The Run Diaries

Nick Costantino and Forest Robinson
  • 0.0 (0)
  • Running
  • Updated Weekly

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.

Episodes

  1. 3d ago

    #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.

  2. 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!

  3. 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

  4. 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]

  5. 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

  6. 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

  7. Aug 7

    #5: Dion Finocchiaro - Coaching, Kids & A Shot At The Aussie Record

    A massive guest steps into the hot seat for Entry #05! We are joined by Australian 50km National Record holder (2:50:49), 100km World Championship rep and founder of Evolve Run Club — Dion Finocchiaro. Dion drops huge news on the mic, putting his intent out into the universe for a return to ultra-marathon competition with eyes set on another Australian record attempt next October. It’s a long runway with a lot of life to navigate between now and then, but the crosshair is officially locked in. Watch this space. 👀 We also break down the mechanics of coaching hundreds of everyday runners with Evolve Run Club, how life shifts when adding a second child to the stable, and complete our regular training week recaps. 🏃‍♂️ What We Unpack in This Entry: A Shot at the Aussie Record: Dion breaks down the itch to get back into the ultra pain cave, the target on the wall for next October, and what it takes to mount a national record attempt around family and business. Life with Two Kids: The reality check of balancing high-level athletics, sleep deprivation, and shifting daily priorities with two kids under two. Coaching & Evolve Run Club: Dion shares key coaching insights, scaling Evolve in 2026 Forest’s Melbourne Marathon Prep: The official kickoff of the build—setting the baseline and building the engine. Cosi’s Training Week: Niggles, Wind and Mile Reps The Coffee Interrogation & Wins: Forest pitches his Bialetti percolator setup and basic organic beans to Dion, plus our regular Win of the Week segment.

  8. Aug 1

    #4 - Lakeside 10k Post-Mortem, Windy 1k Reps & Foz Begins Melbourne Marathon Prep

    We are back for Entry #04 of The Run Diaries! Fresh off the back of the Lakeside 10k, we give an honest post-mortem of how the race unfolded, redlining on tired legs, and whether the game plan held up when the lungs started burning. From there, we dive headfirst into the Mental Arsenal: What exact tricks do you use to beat the friction and just get out the door when motivation is zero? What happens mentally at KM 7 of a 10k or rep 6 of a brutal workout when your brain starts screaming at you to quit? We also unpack the concept of "The Price You Have to Pay"—accepting voluntary discomfort as the ultimate prerequisite for growth. Plus, Cosi battles through 1k reps in relentless wind, Forest officially kicks off his Melbourne Marathon build, and we break down how to apply Naval Ravikant’s mental frameworks to running, life, and building resilience in the next generation. 🏃‍♂️ What We Unpack in This Entry: Lakeside 10k Race Recap: The splits, the execution, and the brutal reality of backing up a marathon block with a fast 10k effort. Mastering the Mental Game: Practical strategies for beating friction at the front door and navigating the "pain cave" mid-session. The Price You Have to Pay: Embracing discomfort, building mental calluses, and playing long-term games with long-term goals. Weekly Training Recaps: Cosi’s Tuesday 1k reps in the mother-f***ing wind and Forest's official start to his Melbourne Marathon prep. Pacing vs. Effort (RPE): How to throw target pace out the window when the conditions turn nasty and run strictly on effort. Join the Conversation What mental trick or phrase gets you through the darkest moments of a race or workout? Let us know in the Spotify Q&A section below! Support the Show: If you got value out of this episode, drop us a 5-star rating on Spotify or Apple Podcasts, hit subscribe, and share it on your IG story! Follow the podcast on Instagram: [@TheRunDiariesPod]

  9. Jul 24

    #3 - Ky Wynne on Building Athletes Edge, Watch Metrics (Numbers vs. Trends) & Lakeside 10k Race Preview

