Friday, January 31, 2014

K-Way VOB TRAIL RUNNING: WEEKEND WRAP UP

Hi Everyone

 

SATURDAY 1 FEBRUARY 2014

  • K-Way VOB Longer Distance Group – Pipe Track / Kasteelspoort / Aqueduct / Maclears Beacon / Platteklip.  06h30 from Kloof Nek car park in front of the SANParks Info Centre.  For full details see Monday email or http://vobtrail.blogspot.com. 

 

  • Table Mountain Trailers (K-Way VOB’s Medium Distance Group) – Newlands Forest Run. 06h30 start from the Newlands Forest car park / helipad / VWS offices  For full details see Monday email or http://vobtrailwrg.blogspot.com/

 

SUNDAY 2 FEBRUARY 2014

MATES SUNDAY TRAIL RUN

MATES sunday run.
Again nice and easy 06.30 Kloofnek parking.
Up platties Mclears down, Lions Head and back.
 
Cheers

Cheers.

Mike CEO{Of Trail Running}

 

NO emails, NO smses. ONLY phone calls.  0823197250

 

WEATHER FORECAST with thanks to www.yr.no

Whatever you’re up to, have a great weekend Everyone.

Cheers

Tim

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

 


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Wednesday, January 29, 2014

K-Way VOB TRAIL RUNNING: OTHER GREAT TRAIL RUNS AND UPCOMING TRAIL EVENTS

Hi Everyone

 

Sorry this is late.  Don’t you hate it when work gets in the way?  J  As always, TONS of information here so feel free to skim over it, select what you want and then delete. 

 

THANK YOU & APOLOGY

 

Thank you to everyone for the magnificent response to the shoe request for our runner in need.  I think we now have enough shoes pledged for the rest of his life.  I apologise if I have not responded to some of you yet. I have been completely snowed under at work inter alia.  Bad excuse but I promise to start responding again now and will organise to collect the shoes.  Really appreciated.  Thanks everyone.

 

WEDNESDAY 29 JANUARY 2014

CRAG TRAIL RUN (including CSAG and CWAG)

Date:  Wednesday 29 January 2014

Time:  ready to go at 5.45 pm sharp

Leaders:  Jayde Butler (run), Cher Vossberg (shuffle), Laurence van Blerck (walk)

Location:  Roller Coaster, eastern slopes of Table Mountain from Constantia Nek

Route description:  From the start at Constantia Nek parking area, we head up a short stretch of t*r road, which soon improves into gravel jeep track, the start of the Contour Path which traverses the eastern slopes of the mountain; at the art centre fork we go left and UP, all the way to Angie’s Plaque, then down the hill to the 5-way intersection; continuing on the Contour Path we go up again, into Kirstenbosch now, quick easy “undulating” running through the surviving patches of Afro-montane forest in Rooikat, Vaalkat & Nursery Ravines, on to Skeleton Gorge, through Window Gorge, and down into the garden again; now we take the Rollercoaster jeep track back through Kirstenbosch, crossing all those ravines again at a lower level, around the edge of the reservoir, and then a testing little climb back up into Cecilia Forest; some more level easy running brings us to the last water stop, before the final ascent (what were you expecting?) to the art centre and a gentle downhill warm-down. Sunset is at 7.53 pm.

Duration and distance:  approx 90 mins, approx 10 km
 
Shufflers: Cher Vossberg will lead a slower, more relaxed run, leaving from the same place at the same time, for the same approximate duration. Shufflers are advised to bring the appropriate equipment (see below).
 
Walkers:  Laurence van Blerck will lead the walkers on a brisk walk, leaving from the same place at the same time, for the same approximate duration. Walkers are advised to bring the appropriate equipment (see below).

Starting point:  Constantia Nek parking area (click for Google Maps)
 
Directions:  From the M3 (heading south or north), take the M41 Constantia/Hout Bay Main Road and head up to the Nek, or from the Newlands area take the M63 Rhodes Avenue past Kirstenbosch and Cecilia Forest all the way to the Nek. From Hout Bay, just head up the road to the Nek. Park under the pines across the road from the restaurant. 
 
