So, you want to be an ultra runner? You came to the right place!
The guidelines below will help make training and racing fun and safe for you and others! Please read the entire guidelines before attending your first UltraLadies training run.
1. Before you attend the first run of the new season, please go to ULTRA SIGNUP
and register to run with the ULs.
2. Go to the UltraLadies FACEBOOK Group
and "Join This Group".
3. The UltraLadies meets bi-weekly on Saturday mornings from April through August and from October through February, each year. The runs are held at various trail heads in the Santa Monica Mountains, near Los Angeles. We also meet bi-weekly on Wednesday evening at Griffith Park for a group tempo run. The run information will be posted on the LATEST INFO
page of the website and also on our Facebook Group. It is always good to check this page on the evening or early morning before each run in case there have been any last minute changes; rare but it could happen. FYI, the UltraLadies runs will happen, rain-or-shine.
4. The UltraLadies is primarly a women's training group however we welcome UltraLadies'Men who wish to run with the group. Anyone in marathon condition can train with the UltraLadies. We encourage newbies join in the spring of each year; our training mileage starts low and follows a build-up to the Bulldog in late August. If you have a one-year base of steady training (without lapses due to injury) or have completed a recent marathon injury-free, you are ready to train with the UltraLadies.
5. The UltraLadies runs will start on time. The email notice will show a meeting time and a run start time. If you arrive at the run start time, you are already late. Please arrive early, shoes tied, bottles filled, ready to run at the start time.
6. There will be a sign-in sheet on a clipboard at the beginning of each run. The sign-in sheet will be located on the windshield of the group leader's car. Always write down your vehicle license plate number and cell phone number
so we have a way to check on who may still be out on the trail. Please check your name off when you return from the run; failure to do so may result in you incurring search and rescue costs.
7. The long runs are hard and hilly. But the nice part is... you get to go at your own pace! These are runs, not races. The runs are social (leave your competitive ego at home). Nobody cares who gets back to the cars first. Don't be intimidated... the average training pace is on long runs 4-5 mph. Be prepared to deal with altitude, uneven footing, and possible encounters with wildlife.
8. Trails will be marked with flour arrows but the arrows cannot be guaranteed; there is no guarantee that you won't get lost. Hikers sometimes tamper with the arrows. Other running clubs often mark their own arrows that may be mistaken for ours. Fatigue may cause you to miss an arrow. Bottom line; you are responsible for finding your own way!
9. Everyone runs for 'time on their feet'. If is not necessary to complete the maximum mileage posted. The slowest runners should plan to maintain a pace of 4-mph overall to complete the recommended distance. A cut-off time will be established for each run and if you are slower, 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.
10. You do not need to be a fast runner to train with the group although fast runners are also welcome. We usually run'out-and-back' timed runs so everyone get a chance to spend the right amount of time on their feet, and improve as they continue to train. It is a good idea to run with a buddy in the group to run with. There is safety in numbers.
11. If you decide to turn back early, always tell another runner, so someone knows where you are. Remember to check out on the sign-in sheet when you return to your car. See above for consequences of this!
12. Always pay attention to your surroundings on the trail; do not just follow arrows. Search for landmarks to help you identify directions coming AND going. If you think you are lost, always backtrack to the last arrow and continue from there.
13. What to bring on your run:
You are expected to carry water/fluid; at least 10oz per hour for every hour on trail. Please do not skimp on fluid... others can't carry enough to share with you. In hot weather, it is a good idea to freeze one bottle the night before...it'll melt as you run and keep you cool! Please carry large 20oz bottles; do not show up with those little tiny water bottles!!!
Gels; snack food; PB&J sandwiches; trail mix; dried fruit; blister tape; band-aids; tissue; baggie; ginger; candy; trash baggie.
Sodium; potassium, Advil; Tylenol; Tums; Imodium.
Hat, visor, bandana, sun sleeves, sun block; shoe gaiters; cell phone.
