Weekly Newsletter
Week 8 – Monday, April 20, 2026
The group is starting to move out of the immediate post–Lake Sonoma phase and back into more consistent training. Some of that residual fatigue is still there for many of you, but this is where things begin to normalize. The goal now is not just to feel better, but to reestablish rhythm and build back into structured work with control. This part of the block is about stacking solid, repeatable efforts rather than chasing any single workout or long run.
This week leans into that progression. Wednesday’s session introduces descending intervals that require you to manage effort as the structure changes, while also bringing strides back into focus to reinforce mechanics and efficiency. Saturday shifts us out to the Marin Headlands for one of the more demanding long runs of the block, where terrain, exposure, and sustained climbing will test pacing and decision-making over time. Stay patient, stay intentional, and keep building.
—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 / C March
Strides
- 4 strides
Stride Foundations
We are building back into strides this week, increasing the volume slightly while keeping the focus on form and efficiency. Strides are one of the simplest ways to develop speed without adding much stress, but only if they are done with control and intention.
A few key reminders as you work through them:
- Arms like pendulums. Swing the elbow backward and relax to let it come forward.
- Start softly and accelerate to about mile race effort by the middle, then coast it in at the end.
- Run tall and keep your eyes forward.
- Drive from the hips and relax the leg as soon as it leaves the ground. Let it flow.
- Do not overstride. Avoid reaching out with the lower leg.
The goal is smooth, controlled speed. Stay relaxed, keep ground contact quick and underneath you, and let the stride build naturally rather than forcing it.
Main Set
We will offer two options using the same structure and intent:
| Workout Options | Workout Details |
| Option 1 (Base Group) | 6 minutes (full rest) 5 minutes (full rest) 2 minutes (2 minutes rest) |
| Option 2 (Summit Group) | 8 minutes (full rest) 6 minutes (full rest) 4 minutes (2 minutes rest) 3 minutes (90 seconds rest) |
| Option 3 (Taper Group) | ??? |
Cool Down
- Easy jog back to parking lot
- Group stretch
Workout Notes
INSERT NOTES
Weekend Long Run
Location: Marin Headlands (Tennessee Valley)
Time: 7:30 AM
Parking: Free parking
Restrooms: Restrooms available at the trailhead
Workout Leaders: TBA
Recommended Trail Maps
| Recommended Map | Distance | Elevation Gain |
| Week 8 – Marin Headlands | ~20 miles | ~4000 feet |
Course Notes
This is one of the more scenic and demanding routes of the block, set within the Marin Headlands, widely considered one of the best trail systems in the country. The combination of coastal views, rolling ridgelines, and well-maintained singletrack makes it both visually impressive and physically demanding. Expect sustained climbs, exposed sections with wind off the ocean, and a mix of runnable stretches and more technical footing.
The Headlands reward steady effort and tend to expose early mistakes, especially with how the climbing is layered throughout the route. Approach this as a true endurance day. Keep effort controlled on the climbs, stay consistent on the descents, and stay on top of fueling and hydration. If conditions are warm or windy, adjust early rather than reacting late.
Coaches Tip: TBA
INSERT NOTES HERE
Congratulations Angelica
Huge congratulations to Angelica Lero on an outstanding performance at the Boston Marathon. In her first appearance after qualifying, Angelica ran a strong and composed race, finishing in INSERT TIME
Boston is not an easy course, especially with the late-race demands of Heartbreak Hill, and she handled it exactly the way you would expect. Smart early pacing, steady effort through the Newton Hills, and a strong finish when it mattered.
This is a big milestone and a reflection of the work she has put in over the past few years. Well done.
Congratulations Ascend Runners at Mendo 50K
A big congratulations to everyone from Ascend who made their way up to the Mendocino Coast 50K this weekend. We had a strong group out there in the 50K, including:
- Justin Harrison
- Kate Heil
- Douglas Keehner
- Jed Matcham
- Chad Peterson
Mendocino is no easy day with coastal exposure, rolling terrain, and sections that require constant attention to footing and effort. It rewards patience and steady execution, especially as the course wears on. Strong work to everyone who lined up and got it done, and to those who were out there supporting along the way.
Good Luck Cruz at Canyons
Good luck to Cruz Esparza as he takes on the Canyons Endurance Runs 100K this weekend.
Canyons is a demanding course with sustained climbing, exposed sections, and long stretches where pacing, fueling, and decision-making matter more than raw speed. It is the kind of race that rewards patience early and punishes mistakes late. Cruz has put in the work over this block and is well prepared for what the course will throw at him.
If you want to follow along on race day, you can track him here:
Looking Ahead: Pole Mountain
Next Saturday we head out to Pole Mountain for one of the toughest long runs of the block. This route comes in at roughly 16 miles with about 5,000 feet of climbing, and it earns every bit of that elevation. The climbs are sustained, the footing can be loose in sections, and there is very little opportunity to settle into a steady rhythm for long.
Because the park opens at 8:00 AM, we will adjust our start time to 8:00 AM instead of the usual 7:30. Plan accordingly. This is a strength-focused day. Keep effort controlled early, expect the climbs to stack up, and treat this as a durability session more than a pace-driven run.
For the full Ascend Spring Schedule, please visit:
Further Ahead: Summer Race Weekends
Cool Moon Race Weekend (June 12–14)
Cool Moon is one of the tougher events on the calendar. High heat, long climbs, and technical terrain make it a true test of patience and execution. At the same time, it is one of the most welcoming and community-driven race weekends out there.
This is very much a grassroots event. Smaller scale, highly supportive, and built around the runners rather than spectacle. The cutoffs are generous, especially with multiple distances happening alongside the 100 miler, which makes it a great option whether you are stepping up in distance or just looking for a challenging day on trail. We had a big group out there last year and are hoping for the same again.
Discount Code:
AscendTrailRunning15% (case-sensitive)
Western States Weekend (June 26–28)
Western States weekend is something entirely different. The energy, the history, and the level of competition make it one of the most unique events in the sport.
We will have Shelby Hinte-Rogers on the start line this year, and a number of us are planning to be there to crew, pace, and support. There are also opportunities to help with livestream production for those interested, which is a great way to be part of the event if you are not directly involved on course.
For anyone who has not experienced it, Golden Hour at the finish line is worth the trip on its own:
Have Questions?
We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.
Ascend Trail Running 
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