Weekly Newsletter
Week 8 – Monday, April 20, 2026
The group is in a mixed phase right now. Some of you are coming off Lake Sonoma or Mendocino, others are heading into upcoming races, and some are just building without anything on the calendar yet. That is normal for this point in the block. The focus is not tied to any single race, but on maintaining consistency and continuing to develop fitness that carries across all of those situations. It is also worth calling out how strong the group has shown up recently, with a consistent presence across Lake Sonoma, Mendocino, Annadel, and other events, both racing and volunteering.
This week keeps things straightforward. Wednesday’s ladder introduces some variation in interval length and effort, while bringing strides back into focus to reinforce mechanics. Saturday moves us to the Marin Headlands for a longer, more demanding effort where pacing and decision-making matter over time. Keep things controlled, stay consistent, and let the work stack.
—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
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
Stride Foundations
We are building back into strides this week, increasing the volume slightly while keeping the focus on form and efficiency. Strides are one of the simplest ways to develop speed without adding much stress, but only if they are done with control and intention.
A few key reminders as you work through them:
- Arms like pendulums. Swing the elbow backward and relax to let it come forward.
- Start softly and accelerate to about mile race effort by the middle, then coast it in at the end.
- Run tall and keep your eyes forward.
- Drive from the hips and relax the leg as soon as it leaves the ground. Let it flow.
- Do not overstride. Avoid reaching out with the lower leg.
The goal is smooth, controlled speed. Stay relaxed, keep ground contact quick and underneath you, and let the stride build naturally rather than forcing it.
Main Set
We will offer two options using the same structure and intent:
| Workout Options | Workout Details |
| Option 1 (Base Group) | 6 minutes (2 minutes easy jog back down) 5 minutes (2 minutes easy jog back down) 2 minutes (2 minutes easy jog back down) |
| Option 2 (Summit Group) | 8 minutes (2 minutes easy jog back down) 6 minutes (2 minutes easy jog back down) 4 minutes (2 minutes easy jog back down) 3 minutes (2 minutes easy jog back down) |
Cool Down
- Easy jog back to parking lot
- Group stretch
Workout Notes
This Wednesday is another ladder style workout. Like our previous ladders we are starting with a long hill rep. As we progress through the workout we will be cutting down the length and pace of each rep. Start out conservatively on the first rep and feel things out. Aim to finish the first rep in zone 3, or tempo effort. For the middle reps, turn things up a notch into zone 4, or threshold effort. On the last rep, turn it up even higher and let yourself drift a bit into a VO2 max effort. The last rep should produce a healthy dose of muscle soreness. Feel the burn! 🔥
When running hard remember to keep good form. When in doubt, think back to your form during strides. Check out the strides recap section above. Additionally, starting out conservatively will help prevent your form from breaking down too early in the workout. We want our last rep to be our strongest!
Reminder: The rest interval will a 2 minute downhill jog after each hill repeat. Make sure to take it nice and slow on the rest interval. Let your heart rate come down, regain composure, take deep breaths, and hit your next rep with confidence! You will likely end up pretty high up Richardson by the end of the workout, so just jog all the way back down to the gate after your last rep.
Weekend Long Run
Location: Marin Headlands (Tennessee Valley)
Time: 7:30 AM
Parking: Free parking
Restrooms: Restrooms available at the trailhead
Workout Leaders: TBA
Recommended Trail Maps
| Recommended Map | Distance | Elevation Gain |
| Week 8 – Marin Headlands | ~20 miles | ~4000 feet |
Course Notes
This is one of the more scenic and demanding routes of the block, set within the Marin Headlands, widely considered one of the best trail systems in the country. The combination of coastal views, rolling ridgelines, and well-maintained singletrack makes it both visually impressive and physically demanding. Expect sustained climbs, exposed sections with wind off the ocean, and a mix of runnable stretches and more technical footing.
The Headlands reward steady effort and tend to expose early mistakes, especially with how the climbing is layered throughout the route. Approach this as a true endurance day. Keep effort controlled on the climbs, stay consistent on the descents, and stay on top of fueling and hydration. If conditions are warm or windy, adjust early rather than reacting late.
