The Weekly Wrap – 2/6/25
Your Weekly Dose of Running Highlights, Tips, and Motivation Brought to you by Coach Matty Abel
G’day and welcome
Thanks for your patience last week, there was no Wrap as I was in Austin, Texas, crewing a client at the Go One More Backyard Ultra. It was a trip of a lifetime, and an unforgettable experience.
I had the chance to:
Meet and work alongside incredible athletes and support crews
Apply my knowledge in real-time to help runners on course
Learn new crewing strategies from the ground up
Crewing is no joke. It’s physically and mentally demanding, but when done well, it can be the difference between a DNF and a breakthrough. Over the years, from UTA100 with Ryan Sandes to Nedd Brockmann’s 1,000-mile track effort, I’ve seen how the right crew, prepared, calm, and clear, can elevate performance.
I’m now working on a Crewing Guide for Endurance Events, helping athletes and teams build better systems, race plans, and mental prep. Keep an eye out, coming soon.
Back in Sydney, the first weekend of winter delivered prime running weather. I hope you took full advantage and are entering the new month feeling recharged and focused.
If you’ve got a question or topic you’d like covered in a future Wrap, race prep, pacing, mindset, fueling, just hit reply or send me a message on Instagram.
Let’s get into it.
Team Highlights
It was a strong weekend for the team, with standout efforts across three different events:
Chad completed 24 laps (24 hours) at the Go One More Backyard Ultra, reaching the 100-mile marking. That’s a significant milestone in the Backyard format, a physical and mental achievement that demands next-level discipline.
Shane ran a smart and controlled effort through the hills of McLaren Vale Half Marathon in SA wine country.
Ashley held strong through the Brisbane Marathon, finishing with composure and intent, achieving his goal time.
Three runners. Three different challenges. One common thread, consistent effort and follow-through. Proud of you all for stepping up and delivering.
Personal Highlights
Crewing Chad at the Backyard Ultra gave me a rare opportunity to reset post-UTA50 and test key elements of my upcoming race at TDS by UTMB. With a Monday 11:50pm start and a goal of sub-30 hours (ideally sub-28), sleep deprivation and fatigue management are top priorities.
Here’s what I tested:
Stayed awake 30+ hours for a realistic overnight stress test
Adapted to unexpected heat training in Texas (35°C)
Monitored recovery closely using WHOOP data, my HRV and recovery tanked, confirming the cumulative load
Instead of pushing through fatigue, I pulled back, prioritised rest, and skipped one weekend run to reset my nervous system. Within days, HRV bounced back, recovery went green, and I’m now building momentum again with 12 weeks until TDS.
On a client front, This year I’ve onboarded a number of clients from the US and have now switched my own training metrics to miles and pace per mile for full alignment. The learning curve has been refreshing, and I’m excited to support these runners with clear systems and world-class coaching.
May Recap: Recovery & Adaptation
May focused on what often gets skipped, absorbing training load to create sustainable, long-term performance. We dialled in:
Strategic recovery timing
The Big 3: Sleep, Nutrition, and Stress
Mobility and movement prep
Monitoring and adjusting based on feedback and data
If you want to train harder later, you must first recover smarter now.
June Focus: Build Your Base for the Second Half of the Year
With the halfway mark here, now’s the time to zoom out and recalibrate.
Whether you’ve already raced, are building toward something big, or need to find rhythm again, June is your reset button.
Week 1: Reassess Your Goals & Weak Points
Before building forward, take stock of what’s working and what’s not. Reflect on:
Where did you thrive? Where did fatigue, injury, or inconsistency show up?
Are there recurring patterns, like soreness after long runs, or form breakdown late in intervals?
Are any movement limitations or strength gaps holding you back?
Now, shift into action:
Set 1–2 clear goals for the next 12–16 weeks, these don’t have to be races
Identify your #1 limiter (aerobic base, recovery, speed, or strength) and target it
Use June as your foundation before ramping up intensity later
Action Step:
Take 10 minutes to journal:
What worked well in the first half of the year?
What broke down or created friction?
What do you want to improve most over the next 8–12 weeks?
Then write a simple, meaningful mid-year goal. Anchor your training to it.
Tip of the Week: Running Form Tune-Up
Form = free speed. Small changes in technique can create big returns in efficiency, endurance, and injury prevention.
This week: film your stride (side + rear angles).
Look for:
Relaxed shoulders, no unnecessary tension
Foot strike landing under your centre of mass
Arms driving back, not swinging across your body
You don’t need to overhaul your gait, but bringing awareness to your form helps eliminate wasted energy and reduce injury risk. Run tall, stay smooth, and let technique support the effort.
The Weekly Wrap Supporter: WHOOP
This week’s supporter is WHOOP, the wearable designed specifically for athletes who want to train smarter, not just harder.
WHOOP tracks:
HRV & Recovery scores daily to guide training intensity
Strain from both workouts and life stress
Sleep demand based on recent training load
Long-term readiness trends that signal adaptation or overload
I use WHOOP to track the stress of travel, coaching, and training load and make real-time decisions that support performance, not sabotage it.
Want to dial in your recovery?
Start with a free one-month trial:
https://join.whoop.com/4185C58E
Client Spotlight: Rachelle Krilich
1. What is your go-to nutrition for long runs?
Go to nutrition …. My nutrition strategy is lacking …I have salt sticks tabs as I cannot stomach anything in my water for electrolyte and gels that are not sweet or thick, maybe some jelly snakes and buttered pikelets for the first 30ish km then I give up on food unless I remember to eat something - I find this very difficult
2. What is your favourite training session?
Fav training session is intervals because it’s tough but it’s done … or a rest day
3. Which race are you currently training for, and what motivates you to run it?
Currently training for Sydney Trail Half and then for Heysen Trail .. distance TBC. I am motivated for Heysen because I get to spend the rest of the week in McLaren Vale drinking wine - prob not the ideal client
Final Note
This Wrap covered some key ground, racing wins, heat adaptation, strategic recovery, and why now is the best time to pause, reassess, and rebuild.
If you’re heading into winter feeling a little off-rhythm, you’re not alone. Use this season to slow down, reflect, and focus on the details that make the biggest difference, your form, your foundation, and your mindset.
I’ll be back next week with more insights to guide your training and sharpen your focus.
Until then, stay consistent, train with intent, and keep backing yourself.
Coach Matty Abel