The Run Diaries

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!

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

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.

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!

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!