Equipment
—        valid Wild Card/Green Card (go to http://www.wildcard.co.za/get_the_card.htm for details)

—        water/energy drink/munchies
—        clothing/gear: long-range weather forecast predicts mostly clear skies, light rain in the morning, 19–25 °C, wind S 15 kph
—        personal medication (if required)
—        something for rehydration after the run
—        warmer/dry clothing for the rehydrate session
—        whatever else you personally need for a comfortable, fun trail run
 
Car guards:  29 Jan: Paul Whitmill and Laurent Monvoison

To join the CRAG email list, send an email to crag-subscribe@yahoogroups.com.

To unsubscribe, send e-mail to crag-unsubscribe@yahoogroups.com

 

SPUR CAPE SUMMER TRAIL SERIES – 29 JANUARY 2014

Race No 2: Constantia Greenbelts (sunset)

For full info visit www.trailseries.co.za

 

THURSDAY 30 JANUARY 2014

CELTICS THURSDAY SUMMER TRAIL RUNS

On Thursday 30th January we meet at Newlands Forest parking area for the run to start at 18h00. We will do the Plumpudding Hill Route.  

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  

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FRIDAY 31 JANUARY 2014

ORCA PUB-PUB BEGINNERS TRAIL RUN WITH BERYL PENNY

TBA

For any more details you can contact Beryl on berylpenny@mailbox.co.za or on her cell 0712679752 or Alistair on 0836586825.

 

SATURDAY 1 FEBRUARY 2014

  • K-Way VOB Longer Distance Group – Pipe Track / Kasteelspoort / Aqueduct / Maclears Beacon / Platteklip.  06h30 from Kloof Nek car park in front of the SANParks Info Centre.  For full details see Monday email or http://vobtrail.blogspot.com. 

 

  • Table Mountain Trailers (K-Way VOB’s Medium Distance Group) – Newlands Forest Run. 06h30 start from the Newlands Forest car park / helipad / VWS offices  For full details see Monday email or http://vobtrailwrg.blogspot.com/

 

SUNDAY 2 FEBRUARY 2014

MATES SUNDAY TRAIL RUN

MATES sunday run.
Again nice and easy 06.30 Kloofnek parking.
Up platties Mclears down, Lions Head and back.
 
Cheers

Cheers.

Mike CEO{Of Trail Running}

 

NO emails, NO smses. ONLY phone calls.  0823197250

 

 

OTHER UPCOMING RUNS AND EVENTS

GENERAL:    This is a work in progress and definitely not comprehensive enough yet.  We will add to it and double check accuracy of dates etc weekly.  If you can see that an event is missing please feel free to drop me an email on tim.bellairs@gmail.com or  timbe@nedbankprivatewealth.co.za to let me know so that I can post the details.   

 

SPUR SUMMER TRAIL SERIES

Entries now open.  Limited entries accepted so get in asap.

 

 

RONDEBOSCH COMMON PARK RUNS – WEEKLY, STARTING 8 FEBRUARY 2014

This initiative was brought to SA by Bruce Fordyce as a way of encouraging newcomers to the sport.   This is an ideal way for newbies to build strength and fitness.  Also fun for those who are already fit.  Great community building exercise.  Parkrun is a free timed 5 kilometer fun run held all over the world at 8H00 every Saturday morning and everyone is welcome, along with the kids, dogs, bikes, prams, rollerblades, and whatever else it takes to get the family out there.  Results are logged on the website and can be tracked historically across all parkruns.

 

All that is required is to register on our website www.parkrun.co.za, print out your personal bar code for timing purposes which you can bring along to any event and viola, you belong to the parkrun community.

 

PS:  These also already take place at Big Bay, Fish Hoek, Green Point and Rietvlei.  Please check out the website.

 

 

PRINGLE BAY 6 / 12KM RUN / WALK – 15 FEBRUARY 2014

 

Pringle Bay 6/12 km Run/walk

Saturday 15 February @ 8:00 am

Registration on the day from 7:15 at Miems Restaurant in Pringle Bay.

