Monday, March 24th, 2025

Hi Runners,

Welcome to Week 8 of training! This week, we’ll be pushing ourselves a little harder and going a little farther, building on the foundation we’ve laid so far. As we wrap up our peak training phase, it’s important to remember that the work we’ve put in speaks for itself. Every effort you’ve made up until this point is helping you progress, and the results will show as we continue to challenge ourselves. We’ll focus on finishing this peak period strong and bringing all of the pieces together before we head into the final stretch.

The Ascend Trail Running Team

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This Week’s Group Runs

Wednesday, March 26 – Quality Session

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

Workout:3 x 10-minute threshold hill efforts

This workout really brings everything together. We’ve been building toward longer, sustained efforts, and now it’s time to put that to the test. But remember — don’t fly too close to the sun. Longer threshold intervals are tough, and if you go out too hard, you’ll burn out before you get the benefit. The key here is control. Focus on that hard-but-sustainable effort where you feel strong, in control of your breathing, and able to jog back down when you finish each interval. We use intervals instead of one long tempo effort so we can reset between reps and come back strong — hitting the right effort each time. The goal is to train your body and mind to stay smooth and steady on sustained climbs. Your legs might feel heavy by the third rep, but if you’re pacing it right, you’ll still be strong and in control. This is how we build resilience without overreaching.

Workout Structure:

• Warm-up: 1.5–2 miles + drills
• Main set: 3 x 10-minute uphill intervals at threshold effort
• Recovery: Easy downhill jog between reps
• Cooldown: 1.5–2 miles

Rodrigo’s Workout Notes:

Longer threshold intervals, like 20-30 minutes at a steady pace, can be tough to execute effectively. If the effort is too close to race pace, it can lead to excessive fatigue. At a certain point, these long intervals can become counterproductive, leaving you worn out instead of building endurance.

To get the most benefit, it’s better to break these efforts into shorter intervals. By doing so, you can recover between reps and continue hitting the desired pace with fresh legs, allowing for more sustained work over time. For this week’s session, focus on hitting that hard but sustainable effort during each 10-minute climb. While your legs may get heavy, aim to stay in control of your breathing and be ready to jog back down after each rep. This approach helps you build the strength and mental toughness needed for longer, sustained efforts.

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Saturday, March 29 – Long Run

Location: Lake Sonoma Recreational Area (Lone Rock Trail Head) – We will be shuttling with HRC to South Lake.
Time: 7:45 AM
Parking:  Free parking available
Restrooms: There are portapotties at the trailhead

Race Distance	Map
Optional Map (18 Miles using Wulfow Shortcut)	Wulfow Shortcut to Lone Rock

A Few Notes on this week’s long run

Skip and the HRC team have invited us to join their long run, and we’ll be helping with shuttles. If you’re willing and able to help transport runners from Lone Rock to South Lake Trailhead, they could certainly use some help.

What to expect:

• Course: Big climbs, technical descents, and the chance to preview key parts of the Lake Sonoma course. The course is marked. You can use the official race maps (Half Marathon Map, Marathon Map, 50-mile Map) or this alternate 18-mile route Matt provided that cuts through Wolfow and finishes at Lone Rock: Wolfow to Lone Rock route map.
• Aid Station: We will have an aid station set up at Warm Springs.
• Finish Area: Food and drinks will be available at the finish line (Lone Rock).

Lake Sonoma Course Maps

In case you don’t have them, here are the latest course maps for the Lake Sonoma Races:

Race Distance	Map
Trail Sisters Half Marathon	Trail Sisters Women’s Half Marathon
Lake Sonoma Marathon	Lake Sonoma Marathon
Lake Sonoma 50-Mile	Lake Sonoma 50

Coach’s Tip: Pacing & Problem Solving

This is a great opportunity to dial in your gear, fuel, and pacing strategy. Start conservatively and adjust as you go — that’s how you learn what works and what doesn’t. If something feels off, don’t just push through; troubleshoot and adapt. These long runs are testing grounds for race day.

Looking Ahead: Shiloh Ranch Regional Park

Next week is our final long run before taper. We’ll meet at Shiloh Ranch Regional Park for one last long run before race week.

See you out there!