My sorry story for this week is, once again, golfing related. There will be no Weekend Wrap Up email this Friday. I will be away playing golf at Fancourt and not even thinking about trail running
RUNNING GEAR FOR SALE IN AID OF SIDEWALK SPECIALS
Last Friday we attached a list (with pictures) of running gear being sold, the proceeds of which go towards the maintenance and welfare of rescue animals. This is a cause very close to my heart and I am hoping this “advert” can make a difference. If you have ever met my “children” you will understand why.
The attachment was quite large so I am not attaching it again but it is a list of running gear that has been donated to Sidewalk Specials and they are now trying to monetise.
If you are interested in having a look at the gear, please drop me an email and I will send it to you. Then for purchases, you can contact Tracey Burke directly. Her contact details are on the email.
Incidentally, Tracey also hosts second hand ladies clothing sales which are advertised via her FB page called ‘Do it for the Dogs’.
UTCT 35km ENTRY FOR SALE
Message from Angelique Cilliers
“I unfortunately have to advertise my CTUTC 35km entry as I am away that weekend and won’t be able to partake. Would you please be able to put it on the next email that goes out? I can be contacted via email - email@example.com. “
TRAIL RUNS FOR THIS COMING WEEK
TUESDAY 16 OCTOBER 2018
Devil’s Peak / Saddle trail head at the far end of Tafelberg Road. 17h45 for 18h00.
Headlamps still a good idea for the last bit of the run.
3 / 4 pace groups:
Packers – Social (Slow Medium)
Ideas – Medium and off-beat / salty
Old School – Medium Fast
Snakes - Fast
REMEMBER: DON’T LEAVE VALUABLES IN YOUR CAR AND LEAVE EVERYTHING ELSE OUT OF SIGHT IN YOUR BOOT.
WEDNESDAY 17 OCTOBER 2018
CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK
Date: Wednesday 17 Oct 2018
Time: ready to go at 5.45 pm
Location: Majik Forest, Bellville
Leaders: Erich Minnaar (run); Geoff Nell (shuffle); Christo Steyn (walk)
Route: Leader Erich Minnaar takes the runners from the start at the Protea Hotel parking lot (see below, Starting point and Directions), we turn right towards the entrance of the Majik Forest park. Following the single track, we head right, cross the stream and run along the path under the canopy of the forest, where we skirt the two dams before again heading right along some mountain bike track for the slog up the first notable hill toward the substation. After a breather we then make our way up the next hill till we finally reach the route's maximum elevation. From here we follow various single/mountain bike track with the odd jump and berm back down through the reserve till the exit gate on the left, which gives us access to the jeep track that we follow till the bottom of the hill where the vineyards end and the jeep track becomes single track. We follow this single track until the T-junction, where we turn right back towards the hotel carpark. Sunset is at 7.01 pm
Duration and distance: approx 90 mins, approx 10 km
Shufflers: Geoff Nell 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 runners 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: Christo Steyn 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 — 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: Majik Forest (Protea Hotel parking area) (click for Google Maps)
Directions: Take the N1 outgoing, heading towards Paarl; as you head up the slope of the Tygerberg, get into the left lane and take Exit 20 Mike Pienaar Blvd / Jip de Jager Dr, keeping in the left lane as it dips downhill; at the traffic light at the bottom turn left into M16 Mike Pienaar Blvd / Jip de Jager Dr and keep going up the hill; stay on the M16 as it becomes Jip de Jager and winds its undulating way through the suburb, passing through SIX traffic lights: Uys Krige, Eksteen, Kommissaris, Pandoer, Jameson/Mara, and Van Riebeekshof intersection); across the intersection is the Protea Hotel. At the entrance to the hotel parking area there is a boom and a security hut. Enter there (saying that you want to make use of the Park & Ride facility, if asked) and park on the left, in the bays next to the security hut that are marked Park & Ride.
