Ragnar Trail Relay, Tahoe, CA Friday/Saturday ~ August 14-15, 2015 General Information

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1 Ragnar Trail Relay, Tahoe, CA Friday/Saturday ~ August 14-15, 2015 General Information ALL FEES ARE NON-REFUNDABLE PP Cost 3.25% Fee Fee divided by 8 Total Cost PP Important Dates EARLY Registration $ 1, $ $ $ 4.55 $ Ends Mar 20 REGULAR Registration $ 1, $ $ $ 5.04 $ Ends TBD LATE Registration $ 1, $ $ $ 5.53 $ Ends July 16 Late Substitution - FREE by July 23 Late Substitution $ July 24 - July 31 Final Substitution $ July 31 - Aug 7 Volunteer (teams must provide 1) * $ $ Due Aug 7 *non runner/4 hour shift/16 + yrs # of Team Members Per Team: 8 Total Rotations Per Team: 24 Average Miles Per Leg: 5 Average Miles Per Person: 15 Average Miles Per Team: 120 Start Time Range on Friday: 10 am - 7 pm Check in time: 2-3 hours before start time Finish Time Range on Saturday: 9 am - 4 pm Select campsite after check in - Up to 300 ft (17x17) Total Time: hours Mandatory Trail Briefing 20 minutes before start time Pace: Average 11 minute per mile pace Night time mellow hours: 12 am - 7 am Types of Teams: Open - One or more runner is under age 30 Chatter and music turned down Submasters - All 30 and over Start times will be posted by 5 pm on July 17th Masters - All 40 and over Mixed Team: 4 or more women RUNNER 1ST LOOP 2ND LOOP 3RD LOOP Runner 1 Green Red Yellow Runner 2 Yellow Green Red Runner 3 Red Yellow Green Runner 4 Green Red Yellow Runner 5 Yellow Green Red Runner 6 Red Yellow Green Runner 7 Green Red Yellow Runner 8 Yellow Green Red Green Loop 3.1 ** Slap bracelets will match the color loop you run Red Loop 6.9 Yellow Loop 5.5 Total Run Miles: 15.5 MISCELLANOUS NOTES: Registration includes one meal. There is an option for a non-runner to pay for their meal. Ragnar provides water, hot chocolate, and coffee Alcohol is highly discouraged, but not forbidden SUSTAINABILITY/ENVIRONMENTAL IMPACT Cupless Race - bring one cup for cold water and one for hot Bring own hydration pack Bring reusable dinnerware Do not bring more than 2 vehicles to the race - teams to carpool Each runner to sign a waiver You cannot have your own bonfires or campfires (Ragnar Village will provide one) No generators allowed/solar powered charging stations will be provided BBQs are allowed No pets allowed Yes, you can run with a buddy! Revised jgalarpe 1/20/15

2 ID Name Role Pace (Decimals) Pace (Auto-fill) Rank *** DRAFT ONLY *** 1 John Runner :10: Dick Runner :10: Harry Runner :09: Curly Runner :10: Moe Runner :11: Larry Runner :11: Tweedle Dee Runner :12: Tweedle Dum Runner :12: Volunteer optional Start Estimated Finish 08/14/15 10:00 AM 08/15/15 8:52 AM 22:52:36 Total Hours 2015 Runnin' for Rhett Ragnar Relay Team Lake Tahoe Leg Runner Number Runner Name Estimated Start Estimated End Estimated Time Rating Miles Elev + Elev - Net Elev Relative Miles 1 1 John 10:00 AM 10:32 AM 0: elev + elev Dick 10:32 AM 11:32 AM 0: Harry 11:32 AM 12:35 PM 1: % slower 4 4 Curly 12:35 PM 1:08 PM 0: st leg 0% 5 5 Moe 1:08 PM 2:13 PM 1: nd leg -5% 6 6 Larry 2:13 PM 3:32 PM 1: rd leg 15% 7 7 Tweedle Dee 3:32 PM 4:10 PM 0: Tweedle Dum 4:10 PM 5:23 PM 1: John 5:23 PM 6:32 PM 1: Night legs 8/14/15 6:00 PM 10 2 Dick 6:32 PM 7:04 PM 0: Night legs 8/15/15 6:00 AM 11 3 Harry 7:04 PM 7:54 PM 0: Curly 7:54 PM 9:03 PM 1: Moe 9:03 PM 9:37 PM 0: Larry 9:37 PM 10:37 PM 0: Tweedle Dee 10:37 PM 11:57 PM 1: Tweedle Dum 11:57 PM 12:37 AM 0: John 12:37 AM 1:30 AM 0: Dick 1:30 AM 2:38 AM 1: Harry 2:38 AM 3:07 AM 0: Curly 3:07 AM 4:01 AM 0: Moe 4:01 AM 5:13 AM 1: Larry 5:13 AM 5:53 AM 0: Tweedle Dee 5:53 AM 7:12 AM 1: Tweedle Dum 7:12 AM 8:52 AM 1: revised jgalarpe 01/20/15

