Training Newsletter, (Week 5)

Monday, March 3rd, 2025

Another great week of training is ahead! Wednesday’s quality session will focus on mile repeats—a classic and effective workout to build endurance and strength on climbs. Saturday’s long run takes us to Blind Beach for a scenic, lower-mileage drop week, giving our bodies a chance to absorb the past few weeks of training.

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, March 5 – 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: Mile repeats

This week, we’re increasing the length of our efforts while keeping the same “comfortably hard” effort level through everyone’s favorite: mile repeats.

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: 2-3 × 1-mile repeats
Cool-down: One-mile easy jog

Rodrigo’s Notes on Wednesday’s Workout:
After a few weeks of introducing pace work, we start to increase the volume of work we do per session. This week we are increasing the length of our efforts (while maintaining that same uncomfortable but comfortable hard effort). Meet America’s sweetheart: mile repeats.

For this workout we are shooting for 20-30 minutes worth of hill running at a hard but manageable effort. Use your first rep’s pace to determine your amount of reps you’ll be doing. Avoid starting out too fast. Shoot for a long sustained effort. You should be able to sneak some nose breaths in here and there (aka dont die). You want to be able to comfortably do 2-3 hill repetitions.

PS – A note on strides: Remember to relax and avoid overextending the lower leg. We want try and land close to our center of gravity, apply pressure down and back (hip extension), and let our stride open up behind us. “Stride/striders” is a general term, but generally refers to about 5k or faster pace. It helps open up the running stride before the workout and activate those fast twitch muscles 🙂

Saturday, March 8 – Long Run

Location: Blind Beach (Meeting at Shell Beach Parking Lot)
Time: 8:00 AM (NOTE THE TIME CHANGE)
Parking: Limited parking at Shell Beach lot—carpooling is encouraged. No bathrooms at the trailhead.

This is a drop week, meaning lower mileage while maintaining intensity. The Blind Beach route offers breathtaking coastal views, rolling climbs, and a chance to enjoy a slightly easier effort before we ramp up again.

Race Distance	Map
All Runners	Week 5 – Bling Beach (Drop Week)

Matt’s Notes on the Saturday Run:

We’re all running the same route this week—8.8 miles with 1,560 feet of climbing.
Download the route in advance and sync it to your watch if possible.
Be prepared for wind and exposed sections—bring layers!
Practice fueling, even on a shorter run!

Why Do We Take Drop Weeks?

A drop week allows your body to recover and adapt while maintaining fitness. Think of it as a reset button—your legs absorb past training, and you come back stronger. This week, focus on consistent effort, recovery, and fine-tuning nutrition. Small aches? Address them now before they turn into injuries!

Coach’s notes:

Fueling for the Long Haul

Fueling is one of the most critical factors in successful long runs and races. Under-fueling leads to fatigue, bonking, and slow recovery, while proper fueling helps maintain energy levels, prevent stomach issues, and improve endurance.

Pre-Run Nutrition:

Eat a balanced meal 2-3 hours before your run, with carbs, protein, and a small amount of fat.
Avoid high-fiber or high-fat foods right before the run—they can cause stomach distress.
Hydrate! Drink 12-16 oz of water an hour before heading out.

During the Run:

Calories: Aim for 30-60g of carbs per hour (120-240 calories), depending on intensity and duration.
Hydration: Drink 8-16 oz of fluids per hour, adjusting for temperature and sweat rate.
Electrolytes: If running longer than 90 minutes, replenish sodium, potassium, and magnesium through sports drinks, salt tablets, or electrolyte chews.
What to Eat: Gels, chews, real food (bananas, potatoes, energy bars), or liquid calories like Tailwind or Maurten work well—experiment to find what sits best with you.

Post-Run Recovery:

Within 30 minutes, consume carbs and protein to replenish glycogen and repair muscles. A smoothie, chocolate milk, or a small meal with 3:1 carbs-to-protein works well.
Continue hydrating and eating balanced meals throughout the day.

Key Takeaways:

Practice fueling on training runs—don’t try anything new on race day!
Set a reminder to eat/drink regularly—waiting until you feel hungry or thirsty is too late.
Listen to your body—if something doesn’t sit well, adjust and try different fueling strategies.

Fine-tuning your nutrition now will pay off on race day—use these long runs as a chance to dial in what works best for you.

Looking Ahead: Sugarloaf Ridge

Next week (March 9), we’re heading to Sugarloaf State Park, where you’ll get big climbs and stunning views. This will be a great strength-building run—get ready!

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!