Ascend Training Camp (Week 13)

Weekly Newsletter

Week 13 – Monday, October 6, 2025

October is here, and we are entering an important stage in the season. Saturday’s big miles at Lake Sonoma with our friends at Healdsburg Running Company made for a strong showing from the group. The day was a good test of pacing, fueling, and terrain management.

This week, our training begins to diverge slightly. Some runners are starting to taper for Lake Sonoma, while others preparing for Rio Del Lago still have one more high-mileage week before their taper begins. Wherever you are in your schedule, this is a good time to pay closer attention to recovery. Quality sleep, consistent fueling, hydration, and lighter activities such as stretching or mobility work will help your body adapt to the recent training load.

—The Ascend Trail Running Team

Group Runs This Week

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: 5 min, 4 min, 3 min with 1:30 recovery between reps
Cooldown: ~1.5 mile jog

Ascend killed it out at Lake Sonoma this weekend. Y’all looked so strong and confident, and it’s clear the work is paying off. For those racing soon at Lake Sonoma, Rio, or Tam, the focus now shifts toward staying sharp while letting your body absorb the training. Keep recovery front and center this week. Sleep, nutrition, hydration, and a little movement go a long way. Band work, stretching, or even an easy walk can help keep things feeling smooth.

This week’s workout will be a bit shorter with the daylight fading. We’ll do three sets of five, four, and three minute efforts with 90 seconds of recovery between each. Keep good uphill form and stay controlled early so you can push a little more on the final set. The goal is to keep building strength and efficiency without overdoing it as we head into the final stretch of the season.

Weekend Long Run

Location: North Sonoma Mountain
Time: 7:30 am
Parking: Sonoma County Parks Pass required / Kiosk at parking lot
Restrooms: Available at trail head

Runners preparing for Lake Sonoma are continuing to taper. The goal is to stay loose and confident while keeping a light rhythm in the legs. Include a few short strides mid-run if you feel good, and spend time mentally rehearsing the race. Picture the course, the aid stations, and how you plan to manage challenges as they come.

For those preparing for Rio Del Lago, this is the final big long run before race day. Use it as an opportunity to spend meaningful time on feet without overextending. Keep the effort moderate and steady, and use the same gear, shoes, and nutrition you intend to race with. Recovery and balance will be key in the days following this run, so plan for rest and reduced stress afterward.

Recommended Maps

North Sonoma 9	8.33 miles	1631 feet
North Sonoma 11	11.27 miles	2369 feet
North Sonoma 14	14.12 miles	2899 feet
North Sonoma 16	16.06 miles	3519 feet

Matt’s Tip of the Week: Headlamps

For trail running headlamps, choose one with at least 300 lumens, multiple brightness settings, and a comfortable, secure fit to minimize bounce. Adjust the headlamp’s beam to illuminate the ground directly in front of you, not just the far distance, and practice using different brightness levels before running. Always carry a spare battery or a backup light, as technical terrain, night conditions, and longer runs require more light and power. And remember as always, “Take it Easy and have Fun! “

Looking Ahead

October 18 – Lake Sonoma 55K / 100K & Shiloh Ranch Group Run
Race day is here for the California Fall Classic. Several Ascend runners will be on course, and the atmosphere at Lake Sonoma is always electric. If you’re not racing, consider volunteering or coming out to support your fellow athletes. It’s one of the best days of the year to be part of the community. For those still training or wanting to get a run in, we’ll also host a group training run at Shiloh Ranch Regional Park that morning. Shiloh’s trails are just down the road from the race, offering a great opportunity to log your own miles and then head over to spectate or lend a hand at the finish.

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 familiar singletrack provide the perfect setting for an easy outing and a chance to celebrate the close of the fall race season together.

November 1 – Rio Del Lago 50K / 100 Mile Weekend
Several Ascend runners will be racing, pacing, and crewing at Rio Del Lago. It is one of Northern California’s classic ultramarathons and an important weekend for our group. Let us know if you would like to volunteer, crew, or support during the event.

Further Off – End of Year BBQ
We are planning an end-of-year barbecue to celebrate the close of the season and the accomplishments of the group. Final details and dates are being confirmed, and we will share more information soon.

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.