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4 COURSE DESCRIPTION Green Loop - Palisade Trail Miles The Green Loop takes you on a jaunt through the forest on double-track logging roads. Your footfall will be padded by bark chips, the birds will be chirping, and there will be a slight breeze. You will be happy. After a mile and a half you jump on a fun single-track that twists and turns through the trees. As you navigate the trail, you will catch a brief glimpse through the trees of the Yellow and Red Loop. After mile two the Yellow Loop joins the fun and runs into the Red Loop that signals you are almost back to the Village. Yellow Loop - Donner's View Trail Miles Yellow Loop leaves the Village with the Red Loop on a mostly flat double-track for half of a mile before turning into a single-track trail and the climb begins. The climb is short but it will get those quads burning and the payoff is worth the effort. Near mile one the trail crests a ridgeline with great views. Look left for a view of Lake Van Norden, right for a view of Ice Lakes, and straight ahead for this trail s namesake, Donner Pass. Get the pictures out of the way and then get moving, because you can fly down the next two miles of flowing single-track fun. In this section you will cross the Red Loop twice, the first time the Red Loop runners are headed uphill, the second time they are headed down, probably with an awestruck smile plastered on their face. At mile three the Yellow Loop pops out of the trees and onto a dirt road that parallels the effluent creek from Ice Lakes. A right turn, over a bridge, and one more steep climb and then coast the final two miles back to the Ragnar Village. Red Loop - Razorback Ridge Trail Miles This is one of our favorite trails of the Ragnar Trail Series. It starts out easy enough, running alongside with the Yellow Loop on double-track and then after half presses onto a great single-track that meanders through old growth pines covered in neon green moss. This section begins mellow and gets steeper and steeper until you crest the ridgeline. The view will leave you speechless, that is, if you weren t already out of breath from the climb up to 7,500 feet. The next mile of running is exhilarating as the trail dances along the ridgeline with 360-degree views of the Sierras. One steep final climb awaits you that takes you just below Rowton Peak where you undoubtedly will want to take a picture - heck this is trail running! The next three miles will go by quickly but your mind and soul will not soon forget the view from Razorback Ridge.

5 RAGNARTRAIL.COM BEGINNER S GUIDE WEEK OF Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 MONDAY 20 tempo 20 tempo 35 tempo 35 tempo 40 tempo 40 tempo 45 tempo 45 tempo 20 easy Tuesday 40 at elevation 45 at elevation 35 easy Wednesday 20 hills 20 hills 30 hills 35 hills 35 hills 60 hills 30 hills 20 easy Thursday 35 easy Rest Friday Saturday SUNDAY Cross training 40 long run Rest Cross training 45 long run Rest Cross training 60 long run Rest Cross training 60 long run Rest Cross training 70 long run Rest Cross training 50 min/30 min long run Rest Cross training 50min/50min long run Rest Cross training 25 min/20 min long run Rest RUN, CAMP, SLEEP(?) REPEAT SLEEP! TEMPO RUN: Begin with 5-10 minute warm-up. Continue with 4-6 minutes of race pace, followed by 2-3 minutes of recovery. Conclude with 5-10 minute cool down. LONG RUNS/ MULTIPLE RUNS: There are a few days that included multiple workouts in one day. This is designed to simulate running 3 legs over 24 hours. Also, try running at night and or at elevation. ACTIVE REST: Try to include a core workout as well as light resistance training while keeping heart rate at 60-65%. This could also be a short hike or walking.