Ascend Training Camp (Week 16)

Weekly Newsletter

Week 16 – Monday, October 27, 2025

Rio Race Week is here! Sixteen weeks of focused training, early mornings, long climbs, and steady progress have brought us here. It’s race week for Rio Del Lago, and Ascend will be showing up in full force, with nearly 20 athletes on course between runners, pacers, and crew. Add in friends, family, and those watching from home, and it is shaping up to be a memorable weekend for our community.

Before we turn our attention completely to Rio, we want to take a moment to recognize the incredible efforts from this past weekend at Javelina Jundred. Jed Matcham finished the 100-mile race in 22:31, and Zhanna Imach completed the 100K in 15:55. Thank you as well to Chad Thompson and Justin Harrison for supporting on course as pacer and crew.

Looking ahead, the excitement continues. A few of our runners will be tackling Mount Tam on November 8, keeping the momentum strong as we close out the season.

—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 (no strides this week)
Main Set: 3X3 min on/full rest
Cooldown: ~1.5 mile jog

We made it! 16 weeks of consistent, hard work. I am so proud of you guys. This is our last workout of the summer-fall Ascend camp. Just like before Lake Sonoma this is another tune up workout. It will be done with full rest as our goal is just to get one more rehearsal before the big dance. Keep your legs under you and don’t push it too hard. Stay in control and keep the phrase “comfortably hard” on your mind. The work is done. Tune up workouts are just meant to keep you sharp for the big race the following weekend. Thank you showing up week after week and putting in the hard miles. You are going to feel so good on Saturday. See you at the start and finish!

Long hard climb, dig on deep.
Hillside scree, oh so slippery.
Pitter patter, pitter patter,
hear each footstep.
Pitter patter, pitter patter,
feel the heart beat.
Oh the beautiful pain!
This is how it’s meant to be.

Race Weekend: Rio Del Lago 100 Mile

Race Date: Saturday, November 1
Location: Beals Point, Folsom CA
Start Time: 5:00 AM
Race Website: http://www.rio100mile.com

Several Ascend athletes will be taking on the full 100-mile distance at Rio Del Lago, joined by others racing the 50K. Behind them is an even larger network of teammates pacing, crewing, and volunteering along the course. Together, this weekend represents the culmination of months of preparation and shared purpose.

Last month’s training camp with Sac Ultra Crew (SUC) gave us a chance to preview the toughest 50K of this course. The experience not only familiarized us with the terrain and conditions we’ll face, but also strengthened the connections that make weekends like this so special. Between Ascend, HRC, SUC, and the many friends and fellow runners we’ve met through training, this race feels like a true community effort. It’s the perfect culmination of a season built on consistency, teamwork, and shared goals. More importantly, it’s a celebration of everything we’ve built together.

Special Note on Time Change:
Rio Del Lago does not acknowledge the end of Daylight Saving Time until the race concludes. The time change occurs at 2:00 a.m. on Sunday, November 2, when clocks “fall back” one hour. Because the 100-miler begins at 5:00 a.m. on Saturday, November 1 and has a 30-hour cutoff, the official race clock continues on “pre-time change” time. That means while local time will be 10:00 a.m., the race clock will read 11:00 a.m. when the cutoff hits. Crews and pacers should plan carefully. Unless your goal is sub-24, this will likely impact your pacers and crew. Please plan accordingly.

Race Tracking and Coverage:

Tool Spotlight: UltraPacer

As race week approaches, one of the most useful tools for organizing your strategy and communicating with your support team is UltraPacer. It is a free, web-based pacing planner built specifically for ultrarunners, and it helps runners, pacers, and crew stay aligned on timing, effort, and logistics throughout a long event.

How It Works
UltraPacer lets you select an existing race from its database or upload your own course using a GPX file. Once your race is selected, you can view the full course profile, including elevation and aid station details. From there, you can customize your race plan by setting target finish times, estimating pace for each segment, and specifying how long you expect to spend at each aid station. You can also note specific items you plan to grab, like bottles, gels, or drop bag contents, creating a complete reference for both you and your crew.

The tool is built by an ultrarunner who understands the reality of long races. It automatically factors in the natural slowdown that most athletes experience in the later stages and can adjust pacing based on terrain (technical trail, fire road, pavement) and environmental factors like heat. This makes the timing estimates far more accurate than traditional pace charts and allows you to share clear, realistic plans with pacers and crew.

Why It’s Useful
For runners, UltraPacer provides structure and reassurance. It helps visualize the effort required across the course and builds confidence heading into race day. For pacers and crew, it simplifies communication and timing, helping everyone anticipate what is needed and when. Once your plan is finalized, you can export it as a PDF or share it as a live link, which automatically updates if you make changes.

In short, UltraPacer is a smart, flexible tool that removes much of the guesswork from ultra-distance planning. It’s ideal for data-driven runners but intuitive enough for anyone preparing for a long race.

Try it for yourself at UltraPacer.com, and read our earlier post for a full walkthrough and examples: Introducing UltraPacer

Matt’s Tip of the Week: Pace With Purpose

Your race plan is more than just a schedule of splits. It is a framework for making good decisions when fatigue sets in. Use tools like UltraPacer to understand your effort across different parts of the course, but remember that no plan survives the first climb unchanged. Treat pacing as a conversation between your body, your plan, and the trail. Stay patient early, adapt as needed, and trust that your preparation will carry you through.

Looking Ahead

November 8 – Mount Tam Trail Run
Several Ascend runners will head to Mount Tam next weekend, continuing the fall racing streak.

End-of-Season BBQ
Mark your calendars! We’ll be wrapping up the season with an Ascend BBQ on Sunday, November 16, hosted at Carly’s place. This will be a chance to relax, share stories from the trails, and celebrate an incredible season together. More details to come, but plan to bring your favorite side or drink and join us for an afternoon of good food and great company.

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.