— headlamp/torch useful, especially for last 30 mins
— water/energy drink munchies
— weather-appropriate clothing/gear: the long-range forecast for 6 pm would have us believe it’s going to be partly cloudy, no rain, 16 ºC, and a fresh breeze SSE 28 kph
— personal medication, if required
— something liquid for the post-run rehydrate session
— warmer/dry clothing for the rehydrate session
— whatever else you personally need for comfortable, safe trail running
Car guards: 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
CMC-Durbac Northern Suburbs Wednesday Pack Run
When: Wed, 17 October 2018
Time: Meet 17:45 to run 18:00
Where: Meerendal Wine Estate
Distance: 8 and 11 km runs
Park and meet at: park run area before the Crown restaurant
Join us on one of our stunning running venues in the Northern Suburbs! Meerendal Wine Farm, with views, beauty and enough hills for the long!
We run for an hour - so please attempt the route that you would be able to complete within the allotted time.
Wednesday 18:00 Run Constantia Nek Car Park 60 min All welcome Various speed groups Bring a mate, share the love.
I realize times are tough for all of us, and really do not want anyone feeling that they have to contribute the R15 every Wednesday, so I am happy to forego any payment going forward. I will continue to supply drinks, and if you are wanting to contribute towards the costs, feel free.
Headlamps and a pleasant disposition is all that is required.
Good sense of humour
Sense of adventure ...groups have been known to get lost in the woods!!
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 18 OCTOBER 2018
RUNSOCIAL GROUP – MORNING RUN
This is a new addition to this email. This is very much a social running group which does a Thursday morning run at 06h00 from Sea Point Pool (about 7km – I suspect this may be road but I’m not sure) and a Saturday morning Trail Run (5km and 10km option). Details will appear on their Facebook page https://www.facebook.com/runsocialct/ . I will endeavour to get the information ahead of time in future. Please check out the Facebook page and follow it.
CELTICS THURSDAY SPRING TRAIL RUNS
When: 18 October Where: Meet at CONSTANTIA NEK Meet in the parking area immediately adjacent to the traffic circle on Constantia Nek in time to start running at 18h00. Route: Table Mountain Dams
HEADLAMPS OPTIONAL NOW BUT STILL RECOMMENDED.
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.
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
Join Chicks Who Trail, a girls-only trail running group (sorry boys) for our Thursday evening group run at 18:00. We generally split into four groups, Fast, Medium, Social, Beginner's Academy. We run for an hour.
Start Time and Meeting Point: Platteklip Trail Head (bottom of Platteklip trail/parking)
Running time: Approx 1 hour
Pace: Four groups: fast, medium, social, Beginner’s Academy
Route: Contour, Kloof Corner and Jeep Tracks
* HEADLAMPS COMPULSORY FOR NEXT WEEK OR TWO (especially for Social/Beginner's/Medium - just for last 10 minutes)
* You’re welcome to bring trail dogs - but ONLY if they are SOCIAL.
*Bring something cool to sip on afterwards if you're keen to hang around for a chinwag!
*Please note later starting time at 18:00
Keep an eye on our Facebook and Instagram pages to find out more info about Thursday group runs.
Meet just before 06h00 every Friday morning at the lighthouse in Mouille Point. Runners have the choice of either a five km or eight km run followed by a cup of coffee at Café Neo.
JanBraai Marathon: 19-21 October 2018
The JanBraai Marathon is a three-day trail and vineyard run totalling 42km that takes place in the Slanghoek and Breedekloof Wine Valleys which sit close to Rawsonville, 80 minutes from the Cape Town CBD, an hour from both Stellenbosch and Durbanville, and just 40 minutes from Paarl.
Each day starts and finishes at Goudini Spa, with the daily routes taking runners through as many vineyards as possible, over incredible single track and across scenic fynbos trails. Runners will pass through the local wine cellars, while water points will feature braais and wine pairings.
Expect live music each night, stunning trails, scenic routes, the legendary Braai Team hospitality, and an incredible race village atmosphere.
FAMILY, PARTNERS AND SUPPORTERS
Your friends, family and partners are all welcome to join you at the JanBraai Marathon free of charge; they or you will simply have to pay the accommodation fee required if you choose to stay at Goudini Spa.
Non-running partners or family will have access to the JanBraai Marathon race village area and be able to enjoy the live music at the event.
Non-runners will have access to the cash bar but will have to supply their own food for the weekend - in other words, if you are coming to the JanBraai Marathon as a supporter, think of it as a normal weekend away in a self-catering accommodation.
