Ascend Spring Training (Week 4)

Weekly Newsletter

Week 4 – Monday, March 23, 2026

INTRO TEXT BELOW. WILL REWRITE THIS LAST:

The spring block is starting to settle into something more consistent. The initial transition from track to trail is behind us, and the focus now shifts toward building durability across longer efforts, more varied terrain, and steady aerobic work that carries from week to week.

Last week was a good example of that progression. Wednesday’s session at Channel Drive continued to reinforce movement quality and structure, and Saturday’s long run at Lake Sonoma gave many of you a first real look at the demands of that course. These early exposures matter. They help set expectations and give you a clearer sense of how to manage effort as distances increase.

This week continues in that direction. We return to Channel Drive for a session centered on aerobic stamina and stride layering, and head back to Lake Sonoma for another opportunity to spend time on course. We are also introducing a new Sunday session focused on recovery, mobility, and staying connected as a group.

—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 (side to side)
A March
A Skip
B March or Skip
C March or Skip (focus drill)
Scoops (supplemental)
3 Progressive Strides

Main Set

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

Workout Options	Workout Details
Option 1 (Base Group)	4 × 5 minutes
Option 2 (Summit Group)	5 × 5 minutes

Recovery guidelines:

Fun, easy recovery between sets

Cool Down

Easy jog back to parking lot
Group stretch

Workout Notes

INSERT WORKOUT NOTES HERE. Focus: Aerobic stamina and stride layering

Weekend Long Run

Location: Lake Sonoma (South Lake Trailhead to Lone Rock Trailhead)
Meeting Point: Lone Rock Trailhead
Time: 7:30 AM (arrival to shuttle from Lone Rock)
Start Time: ~8:00 AM (will start before HRC)
Parking: Free
Restrooms: Available at both trail heads

Recommended Trail Maps

Recommended Map	Distance	Elevation Gain
South Lake to Lone Rock (via Wolfow)	~ miles	~ feet
South Lake to Lone Rock (Long Route)	~ miles	~ feet

We will be back at Lake Sonoma this weekend for another long run on course. This run is especially relevant for those preparing for the Lake Sonoma 50K / 100K, but will be excellent training for everyone.

Logistics

We will meet at Lone Rock at 7:30 AM to shuttle vehicles and runners back to South Lake Trailhead for a point-to-point run. From there, we will run back toward Lone Rock. If you prefer a shorter day, you can start from South Lake and run as an out-and-back.

Support on Course

Healdsburg Running Company (HRC) will be hosting and providing food and drinks at the finish. They will also be providing an aid station at Warm Springs.
San Francisco Running Company (SFRC) will also be there with a large group of runners.
Adidas will be onsite with trail shoe demos

Make sure you are fueling and hydrating appropriately. You will need it.

Course Notes

The south side of the lake is rolling, technical, and consistently demanding, but generally more shaded and manageable. Once you reach Warm Springs and begin heading north, the character of the course changes.

That section brings more exposure, more sustained climbs, and significantly more heat. The terrain does not get easier, it just becomes more punishing. Managing effort early is critical. If you reach Warm Springs already depleted, the second half can unravel quickly.

Approach this as a steady aerobic effort. Stay controlled early, fuel consistently, and use the day to learn the course rather than force the pace.

Tip of the Week: INSERT TIP

INSERT TIP OF THE WEEK HERE

NEW: Sunday Brunch Run + Mobility

Location: Trailhouse (Spring Lake / Annadel)
Time: 10:00 AM
Parking: Available at Trailhouse lot
Restrooms: Available

We are introducing a new once-per-month Sunday session built around recovery, movement quality, and community connection. Each session will include:

Easy conversational running
Guided mobility and stretching
Time to hang out and connect afterward

This is intended to complement the harder work of the week, not add to it. If you are carrying fatigue from Saturday, keep the run short and relaxed and focus on moving well.

This is our first one, so we will keep the structure simple and build from there over time.

Looking Ahead

Next week we head to Hood Mountain, where runners can expect more sustained climbing and some of the most technical terrain of the spring block.

These runs are intentionally challenging. They build strength, reinforce hiking efficiency, and prepare you for the kind of terrain you will encounter in longer races later in the season.

Spring Ascend Schedule

Weekend Racing Highlights

INSERT RACE HIGHLIGHTS (IF ANY)

Local Volunteer Opportunities

Volunteering is a great way to stay connected to the trail community. You get a closer look at how events operate, see how runners manage effort over long distances, and spend time around other athletes both on course and behind the scenes. Most events rely heavily on volunteers to make the day work, and it can be a rewarding experience for runners at any level.

Lake Sonoma 50K / 100K (April 11)

Lake Sonoma is one of the most important races in our local trail calendar, and the team at Healdsburg Running Company has been incredibly supportive of our group.

Many of us will already be involved as runners, pacers, or crew, but they still need volunteers across the course. Aid stations, course support, and logistics all rely heavily on volunteer help to run smoothly.

If you are not racing, this is one of the best opportunities to give back to the community while staying involved in the event. It is also a great way to learn the flow of the race and see how runners manage different stages of the course.

If you can help, please consider signing up.

Volunteer at Lake Sonoma

Annadel Half Marathon / 5K / 10K (April 18)

The Annadel races take place right in our backyard and also rely heavily on volunteer support. There are opportunities across aid stations, course monitoring, and general race logistics.

If you are interested, respond to this email and we will point you in the right direction.

Volunteer for Annadel Trail Races

Have Questions?

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