Weekly Newsletter
Monday, May 12th, 2025
Hi Runners,
Welcome to Week 2 of our Cool Moon Mini Camp!
This six-week series is designed to help runners train with purpose and community. Whether you’re targeting a summer race, rebuilding momentum, or just looking for structure, this camp offers a consistent weekly rhythm of quality sessions and long trail runs. Our runs are open to everyone—no cost, no membership—just a shared commitment to showing up and putting in the work.
Each week, we balance Wednesday evening workouts focused on climbing and strength with Saturday long runs that test and build endurance on varied terrain. It’s a progressive approach designed to help you learn, adapt, and gain confidence on the trails. Last week we kicked things off with a strong session at Channel Drive and a tough loop through Annadel. This week, we return to Channel for longer hill reps and take on Sugarloaf Ridge State Park for a challenging long run.
We’re glad you’re here and we’re excited for what’s ahead.
—The Ascend Trail Running Team
This Week’s Group Runs
Wednesday, May 14 – Quality Session
Wednesday, May 14 – Quality Session
Location: Channel Drive
Time: 5:45 PM
Parking: Free parking along Channel Drive
Restrooms: None at trailhead
Workout: Long Hill Repeats
This week we’re turning up the volume. After last week’s 5-minute intervals, we’ll stretch out to 3 x 6-minute climbing efforts. These longer reps give us a chance to settle into rhythm and focus on posture, footwork, and pacing under fatigue.
Workout Structure:
- Warm-up: 1.5–2 miles easy + drills
- Drills: Toe/heel walks, side shuffles, hip openers, A/B skips
- Main Set: 3 x 6-minute uphill intervals at a controlled but strong effort
- Recovery: Easy jog or walk downhill between reps
- Cooldown: 1.5–2 miles easy
Rodrigo’s Notes:
This week we are increasing overall “time under tension” but also breaking up the intervals into smaller segments to make it more digestible. We are shooting for 18 minutes of threshold effort. Keep the effort hard but take care not to push too much. You want to be able to comfortably jog after each repetition and ideally feel like you can do 1–2 more reps at the end of the workout.
Saturday, May 17 – Long Run
Location: Sugarloaf Ridge State Park – Main Parking Area
Time: 7:30 AM
Parking: Day pass required or annual State Parks pass
Restrooms: Available at trailhead
Sugarloaf is a stunning but rugged park with early climbs, rocky ridges, and fast, winding descents. This week’s long run increases the challenge with more elevation and some technical terrain—but the payoff is worth it. We’ll provide limited group aid, but runners should be prepared to self-support and navigate independently.
Key Reminders:
- Bring plenty of calories and fluids—water is limited on course
- Cell service is unreliable to nonexistent: download your route map(s) in advance
- Vehicles can be used as self-aid stations—plan accordingly
Recommended Maps
| Trail Map (Strava link) | Distance | Elevation Gain |
|---|---|---|
| Sugarloaf Short Loop | 5.6 miles | 1398 feet |
| Big Bald Mountain Loop | 8.0 miles | 2144 feet |
| Little Lollipop | 11.1 miles | 2747 feet |
| Big Lollipop | 13.4 miles | 3337 feet |
| Sugarloaf Big Loop (Very Hard) | 20.0 miles | 5443 feet |
Looking Ahead: Lake Sonoma
Next week we head to Lake Sonoma for our Week 3 long run—expect exposed ridgelines, sustained climbs, and some of the best views in the county. It’s a key location for both training and race prep, especially for anyone looking ahead to summer ultras.
Who Should Join?
This mini camp is open to all levels—even if you’re not racing Cool Moon. These next six weeks are a great time to build trail strength, stay connected, and enjoy the spring miles. Whether you’re training for your first ultra or just love early-season trail time, you’re welcome here.
See you out there,
—The Ascend Trail Running Team
Have Questions?
We’re here to help! Reply to this email, or reach out to us via ascendtrailrunning@gmail.com.
Ascend Trail Running 
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