Weekly Newsletter

Week 10 – Monday, September 15, 2025

We have reached the tenth week of the cycle and the transition from summer to fall is beginning to show. The work you have put in since July is starting to pay off as temperatures cool and the long race season approaches. This week’s quality session is designed to maintain the threshold strength you have built while beginning to sharpen the legs for racing. With daylight fading earlier each evening, we will adjust the warm-up routine slightly to make the most of the light.

The weekend is unique. Many in the group will travel to Auburn for the Rio Del Lago training camp, while others will stay local. Both options offer long miles and a chance to test fueling and pacing strategies. Whether you are heading to the Auburn trails or staying close to home in Annadel, use this weekend to continue preparing for goal races in October and November.

—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: A-skips, B-skips, C-skips
• Strides: 1 relaxed stride
• Main Set: Fartlek 6X5 min on, 2.5 min off
• Cooldown: ~1.5 mile jog

Congrats on 10 straight weeks of hill workouts! So much has been accomplished this summer and I hope you are proud. It’s been one for the books for sure. That being said, all things must come to an end and as much as I wish I could freeze time, I can’t. Summer is almost over and that means we will be chasing daylight these last few weeks. Wake me when September ends. In order to make the most of the evening daylight, we will be trimming some of our warm up drills and doing only 1 stride before our workouts moving forward. The workout this week is 6X5 minutes threshold hills, with 2.5 minute downhill jogs. Remember to hold back the first few reps and gradually build up the lactate threshold line. Pace yourself and don’t blow up! Consistency is key. Go for a nice and easy peasy (lemon squeezy) recovery double the following day.

If you are wanting to do more strides throughout the week a great time to do them would be the day before our workouts (Tuesday) and the day before long runs (Friday). Doing them 2-3 times a week will help develop and keep that pop in your running stride. Try and do some form of activation, like band work or rolling out, before most of your runs. Finally, keep working on your A, B, and C skips! These are part of a group of exercises called plyometrics. Doing these will increase the energy return from the fascia in your feet and lower legs. Think of your legs as springs and these exercises as increasing the efficiency of the spring. If you are struggling with coordination, try something simple like 3X30 double leg pogo jumps before an easy run.

Even though Summer is almost over we have lots to look forward to: the temperature breaking and our goal races! You might notice you are feeling a bit faster not only because of all the work you’ve done all summer but also because it’s a bit cooler. Fall is my absolute favorite time to race. If you haven’t already, or even if you have a race planned in November, sign up for a fall race! Whether it’s a 5k, trail half, or 50k-I want to encourage everyone to go out and test their new fitness. Racing a shorter distance can be an excellent stimulus leading up to your planned goal race. Don’t go completely all out, but definitely push yourself, practice your fueling, and most importantly have a good time.

Weekend Long Runs

Auburn – Rio Del Lago Training Camp

A large portion of the group is heading to Auburn for the Rio Del Lago training weekend. We will join the Sacramento Ultra Crew (SUC) and other Sacramento-area runners for a collaborative long run on the hardest section of the RDL course. This event is part of Sacramento Running Week and offers a relaxed community training day with distance options from about 5 to 30 miles. SUC will be starting from a nearby running store (Wild Runners, Auburn), while our group will meet at Overlook Park.

Saturday, September 20 – SUC 916 — Rio Recon x SRW

Location: Overlook Park, Auburn
Time: 7:15 AM meetup // 7:30 AM start
Parking: Day Pass or CA State Poppy Pass required
Restrooms: None at trailhead

Our group will provide maps for routes of roughly 13, 20, and 32 miles. Some of the SUC runners may choose shorter distances, but we obviously made the trip out here to run long. All routes start and finish at Overlook and cover the middle section of the Rio Del Lago course. Aid stations will be minimal and set at No Hands Bridge and Cool Fire Station in black, labeled bins. SUC will also have someone at No Hands for a while, but plan to carry what you need.

On Sunday, September 21, we will meet at 10:00 AM at Rattlesnake Bar for a relaxed out-and-back along the American River. The route is mostly flat and rolling, and you can choose your own distance. Please note that there are bathroom fascilties at Rattlesnake Bar, but a day pass or CA Poppy Pass is required for parking.

Recommended Maps:

Trail Map (Strava link)	Distance	Elevation Gain
Classic K2 Crusher	12.84 miles	2403 feet
Long Loop from ADO	19.77 miles	3210 feet
Rio Del Lago (ADO to ADO)	31.21 miles	4223 feet

Local Option – Annadel State Park

Location: Park Trail Open Space
Time: 7:30 am
Parking: Free parking on street
Restrooms: None at trailhead

For those staying local, there will be a group long run in Trione-Annadel State Park. This is a good choice if you want to stay close to home while still getting in a solid weekend effort. All three routes start and finish from the usual Annadel meeting spot and are designed to provide steady climbing and descending without excessive technicality. Carry your own fuel and plan to refill at the listed water stops. These loops are excellent for practicing race-day pacing and nutrition while taking advantage of familiar trails.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Park Trail 13 Water at Oak Knolls (~6 miles)	13.32 miles	1455 feet
Park Trail 21 Water at Oak Knolls (~6 miles) Water at Warren Richardson (~9 miles)	21.41 miles	2332 feet
Park Trail 27 Water at Oak Knolls (~6 miles) Water at Warren Richardson (~11 miles)	27.28 miles	3504 feet

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About Our Partners

Sacramento Ultra Crew (SUC)
SUC is a free, grassroots trail running group based in Sacramento. The crew welcomes anyone with a love for long miles, whether you are training for your first trail race or your tenth 100 miler. Weekly Saturday runs rotate through Auburn, Granite Bay, Mt. Diablo, Napa, Marin, and beyond. No fees. No pressure. Just long miles, big climbs, and good people. Learn more at https://www.sacultracrew.com.

Sacramento Running Week
Sacramento Running Week is a citywide celebration of the Sacramento running community, offering group runs, social gatherings, and opportunities to connect with runners of all levels. Organized by leaders from local running groups, the weeklong event invites participants to explore new routes, meet new training partners, and discover different styles of running. Learn more at runsra.org/community/sacramento-running-week/.

Matt’s tips For the week

Trail running will feel harder and slower than running on roads, especially at first. Leave pace expectations behind and focus on effort instead of splits. Let heart rate and perceived exertion guide you, even if that means walking hills and running only the flats and downhills. Trails with rocks and roots demand more energy and a different rhythm, so give yourself time to adapt. A gradual build in hill running will help you avoid injury and, before long, the climbs that once required walking will become runnable.

Looking Ahead

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.

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.