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PLEASE READ THIS ENTIRE UPDATE: I ALWAYS ADD NEW INFORMATION.

ULTRALADIES TRAINING RUN: Saturday, June 5

NEW LOCATION :

~ Caballero Trail Head
~ Exit the 101 Fwy at Reseda Blvd in Tarzana.
~ Head South and keep going past Ventura Blvd for about 2 miles.
~The trailhead is at a strip of dirt parking on the left side of the street across from the Braemar Country Club.

TIME: 6:50AM:                                                                                                                                                                                                             There will be a brief trail talk at 6:50AM since this is a new
trail. Start running at 7:00AM. NOTE: As the weather gets warmer, we will
keep the starting time at 7:00AM so you will gradually acclimatize to the heat.
You need to run through some heat to prepare to run in the heat!

DISTANCE: 20-22-miles                                                                                                                                                                                             Good idea to start watching the clock and run for time. As the runs get longer and the temperature gets warmer, everyone needs to turn around at the set time. Please dont run over.

RUNNING TIME: 5h00m                                                                                                                                                                                                   All runners please turn-around at 11-miles or 2h20m, whichever comes first. NO EXCEPTIONS! This will allow 2h40m for the return trip. Please remember to go out SLOWLY and come back STRONG!

ROUND TRIP FROM CABALLERO TRIAL HEAD PAST PARKER MESA OVERLOOK FOR 22-MILES
(Please print the directions to carry)

1-Start at Caballero Trail Head
2-Follow Caballero Trail to Mulholland fire road -- mile 1.5
3-RIGHT turn on Mulholland fire road to Bent Arrow Trail -- 1.8
4-LEFT turn on Bent Arrow trail to Temescal fire road #30 -- mile 2.3
5-LEFT turn on Temescal fire road to Hub Junction -- mile 3.7
6-RIGHT turn on Eagle Springs fire road and continue to Eagle Junction -- mile 5.0
7-CROSS STRAIGHT over Eagle Springs fire road and take Musch Trail down to Trippett Ranch Visitor Center (TOILETS/WATER) -- mile 7.1
8-Leave Trippet Ranch Visitor Center to junction of East Topanga fire road -- mile 7.3
9-RIGHT turn on East Topanga fire road and continue approx. 2.5 miles to Parker Mesa Overlook Junction -- mile 9.8
10-Continue past Parker Mesa Junction to turnaround at mile 11.0 or 2h20m, which ever comes first.

RETURN

11-U-TURN on East Topanga fire road and return to Trippet Junction -- mile 14.7
12-LEFT turn at Trippet Junction and go 0.2 miles to Trippet Ranch Visitor Center (TOILETS/WATER) -- mile 14.9 -- Be sure you have enough fluid; the last miles have some up hills with sun exposure.
13-Leave Trippet Ranch Visitor Center via Musch Trail to East Topanga fire road -- mile 17.0
14-CROSS OVER East Topanga fire road take Eagle Springs fire road to Hub Junction -- mile 18.3
15-LEFT turn onto Fire Road #30 (look for signs to Mulholland) and continue to Bent Arrow Trail -- mile 19.7
16-RIGHT turn onto Bent Arrow Trail to Mulholland fire road -- mile 20.1
17-RIGHT turn onto Mulholland fire road to Caballero Trail -- mile 20.4
22-Caballero Trail is on your LEFT. Take Caballero Trail to the finish -- mile 21.9

WATER:                                                                                                                                                                                                                    Available twice at Trippet Ranch Visitor Center (mile 7.1 and mile 14.9.  BE SURE TO FILL UP HERE, ESPECIALLY AT MILE 14.9.

TOILETS:                                                                                                                                                                                                                            At Trippet (mile 7.1 and mile 14.9)

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. REMEMBER TO DRINK. It doesnt do any good to come into Trippett with full bottles. This is not about carrying the fluid "on you"; its about getting the fluid and electrolytes "into you" early so it will see you through the later miles!

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:                                                                                                                                                                                                                      We need an arrow marker for the way out. I have extra bottle belts if someone would like to carry a bottle of flour and mark arrows. I will mark return arrows as I go out. It is a good idea to become aware of your surroundings. Arrows are not a guarantee. 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.

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.

ONLINE REGISTRATION LINKS:

VALLEY CREST HALF MARATHON:
http://www.active.com/running/tarzanalos-angeles-ca/valley-crest-half-marathon-2
010

BULLDOG 50K:
http://www.active.com/running/calabasaslos-angeles-ca/bulldog-50k-ultra-run-2010

BULLDOG 25K:
http://www.active.com/running/calabasaslos-angeles-ca/bulldog-25k-trail-run-2010

Happy Trails,

Nancy