Ascend Spring Training (Week 4)

Weekly Newsletter

Week 4 – Monday, March 23, 2026

The spring block is settling into a steady rhythm. The transition to trail is largely behind us, and the focus now is on extending effort, managing terrain, and building aerobic strength that holds up over longer, more demanding sessions.

Last week continued that progression. Wednesday’s work at Channel Drive reinforced structure and movement, while Saturday’s run at Lake Sonoma gave many of you a clearer sense of how that fitness translates over sustained climbs, technical footing, and longer time on trail. These early long efforts are less about pace and more about learning how to manage effort across changing terrain and conditions.

This week builds directly on that foundation. Wednesday’s session extends last week’s work into longer hill repetitions, asking for more sustained control and consistency across each effort. Saturday we return to Lake Sonoma for another long run on similar terrain, with an opportunity to continue building endurance and refine pacing, fueling, and decision-making over longer distances. We are also introducing a new Sunday option designed to keep things simple and provide an additional, flexible way to get time on trail.

—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

Today’s workout is 4-5 repetitions of 5 minute hills. Our target effort is still zone 3, or tempo pace. This is a longer version of last week’s workout. With these longer repetitions, it is important to sustain an even effort throughout not just the entire workout, but each individual rep. 5 minutes is a long time under tension. Whether you are doing 4 or 5 reps, this is the most workout volume we’ve run so far. Make sure not to start out too fast at the beginning of each hill rep. Your effort for each rep, and the workout in its entirety, should be a notch higher than your easy pace. The goal is not to overexert yourself but instead keep building a solid aerobic base. You want to feel strong on the last couple reps, so start out a bit conservatively on the first one and feel things out. Are you able to stand tall, stay relaxed, and keep your breathing under control? You should be able to get a half sentence out before having to take a breath.

Take the terrain and the steepness of the hill into account. Richardson is a great hill to practice on because it varies a lot in steepness throughout. The flatter and sections will test your ability to change gears and increase the pace while keeping the effort constant. On steeper sections, shorten up your stride and slow down. Attempting to maintain your pace when you hit a steep section will wear you out very quickly. Keep your eyes up and assess the terrain so you can adjust your pace accordingly.

The recovery interval will be a “full rest” jog all the way back down to the gate. The recovery interval should be an easy, slow pace back to the bottom of the hill to allow your heart rate to come back down. Taking your recovery interval too hard may change the overall effect of the workout. Downhill running also has a sneaky way of beating up your legs. This is certainly an adaptation worth developing but today’s focus is uphill running. Going hard on both uphills and downhills may cause excessive muscle breakdown and fatigue. Taking proper rest intervals between uphill reps ensures you are clearing the body of lactate and ready to tackle the next rep.

Strides recap

We are finally increasing our number of strides! I just know you are as excited as I am to keep developing our speed and form at very little cost. Some reminders:

Arms like pendulums. Swing the elbow backwards and relax to let it come back forward.
Start softly and accelerate to about 1 mile race pace by the middle of the stride and then coast it in at the end.
Run tall and look forward.
Crank with the hips and relax your leg as soon as it leaves the ground, let it flow.
Don’t overstride, as in don’t reach out with your lower legs.

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 trailheads

Recommended Trail Maps

Recommended Map	Distance	Elevation Gain
South Lake Out & Back	~14 miles	~3000 feet
South Lake to Lone Rock (via Wolfow)	~17.5 miles	~4000 feet
South Lake to Lone Rock (Long Route)	~24 miles	~5300 feet

We will be back at Lake Sonoma this weekend for another long run on the Lake Sonoma 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 for those that are interested.

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, along with staying on top of hydration. 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 be careful not to force the pace.

Tip of the Week: 10% Rule

The 10% rule dictates that you should increase your weekly trail running mileage or long run distance by no more than 10% per week to safely build endurance, prevent injury, and avoid “too much, too soon”. This gradual progression allows muscles and joints to adapt to higher loads.

Key Tips for Applying the 10% Rule:

Calculate Weekly Limits: If you ran 20 miles last week, increase to no more than 22 miles this week.
Focus on Long Runs: Apply this rule to your weekly long run to prevent sudden spikes in intensity, which studies indicate is a major injury risk factor.
Listen to Your Body: If 10% feels too high, increase by 3-5%, especially if you are a beginner or returning from injury.

Take it Easy and Have Fun!

NEW: Sunday Brunch Run

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 run built around keeping things simple, flexible, and social.

This is intentionally low key. There is no formal workout or structure. Just an easy, conversational run followed by time to hang out afterward.

This session is meant to fill a gap in the week. For runners who cannot make Saturdays, it provides another opportunity to get time on trail. For those running back-to-back days, it offers a natural place to add a second, easier effort.

If you are coming off a longer Saturday run, keep this short and relaxed. The goal is to move, not to add stress.

We will keep this simple to start and adjust over time based on what the group finds useful.

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

A couple of Ascend runners were out racing this past weekend under some tough conditions.

Allan Kelly took on the Big Alta 100K and put together a standout performance, finishing in 15:43 to earn his Western States qualifier. Tremendous accomplishment on a demanding course, and even more impressive given the heat. Allan is using the race as a key step toward Sedona Canyon 125 in May.

Scott Atchison ran the Rattlesnake Dick 50K in Cool, closing things out as the final finisher on the day. The race was used as a long training effort heading into Lake Sonoma in a few weeks, with a focus on heat training in particular.

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.