    Welcome back to Entry #03 of The Run Diaries. This week, we are joined by Ky Wynne, Co-Director of Athletes Edge Physiotherapy in Caulfield. Ky takes us behind the curtain on the entire inception story of Athletes Edge, sharing what it took to build a sports-physio clinic specifically tailored for runners and high performers from the ground up. We also dive into the biomechanics of transitioning out of a marathon build without breaking your body. Plus, we tackle the tech trap every runner faces: Watch Metrics. Are you letting your Garmin or Whoop dictate your mental state before you even step out the door? We break down the crucial difference between isolated daily numbers and true long-term trends. To wrap it up, we lay down our official Lakeside 10k Race Preview—analysing pacing tactics, course profiles, and how to execute on tired legs. The Origin of Athletes Edge Physio: Ky Wynne tells the raw story of the idea, the risks, and the execution behind founding Athletes Edge in Caulfield. Watch Metrics — Numbers vs. Trends: Why obsessing over daily HRV drops or single-run pace spikes is ruining your training—and how to evaluate macro 7-day trends instead. Lakeside 10k Race Preview: How to transition from heavy marathon mileage to redlining a fast 10k without blowing up in the first 2km. The Physio Reality Check: The most common injuries Ky sees when runners suddenly jump from marathon volume into high-intensity speed blocks. Weekly Training Recaps: Our wins, sessions, and recovery updates as we gear up for race day. Clinic: Athletes Edge Physiotherapy (Caulfield, VIC) Instagram: @athletesedgephysio Are you a slave to your smartwatch metrics, or do you run on pure feel? Leave your thoughts in the Spotify Q&A section below! Enjoying the show? Tap the 5-star rating, hit follow, and share this episode with your training partners. Follow the podcast on Instagram: @TheRunDiariesPod

    #3 - Ky Wynne on Building Athletes Edge, Watch Metrics (Numbers vs. Trends) & Lakeside 10k Race Preview

  10. Jul 16

    #2: The Gold Coast Post-Mortem, Liquid Carbs, & Shifting to Speed

    Fresh off the pavement from the Gold Coast Marathon, we are diving headfirst into the raw, unedited reality of the race weekend. Ever had that moment where the sheer scale of a goal keeps you up all night? From surviving a brutal 3:45 AM alarm to the electric energy of the start line, we are unpacking the entire journey—including the exact mental negotiations that happen when the legs turn to concrete at kilometer 34. We also break down the mechanics of the taper, and how we are instantly pivoting our winter training toward the Lakeside and Brighton Beach 10k speed blocks. The GC Marathon Review: The highs, the lows, and the psychological warfare of the back half of the race. Carb-Loading Without the Bloat: Why switching to liquid carbs was a complete game-changer to avoid feeling like a stuffed turkey before the starting gun. 🦃 The Power of the Pack: Why running with a solid pace group completely changes the physics of a long race. The Post-Race Pivot: How to handle the weird mental emptiness of the Tuesday morning after a major goal race, and how we're transitioning from heavy marathon mileage to high-intensity 10k training. The Weekly Rundown: Our Win of the Week, the Quote of the Week, and the media logs keeping us locked in. What is your absolute go-to pre-race routine or fueling strategy? Hit the reply button in the Spotify Q&A below and let us know! Enjoyed the entry? Hit that follow button, drop us a 5-star review, and share this episode with your running crew. Follow the journey on Instagram: @TheRunDiariesPod

    #2: The Gold Coast Post-Mortem, Liquid Carbs, & Shifting to Speed

  11. Jun 28

    #1 - Lucky Tickets, Coastal Miles & The Gold Coast Grind

    Welcome to Day One. After closing the chapter on Human Being School, we are officially logging the first miles of The Run Diaries. This is our audio journal—using the pavement as a vehicle to process real life, heavy training blocks, and everything in between. To kick off the new era, we’re unpacking one of the wildest strokes of luck imaginable: Forest’s all-expenses-paid, golden ticket to the Champions League Final in Europe. Then, we bring it back down to the asphalt to catch up on our racing block since April. We dissect the pacing at the Ballarat Marathon, Forest's lung-busting effort at the Lakeside 5K, and tackling the rolling hills of the Great Ocean Road Half Marathon together. Finally, we get into the gritty reality of Cosi's current Gold Coast Marathon build—managing the fatigue, the schedule, and the mental side of a high-performance block. Lace up. Let's go long. In this entry: The Rebrand: Why we pivoted to The Run Diaries and what you can expect from this new audio journal. The Champions League Miracle: How Forest casually scored flights and accommodation to the biggest football match in Europe. Race Debriefs: Honest breakdowns of our performances at Ballarat, the Lakeside 5K, and Great Ocean Road. The GC Build: A raw look at the physical and mental toll of Cosi's Gold Coast Marathon prep. Follow us on Spotify and turn on notifications so you never miss an entry.

  • 11 Episodes

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
    11
  • Rating
    Explicit
  • Copyright
    © Nick Costantino and Forest Robinson
  • Show Website
    The Run Diaries

You Might Also Like