The Weekly Wrap – 28/4/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day and welcome!
A big milestone this week: over 1,000 runners now tuning in each week! I appreciate every one of you being part of this growing community.
Thanks also for your patience while I was off-grid hiking through New Zealand’s backcountry last week. Always good to step back, recharge, and come back sharper.
As always, my goal with the Weekly Wrap is simple: deliver as much value as possible to help you run smarter, stay healthy, and keep progressing.
April Recap
April was a huge month, with the team lining up at events like:
Jabulani
Sydney Backyard Ultra
London Marathon
Canberra Marathon
Paris Marathon
Ballarat Marathon
Nike After Dark Half Marathon
Plenty of big efforts and bigger lessons from across the board.
Personal Highlights
Last week I spent time in New Zealand fast-packing:
Mount Earnslaw (27km, 9h25min, rough terrain)
Kepler Track (65km over three days)
I jumped straight back into Sydney training with:
Two trail runs
A 110km bike ride (longest yet)
The past 10 days of low-intensity, high-volume training have boosted my aerobic engine nicely.
Now, the focus shifts towards UTA50, a key training race ahead of TDS, dialling in nutrition, hydration, and keeping the body resilient.
Team Highlights
It was a quieter race weekend but still a couple of strong efforts:
Steve - Ballarat Marathon. Battled illness leading into the race, but showed up and gave it a crack.
Chad - London Marathon. Strong, measured execution, building momentum for the upcoming Go One More Backyard Ultra.
Big respect to both for toeing the line, because racing a marathon is a win in itself, no matter how it plays out.
April Focus: Strength Training for Peak Performance
This month’s focus:
→ Building strength that shows up when it counts; on hills, under fatigue, and through long races.
This week: Balancing Strength + Running (Avoiding Overload)
Strength training should support your running, not steal from it.
Key takeaways:
High run volume weeks: Lighter strength, focus on activation.
Taper weeks: Cut strength load significantly.
Race weeks: Only mobility and light maintenance work.
Fatigue vs. Adaptation:
If running feels heavy, strength needs adjusting.
If running feels strong and stable, you’re balancing it well.
Action:
Audit your training week. Adjust strength work if it’s robbing from key runs.
Prompt of the Week: Your Feet - The Foundation of Your Running
Neglected but essential, how strong are your feet and ankles?
Ask yourself:
Do you include foot-strengthening drills in your weekly routine?
Have you assessed your footwear, are they supporting you or limiting you?
Can you stand on one foot, eyes closed, for 60+ seconds without wobbling?
Stronger feet = fewer injuries, better efficiency, and more resilient running.
This week, start giving them the attention they deserve.
Tip of the Week: Taper Smart
Tapering isn’t about getting fitter, it’s about freshening up.
In your taper:
Cut volume 30–50%.
Keep some short, sharp efforts for sharpness.
Resist doing “one more hard workout.”
Trust the work you’ve already done. Race day rewards patience.
The weekly wrap supporter - Pace Athletic
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Client Spotlight: Ken Pimentel
1. What is your go-to nutrition for long runs?
I have been using Precision Fuel & Hydration Gel, Chews and electrolyte capsules.
Some staples are Vegemite-Honey Sandwich and dried mangoes.
I have also moved back using Tailwind nutrition mixed with water on my flasks.
2. What is your favourite training session?
I always look forward to long runs. It starts the day before when you are required to carb load, pasta and bread all the way!
Solo long runs where you can just do work while listening to some music or long run with few friends where you can have a chat along the way.
Best thing of it all is being able to go places where only few people will ever visit or come, the beauty of mountain/trail running.
3. Which race are you currently training for, and what motivates you to run it?
I am attempting my first UTA 100 this May 2025. I have dreamt of finishing this race for a couple years now.
Multiple injuries and life got the best of me the over past few years.
The last nine months have been better and I knew it's time to take a shot at this dream. I love the grind!
Final Note
As we close out April, the theme is clear: consistency, structure, and smart adjustments drive long-term success.
This month, we worked on strength that supports running, not competes with it. As we head into May, the focus sharpens even more:
Nail the basics: fuelling, pacing, recovery.
Train with purpose.
Trust the plan you’ve built.
Big goals are won in the quiet weeks, not just race day.
Thanks again for being part of this growing community, now 1,000 strong. Let’s keep the momentum rolling.
Train smart. Race sharp. Back yourself.
See you next week,
Coach Matty Abel