Weekly Newsletter

Week 14 – Monday, October 13, 2025

It is week 14 and we are on the home stretch. So much growth has happened this summer and fall. Take a moment to reflect on the progress you have made, the miles you have logged, and the consistency you have built. Every climb, every interval, and every recovery run has added up to the fitness you have today. The work is done, and now it is time to sharpen, rest, and prepare to put it all together on race day.

This week’s focus is on tuning up and staying sharp. With less volume and more recovery, your goal should be to keep your legs feeling fresh while maintaining rhythm and confidence. Trust that your body knows what to do. The reduced workload will allow you to show up on race day feeling light, strong, and ready to go. We are almost there.

—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: 4 x 3 min on / full rest to gate
• Cooldown: ~1.5 mile jog

It is week 14 and we are so close to our goal races. So much growth has happened this summer and fall. Take a moment to relish in all your hard work and get excited to put your fitness to the test. I cannot wait to see everyone crush their goals over the next couple weeks. You guys rock! 

This week we are keeping it light again with reduced volume. It will be dark so make sure you bring your headlamp. These last few workouts are called tune up workouts. For those racing this weekend it is the perfect time to give your legs one last little kick to remind them of what it feels like to run hard. One key factor to note is the full rest. We will be jogging back all the way to the bottom of the hill. If that is not enough rest feel free to stand at the gate for another minute or two. The main objective here is to practice this effort/pace and keep it fresh in our muscle memory. There is nothing much to gain fitness wise from this workout, at least not before Lake Sonoma weekend. That does not mean it is not worth doing. I love doing tune up workouts the week of a big race because they keep you sharp. The reduced volume is easy to recover from and a quick 12-15 minute session several days before your race will leave you feeling fast and fit on Saturday morning.

For those racing Saturday

Thursday and Friday make sure to get out for some easy peasy, lemon squeezy miles. Spend some extra time on the foam roller and doing some stretching these last few days. Eat an exceptionally large dinner and go to bed as early as possible Thursday night. Try and get 2-4 miles Friday morning and spend the day as relaxed as possible. See you at the finish line! Big sleep, dig deep.

Weekend Long Run

Location: Shiloh Mountain Regional Park
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

Shiloh Loop	~ 6 miles	1139 feet
Shiloh Big Loop	~9.5 miles	1585 feet

MATT’S TIP OF THE WEEK: Find your Why

As we enter the final stretch of training, it is important to take a moment to remember why you started. When the miles get hard and the finish line still feels far away, your “why” is what keeps you moving forward. It might be personal growth, community, the joy of being on the trails, or simply proving to yourself that you can do hard things. Whatever it is, hold on to it.

During a race, your mind will go to many places. The best runners are not the ones who never struggle; they are the ones who know how to return to their purpose when things get tough. Before race day, spend a few quiet minutes thinking about what drives you. Write it down if it helps. When fatigue sets in and doubts creep up, remind yourself of your why and let it guide you to the finish.

Looking Ahead

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

This is the final call for Lake Sonoma volunteers. The race still needs several people to help with aid stations and course support. If you can lend a hand, please sign up and be part of the race experience from the other side of the table. Volunteering is an incredible way to give back to the trail community, and your help is truly appreciated. Sign up through UltraSignup here.

Congratulations

A big congratulations to Garret Evans, Shelby Hinte, and Jed Matcham for their incredible performances this weekend. Garret completed the UTMB Kodiak 100 miler, a brutal course with major vertical gain. Shelby ran the Napa Lapa and was first female and second overall in the 6-hour event. Jed took first in the 12-hour race, covering more than 50 miles and 10,000 feet of vert. Amazing work all around.

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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.