Ascend Spring Training (Week 11)

Weekly Newsletter

Week 11 – Monday, May 11, 2026

We are getting into the later part of the block now, and for most of the group this is a stretch about staying consistent more than anything else.

We have some runners lining up for Cool Moon next month, while many are coming off spring races and settling back into a normal rhythm. Others are already looking ahead to the fall, with races like Rio Del Lago, Javelina Jundred, and the Lake Sonoma series still a long way off. We also have Shelby building toward Western States at the end of June.

Wherever you fall, the approach right now is pretty similar. Keep showing up, keep the effort controlled, and avoid big swings. This is the kind of stretch where nothing feels dramatic, but the work adds up if you stay with it.

—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: Eve Ramirez & Rodrigo Vargas
Focus: VO2 touch and threshold durability
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

Main Set

Workout Details	Workout Details
All Athletes	1, 3, 5, 10, 5, 3, 1 minutes

Cool Down

Easy jog back to parking lot
Group stretch

Workout Notes

INSERT WORKOUT NOTES HERE

Weekend Long Run

Location: Marinwood Open Space
Parking: Available near trailhead
Restrooms: Available at main park area
Workout Leaders: Matt Ho & Cruz Esparza

Recommended Trail Maps

Trail Map (Strava link)	Length (miles)	Elevation Gain
INSERT MAP	~ TBA miles	~ TBA feet

Course Notes

We will be at Marinwood this weekend. This area gives you a good mix of longer climbs, steady runnable terrain, and enough variation to keep things interesting without constantly breaking rhythm.

There are multiple ways to extend or shorten the day depending on where you are right now. This is a good place to stay steady, practice fueling, and focus on holding effort over time rather than chasing pace.

Tip of the Week: VO2 Max vs. Threshold

This week’s workout touches both ends of harder aerobic running, and understanding the difference matters.

The shorter repetitions should move closer to VO2 max effort. These should feel fast and controlled. Breathing will be heavy, and you should feel like you are working, but not sprinting or losing coordination.

The longer repetitions, especially the 10-minute rep, should feel more like threshold. This is a sustained, controlled effort where you are working hard but not straining. You should feel like you could keep going a bit longer if you had to.

A simple way to think about it:
Threshold feels sustainable for a while. VO2 work does not.

If every rep feels the same, you are probably missing the intent. The goal is not to run everything as hard as possible. The goal is to learn how to shift gears and stay in control at different effort levels.

That becomes especially important on trail, where terrain changes constantly and pacing is rarely steady.

Looking Ahead: Global Running Day

On Wednesday, June 3, we will be joining Sports Basement for their Global Running Day event instead of meeting at Channel Drive.

This will be a change from our normal routine.

We will meet at Sports Basement at 5:30 PM and run over to Taylor Mountain for the workout. If it is easier, you are free to go directly to Taylor Mountain and meet us there.

The event will include food, music, and several local running groups. We will still run a structured session, just in a larger setting with more people.

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 race that rewards patience and execution.

At the same time, it is one of the more welcoming race environments out there. Smaller scale, highly supportive, and built around the runners. The longer cutoffs make it a good option whether you are stepping up in distance or just looking for a challenging day on trail.

We had a strong group out there last year and are hoping for the same again.

Discount Code:
AscendTrailRunning15% (case-sensitive)

Western States Weekend (June 26–28)

Shelby will be racing Western States this year, and several Ascend runners will be out there pacing, crewing, and supporting throughout the weekend.

There are also livestream volunteer opportunities available. Scott helped with the livestream last year and will be doing it again this year. Please let him know if you are interested in participating.

Some of these roles involve running alongside athletes as they come in and out of aid stations and filming for the live broadcast. Depending on the shift and location, it can turn into a pretty solid workout.

Robie Point, at mile 99, is a good example. It is hard, chaotic, and one of the most exciting spots on the course. You get to see runners in the final mile before the track, which is tough to beat.

If you are interested in helping with the livestream, reach out and we can help connect you.

Have Questions?

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