The Weekly Wrap – 31/3/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day and welcome to another edition of the Weekly Wrap.
What a week it’s been. Plenty of highlights to get into. We had athletes racing in Bright for the Buffalo Stampede, others taking on the kunanyi Mountain Run in Tasmania, and a few going hard at the Turf Games. Big efforts all round.
On a personal note, I had plans to complete the Buffalo Stampede Grand Slam, but after running the 10K Sky Run on Friday night and the 20K Sky Run on Saturday morning, I made the call to DNS (did not start) Sunday’s Sky Marathon. I rolled my ankle three weeks ago, lost a bit of conditioning, and my form wasn’t quite where it needed to be. It felt like the right time to zoom out, give the ankle a break, and focus on the bigger picture.
This week is stacked. I kicked it off with a 7am Lululemon event on Monday, flying to Queensland on Tuesday for my first keynote on Wednesday, and then Saturday is a big one with the inaugural Vipers Community Ball. It’s officially sold out with 300 people attending, and we’ve lined up some incredible auction items to raise funds for Jeff and his family. There’s also a silent auction open to everyone, you can get involved by [clicking here].
In saying all that, Buffalo was a timely reminder. TDS has nearly eight times the elevation gain of Saturday’s 20K, so it was a solid reality check. There’s work to do, building leg conditioning, improving descent efficiency, and getting stronger in the gym (especially adductors and forearms for pole work). I also cramped slightly in the back half of the 20K, which told me two things:
A) I still need more conditioning
B) I might need to bump sodium from 1000mg to 1500mg per litre
That’s an easy fix, just add a salt tab to my current electrolyte-carb mix every 500ml.
Alright, let’s dive into a huge week.
Highlights of the Week
What a weekend for the team, plenty of action, strong performances, and some big efforts worth celebrating:
Mark and Nikki took on the kunanyi Mountain Run 25K in Tasmania, grinding it out on a super tough course. Both ran exceptionally well.
Corey Allen got the Buffalo Sky 10K done after coming back from injury.
Martin Dunk raced the Buffalo Sky 20K and pushed his limit. Then backed it up Saturday night pacing a mate in the 100km.
Andrew Donnelly, Tim Ashelford, and Jo Wood stepped up for the Buffalo Sky Marathon, a brutal course that demands strength, patience, and grit. Solid runs across the board there.
Huge props to Jared Pentecost, Alex Bate, and Deb Castres for completing the Buffalo Grand Slam, three races across the weekend: 10K Friday, 20K Saturday, and the Sky Marathon on Sunday. A massive physical and mental effort.
Meanwhile, Jen Irvine competed in the Turf Games, rounding out a diverse weekend for the squad.
We also had some great wins off the race course:
Chad Cohen is back in the groove, training for the London Marathon and Go One More Ultra.
Hugh Vickers-Wills nailed every session last week as he builds towards UTA100.
Newcomer Evan Grass has just started training with me and is already off to a flying start.
April Focus: Strength Training for Peak Performance
After a month full of racing, April shifts gears. This month we’re locking in on strength training, how to use it to boost performance, reduce injury risk, and support longevity in your running.
Week 1: Strength Training for Runners – The Big Rocks
Strength training isn’t just lifting heavy. It’s about building efficiency, reducing injury risk, and improving your running economy.
Here are the non-negotiables:
Squats (Back, goblet, split stance): Full-leg strength, supports posture
Deadlifts (Trap bar or RDLs): Posterior chain, hip hinge, grip strength
Single-leg movements (Step-ups, split squats, single-leg RDLs): Mirror running mechanics
Calf work (Straight + bent-knee raises): Essential for propulsion and tendon durability
Posterior chain (Glutes & hamstrings): BB Hip thrusts, hamstring curls, glute bridges to boost stride power
Sets + Reps Cheat Sheet
Pure strength (4–6 reps): Max force, long rest (2–3 min)
Hypertrophy/stability (8–12 reps): Muscle, control, especially early in a cycle
Start with 2–4 sets per movement, 2x/week, and nail your form.
Action Step
Audit your current strength training. Ask yourself:
Am I hitting the Big Rocks?
Are my reps aligned with my goal (strength vs fatigue)?
Is my gym work helping or hindering key run sessions?
If it’s inconsistent, simplify it:
Two 30–40 min sessions, 4–5 movements, high quality.
Prompt of the Week: “The One Percenters: Small Gains, Big Impact”
Elite runners don’t just train hard, they master the small things that add up over time.
Are you getting 7-9 hours of quality sleep?
Do you hydrate adequately, even outside of training?
Are you recovering properly (nutrition, mobility, downtime)?
Pick one this week and level it up.
Let me know what you’re focusing on, I’ll shout out a few next week.
Tip of the Week: Lift First or Run First?
It depends on your intent.
If you’ve got a key running session (intervals, tempo), run first, your legs are fresh, form is clean, and you’ll perform better. Shift your strength to later that day or a non-quality day.
But if you’re training for long mountain ultras? Lifting first and then running on tired legs can build race-day resilience, mental and physical.
Bottom line:
Choose your order based on the goal of the session. Be strategic.
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Client Spotlight: Corey Allen
1. What is your go-to nutrition for long runs?
I love a big bowl of oats and a coffee at least an hour before.
During the run usually one gel / 30g of carbs every half an hour alternating between non caffeine and caffeine (I know it’s a lot of caffeine).
Usually have Koda hydration in the bottles or bladder depending on how long I’m going without resupply, I sweat a lot so need a lot of sodium replacement otherwise I get cramping.
Matty recently put me onto Rokeby choc smoothies for afterwards which are a recovery game changer. That and a coconut water straight afterwards.
2. What is your favourite training session?
Any long trail runs I can do by myself in the mountains. Everyone that knows me would say I’m an extrovert but I love my alone time on the trails.
I also love the occasional easy train run with my wife – when the training schedule allows I’m always keen to slot this in.
3. Which race are you currently training for, and what motivates you to run it?
Buffalo stampede marathon. My dad was recently very sick and died in December. I was originally motivated to run this one due to his illness – he was always so proud of my achievements and always wanted me to keep pushing. I’m doing this one for him.
Final Note
As we roll into race season, here’s a reminder: it’s not about perfect weeks or ticking every box. It’s about showing up with purpose, backing your decisions, and staying in it for the long run.
Whether you’re rebuilding from a niggle, chasing a PB, or just trying to find your rhythm, aim for progress, not perfection. The small wins stack up. And the mental reps matter just as much as the physical ones.
I’m still working on finding my own flow too. But showing up consistently, making smart calls, and leaving a little in the tank when it counts? That’s what keeps the needle moving.
Got a breakthrough, a question, or a win to share? Hit reply or tag me @mattyabel.
Back yourself. Train smart. Keep showing up.
Cheers,
Coach Matty Abel
One of the best newsletters! Love this!!
Thanks Cole 🙏🏼