The Weekly Wrap – 28/7/25
Your Weekly Dose of Running Highlights, Coaching Insights & Smarter Training Brought to you by Coach Matty Abel
G’day and welcome
Thanks for tuning in again. I appreciate the support, questions, and feedback that come through each week, it sharpens my own coaching and continues to build this incredible community.
This week’s wrap has plenty in store:
Race results from Sydney to New York
A personal update as I manage a torn ligament four weeks out from TDS
Week 5 of our July Focus: Realigning your training behaviours
A practical tip on long runs that too many runners overlook
And this week’s supporter spotlight: WHOOP
Let’s dive in.
Team Highlights
It was another standout weekend of racing across the board, road, ultra, and international performances.
Amanda Stanford lined up for the Sydney Ultramarathon 50K. A gritty race on a tough course, it served as a strategic hit-out ahead of her A-race later this year. She executed well with some work-ons, and finished 2nd female and 6th overall, just one minute off the win.
At the Sydney 10K, we had strong showings from Janis, Joseph, Aleks, and Cam. A special mention to Cam Merrick, who ran 31:22 in an elite field, finishing equal 5th. A huge result and confidence booster heading into his next block.
Over in New York, Dave and Paddy tackled the NYRR 5-Mile. Both ran strong and continue to build well toward their season goals.
Momentum is building nicely across the Academy as we move into the back half of 2025.
Personal Highlights
Last week was a mental and physical balancing act.
With four weeks to go until TDS, I decided to get an MRI on my right ankle to settle the noise in my head. The result?
No bone stress or fracture (massive relief)
The ATFL is completely torn or absent but as the physio put it, “you don’t need it anyway”
The CFL has a partial tear, which I can train through with smart management
That means strapping for every run, modifying terrain, and being selective with loading.
Despite that, I logged just over 15 hours of training, including running, strength, and cycling. Key priorities over the next 2–3 weeks:
Hold volume and aerobic capacity
Sharpen mobility and strength around weak links
Improve running economy to reduce energy leakage over 148km and 9,300m vert
On the business side, I’m feeling energised. The athlete diversity right now is wild from Cam’s 2:23 marathon, Dylan running 850km in Japan, Alex running across Australia TWICE, Jen running the length of the GNW, and clients getting back from injury or finding movement again, this is the most balanced the Academy has ever felt.
I’m also exploring bringing on a junior coach to help scale sustainably, more on that soon.
July Focus: Training with Intent – From Execution to Elevation
All month we’ve focused on sharpening how you train, not by adding more, but by showing up with more purpose. This week is about stepping back and realigning your habits with your goals.
Week 5: System Check – Realigning Your Training Behaviours
Over five weeks, we’ve drilled into intent. This week is about taking a step back and asking: Are my habits helping or hindering my progress?
It’s easy to drift. Even with a smart plan.
Ask yourself:
Are your sessions still aligned with your goals?
Are you sleeping, fuelling, and recovering like an athlete?
Are habits like skipping warm-ups or rushing meals creeping in?
Action Step:
Score yourself out of 10 in three areas:
Intent in training
Intent in recovery
Intent in daily habits
Pick one area to improve by just 1 point this week. That’s it.
Consistency always wins.
“Small hinges swing big doors.”
Tip of the Week: Protect Your Long Run
Your long run is your most important weekly session. But its value drops if you chase pace or treat it like a race.
Instead:
Keep it mostly Zone 2
Use it to dial in fuelling, hydration, gear, and mental strategy
Finish feeling strong, not wrecked
Think of it as a weekly simulation. The long run is your lab. Don’t waste it.
Quote of the Week
“The best runners aren’t the ones who go the hardest. They’re the ones who last the longest.” - Steve Magness
The Weekly Wrap Supporter: WHOOP
This week’s supporter is WHOOP, the performance wearable I use daily.
With WHOOP, I track:
HRV, recovery scores, and training strain
Sleep demand based on load and travel
Long-term trends to help guide smarter decisions
It’s been instrumental in managing load as I balance coaching, training, and daily life. If you’re serious about performance, start tracking what matters.
Want to dial in your recovery?
Start with a free one-month trial:
https://join.whoop.com/4185C58E
Client Spotlight: Jo Bailey
1. What has been your proudest running moment so far?
Running a 110km course I devised through the South Island of NZ taking in 10 named peaks around the Queenstown area. I ran solo with only one crew stop at 70km. It was such a joy to link together those peaks all in one go and to do it under my own power.
2. What’s the number one place or trail you’ve run and why does it stand out?
There are so many amazing trails and I have been lucky enough to run on many all over the world. At the moment I am awestruck by the mountains and trails of Colorado. Particularly in the San Juan’s and the Sawatch Range. Locally my favourite trail is always Rocky Mountain/Diamond Lake, just outside of Wanaka.
3. What’s one piece of advice you’d give to someone just starting out?
Find your cheer squad. Although we run often alone, running truly is a team sport and finding your people makes it all the more fun and doable.
Final Note
Thanks again for being here. Whether you’re racing, rebuilding, or just staying consistent, you’re part of a group that trains with intent and backs it up.
See you next week,
Coach Matty Abel