Weekly Newsletter

Week 3 – Monday, March 16, 2026

The spring block is starting to find its rhythm. Last week we settled into our Wednesday sessions at Channel Drive and had a strong long run out at Lake Sonoma alongside Healdsburg Running Company.

As the block moves forward, the goal remains simple: consistency. The early weeks are less about standout workouts and more about accumulating steady, purposeful training. Movement quality, climbing strength, and controlled aerobic effort continue to be the priorities. When those pieces stack week after week, the fitness tends to take care of itself.

This week we return to Channel Drive for our Wednesday session, which will remain our primary midweek location for the foreseeable future. Saturday we head out to the Sonoma Coast for a long run at Red Hill / Blind Beach, one of the most scenic trail networks in the region.

—The Ascend Trail Running Team

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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 (focus drill)
• Scoops (supplemental)
• 2 Teaching Strides

Main Set

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

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

Recovery guidelines:

• Fun, easy recovery between sets

Cool Down

• Easy jog back to parking lot
• Group stretch

Workout Notes

Today’s workout is 4 repetitions of 4 or 5 minute hills with an easy jog all the way back down to the starting line. Our target pace is zone 3, or tempo pace, which is somewhere between half marathon and marathon effort. It is a moderate intensity that should feel sustainable for 1-3 hours.

Why train in zone 3?

Zone 3 can provide up to 95% of the same benefits as lactate threshold training with less fatigue. A common misconception is that zone 3 is “junk miles.” This is usually in reference to running too many easy runs in zone 3, which can make recovery harder. However, if done intentionally, zone 3 can provide a big aerobic boost at little cost. 

How should it feel?

Your tempo pace should feel strong. It is one notch higher than conversational pace but you should still be able to talk. On flat ground, you should feel like you are running tall and starting to open up your stride. Every time your foot lands consciously apply force into the ground and extend your hip. When going up hill, you might not feel these cues at all. Focus on staying tall and lean into the hill with your ankles. Shorten up your stride and keep the effort manageable. This effort should not be excessively hard. 

Application

Tempo pace can be done in intervals and continuous runs. Typically, the recovery between tempo intervals is very short. Think of tempo pace as a simmer. We don’t want the soup to get too hot or too cold. Early workouts with Ascend feature a “full rest” period, and we will gradually shorten the rest period once we are familiar with our workout paces. 

Once someone is feeling confident with zone 3, I recommend they try doing some continuous runs at tempo pace. The “tempo run” is typically 20-60 minutes of moderate effort, with a warmup and cooldown at an easy pace. It terms of muscle breakdown and injury risk it is a little more impactful than tempo intervals but can provide big returns. For some race specific training try adding some tempo miles in the middle of your long run. They can be continuous or broken up into intervals. 

Weekend Long Run

Location: Red Hill /Blind Beach
Time: 7:30 am
Parking: Free
Restrooms: Restrooms available

Recommended Trail Maps

Week 3 – Red Hill

~ 12 miles

~ 1900 feet

This route includes a sustained climb to the top of the mountain followed by a long, fast descent back toward the coast. The downhill is fun and runnable, though sections can be a little technical depending on footing.

The views along this route are some of the best in the region. On a clear morning the ridgeline offers sweeping views of the Sonoma Coast, the Russian River valley, and the surrounding hills.

Runners looking for a shorter option can use the alternate route from a previous training camp here. As always, choose a distance and effort level that fits your current training. The goal is steady aerobic time on trail rather than pushing pace.

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Tip of the Week: Running Downhill

Downhill running is one of the most useful skills a trail runner can develop. When done well, it allows you to move quickly with relatively little energy cost and can be a place to make up significant time during longer races. The key is staying light and responsive rather than fighting gravity.

Many runners do well by taking short, quick steps instead of long bounding strides. Try to keep your feet moving underneath you and avoid heavy braking with each step, which can quickly fatigue your quads. A slight forward lean from the ankles and relaxed hips usually leads to a smoother descent. Let your arms move naturally out to the sides when the trail gets technical. Let them them act as stabilizers and help you maintain balance.

Most importantly, good downhill running requires attention and awareness. Keep your eyes scanning a few steps ahead and stay mentally engaged with the terrain. Descents can provide “free speed,” but they also demand respect. Staying light on your feet and focused on the trail helps you move quickly while avoiding the kind of mistakes that can end a run early.

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Looking Ahead

Next week we return to Lake Sonoma for another long run on sections of the Lake Sonoma 50K / 100K course. These runs are a great opportunity to spend time on terrain similar to race day while continuing to build longer aerobic efforts on rolling singletrack and sustained climbs.

For runners targeting Lake Sonoma this spring, it is a chance to become more familiar with the course. For everyone else, it is simply a great place to get in a strong training run on excellent trails.

If you would like to look ahead and plan upcoming weekends, you can view the full spring training schedule below.

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Weekend Racing Highlights

Several Ascend runners were out racing this past weekend.

Vincent Friesen and Rodrigo Vargas both competed at the Pat Ryan Invitational, a highly competitive 5K that draws a strong field each year. Vincent finished 2nd overall with a strong 15:45, while Rodrigo ran a speedy 17:19. Both absolutely crushed it.

Matt Ho and Cruz Esparza took on the Ruck Chuk 50K, finishing in 8:01 and 7:55. Cruz is using the race as one of his final long efforts ahead of the Canyons 100K in April. Matt also used the race as a long training effort while he decides what to line up next. Knowing this group, we will be sure to help him land on something sufficiently terrible before long.

At the MUC races, Shelby Hinte delivered an impressive performance in the 50K, finishing in 5:11 and placing 4th female overall as part of her build toward the Western States Endurance Run this June. Margie Al-Shanim also ran the MUC 50K, finishing in 6:50, while Garret Evans tackled the MUC 50 miler, finishing in 11:28.

Great work from everyone representing Ascend this weekend.

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Ascend Gear

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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.

Have Questions?

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

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