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Sorry for the early post; I am off to Death Valley until 7/18 and wanted to give you all a heads-up!

ULTRALADIES TRAINING RUN FOR SATURDAY, JULY 20

24-26 MILES FROM MULHOLLAND/MICHANGELO TO PARKER MESA OVERLOOK

NOTE NEW START TIME AND NEW LOCATION.

LOCATION: Mulholland West aka Topanga/Mulholland aka Mulholland/Michangelo

PLEASE READ THIS ENTIRE MESSAGE

* Read all the information on the web page, especially the TRAIL GUIDELINES and
FAQs.

* http://www.trailrunevents.com/ul/trail-guidelines.asp
* http://www.trailrunevents.com/ul/faq.asp

* It is always a good idea to check the Trail Run Events Blog on the night
before each run in case there has been a last minute change of location or even
run cancellation.

This is an out-and-back run for 24-26 miles. Easy to turn back early, if needed.

DIRECTIONS:
* From the 101, exit Topanga Canyon South.
* Take Topanga Canyon to Mulholland Dr.
* Turn left on Mulholland.
* Turn right on Michelangelo.
* Turn right on Mulholland Dr.
* Parking is free along the street.
* Please observe QUIET in the mornings when parking.

TIME: 6:00 AM -- Running time; Please arrive prepared to run; bottles full,
shoes tied, etc.

DISTANCE: 24-26 miles

RUNNING TIME: 6:00 Max - EVERYONE, PLEASE HOLD YOUR LONG RUN AT 6:00 MAX FROM NOW UNTIL BULLDOG RACE!

TURN-AROUND TIME: Please turn-around at 2h50m into the run or Parker Mesa
Overlook, whichever comes first.

WATER/TOILETS: Water available at Tripett Ranch; miles 8.75 and 15.25. Suggest
two bottles on the way out but carry an extra empty bottle for filling on the
way back to use for dumping water over your head for cooling.

RUN FROM MICHAELANGELO TO PARKER MESA OVERLOOK (via fire roads, no Musch Trail).
Please print the directions to carry.

FR = Fire Roads
Mileage approximate

OUT:

~ Take Mulholland Drive to Canoga Ave.
~ Slight left on Canoga Ave and continue on Mulholland Drive.
~ Continue on Mulholland FR to Temescal fire road #30 - mile 3.8
~ RIGHT turn on Temescal FR to Hub Junction - mile 6
~ RIGHT turn on Eagle Springs FR to Eagle Junction - mile 7.3
~ LEFT turn on Eagle FR to Tripett Junction - mile 8.5
~ RIGHT turn on Tripett Ranch Road into Tripett Visitor Center - mile 8.75

WATER/TOILETS HERE

~ Leave Tripett Visitor Center the same way to Eagle/Parker Mesa FR - mile 9.0
~ RIGHT turn on Parker Mesa FR to Parker Mesa Turnoff - mile 11.5
~ RIGHT turn on Parker Mesa Overlook FR to end - mile 12.0

RETURN

~ Return Parker Mesa FR - mile 12.5
~ LEFT turn on Parker Mesa FR to Trippett Junction - mile 15.0
~ LEFT turn into Tripett Ranch Visitor Center - mile 15.25

WATER/TOILETS HERE

~ Leave Tripett Visitor Center the same way to Tripett Junction - mile 15.5
~ LEFT turn on Eagle FR to Eagle Junction - 16.7
~ RIGHT turn on Eagle Springs FR to Hub Junction - mile 18.0
~ LEFT turn on Temescal FR #30 to Mulholland FR - 20.2
~ LEFT turn on Mulholland FR to Michaelangelo - mile 24.0

To view a map of this run, go to:
http://www.mapmyrun.com/route/us/ca/san%20fernando%20valley/243128922376854579

~ ARROWS: Trails will be marked with minimal flour arrows. You will follow the
same arrows out and back. There is no guarantee that you wont get lost. Hikers
may erase the marks; other running clubs mark their own arrows also; fatigue may
cause you to miss an arrow. Pay attention to landmarks to avoid getting lost or
better yet, carry your own bottle of flour and make your own arrows (seriously)!
Remember, if you want to follow our arrows, you should stay behind the arrow
marker.

~ RUNNING IN THE HEAT: There is a lot of concern being expressed about running a
50K in August. Actually, running a half marathon in June can be more problematic
than running a 50K in August because our "June gloom" weather doesnt adequately
prepare us to run when the temperature suddenly spikes into the 90s on race day.
As the weather warms up, we will be running in the heat and the best way to
handle running in the heat is through gradual exposure to the heat. The more you
gradually expose yourself to heat, the more your body will begin to sweat for
cooling but at the same time will spare electrolytes. Be aware to carry enough
fluids including hypertonic fluids (with electrolytes added). Wear a shade hat
and light colored clothes and use water stops to wet your clothing. Overall,
when running in the heat, be aware to slow your pace down to keep your engine
running easy. If you have access to a sauna, it will help you become heat
acclimatized; just spend a little time in the sauna each day.

~ RATTLESNAKE ENCOUNTERS: As we are well into rattlesnake season, it is good to
review what to do if you encounter a snake. Be aware that in the cool hours of
morning and evening, snakes may be sunning themselves. In the hot hours of the
day, snakes tend to avoid direct sunlight and may be resting under rocks, logs,
bushes, or even in shady sections of fire roads and trails. Note to self: when
running on fire roads, especially keep an eye out when running through shade.
What to do if you encounter a rattlesnake on the trail? First, keep a wide
distance. A snake that is not coiled generally wont strike so you can usually
safely walk around the snake keeping a distance of about 5-feet between you and
the snake. Uncoiled snakes can often be entices to move along by giving a couple
of squirts at the snakes tail from your water bottle, from a safe distance away.
Never throw stones at a rattle snake; this always going to aggravate the snake.
A snake that is coiled, rattling, or has its head lifted off the ground is
capable of striking. Snakes are known to be able to strike to a distance of
about ½ of its overall length. On a wide fire road, you can usually safely pass
around the snake however on a narrow trail, Ii is always best to leave this
snake alone and find another route or just wait it out. Here is a link to more
info: http://www.wikihow.com/Avoid-a-Rattlesnake-Attack

Happy trails,

NSD
http://www.trailrunevents.com