Tuesday, June 27, 2017

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFORMATION


Hi Everyone

 

TRAIL NOTICES

 

APPEAL FOR TRAIL RACE CHECK POINT VOLUNTEER ASSISTANTS

 

Yes, it's that time of year again.  Each year, K-Way VOB in conjunction with MATES, hosts check points / marshalling points for two major trail running events (actually three, but Bat Run has passed already) and we appeal for assistance at these tables.  Your help is not without its rewards.  If you help at the Puffer table you get to cheer on your mates and also enjoy a stunning run in the Cape Point Reserve after we pack up the table.  If you help at the UTCT Table you get a commemorative assistant's t-shirt from the organisers as well as a discount on your entry fee for the following year.  Both tables are lots of fun and you get to support the runners as they come through.  REMEMBER THAT THESE ARE NOT HIGH STRESS JOBS LIKE ROAD RACE MARSHALLING CAN BE.  THERE IS MINIMAL INTERACTION WITH TRAFFIC.  Here are the details:

 

1.     PUFFER CHECK POINT TABLE – 19 AUGUST 2017

This is a short, early morning stint at the gates of Cape Point.  We meet outside the gates of Cape Point Reserve at about 05h30.  We set up a refreshment station for the runners.  Nothing hectic because it is very early in the race.  Our main job is to record the runners as they come through and ensure all have left the reserve.  This is much easier than in previous years due to an ingenious new system that was implemented from last year.  Once the last runner is through (about 07h30) we pack up, clean up and head into the reserve for a spectacular run from Buffels Bay (on the False Bay side) around the Point and ending at Gifkommetjie (on the open ocean side).  We no longer do the road stretch back to Buffels Bay because no-one can endure the agony of watching Mike Ohlsson trying to run on tar.  We need 15 – 20 people to get a good vibe going at this check point.

 

2.     UT-CT (CAPE TOWN - ULTRA TRAIL) – 2 DECEMBER 2017

At Constantia Nek.  This is pretty much an all-day affair so we split the day into two shifts.  Again, this is more a marshalling point than a refreshment station.  In the morning, things are more hectic as we are dealing with both the 65km and 100km groups.  The main function is to time (electronically) the 65km and 100km runners as they come through and ensure each group goes in the right direction.  We assist the 65km runners cross the Constantia Main Road to access the gates of Beau Constantia.  Sue Bracher dances in the middle of the road to distract the cars while the runners cross.  About 10 people would be ideal for this but the more the merrier.  In the afternoon we provide light refreshments for the 100km runners and time them at the gates of Beau Constantia.  5 people would be fine for this.  Remember the sun block.  The organisers of UTCT, represented by Sue Ullyett, require volunteers to register as such on  https://regonline.activeeurope.com/Register/Checkin.aspx?EventID=1997777 .  This is particularly important for your t-shirt and t-shirt size.

 

If you are prepared to help out at either or both of these events, please would you drop me an email on tim.bellairs@gmail.com or timbe@nedbankprivatewealth.co.za .

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

TUESDAY 27 JUNE 2017

 

TUESDAY TRAILS

 

Newlands Forest car park. 

 

17h45 for 18h00 start.

 

3 / 4 pace groups.

 

Please bring torches / headlamps.

 

 

 
WEDNESDAY 28 JUNE 2017

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 28 June 2017

 

Time: ready to go at 5.45 pm

 

Leaders: Anthony Murray (run), Kate le Roux (shuffle), Cheryl Jenks (walk)

 

Location: Newlands Forest (see below, Directions)

 

Route description: From the start (see below, Starting point and Directions) we head up into the forest and follow a selection of jeep tracks and hiking paths through the forest. Sunset is at 5.47 pm, so headlamps are essential â€" no light, no run.

 

Duration and distance: approx 90 mins, approx 10 km

 

Shufflers: Kate le Roux 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: Cheryl Jenks 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).

 

Grading

â€"         100% runnable

â€"         A1
â€"         pack run



Starting point: Newlands Forest Station / Fire Base parking area (click for Google Maps)

 

Directions: From the city or northern suburbs, take the M3 south towards Muizenberg, pass UCT and move into the right-hand lane in preparation for turning right (across the oncoming traffic â€" beware!), about 800 m beyond the Rhodes Memorial exit, at the sign indicating “Municipal Depots / Wildfire Services / Reservoir”, into the Newlands Forestry Station / Fire Base parking area. From the Muizenberg side, take the next exit left after the Newlands Ave / Paradise Road traffic lights, at the sign indicating “Municipal Depots / Wildfire Services / Reservoir”.

 

Equipment

â€"         headlamp / torch essential 

â€"         water/energy drink/munchies

â€"         weather-appropriate clothing/gear; long-range forecast for 6 pm says partly cloudy, no rain, 23 Â°C, gentle breeze E 15 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: 28 Jun â€" Pierre & Phillipa (Lever-)Cloete

 

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).

