Ascend Training Camp (Week 11)

Weekly Newsletter

Week 11 – Monday, September 22, 2025

This past weekend we hosted one of our toughest and most rewarding training camps to date. Our group joined the Sacramento Ultra Crew in Auburn to cover the most demanding 50 kilometers of the Rio Del Lago course. Temperatures climbed and the terrain tested everyone, but the group stayed steady and got it done. Long miles, steep climbs, and a little teamwork made it a day to remember. Congratulations to everyone who came away stronger from the effort.

With peak training now underway, we turn our attention to sharpening for fall races. This week’s quality session brings a bit more intensity, and our weekend long run at Sugarloaf Ridge State Park. Stay consistent and patient. The work you’re putting in now will pay off on race day.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday, September 24 – 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 10X3min on, 1min off
Cooldown: ~1.5 mile jog

Daylight is dwindling! That means trimming some more of the “extras.” This week we are cutting down the rest interval with 3 minutes on/1 minute off. This is actually not because of the daylight, but to make this workout harder. We are on a highway to hill, baby. With the shorter rest interval, make sure to go out relatively conservatively the first few reps. Shoot for the upper end of zone 3 the first 2-3 reps and let your heart rate/perceived effort slowly drift towards that lactate threshold the last 7-8 reps. Try and land at the lactate threshold line on the last rep, but remember not to cross it. Those 60 seconds of rest will go by really quickly. You’ll notice that in that short amount of time your heart rate won’t get the chance to drop back down as much. I want to encourage everyone to really slow down on the downhill interval to help your heart rate and lactate levels simmer down. Remember, never let your curry boil.

Below is an example of the heart rate graph for a threshold workout like this. This workout was 10X1k with 1:15 second jogs. The “ons” were about were a little bit over 3:30 minutes. Notice how the first few reps were a bit conservative, sort of plateau in the middle, and land on the threshold line of 177bpm on the last rep. I did not ride the lactate threshold line for very long, it was just the max heart rate for the entire workout. If you spend too much time at the line or cross it, even for 1-2 reps, you will be significantly more fatigued the following day.

Weekend Long Run

Location: Sugarloaf Ridge State Park
Time: 7:30 am
Parking: Day Pass available for purchase. CA Poppy Pass accepted
Restrooms: Facilties at trailhead

This week we’re heading to beautiful Sugarloaf Ridge for our long run. The trails feature a mix of rolling climbs and shaded singletrack, making it an ideal spot to log solid miles. Expect scenic views and a steady effort on terrain that keeps every mile interesting.

You can choose your own adventure for distance. Plan to run a few loops to hit your target volume, using your car as an aid station, or join the monster 20-mile loop. If you take on the big loop, be sure to pack extra water or carry bottles with filters.

Recommended Maps

Trail Map (Strava link)	Distance	Elevation Gain
Lower Bald Mountain	4.01 miles	820 feet
Big Bald Mountain Loop	8.04 miles	2144 feet
Sugarloaf Lollipop	11.08 miles	2747 feet
Brushy Peaks to Bald to Gate	13.94 miles	3682 feet
Sugarhood to McCormick	19.84 miles	5519 feet

Matt’s tips For the week

Mastering Hills: It’s You vs. Gravity

Running hills can be a challenge for any runner. One misconception is that you have to fall as a rite of passage to become a “Trail Runner”. Nothing could be more far from the truth. You do not have to fall or vomit on the trails to call yourself a “real” ultra marathon trail runner.

Running Uphill: Gravity is free energy. So stand tall, lean in, drive those legs back, and lift your knees. Keep your chest stacked over your hips and power from the ankles up.

Running Downhill: Gravity’s your friend. Lean and go! Stay aligned over your hips, quicken your stride, and keep your effort steady even as your speed picks up.

Use simple cues like “stand tall,” “drive your hips,” and “lean and go” to snap your form back into place, especially when you’re tired.

Looking Ahead

October 4th – Lake Sonoma Course Preview
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. Their annual fundraising gala, Trails to Tomorrow, takes place this week. This event funds trail work, maintenance, youth education, and more. It is a great opportunity to give back and connect with the broader outdoor community.

Volunteer at the California Fall Classic

The Lake Sonoma trail community is looking for volunteers on October 18 for the California Fall Classic 100K and 55K. Supporting runners out on these courses is a great way to give back and be part of one of the area’s most exciting trail events.

Volunteering offers more than just a chance to help. It’s fun, it connects you with other trail runners, and you can learn a lot by watching athletes work through the challenges of a long day on the trails. Whether you’re handing out aid, cheering runners on, or helping with logistics, your presence makes a real difference.

Thinking About Joining?

If you are new or curious about Ascend, Wednesday nights are a great 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.