Weekly Newsletter
Week 11 – Monday, May 18, 2026
Some of you are getting close to race day with Cool Moon next month, while others are coming off spring races and settling back into a more regular rhythm. At the same time, plenty of people are already looking toward fall goals and quietly rebuilding volume.
This part of training can feel uneventful, but that is usually a good thing. You do not need every week to be a breakthrough week. Most progress comes from showing up consistently, absorbing the work, and avoiding big swings in training.
That is also the focus this week. Maintain some stimulus, keep the routine intact, and continue stacking days together. The work adds up over time, even when individual weeks do not feel especially exciting.
—The Ascend Trail Running Team
This Week’s Group Runs
Wednesday Quality Session
Location: Channel Drive Parking Lot (Cobblestone Trailhead)
Time: 5:45 PM
Parking: Free
Restrooms: None available at trailhead.
Workout Leaders: Eve Ramirez & Rodrigo Vargas
Focus: Absorb training and maintain stimulus
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 |
| Base Group | 5 repetitions of 3 minutes |
| Summit Group | 5 repetitions of 5 minutes |
Recover Notes
- 90 seconds easy downhill jog between reps
Cool Down
- Easy jog back to parking lot
- Group stretch
Workout Notes
This week there is no significant increase in volume. Instead we are actually dropping in workout volume to let our hard work settle a bit. The base group workout offers an even bigger reduction in volume. This is intentional to give your body a bit of a break. Now I know what you’re thinking. Why can’t we just build every week and make every workout harder than the last? Aren’t we adapting? You are adapting, but try and think beyond even just a week of training. Fatigue accumulates over time. It also takes more than 7 days to fully reap the benefits from a hard effort. To get the most out of training, take a down/drop week after particularly challenging blocks of training.
Another way to manage cumulative fatigue is by managing effort. This means staying in prescribed effort zones for not just workouts but also easy runs. The number one cause of injury is load management. Make sure to balance hard running with VERY EASY running. A common mistake is to run at a moderate pace on easy days. Doing so tends to remove the variability of our training and impact our recovery over time. This effect might manifest during workouts, halfway through long runs, or in the worst case scenario: an injury. Let your body recover. The day after a hard workout, shoot for the feeling of “running in place.” It should feel “hard” to run that slow. Think of it as a mental challenge. How slow can you go? 😜
Weekend Long Run
Location: Channel Drive Parking Lot (Cobblestone Trailhead)
Time: 7:30 AM
Parking: Free
Restrooms: None available at trailhead
Workout Leader: Carly Bryant
Recommended Trail Maps
| Trail Map (Strava link) | Length (miles) | Elevation Gain |
| Lil Frog Loop | ~ 3 miles | ~ 500 feet |
| Frog Loop 5 | ~ 5 miles | ~ 750 feet |
| Long Frog Loop | ~ 8 miles | ~ 1,000 feet |
| Channel Drive Short Loop | ~ 6 miles | ~ 750 feet |
| Cobblestone Loop | ~ 6 miles | ~ 800 feet |
| Channel Drive Long Loop | ~ 15 miles | ~ 1,600 feet |
| Channel Drive XL Route | ~21 miles | ~2,500 feet |
Course Notes
We will be keeping things local this weekend and heading back to Annadel.
There will be several route options available, so you can choose something that makes sense based on where you are in training, how you are feeling, and what you have coming up on the calendar.
Annadel gives us plenty of flexibility with a mix of climbing, runnable terrain, technical sections, and opportunities to extend or shorten the day as needed. Whether you are building toward Cool Moon, getting back into rhythm after spring races, or simply looking for a steady day on trail, there should be an option that fits.
This is a good week to focus less on pace and more on staying consistent with effort, fueling, and time on feet.
Coaches’ Notes: Heat Training
Over the last couple of weeks we have talked about VO2 max, heart rate zones, and learning how to better understand effort during training.
That becomes especially important as we move toward summer here in Sonoma County because heat changes almost everything.
