The Weekly Wrap – 3/2/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
Hey everyone,
Welcome to another edition of the Weekly Wrap and our first one for February 2025. The year is already flying by, and it’s been another fantastic week across the Academy. Many clients are beginning to reap the rewards of consistent base training, with increased weekly mileage and stronger aerobic foundations. For some, we’ve also incorporated more cycling throughout the week to ensure we get enough aerobic stimulus without the impact that running can have. This has a significant effect on building a solid aerobic base, which boosts overall fitness and performance while reducing the risk of injury. This is especially important for those new to running compared to those who have been running for 10+ years.
For a lot of my trail runners, we are focusing on elevation gain, which also means honing our descending skills and developing the ability to absorb the forces that come with long descents. Descending on technical trails is a balance of mental focus and footwork, and a great way to improve this is by working on single-leg plyometrics or incorporating activities like skipping.
Heat and humidity continue to present significant challenges for training, particularly for those in the southern hemisphere and along the east coast of Australia. Hydration should be a priority both before and after your runs, and it’s crucial to manage your heart rate. Adjusting your pace expectations to maintain sustainability throughout your runs is also key.
Let’s dive into this week.
Highlights
A huge congratulations to everyone who raced in the Sun Run in Sydney over the weekend! The 10K and 7K events are known for their hills, wind, and heat, so it was amazing to see so many of you digging deep and giving it your all. I also ran the 10k which was a great test to see where my fitness is currently at.
Over in New Zealand, Caleb is continuing his fast-packing journey along the Te Araroa Trail. He’s now making solid progress through the South Island, having just crossed over Arthurs Pass.
February Focus
This month, our focus shifts to race preparation. Whether your goal event is in the coming weeks or later in the year, now is the perfect time to refine key elements of your approach. Priority areas include:
Race-specific training: Mimicking race conditions in your long runs to build familiarity and confidence. An example is; I have a goal of 7 x Mt Solitary log book and return runs (1 a month) between now and TDS to ensure I am training specifically for the demands.
Fuelling strategy: Experimenting with different nutrition approaches to ensure your body responds well on race day. An example is; I’m currently using Precision Fuel Carb/Electrolyte mix, with 3 scoops in 500ml providing 45g of carbohydrates and 700mg of sodium, plus one Precision Fuel Gel delivering 30g of carbohydrates. This totals 75g of carbohydrates and 700mg of sodium per hour.
Mental preparation: Reinforcing confidence by reviewing past training successes and establishing clear race-day objectives.
Prompt of the week
What is one aspect of your race preparation that you feel needs improvement? Whether it’s pacing, nutrition, mindset, or another key factor, identify it and commit to taking one actionable step this week to enhance it.
Tip of the Week
When facing extended climbs in trail races, focus on maintaining a consistent effort level rather than a “set pace”. Power hiking can be an effective way for conserving energy on steep inclines, ensuring you have strength left for the latter stages of the race. Integrating this into your training will help optimise your hiking efficiency on race day. I like to think there is a bear chasing me and that gets me hiking real fast.
Upcoming Openings for Essentials Training Program
I’ve got some upcoming spots available in my Essentials Training Program over the next few weeks. If you’re interested in coaching and have at least 16 weeks until your next race, this could be a great fit for you. To secure your spot, head over to my website and join the waiting list, we’ll get you set up as soon as possible!
Client Spotlight: Laura Hocken
1. What is your go-to nutrition for long runs?
Maurten and Spring Energy gels.
2. What is your favourite training session?
Interval sessions!
3. Which race are you currently training for, and what motivates you to run it?
Currently training for Wilson’s Prom 66k (all things going well). 66k will be my longest race distance and hopefully I’ll also complete a 100k this year, so I’m keen to try and complete the longer distances.
Final Note
Thanks for tuning in to this week’s wrap. It’s been awesome seeing the commitment and progress across the academy. If you have any questions or topics you’d like covered, feel free to reach out via email or Instagram. Keep showing up, keep building, and most importantly, enjoy the process. See you next week!
Cheers,
Coach Matty Abel