  1. To subscribe, send an email to crag-subscribe@yahoogroups.com
  2. To unsubscribe, send an email to crag-unsubscribe@yahoogroups.com
  3. To change your email address, perform Step 2 from the old address and then Step 1 from the new address.

  

 

 

CMC-Durbac Wednesday Pack Run


When: Wed, 28 June 2017 
Time: Meet 17:30 to run 17:45
Where: Bellville Golf Club, Kommissaris Street, Welgemoed

Distance: 5, 7.5 and 10km run options

Park and meet at: At the Welgemoed Preprimary School parking (NOT the primary school)

 

HEADLIGHTS compulsory

 

Friends and slow runners welcome.


http://www.durbac.org.za/trail-runs.html

 

 

TRAIL AND TAR – 28 JUNE 2017

 

Awaiting confirmation of details.  I seem to have dropped off the email list again.

Bring headlamps – ESSENTIAL!

Requirements for Wed runs:

Good sense of humour
Great attitude
Sense of adventure ...groups have been known to get lost in the woods!!
And R15 bucks which goes towards my retirement fund...

Groups:

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 29 JUNE 2017

CELTICS THURSDAY WINTER TRAIL RUNS

NB: HEADLAMPS ARE NOW REQUIRED FOR ALL RUNNERS, NO LAMP, NO RUN!

On Thursday 29th June, we meet at Newlands Forest for the run to start at 18h00. We do our Plumpudding Hill run which will start at Newlands Forest 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 takes in Newlands Forest out to the beacon on Plumpudding Hill, down Heartbreak Hill on the slopes of Devil's Peak and back the lower route above Rhodes Memorial.

 Difficulty grading 6/10.

 Distance is 9.5km with about 450m total ascent and descent.

 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 

To subscribe to this group because you do want to receive this email, send a blank (subject and main body) email to celtictrailruns+subscribe@googlegroups.com 

To unsubscribe from this group because you do not want to receive this email any more, send a blank (subject and body) email to celtictrailruns+unsubscribe@googlegroups.com

 

FRIDAY 30 JUNE 2017

 

-


SATURDAY 1 JULY 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

Please join Table Mountain Trailers.

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)

 

EAST FORT / HOUT BAY

 

This coming Saturday we do the East Fort/Blackburn contour/Chapman's route.

Rendezvous and Start Time
RV in the beach parking lot at the bottom of Chapman's Peak Drive in Hout Bay, outside Vida e Caffe, ready to start at 07h30.

Route
From the beach parking area we run up Chapman's Peak Drive to East Fort then we go off-road. After about 2,5kms of jeep and single track we cross the river and run along the contour path towards Chapman's Peak - if you miss this crossing you will go up Blackburn Ravine. Around 3kms of single track running gets us to a junction of paths. Medium Group go straight down to Chapman's Peak drive and jog on t*r back to cars.
The Fast group may go up to the top of Chapman's Peak if they want a longer run which will add a few kms.

Terrain and Distance
The start is along the tarred road for about a kilometre, then we turn off to the left and head up to East Fort. Then mostly single mountainside trail before returning down Chapman's Peak Drive. Some good climbs off set by spectacular views of Hout Bay harbour and the Sentinel. Some mild exposure.
Altogether about 12kms, a good 380m of ascent, which should take more or less 2 hours 15 minutes.

Slow Group
To be confirmed on Friday, they normally jump into cars after briefing and drive to the East Fort start instead of running up Chapman's and then do an out and back route.

What to bring
Water, whistle, warm/windproof top depending on weather.
Car guard and coffee money!

Dogs
Please note that K-Way VOB club rules do not permit dogs on our runs.

See you there!
Allison
0839837152

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.

 

 

 

SUNDAY 2 JULY 2017

 

KARBONKELBERG / SUTHER PEAK / ROCKET ROAD / SANDY BAY / DUNES / HOUT BAY

 

Sunday 2nd July

 

Start: 06h30 at Vida Café Hout Bay (opposite Chapman's Peak Hotel)

 

Co-ordinators: Dale Symons\Michael Ohlsson - 082 851 3949\082 319 7250



Route:

Along Hout Bay beach towards the harbour. Hout Bay Trail Challenge Leg 1 route up and over Karbonkelberg. Down Suther Peak, turn left onto the jeep track and head towards the wreck.  At the end of the jeep track, head down the single track towards the ocean and then turn right towards Sandy Bay.  Across the beach and back up to the Sandy Bay parking lot.  From there we weave our way back to Hout Bay beach and back to Vida Café.

 

Distance: 25km (3-4 hours)

 

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

 

NO OFFICIAL RUN: Join the MATES instead.

 

 

 

 

UPCOMING TRAIL EVENTS AND CLUB TRAINING RUNS

 

DON'T FORGET MONDAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  MONDAY 3 JULY 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 tim.bellairs@gmail.com .

 

 

HOUT BAY TRAIL CHALLENGE – 5 AUGUST 2017

 

Hout Bay Trail Challenge 2017 entries will be opening next week on the 30th of May 2017 at 10:00am. We will only be having the one course this year - 40km Challenge.

