Ascend Spring Training (Week 13)

Weekly Newsletter

Week 13 – Monday, May 25, 2026

Some runners are getting close to race day with Cool Moon now only a few weeks away, while others are settling back into a normal rhythm after spring races or beginning to think about goals later this year.

This part of training can feel a little quieter on paper, but that is usually a good thing. The focus now becomes less about trying to force fitness and more about staying consistent, managing effort well, and continuing to stack quality weeks together. Most progress happens over time through repeated work rather than any single breakthrough workout or long run.

We are also moving into a warmer stretch of the year now, which means conditions will start changing along with the training. Pace, effort, hydration, fueling, and recovery can all start looking a little different as temperatures climb, especially during longer runs and races. Staying flexible and adjusting to conditions becomes increasingly important as we move toward summer.

—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: Reach Workout
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	15 minute tempo/3 minutes rest+3X3 minutes @threshold/60 seconds rest
Summit Group	20 minute tempo/3 minutes rest+3X5 minutes @threshold/60 seconds rest

Recover Notes

60 seconds easy downhill jog between reps

Cool Down

Easy jog back to parking lot
Group stretch

Workout Notes

I just know you are as excited as I am about this doozy of a workout. Talk about time under tension! The goal of this workout is quite simple. Run hard, uphill for as long as possible.

Tempo/Zone 3

The first rep is meant to be done at a moderate to moderately hard effort. Start this one out conservatively. Twenty minutes is a pretty long repetition length. The trick to pacing long reps is to really focus within. The entire rep, really think about your breathing and running form. Focus on staying composed, smooth, and strong. You are just starting to open your stride. Relax! Really ease up on the steep part of Richardson trail. We don’t want our heart rate to spike during this rep. Aim for a consistent effort. If you are feeling really good, push into zone 4 the second half. The goal is to feel strong enough to do the second part of the workout.

Imagine, it’s the first half of your first marathon. You are so strong and fast. Surely this pace is sustainable. “Should I be drinking more water?” (Yes).

The second half

For the shorter reps, turn things up a notch. Aim for a threshold or zone 4 effort. Again, this effort should feel hard but not impossible. It helps to think or threshold as a line. Crossing this line feels like you are starting to reach. It might feel like your form is breaking down a bit and your breathing is becoming quite labored. Don’t cross the line. Stay in control, keep your head up and hips forward. Finish strong!

Weekend Long Run

Location: Marin Headlands (Tennessee Valley)
Time: 7:30 AM
Parking: Free
Restrooms: Available at trailhead
Workout Leader: Matt Ho & Cruz Esparza

Recommended Trail Maps

Trail Map (Strava link)	Length (miles)	Elevation Gain
Tennessee Valley Short Loop	~ 16 miles	~3000 feet
Tennessee Valley Long Loop	~ 23 miles	~ 5000 feet

Course Notes

We are heading back to Marin this weekend for one of the most scenic trail systems anywhere.

The Marin Headlands offer a little bit of everything: long coastal views, runnable terrain, sustained climbs, rolling sections, and some of the best trail scenery in Northern California.

If you are building toward Cool Moon or looking for a bigger day on tired legs, the longer route offers a great opportunity for sustained climbing and extended time on feet. If you are rebuilding volume, coming off races, or just looking for a more moderate day, the shorter option still provides plenty of quality trail without turning it into an all-day effort.

As always, choose the route that makes the most sense for your current training rather than feeling like you need to do more for the sake of doing more.

Coaches’ Notes: Racing in the Heat

Last week we talked about heat training and how the body gradually adapts to warmer conditions. This week the focus shifts toward actually racing in the heat and managing exposure during long efforts.

With summer race season approaching, many of us will be dealing with warmer temperatures, long exposed sections, and conditions that can change the feel of a race very quickly.

One of the biggest mistakes runners make is waiting until they already feel overheated before trying to cool down. By the time you feel cooked, you are usually trying to recover from a problem instead of preventing one.

Cooling early and cooling often can make a huge difference over the course of a long race.

Water is useful both in your body and on your body. We naturally think about drinking fluids, but topical cooling can be just as important and sometimes even more effective in the moment. Pouring water directly on your skin, shirt, sleeves, hat, or head helps improve evaporative cooling and reduce overall heat stress during long exposed efforts.

Many trail races will have buckets of ice water and sponges available at aid stations. Use them. It may feel like a small thing in the moment, but soaking a sponge over your head, neck, arms, or torso can make a surprisingly big difference over the course of a long hot day. Small cooling decisions made repeatedly can add up over several hours.

Ice can work similarly. While cold drinks can feel great, ice is often more useful on your body than in it:

put ice under your hat or head wrap
use an ice bandana or buff around your neck
place ice where blood flow is close to the skin, such as around the neck and head
use cold sponges or water at aid stations whenever available
wet shirts, sleeves, hats, and buffs regularly

Think about managing heat exposure too. Shade your dome. Protecting your head, face, and neck from direct sun over several hours can make a significant difference. Hats, buffs, visors, and neck coverings help reduce direct exposure while helping cooling methods like water and ice work longer.

On very exposed courses, lightweight long sleeves or UV sleeves can sometimes actually feel cooler than bare skin. They reduce direct sun exposure while helping moisture stay on the skin longer, improving evaporative cooling.

The runners who tend to handle heat best are usually not the ones simply trying to tough it out. They are the ones staying ahead of the problem by cooling proactively, managing exposure, and making small adjustments before the heat starts making decisions for them.

Community Spotlight

Shelby and Erica Crush Western States Training Camp

Huge congratulations to Shelby and Erica for completing Western States Training Camp this past weekend.

Training Camp gives runners an opportunity to preview roughly 70 miles of the course, including many of the toughest and most iconic sections of Western States.

It is a big weekend with long days, climbing, heat, and plenty of cumulative fatigue.

We cannot wait to see Shelby take all of that work and absolutely crush Western States next month.

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.