Weekly Newsletter

Monday, May 26th, 2025

We are heading into the final heavy weeks of this training block before taper. If you’ve been consistent, you’re likely feeling stronger on climbs, more resilient over long miles, and more in tune with how your body handles the load. These final peak weeks are where fitness consolidates and mental confidence sharpens.

It’s also the point in training when recovery matters most. Fitness gains happen after the work is done, when the body repairs and adapts. Prioritize good sleep, nutrition, and intentional recovery — this will set you up for a strong finish as we head into taper.

— The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, May 28 – Quality Session

Wednesday, May 28 – Quality Session
Location: Channel Drive
Time: 5:45 PM
Parking: Free parking along Channel Drive
Restrooms: None at trailhead

Workout: Five-Minute Hill Repeats
We’ll hit the hills again Wednesday with a workout designed to build climbing endurance while keeping things controlled. You’ll complete five sets of five-minute hill repeats, focusing on even effort across every rep.

Workout Structure:

• Warm-up: 1.5–2 mile easy jog
• Drills:
  • Toe walks
  • Heel walks
  • Side walks
  • Hip openers
  • Hamstring scoops
  • A skips, B skips, C skips (frog skips)
• Main Set: 5 x 5-minute hill repeats at steady, strong effort
• Cooldown: 1.5–2 mile easy jog

Rodrigo’s Notes:
It’s easy to let adrenaline take over on the first hill, but the key to this workout is consistency. Hold yourself back early so you can sustain the effort through all five repeats. You should be able to jog or shuffle between reps without fully stopping, and by the last one, you should feel like you could maybe do one or two more — not like you’re completely emptied out.

Coach Matt’s Tip:
Your post-run routine matters as much as the workout itself. Carve out time after the run for static stretching, especially focusing on the hips, hamstrings, and calves. These stretches help maintain mobility, reduce muscle tightness, and speed up recovery — all of which add up to better gains over time. Taking a few extra minutes now can make a big difference later in the training cycle.

Saturday, May 31 – Lake Sonoma Long Run

Location: Channel Drive (Annadel)
Time: 7:30 AM
Parking: Free along Channel Drive
Restrooms: None at trailhead

Saturday’s long run will stay on slightly flatter (but still technical) trails compared to previous weeks. This is a chance to focus on keeping your effort smooth, refining your pacing, and dialing in your fueling plan. With less elevation, you can practice maintaining steady momentum and efficient movement across varied terrain.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Channel Drive Short Loop	5.9 miles	752 ft
Channel Drive Long Loop	15.25 miles	1607 ft

Volunteers Needed

If you’re free this Saturday, the Sonoma Coast Trail Runs are still looking for volunteers to help at aid stations. It’s a great chance to support fellow Ascend runners — Katherine, Taco Dan, Rocky, Rob, Kent, Lisa, and Giuliana will all be out there racing!

To sign up, head over to UltraSignup and search for Sonoma Coast Trail Runs. Helping out at a local race is a fun way to give back to the trail community, cheer on your teammates, and experience the event from the inside. We hope to see some friendly faces out there!

Looking Ahead: Fitch Mountain

Next Saturday we wrap up the last big long run of this training block at Fitch Mountain. This is a chance to pull together everything you’ve been working on — consistent pacing, fueling, climbing, descending — and finish the block strong. We’ll have some lumpia to share in the parking lot afterward as a thank-you for all the hard work you’ve put in. Bring your good vibes, your trail legs, and help us celebrate making it through peak training together.

—The Ascend Trail Running Team

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Have Questions?

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