Ascend Spring Training (Week 7)

Weekly Newsletter

Week 7 – Monday, April 13, 2026

Lake Sonoma weekend is now behind us, and for many in the group it was one of the biggest efforts of the spring so far. Between racing, volunteering, pacing, crewing, and standing out in the rain supporting runners through a long wet day at the lake, Ascend had strong representation across the event. Lake Sonoma is demanding in any conditions, and the weather this year added another layer of difficulty with wet trails, mud, and colder temperatures throughout the day.

Weekends like that are an important part of the training cycle because they test more than fitness alone. They force adjustments in pacing, fueling, and decision-making under less predictable conditions, and they give runners experience that is hard to replicate in normal training. This week is about recovering from that effort where needed, returning to routine, and continuing to build steadily into the second half of the spring block.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday Quality Session

Location: Channel Drive Parking Lot
Time: 5:45 PM
Parking: Free
Restrooms: None available at trailhead.
Workout Leaders: Rodrigo Vargas & Eve Ramirez
Workout Structure:

Warm-up

Band activation
Easy 1.5 mile jog

Drills

Crazy Feet
A Skip / A March
B Skip / B March
C Skip

Strides

4 strides

C Skip Foundations

This week we return to the C skip, which brings us back to one of the most important foundations in efficient running mechanics: active ground recovery and quick turnover.

The C skip emphasizes heel recovery underneath the body, helping reinforce efficient backside mechanics and smoother stride cycling. The goal is not exaggerated height or range of motion. Keep it compact, rhythmic, and controlled. Stay tall through posture, maintain slight forward lean, and focus on crisp, intentional foot movement rather than speed alone.

Like the A and B skip, the C skip is only useful when done with purpose. Stay relaxed through the shoulders, coordinate opposite arm and leg cleanly, and think about recovering the foot quickly back underneath your hips.

Main Set

We will offer two options using the same structure and intent:

Workout Options	Workout Details
Option 1 (Base Group)	6 repetitions of 3 minutes with 90 seconds rest
Option 2 (Summit Group)	8 repetitions of 3 minutes with 90 seconds rest

Recovery guidelines:

Full recovery between sets

Cool Down

Easy jog back to parking lot
Group stretch

Workout Notes

INSERT WORKOUT NOTES

Weekend Long Run

Location: Annadel State Park (Lawndale Trailhead)
Time: 7:30 AM
Parking: Sonoma County Parks pass or day-use fee required
Restrooms: Restrooms available at the trailhead

Recommended Trail Maps

Recommended Map	Distance	Elevation Gain
Week 7 – Lawndale	~18 miles	~2500 feet

Course Notes

Lawndale gives us access to one of the quieter and less frequently used sections of Annadel, and it is a great chance to explore a different side of familiar terrain. Expect rolling singletrack, steady climbing, and technical footing in sections.

Please note that the Annadel Half Marathon will also be happening that morning on the opposite side of the park. Some of our runners will be racing or volunteering there, and the event is still looking for additional volunteers if you are available.

For those coming off Lake Sonoma, this is a recovery-focused long run. Keep effort easy, shorten distance if needed, and let your legs dictate the day.

Coaches Tip: TBA

INSERT COACHES TIP

Congratulations Lake Sonoma Runners and Volunteers

Lake Sonoma was a major weekend for the group, with Ascend runners represented across the 50K, 100K, and Trail Sisters Half Marathon. The rain added another level of difficulty to an already demanding course, and it made for a long day for everyone out there.

Thank you as well to everyone who volunteered, crewed, paced, worked aid stations, or helped support runners throughout the weekend. Events like Lake Sonoma depend on that work, and Ascend had people contributing in many different roles across the course.

Looking Ahead: Marin Headlands

Next week we head to the Marin Headlands for our Saturday long run, starting from Tennessee Valley. This is one of the most scenic routes of the spring block and offers a different kind of terrain from what we have been seeing locally, with sustained climbs, coastal exposure, and long stretches of runnable trail. Full route details will be included in next week’s newsletter.

We also have a schedule update for June: on Wednesday, June 3, Ascend will join Sports Basement for their Global Running Day event in place of our regular Wednesday workout. More information will be shared as we get closer, but we are excited to be part of it.

The full spring training calendar remains available here for all upcoming runs, locations, and schedule details:

Spring Ascend Schedule

Last Call for Annadel Volunteer Support

The Annadel Half Marathon is this Saturday, April 18, and there are still a few volunteer spots that need to be filled.

This is one of the signature local trail events in our backyard, and volunteer support is what keeps these races running smoothly. If you are not racing and have a few hours available Saturday morning, this is a great way to help support the local trail community.

The remaining open aid station assignments are:

Aid Station 1 – Louis / Richardson
April 18, 9:00 AM – 11:00 AM
Aid Station 2 – Marsh / South Burma at Buick Meadows
April 18, 9:15 AM – 12:30 PM
Aid Station 3 – Canyon / Marsh
April 18, 9:15 AM – 12:30 PM

If you are available to help, please consider signing up.

Volunteer for Annadel Trail Races

Good Luck Angelica at Boston

Next Monday, Angelica Lero will line up at the Boston Marathon, a milestone she has worked hard to reach.

Angelica has become an important part of the Ascend community over the past year, and qualifying for Boston is a significant achievement that reflects how much progress she has made in just a few years of running. She has built steadily, raced well, and earned her place on one of the sport’s biggest stages.

As she gets ready for race day, Angelica shared this about what the opportunity means to her:

“I am so looking forward to running the Boston Marathon and feeling the energy on the course. I’ve been training hard this season and I’m aiming to finish strong. Whatever happens out there on race day, I’m just so excited to be able to experience something I’ve been working towards for such a long time.”

The Boston Marathon will also be televised nationally on NBC, so there will be plenty of ways to follow along. If you’d like to track Angelica directly on race day, download the B.A.A. Racing App, select Boston Marathon, choose “I’m a spectator,” and search bib number 16659.

Good luck, Angelica. We will all be cheering you on.

Have Questions?

We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.