INCLUDED IN YOUR ENTRY FEE
Cost: R3500 per person (excludes accommodation)
Date: 19-21 October 2018
3 stages over 3 days trail and vineyard run totalling 42 kilometres
Free self-camping campsite for groups of 4, 5 or 6.
Goodie bag including a backpack, headlamp and cap
Dinner on Friday night
Breakfast and lunch, plus braai pack dinner on Saturday
Breakfast and lunch on Sunday
Refreshment stations with braais, water, wine and entertainment
K-WAY VOB TRAIL RUNNING GROUPS (all runners welcome regardless of club or no club)
LONGER DISTANCE GROUP
No Run this weekend. But if you are looking for a longer run: 37km, check out the UTCT Facebook page. Niels will be running the first section of the UTCT 65km / 100km route.
TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)
20 OCTOBER 2018: SILVERMINE NORTH
This week sees us return to Silvermine North (the side where the dam is)
Gentle uphill warmup along the Riverwalk. Then across to the MTB carpark to
follow the trail along Steenberg Ridge ridge towards Elephants Eye. From there we
head to the Blackburn lookout spot. Then we take the Panorama trail to Noordhoek Peak. After the view point overlooking Noordhoek and Hout Bay, we connect back with the jeep track for a short distance and then follow the single track down towards the Dam
and back down the Riverwalk or MTB path to the carpark.
Rendezvous and start time Meet at the Silvermine Gate 1 car park (immediately left after the entrance gate) ready to start running at 7:15am. The gate opens at 7:00am.
Please note: The entry fee is now R50 unless you have a MyGreen card. Remember to bring your ID book too.
How to get there? Coming from Cape Town, turn right off Ou Kaapse Weg to Gate 1 Silvermine.
Terrain and distance Single track and jeep track, some climbs. About 12-14 kms, taking around 2.5 hrs.
Medium group The Medium group will follow the same route at a more modest pace. Or their leader may decide to take a shortcut.
Relaxed group to be confirmed on Friday
What to bring
Water, whistle, warm/windproof top depending on weather. Space blanket (Check it’s condition please) ICE (In Case Of Emergency) ID - bracelet / tag, card in your backpack.
Our runs are pack runs and we will therefore regroup as necessary and leaders of each group will ensure that no-one is left behind. Please keep the groups together and ensure that no-one is left on their own.
Dogs Please note K-Way VOB club rules do not permit dogs on our runsK-Way VOB Trail Run Warning: Trail running is inherently more dangerous than road running. It may take 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.
Distance: ±18km (3-4hours) although as I understand it, Adel will be expanding the route below to cover about 20km.
Start: Meet at Constantia Nek Parking area to start running at 06h15.
Route: Constantia greenbelt (UTCT recce)
From Constantia we drop down the main road and turn left into De Hel. Left again at Southern Cross Dr and into the Deep River Greenbelt. From there we cross over into Cecilia Forest where things turn upwards, heading thru Spilhaus Ravine onto the Contour, we ascend via Cecilia Ridge, a steep climb and descend again via the cement track onto the single track path back to Constantia Nek.
Leader: Adél van Wyk (072 2400 242)
No doubt the CEO will also be there to lead his Sad Old Group of invalids on a slow meander
Notes: • 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.
More important: Bring ice cold beers for after.
Durbac-CMC Pack Run (Sunday): All runners welcome. Not just for Durbac and CMC members.
When: Sun, 21 October 2018
Time: Meet 7:00, ready to run at 7:15 am
Where: Muratie Wine Estate
Distance: 18-20km, 12-15km, 8-10km. All 2-3 hours, but be prepared for the leaders to get lost and it to take longer.
Cost: R60 Dirtopia permit. Zapper or cash.
Park and meet at: Muratie parking area (behind the wine cellar). Turn right just before the cellar to access the open parking area.
Afterwards: Beers, Sterries and some wine tasting at the Muratie cellar.
There are loads of single track around the Muratie wine estate, spilling into Delheim and Uitkyk. The long route even gets to run on the lower slopes of Simonsberg. These trails are always in excellent condition and kept MTB-friendly, so they are really very runnable. Every climb (most of them fairly kind ;-)) gives you a very good and deserving downhill to stretch the legs and also allows you to pretend you are a Usain and Bolt it down the hill. Pure fun, lots of laughter!
