#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!