Ascend Training Camp (Week 1)

Weekly Newsletter

Monday, July 14th , 2025

Welcome to Week 1 of Ascend Summer–Fall 2025. We’re excited to welcome both returning runners and new faces to the trail as we begin another season of growth, consistency, and community. Over the next twelve weeks, we’ll focus on building aerobic fitness, refining form, developing strength, and preparing both mind and body for your fall race goals.

You don’t need to be fast to belong here—just committed. Whether you’re training for your first 50K or preparing for another go at the 100K, you’re part of something bigger than your individual journey. We believe in showing up, running with intention, and growing stronger together. And if you know someone who might benefit from this kind of community, invite them to check out a Wednesday or Saturday group run. Everyone’s welcome to come out and see what Ascend is all about.

Let’s get started.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, July 16 – Quality Session

Location: Channel Drive Parking Lot
Time: 5:45 PM
Parking: Free parking along Channel Drive
Restrooms: None at trailhead

Workout Structure:

Warm-up: 1.5 mile easy jog
Drills:
Heel walks, toe walks, side heel walks, side toe walks, hip openers, hamstring scoops, A walks, B walks, A skips, B skips, C skips, 2 x strides
Main Set: 5 x 3-minute hill efforts at threshold pace
Cooldown: 1.5 mile easy jog
Group Static Stretch

Rodrigo’s Notes:
Hello and welcome to Ascend Summer–Fall Camp 2025. We will be meeting every Wednesday under the leadership of both myself and Eve. Between the two of us is nearly 30 years of track and field experience and competitive racing. We’re here to help you become the strongest, most efficient version of yourself as a runner.

Our Wednesday sessions are designed to improve form, speed, and proprioception (your awareness of how your body moves through space). One of the keys to running fast is learning to stay relaxed—especially under stress. The body has built-in stretch reflexes that, when unhindered, allow us to run efficiently and reduce energy waste. To activate these natural systems, we focus on drills and cues that emphasize good posture, smooth mechanics, and rhythm.

Some form reminders:
Keep a level pelvis. Stand tall and lean forward at the ankles, not the waist. Relax the upper leg after hip extension. Keep your shoulders low and loose—sometimes it helps to shrug them up intentionally and then drop them. Tuck your chin slightly and keep your head in line with your spine. These small adjustments can have a big impact on how efficiently you move, especially when tired.

About threshold pace:
Threshold training is useful across all race distances. It refers to a steady, “honest” effort—about what you could sustain for one hour. Traditionally, tempo runs were long blocks of effort (20+ minutes), but those often invite overexertion and lactate buildup. Today, we often break threshold work into shorter segments, as we’ll do this week with 3-minute hill efforts. These allow you to stay controlled, practice pacing, and reinforce form without tipping into race effort.

Finally, enjoy the process. If something hurts, or if you have questions about drills, effort levels, or anything else—ask. We’re here to help.

Saturday, July 19 – Bear Valley Long Run

Location: Bear Valley / Point Reyes
Time: 7:30 AM
Parking: Day Pass required / CA StatePoppy Pass Accepted
Restrooms: Available at trailhead

This week’s training focus is foundation building. We’re not chasing splits or vertical gain. The goal is to establish a sustainable rhythm—physically and mentally. Run at a conversational pace, stay relaxed, and let the miles come to you. This is a good week to experiment with fuel, hydration, gear, and mindset.

We’ll be joined by Healdsburg Running Company (HRC) for part of the route. If you’ve got a friend who’s been curious about trail running, this is a perfect low-pressure week to invite them to join us

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Week 1 -55K	8.5 miles	639 feet
Week 1 – 100K / 100mile	12.6 miles	1805 feet

Saturday Morning Pre-Run Routine

This short series of movements will help activate your muscles, mobilize your joints, and prepare your body to move efficiently on the trail. Keep each movement relaxed and fluid.

Exercise	Description	Purpose / Benefit
Arm Circles	Rotate arms forward and backward. Try different sizes.	Warms up shoulder joints and upper body muscles used for posture and arm swing.
Torso Twists	Twist torso gently side to side with feet planted and arms swinging.	Mobilizes spine and core; reduces tension and loosens lower back.
Squat to High Knee	Squat down, spring up to stand on one foot, raising opposite knee.	Activates hips, glutes, and core; builds coordination and balance.
Squat to Ankle Grab	From a squat, spring up and grab ankle of lifted leg while heel touches glute.	Engages hamstrings and quads; improves single-leg mobility and control.
Leg Swings	Swing leg back and forth and side-to-side while balancing on one leg.	Opens hips, hamstrings, and glutes; improves range of motion.
Hip Openers	Lift knee in front of body, rotate it outward in a controlled arc.	Opens hip joints; promotes smoother, more efficient stride mechanics.

Coach Matt’s Tip of the Week:

Your diet is the single most important factor in improving your trail running performance.

Eat whole foods. Avoid processed and fast foods—fast food does not equal fast running. Increase your protein intake, and limit or eliminate alcohol and sugar. Get in the habit of reading the ingredients of the food you eat—if it’s packed with things you can’t pronounce, consider something else.

We’re not professional athletes, and food should still bring joy. But small, consistent improvements in how you fuel your body will translate to better recovery, better energy, and lower injury risk.

After your long run, aim to eat a high-protein meal within 45–60 minutes. This jumpstarts the recovery process and helps replenish depleted glycogen stores. Waiting too long can delay recovery, reduce adaptation, and increase risk of overuse injuries.

Your diet is 80% of your fitness and 100% of your success.

Looking Ahead: Annadel (Lawndale)

Next week we head to Annadel State Park via the Lawndale trailhead for our Week 2 long run. Expect sustained climbs, shaded singletrack, and rolling ridgelines with just enough challenge to keep things honest. This route is a staple for local runners—technical in sections but highly runnable, making it ideal for time-on-feet training.

Who Should Join?

This long run is open to all runners—whether you’re registered for a fall race or simply looking to stay consistent. The varied terrain at Annadel makes it a great place to build strength, experiment with pacing, and keep the training momentum going. Bring a friend, enjoy the trails, and come be part of the Ascend community.

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.