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ULTRALADIES TRAINING RUN -- SATURDAY, APRIL 24

You will receive an UltraLadies emailed update about a week before each training run. It is always a good idea to check the Trail Run Events blog page: http://www.trailrunevents.com/info.asp?ns=ul on the night before each run in case there has been a last minute change of location or even run cancellation. This has happened on occasion due to park closures due to fire, for instance.

PLEASE READ THIS ENTIRE UPDATE:  IT WILL HELP PREPARE YOU FOR THE RUN AND MAY EVEN SAVE YOU FROM GETTING A PARKING TICKET.  PLEASE CONTINUE TO READ TO THE BOTTOM; THERE IS A CHANGE IN THE VENUE FOR THE MAY 8 TRAINING RUN.

TRAINING RUN: Saturday, April 24

LOCATION : Marvin Braude Mulholland Gateway Park (Valley Crest Half Marathon site). Exit the 101 Fwy at Reseda Blvd in Reseda. Turn South and go all the way up the hill. Continue through the gate into Marvin Braude Mulholland Gateway Park.

TIME: 7:00 AM -- Start time.  New runners please arrive prepared to run, in time to attend the mandatory trail briefing at 6:45AM sharp.

DISTANCE: 16+ miles (more-or-less)

RUNNING TIME:  4h00m -- All runners please turn-around at Parker Mesa Overlook or 1h55m, whichever comes first.  Please remember to go out SLOWLY and come back STRONG!

ROUND TRIP FROM RESEDA TO PARKER MESA OVERLOOK:  16.7 MILES (Please print the directions to carry)

1-Start Reseda fire road cul-d-sac
2-RIGHT turn on the Secret Trail (just after the cul-d-sac) and continue to Mulholland fire road -- mile 0.3
3-RIGHT turn on Mulholland fire road and continue to Fire Gate #30 -- mile 0.4    
4-LEFT turn at Fire Gate #30 and continue to Hub Junction -- mile 2.4
5-RIGHT turn on Eagle Springs fire road and continue to Eagle Junction -- mile 3.7
6-LEFT turn on East Topanga fire road and continue to Trippet Junction -- 4.8
7-RIGHT turn at Trippet Junction and go 0.2 miles to intersection
8-RIGHT turn at intersection and go 0.1 miles to Trippett Ranch Visitor Center (toilets/water) -- mile 5.1
9-Leave Trippet Ranch Visitor Center the same way to East Topanga fire road -- mile 5.4
10-RIGHT turn on East Topanga fire road and continue approx. 2.5 miles to Parker Mesa Overlook Junction -- mile 7.9
11-RIGHT turn on Parker Mesa Overlook fire road and continue to Parker Mesa Overlook at the dead end -- mile 8.4

RETURN

12-Take Parker Mesa Overlook fire road to East Topanga fire road -- mile 8.9
13-LEFT turn on East Topanga fire road and continue to Trippet Junction -- mile 11.4
14-LEFT turn at Trippet Junction and go 0.2 miles to intersection -- mile 11.6
15-RIGHT turn at Trippet Junction 2 and go 0.1 miles to Trippet Ranch Visitor Center (toilets/water) -- mile 11.7 -- Be sure you have enough fluid; the last 6-miles have some up hills with sun exposure.
16-Leave Trippet Ranch Visitor Center the same way to East Topanga fire road -- mile 12.0
17-LEFT turn at East Topanga fire road and continue to Eagle Junction -- mile 13.0
18-RIGHT turn onto Eagle Springs fire road and continue to Hub Junction -- mile 14.3
19-LEFT turn onto Fire Road #30 (look for signs to Mulholland) and continue to Mulholland fire road -- mile 16.3
20-RIGHT turn onto Mulholland fire road and go 0.1 miles to Secret Trail -- mile 16.4
21-LEFT turn on Secret Trail and continue to Reseda cul-d-sac -- mile 16.7

WATER: Available twice at Trippet Ranch Visitor Center (mile 5.1 and mile 11.7).  See #15 above!

TOILETS:  At Trippet (mile 5.1 and mile 11.7)

TO SEE A MAP OF THIS RUN:

http://www.mapmyrun.com/run/united-states/ca/los-angeles/430127085493493786

BOTTLES/HYDRATION PACKS:  Carry enough fluid to allow you to consume +/- 20oz/hour. Please do not show up with those little tiny water bottles!!!  Many of you should start carrying two bottles for the longer runs; one with water, the other with your electrolyte drink.

