Monday, February 24, 2025

Another great week of training is ahead! Wednesday’s quality session will focus on Fartlek running—a fun and effective way to build both speed and endurance. Saturday’s long run takes us to Lake Sonoma for a course preview, offering the opportunity to get familiar with race-day terrain and practice pacing over challenging trails.

If you have any questions, reply to this email—we’re here to help.
The Ascend Trail Running Team

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This Week’s Group Runs

Wednesday, February 26 – Quality Session

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

Workout: Fartlek Intervals

Fartlek, a Swedish term for “speed play,” is a continuous run incorporating intervals of fast running with periods of easy running. It’s a great way to develop the ability to change gears—an essential skill in trail racing, where terrain and competition require frequent pace adjustments.

Workout Structure:

• Warm-up: Two-mile easy jog
• Dynamic drills: Heel walks, toe walks, hip openers, hamstring scoops, bouncy hops, A-skips, strides ×2
• Main workout: 1 min on / 1 min off Fartlek for 30 minutes
• Cool-down: One-mile easy jog

Rodrigo’s Notes on Wednesday’s Workout:
Racing—especially trail racing—demands the ability to adjust pace frequently. Whether responding to a surge in the field or navigating rolling terrain, being comfortable with changing gears is key. This Fartlek session will help train your body and mind to handle these shifts smoothly. Keep your hard intervals strong but controlled, and use the recovery to bring your heart rate down while staying in motion.

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Saturday, March 1 – Long Run

Location: Lake Sonoma Course Preview (Meeting at South Lake Trailhead)
Time: 7:30 AM
Parking: Available at the trailhead, but carpooling is always encouraged. Bathrooms available.

This week’s long run is an important one, as we’ll be previewing sections of the Lake Sonoma course. Expect technical single-track, rolling hills, and sustained climbs that will test your endurance and footwork. This is a great opportunity to practice pacing, fueling, and hydration strategies ahead of race day.

Race Distance	Map
Half Marathon	Week 4 – Half Marathon Training Route
Marathon / 50K	Week 4 – Marathon Training Route
LS50	Week 4 – 50 Mile Training Route

Matt’s Notes on the Saturday Run

• All routes are out-and-back—adjust your turnaround point if needed.
• Limited cell service—download maps in advance.
• We are working on providing a water-only aid station at Island View, but bring plenty of water and extra electrolytes.
• Lake Sonoma trails can be deceptively tough—stay fueled and hydrated!

Coach’s note:

Choosing the Right Trail Running Shoes

Your shoes are the most critical piece of equipment for trail running. The right pair provides traction, protection, and comfort, helping you navigate rugged terrain while reducing injury risk. Here’s what to consider when selecting trail running shoes:

Key Features:

• Durable soles with good grip for rocky or slippery trails
• Toe protection to guard against roots and rocks
• A comfortable fit that allows for foot swelling during long runs

For the best fit, visit a local running store where experts can help assess your gait and recommend the right shoe for your needs. Investing in the right pair now will make a big difference in your training and race performance.

Looking Ahead:

Week 5 Drop Week at Blind Beach

Next week is a scheduled drop week, giving your body time to recover and adapt before ramping up again. We’ll be meeting at Blind Beach for an easier, scenic run along the coast. More details coming soon!

Annadel Half – Run or Volunteer!

Rhonda Roman from Fleet Feet Santa Rosa has graciously invited us to run or volunteer at the Annadel Half Marathon.

Volunteer: If you’re not racing, the event needs volunteers, especially those familiar with Annadel. Email Tawnyaracedirector@gmail.com to sign up.

Race Registration: Sign up by Feb 27 using the discount code Train2025.

Honoring James Folsom: Donations are being collected to place a picnic table on Richardson Trail in memory of James, who ran last year’s race while quietly battling cancer. He was one of the toughest and kindest people we’ve known, and this is a great way to honor him.

Capture and share your journey! 

If you take photos or videos during your run, we’d love to feature them on our Instagram. Tag us @AscendTrailRunning or send them our way!

If you have any questions, feel free to reach out. See you on the trails!