LIFT REQUIRED TO PUFFER START ON SATURDAY MORNING
Joe Godden is needing a lift to the start of Puffer from Noordhoek. If anyone is heading to the start (i.e. in time to catch the buses from the gate) and is heading through Noordhoek and has room for one in the car, please would you contact Joe on firstname.lastname@example.org or me on email@example.com.
TRAIL RUNS FOR THIS COMING WEEK
TUESDAY 15 AUGUST 2017
Awaiting confirmation. Please check out their Facebook page for confirmation.
17h45 for 18h00 start.
3 / 4 pace groups.
Please bring torches / headlamps.
WEDNESDAY 16 AUGUST 2017
CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK
Date: Wednesday 16 August 2017
Time: ready to go at 5.45 pm
Leaders: Barry Washkansky (run), TBC (shuffle), Nicola Allen (walk)
Location: Woody Ravine / Kasteelspoort (see below, Directions)
Route description: Starting from Theresa Ave, Camps Bay (see below, Starting point and Directions), we head steeply up the concrete road to the Pipe Track, that venerable and popular promenade along the lower reaches of the Twelve Apostles, originally constructed in 1887 to allow access to workers (and materials) building the water pipeline from Slangolie Ravine to Kloof Nek. A right turn along the (almost) level Pipe Track allows a bit of stretching of the legs, but all too soon we reach Woody Ravine and a steep slog up to the Apostles Path â€" but it is a beautiful unspoiled route and quite wild in places, with breathtaking views over the Atlantic seaboard. Now we turn north (left) and enjoy a short run along the top to our descent via the dependable but sometimes slippery Kasteelspoort (Castle Gateway) to the Pipe Track, and we retrace our route to the starting point. Sunset is at 6.17 pm, so headlamps are essential â€" no light, no run.
Duration and distance: approx 90 mins, approx 6 km
Shufflers: TBC will lead a slower, more relaxed run, leaving from the same place at the same time, for the same approximate duration. Please note that the normal CSAG pace, whilst slower than the runner group, is intended to get the heart rate up and the lungs pumping, and provide a good work-out for those who, for whatever reason, don't run quite as quickly as they once used to. Shufflers are advised to bring/wear the appropriate kit (see below, Equipment).
Walkers: Nicola Allen will lead the walkers on a BRISK walk, leaving from the same place at the same time, for the same approximate duration. Please note that the normal CWAG pace is quite fast â€" the walk is not intended to be a gentle stroll in the park; it will get the heart rate up and the lungs pumping, and provide a good work-out for those who, for whatever reason, don't run. Walkers are advised to bring/wear the appropriate kit (see below, Equipment).
Starting point: Theresa Avenue, Rontree Estate (click for Google Maps)
Directions: From Kloof Nek take Camps Bay Drive down into Camps Bay. Turn at the THIRD LEFT into Fiskaal and follow this road as it snakes up the mountainside. Fiskaal becomes Francolin and eventually Theresa. About 500 m from the start of Theresa you'll find our starting point at the end of a little side road on the left. Parking in the side road is limited, so please find yourself a spot somewhere along Theresa Ave. Please park only on the sea side of the road, taking care not to obstruct anybody's driveway or a curve (solid line).
â€" headlamp / torch essential
â€" water/energy drink/munchies
â€" weather-appropriate clothing/gear; long-range forecast for 6 pm says partly cloudy skies, no rain, 12 Â°C, fresh breeze SSW 25 kph
â€" personal medication (if required)
â€" something liquid for post-run rehydrate session
â€" warmer/dry clothing for the rehydrate session
â€" whatever else you personally need for comfortable, safe trail running
Car guards 16 Aug â€" none
PLEASE TAKE NOTE
The latest emergency numbers being promoted by SANParks, TMNP, SAPS and all the others are
- City emergency — 021 480 7700: calls patched through direct to Joint Ops Centre and then routed to relevant responders
- Table Mountain National Park rangers — 0861 106 417: goes directly to Visitor Safety rangers; report anything suspicious or out of the ordinary, persons, objects, possible camp sites, bark stripping, etc etc
This message is sent out to all subscribers to the mailing list of CRAG (Cape Runners Against Gravity).