Heat affects:
- pace
- heart rate
- recovery
- hydration needs
- fueling
- perceived effort
A run that feels smooth at 50 degrees can feel completely different at 85 degrees, especially on exposed climbs and longer trail efforts.
One of the biggest mistakes runners make is trying to force the same pace or heart rate targets they would use in cooler conditions. In warmer conditions, effort matters far more than pace.
This is where learning perceived effort becomes valuable. A climb that normally feels moderate can suddenly start feeling closer to threshold simply because your body is working harder to regulate temperature.
The good news is that heat adaptation is trainable. With gradual exposure, your body becomes more efficient over time. Sweat response improves, plasma volume increases, heart rate becomes more stable, and efforts that initially feel difficult begin feeling more manageable.
Like most training adaptations, this process takes time. Meaningful heat adaptation generally starts developing over about 10 to 14 days of consistent exposure.
That does not mean overdressing, under-hydrating, or turning every run into a sufferfest. Pushing heat stress too aggressively usually creates more problems than benefits.
A better approach is gradual and controlled:
- occasionally run during warmer parts of the day
- allow pace and effort to adjust naturally
- stay consistent
- prioritize hydration and recovery
- pay attention to warning signs early
Heat fitness develops the same way aerobic fitness does: gradually, consistently, and with patience over time.
FOTA Takes Over Old Caz on May 23
Join Friends of Trione-Annadel (FOTA) Memorial Day weekend at Old Caz Beer in Rohnert Park for the world premiere release of the Annadel Trail Beer.
The afternoon includes:
- A fun run led by Healdsburg Running Company at noon on the SMART Train path
- Beats by DJ Willie G
- Food from The Spot with 10% of proceeds benefiting FOTA
- A large raffle with prizes from HOKA, Leki, Marin Bikes, Specialized, Gary Farrell Winery, Breakaway Bikes, CA State Parks, and more
- Incredible toothpick sculptures from ultrarunner Scott Weaver, whose work has been featured at the Exploratorium
- Partner spotlights from Redwood Trails Alliance, Hella Mello Racing, and Empire Runners Club
- Guided hike signups for Trione-Annadel State Park on June 13
Additionally, 5% of all Annadel Trail Beer can sales will be donated directly to Friends of Trione-Annadel.
The event is free, family friendly, and a great way to support local trails and the broader trail community.
Looking Ahead: Global Running Day
On Wednesday, June 3, we will again be joining Sports Basement for Global Running Day.
Sports Basement festivities begin at 5:00 PM. Ascend will officially start at 5:30 PM from Sports Basement before heading over to Taylor Mountain for the workout.
If you are running late or prefer to skip the run over, you are welcome to meet us directly at Taylor Mountain instead.
The evening will include multiple local running groups, food, music, and community vendors while still keeping the structure of our normal Wednesday workout.
Further Ahead: Summer Race Weekends
Cool Moon Race Weekend (June 12–14)
Cool Moon Race Weekend takes place June 12–14 and several Ascend runners will be racing, volunteering, pacing, and hanging out throughout the weekend.
Cool Moon is one of the tougher race weekends around with heat, climbing, and technical terrain, but it is also one of the most welcoming grassroots events on the calendar.
If you are planning to attend, please let us know so we can get a rough sense of who will be out there.
Discount Code:
AscendTrailRunning15% (case-sensitive)
Western States Weekend (June 26–28)
Western States takes place June 26–28 and several Ascend runners will be involved throughout the weekend pacing, crewing, volunteering, and supporting Shelby during her race.
There are also livestream volunteer opportunities available again this year. The livestream crew is usually a mix of chaotic and fun, and it gives you a chance to see some incredible athletes up close throughout the race.
Depending on the assignment, these shifts can involve running alongside athletes through aid stations, hiking between access points, and helping cover portions of the race broadcast using your phone.
If you are interested in helping during Western States weekend, please RSVP through the WSER Strava post or reach out directly to Scott.
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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