  • Race Date: Saturday 5th August 2017
  • Start Time: 07:00am
  • Start & Finish: Hout Bay Harbour (yacht club)
  • Cut-Off: 17:00
  • Distance: 40km
  • Route: Marked, divided into 3 legs, check out the route details.
  • Total Elevation: +-2500m

How to Enter?

All entries will be online (www.houtbaychallenge.co.za) and will be on a first come first basis. We are limited to only 250 runners on the mountain at one time. So to avoid any disappointment, be sure to diaries the dates and times.

  • Tuesday 30th May 2017 at 10:00am
  • Entry Options:
    • Individual
    • Team of 3 runners, each running one leg
    • Bright Start Charity
    • Win a Dunlop Entry - details below
  • If you are not able to enter, ask a friend to enter for you.

You will be given the option to pay via credit card, debit card or EFT. If you choose EFT you only have 48 hours to send your proof of payment, otherwise you will lose your place to the first person on the waiting list. If you take one of the ten charity entries, you will be sent a certificate from Charity after the race.

 

 

GREEN FOREST TRAIL RUN SERIES

 

Entries are open!
 

We are super excited to have officially opened entries to the 2017 Green Forest Trail Run Series this morning. This race is perfect for everyone from the road runner wanting to try out trail running to the experienced trail runner that wants to set a personal best. You are guaranteed to have a blast on this scenic DOWNHILL run through the majestic forests that make up the Grabouw Valley.

 

The Series normally comprises 3 downhill runs. However, due to the recent fires and ongoing harvesting in the Paarl area, the 2017 Series will comprise only 2 downhill runs through the beautiful forests of Grabouw.

 

10km and 21km runners: We bus you to the top of the forest from where you get to choose between a beautiful 10km or 21km downhill route back down to the finish venue. This is your chance to set a 'personal best'.

 

5km runners: Get to enjoy a fast and flat circular course that starts and finishes in the same place. 

 

 Enter both races upfront and:
 - save on the entry fees

 - receive a free cap worth R150

 - your name goes into the hat for some Capestorm kit

 - you are eligible for the overall series prizes

 

Of course, you can enter each race seperately should you prefer.

 

Entry fee includes; bus transfers, permits and a donation to Grabouw Animal Welfare.

 

For more details: http://raceinterface.co.za/gmtr-series-overview/  

Or go straight to the entry portalhttp://bit.ly/2rr5WYK 

 

 

 

 

 

Race #1 Lebanon Forest

 

Date: Sunday, 13 Aug
Lebanon Forest, Grabouw.
21km, 10km, 5km

 

Click here for more info

 

Race #2 Nuweberg Forest

 

Date: Saturday, 7 Oct
Nuweberg Forest, Grabouw
21km, 10km, 5km

 

Click here for more info

 

 

 

 

 

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.

 

https://entryninja.com/events/event/18722-fallen-angels-fast-flat

 

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

 

 

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.

Entry fees:
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 relations.fr@nid.org.za.

 

Flyer available on request to tim.bellairs@gmail.com .

 

http://www.nid.org.za/night-trail-run/

 

 

 

FOOTNOTES

USEFUL TRAIL RUNNING LINKS

Very useful links for just about all trail events and news:

https://sites.google.com/site/trailrunwp/  (TrailWP)

www.alltheevents.co.za

www.runningthecape.com

www.wildrunner.co.za  /  wildrunner.ning.com

www.trailrunning.co.za

www.houtbaychallenge.co.za or www.fishermanschallenge.co.za

www.ndorfin.co.za

www.quantumadventures.co.za

www.mountainrunner.co.za

www.soxtrailrun.co.za / www.trisport.co.za

www.iqela-events.co.za

www.stillwatersports.com

www.allsportstours.co.za (for very affordable lifts to events)

 

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:

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 tim.bellairs@gmail.com .

·         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 (p.d.n.rogers@gmail.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 tim.bellairs@gmail.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 rodprodgers@icloud.com or Christo Steyn at trailrunner@sobonana.co.za or Ezan Wilson at ezanwilson@gmail.com .

·         Celtics:  Thursday evenings.  All runners welcome.  Not just for club members.  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.

 

Cheers

 

Tim

 

 

 

 

 

TIM BELLAIRS CFP® FPSA®

CRM Investments  |  Nedbank Private Wealth  |  Nedbank Clocktower Campus  Clocktower Precinct  V&A Waterfront  Cape Town  8001

Tel +27 (0)21 416 6792  |  Fax +27 (0)21 416 8792  |  Cell +27 (0)82 3210299  |  Website nedbankprivatewealth.co.za

 

Nedgroup Private Wealth (Pty) Ltd Registration Number 1997/009637/07   |  Nedgroup Private Wealth Stockbrokers (Pty) Ltd Registration Number 1996/015589/07  |  Nedbank Limited Registration Number 1951/000009/06

 


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