Trail-running shoes (or running shoes with a wide heel base and knobby tread on the soles). Ultra runners usually buy their trail shoes one full size larger than their road shoes.
Folding chair and small cooler w/drinks for after the run. We usually bring drinks to each run but you're welcome to bring what you like to drink.
14. You will be running in wilderness. Be prepared to encounter heat, altitude, streams, rocks, rattlesnakes, poison oak, and possibly mountain lions. Falls are a distinct probability. Many reasons to not be alone on the trail.
15. Do not wear headphones. You will not hear rattlesnake warnings, approaching mountain bikes, or lost runners calling in distress.
16. There are no toilets on the trails. It is acceptable to pee by the side of the trail but carry out your tissue! To poop, go off-trail, dig a small hole with the heel of your shoe, and then bury the remains. Do not bury soiled tissue. Pack it out in a baggie. If you leave the trail to go in the bushes, always leave your water pack on the trail as a visible marker of where you left trail; this will help S&R when they come to look for you!
17. At stream crossings avoid grabbing tree branches. Poison oak usually grows near water. Upon exposure, immediately rinse your skin with plain water. Rinse; don't rub. At home, rinse off under the garden hose (while fully dressed/shoes on) then launder.
18. Please go your own pace. Ultra pace means to walk all the up hills and run all the down hills and as much of the flats as possible. You might be a fast runner or you might be a slow runner! Sometimes you might be fast on the way out and slow on the way back ;-). Please go your own pace, following the arrows. You are not expected to keep up. If you do feel like running the up hills, save it for the return trip. 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.
19. 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.
20. You are RUNNING AT YOUR OWN RISK! The UltraLadies training runs are unsupported. No aid is provided; course markings are minimal and can not be guaranteed to be accurate; you assume responsibility for your own safety, navigation, hydration and support during the training runs and if necessary, your own rescue and/or removal from the training course, including but not limited to air evacuation.
Trail right of way:
- Horses have the right-of-way
- Foot traffic yields to horses
- Mountain bikes yield to foot traffic and horses
Test Question: A horse will yield the right-of-way before a mountain biker will...so which one has the bigger brain?
THIS IS A RELEASE: IT CONTAINS LIMITATIONS AND LIABILITY.
ULTRALADIES RUN PARTICIPANT AND VOLUNTEER WAIVER
You represent and warrant to Trail Run Events LLC, The UltraLadies Running Club, Larry Dervin, Nancy Shura-Dervin, the State of California, the City of Los Angeles, Mountains Conservancy Recreation Authority, California State Parks, National Park Service, Road Runners Club of America, that you have full legal authority to complete this event registration on behalf of yourself and/or any party you are registering (the "Registered Parties").
