Weekly Newsletter

Week 7 – Monday, August 25, 2025

Welcome to Week 7 of the training cycle. Congratulations to all of our runners who participated in the Santa Rosa races this past weekend. From the 5k to the marathon, we had a strong turnout with many personal bests and notable performances. Whether you raced or supported others, it was great to see so many members of the group involved.

This week we shift focus to one of our toughest workouts yet, a fartlek session that will emphasize both sustained effort and control. Saturday’s long run will continue building endurance and consistency on the trails.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, August 27 – 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 activation + 1.5 mile jog
• Drills: Heel walks, toe walks, side heel walks, side toe walks, hip openers, scoops, A-skips, B-skips, C-skips
• Strides: 4 × relaxed strides
• Main Set: Fartlek – 8 × 3 minutes uphill, 1.5 minutes downhill
• Cooldown: ~1.5-mile jog

Week 7 we are upping the ante. The workout this week will be a harder version of last week’s fartlek style run. We will be running 3 minutes uphill and 1.5 minutes downhill, 8 times. 24 minutes of threshold work will be one of our toughest workouts yet. Remember to run hard, but controlled. Be prepared for a lovely evening in the pain cave.

This pain is what I like to call “good pain.” This term was coined from one of my favorite runners/authors, Alexi Pappas. It is distinct from muscle strains, tendonitis, and bone pain (“bad pain”). If you are experiencing any of those, please don’t hesitate to reach out in person or via strava, text, or email. I will give you a comprehensive strengthening plan to help you address any issues you may be having.

A simple, but complex recipe for success: A solid base of easy running most days, a solid long run, mixed in with 1-2 threshold workouts a week, and strides 2-4 times a week for the cherry on top. Do this consistently for several months and you will be quite surprised with the end result. Each week might feel a bit insignificant, but together they come together into something great.

How does one achieve this consistency? Resiliency, of not just the mind, but the body as well. I say that because most of us can will high mileage weeks and tough workouts. However, will power on its own doesn’t fix injuries. Preventing and correcting injuries takes some direction. That is why we emphasize efficient form (hips forward, relax through the recovery phase, drive with your glutes), drills, pre-run activation, stretching, massage/foam rolling, and my personal favorite: strengthening. 

If you want some serious “bulletproofing,” shoot for 1-3 hours of strength training per week. I don’t mean bench press or bicep curls. A big focus should be on the hips, not just the glute max but the smaller stability muscles as well. Give some attention to your feet and lower legs as well. Be consistent, this is one of the hardest parts of running at a high level. It’s also one of the most important pieces of the puzzle. Below is a video I made for the last Ascend camp, titled “top 10 exercises for runners.” None of these are particularly glamorous, but give them a try! 

Saturday, August 30 – Annadel Long Run

Location: Start at The Trail House
Time: 7:30 AM
Parking: Please do not park in The Trail House lot. Use nearby street parking or gravel lot nearby.
Restrooms: Available at The Trail House

This week’s long run takes us through Annadel State Park, starting and finishing at The Trail House. The routes showcase a mix of rolling singletrack, shaded climbs, and open ridgelines with wide views across Sonoma Valley. The longer option adds sustained climbing that will test both legs and mindset, making this an excellent opportunity to practice mental endurance strategies you can carry into race day. After the run, we’ll have a place to gather at The Trail House, so plan to stick around and enjoy time with the group if you would like.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Week 7 Short Route	18.2 miles	1929 feet
Week 7 Long Route	24.2 miles	2799 feet

Matt’s tip of the Week

Running is rarely just about the workout. Often, the simple act of showing up and sharing miles can mean more than you realize. Encourage others to challenge themselves, but also offer support without judgment. Sometimes all it takes is a group run, a shared conversation, or a steady companion on the trail to help a runner move forward during a difficult time.

Looking Ahead

Saturday, September 6th – Long Run
Next weekend we head to North Sonoma Mountain, a great location for steady climbing and smooth, runnable terrain. This is an ideal setting to refine pacing and continue building strength on the trails.

Auburn Training Trip – September 19–21
Our Auburn weekend is coming together well. We will be partnering with Sacramento Ultra Crew (S.U.C.) to host a training camp on the Rio Del Lago course, which offers a mix of rolling terrain, technical sections, and long runnable stretches that are perfect for both racers and those looking to build endurance. The weekend will include multiple run options, time to connect with other runners, and a chance to practice on key sections of the RDL course. 

This trip also coincides with Sacramento Running Week, which means there will be additional events, group runs, and energy around town. This is shaping up to be not only a strong training opportunity but also a fun social weekend. We will be locking down the final head count this week, so please let us know if you plan to attend.

Race Shoutouts

Congratulations again to all of our runners who took part in the Santa Rosa races this weekend. From the 5K to the marathon, we had a large presence and strong results across the board. These events are always a highlight on the local running calendar, offering a chance for our community to come together on familiar roads and celebrate months of training. Whether it was setting a new personal best, racing a first distance, or simply enjoying the energy of the day, our group showed up in force and represented Sonoma County running well.

Good luck to local Sonoma County runners Justin Harrison and Rob Cook as they take on UTMB this week. For those who may not be familiar, UTMB (Ultra-Trail du Mont-Blanc) is widely regarded as one of the most prestigious ultramarathons in the world. The race covers roughly 106 miles with over 32,000 feet of climbing, circumnavigating Mont Blanc through France, Italy, and Switzerland.

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 use each 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 an excellent opportunity to give back and connect with the broader outdoor community.

Thinking About Joining?

If you are new or curious about Ascend, Wednesday nights are a good entry point. Each workout is structured to benefit a wide range of paces and experience levels. Whether you are training for a race or simply looking to run more consistently, you are welcome to join us and see what structured trail training is like.

See you on the trails,
The Ascend Trail Running Team

Have Questions?

We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.