Weekly Newsletter

Week 9 – Monday, September 8, 2025

We are now entering one of the biggest weeks of the training cycle. The workouts are becoming more demanding, and the long runs are stretching into full dress rehearsals for race day. This is where the consistent work of the past two months pays dividends, both in fitness and in confidence. The threshold session this week is the hardest yet, with more total time at effort than anything we have done so far. These sessions are where you begin to learn how to manage discomfort and maintain control even as fatigue builds.

On the weekend, we split again between the Marin Headlands and Annadel. These routes are designed to mimic the sustained climbs and technical terrain you will encounter on race day. Both options will test your pacing, fueling, and hydration strategies. Consider using this run as a “dress rehearsal” for race day.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, September 10 – 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 10X3 min on, 1.5min off
• Cooldown: ~1.5 mile jog

It’s week 9 and welcome to the jungle baby. We have spent the last 8 weeks building up our threshold volume and now the fun really begins. This week is our hardest workout (so far), 10X3 minutes with 1.5 minute downhill jogs. For those who reach South Burma, turn around at the intersection and finish the workout back towards Richardson. The rolling terrain at the top will allow you to pick up speed but remember to keep the effort at or below lactate threshold.

Threshold Reiterations

What is the purpose of threshold work?

To stress the body’s capacity to clear lactate and other byproducts of cellular respiration, but not overwork that capacity by flooding it with byproducts (going too fast).

How fast should you go?

Approximately 1 hour race pace. For most this is under 180 bpm if you are using a heart rate monitor. Remember, we want to start below that line. For example, if your Garmin lactate threshold is 177, start the workout in the high 150-low 160 range. As you progress through the workout, your heart rate will naturally drift towards that line due to fatigue. I strongly recommend using a heart rate strap. I really love the Coros arm band for tracking heart rate. Take the terrain into consideration and slow down on the steep parts of Richardson trail.

How should I feel?

This effort should feel hard, but comfortable, fast but strong, pushing but in control. I should feel like you can get two nose breaths before absolutely needing to take a deeper mouth breath or like you can say half a sentence or so between breaths. The difference between this and VO2 max is you don’t want to feel like you are straining, even at the end of the workout. You want to finish feeling like you can do 2+ more reps.

Form video example

Send those form videos! Below is an example of what I am looking for in terms of view and angle. If your phone can record in slow motion try and use it for the video. I’ve included some narration and tips that apply to the runner in the video (myself). Even if you don’t plan on sending it in, I encourage you to record yourself and review the video for anything you might need to improve on. After looking at your video, try to actively think about 1-2 cues we’ve discussed as you record another stride video. Notice if anything is different about your form.

Saturday, September 13 – Long Run

Locations: Marin Headlands (from Muir Beach) & Annadel (from Lawndale entrance)
Time: 7:30 AM
Parking: Free at both locations
Restrooms: None at Lawndale

This week we are offering two options for the long run. The Marin Headlands route from Muir Beach is the primary option, featuring steeper climbs, tougher terrain, and sustained efforts that will challenge your climbing rhythm and endurance. For those who prefer to stay local, the Annadel routes provide plenty of technical singletrack and climbing as well, though with slightly less elevation gain.

Both runs are excellent opportunities to test fueling, hydration, and pacing. Think of this as a dress rehearsal for race day—practice what you plan to do during your goal event and take note of what works and what may need adjusting.

Note: The Headlands route comes directly from the Tamalpa 50K, a great preview for anyone considering that race in the future.

Recommended Maps (Muir Beach)

Trail Map (Strava link)	Distance	Elevation Gain
Muir Short Note – H2O at Rodeo Beach (~5 miles)	13.21 miles	3137 feet
Muir Long Note – H2O at Rodeo Beach (~5 miles) & Cardiac Hill (~17 miles)	22.13 miles	4736 feet

Recommended Maps (Lawndale)

Trail Map (Strava link)	Distance	Elevation Gain
Lawndale Short Note – No H2O on course	11.65 miles	1353 feet
Lawndale Long Note – Water at Oak Knolls (~11 miles) & Warren Richardson (~14 miles)	22.0 miles	2553 feet

Matt’s tips For the week

Yield to other trail users (equestrian, hikers, mountain bikers). Generally, downhill runners should yield to uphill runners because the effort to stop and restart on the uphill is greater, and downhill runners often have a better angle of vision. But when in doubt, just be kind and courteous regardless of whether you’re headed up or down. Stay on marked trails and run through puddles, not around them (making the trail wider). Leave no trace, and don’t litter. Take it easy and have fun

Looking Ahead

September 20 – Auburn Long Run and Annadel
Our Auburn training weekend is here. On Saturday we will join Sacramento Ultra Crew and other regional groups for a long run on the Rio Del Lago course with multiple distance options. This event is part of Sacramento Running Week, so expect a big turnout. On Sunday we will host a relaxed social run from Rattlesnake Bar. For those not traveling, there will also be a local group run in Annadel.

September 27 – Sugarloaf
We will head to Sugarloaf Ridge State Park to close out the month. Expect long climbs, fast descents, and some of the best views in the region. This is an excellent chance to work on sustained climbing rhythm and controlled descending.

Auburn Training Weekend – September 19–21

Saturday, Sept 20: Long run options up to 32 miles, covering the toughest section of the Rio Del Lago course. Hosted in partnership with Sacramento Ultra Crew and part of Sacramento Running Week. Routes start and finish at Overlook Park with options ranging from 5 to 30 miles. All paces welcome. Full event details are on Strava here: SUC 916 — Rio Recon x SRW.

Sunday, Sept 21: Recovery and social run from Rattlesnake Bar at 10 AM. Scenic out and back along the lake with rolling terrain. Choose your distance.

If you expressed interest, you should have received an email with more details.If you have expressed interest, you should have received an email with more details today.

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.