Weekly Newsletter

Week 5 – Monday, August 18, 2025

Welcome to Week 6 of the training cycle! Last week’s session was one of our toughest yet, and the turnout was amazing once again. It was great to see so many runners tackling the challenge together and encouraging one another throughout. This week we are changing things up with a Fartlek workout on Wednesday, which will give us the chance to work on shifting gears and controlling effort.

For Saturday, we will be heading out to one of our favorite spots, the Marin Headlands, starting from Tennessee Valley. These trails are some of the most beautiful in the Bay Area, with climbs, descents, and views that never disappoint. For those who want to stay closer to home, we will also host a long run at Sugarloaf. Both options will deliver plenty of challenge and elevation gain, so you cannot go wrong with either choice. Looking forward to another great week of training.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, August 20 – Quality Session

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

Workout Structure

• Warm-up: Band work & 1.5 mile easy jog
• Drills: Heel walks, toe walks, side heel/toe walks, hip openers, hamstring scoops, A/B/C skips
• Strides: 4 × relaxed strides
• Main Set: Fartlek 10 × 2 min on, 1 min off
• Cooldown: ~1.5-mile jog

Rodrigo’s Training Notes

It’s week 6 and we are going to keep mixing it up. This week we are doing a Fartlek, which is Swedish for “speed play.” These types of runs are great for shifting gears and effort levels.

For this workout we will not be jogging all the way back down to the gate after each rep. We will be running 2 minutes uphill at threshold effort, then slowly jogging downhill for 1 minute, 10 times.

Our goal for today is to minimize our rest interval and spend more time under tension. The ratio of 2:1 on/off also makes this a true threshold workout. All that means is you will be “on” for substantially more time than “off.” Start out below (slower than) threshold. This workout will test both your strength and effort control so it is extra important to not start out too fast. Threshold effort is hard, but controlled. Remember, we want to simmer (like a good curry), not boil.

Strengthening and Injury Prevention

5 × 45 second calf ISO holds
Lift your heels approximately 2 inches off the ground. Hold for 45 seconds. If that is too easy try single legs. If you still feel like you can hold it for 30 more seconds hold some weight in your hand. These will help with muscle recruitment and provide instant relief to many lower leg aches and pains. Try these as a warm up before the exercises below.

Standing single leg calf raises – 4 sets of 15, 12, 10, 8, or 6
Number of reps should be close to the point where you start to lose control over the 3 second rep. Drop the volume per set as you increase weight. These will target the gastrocnemius muscle. Slowly, over a count of 3 seconds, raise your heel and slowly lower it back down. Goal is to be smooth and controlled. If your leg is shaking or you cannot control the slow movement, try with both legs. If it is too easy, hold some weight in your hand.

Seated single leg calf raises – 4 sets of 15, 12, 10, 8, or 6
Number of reps should be close to the point where you start to lose control over the 3 second rep. Drop the volume per set as you increase weight. These will target the soleus muscle. Sit on a surface that makes your knees slightly below 90 degrees. Place a weight (10, 25, or 45 lbs) directly behind your knee, in line with your lower leg (use a towel or cushion for padding). Same as above, slow 3 second reps, smooth and controlled.

Bonus: Self massage
Kneel on your bed or chair with your feet hanging. With your thumb, find the center of your two gastrocnemius muscles. Press hard into the area while alternating between dorsiflexion and plantarflexion. Apply the same pressure up and down the area until your thumb gets tired, then switch hands. 

Saturday, August 23 – Marin Headlands Long Run

Location: Tennessee Valley Parking Lot
Time: 7:30 AM
Parking: First come, first serve
Restrooms: Available at trailhead

This week’s long run takes us through the Marin Headlands, a classic Bay Area training ground that combines sweeping coastal views with some of the most demanding climbing we’ll see in training. The long route in particular packs in a significant amount of elevation gain, with sustained climbs that require patience and steady effort. Rolling fire roads and flowing singletrack provide relief between ascents, but the cumulative climbing makes this a challenging day that will reward smart pacing. A key feature to note: water is available at mile 8, making this an ideal opportunity to refine your fueling and hydration strategy in conditions that closely mirror race day.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Week 6 Short Route	12.13 miles	2234 feet
Week 6 Long Route	18.22 miles	3990 feet

Matt’s tip of the Week

The 80/20 rule is simple: spend 80% of your training time at an easy, conversational pace and the other 20% at moderate to hard intensity. Easy running is not “junk miles.” It is the foundation of endurance training, building your aerobic engine and improving your body’s ability to deliver oxygen to your muscles. By keeping most of your running easy, you save your energy for the workouts that matter most, where you can develop speed, power, and efficiency. Following this principle helps prevent burnout, reduces injury risk, and makes hard sessions more effective

Looking Ahead

Next week we will return to Annadel, starting from Trail House. This route combines steady climbs, shaded singletrack, and some of the most runnable terrain in the park. It is a perfect setting to build endurance while practicing smooth pacing.

Auburn Training Trip – September 19–21

Mark your calendars. We will be heading to Auburn for a weekend of running on the Rio Del Lago course. This trip is a great opportunity for those racing RDL, pacing, or crewing, but it is also open to anyone who wants to enjoy some amazing trails. Think of this as a mini Rio training camp. If you plan to join us, please RSVP via email by this Friday. For those staying local, we will host a run in Sonoma County that weekend as well.

Ascend Hats

We will be making Ascend hats with two styles to choose from and a few color options. On Wednesday, Cruz will have a sign-in sheet with pictures of the options. If you are interested, make sure to check in with him and get your name on the list.

Race Shoutout

Looking for a great local event? Check out the Cancer Champions Run & Walk in Davis. Learn more here

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 is 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 here.

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

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Have Questions?

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