SIGN IN SHEET:
* Will be on the windshield of my gray Honda Accord.  Please do not remove the sign in sheet!
* Please sign in legibly.
* Please give the license number of your vehicle. This will help to determine who might still be out on the course versus who turned back early and drove home.
* Please check your name off the list when you return from your run.

ARROWS:  Trails will be marked with flour arrow but this does not guarantee that you wont get lost. Hikers may erase the marks. Other running clubs mark their own arrows too.  Fatigue may cause you to miss an arrow.  Please pay attention to your surroundings and check out what the turns look like, coming and going.

PACING: You might be a fast runner or you might be a slow runner! You might be a fast runner on the way out and a slow runner on the way back ;-).  Please go your own pace, following the arrows. You are not expected to "keep up". As most of our runs will be "out-and-back", you are encouraged to go as slow as you need to go on the way "out"; that will help insure that you can come
"back a little faster.

ULTRA PACE is "walk the up hills; jog the flats and down hills".  If you feel like running the up hills, save it for the return trip.

SNACKS:  Bring a cooler with some drinks and snacks.  A folding chair will come in handy as you wait for others to come in. It is a good idea for us to be sure that the last runners have made it in safely before leaving. This is the reason we expect you to all sign in and sign out and to respect the imposed turn around cut-off times.

PARKING: Meet below the white line on Reseda Blvd. If you would like to use the porta potty before parking, drive up to the top of Reseda, then come back to park below the white line. Please note: Dont park above the white line without buying a parking placard.

STOP SIGN AT PARK EXIT: There is a PHOTO ENFORCED STOP SIGN at the park exit.  Please stop and count to 3 before proceeding ahead.

REMINDER: Please go the Trail Run Events website and read the Trail Guidelines and FAQs before attending the first run. Link:
http://www.trailrunevents.com/ul/index.htm

MORE INFO:

DOING YOUR "BUSINESS":  If you leave the trail for any reason, please leave your belt or pack on the trail to mark where you went in the bushes. Please remember to "leave only footprints"; pack everything out.

WHAT DOES "TIME ON YOUR FEET MEAN"?  Everyone runs for "time on their feet". The slowest runners should plan to
maintain a pace of 4-mph overall to complete the distance. A cut-off time will be established for each run and if you are a slower runner you should expect to turn around at the cut-off time and head back to the cars. This means that although the run is tagged at xx number of miles, some of you may actually run fewer miles but will still complete enough "time on your feet" to finish a 50K race

HOW CAN I FINISH A 50K RACE IF MY LONGEST TRAINING RUNS ARE SHORTER THAN THAT?  Which do you think is more advantageous for finishing a 50K:  Running 26-miles in 4h or running 24-miles in 6h?  The runner who spends more time on her feet actually has an advantage over the faster runner when it comes to distance running.  On race day, the slower runner will have an easier time adding the extra 7-miles while the faster runner may struggle more to complete those last 5-miles.

ULTRALADIES TRAINING RUN FOR SATURDAY, MAY 18 -- SCHEDULE CHANGE:
There is a change in the schedule for the ULs training run on May 18.  Instead of the scheduled 18-miler, will run the Malibu Creek Challenge Trail Run in beautiful Malibu Creek State Park.  Although 14-miles is short of our planned run for the day, we can make some minor adjustments in the schedule to work it out and I think this race is a great opportunity for you all to run on the Bulldog course.  I sent an email to my friend Brennan Linder who is the R.D. for this run and am waiting to hear if he will work out a group rate for the ULs.  I should have the answer when I see you all on Saturday.  

Heres the link to the race website: 

http://www.trailrace.com/malibu.html

VALLEY CREST HALF MARTHON:  Early registration closes on April 30.  Entry fees go up on May 1st.  Please get your entry in early to avoid late fees.  Although no fees are charged to run with the ULs, I do beg your support of the Valley Crest Half Marathon by running or volunteering on race day.  Online registration is available through this link:
www.active.com/running/tarzanalos-angeles-ca/valley-crest-half-marathon-2010

Happy Trails,

Nancy

REMEMBER TO SAVE THE DATES:

2010 VALLEY CREST HALF MARATHON -- Sunday, June 13
Online registration: http://www.active.com/running/tarzanalos-angeles-ca/valley-crest-half-marathon-2010