The Weekly Wrap – 3/3/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day everyone, and welcome to another edition of The Weekly Wrap!
Can you believe how fast February flew by? We’re already into the third month of 2025, and if you’re like most runners I’ve been speaking to, the year has kicked off at full speed. March brings a fresh opportunity to reset, refocus, and find balance, whether that’s in your training, recovery, or life outside of running.
Here in Sydney, the weekend threw another humid challenge our way. With the air thick and humidity sitting above 80%,runs felt tougher than usual. I hit Perimeter Long Trail in Terrey Hills on Sunday, covering 20km out and back and drank 1.5 litres of water, an extra 500ml more than usual, and honestly, I probably needed another 500ml on top of that. It was a solid reminder that in these hotter, more humid conditions, hydration needs to be proactive, not reactive. It’s not just about carrying more water but also dialing in your sodium-to-water ratio.
For that, I rely on Precision Fuel & Hydration’s calculator to fine-tune my hydration and fueling strategy. It’s something every runner should consider, especially as training loads increase and race day approaches.
On the training front, I’m still deep in base-building mode, laying down a solid foundation before shifting into the specifics of race preparation. I’m committing two months to consistent, structured base work to ensure I’m strong, resilient, and ready when it’s time to sharpen up.
That leads me to this week’s Prompt of the Week, but I’ll save that for later. For now, let’s dive into the highlights!
Highlights of the Week
Another massive week across the Academy, with some big races just around the corner! Events like Buffalo Stampede, Sydney Backyard Ultra, Ballarat Marathon, and Ultra-Trail Australia are fast approaching, which means plenty of race-specific training sessions are being completed as we dial in the final preparations.
This past weekend saw some standout performances:
Jo Bailey kicked off her 2025 race season in Wanaka, NZ, smashing the Motatapu Miner’s Trail. Jo ran strong and executed brilliantly, an awesome way to start the year!
Sissi took on the Tokyo Marathon, delivering yet another sub-3 finish with a 2:56. A phenomenal performance on the world stage.
Baseline 5K tests were a big feature across the Academy this week. These short, sharp efforts are key for gauging fitness levels, pacing strategy, and mental resilience. They’re designed to:
Get you into the hurt locker fast, helping you understand how to respond when things get tough.
Simulate a semi-race environment, so when your key event rolls around, you’re already comfortable pushing hard and know how to react to others.
Provide valuable heart rate data to assess lactate threshold and understand how heat, humidity, and terrain impact effort levels, helping us fine-tune training for long-term sustainability.
For me as a coach, these insights are crucial. They allow us to dial in heart rate zones and pacing strategies, especially for trail runners, where variables like elevation, temperature, and terrain make pacing more complex.
March Focus: Race Planning & Execution
Last month, we focused on dialling in race-specific terrain, heat adaptation, and baseline assessments to ensure you’re building the right physiological and mental adaptations for race day. As we move into March, it’s crucial to keep that race-specific focus, especially with so many trail and road events fast approaching.
For trail runners, many upcoming races feature a mix of technical terrain, elevation gain and loss, and variable conditions. The best way to prepare is to train in similar environments, making sure your legs, lungs, and mind are ready for the course demands.
For road runners, events like the Sydney Hoka Half Marathon are on the horizon, and while the course may seem straightforward, incorporating hills into your long runs will help build the strength and resilience needed for a strong finish.
However, beyond the physical training, March’s big focus is race planning. If you’re racing in the next couple of months, now is the time to map out your race strategy, not at the last minute.
For me, I like to use a Google Sheet to break down the race into key segments. Here’s how:
Trail Races – Break the race into checkpoints, detailing:
Total distance & distance between checkpoints
Elevation gain/loss for each section
Planned nutrition & hydration strategy
Estimated time per section
This helps you visualise the course and align your training with the demands of race day.
Road Races – I typically break down marathons and half marathons into 10km bite-sized chunks to plan:
Pacing strategy
Fueling & hydration points
Race effort expectations
The earlier you start this process, the more time you’ll have to simulate race conditions in training, whether that’s practicing fuelling strategies, testing pacing plans, or getting comfortable with expected terrain and elevation.
