Training Newsletter, (Week 10)

Monday, April 7, 2025

Hi Runners,

It’s race week. You’ve made it. Whether you’re toeing the line at the 50-mile, the marathon, or the half, this is the week to let your body recharge and your mind settle in. The hard work is behind you—now it’s about rest, mental preparation, and a few short runs to stay loose. This weekend is a celebration of everything you’ve built, both individually and as a community.

The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, April 9 – Tune UP

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

We’ll keep things short and light on Wednesday with a casual shakeout run:

Warm-up jog (1–2 miles)
Light drills and strides (A skips, B skips, karaoke, etc.)
Optional strides (2–4 short, relaxed accelerations)
Cooldown jog (1–2 miles)

The purpose of this run is to maintain rhythm and mobility without adding fatigue. If you feel any lingering tightness, we’ll also have time to work through mobility drills and address those.

Saturday, Race DaY at Lake Sonoma

Location: Lake Sonoma Visitor Center or Lone Rock Trail Head (varies by race distance)
Parking: See official website parking details
Restrooms: Available at the Visitor Center and both sort lines

Here’s the official race morning schedule:

50-Mile Start – 6:30 AM at the Visitor Center
Marathon Start – 8:00 AM at the Visitor Center
Trail Sisters Half Marathon Start – 10:00 AM at Lone Rock Trailhead

You can find all key logistics—including packet pickup, drop bag procedures, parking, and crew information—on the official race website. If you’re not racing, consider coming out to support and cheer. It makes a huge difference for runners to see familiar faces out on course.

Finally, feel free to share the link to the livestream with friends and family who may not be able to make it:

Coach’s Tip: Control What You Can

By the time race week arrives, the training is done—and that’s a good thing. Now it’s time to focus on the things within your control:

Get your gear ready early in the week
Prioritize sleep (even if it’s not perfect the night before the race)
Eat familiar, consistent meals
Review the course and aid station locations
Rehearse your nutrition plan and race strategy
Hydrate throughout the week, not just the day before

If you find yourself nervous (and most runners do), try to shift your focus to curiosity: What can I learn about myself out there? How can I stay present and grounded when things get tough? That mindset shift can make a big difference.

Looking Ahead:

Mark your calendars—our End of Camp BBQ will be on Saturday, April 26 at 2:00 PM. Whether you raced or trained alongside others in support, this will be a great way to close out the season together. Also, many of you have asked about future Ascend training camps—we’ve heard your enthusiasm, and we’re working on what’s next. Thank you to everyone who’s shared ideas and encouragement. Our goal is to keep building this community together, and we hope to have more to share with you soon.