Ascend Training Camp (Week 4)

Weekly Newsletter

Week 4 – Monday, August 4, 2025

Welcome to Week 4 of the training cycle. This is our first cutback week, a planned reduction in training volume to allow your body to absorb the work from the last three weeks. These lighter weeks are where adaptations take hold, and you should start to feel stronger and more efficient.

This week’s long run takes us to Red Hill and Blind Beach, a coastal route that is both beautiful and rewarding. Expect steady climbs, expansive views, and a chance to reset before we continue building next week.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, August 6 – Quality Session

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

Workout Structure

Warm-up: ~1.5-mile easy jog
Drills: Heel walks, toe walks, side heel/toe walks, hip openers, hamstring scoops, A/B walks, A/B/C skips
Strides: 3 x relaxed strides
Main Set: 4 x 5-minute uphill efforts at threshold pace
Recovery: Easy jog back down the hill
Cooldown: ~1.5-mile jog

Rodrigo’s Notes

Welcome to week 4! We are continuing to build our workout volume so make sure to take plenty of easy days during the rest of the week. I will expand on this next week.

Threshold reminder
You should be getting about 2 nose breaths, or half a sentence before needing a bigger breath towards the end of a threshold workout. You should feel like you can do another rep about 1 min–90 seconds into jogging. These 5 minute reps will test your effort control so make sure you don’t start out too fast.

Strides
Strides are a great way to not only warm up for a workout but also my all-time favorite way to develop speed all year round. They are the “secret ingredient” to running fast. You can do these at the end of most easy runs during the week during ALL phases in training. The only times I don’t recommend strides is the day after a workout or on long run day. If you are consistent, you will reap tremendous benefits at very little cost. These include improved running form, economy, and pure speed development.

The mechanics of our warm up strides are not too different from the general mechanics and running cues I’ve been emphasizing. The only difference is you are applying a much greater force into the ground which will make the stretch reflex mechanism act with more force and cause your leg to snap forward much quicker. Remember to relax your leg and let it cycle through the recovery phase. Once your foot hits the ground again crank that sh*t like Soulja Boy. Your stride length will also greatly increase at these higher speeds.

Stride FAQs

How fast should I go?
About 90% effort, somewhere between mile and 5K pace.

How should it feel?
Like you are cranking with your butt and relaxing your legs as soon as your foot leaves the ground. Restart the crank when your foot makes contact with the ground.

How should it look?
Like your running stride is opening up and flowing behind you.

I feel like I’m still overstriding?
Try putting your foot down as soon as your knee passes under your hips. It should feel choppy at first, and smoother as you gain control of your hip extension.

Other questions?
Please ask!

Saturday, August 9 – BLIND BEACH Long Run

Location: Blind Beach Parking Lot
Time: 7:30 AM
Parking: Free, but limited. Arrive early.
Restrooms: Available at the trailhead

This is a cutback week, which means shorter long run options and a little more room to recover. The terrain at Red Hill offers a mix of singletrack trails, steady climbs, and beautiful views of the Sonoma Coast. The route is challenging in places but scenic throughout. Focus on staying smooth, staying fueled, and enjoying the shift in scenery.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Week 4 Short Route	8.8 miles	1581 feet
Week 4 Long Route	12.3	1872 feet

Coach Matt’s Tips of the Week:

Trail running means sharing space with others. Please yield to hikers, equestrians, and cyclists when appropriate. Uphill runners generally have the right of way, but use common sense. Be courteous and stay alert. Always stay on marked trails. Run through puddles instead of around them to avoid widening the trail. Pack out what you pack in. Respect the land and the community that helps maintain it.

Special Guest on Wednesday

We’ll be joined briefly by Dr. Carole, a sports chiropractor and triathlete based in Rohnert Park. She will give a short introduction to her practice and talk about how maintenance and recovery can help keep runners injury-free and training consistently. Dr. Carole is also offering free soft tissue sessions after a future run and discounts to Ascend participants. Come meet her and learn more on Wednesday and learn more at https://motionsportschiro.com

Support Friends of Trione-Annadel

We are proud to support the Friends of Trione-Annadel, the official nonprofit fundraising partner for Trione-Annadel State Park. They play a vital role in preserving the trails we run every week.

Their annual fundraising gala, Trails to Tomorrow, is coming up on September 27. This event helps fund trail work, maintenance, youth education, and more. It’s a great chance to give back and connect with the broader outdoor community. The event includes a live auction, raffle, and appearances by local athletes. We hope to see you there. Learn more at friendsofannadel.org

Looking Ahead: COBBLESTONE TRAILHEAD

Next week we’ll be at Annadel, starting from the Cobblestone Trailhead. This route features shaded climbs, flowing singletrack, and classic oak woodlands. It is a solid progression from our coastal cutback week and an opportunity to ease back into longer efforts with familiar terrain. Expect steady climbs, technical sections, and the kind of training that builds durability over time.

Below is a tentative schedule of long runs for the next month to help you plan ahead. These locations are subject to change based on weather or trail access, but this should give you a good general sense of where we’ll be running:

August 16: Annadel from Cobblestone Trailhead
August 23: Marin Headlands from Tennessee Valley with HRC & SFRC
August 30: Annadel from Trail House

Thinking About Joining?

If you’re new or just curious about Ascend, Wednesday nights are a great way to get a feel for the group. Each workout is designed to benefit a wide range of paces and experience levels. Whether you’re training for a race or just want to run with more consistency, you’re welcome to join us and see what structured trail training is like.

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.