So, if you haven’t already, set aside time this week to start your race plan. It’s one of the most powerful ways to boost your confidence, remove uncertainty, and maximize your race-day performance.
Example
Prompt of the Week: Strengthen Your Weaknesses
As your training load increases, can your body withstand the demands?
It’s easy to get caught up in running more, because, let’s be honest, we all love to run. But as mileage and intensity build, neglecting strength work can lead to imbalances, inefficiencies, and, ultimately, niggles or injuries that disrupt training.
A common weakness I see across many runners is a lack of strength in the hips, glutes, hamstrings, and core, all of which are essential for power, stability, and injury prevention. If these areas aren’t strong enough, your body compensates, leading to inefficiencies in movement and an increased risk of injury.
So this week, take a moment to assess your weaknesses:
Are your hips and glutes strong enough?
Do you have the hamstring & glute strength to handle downhill running and sustained efforts?
Is your core strong enough to maintain good posture when fatigued?
If you have access to a strength assessment (many physios and performance coaches now offer strength testing), I highly recommend it. These tests can identify imbalances and weaknesses, allowing you to train smarter, not just harder.
If testing isn’t an option, a simple self-assessment works too. Start incorporating targeted strength work into your routine, even 10–15 minutes a few times per week can make a massive difference in keeping you strong, efficient, and injury-free so you can train consistently.
The goal? Don’t wait until a niggle forces you to address a weakness, be proactive!
Tip of the Week: Be Strategic About Who You Run With
Who you run with (or don’t run with) can have a big impact on your training.
If you’ve got a faster workout planned, running with someone slightly quicker than you can help push your limits and sharpen your speed. On the flip side, if you’re scheduled for an easy run, pairing up with someone a bit slower can keep your pace in check, ensuring you get the full aerobic benefit without overdoing it.
But don’t overlook the power of solo running either. Running alone, without music or distractions, is a great way to tune into your body, develop race-day awareness, and build mental resilience. Personally, as an introvert, I love these solo runs. They give me time to think, reflect, and truly understand how I feel at different paces.
So this week, take a moment to be intentional about who you’re running with (or whether you should go solo) and make sure it aligns with the purpose of your session.
Upcoming Races & When to Start Training
With so many races coming up, timing is everything when it comes to structured training. If you’re eyeing an event, it’s important to ensure you have enough time to prepare properly, not just to finish, but to perform at your best.
Here’s a look at some key upcoming races and whether it’s the right time to start a program:
Buffalo Stampede – 4 weeks until race week - ❌ Too late to start a structured program (now is about sharpening & tapering).
Sydney Hoka Half Marathon – 9 weeks until race week - ❌ Too late to start a full program (should already be deep in training).
Ultra-Trail Australia (UTA) – 10 weeks until race week - ❌ Too late to start a full program (should already have a strong base).
Gold Coast Marathon – 17 weeks until race week - ✅ Perfect time to start a structured training program!
If you’re looking ahead to a winter marathon or ultra, now is the ideal time to start building your base, locking in your training structure, and setting yourself up for success.
Client Spotlight: Nikki Connors
1. What is your go-to nutrition for long runs?
I use a combination of Spring Energy & Huma gels, Cliff Blocks and trail brew hydration. I am tempted to start introducing some “real food” though as another option.
2. What is your favourite training session?
My favourite session would be either the interval or hill session, good bang for your buck and great for improving speed & strength.
3. Which race are you currently training for, and what motivates you to run it?
I am currently training for Kunanyi Mountain Run in Tasmania – 25k. I enjoy mountain racing and like to get out of my comfort zone. I now focus on races and locations that I have not run before and Tasmania is such a beautiful part of the world.
Final Note
March is all about building smart habits, refining race plans, and staying consistent. Whether you’re deep into base training, ramping up for an event, or just enjoying the process, remember: training is about more than just running, it’s about strategy, strength, and mindset.
Take time this week to:
Assess your weaknesses & strengthen them
Map out your race strategy
Be intentional with your training partners
The small decisions you make now will pay off massively when it counts. Keep showing up, keep training smart, and as always, your pace, your race.
Let’s get after it! 🚀
Cheers,
Coach Matty Abel