Weekly Wrap – 9/12/24
Your Monday dose of inspiration, highlights, and tips to elevate your running journey!
Hey everyone,
Welcome to Week 2 of our Weekly Wrap! A big thank you to everyone who tuned in last week. If you missed it, you can always go back and catch up.
It’s been another fantastic week for the Academy, with plenty happening across the globe. Here in Sydney, the weather has been throwing some challenges our way with high humidity and rising temperatures. A quick reminder to adjust your pace accordingly: higher temps and humidity can elevate your heart rate, leading to earlier fatigue or difficulty hitting your usual paces. Stay ahead by staying hydrated, your body will thank you!
Weekend Highlights
🌏 Peter’s Run to Remember
Peter Baines has officially completed Day 8 of his Run to Remember across Thailand, clocking 470km of his 1,400km journey (as of Sunday). Progressing steadily at about 60km a day, Peter is managing minor blisters but remains on track with no major hurdles. His support crew and I are in daily contact, ensuring he’s fuelled by optimal nutrition, hydration, and rest. Keep it up, Pete!
🇳🇿 Caleb’s Fast-Packing Adventure
Caleb began his epic 3,000km journey on the Te Araroa Trail in New Zealand last Thursday. So far, he has covered 163km in just four days! Kicking things off with a challenging 100km stretch along sand. What a start!
🏜️ Jennah-Louise Takes on Oman
Jenna Louise conquered the Himan Trail Race, one of the most technical ultra-marathons in the world. This 114km single-stage race featured 5,700m of elevation gain across rugged Middle Eastern mountains. With a notoriously high dropout rate (this year, only 49 men and 5 women finished), JL’s achievement is remarkable. A huge congratulations, JL, for taking on such a daunting challenge and crossing that finish line!
🇦🇺 Sydney Trail Half Marathon
Back home, Karen and Alex braved the heat and humidity to complete the Sydney Trail Half Marathon. A massive effort from both of them, well done!
December Reminders
As we settle into summer, don’t forget these essentials:
• 💧 Hydration is key: Drink water consistently throughout the day.
• 😴 Prioritise rest: Recovery is crucial for progress.
Let’s stay on track and finish the year strong!
Prompt of the Week
If you could wave a magic wand, what would your ideal “training” week look like?
Take a moment to reflect. What would make your routine feel balanced, enjoyable, and effective? Then ask yourself: How is it different from my current schedule? Can you make small, meaningful adjustments to better prioritise yourself and your training?
Running Tip of the Week
Mastering Uphill Running
When tackling hills, do you find yourself tightening your upper body and restricting your breathing? Here’s how to fix that:
Stay relaxed: Keep your shoulders loose and your arms moving.
Visualise ski poles: Imagine lightly pushing back with poles to drive your motion.
Keep your cadence high: Shorten your stride but maintain rhythm.
Posture matters: Stand tall to open up your lungs and keep breathing smooth.
These small tweaks can make a big difference in your efficiency and confidence on the climbs!
Client Spotlight: Justin Dengate
1. What is your go-to nutrition for long runs?
I use a mix of Tailwind and Precision Fuel gels.
2. What is your favourite training session?
That’s a tough one but if I had to pick it’d probably be tie between a good interval session or a long run.
3. Which race are you currently training for, and what motivates you to run it?
I’ve just finished training for kosci miler but after that next year I’ve signed up for UTA miler and I’m hoping to get an entry for six foot track marathon. Lots of different things motivate me to race but the biggest thing is my daughters. I want to be the best version of myself I can be for them and show them they can do whatever they want if they put their mind to it, stay disciplined and push through hard things. I also just love the feeling of pushing myself.
Upcoming Programs
In 2025, we’re trialing an exciting new group coaching style focused on preparing for the same events. The first two programs are:
Sydney Hoka Half Marathon:
Starts: January 7th, 15 week program
Ultra-Trail Australia:
100km & 50km Programs: Starts January 20th, 17 week program
22km Program: Starts February 3rd, 15 week program
If you’re interested, send us an email, and we’ll share more details as they become available over the coming weeks!
Final Notes
It’s the season of celebrations and social gatherings! Strive for balance, enjoy the festivities, but remember to maintain a structured approach to your training. If you miss a session, aim to balance your week with an appropriate mix of easy, moderate, and hard runs.
If you’ve enjoyed this week’s wrap, feel free to send me a message, I’d love to hear your thoughts!
Thank you for being part of the Academy. Have an amazing week ahead!
Cheers,
Matty