YOU UNDERSTAND THAT PARTICIPATION IN THE ULTRALADIES RUNS, HENCEFORTH CALLED EVENT, IS POTENTIALLY HAZARDOUS, AND THAT A REGISTERED PARTY SHOULD NOT PARTICIPATE UNLESS THEY ARE MEDICALLY ABLE AND PROPERLY TRAINED AND THAT THEIR PHYSICAL CONDITION HAS BEEN VERIFIED BY A LICENSED MEDICAL PHYSICIAN. YOU AGREE TO ABIDE BY ANY DECISION OF ANY EVENT OFFICIAL RELATIVE TO YOUR ABILITY TO SAFELY COMPLETE THE EVENT. YOU UNDERSTAND THAT THIS EVENT IS HELD OVER PUBLIC ROADS, TRAILS AND FACILITIES OPEN TO THE PUBLIC DURING THE EVENT AND UPON WHICH HAZARDS ARE TO BE EXPECTED. PARTICIPATION CARRIES WITH IT CERTAIN INHERENT RISKS THAT CANNOT BE ANTICIPATED OR ELIMINATED COMPLETELY RANGING FROM MINOR INJURIES TO CATASTROPHIC INJURIES INCLUDING DEATH, AND YOU ARE VOLUNTARILY ENTERING THE EVENT AND ASSUME ALL RISKS ASSOCIATED WITH PARTICIPATION, INCLUDING, BUT NOT LIMITED TO INJURIES SUFFERED FROM FALLING, THE EFFECT OF THE WEATHER, INCLUDING HEAT AND/OR HUMIDITY, VEHICLE OR MOUNTAIN BIKE TRAFFIC, THE CONDITIONS OF THE COURSE, GETTING LOST, AND ENCOUNTERS WITH WILDLIFE INCLUDING BUT NOT LIMITED TO RATTLESNAKES. HAVING READ THIS WAIVER, YOU UNDERSTAND AND AGREE THAT IN CONSIDERATION OF BEING PERMITTED TO PARTICIPATE IN THE EVENT, YOU AND ANY REGISTERED PARTY, THE HEIRS, PERSONAL REPRESENTATIVES OR ASSIGNS OF YOU OR THE REGISTERED PARTY OR ANYONE ELSE ENTITLED TO ACT ON YOUR OR THE REGISTERED PARTYS BEHALF DO HEREBY RELEASE, WAIVE, DISCHARGE AND COVENANT NOT TO SUE TRAIL RUN EVENTS LLC, THE ULTRALADIES RUNNING CLUB, LARRY DERVIN, NANCY SHURA-DERVIN, THE STATE OF CALIFORNIA, THE CITY OF LOS ANGELES, MOUNTAINS CONSERVANCY RECREATION AUTHORITY, CALIFORNIA STATE PARKS, NATIONAL PARK SERVICE, ROAD RUNNERS CLUB OF AMERICA AND ALL OF THEIR RESPECTIVE REPRESENTATIVES, ASSIGNS, SUBSIDIARIES, OWNERS, OFFICERS, DIRECTORS, AGENTS, VOLUNTEERS AND EMPLOYEES FOR ANY AND ALL LIABILITY FROM ANY AND ALL PRESENT AND FUTURE CLAIMS AND LIABILITIES OF ANY KIND, KNOWN OR UNKNOWN, ARISING FROM PARTICIPATION IN THE EVENT OR RELATED ACTIVITIES BY YOU OR ANY REGISTERED PARTY EVEN THOUGH SUCH CLAIM OR LIABILITY MAY ARISE OUT OF NEGLIGENCE OR FAULT ON THE PART OF ANY OF THE FOREGOING PERSONS OR ENTITIES. BY ENTERING THIS EVENT YOU AGREE TO READ AND BECOME FAMILIAR WITH THE INFORMATION ON THE CLUB WEBSITE, INCLUDING BUT NOT LIMITED TO THE TRAIL GUIDELINES AND FAQS YOU UNDERSTAND AND AGREE THAT EVENT MANAGEMENT RESERVES THE RIGHT TO ENFORCE EVENT RULES INTENDED FOR THE SAFETY OF PARTICIPANTS AND/OR MAY CREATE NEW EVENT RULES AS REQUIRED DURING THE EVENT AND YOU FURTHER AGREE TO COOPERATE WITH EVENT OFFICIALS AND VOLUNTEERS IN ABIDING BY THESE RULES. YOU UNDERSTAND THAT THE EVENT IS LOCATED ON REMOTE AND ISOLATED TRAILS AND FIRE ROADS THAT MAY RESULT IN LONG DELAYS IN EMERGENCY RESCUE VEHICLES AND PERSONNEL REACHING YOU SHOULD YOU REQUIRE MEDICAL ASSISTANCE OR TRANSPORT TO A HOSPITAL. YOU FURTHER UNDERSTAND THAT THESE POTENTIAL DELAYS MAY RESULT IN INCREASED HARM TO YOU, DETERIORATION OF YOUR MEDICAL CONDITION OR EVEN DEATH TO YOU.