Start: 8:00 am

Where:  Pringle Bay (take the coastal road R44, Clarence Drive from Gordons Bay) Gravel Road running and single track.

Prizes sponsored by Pringle Bay local businesses, Baytown accommodation and Civvio Dogs on a leash welcome We are raising funds for different organizations in need.

Contact:  Sonja Du Toit     Cell:  0848500681      e-mail: sonjadutoit1@gmail.com

 

TSiBA EDUCATION CAPE PENINSULA WINE FARM RUN – 15 FEBRUARY 2014

The next TSiBA Education Cape Peninsula wine farm run will be held on Saturday 15 February at Middelvlei Wine Estate, Stellenbosch, at 7h30. Please see below flyer for further details, and directions beneath. 

 

                               

 

 

DIRTOPIA LOVE RUN – 16 FEBRUARY 2014

Stellenbosch

5km / 7.5km / 12.5km / 15km

For full details see www.dirtopia.co.za

 

TOTALSPORTS XTERRA – 22 FEBRUARY 2014

7am   Grabouw Country Club  5km and 10km  

Details on www.stillwatersports.com

 

SOARING EAGLE 2 DAY TRAIL RUN (LESOTHO) – 1 MARCH 2014

For full details see www.trisport.co.za

 

PRONUTRO AFRICAN X – 14 MARCH 2014

Grabouw.  Needs no introduction.

For full details see www.africanx.co.za .

 

LESOTHO WILDRUN: 20-22 MARCH 2014 - CANCELLED

For any more information on this visit the Wildrun website at www.wildrun.com.

 

LOURENSFORD TRAVERSE – 5 APRIL 2014

20km & 11km

Lourensford Wine Estate, Somerset West

For full details and online entries: www.quantumadventures.co.za

 

TWO OCEANS TRAIL RUN – 18 APRIL 2014

10km / 22km from UCT Upper Campus

For full details see www.twooceansmarathon.co.za

 

OORLOGSKLOOF MOUNTAIN & GORGE TRAIL RUN – 26 APRIL 2014

5km & 18km

42km & 52km

For full information and online entries: www.quantumadventures.co.za

 

CONSTANTIA VALLEY TRAIL RUN – 27 APRIL 2014

4.5km / 11.5km / 21km.

More details to follow.

 

VWS TRAIL RUNS (JONKERSHOEK) – 27 APRIL 2014

14km Fireman’s Revenge

5km Beat the Heat

Race entries and route descriptions available at http://www.entrytickets.co.za/eventview/fireandfynbos. Online entries will close on the 22nd April, limited cash only entries will be available on the morning of the event from 06H00 to 07H30.

 

JONKERSHOEK MOUNTAIN CHALLENGE 2014 - 4 MAY 2014

For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

MERRELL WHALE OF TRAIL – 19 MAY 2014

50km in the De Hoop Nature Reserve.

For full information see www.mountainrunner.co.za

 

HELDERBERG MOUNTAIN CHALLENGE – 18 MAY 2014

For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

RICHTERSVELD WILDRUN: 4-7 JUNE 2014

If you haven't heard yet, the first Richtersveld Wildrun will take place next year from 4-7 June. The latest addition to the Wildrun family is set to be an absolute highlight on any trail runner's calendar with four days and 150km of magnificent desert running. Although there aren't any hotels in the desert, the run will carry on in the tradition of other Wildruns with comfortable tented accommodation, scrumptious meals and cold beer waiting at the finish line by the time you get there.

Entries for this new run open for the general public on 15 November 2013 at 12pm, midday (CAT) on our brand new Wildrun website at www.wildrun.com

 

OLD FISHERMAN’S TRAIL CHALLENGE – 7 JUNE 2014

For full information see: www.fishermanschallenge.co.za.

 

OUTENIQUA QUEST – 7 JUNE 2014

From Ebb and Flow in Wilderness

For full details see www.trisport.co.za

 

SPUR GLB46 ULTRA TRAIL – 19 JULY 2014

Groenlandberg Conservancy.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

SPUR CAPE WINTER TRAIL SERIES RACE 1 – 20 JULY 2014

Paul Cluver.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

GROOTVADERSBOSCH TRAIL RUN: 21 – 22 JUNE 2014

50km over 2 days.