Tip of The Week: Sleep is Your Secret Weapon
The Goal: Recover While You Rest
Trail running puts real stress on the body and requires sustained focus. Training creates the stimulus, but sleep is where the actual adaptation takes place.
Why It Matters for Trail Runners:
- Muscle Repair: Deep sleep triggers Human Growth Hormone (HGH) release, which helps repair tissue damage from climbing and descending.
- Trail Safety: Fatigue reduces coordination. Quality sleep helps maintain proprioception so your movement stays precise and controlled on uneven terrain.
- Glycogen Restoration: Sleep supports efficient replenishment of energy stores needed for the next day’s effort.
- Actionable Tip: The 8-Hour Rule
Do not treat sleep as optional. If your training load increases, your sleep should as well. Aim for 7 to 9 hours each night, and consider a “digital sunset” by stepping away from screens about 45 minutes before bed to improve sleep quality.
Congratulations Angelica
Huge congratulations to Angelica Lero on her performance at the Boston Marathon. In her first appearance after qualifying, Angelica ran 3:28:16, putting together a steady and well-managed race on a course known for its unique challenges.
This is a significant milestone and a strong performance on a course that can be unforgiving. Congratulations again, Angelica.
Congratulations Ascend Runners at Mendo 50K
A big congratulations to everyone from Ascend who made their way up to the Mendocino Coast 50K this weekend. We had a strong group out there in the 50K, including:
Justin Harrison
Kate Heil
Douglas Keehner
Jed Matcham
Chad Peterson
Mendocino is one of the more scenic and runnable courses on the calendar, with coastal views, smooth trails, and a format that works well for both first-time 50K runners and those looking to experience a classic coastal ultra. We also had a number of Ascend members out there volunteering, working aid stations, sweeping, and supporting throughout the day. This is now two weeks in a row with a strong presence across both racing and volunteering at local events. Thank you to everyone who showed up and contributed.
Good Luck Cruz at Canyons
Good luck to Cruz Esparza as he takes on the Canyons Endurance Runs 100K this weekend.
Canyons is a demanding course with sustained climbing, exposed sections, and long stretches where pacing, fueling, and decision-making matter more than raw speed. It is the kind of race that rewards patience early and punishes mistakes late. Cruz has put in the work over this block and is well prepared for what the course will throw at him.
If you want to follow along on race day, you can track him here:
Looking Ahead: Pole Mountain & Global Running Day
Next Saturday we head out to Pole Mountain for one of the toughest long runs of the block. This route comes in at roughly 16 miles with about 5,000 feet of climbing, and it earns every bit of that elevation. The climbs are sustained, the footing can be loose in sections, and there is very little opportunity to settle into a steady rhythm for long.
Because the park opens at 8:00 AM, we will adjust our start time to 8:00 AM instead of the usual 7:30. Plan accordingly. This is a strength-focused day. Keep effort controlled early, expect the climbs to stack up, and treat this as a durability session more than a pace-driven effort.
Looking a bit further ahead, we will be joining Sports Basement on Wednesday, June 3 for their Global Running Day event in place of our normal Wednesday workout. This will still be a quality session, with an opportunity to train alongside other runners and groups while sharing what a typical Ascend weekday workout looks like.
Expect a strong turnout and a more community-driven environment, but with the same structure and intent we bring each week. More details will be shared as we get closer.
For the full Ascend Spring Schedule, please visit:
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 true test of patience and execution. At the same time, it is one of the most welcoming and community-driven race weekends out there.
This is very much a grassroots event. Smaller scale, highly supportive, and built around the runners rather than spectacle. The cutoffs are generous, especially with multiple distances happening alongside the 100 miler, which makes it a great option whether you are stepping up in distance or just looking for a challenging day on trail. We had a big group out there last year and are hoping for the same again.
Western States Weekend (June 26–28)
Western States weekend is something entirely different. The energy, the history, and the level of competition make it one of the most unique events in the sport.
We will have Shelby Hinte on the start line this year, and a number of us are planning to be there to crew, pace, and support. There are also opportunities to help with livestream production for those interested, which is a great way to be part of the event if you are not directly involved on course.
For anyone who has not experienced it, Golden Hour at the finish line is worth the trip on its own:
Have Questions?
We are here to help. Reply to this email, or reach out via ascendtrailrunning@gmail.com.
Ascend Trail Running 
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