The Weekly Wrap – 10/3/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day everyone, and welcome back to another edition of The Weekly Wrap.
This week’s edition is packed with valuable takeaways to help you run smarter, stay strong, and keep progressing.
But first, a quick update on my own training.
Unfortunately, I rolled my ankle pretty badly during Saturday’s long run. I was excited to hit some local trails with mates, but just 3km in, my ankle rolled right over on a tree root. It’s a setback, no doubt, but after years in this sport, I know one thing for certain: wasting energy on frustration won’t help. Instead, I’m flipping the narrative and asking myself:
What can I learn from this?
How can I turn this into an opportunity?
For me, this means:
Understanding the mental and physical process of injury recovery, so I can better support my athletes when they go through the same.
Dialing in my rehab, focusing on what’s needed to rebuild strength and stability in my ankle to reduce the risk of recurrence.
Reassessing gear choices, were the new shoes suited to my running style.
Identifying weaknesses, what areas need more work? Do I need to improve strength, balance, or mobility to become more resilient?
With TDS in late August, there’s still plenty of time to regroup and rebuild. This is a great reminder that setbacks aren’t the end of progress, they’re an opportunity to fine-tune what’s working, what’s not, and where improvements can be made.
Let’s dive into this week’s insights, plenty of gold in here for your training!
Highlights of the Week
Last week, the only scheduled race was Six Foot Track Marathon, which, unfortunately, was cancelled due to Cyclone Alfred. I really feel for the Six Foot Track Committee, this decision was completely out of their hands. Ultimately, it came down to Crown Land and National Parks, who had to close sections of the park due to potential landslides, as well as Crown Land’s lack of funding to resurface access roads if they were damaged by support vehicles. A tough call, and no doubt a disappointing one for many runners, especially when the forecast rain subsided quite a bit.
One thing I’ve learned over the years with trail running is that your race is never guaranteed. We’ve had COVID, landslides, extreme weather, and bushfires disrupt major events, and this is a powerful reminder to focus on the process, not just the outcome. Because no matter how well you prepare, some things will always be out of your control.
This applies not just to race cancellations, but to training as well. Sometimes, it’s an injury, like my own ankle roll last weekend. Other times, life happens, unexpected weather, family responsibilities, or work commitments can disrupt even the best-laid plans. That’s why it’s important to step back and reflect on why you’re doing this in the first place.
A few questions I encourage you to ask yourself:
What am I enjoying most about my training right now?
Where’s a special place you get to run this week?
How is training improving your life outside of running?
A byproduct is: I often find that when someone has a clear running goal, their entire life becomes more structured. Their days have more rhythm, their food and sleep choices improve, and ultimately, they feel better, not just as an athlete, but in everyday life. That’s a pretty cool benefit don’t you think?
So while there are no race results to highlight this week, this is a great moment to pause and appreciate the process. Running isn’t just about race day, it’s about what training brings to your life.
Take a moment to reflect on that, and enjoy the work you’re putting in.
March Focus: Race Planning & Execution
Last week, we kicked off our March focus on Race Planning & Execution by breaking down how to map out your race strategy. Hopefully, you’ve started looking at your course profile, aid stations, and fuelling plan. This week, we’re taking it a step further, focusing on one of the biggest factors that determines race success: pacing.
Week 2: Dialling in Your Race Pacing Strategy
Race pacing is one of the biggest performance differentiators. Going out too fast is a common mistake, while being too conservative can leave time on the table.
Trail runners: Base your effort on terrain changes, using heart rate or RPE to adjust for elevation and technical sections.
Road runners: Use a negative split approach, starting controlled and gradually increasing effort.
Practical Tip: Try a race-specific tempo session, simulating your goal pace in a long run or interval format.
Prompt of the Week: Are You Training Hard Enough… Or Too Hard?
Most runners believe that working harder equals better results. But do you really know when you’re pushing the right limits or overdoing it?
This week, assess your training intensity:
Are you hitting your easy runs truly easy (conversational pace)?
Do you feel fresh for key workouts, or are you constantly fatigued?
Are you balancing stress (training) with recovery (sleep, nutrition, mobility)?
Training smarter often means running slower when you should and pushing when it counts. Are you getting the balance right?
Tip of the Week:
The Power of Habit Stacking – Tie training habits to everyday routines.
Example: Do calf raises while brushing your teeth. Small, consistent actions lead to long-term gains.
Upcoming Races & When to Start Training
Thinking about your next big race? The clock is ticking, and timing is everything when it comes to structured training. Whether you’re aiming to finish strong or chase a PB, the key is starting your program at the right time to ensure you’re fully prepared, physically and mentally.
Here’s a look at some upcoming races and where you should be in your training:
Ultra-Trail Australia (UTA) – 9 weeks until race week ❌ Too late to start a full program, training should now be course-specific with a strong focus on terrain, elevation, and race execution.
Gold Coast Marathon – 16 weeks until race week 🔄 You should be well into base training by now, building endurance, strength, and efficiency before sharpening race-specific fitness.
Sydney Marathon – 24 weeks until race week ✅ Perfect time to start a structured training program! This gives you enough time to gradually build a strong foundation and avoid last-minute panic training.
Ultra-Trail Kosciuszko – Plenty of time! 🧐 With a longer lead-up, consider running a smaller race in May or June to gain valuable race-day experience and test your pacing, fueling, and gear strategy.
If you’re targeting a winter or spring marathon or ultra, now is the time to start laying the groundwork. Build your base, lock in your structure, and set yourself up for success. The best performances come from smart, well-planned training, not last-minute cramming.
Client Spotlight: Warren Proctor
1. What is your go-to nutrition for long runs?
I’m a big fan of using two scoops of Tailwind per hour, which helps me stay hydrated by ensuring I drink at least 500ml of water. I also take a 30g gel to top up my calorie intake. Right now, I’m using Precision gels—they’re easy to digest and relatively mild in flavor. On race day, I stick to this strategy religiously.
2. What is your favourite training session?
My favourite has to be a group interval session—especially when we’re really pushing the pace. The post-workout coffee with mates and endorphin rush make it even better. My least favorite? Those really long solo runs programmed as fatigued runs on day two. I’ve actually found some of them to be just as mentally tough—if not tougher—than the Kosci 100-miler! But if there’s one thing I’ve learned, it’s that the sessions I like least are probably the ones I need the most.
3. Which race are you currently training for, and what motivates you to run it?
I’ve got a couple of key races lined up. First up is the Hyrox Pro Solo Championships in Chicago this June, followed by the TDS in Chamonix, France. The challenge will be switching gears quickly from Hyrox-style intensity to long endurance efforts for TDS, but I’m up for it. What drives me is the thrill of competing at a high level and seeing just how far I can push my body and mind. There’s something incredibly rewarding about testing my limits and finding out what I’m truly capable of. Having goals in the calendar keeps my training honest too. Looking forward to being out on the course with you, Matt!
Final Note
Training isn’t just about logging miles or hitting key sessions, it’s about building habits, adapting to setbacks, and staying consistent. Whether you’re dealing with an injury, recalibrating your race plan, or simply trying to balance training with life, the key is staying engaged in the process.
Success in running, like anything in life, comes from doing the little things well, day after day. It’s not just about race day; it’s about what you learn along the way. Stay patient, stay committed, and remember: your best performances come from the work you put in now.
Keep training smart, enjoy the process, and I’ll catch you in next week’s Weekly Wrap.
Cheers,
Coach Matty Abel