Please make sure you are self-sufficient for water and food for the duration of the run. It is predicted to be a warm Sunday - make sure that you carry enough water! There are no flowing rivers or dams en route!
This is a pack run, groups run together in a social spirit, having fun out in beautiful nature. Also, dress and pack weather-related clothes.
CHICKS WHO TRAIL (CWT) – SUNDAY 21 OCTOBER 2018
Please join for a Thursday run to find out more!
THE CWT BEGINNERS ACADEMY
No run this weekend.
UPCOMING TRAIL EVENTS
MOUNTAIN RUNNER 2018 EVENTS CALENDAR
Thanks, Tatum, for sending through the calendar of your events for 2018.
Join us on 11 November 2018 for the Nuweberg VWS Trail Challenge in Grabouw. You will traverse the pristine trails of the Hottentots Holland Mountains and experience firsthand the wonder of the Fynbos which sustains our mountain water catchment areas. Challenge yourself with a 22km or 10km route in some of the most breathtaking vistas the Overberg region has to offer.
The inaugural VWS Nuweberg Trail Challenge 2018 is designed to test the mettle of avid trail runners and causal runners (and walkers) alike, as you traverse the slopes of the Hottentots Holland mountains. You will experience pristine Fynbos and breathtaking vistas as you navigate the trails we have chosen for you.
Run and organised entirely by Volunteer Wildfire Services volunteer wildland firefighters, all proceeds go towards the VWS, an entirely volunteer-run, non-profit organisation dedicated to the protection of biodiversity and the preservation of our natural heritage. We receive no official or municipal funding and all funds are used for operational and logistical expenses to fight the devastating wildfires. These finds are raised by our volunteers, via donations or events like this.
The challenge offers runners a chance to do two routes: 22km or 10km, with the race start and finish located in Grabouw from Cape Canopy Tours. Any donations are welcome and would be greatly appreciated. You can also purchase an awesome VWS Supporter buff to wear as a proud VWS supporter.
Distance: 22km ROUTE
Price: Early Bird Special – R260 (Regular Price – R280)
Start: 07h30 (Mandatory Briefing at 07h15)
Final Cut off: 12h00
Runners should be self-sufficient.
Cell phone (emergencies only: 082 783 4380) stored in a Ziplock bag Limited water on route. Hydration Pack essential. Race Number Weather dependent, windbreaker/waterproof jacket Space blanket Recommended kit
Food / Snacks Sun protection
Distance: 10km ROUTE
Price: Early Bird Special – R160 (Regular Price – R180)
Start: 08h00 (Briefing at 07h45)
Cut off: 11h30
Cell phone (emergencies only: 082 783 4380) stored in a Ziplock bag Race Number Recommended kit
Limited water on route. Hydration Pack recommended. Weather dependent, windbreaker/waterproof jacket Food / Snacks Sun protection
Race Number Collections
Newlands Fire Base, Newlands Forest
Saturday 10 November, 10:00 – 14:00
Jonkershoek Fire Base, Jonkershoek
Saturday 10th November, 10:00 – 14:00
Grabouw Fire Base, Helderberg Nature Reserve
Saturday 10 November, 10:00 – 14:00
There will be prizes for 1st, 2nd and 3rd place for each race, for both male and female runners and a King and Queen of the Mountain for the 22km Race. There will also be spot prizes for all participants running on the day.
Indemnity & Race Rules
Indemnity Please note that by submitting your entry form you declare that you are physically and medically fit to participate in this event and assume all risks of such participation. You participate in the race at your own risk and hereby Indemnify the organiser, officials, all helpers, all sponsors, the national and provincial bodies, local authorities, Cape Nature, and the Volunteer Wildfire Services against any injuries and / or claim whatsoever which may arise as a result of your participation.
USEFUL TRAIL RUNNING LINKS
Very useful links for just about all trail events and news:
A quick, rough guide to the Regular Weekly Trail groups in the first section of this email (K-Way VOB / MATES / CRAG / Celtics)
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
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.
Which groups for which runners?
· 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 ).
· 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 firstname.lastname@example.org or Christo Steyn at email@example.com or Ezan Wilson at firstname.lastname@example.org .
· 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.
Each club / group has its own emailing list which you can join. This email just tries to draw all of the info together for convenience.