Monday, March 10th, 2025

Hi Runners,

We’re heading into Week 6 of training, and this marks the beginning of our peak training phase. Workouts are ramping up, long runs are getting tougher, and this is where consistency and smart recovery will make all the difference. This week features a demanding hill workout on Wednesday and a long run at Sugarloaf Ridge State Park on Saturday—both designed to push your endurance and prepare you for race day.

A few important updates:

• Wednesday’s workout will be at Channel Drive, not our usual location. 
• Saturday’s long run returns to our normal 7:30 AM start time. 

The Ascend Trail Running Team

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This Week’s Group Runs

Wednesday, March 12 – Quality Session

Location: Channel Drive Parking Lot (Note the location change). Please note there are no bathrooms at this trailhead.
Time: 5:45 PM
Parking: Free parking available

Workout:5X5 Hills

This week we are continuing our workout build with another classic. For this workout we are shooting for 25 minutes of threshold effort. Again, that is our “comfortably hard” pace. We will be increasing the number of hill reps from last week, but reducing the length of each rep. By doing this, we can keep increasing our volume or “time under tension” while keeping the workout manageable. Remember, you should be able to jog (terrain allowing) after each hill repetition, so dont go too hard. Its better go slightly above (slower) than threshold pace than below (faster). If we cross that line for too long, we risk excessive fatigue.

Workout Structure:

• Warm-up: 2-mile jog + drills
• Main set: 5×5-minute uphill efforts at threshold pace
• Recovery: Easy jog back down between each rep
• Cooldown: 2-mile jog (or however long it takes to get back to the cars)

Rodrigo’s Workout Notes:

Signs of Overtraining:
As we increase both our workout and long run volume, lookout for signs of overtraining. Overtraining is very real and can affect runner of all levels. Symptoms include being out of breath during everyday activities, trouble sleeping, craving lots of carbs, and brain fog. Avoid this by slowly increasing overall mileage, workout volume, and long run length. Additionally, keep your easy runs EASY. It is not uncommon for me to take a few walk breaks the day after a workout or long run, even if I’m running on a flat road. This helps me keep my heart rate in zone 1 and 2. I may even substitute the run for some mobility and strength work, followed by a 40 minute walk. 

Another tip: “Recovery doubles”

Double runs can be used in many different ways. You have heard of the Norwegian “Double threshold” method. Anyways, the concept of recovery doubles is basically getting two shorter “active recovery” sessions instead of one longer one. This allows us to “save our legs” from the impact of 6-8 miles and instead get two 3-4 mile runs that will increase blood-flow and nutrient absorption. Double runs can benefit even low mileage runners so don’t assume you need to be running 70 mpw to justify a double run. If your goal is active recovery, even two 20 minute runs (one in the AM and one in the PM) can yield enormous benefits.

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Saturday, March 15 – Long Run

Location: Sugarloaf Ridge State Park
Time: 7:30 AM
Parking: The main entrance is on Adobe Canyon Road. A day-use pass is available here. You may also use a CA Poppy Pass.
Restrooms: Facilities available at trail head

Race Distance	Map
Half Marathon Group	Sugarloaf Lollipop
Marathon & 50K Group	Sugarloaf Big Loop

A Few Notes on this week’s long run

This week’s long run is all about getting vert—and Sugarloaf delivers. Expect sustained climbs, technical descents, and big elevation gain. This is a great opportunity to practice power hiking and efficient downhill running.

Logistics & Aid:

• We’ll set up a simple aid station in the parking lot with water and some basic supplies. If you’re planning to do multiple loops, this is a good spot to refuel.
• Be prepared for limited water access on course. Carry enough fluids, and consider a filter or extra bottle if needed.

Route Options:

• Half Marathon Group: Take the lollipop route (~11.1 miles).
• Marathon / 50K Group: You can choose between:
  • The big loop (~15.1 miles).
  • Two loops of the lollipop route (~22 miles).
• 50-Mile Group: The goal is 20+ miles with significant vert. Options include:
  • Two lollipop loops (~22 miles).
  • One of each route (~26.2 miles).

Coach’s Tip: Foam Rolling

With peak training weeks in full swing, recovery is just as important as the training itself. One of the best ways to aid muscle recovery is consistent foam rolling. Use it after long runs to release tension, improve circulation, and prevent stiffness. Focus on the quads, hamstrings, calves, and glutes—key muscle groups that take a beating in trail running. Rolling out sore spots might be uncomfortable, but it will help keep you moving through these next few tough weeks.

Looking Ahead: Sugarloaf Ridge

Next week’s long run will be at Annadel.

This is a big week—respect the effort, recover well, and trust the process.

See you out there!