- To subscribe, send an email to firstname.lastname@example.org
- To unsubscribe, send an email to email@example.com
- To change your email address, perform Step 2 from the old address and then Step 1 from the new address.
Contour path to the Blockhouse, then upper contour path to the Devil's Peak saddle, down Newlands Ravine and back along the contour path to the Nek. Gentle pace.
• Take your own water and snacks.
• All runners are welcome.
• You need to be completely self-sufficient. Carry everything you will need on the day. This includes a basic medical kit, space blanket, whistle, windproof (waterproof if it is raining) jacket, warm headgear if it's cold or sun protection if it's hot. Charged cell phone with Mike's number (0823197250) stored as well as the City's emergency ops number (021 480 7700) and the SANParks Visitor Safety number (0861 106 417) programmed in. Just in case you need rescuing.
• You are also responsible for your own water and nutrition. There is little to no water on the mountain and, for the roadies, there are no water stations. You MUST carry your own.
Bring ice cold beers for after.
CMC-Durbac Wednesday Pack Run
When: Wed, 16 August 2017
Time: Meet 17:30 to run 17:45
Where: Altydgedacht Wine Estate
Distance: 7.5 and 10km run options
Park and meet at: Intersection of Tygervalley Road and Race Course Road - drive across the traffic lights at the T-Junction and park in front of the vineyards.
Friends and slow runners welcome.
TRAIL AND TAR – 16 AUGUST 2017
We await confirmation.
Bring headlamps – ESSENTIAL!
Requirements for Wed runs:
Good sense of humour
Sense of adventure ...groups have been known to get lost in the woods!!
And R15 bucks which goes towards my retirement fund...
Woggers................Nice easy pace for those who just starting out but have a little fitness
Supa Chilled..........for the runner wanting to take it easy, or suffering from a bub alas, gentle pace
Nice n Easy............for the racing snake wannabes who like the idea of running fast, but not the pain.....
No Pain No Gain ...for ex athletes and desperate wannabe athletes...can hurt occasionally
PAIN.....................for the nutcases who get off on inflicting pain on their mates.
THURSDAY 17 AUGUST 2017
NB: HEADLAMPS ARE NOW REQUIRED FOR ALL RUNNERS, NO LAMP, NO RUN!
On Thursday 17th August we meet at Newlands Forest for the run to start at 18h00. We will do the Silvertree Trail Route.
Meet in the parking area at the Parks Board office / helipad / firebase (the parking area is the main parking area off the M3 – 700 metres north of the big M3 / Blue Route intersection with Rhodes Drive / Newlands Avenue, and about 1.2kms south of the southern end of UCT).
The route is undulating as it heads from Newlands Forest initially with a few uphills before linking up with the Silvertree Trail. We head along the Silvertree trail, before eventually cutting down into Kirstenbosch before heading back along the lower rollercoaster route into Newlands Forest.
The distance is about 7,8kms.
Fast, Fast-Medium, Medium and Medium-slow pace options available, each with an experienced group leader to cater for different speeds, so provided you can run a flat 10kms in less than 65 minutes, there will be a group for you.
NB: PLEASE ALL DO YOUR BEST TO STAY IN YOUR GROUPS – MOST PARTICULARLY DO NOT RUN AHEAD OF YOUR GROUP LEADER. If you are new to the runs and unsure of the pace of the various groups, then rather run with a slower group initially. Thanks
If you are new to the runs and unsure of the pace of the various groups, then rather run with a slower group initially. Thanks
SATURDAY 19 AUGUST 2017
ALL K-WAY VOB TRAIL RUNNING GROUPS WILL BE RUNNING IN THE CAPE POINT RESERVE ON SATURDAY – AFTER STAFFING THE PUFFER SUPPORT TABLE AT THE GATE. THE RUNS ARE ALL INSIDE THE RESERVE SO PLEASE BRING YOUR WILD CARD / MY GREEN CARD OR R135 ENTRANCE FEE. IF YOU ARE USING A CARD TO GET IN, REMEMBER TO BRING YOUR SA ID DOCUMENT TOO. TRY AND STICK AROUND AFTER THE RUN WHILE WE POLISH OFF THE LEFTOVERS FROM THE TABLE AND DRINK A TOAST TO K-WAY VOB TRAIL RUNNING'S 9th BIRTHDAY AS WELL AS JEFF SHAPIRO'S UPCOMING 40th BIRTHDAY (24 August).
