Ascend Training Camp (Week 12)

Weekly Newsletter

Week 12 – Monday, September 29, 2025

This week we move into the final stretch of peak training. Mileage will stay high but the hardest work of the training block is behind us. The group has been strong and consistent through some tough sessions, and the payoff is starting to show as fall races approach. Wednesday’s workout keeps the intensity steady while slightly easing the overall load, setting the stage for a gradual taper.

Our weekend long run shifts to Lake Sonoma for the California Fall Classic on-course training run in partnership with Healdsburg Running Company. This is a chance to preview key sections of the 100K and 55K course with full support and a community barbecue afterward. Whether you are racing or simply looking for a long supported run, this is a great opportunity to spend a big morning on the trails.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday 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: 2 relaxed stride
Main Set: Fartlek 5 x 5 minutes on, 2 minutes off
Cooldown: ~1.5 mile jog

This week is our 12th week together and if you are not sick of me and my hill puns welcome back! I want to give kudos to your hard work and consistency. We have made it through the toughest part of the block and will slowly be cutting down the volume of our workouts until we are truly tapering. This week we are continuing to kick ass and raise hill. We are doing a fan favorite: 5X5 minutes with shortened rest, 2 minutes!

You will be simmering for longer so to avoid getting our heart rate too high run these reps a bit slower. We are still shooting for that lactate threshold line at the end of the last rep. Make sure to gradually tend towards that line as you progress through the workout. Start out conservatively to avoid hitting VO2 max effort.

Same old same old

Some runners might find doing the same loop, hill repeats, track workout, or trail over and over a little boring. For some, there’s nothing more exciting than consistency. It’s hard to beat the excitement of tracking your progress. Showing up week after week to the same workouts provides us with easy to see metrics for measuring our progress. Do you remember your first time going up Richardson? I sure as hill don’t, but I do know I am going up that b*tch a hill of a lot faster than I used to. The same goes for the track or just the easy loop you do from your front door. You might notice your easy paces getting a little bit easier, especially as you start cutting back the miles. Relish in your progress, enjoy the moment, and keep on running.

Weekend Long Run

Location: Lake Sonoma (Lone Rock Trail Head / South Lake Trail Head)
Time: 7:45 am at Lone Rock (help shuttle runners) / 8:00 am start at South Lake
Parking: Park at Lone Rock. We will help shuttle to the Southlake Trailhead start. Parking is free at both locations
Aid: Aid station at mile ~11.5 at Warm Springs.

The course will be marked for both the 17-mile and 24-mile options, making it easy to settle in and enjoy the run without worrying about navigation. With that being said, GPS maps are provided for both distances as well. Afterward, everyone is invited to gather at the finish for a post-run barbecue with cold drinks and food generously provided by HRC. It’s a great opportunity not just to preview key sections of the California Fall Classic course, but also to spend a full morning connecting with runners from across the region. Whether you are racing in October or simply looking for a supported long run, this is one of the best chances to share miles and community in a low-key, well-supported setting.

Recommended Maps

Ascend x HRX LS 55K / 100K Preview (Short)	17.41 miles	3908 feet
Ascend x HRX LS 55K / 100K Preview (Long)	23.47 miles	5151 feet

Matt’s tips For the week

To find the right trail running shoes, match the shoe’s characteristics to your primary running terrain, the purpose of your run (training vs. racing), and the weather conditions. Look for a secure fit with toe-box room for downhill descents, good traction with aggressive lugs, adequate cushioning for impact, and features like a rock plate or toe cap for protection. Take it easy and have fun.

Looking Ahead

October 11 – North Sonoma Mountain
The following weekend we will head to North Sonoma Mountain for a steady climb and sweeping views of the valley. The trail offers a mix of shaded singletrack and open ridgelines, making it a great spot to practice sustained climbing and controlled descents as we continue into the taper.

October 18 – Lake Sonoma 55K / 100K
Race day is here for the California Fall Classic. If you are not racing, please consider volunteering or coming out to support your fellow runners. The atmosphere is always electric and your presence on course or at the finish helps make the day memorable for everyone. For those staying local, we will also host a group run at Shiloh Ranch Regional Park that morning, offering an option to get in miles while cheering on the racers from afar.

October 25 – Annadel (from the Trail House)
To close out the month we will gather for a relaxed group run starting from the Trail House. Annadel’s rolling climbs and well-worn singletrack provide the perfect setting for an easy outing and a chance to celebrate the close of the fall race season together.

Cindy’s Race – Sunday, October 5

Howarth Park will host Cindy’s Race with 10 mile, 10K, 6K, and kids 1K options. The race director is encouraging sign-ups for the 10 mile and is offering a $15 discount with code COMMUNITY. Proceeds benefit a nonprofit and may be tax deductible. Several of our runners will be volunteering on course. Register here.

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.

Thank yOU!

A big thank you to everyone who attended the Friends of Trione-Annadel gala last weekend. The park is a tremendous asset to our community, and your support helps keep it thriving. Congratulations to Katherine Theus on organizing this year’s event. It was her first time leading the gala and she exceeded past records for both attendance and fundraising.

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.