YOU ACKNOWLEDGE AND UNDERSTAND WHEN YOU RETURN FROM THE EVENT YOU MUST INITIAL THE SIGN-IN SHEET BEFORE LEAVING THE SITE. FAILURE TO DO SO MAY RESULT IN SEARCH AND RESCUE EXPENSES AND YOU WILL BE FINANCIALLY RESPONSIBLE FOR REIMBURSEMENT OF ALL THESE EXPENSES. YOU FURTHER UNDERSTAND AND AGREE THAT YOU WILL ASSUME ALL FINANCIAL RESPONSIBILITY THAT MAY BE INCURRED SHOULD YOU REQUIRE EMERGENCY EVACUATION FROM THE EVENT SITE, INCLUDING BUT NOT LIMITED TO AIR EVACUATION. TRAIL RUN EVENTS, THE ULTRALADIES RUNNING CLUB, LARRY DERVIN, NANCY SHURA-DERVIN, THE STATE OF CALIFORNIA, THE CITY OF LOS ANGELES, MOUNTAINS CONSERVANCY RECREATION AUTHORITY, CALIFORNIA STATE PARKS, NATIONAL PARK SERVICE, ROAD RUNNERS CLUB OF AMERICA SHALL NOT BE LIABLE FOR ANY DIRECT, INDIRECT, INCIDENTAL, SPECIAL OR CONSEQUENTIAL DAMAGES, RESULTING FROM (A) THE EVENT OR ANY CANCELLATION, INTERRUPTION OR DELAY THEREOF OR (B) FOR THE COST OF PROCUREMENT OF SUBSTITUTE GOODS AND SERVICES OR (C) RESULTING FROM ANY INJURIES, THEFT, LOSS OR DAMAGE TO PERSON OR PROPERTY SUFFERED IN CONNECTION WITH THE EVENT OR (D) RESULTING FROM UNAUTHORIZED ACCESS TO OR ALTERATION OF YOUR PERSONAL DATA, INCLUDING BUT NOT LIMITED TO, DAMAGES FOR LOSS OF PROFITS, USE, DATA OR OTHER INTANGIBLE LOSS, EVEN IF YOU HAVE BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. YOU EXPRESSLY AGREE THAT YOUR PARTICIPATION IN THE EVENT IS AT YOUR SOLE RISK. ULTRALADIES AND TRAIL RUN EVENTS EXPRESSLY DISCLAIM ALL WARRANTIES OF ANY KIND, EXPRESS OR IMPLIED, INCLUDING WITHOUT LIMITATION ANY WARRANTY OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE OR NON-INFRINGEMENT.
IMAGE RIGHTS: You agree that UL and TRE, may tape and photograph you during and in connection with your participation in the event and that the UL and TRE shall be the exclusive owner of the results and proceeds of such taping and photography with the right to copyright, to use and to license others to use in any manner in all media now known or hereafter devised, throughout the world, in perpetuity, all or any portion thereof or of a reproduction thereof in connection with all activities publicizing or otherwise promoting the event in general as well as the specific run in which you are participating. Without limitation of the foregoing, UL and TRE shall each have the right to photograph, publish, re-publish, adapt, exhibit, perform, reproduce, edit, modify, make derivative works, distribute, display or otherwise use or reuse your image or likeness in connection with the event, the advertising, marketing and promotion of the event and the products and services of UL and TRE, including trade and institutional advertising purposes. You hereby grant permission to UL and TRE use your name and likeness in any such tape, photograph, and any other record of your participation in the event in any and all of their publications, including website entries, without payment or any other consideration.
BY INDICATING YOUR ACCEPTANCE OF THIS AGREEMENT AND WAIVER, YOU ARE AFFIRMING THAT YOU HAVE READ AND UNDERSTAND THIS AGREEMENT AND WAIVER AND FULLY UNDERSTAND ITS TERMS. YOU UNDERSTAND THAT YOU ARE GIVING UP SUBSTANTIAL RIGHTS, INCLUDING THE RIGHT TO SUE. YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE AGREEMENT AND WAIVER FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.