The Weekly Wrap – 27/1/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
Hey everyone,
Welcome to another edition of the Weekly Wrap, and thank you for tuning in as we wrap up the last week of January 2025. Can you believe how fast this year is flying by?
It’s been another fantastic week across the academy, with many clients deep into base training, steadily increasing their weekly mileage. For those preparing for mountainous trail runs, the focus has shifted to building elevation gain, which means more frequent trips to the Blue Mountains. Over the weekend, as part of my build-up for TDS, I headed to the mountains for a run along Narrow Neck and out to Mount Solitary log book and let me tell you, my body is definitely feeling it today!
With the heat and humidity still lingering in Sydney, a quick reminder to stay on top of your hydration, especially if you’re running here in the Southern Hemisphere. Personally, I aim for around 250 milligrams of sodium pre-run and ensure I am rehydrating post-run before grabbing that coffee.
I hope you’re all feeling good and motivated, let’s dive into week three of 2025!
Out running on Narrow Neck on Saturday
Highlights
There were no races across the Academy last week, but it’s hard not to reminisce about the annual Knapsack Lap Race in the Lower Blue Mountains. This event, which featured a 3 or 6-hour lap race format that could be done solo or in teams, was always a great addition to the calendar.
Over in New Zealand, Caleb continues to make impressive progress on his fast-packing journey along the Te Araroa Trail. Now on the South Island, he’s beginning to tackle the challenging and mountainous terrain ahead.
January Focus
As we continue our focus on nutrition this month, I encourage everyone to track at least two days of your daily intake. This will help ensure you’re meeting your macronutrient targets, especially as your training volume increases leading up to your next race.
One common area where many runners fall short is protein intake. I recommend consuming at least 1.8–2 grams of protein per kilogram of body weight. For example, if you weigh 70kg, aim for about 140g of protein daily.
With many races on the horizon, it’s also crucial to fine-tune your race-day nutrition strategy. Personally, I’ve been experimenting with different liquid nutrition options, whole foods, and gels during my runs. This testing phase is key to discovering what works best for your body to ensure optimal performance on race day.
Prompt of the week
Do you ever find yourself caught up comparing your training to what your friends are doing or what you see on platforms like Strava or Instagram? Remember, comparison is the thief of joy. One of the most common mistakes I see is runners comparing themselves to others without considering the difference in experience, training history, or goals.
It’s easy for a new runner to look at someone who’s been running for over 10 years and feel discouraged. Instead, focus on your journey, where you are right now, and the steps you need to take toward achieving your goal.
So, my question to you is: How can you shift your mindset to focus on your own progress rather than others’?
Tip of the Week
When we run, it’s easy to forget about our arms and hands, but they play a crucial role in maintaining efficiency and balance.
Here’s a tip I used to give my junior runners: Imagine you’re holding two budgie birds, one in each hand. You don’t want to squeeze them so tightly that you hurt them, but you also don’t want your hands so loose that they fly away. Keep this in mind next time you run to maintain a relaxed and efficient hand position.
Now, let’s focus on your elbows. During hard intervals or uphill runs, think about driving your elbows backwards with each arm swing. This backward motion helps generate momentum and encourages your opposing foot to drive back efficiently as well.
Pay attention to your arms on your next run, they’re more important than you think!
Client Spotlight: Sam Bamford
1. What is your go-to nutrition for long runs?
For long runs, I keep it simple and effective. My go-to is 2-3 crumpets with peanut butter before I start, giving me a solid energy boost. During the run, I usually have eggs and bananas to stay fuelled, depending on the distance and duration.
2. What is your favourite training session?
I love the long, slow sessions, it’s where I find my rhythm and test my endurance. Last weekend’s session was a favourite:
Ran 12km, stopped for 10 minutes to eat and hydrate,
Ran another 10km, paused again to refuel for another 10 minutes,
Finished with another 12km.
It’s a mix of endurance and recovery, which prepares me both mentally and physically.
3. Which race are you currently training for, and what motivates you to run it?
I’m training for my 1042km charity run from Melbourne to Adelaide along the Great Ocean Road, covering over 50km a day for 20 days. My motivation stems from my personal experiences in the Army and serving in Afghanistan. This run gives me the opportunity to give back to those who’ve served and sacrificed so much, both during and long after their service. It’s about resilience, community, and making a difference for veterans and first responders who continue to face challenges long after their service.
Final Note
Thank you for tuning in to our third Weekly Wrap of 2025. I’m truly grateful to have you here.
Coming up this weekend, we have the Sun Run in Sydney, featuring 10k and 7k options from Dee Why to Manly. This notoriously hilly course marks the first race of the year for several runners in the academy. My tip for those racing: be patient on the hills. You can make up a lot of ground in the final two kilometres, so save some energy for a strong finish.
Wishing you all a fantastic week ahead, and most importantly, don’t forget to have some fun out there!
Cheers,
Coach Matty Abel