Weekly Newsletter

Week 1 – Monday, March 2, 2026

We officially kick off Spring Ascend training this week. Wednesday marks our return to the trails from Trailhouse, while Saturday takes us to Annadel, which will serve as a consistent home base for much of the season. We are excited to get to work.

The emphasis early in this block is deliberate. Before extending duration or layering in more demanding efforts, we are reinforcing fundamentals that we know pay off over time. Wednesday’s session centers on drills, posture, and controlled uphill work. Saturday reinforces steady aerobic running supported by a structured dynamic warm-up. These are not flashy sessions. They are foundational ones. Establishing routes, routines, and movement standards now gives us something stable to build on as the season progresses.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday Quality Session

Location: Trailhouse
Time: 5:45 PM (headlamp recommended)
Parking: Free
Restrooms: Available at Trailhouse and Howarth Park
Workout Leaders: Eve Ramirez & Rodrigo Vargas
Workout Structure:

Warm-up

• Band activation
• Easy jog to Howarth Park

Drills

• Crazy Feet
• A March
• A Skip (focus drill)
• B March or Skip (optional)
• Scoops (optional)

Main Set

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

Workout Options	Workout Details
Option 1 (Compact Set)	3 to 4 × 2 minutes uphill
Option 2 (Extended Set)	4 to 5 × 2 minutes uphill

Workout Notes

Drills are used to reinforce movement patterns that carry over into running. They help build coordination, improve posture, and make sure force is being applied efficiently into the ground, especially as we start transitioning onto trails and climbing. Done consistently, they make uphill running feel smoother and more controlled.

Below are Rodrigo’s notes for each drill. Focus on quality over speed and take the time to understand the intent behind each movement.

Crazy Feet

• Walk forward on your heels for 15 to 20 feet then walk backwards on your heels to the start line.
• Walk sideways on your heels for 15 to 20 feet then, while facing the same direction, walk sideways on your heels back to the start line.
• Walk forwards on your toes for 15 to 20 feet  then walk backwards on your toes back to the start line.
• Walk sideways on your toes for 15 to 20 feet then, while facing the same direction, walk sideways on your toes back to the start line.

A March

• Stand tall with your feet together, arms at your side. Engage your core and relax your extremities. While keeping one foot firmly planted on the ground drive your other leg upwards, creating an “A” with your knee. Keep your lower leg relaxed and keep the opposite arm in synchrony with each step. Finish the movement by driving your leg, from the hip, back down into the ground with your foot slightly plantar-flexed. Repeat for each step you take.

A Skip (focus drill)

• Similar to the A march. At the beginning, instead of keeping the opposite foot planted on the ground skip lightly forward while driving the opposite leg upwards to form an “A” with the knee. Drive that same leg downwards into the next skip and keep moving forward.

B March or Skip (optional)

• Similar to A march and skip. Once you reach the “A” position with your knee, slightly extend your leg forward. Actively pull your foot back to land below your hips. The lower leg motion as you drive your leg downwards should feel a bit like an arc. Avoid overextending your lower leg and landing too far front of yourself. Repeat with each march/skip.

Scoops (optional)

• Step forward and land on your heel. Hinge at the hips and “scoop” along the ground and bring your arms up as you come back up. Pretend there is a ton of fluff on the ground you and are picking up as much as possible one fell swoop.

Weekend Long Run

Location: Annadel State Park (Channel Drive Parking Lot)
Time: 7:30 am
Parking: Free
Workout Leaders: Matt Ho & Cruz Esparza
Restrooms: None available at this trailhead

Recommended Trail Map

Annadel Week 1

~ 10 miles

~1400 feet

Workout Notes

Saturday Warm-Up (Dynamic Movement)

Use these movements to prepare the body for running. Focus on controlled, relaxed motion rather than forcing range of motion.

• Arm Circles (Forward and Backward) – Small to large circles, both directions. Stay relaxed through the shoulders.
• Torso Twists – Rotate side to side with feet planted. Let the arms move naturally and avoid forcing the range.
• Squat to High Knee – From a squat, stand up onto one leg and drive the opposite knee upward. Brief pause for balance and control.
• Squat to Ankle Grab – From a squat, stand up onto one leg and bring the opposite heel toward the glute. Lightly grab the ankle, then reset.
• Leg Swings (Forward and Lateral) – Swing one leg front to back, then side to side. Stay relaxed and let the leg move naturally.
• Hip Openers – Lift the knee in front, then rotate outward to open the hip before stepping down.

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Tip of the Week

Nutrition plays a meaningful role in supporting training and recovery. Focus on consistent, balanced intake that supports the work you are doing.

• Prioritize whole, minimally processed foods
• Include adequate protein to support recovery
• Be mindful of alcohol and added sugar intake
• Pay attention to how different foods impact your energy and performance

There is no single approach that works for everyone. The goal is to build habits that are sustainable and support your training over time. Most importantly, have fun and take it easy!

Additional Maps

Need an additional map? Check out our Annadel Trail Maps here:

Spring Program Registration (Final Call)

Spring registration is open, but we will be closing enrollment on March 10.

The Spring block runs through June and is built as a progression across the season. We start with foundational work around consistency, climbing, and movement, then build toward longer efforts, more technical terrain, and improved pacing under fatigue. The structure is there to guide the work while leaving room for individual goals and race schedules.

Ascend Gear

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 50K / 100K is one of the cornerstone trail events in our region and brings a strong turnout across the local running community. Many in our group will already be out there racing, pacing, crewing, and volunteering. We will also have a scheduled run that morning nearby, so there are options to get your miles in and still be part of the event. There are a range of volunteer roles with flexible time commitments. If you are not already signed up, there are still opportunities to help out.

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

The Annadel Half Marathon takes place right in our backyard, and the organizers have asked for additional volunteer support. Events of this scale rely on volunteers to keep things running smoothly across aid stations, course monitoring, and logistics. The race overlaps with our regular Saturday run, though we will be on a different part of the park, and there are also opportunities to help before or after the event. If you are interested in supporting, respond to this email and we will point you in the right direction.

Have Questions?

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