The Weekly Wrap – 19/5/25
Your Weekly Dose of Running Highlights, Tips, and Motivation - Brought to you by Coach Matty Abel
G’day and welcome
It’s been a massive week across the Academy and the Australian running scene.
Front and centre was Ultra-Trail Australia (UTA), the biggest trail running festival in the Southern Hemisphere, now in its first year as a UTMB World Series Major. The atmosphere up in the Blue Mountains was electric. Honestly, the biggest crowds I’ve seen since I first toed the line there in 2011.
Trail running has evolved dramatically over the past decade. I still remember lining up for my first UTA with a backpack and makeshift bottles made from San Pellegrino with kids’ pop-top lids, soft flasks didn’t even exist back then. To see how far the gear, the sport, and the community have come is incredible.
To everyone who raced, whether you finished or not, getting to the start line is a win in itself. That alone puts you in a small percentage of people who are willing to commit, show up, and test their limits.
If there’s something you’d like covered in an upcoming Wrap, race prep, mindset, nutrition, pacing, send me a DM on Instagram or email.
Let’s get into it.
Team Highlights
It was a huge weekend globally, with Academy athletes racing in events across four countries:
Brooklyn Half Marathon (USA)
HYROX South Korea
Ultra-Trail Australia (Blue Mountains, NSW)
Sydney 10K (Sydney Olympic Park)
There were highs, breakthroughs, and a few tough learnings, especially from the brutal UTA courses, where we saw a handful of DNFs in both the 100 Miler and 100K. Nutrition played a major role for many, reminding me of the quote:
“You don’t rise to the level of your goals. You fall to the level of your systems.” – James Clear
That said, there were standout performances that deserve recognition:
Jared completed the inaugural UTA Miler, an epic effort over a truly punishing course.
Amanda placed 12th overall in the UTA 100, a strong result in a world-class field.
Several runners set personal bests across the UTA events and beyond.
A big congratulations to everyone who raced. Whether you broke through or battled through, the lessons will carry you forward.
Personal Highlights
This week I raced the UTA50 as a simulation for TDS later this year. It was a solid day out and gave me exactly the data and experience I needed.
Key Positives:
No cramping, thanks to improved electrolyte strategy
Maintained 80–90g carbs per hour, which is right on target
Practised using poles under fatigue
Most importantly, finished feeling strong, all things considered
Work-Ons for TDS:
Hip flexor strength: Fatigued late in the race, likely from long descents plus pole use
Running with poles: Reverted to hiking, need to improve rhythm and technique
Endurance: The final 10k hurt, but expected given my longest run prior was 30k
Descending under fatigue: Need more resilience late in longer runs
Footwear: Will trial more cushioned shoes, feet were sore by the end
All up, a great test and a good confidence builder. With 14 weeks to go until TDS, the priority now is recovery and nailing consistent, progressive training blocks.
Check out my race HERE
May Focus: Recovery & Adaptation
“You don’t get stronger from training. You get stronger from recovering after training.”
This month is all about absorbing the work you’ve done, turning effort into adaptation. We kicked off with recovery fundamentals (Week 1) and dove into The Big 3, sleep, nutrition, and stress (Week 2).
Now in Week 3, we’re focusing on Mobility, Stretching & Self-Maintenance.
Should Runners Stretch?
Yes - but the type and timing matter.
Before runs: Dynamic drills (leg swings, hip openers) to prepare the body
After runs or before bed: Static stretches to improve flexibility and down-regulate the nervous system
Best Mobility Drills for Runners:
World’s Greatest Stretch (hip + thoracic)
Couch Stretch (hip flexors/quads)
90/90 Rotations (hip mobility)
Wall Ankle Dorsiflexion Drill (stride efficiency)
Foam rolling (glutes, quads, calves)
Self-Assess: Are You Mobile Enough?
Can you lunge, toe touch, and squat without restriction?
Are you noticing tightness after back-to-back sessions?
Is poor mobility impacting your stride or posture?
Action Step: Choose 2–3 mobility drills and complete them 3 times this week, ideally after runs or strength work. Small shifts here can unlock significant performance gains and reduce injury risk.
Prompt of the Week: Race Day Prep: Do You Have a Strategy?
Fitness gets you to the start line. Strategy gets you to the finish.
Have you practised race pace efforts in training?
Do you have a clear fuel plan?
What’s your pacing strategy? Conservative start? Strong finish?
Whether you’re aiming for a PB or a breakthrough, map your approach before the gun goes off. Winners don’t just train harder, they prepare smarter.
Tip of the Week: Optimise Your Post-Run Recovery
What you do after your run is just as important as the session itself.
The 30-minute post-run window is key: your body is primed to absorb fuel and rebuild. Aim to consume:
Carbohydrates to replenish glycogen
Protein (20–30g) to aid muscle repair
Research shows this combo reduces soreness, improves muscle recovery, and supports training consistency over time.
Simple Options:
Protein smoothie + banana
Greek yoghurt + muesli
Eggs on toast with a side of fruit
The sooner you refuel, the faster you recover. Prioritise this window.
The weekly wrap supporter - Pace Athletic
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That’s why I’ve partnered with Pace Athletic for over a decade. Weekly Wrap readers receive an exclusive discount in-store and online.
Visit any Pace Athletic store or shop online using the link below and mention you’re part of the Academy.
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Final Note
This week’s Wrap covered a lot, from the electric atmosphere at UTA and some standout team results, to key takeaways from my own UTA50 training race, and the importance of mobility in making your training gains stick. We also dove into the critical role of post-run recovery and why strategic planning, not just fitness, makes or breaks race day.
As always, I hope something in here helped shift your perspective, reinforce a good habit, or sharpen your focus for the week ahead.
Quick heads-up:
There will be no Weekly Wrap next week as I’ll be in Austin, Texas, supporting a client at the Go One More Backyard Ultra. It’s going to be a huge experience, and I look forward to sharing insights and stories from the event when I’m back.
Until then, train smart, recover well, and keep showing up.
See you next week,
Coach Matty Abel