REMEMBER: THESE K-WAY VOB TRAIL RUNS ARE ALWAYS OPEN TO ALL RUNNERS – NOT JUST CLUB MEMBERS
K-WAY VOB TRAIL RUNNING GROUPS
LONGER DISTANCE GROUP & MATES
Buffelsbaai / Rooikrans / Cape Point car park / cliffs above Dias Beach to Cape of Good Hope / Platboom Beach / Gifkommetjie
After we have packed up the Puffer support table at the gates of Cape Point Reserve we enter the park and shoot over to Gifkommetjie (which is off the Circular Drive on the open ocean side of the reserve) to drop a few cars. Then we jump into a few cars and drive over to Buffelsbaai to join the Table Mountain Trailers.
We will do our traditional route which is different to that of the Trailers but we hope to start at the same time and will come back to Buffelsbaai after our run to join in for snacks and drinks
We will start anywhere between 07h30 and 08h00 but realistically it will be closer to 08h00. It all depends on when the Puffer actually starts and how fast the slowest runner is. The official start time for the race is 05h30 but if the runners are ready earlier than that then they start earlier.
The Longer Distance Group will do a loop as described in the heading. It is about 15kms. There is a tough, yet spectacular, climb (no scary exposure) over to the Cape Point car park but the rest is easy enough and takes you along the less frequented open ocean side of the Peninsula to Gifkommetjie. From there we will jump in the cars and drive the short distance back to Buffelsbaai to have drinks and snacks with the Trailers.
Don't forget: the runs are inside the reserve so you need a Wild Card, a My Green Card and SA ID or R135 cash to get in.
TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)
Cape Point-Buffelsbaai/Kanonkop/Lime-kiln route
This coming Saturday the forecast is for a glorious sunny day when we can provide a little assistance to the Puffer table as described in Allison's earlier e-mail followed by a spectacular run in the Cape Point Nature Reserve.
For those assisting at the Puffer Table please follow the instructions in Allison's e-mail and for the rest please plan to get to the Buffelsbaai parking area by 0730.
Brief Description of Route
From the Buffelsbaai parking area, a brief jog up the road and then turn right on to the single track that takes us past the Information hut and up to the top of Kanonkop. Here the Fast and Medium groups take the trail to the left [northwards] for an out and back jog towards Paulsberg. Once back at Kanonkop they follow the same route as the Slow Group.
The Slow group will go over Kanonkop and down towards the old limestone kiln. Cross the road and through the small parking area to follow the beach path along the coast that takes us back to the Buffelsbaai parking.
Rendezvous and Start Time
RV in the Buffelsbaai parking area in time to start running at 0730 or as soon after when all the Puffer Table helpers have arrived.
The park opens at 0600. Please remember your Wild Card/My Green Card or R135 for the entry fee!
How to get to Buffelsbaai
From the entry kiosk drive along the road for approximately 8km. Ignore the Buffelsfontein and Bordjiesdrif signs and turn off left at the Buffelsbaai sign, drive down the road towards the beach and park at the southern end.
Terrain and Distance
A straight forward run with a few reasonably easy hills. Good single tracks through the fynbos and probably close-ups of zebra, bontebok and others. A wee bit of an uphill slog to the top of kanonkop. More or less 12-13 km taking about 1.5 -2.0 hours for the Fast group and 9/11km for the Medium and Slow groups.
The TMNP My Green Card is available exclusively to residents of Cape Town, costs R135 and provides the holder with 12 free entries a year into any of the Table Mountain National Park's pay points: Cape of Good Hope (Cape Point); Boulders Penguin Colony, Oudekraal and Silvermine, as well as to the braai and picnic areas at Tokai, Newlands and Perdekloof. It offers fantastic value. You can use the MyGreen Card for up to 6 people at a time - they must all bring ID books. Each person's entry will be clipped off your card.
