The Weekly Wrap – 7/7/25
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 to another edition of the Weekly Wrap. I hope your Monday’s off to a strong start and that you got some solid training in over the weekend.
This week’s wrap is loaded with momentum:
Big results from Academy athletes across road, trail, and ultra
A personal training update as I edge closer to TDS
Week 2 of our July Focus: How to approach easy running with more precision
A non-negotiable training tip to keep your body strong
And a shoutout to our supporter of the week: WHOOP
Let’s dive in.
Team Highlights
It was a huge week for the Academy with races across the country and some standout performances.
Curtis wrapped up an incredible challenge: 7 marathons in 7 days across 7 states, finishing strong at the Gold Coast Marathon on Sunday.
At the Gold Coast Half Marathon, Ellie, Mimi, and Benny all raced smart and strong.
In the full marathon, Lauren, Andrew, Steve, Chad, Adam, Paddy, and Christopher delivered impressive runs, while Cam broke through with a sub-2:24, the fastest marathon I’ve ever coached.
Over in Perth, Keith took on the Bibra Lake Half Marathon.
On the trail, Tim, Rachelle, and Karen ran the Sydney Trail Half Marathon, and Caitlin raced Raffertys Coastal Run.
Meanwhile, a number of clients completed their 5K baseline tests, a key marker to track aerobic development and dial in pacing zones.
Whether you smashed a PB, tested yourself in a new distance, or walked away with lessons to apply, the team continue to show up with purpose. Proud of each of you.
Personal Highlights
After a full deload and an off-grid weekend, I came into last week feeling fresh and fired up and it showed in the numbers.
15 hours total training time
110km running, 40km cycling, and 2 strength sessions
It was my biggest week since prepping for the Kosciuszko 100, and one of the cleanest spikes I’ve had this year, load, quality, and data all aligned.
I’m rotating a Week A / Week B rotation at the moment with this week having a slightly reduced mileage, but more elevation gain. I’ve got another key weekend block planned in the Blue Mountains, focusing on climbing strength and downhill control.
The body’s definitely feeling it, quads and calves especially, so I kicked off the week with a dedicated mobility and body maintenance session in the gym. One of the best ways to stay on a big block is to proactively manage recovery. It’s not optional, it’s strategic.
July Focus: Training with Intent – From Execution to Elevation
This month is about raising the quality of your training without increasing the quantity. Week 2 is all about refining how you approach easy running.
Week 2: Precision in Easy Running
Most runners run easy runs too hard.
The result? Blunted aerobic development, accumulated fatigue, and less effective workouts.
“Running too hard on easy days is the most common mistake in endurance training.” – Stephen Seiler, exercise physiologist
Run easy with intent:
Stay in Zone 2 or RPE 3–4
Stay relaxed, present, and in control
Use these runs to build endurance and promote recovery,not accumulate stress
Action Step
For each easy run this week, reflect immediately after:
Was that truly easy?
Could I hold a full conversation throughout?
Did it feel more like recovery nor more like a workout?
If it wasn’t easy, adjust next time. Running slower doesn’t mean you’re getting worse. It means you’re training smarter.
Train slow to run fast. The aerobic engine builds at low effort.
Tip of the Week: Strength Training is Non-Negotiable
Want to run long, run strong, and reduce injury risk? You need to strength train, year-round.
Why it matters:
Builds tissue resilience that running alone won’t
Improves force production, posture, and neuromuscular coordination
Enhances durability, especially when mileage increases
The best strength training plans are simple:
2 sessions per week
Prioritise posterior chain, single-leg stability, and core
Adjust volume/intensity during race weeks, but don’t drop it completely
“Strength training for runners isn’t about lifting more. It’s about lasting longer.”
Stay strong. Stay consistent. Stay unbreakable.
Quote of the Week
“The work works, if you respect the process.” – Unknown
A reminder for anyone deep in a block or tapering for a race: the real progress happens when you give sessions purpose, respect the recovery, and avoid chasing shortcuts.
The Weekly Wrap Supporter: WHOOP
This week’s supporter is WHOOP, the wearable designed for high-performance athletes who want more than steps and calories.
WHOOP tracks:
HRV & Recovery to guide daily training intensity
Strain from both workouts and life
Sleep demand based on training load
Long-term adaptation or overload trends to avoid burnout
I use WHOOP to stay ahead of fatigue, especially when balancing big weeks of training, coaching, and travel. It helps me train smarter and recover better.
Want to dial in your recovery?
Start with a free one-month trial:
https://join.whoop.com/4185C58E
Client Spotlight: Christopher Moro
1. What has been your proudest running moment so far?
I have 2 - Finishing a 100km and continuing to get faster in road races as the years pass by.
2. What’s the number one place or trail you’ve run and why does it stand out?
There's so many! The photo of me is in Switzerland near Interlaken - I hiked/ran a lot of snow trails when I visited there back in 2024. But the UTA100 this year was pretty special at the beginning seeing the phantom cloud/falls. The scenery always makes for memorable experiences.
3. What’s one piece of advice you’d give to someone just starting out?
If you're tackling longer events - definitely nutrition is the most important thing and knowing what your body needs and how to problem solve issues. Know your sweat rate (Precision hydration have a test). If you experience issues - read blogs (Precision also have great advice), listen to podcasts (Singletrack, Sally McRae), experiment, eliminate foods, trial low Fodmap, gluten free, hydrate properly pre run and seek an excellent nutritionist and/or Sports Dr to help guide you. I'm not even close to having it all figured out yet but I'm persistent to solving it one day.
Final Note
The big message this week: more isn’t always better, better is better.
From strength work and easy runs to recovery routines and race execution, the athletes who improve consistently are the ones who respect each session’s purpose. No wasted reps. No grey-zone running. Just focused, consistent work.
Keep training with intent. Back your process. And remember: you don’t need to prove fitness every session, you need to build it.
See you next week,
Coach Matty Abel