For full details: www.quantumadventures.co.za

 

6th NAMIB DESERT CHALLENGE :  21 -25 JULY 2014

220km over 5 days.  Sossusvlei

Only a few entries remain.  Check out   www.namibdesertchallenge.com .

Anyone who would like a comprehensive brochure on the event, please email me (Tim) on tim.bellairs@gmail.com .

 

HOUT BAY TRAIL CHALLENGE – 26 JULY 2014

For full details see: www.houtbaychallenge.co.za

 

SPUR CAPE WINTER TRAIL SERIES RACE 2 – 27 JULY 2014

Tygerberg Nature Reserve.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

SPUR CAPE WINTER TRAIL SERIES RACE 3 – 3 AUGUST 2014

Taal Monument, Paarl.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

Afb SOUTHERN CROSS 3 DAY TRAIL RUN – 8 AUGUST 2014

From Ebb and Flow, Wilderness.

For full details see www.soxtrailrun.co.za

 

MARLOTH MOUNTAIN CHALLENGE (SWELLENDAM) - 9 AUGUST 2014

For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

SPUR TRAIL SERIES KOGELBERG XL – 17 AUGUST 2014

Kleinmond.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

SPUR CAPE WINTER TRAIL SERIES RACE 4 –  17 AUGUST 2014

Kleinmond.  For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

BOTTER TRAIL RUN - 30 AUGUST 2014

For full information see www.quantumadventures.co.za

 

NAMAQUA QUEST 4 DAY TRAIL RUN – 27 AUGUST 2014

See www.trisport.co.za

 

MOUNTAIN WARRIOR TRAIL RUNNING FESTIVAL – 31 AUGUST to 1 SEPTEMBER 2014

www.iqela-events.co.za

 

WILDCOAST WILDRUN (TRANSKEI WILDCOAST) – 2 in SEPTEMBER 2014

11 – 13 September 2014

18 – 20 September 2014

For full details see www.wildrunner.co.za  /  wildrunner.ning.com .

 

CELLAR2CELLAR TRAIL RUN – 6 SEPTEMBER 2014

12km or 20km trail runs in Paradyskloof, Stellenbosch – starting at Blaauwklippen Wine Estate.

www.iqela-events.co.za

 

THE CRAZY STORE TABLE MOUNTAIN CHALLENGE – 13 SEPTEMBER 2014

For full details see www.trailrunning.co.za .

 

OYSTER CATCHER TRAIL RUN – 19 SEPTEMBER 2014

www.trisport.co.za

 

BERG & BEACH TRAIL RUN: 4 – 5 OCTOBER 2014

50km over two in the area of the Fernkloof Nature Reserve in Hermanus.

For full details see www.quantumadventures.co.za .

 

MUIZENBERG MOUNTAIN RUN – 29 NOVEMBER 2014

For full details see www.quantumadventures.co.za .

 

SPORTS SCIENCE INSTITUTE OF SOUTH AFRICA NOTICES

Old Mutual Two Oceans Marathon “Designed to Run” national workshop series (In conjunction with the Sports Science Institute of SA and Runner’s World magazine)

“Designed to Run” is the campaign for the 45th running of the Old Mutual Two Oceans Marathon in 2014.  Aptly termed the world’s most beautiful marathon – this slogan has the weight of solid scientific evidence to make it far more profound than an appealing, well-spun by-line!

Says Professor Daniel Lieberman, a world-renowned Harvard evolutionary biologist “there are so many features in our bodies from our heads to our toes that make us good at running.”  Our gluteus maximus (butt muscle) being the  largest muscle in our body; our many sweat glands and little body-hair; our shorter toes and spring-like ligaments and tendons in our feet and legs - are all evidence that we are designed to run.

With January 2014 ticking away and less than 100 days to go until race day – most of us are hitting the training hard – as we gear up for an awesome event come Easter 2014.  By now – we hope you are aware that the Old Mutual Two Oceans Marathon has joined forces with the Sports Science Institute of South Africa (SSISA) and Runner’s World magazine to bring you a highly anticipated national workshop series to help you prepare for your best race ever.