The card can be obtained at:
Tokai Plantation Office, Tokai Road, Tokai (Mondays to Fridays 08:00-15:45)
You need to take 2 ID photos, ID and your printed proof of residence to buy the card
Have a great week and hope to see you all there!
082 374 6262
Warning for all K-Way VOB Trail Runs: Trail running is inherently more dangerous than road running. It takes place over uneven hazard strewn trails in exposed and often remote terrain where help is not always readily available.
Participation is voluntary and entirely at your own risk as although the organizers take reasonable precautions to ensure runner safety, it cannot be guaranteed. To this end neither the Club nor the organisers personally can be held liable for any claims relating to inter alia, injuries, disabilities and death. Further any minor child participating in any trail running activity will be deemed to be doing so with the consent of his or her guardian.
By starting out on a trail run you explicitly acknowledge that: 1] you understand the associated risks involved and accept full responsibility for your own safety. 2] you are medically and physically fit to participate and 3] are carrying the necessary water, clothing and safety equipment required for the particular run.
NEW MELKBOS TRAIL EVENT FOR WONDERFUL CHARITY – THE FALLEN ANGELS TRAIL RUN – 19 AUGUST 2017
The gang from Melkbos are organizing an event on behalf of Fallen Angels Rescue Centre. We will have a 5km fun walk/run and a 15km farm challenge. No major hills, one river, some sand - but glorious views of Table Mountain. All proceeds are going to Fallen Angels.
Looking to run a fast course, but don't feel like hitting the tar? Come join us in the beautiful Koeberg, on the old historic farm of VAATJIE on the 19th of August for a farm run! Choose between a more challenging 15km or an easy family-friendly 5km walk/run.
Your efforts will be rewarded by beautiful canola fields with Table Mountain as a backdrop! For good measure, we will add just a little bit of sand, maybe a river crossing or two – possibly just one small hill and to finish it off, a medal at the end!
All of this will be in support of Fallen Angels Pet Rescue Centre outside Melkbosstrand – so come run the trails for tails and support this wonderful cause!
The objective of this day is to raise much needed funds for Fallen Angels to cover their veterinary expenses, maintain their current structures and build upgraded wards for their animals (such as isolation wards for sick animals). All the proceeds of the event will go to Fallen Angels
The event will include vendors, lucky draws, food stalls and children's entertainment. A 5km fun run and fun ride is also planned for the children, as high focus will remain on involving the youth with our mission and path forward.
The race will start and end at Vaatjie Kleine Zoute Farm (on the old Darling Road, 18km from Melkbosstrand
Fast and Flat Farm Challenge – 8am
5km Fun Run – 8:15am
Fallen Angels (NPO 133-448) is based outside Melkbosstrand and since 2014, has been playing an active part of the greater community, to save and improve the living conditions of animals in their immediate surroundings, while maintaining their rehabilitation. This may involve re-homing animals who are unwanted, unloved or lost. As children are our future, we believe in incorporating them in the rehabilitation of our animals – this acts as therapy not only for the dogs, but also for the children - we always encourage positive interaction between our rescues and children. This builds a base of love, trust and respect in both the rescue and the child, for one another, but also for any relationships to follow.
15km – R100
5km – R40
Address: Vaatjie Farm, R304 (Old Darling Road towards Atlantis), Melkbosstrand
More information: web.facebook.com/events/1878760009045746
If you can't participate but would still like to make a contribution to this wonderful pet rescue charity, please would you do an EFT into the bank account below. Please rather do this than enter the event and not pitch up because Nelia is trying to estimate the number of medals they need to order.
FA Pet Rescue
Acc: 626 339 77113
Ref: Your Name
email POP to firstname.lastname@example.org
SUNDAY 20 AUGUST 2017
Durbac-CMC Pack Run
NO OFFICIAL RUN: It's Puffer Day.
UPCOMING TRAIL EVENTS AND CLUB TRAINING RUNS
DON'T FORGET MONDAY: K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN – MONDAY 28 AUGUST 2017
All runners welcome.
Headlamps / Torches now compulsory.
Meet at Kloof Nek car park at 17h45. To start at 18h00.
Distance about 9 - 10km. 60 – 75 minutes.
For more info contact Tim on email@example.com .
