UltraLadies July 5 Training Run - Sunday
June 29th, 2009UltraLadies July 5 Training Run - Sunday
PLEASE NOTE: WE NEED AN ARROW MARKER FOR THIS RUN. KINDLY EMAIL NANCY .
ULTRALADIES’ JULY 5 TRAINING RUN (SUNDAY):
MEETING TIME: 6:45AM
RUN TIME: 7:00AM, SHARP
MEETING LOCATION: Westridge
-From Sunset Blvd. take N. Mandeville Canyon Rd.
-Turn left on N. Westridge Rd.
-Continue on Westridge Rd. to the top.
-Always check for no parking signs.
-Please observe morning quiet in this residential area.
RUN DISTANCE AND TIME: 17 to 24-miles (various distances within the group). Time should not exceed 5.5-hours. This is an out-and-back run. Slower runners, please turn around at 2-hours 30-minutes.
RUN DESCRIPTION:
· From the start, follow Westridge fire road to San Vicente Mt. Park (mile 4.0)Bathrooms and water are here.
· Take the asphalt driveway down to Mulholland Fire Road. Turn LEFT
onto MFR.
· Go through the fire gate. Continue 2.9 miles to Bent Arrow Trail (mile 6.9)
· Turn LEFT onto Bent Arrow Trail; continue 0.5 miles to Fire Road 30 (mile 7.4)
· Turn LEFT onto FR30; continue 1.4 miles to Hub Junction (mile 8.8)
· At Hub Junction, take the SECOND RIGHT (Eagle Springs Fire Road); continue 1.3 miles to Eagle Junction (mile 10.1)
· Go STRAIGHT across Eagle Springs Fire Road and take Musch Trail 2.0 miles down to Trippett (mile 12.1) Bathrooms and water are here.
— RETURN THE SAME WAY — (SLOW RUNNERS TURN AT 2H 30M)
· Leave Trippett parking lot via Musch Trail; Continue 2.0 miles to Eagle Springs Fire Road (mile 14.1)
· Cross Eagle Springs Fire Road; Continue 1.3 miles to Hub Junction (mile 15.4)
· Take Fire Road 30 (toward Mulholland); Continue 1.4 miles to Bent Arrow Trail(mile 16.8)
· Turn RIGHT onto Bent Arrow Trail; Continue 0.5 miles to Mulholland Fire Road (mile 17.3)
· Turn RIGHT on Mulholland Fire Road; Continue 2.9 miles to the San Vicente Fire Gate (mile 20.2)
· Go through SVFG and turn RIGHT onto asphalt driveway to San Vicente Mt. Park. Bathrooms and water are here.
· Go LEFT through the gate; continue 4.0 miles on Westridge Fire Road to the end (mile 24.2)
TRAIL CONDITIONS: 18.2 miles of grades fire road. 6.0-miles of single-track trail. The course will be marked with flour arrows.
RUNNING TIME: 5-hours MAX. Note: Please aim to go for “time on your feet” rather than mileage. If your pace is slower than 4mph, please plan to cut the mileage down by turning around at the 2:30 hour mark. There is no benefit to being out on the trail for longer than the recommended buildup time; in fact, it could be detrimental to you.
WATER: Water at San Vicente Mt. Park (mile 4.0 and mile 20.2) and at Trippett (mile 12.1)
BOTTLES: 3 bottles recommended (80-100oz); 2 with electrolyte drink.
TOILETS: Toilets mile 4.0; 11.4; 18.8 - For “elimination” on the trail, remember to bury your poop and always pack out your used tissue in a zip lock bag. It is a good idea to leave your bottle belt on the trail to alert other runners that you are off trail.
SIGN-IN SHEET: Please sign the ULs Liability Release on the clipboard (see below), giving your vehicle license number. Please sign in at every run you attend. Please check off your name after your run ends so that we know that all have returned safely from the run.
TAILGATE POT LUCK AFTER THE RUN: Bring drinks and a snack to share while waiting for stragglers.
SAFETY ON THE TRAIL: Trail running is hazardous! There is a general level of risk involved with trail running. In 19 years that I have been running and racing on the trails, I have had the following happen to me: falls (lots of bloody knees, elbows, hands, twice needing stitches); getting lost; twisted ankles; poison oak; rattlesnake bite; altitude sickness; dehydration; heat exhaustion; close encounter with mountain lion; head-on collision with a speeding mountain biker! Once during a fall, I was impaled in my thigh by a broken branch (required 3 stitches for that). You can imagine that if any of the forementioned happens to you, it may be several hours before you get to your car… or to the hospital. SAFETY ON THE TRAIL IS YOUR RESPONSIBILITY! It is your responsibility to be prepared for each run and to bring the correct equipment and running gear. Before the first training run, all runners should go to the ULs website at http://www.trailrunevents.com and read the Trail Guidelines. Failure to read, understand and follow the Trail Guidelines may put you or someone else at increased risk for injury, illness or death! The bottom line is that you are RUNNING AT YOUR OWN RISK. If you are not willing to take on this risk, please run on the streets where it is safe.
LIMITATIONS AND LIABILITY RELEASE: AS A PARTICIPANT IN THE ULTRALADIES’ TRAINING RUNS, YOU MUST AGREE TO AND SIGN THE FOLLOWING WAIVER: “As a participant in the UltraLadies’ training runs, I am aware of the rigors and dangers of trail running. I understand that trail running involves being in remote areas for extended periods of time, far from services, that these areas may have many natural and man-made hazards which Club Management can not anticipate, identify, modify or eliminate and injury can happen to anyone, at any time. By running with the UltraLadies, I agree to take full responsibility for myself. I, the undersigned, intending to be legally bound, hereby for myself, my heirs,executors and administrators, waive and release any and all rights and claims for damages I may have against the UltraLadies, Nancy Shura-Dervin, Larry Dervin, Club Management, RoadRunners of America, all State and National Parks and all representatives, successors, and assigns for any and all injuries suffered by me as a result of my participation in the ltraLadies’runs and activities, even if said damages are the result of negligence. I further assume any and all financial responsibility that may be incurred in the event I require emergency evacuation from the training site, including but not limited to air evacuation. I attest and verify that I am physically fit and have sufficiently trained to participate in the UltraLadies’ training runs and my physical condition to participate in these training runs has been verified by a licensed medical doctor. I understand that the UltraLadies reserve the right to enforce rules intended for the safety of runners and/or may create new rules, as required during training runs. I have read,understood and agree to abide by the UltraLadies’ Trail Guidelines, as posted on the UltraLadies website. I understand and agree to the use of my name, pictures and interviews in association with the UltraLadies for use in broadcast, telecast, advertisements,books, films, videotape or any other reproduction thereof, with no monetary or other compensation to me”.
PLEASE MARK YOUR CALENDAR TO RUN OUR 2009 RACE:
BULLDOG 50K/25K – Saturday, August 22
To access the Races and the UltraLadies, go to
http://www.trailrunevents.com.
Happy trails,
Nancy