Training Newsletter, (Week 2)

Monday, February 10, 2025

We’re heading into another great week of training with a mix of trail miles, strength-building sprints, and race-specific preparation. This week’s Wednesday night speed workout will be a focused sprint session designed to improve efficiency, power, and running economy. Saturday’s long run will take us to North Sonoma Mountain Regional Park, offering rolling climbs and scenic ridgeline trails. As always, come prepared for changing conditions and challenging terrain.

If you have any questions, reply to this email—we’re here to help.

The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, February 12 – Quality Session

Location: Parktrail Drive (i.e.Parktrail Open Space). Please note there are no bathrooms at this trail head
Time: 5:45 PM
Parking: Street parking available
Reminder: Bring a headlamp, as it will be dark by the time we finish.

Workout: Sprint Repeats on Hills
This week, we’re emphasizing explosive power and efficient mechanics with short hill sprints. Sprinting is often overlooked in endurance training, but when done correctly, it builds strength, improves stride efficiency, and enhances overall running economy. The key to this session is full recovery between efforts, allowing for maximum output without excessive fatigue.

Workout Structure:

Warm-up: Two miles easy
Dynamic drills: Heel walks, toe walks, karaoke, hamstring scoops, A-skips, strides
Main workout:
- Four by 60-meter hill sprints with three-minute rests
- Two by 120-meter hill sprints with three-minute rests
- One by 200-meter hill sprint with three-minute rest
- Optional: Two by 200 meters if feeling strong
Cool-down: Two miles easy

Rodrigo’s Notes on This Week’s Speed Workout

The rest intervals in this workout are key. By allowing a full three-minute recovery, we can push into the all-out effort range while avoiding central nervous system fatigue. Sprinting is often overlooked in endurance training, but when done correctly, it has enormous benefits.

Beyond developing fast-twitch muscle fibers, this workout also strengthens tendons and fascia, improving overall loading capacity. In other words, it helps your stride feel stronger and smoother—a critical advantage on both technical trails and long climbs.

This type of training doesn’t need to be limited to structured sessions. A great way to incorporate speed work consistently is by adding 4 x 10-second strides at the end of an easy run, about a mile from home. A few seconds of fast, controlled running can add up over time—stick with it, and you’ll notice the difference.

Saturday, February 15 – Long Run

Location: North Sonoma Mountain Regional Park
Time: 7:30 AM
Parking: Sonoma County Parks Pass Required. Daily passes available.

Expect rolling singletrack, extended climbs, and sweeping views of Sonoma County. The terrain here is a great opportunity to work on steady pacing and strong climbing technique. Course details and distances will be shared later this week.

Race Distance	Map
Half Marathon	Week 2 – Half Marathon Training Route
Marathon / 50K	Week 2 – Marathon Training Route
LS50	Week 2 – 50 Mile Training Route

Nutrition Tip: Fuel for Time, Not Mileage

When planning your long runs, think in terms of hours on your feet, not just distance covered. Your fuel strategy should be based on time and effort, not just mileage.

Aim to consume 250 to 300 calories per hour to maintain energy levels and avoid bonking.
Consider your pace and terrain—a technical 10-mile route may take much longer than a smooth 15-miler.
Start fueling early—do not wait until you feel depleted to take in calories.

Experiment with different fuel sources such as gels, chews, or whole foods to find what works best for you. Dialing in your nutrition now will set you up for success on race day.

Looking Ahead

Next week’s long run will take place in the Marin Headlands on Saturday, February 22. This is a great opportunity to get in some race-specific climbing and technical downhill practice in one of the most scenic trail systems in the Bay Area.

For an overview of all planned long run locations and distances, you can reference the schedule here:

Let us know if you have any questions. See you out there!