GREEN FOREST TRAIL RUN SERIES
NEW EVENT: NID TRAIL RUNS – 10 AND 11 NOVEMBER 2017 – KAROO NATIONAL GARDENS (WORCESTER)
Take on dusk and dawn with this exciting running challenge benefiting persons with hearing loss.
Dusk: Race starts at 19:30 Friday 10 November 2017. Choose between 12, 8 and 4 km.
Dawn: Race starts at 05:30 Saturday 11 November 2017. Choose between 22, 12 and 8 km.
22km = R 220 / 12km = R 120 / 8km = R 80 / 4km = R 40
Donations to NID of R 250 or more get one FREE entry. If you enter both days, your cheapest entry will be half price.
All donations to NID are deductible from tax.
For more information and to enter, email firstname.lastname@example.org.
Flyer available on request to email@example.com .
There seem to be lots of new faces arriving at the weekly runs and from feedback received it seems it would be useful to clarify some basics and also advise which groups are suitable for which runners:
- The 4 groups referred to here are by no means the only clubs organisations that offer trail runs but these groups above are open to all runners, not just club members. There may well be other clubs that do this but we are not aware of them or they are not open groups. If you are looking for a club to join though then we would love to have you as a member at K-Way VOB. But It is not compulsory.
- For these 4 groups, there are no fees payable for attending the runs. They are free. The only costs you have to pay is where we have to pay entry fees to a reserve. These are for your account.
- There is no insurance involved. You run entirely at your own risk.
- You don't need to RSVP unless specifically requested. You just rock up and run. You may be required to fill in an attendance register at the run though.
- You are expected to know the general rules of trail running and which kit to wear and carry for the different weather conditions. If you don't know then you must ask.
· K-Way VOB Longer Distance Group: (Not operating at the moment) Saturday mornings. All runners welcome. Not just for club members. This group is for more experienced, fit trail runners who can do 15km – 25km of technical, tough trail at a medium to medium fast pace. For more information contact Tim Bellairs on firstname.lastname@example.org .
· K-Way VOB Table Mountain Trailers: Saturday mornings. All runners welcome. Not just for club members. There are three pace groups – 1. Main Group is a similar pace to the Longer Distance Group but for 10 – 15km and with more regroups than the Longer Distance Group which makes it do-able for some of the slower runners. 2. Recovery Group is a gentler pace for 7 – 10km suitable for recovering athletes and novice trail runners. 3. A walking group – not a stroll, but a brisk walk which has been known to bring walkers to near heart failure. For more info contact Peter Rogers (email@example.com ).
- K-Way VOB Monday Evening City Bowl Group: Every second Monday evening from Kloof Nek car park. All runners welcome. Not just for club members. 8 – 10kms and most paces can be accommodated. Nothing too technical. For more information contact Tim Bellairs on firstname.lastname@example.org .
· MATES: Sunday mornings, Tuesday Evening Time Trials and some night runs. All runners welcome. Not just for club members. Similar to K-Way VOB Longer Distance Group and often a little (or a lot) more hard core (extreme terrain) but definitely do-able for most experienced trail runners. Helps to be a beer drinker. For more info contact Michael Ohlsson on 0823197250.
· CRAG / CSAG / CWAG: Wednesday evenings. All runners welcome. A pack run that caters for most trail runners. Not what I would call a beginner runner group as you need to be able to do 10 -15km of technical trail with confidence but once you have some base fitness then this is one of the first groups you need to join. Lots of experienced trail runners to advise you. The running group has recently been split in two. CRAG is the Faster Group and CSAG (Shufflers) is a slower running group. CWAG is the walking group for a brisk walk on the mountains. For more info contact Rod Prodgers at email@example.com or Christo Steyn at firstname.lastname@example.org or Ezan Wilson at email@example.com .
· Celtics: Thursday evenings. All runners welcome. Not just for club members. PLEASE NOTE THAT YOU NEED TO BE ABLE TO RUN 10km IN 65 MINUTES. 4 – 5 Pace groups which cater for just about all speeds from slow to super-fast. If in any doubt, start with the slowest group and work your way up over time. A great place to kick off your trail running although you do need some base fitness (must be able to run 10km) even for the slowest group.
K-Way VOB Trail Running
Cell: 082 321-0299
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