The Weekly Wrap – 20/1/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
Hey everyone,
Welcome to another edition of the weekly wrap! Can you believe how quickly the year is flying by? We’re already nearing the end of January, and it’s been fantastic to see so many returning runners back in the academy, along with some fresh faces joining us.
Races are approaching fast, with the Buffalo Stampede at the end of March, the Sydney HOKA Half Marathon in early May, and Ultra-Trail Australia later in May. When we break these races down into training phases, it’s scary to think that Ultra-Trail Australia is just three phases away!
This past weekend was a busy one across the academy, with plenty of baseline testing. These tests are invaluable, they help me determine the precise pace zones and heart rate thresholds for each runner. This enables us to train smarter and more effectively while gaining a better understanding of how factors like heat, technical trails, and steep inclines impact heart rate on the trails.
If you’re signed up for the Sydney HOKA Half Marathon or Ultra-Trail Australia, our programs kicked off today! It’s not too late to get started, send me an email at coaching@mattyabelrunningacademy.com, and I’ll assist you with the best steps to get on track.
Let’s dive into week ✌️ of 2025!
Highlights
A big shoutout to all runners who took part in the Sydney Trail Series over the weekend! These local races are fantastic opportunities to use as training races. They provide a great chance to practice running in a race environment, identify areas for improvement, and test your nutrition strategy. By learning from these experiences, you’ll be better prepared and more confident when it’s time for your A race. It’s also a great way to manage pre-race nerves, so you can focus on executing your plan with confidence. Well done, team!
Over in New Zealand, Caleb is making impressive progress on his fast-packing mission along the Te Araroa Trail. He has now reached the South Island and is currently tackling the Marlborough Sounds segment. Keep it up, Caleb!
January Focus
As we continue into the new year, I want to revisit the importance of nutrition, especially breaking down your macronutrients. Proper fuelling is key to recovery and performance.
I recommend using ChatGPT to log a couple of days of your nutrition, focusing not just on total calories but on carbs, protein, and fat. As mentioned last week, when I did this in December, I noticed I was falling short on protein. Using ChatGPT’s voice command made tracking easy, and I could adjust my intake throughout the day.
Actionable steps:
Log at least two days of your nutrition, focusing on macronutrients.
Adjust your intake based on what you find (like I did with protein).
If you have a device like Garmin or Whoop, track your calorie output to balance your intake.
By checking in with your nutrition each week, you’ll better fuel your training and set yourself up for progress.
Prompt of the week
What do you need to achieve or accomplish between now and standing on the start line of your next race to give yourself the best opportunity for success?
For me, as I train for TDS in August, my focus is on improving in-race nutrition and hydration, particularly at altitudes above 2000 metres. I also need to increase my weekly elevation gain and work on my technical downhill running.
What about you? Take a moment to reflect on your upcoming race and identify key areas to focus on for the next few months. Is it strength, speed, nutrition, or something else? Let me know
Tip of the Week
For my ultra trail runners, carrying mandatory gear can often make your pack bulky and uncomfortable. A handy hack I used at Ultra Trail Kosciuszko late last year was ordering vacuum-sealed bags from Amazon. These bags come with a hand pump that allows you to vacuum seal your gear, making it more compact.
I packed my mandatory gear, like thermal pants and a thermal top, into these bags, vacuum-sealed them, and significantly reduced the bulk in my pack. This made a huge difference in comfort during the race and allowed me to carry everything I needed without feeling weighed down.
Give it a try for your next race, and let me know how it works for you!
Client Spotlight: Shannon McGowan
1. What is your go-to nutrition for long runs?
I’ve been using Winners gels. Alongside tailwind or an electrolyte product. During events, I’ll have the odd red frog or slice of fruit at an aid station.
2. What is your favourite training session?
If I get an easy run in at work, it is always a bonus. Also like gym and Reformer Pilates sessions.
3. Which race are you currently training for, and what motivates you to run it?
It was Kosci 50. Next step up in relation to distance. Plus running in a beautiful part of the country.
Final Note
Thank you for tuning in to our second weekly wrap of 2025. I’m truly grateful to have you here. If you ever have any feedback or questions, please feel free to reach out to me via email or Instagram. Each Sunday, you can also ask a question on my Instagram, and I’ll do my best to answer as many as I can on Mondays.
As always, consistency is the key to success. Success comes with progressive overload, there are no shortcuts or fancy workouts. It’s all about consistently doing the right workouts at the right time.
Enjoy your week ahead and most importantly, make sure to have some fun with it!
Cheers,
Coach Matty Abel