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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 incase 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 CONTAINS SOME NEW INFORMATION.

TRAINING RUN: Saturday, July 3

LOCATION : Back to the old stomping ground: 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. Free parking below the white line. REMEMBER TO MAKE A FULL STOP AT THE STOP SIGN WHEN EXITING THE PARK.

TOILETS: Toilets are located at the top of Reseda. Drive your vehicle up to use the toilets and return to park below the white line. We will meet at the white line.

TIME: 7:00 AM -- Start time. Please arrive prepared to run; bottles full, shoes tied, etc.

DISTANCE: 20-24 miles depending on your turn-around time.

RUNNING TIME: 5h30m -- All runners please turn-around at 2h40m or the trailhead at Los Liones Drive, which ever comes first. Please remember to go out SLOWLY and come back STRONG!

NEW NOTE: Some of us have been overextending the run time. This is not
necessary to prepare for Bulldog 50K and may possibly you to break down over several weeks time. Lets all stick to the turn-around time which will be 2h40m for this run and extend to 6-hours for the last two runs! NO EXCEPTIONS PLEASE!

OUT-AND-BACK RUN FROM RESEDA TO LOS LIONES DRIVE: 24 MILES (Please print the directions to carry).

TO VIEW A MAP OF THIS RUN, GO TO:
http://www.mapmyrun.com/view_route?r=596127662047569418

FR = Fire Road.
Mileage approximate

1-Start Reseda FR cul-d-sac
2-RIGHT turn on the Secret Trail (just after the Reseda Fire Gate) and continue to Mulholland FR-- mile 0.4
3-RIGHT turn on Mulholland FR and continue to Fire Gate #30 aka Temescal FR -- mile 0.6
4-LEFT turn at Fire Gate #30 and continue to Hub Junction -- mile 2.5
5-RIGHT turn on Eagle Springs FR and continue to Eagle Junction -- mile 3.8
6-CROSS STRAIGHT over Eagle Springs FR and take MUSCH TRAIL down to Trippett Ranch Visitor Center (toilets/water) -- mile 5.9
7-Leave Trippet Ranch Visitor Center to junction of East Topanga FR -- mile 6.1
8-RIGHT turn on East Topanga FR and continue approx. 2.5 miles to Parker Mesa Overlook Junction -- mile 9.0
9-CONTINUE STRAIGHT on East Topanga FR to Los Liones Trial Head -- mile 10.5
10-RIGHT turn on Los Liones Trail to Los Liones Drive -- mile 12.0
(toilets/water)

RETURN

11-Take Los Liones Trail to East Topanga FR -- mile 13.5
12-LEFT turn on East Topanga FR and continue to Trippet Junction -- mile 17.9
13-LEFT turn at Trippet Junction and go 0.2 miles to Trippet Ranch Visitor Center -- mile 18.1 (toilets/water)
***FILL UP HERE***
14-Leave Trippet Ranch Visitor Center via Musch Trail to East Topanga FR -- mile 20.2
15-CROSS OVER East Topanga FR; take Eagle Springs FR to Hub Junction -- mile 21.5
16-LEFT turn onto FR #30 (look for signs to Mulholland) and continue to Mulholland FR -- mile 23.4
17-RIGHT turn onto Mulholland FR and go 0.2 miles to Secret Trail -- mile 23.6
18-LEFT turn on Secret Trail and continue to Reseda cul-d-sac -- mile 24+/-

TOILETS/WATER:
~At Trippet(mile 5.9)
~At Los Liones Drive Trail Head (mile 12)
~At Trippet (mile 17.9)

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

NEW NOTE: During the time I am in New Mexico, there will be no SIGN IN SHEET and the runs will be "SELF SUPPORTED". There will be NO ARROWS and NO SUPPORT. You should all do well since the runs are on familiar ground but good idea to take care of any new comers.

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.

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.

BULLDOG 50K/25K TRAIL RUNS: For online registration, go to:
50K:
http://www.active.com/running/calabasaslos-angeles-ca/bulldog-50k-ultra-run-2010

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

Happy Trails,

Nancy