Weekly Wrap – 23/12/24
Your Weekly Dose of Running Highlights, Insights, and Tips to Set Up 2025 for Success!
Hey everyone,
Welcome to another week of the Weekly Wrap. Thanks to all those who read last week’s newsletter and to everyone who has subscribed recently, your support and feedback mean the world!
As we enter the final full week of 2024, many of you might be enjoying some well-deserved downtime. It’s a great opportunity to relax, recharge, and reflect on the past year while setting the stage for an even better 2025. Let’s dive into this week’s wrap with some highlights, insights, and tips to help you hit the ground running next year.
Weekend Highlights
No racing over the weekend, but a number of clients wrapped up 2024 by completing their 5k baselines to assess their fitness levels ahead of the new year. A great way to finish the year strong and set benchmarks for 2025!
Over in Thailand, Peter Baines continues his incredible Run to Remember, covering 1,400km across the country. As of Monday, the 23rd, Pete is on day 23 and has completed an impressive 1,240km. With just days to go, Pete is set to finish on Boxing Day, 26th December, exactly 20 years after the Boxing Day tsunami. This emotional conclusion marks not only a personal milestone but also a significant achievement for his charity, Hands Across the Water, which aims to raise $1 million to support housing and education for children in need.
Meanwhile, Caleb is pressing on with his fast-packing adventure along New Zealand’s Te Araroa Trail, spanning 3,000km from the northern tip to the southern end. Currently 600-700km into his journey, Caleb is moving steadily and adapting as the days progress. An incredible effort!
December Reminders
As the temperatures rise and humidity increases, here are a few tips to keep in mind during the summer months:
🏃♂️ Adjust Your Pace: High heat and humidity often lead to higher heart rates. Ease off the intensity to ensure you stay in the right training zones
💧 Hydrate Well: Increase your water intake and include electrolytes to replenish what you lose through sweat.
🛌 Prioritise Recovery: Ensure you’re getting enough sleep and balancing your weekly sessions to prevent burnout.
Prompt of the week
Last week, we focused on reflecting on this year; this week, let’s think about moving forward.
When setting goals for the new year, I like to break mine down into four categories: financial, health, personal growth, and relationships. For the purpose of this newsletter, let’s focus on health, specifically your running journey.
Taking a holistic approach to running can make a huge difference. This means paying attention not only to your running itself but also to your sleep, nutrition, and strength training. When these elements align, you’ll be in the best position to achieve your goals.
Here’s my approach to setting a great running goal for 2025:
1️⃣ Make it specific.
2️⃣ Make it achievable but with enough stretch to challenge you.
3️⃣ Set a realistic time frame that allows for proper preparation.
For example, while six weeks might not significantly improve performance, I’ve seen real magic happen when someone dedicates 15+ weeks to event preparation.
Start by picking a running goal, setting a date, and working backward from race day to fill in the gaps. Plan what you’ll need to do between now and then to get to the start line in peak condition.
This is the perfect time of year to start mapping out 2025. But it’s also an excellent time to take a break, recharge, try out a run that’s outside your usual routine, and most importantly, have some fun!
Tip of the Week
Structuring Your Weekly Run Training
When planning your weekly training, think about breaking it down into percentages to ensure a balanced and effective approach:
1️⃣ 70% Aerobic or Zone 2 Training
This is your easy, conversational-paced running. It’s the foundation of endurance and recovery.
2️⃣ 20% Moderate Intensity
This includes tempo runs, sub-threshold, and threshold efforts. These sessions build strength and stamina for longer, faster running.
3️⃣ 10% High Intensity
This is your very hard effort, like VO2 max intervals or anaerobic capacity work. These runs push your limits and improve speed and efficiency.
By structuring your training this way, you’ll optimise your development while minimising the risk of overtraining or injury. Keep your focus on consistency, and the results will follow!
Client Spotlight: Tim Ashelford
1. What is your go-to nutrition for long runs?
I love the Precision Fuel and Hydration range. I usually use the standard gels with single caffeine, and the PH1500 for hydration as it's extra salty.
I like having control over my carb, electrolyte and water needs so I prefer this over all-in-one drink mixes. The 90g pouches make it super easy to stay on top of fuel needs!
2. What is your favourite training session?
It's gotta be intervals. I love giving it everything and getting an endorphin rush with each rep I tick off. Plus, it just feels badass.
3. Which race are you currently training for, and what motivates you to run it?
I'm training for the Buffalo Stampede Skymarathon - I've always wanted to race Buffalo as everyone talks about its impeccable vibe, plus, the High Country is very special and has some mega mountains. We've been working on speed development and strength in this training block and I'm excited to see how it translates to a long, tough mountain race.
Final Notes
Thank you for tuning in this week! I’ll be taking a two-week break from the newsletter as I enjoy some downtime by the ocean in my van next week, followed by a mountaineering course in New Zealand to up-skill in high alpine regions.
I hope you all have a fantastic holiday break. Take this time to recharge, enjoy time with loved ones, and reflect on your goals for the new year.
I’ll be back in a few weeks, refreshed and ready to dive into 2025 with you all. Until then, have a safe and enjoyable Christmas and New Year’s!
Cheers,
Matty