entry: Gladstone 10k Victory: Foz breaks down taking out 1st place at the Port to Park 10k, breaking tape, and deconstructing his Channel 7 news interview post-race. Sydney Marathon Preview: Foz transitions from athlete to coach as 7 of his athletes take on 42.2km. How to handle taper tantrums, last-minute panic texts, and execution strategies. Cosi’s Brighton Beach 10k Preview: Cosi sets the target pace and execution plan for his 10k benchmark session this Sunday inside the Melbourne Marathon build. The 3rd Cuneiform Plot Twist: Foz breaks down his official injury diagnosis—a full stress reaction in his 3rd cuneiform—and what midfoot bone stress means for his immediate training volume. Cosi’s "Speed Hump" Frame: Why injuries aren't race-ending catastrophes, but mandatory tax payments in every marathon block. How to flatten the emotional roller coaster and manage the down days without losing your sanity. Cross-Training & Non-Weight-Bearing Protocols: Protecting your aerobic engine through swimming, pool running, and cycling while letting bone stress settle. Join the Community & Support Spotify Q&A: What’s your go-to cross-training move or mental trick when an injury forces you off the road? Drop your answer in the Q&A box below! Support the Pod: If you enjoyed this entry, hit Follow, leave us a 5-star rating on Spotify and Apple Podcasts, and share a screenshot on your IG story! 📲 Follow us on Instagram: [@TheRunDiariesPod]

    #7 - Gladstone Victories, Sydney Marathon Preview, Brighton Beach 10k & The Injury Cycle

  8. Aug 14

    #6: Pre-Race Bowel Motions, Path Etiquette & What Comes Up in the Silence

    This week on The Run Diaries, Cosi and Forest dive headfirst into the hilarious and chaotic realities of being a runner—putting the ultimate taboos front and center, from mid-run stomach emergencies to shared path etiquette. We trade brutal pre-race toilet stories from Melbourne Marathon to Shizuoka Japan, break down runner and cyclist path etiquette after Cosi's Sunday long run, navigate the fine line between phantom niggles and real injuries, and test out two brand-new segments on beats and mental quiet. 🏃‍♂️ What We Unpack in This Entry: The Ultimate Runner Question: "Have you actually shat enough before leaving the house, or are you playing Russian roulette?" Pre-Race Gut Crises: Nick’s Melbourne Marathon toilet disaster, Forest’s pre-race panic before the Shizuoka Marathon in Japan, and the strangest places we've had to pull over mid-run. Sharing the Path: Cosi breaks down his Sunday long run, path etiquette, bell rings, and the unspoken rules of sharing space with cyclists. Training Weeks & Injury Management: Weekly mileage recaps, Cosi’s massive Win of the Week (the hamstring is NOT injured!), and knowing when to pull the pin vs. push through sickness and niggles. What’s On Your Playlist?: The tunes, BPMs, and audio keeping the legs turning over during workouts and long runs. What Comes Up in the Silence?: Ditching the headphones—navigating internal dialogue, anxiety, problem-solving, and mental quiet in the deep miles. Spotify Q&A: What's the strangest or worst place you've ever had to pull over for an emergency toilet stop mid-run? Drop your story in the Q&A below! Support the Pod: If you enjoyed this entry, hit Follow, leave us a 5-star rating on Spotify and Apple Podcasts, and share the clip on your IG story! 🔗 Join the Conversation & Support

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About

The Run Diaries is an audio journal exploring the intersection of endurance running and real life. Join hosts Forest and Cosi as they use the pavement to process personal growth, life transitions, and the internal monologue of the long run. If you’re balancing heavy life demands with high-performance goals, this is your new running partner.

Information

  • Creator
    Nick Costantino and Forest Robinson
  • Years Active
    2026
  • Episodes
    13
  • Rating
    Explicit
  • Copyright
    © Nick Costantino and Forest Robinson
  • Show Website
    The Run Diaries

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