Ascend Spring Training (Week 14)

Weekly Newsletter

Week 14 – Monday, June 1, 2026

We are entering Week 14 of the spring training session, with just two weeks remaining before we wrap up this training block.

For many runners, this part of the season can feel a little strange. The biggest workouts are mostly behind you, race day is getting closer, and the temptation to do “just a little more” starts to creep in. More often than not, the best thing you can do right now is stay consistent and avoid creating problems.

This Wednesday we will be stepping away from our normal routine and joining Sports Basement and several other local running groups for a Global Running Day event. It should be a fun opportunity to connect with runners from around the region while still getting in a solid workout.

That idea of avoiding problems is also the theme heading into summer. As race season moves into the warmer months, runners are more likely to encounter challenges related to fueling, hydration, pacing, and heat. The goal is not to avoid every issue. The goal is to recognize problems early, make good decisions, and keep moving forward.

—The Ascend Trail Running Team

This Week’s Group Runs

Wednesday Quality Session

Location: Sports Basement, Santa Rosa / Taylor Mountain Regional Park
Time: 5:45 PM
Parking: Free
Restrooms: available at both locations
Workout Leaders: Eve Ramirez & Rodrigo Vargas
Focus: Introduce drills and hills to Sports Basement crew
Workout Structure:

Warm-up

Band activation
Easy 1.25 mile jog to Taylor Mountain parking lot

Drills

A Skip / A March
B Skip / B March

Strides

2 strides

Main Set

Workout Details	Workout Details
Base Group	3 repetitions of 3 minutes
Summit Group	5 repetitions of 3 minutes

Recover Notes

Easy downhill jog between reps

Cool Down

Easy jog back to parking lot
Group stretch

Workout Notes

This workout is an introduction to threshold/hill work. Those tapering for Cool Moon Races, I encourage you to come out and keep those legs alive!

“Threshold” pace is different for everyone, but the effort will feel the same. It is supposed to feel hard. As its name implies, think of running at threshold effort as approaching a line. Cross that line and all of a sudden running feels too hard. Running at this pace should feel at least relatively sustainable. Comfortably hard. Stay within yourself, and you’ll get a ton of benefits with much less impact than running in “Zone 5.” The whole point is to get some hard miles in, but not so hard that it impacts your recovery over longer, sometimes unnoticed, periods of time. Threshold paced workouts allow athletes to get more workout volume over time with less recovery.

Today’s workout is 3 minutes uphill at a comfortably hard effort, with 60 seconds downhill jogging rest. Choose between 3 and 5 repetitions. Start your first rep at a moderate effort. Increase your effort a bit as you progress through the workout. Aim to hit the “threshold line” at the end. Your last rep should feel the strongest, but don’t overdo it! Finish this workout feeling like you can do 1-2 more repetitions.

Tip: Use the downhill jogging rest to asses your uphill effort. You should have no trouble jogging after each repetition. If you cant, try slowing down on your next rep so you aren’t too tired to jog on the rest interval. Remember, threshold effort is hard but sustainable.

Weekend Long Run

Location: Channel Drive Parking Lot (Cobblestone Trailhead)
Time: 7:30 AM
Parking: Free
Restrooms: None available at trailhead
Workout Leader: Matt Ho & Cruz Esparza

Recommended Trail Maps

Trail Map (Strava link)	Length (miles)	Elevation Gain
Channel Drive 7	~ 7 miles	~ 800 feet
Channel Drive 10	~ 10 miles	~ 1,200 feet
Channel Drive Half	~ 13 miles	~ 1,800 feet

COURSE NOTES

This Saturday marks the final official long run of the spring training session.

We will return to one of our most familiar training locations for a flexible day in Annadel. Multiple route options will be available so runners can choose a distance and duration that best fits their goals, recovery status, and upcoming races.

For those heading to Cool Moon, this is likely the final opportunity to get some easy time on trails before race week. Keep the effort controlled and resist the temptation to squeeze in one last big day.

For everyone else, this is a good opportunity to enjoy the trails, spend time with the group, and reflect on the work that has gone into the past several months.

Troubleshooting Hydration and Fueling

One of the most important endurance skills is learning how to identify problems before they become race-ending problems.

Many hydration and fueling issues produce similar symptoms, which can make it difficult to know exactly what is happening in the moment. The chart below is not intended as a medical guide, but rather a practical troubleshooting tool for training and racing.

Symptom	Possible Cause	Things to Try
Thirst, dry mouth	Dehydration	Increase fluid intake gradually
Dizziness or lightheadedness	Dehydration, low sodium, low calorie intake	Drink fluids, consume electrolytes, take in calories if overdue
Rising heart rate at a normal effort	Heat stress, dehydration	Slow down, cool down, increase fluids
Muscle cramps	Fatigue, dehydration, low sodium	Reduce intensity, increase fluids and electrolytes
Nausea	Overheating, dehydration, fueling issues	Slow down, cool body temperature, take small sips of fluid
Sloshing stomach	Drinking faster than absorption rate, excess fluid	Slow fluid intake temporarily and allow stomach to settle
Energy crash or sudden weakness	Insufficient calories	Begin taking in carbohydrates immediately and consistently
Difficulty concentrating	Dehydration, low calories, overheating	Address hydration and fueling while reducing effort
Headache	Dehydration, heat stress, electrolyte imbalance	Cool down, hydrate, consider electrolyte intake
Swollen hands or fingers	Excess fluid intake relative to sodium	Slow fluid intake and consume electrolytes

The challenge is that there is rarely a single perfect answer. A dizzy runner might be dehydrated. They might be low on calories. They might need sodium. They might simply be overheating.

The best endurance athletes become good problem solvers. They stay calm, evaluate what has happened over the last hour, and make small adjustments rather than guessing wildly.

Training is where you learn these lessons. Use long runs and races to pay attention to patterns, take notes, and build a system that works for you.

Further Ahead: Summer Race Weekends

Cool Moon Trail Races (June 13-14)

Cool Moon is next weekend, and preparations should be largely complete at this point.

The race offers distances ranging from 5K to 100 miles and remains one of Northern California’s classic grassroots trail events. Generous cutoffs, great volunteers, and a strong community atmosphere make it a favorite for many of our runners.

Do not let the friendly atmosphere fool you, though. Cool Moon can be extremely challenging, especially when temperatures rise. If you are racing, now is the time to finalize logistics, review your hydration and fueling plan, and begin thinking about race-week preparation.

If you are planning to attend, crew, pace, volunteer, or spectate, please let the group know.

Western States 100 (June 27-28)

Western States is getting closer, and we are beginning to receive more detailed information regarding volunteer assignments, crew access, and spectating opportunities.

Several Ascend runners and supporters will be involved throughout race weekend.

If you are interested in volunteering, spectating, or helping support runners during the event, stay tuned for additional details. More information will be shared as plans become finalized.

Those interested in the livestream volunteer opportunity should refer to the recent Strava post for current information.

Have a great week, and we hope to see you Wednesday at Sports Basement and Saturday in Annadel.

Have Questions?

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