The Weekly Wrap – 7/4/25
Your Weekly Dose of Running Highlights, Tips, and Motivation
G’day and welcome to another edition of the Weekly Wrap.
Big thanks to everyone who reads, shares, and sends feedback. This newsletter stays free, and I aim to pack in as much value as possible each week. If you’re getting something from it, pass it on to your running mates or community.
We turned the clocks back here in Sydney on Saturday night, that extra hour of sleep and early light always helps with getting out the door and logging those early kms.
Let’s jump in - there’s plenty to cover.
Personal Highlights
Last week was huge.
Drove back from Buffalo Stampede on Sunday
Rolled into a 7am Lululemon event Monday in the city
Flew to Queensland Tuesday for my first keynote + fireside chat
Wrapped up with the inaugural Vipers Community Ball on Saturday night
We had 300 people in the room and raised around $80,000 for a close mate recently diagnosed with MND. It was a powerful reminder of what community is all about, showing up, rallying together, and celebrating the good we can do.
Training Update
Bit of a reset week for me, cruised through some easy kms, jumped back into strength work, and started ramping up elevation gain. We’re now 20 weeks out from TDS, and the build begins.
Also picked up a new bike, feels like going from a clunky go-kart to a Formula One car. I’ll be using it to add volume without the impact of running. If you’re looking to boost endurance, reduce injury risk, or just break up the routine, a bike can be a great tool.
Team Highlights
Quieter weekend on the racing front, but still some great momentum across the squad.
David Topham took on the Jabulani Challenge 22km at Bobbin Head as a tune-up for UTA22, testing fitness, pacing, and how the body handles technical terrain. He nailed his goal time. Now we’ll dial in some high-intensity work to reduce cramp risk and sharpen up before race day.
A few shoutouts to Cam, Alex, Christopher, Mimi, William, Patty, Adam, Rowan, Chloe, Justin, and Hugh, all stacking solid training weeks and laying the foundations for what’s to come.
Consistency wins. Keep backing it up, week after week.
April Focus: Strength Training for Peak Performance
Week 2 – Injury Resilience & Bulletproofing Weak Links
Last week, we covered the big rocks, squats, deadlifts, single-leg work, calf strength, and posterior chain. This week, we zoom in on the smaller stabilisers that often get ignored but play a big role in keeping you injury-free.
Why it matters:
Foot-Ankle Complex: Strong feet/ankles = better ground contact + reduced compensation = fewer issues like shin splints or plantar fasciitis.
Hip & Core Stability: Weak hips/core lead to poor mechanics — often the root of knee pain (ITB, patellofemoral).
Stability > Size: These muscles don’t need heavy loading. They respond best to frequency and control.
5-Move Warm-Up Routine to Integrate (2–3x/week):
Single-Leg Glute Bridge – 2x10/side
Side Plank with Leg Raise – 2x8/side
Banded Monster Walks – 2x10m each direction
Calf Isometric Hold – 3x20 sec
Keep it slow, controlled. This isn’t max effort — it’s about activation and control.
Action Step:
Do this warm-up or cool-down twice this week. Then reflect:
Which movement felt weakest or hardest?
Did you feel a shift in running form after?
Where are you most vulnerable?
Start building your own “weak link” routine based on what your body tells you.
The goal is simple: stay ahead of injury, not behind it.
Prompt of the Week: “Fueling Your Training: Do You Eat Enough?”
Underfuelling is one of the biggest performance killers in endurance athletes.
Ask yourself:
Do you know your carb intake per hour on long runs?
Are you hitting protein targets (~1.6–2.2g/kg)?
Do you refuel properly post-run?
Are you eating to perform or just getting by?
Tip of the Week: Hydration Goes Beyond Water
Water alone won’t cut it, especially if you’re running long, hard, or in heat.
Electrolytes; sodium, magnesium, potassium are crucial for:
Muscle contraction
Nerve signalling
Fluid balance
Skip them and you risk cramps, early fade, and slow recovery.
Easy fix? Add an electrolyte mix before and during your long runs.
Hydration isn’t just race day, it’s a daily habit.
The weekly wrap supporter - Hyro
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Client Spotlight: Marc Fitzpatrick
1. What is your go-to nutrition for long runs?
I use a combination of gels and Trail Brew. On warmer days or races, I’ll also take Salt Stick capsules to top my sodium levels up.
2. What is your favourite training session?
Definitely hill reps or intervals.
3. Which race are you currently training for, and what motivates you to run it?
My last 3 races involved quite a bit of vertical gain and hiking, so I’m looking forward to competing in the Kosci 30 at the end of the year which should be much more runnable!
Final Note
As we move through April and edge closer to race season, now’s the time to double down on the basics: strength, consistency, recovery.
Progress isn’t always about a new PB, sometimes it’s just showing up, staying healthy, and training with intention.
Last week reminded me of how powerful community can be, and how important it is to look after the body for the long haul.
If this newsletter gave you something useful, share it with a mate. Let’s keep building.
Train smart. Stay consistent. Back yourself.
Cheers,
Coach Matty Abel
Congratulations on Saturday Nights Event Matty.
Very Special.