The “Designed to Run” workshops aim to empower, inspire, educate and motivate runners of all abilities. We are delighted to announce that world-renowned and charismatic sport scientist, Dr Ross Tucker will present at all 5 national workshops with top medical specialist Prof Martin Schwellnus addressing most audiences. The celebrity speaker line-up includes Elana Meyer - SA’s all time legendary 1992 Olympics silver medallist and now CEO of Endurocad, Bruce Fordyce - “King of Comrades” and founder of ParkRun South Africa, “the fastest brother in Africa”, Gugu Zulu - a professional racing driver for South Africa’s Sasol-Volkswagen Rally team and his partner, adventure enthusiast, Letshego Moshoeu (runner-up in Survivor SA 2011 and fondly known as “GI Jane”).

Needless to say – these workshops will be incredibly popular and seating is limited so book now to attend one in your area.  The entrance fee of R50 will be donated to the Two Oceans Marathon charities. Several venues are kindly sponsored by the event’s official hotel partner, Tsogo Sun. With Cape Town being the 2014 World Design Capital and with the OMTOM link to this prestigious title – the road-show fittingly kicks off at Lookout Hill, Khayelitsha (take Mew Way exit) - on Saturday 8 February 2014. The second workshop on Monday 10 February, is at the Newlands-based conference centre of the Sports Science Institute of South Africa.  Gauteng runners get their chance with a workshop at the Southern Sun Gold Reef City on Saturday 15 February 2014 and another at the Southern Sun Montecasino on Monday 17 February 2014.  Not to be forgotten – the Comrades Marathon capital Durban – will be home to the final workshop on 18 February 2014 at the Southern Sun Elangeni hotel. E-mail workshop@ssisa.com  stating very clearly in the subject line – the date and venue of the workshop you wish to attend so as to reserve your seat.

More details of the workshop series can be found on www.twooceansmarathon.org.za and www.ssisa.com and there will be plenty of activity on social media (#OMTOM2014), to keep you updated.  With a very affordable entrance fee and lucky draw prizes from title sponsor Old Mutual, technical sponsor- adidas, Powerade as well as other workshop partners - and with top class speakers, the opportunity to mix with fellow runners and of course some healthy snacks to keep hunger pangs at bay – who can afford NOT to be at the “Designed to Run” workshops? See you there! 

Issued by:  Kathleen Mc Quaide - Sports Science Institute of South Africa

Tel:        (021) 659 5600

Email: kmcquaide@ssisa.com

 

FOOTNOTES

USEFUL TRAIL RUNNING EVENTS LINKS

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

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

www.alltheevents.co.za

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.southerncrossadventure.co.za

www.iqela-events.co.za

 

A quick, rough guide to the Regular Weekly Trail groups in the first section of this email (K-Way VOB / MATES / CRAG / Celtics / Orca Satori )

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:

Ø  The 5 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.  If you are looking for a club to join though then we would love to have you as a member.  But It is not compulsory.

Ø  For these 5 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.

Ø  There is no insurance involved.  You run entirely at your own risk.

Ø  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.

Ø  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?

Ø  K-Way VOB Longer Distance Group:  Saturday mornings.  This group is for more experienced, fit trail runners who can do 20 – 25km of technical, tough, trail at a medium to medium fast pace.  See blog link below.

Ø  K-Way VOB Table Mountain Trailers:  Saturday mornings.  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.  See blog link below.

Ø  MATES:  Sunday mornings and some night runs.  Similar to K-Way VOB Longer Faster 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.

Ø  CRAG / CSAG / CWAG:  Wednesday evenings.  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.

Ø  Celtics:  Thursday evenings.  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.

Ø  Orca:  Friday night Pub-Pub shorter trail runs specifically designed for beginner trail runners.

Ø  Satori: Sunday mornings fortnightly.  A mixture between CRAG and CSAG pace.  All levels of trail runner accommodated and welcome, although you will need to be able to run 10km with ease.

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

K-Way VOB Trail Running

Cell:     082 321-0299

 


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