Cool Moon Mini Camp (Week 1)

Weekly Newsletter

Monday, May 5th, 2025

Hi Runners,

Welcome to Week 1 of our Cool Moon Mini Camp!

We’re kicking off a new training block built around the Cool Moon Trail Races, and whether you’re training for a summer event or just looking for consistent group runs, we’re glad you’re here. This mini camp is designed to bring runners together for focused, supported training through the next 6 weeks. But to be clear—you don’t have to be racing Cool Moon (or any race) to join us.

We expect (and hope!) that many of you are here simply to stay motivated, get stronger on the trails, and run with a great group of people. You’re welcome here regardless of your current fitness, goals, or pace. Ascend is a community-first group, and our mission is simple: show up, train together, and help each other grow.

We’ll be organizing weekly Wednesday workouts and Saturday long runs to help build strength, consistency, and trail confidence leading into July and beyond. This week’s sessions focus on hill strength and early-season base-building—accessible but effective. We’re excited to get started.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, May 7 – Quality Session

Location: Channel Drive
Time: 5:45 PM
Parking: Free parking available
Restrooms: No restrooms at trailhead

Workout: 3 x 5-minute hill intervals

This workout is a low-stakes way to begin building strength and rhythm on climbs. Each 5-minute interval should feel strong but sustainable, like you’re keeping one gear in reserve. Think of it as practicing control rather than testing your limits. The trail is soft, shaded, and quiet—perfect for a smooth, focused effort.

Workout Structure

Warm-up: 1.5–2 miles easy + drills
Drills: Toe/heel walks, side shuffles, hip openers, A/B/C skips
Main Set: 3 x 5-minute uphill intervals at moderate to strong effort
Recovery: Easy downhill jog between reps
Cooldown: 1.5–2 miles easy

Coach’s Tip: Don’t skip the drills. These movements help activate key running muscles and prep your body for more efficient form—especially important when we’re working on hill strength. Take the time to do them right and you’ll feel the difference over time.

Saturday, February 8, 7:30 AM:

Location: Annadel State Park: Lawndale Entrance (in Kenwood) – Map Link
Time: 7:30 AM
Parking: Parks Pass Required. Daily passes available.
Distance Options: 20 miles, 15 miles, or choose-your-own-adventure (mapped routes available)

We’ll be at Lawndale for this week’s long run, with multiple route options to match your training needs. If you’re not ready for 15+ miles, no problem—there are great shorter loops from the same trailhead. This week’s terrain includes rolling hills, shaded sections, and enough vertical to get your legs working without overreaching. It’s a good early checkpoint and a fun way to explore the area with the group.

Recommended Maps

Distance	Map
14.8 miles	Week 1 (Mini Camp) – 14.8 mile Training Route
19.8 miles	Week 1 (Mini Camp) – 19.8 mile Training Route

Additional Maps

Need a route? We’ve mapped several Lawndale loops from our February training block—you can find those here or here:

Distance	Map
8 miles	Half Marathon Training Route (Spring Camp)
11 miles	Marathon Training Route (Spring Camp)
14.5 miles	50 Mile Training Route (Spring Camp)

About the Cool Moon Trail Races

The Cool Moon Trail Races take place in late July and include distances from 5K to 100 miles. With generous cutoffs and a low-key, supportive vibe, it’s a great summer race—especially for first-timers or anyone looking to take on a new distance.

Several Ascend runners are signed up for the 25M, 50M, or 100M, but plenty of others are just here to train. You’re welcome either way.

Want to register? Use the discount code:
AscendTrailRunning15% (case-sensitive)
Learn more and sign up here →

Looking Ahead: Sugarloaf Ridge

Next week, we’re heading to Sugarloaf Ridge State Park for both the Wednesday workout and Saturday long run. Be ready—it’s beautiful, but it’s also hard. Expect longer climbs, steeper grades, and a tougher challenge overall.

See you out there,
—The Ascend Trail Running Team

Need Some Motivation?

Looking for a little inspiration heading into the week? The Cocodona 250 kicked off this morning, and it’s one of the most iconic endurance events in the U.S. This point-to-point race stretches 250 miles across the rugged Arizona desert and mountains, from Black Canyon City all the way to Flagstaff. Runners will battle extreme temps, huge climbs, and sleep deprivation for days—and somehow still find a way to smile at the aid stations:

Later this week, the Sedona Canyons 125 and Elden Crest 38 races will also get underway, adding even more action to the Cocodona week. It’s an amazing display of grit, mental toughness, and community—exactly the kind of energy we love to bring into our own training.

Have Questions?

We’re here to help! Reply to this email, or reach out to us via ascendtrailrunning@gmail.com.