Friday, May 30, 2014

K-Way VOB TRAIL RUNNING: WEEKEND WRAP UP

Hi Everyone

 

 

Good luck to everyone running Comrades on Sunday.

 

SATURDAY 31 MAY 2014

·         K-Way VOB Longer Distance Group – Leg 2 of Hout Bay Trail Challenge.  Meet at Constantia Nek to drop cars at 06h30.  Start at Ruyteplaats Gates at 07h15.  For full details of the run see the Monday email or see http://vobtrail.blogspot.com/2014/05/k-way-vob-trail-running-saturday-31-may.html  at http://vobtrail.blogspot.com

 

·         Table Mountain Trailers (K-Way VOB’s Medium Distance Group) – Silvermine North-West.  Meet in car park just inside Silvermine Gate 1 at 08h00 for 08h15 start.  For more info on the group see http://vobtrailwrg.blogspot.com/ .

 

 SUNDAY 1 JUNE 2014

MATES FIGURE OF EIGHT TRAIL RUNS – 1 JUNE 2014

“MATES will be organising another ordinary club run with a slight, special difference:  runners (regardless of your club – ALL RUNNERS WELCOME) who complete the entire run will be able to use the run as a qualifier for the purposes of entering PUFfer 2014. The run is called the Figure of Eight run, purely so that it can be distinguished from all of the other MATES club runs for monitoring purposes.  As they are ordinary club runs there is no charge for participating.

 WHEN:

Sunday 1 June 2014. 

 Runners to gather at 05h30 at Constantia Nek car park for a briefing before you start.

 WHERE

The route will consist of two different loops, each starting and finishing at Constantia Nek car park.  Please see the link below to Strava for the route, courtesy of Spencer Williams.   Runners will be welcome to do parts of the route only, if they so choose, but only those who complete the whole route will be accepted as a PUFfer 2014 qualifier.  Your efforts will be recorded by MATES and communicated to the PUFfer Committee.

 DISTANCE

 45km (25km and 20km) on the same day.

 http://www.strava.com/segments/5804942 (leg 1)

http://www.strava.com/segments/5804955 (leg 2)

OTHER DETAILS

·         You will need to be totally self-supported for the run.  But you will be able to leave refreshments, change of clothes etc in your vehicle at Constantia Nek and so replenish your supplies more or less at the half-way point in the run.  No support table or back up is provided by MATES, as with a normal club run.

·         You will be expected to meet with all of the usual trail equipment, gear and safety requirements for long trail runs.  If you don’t then you may be told not to run.  These are winter runs and so proper winter trail gear must be used.  If in any doubt then contact the CEO (of trail running) – details below.

·         If you are planning on doing one of these runs and using it as a PUFfer 2014 qualifier then please contact the CEO beforehand so that he know who to keeps tabs on.  If you don’t tell him and you are not recorded then PUFfer won’t accept it.

·         No smses No emails Only phone calls.

CEO( of trail running)

Mike 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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Tuesday, May 27, 2014

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

Hi Everyone

 

 

TRAIL SHOP AND NOTICES

 

 

GLOVES FOUND AFTER PILCHARDS RUN

 

Someone left a pair of gloves in Margaret Moller’s car after the Pilchards Run last Saturday.  If you would like to reclaim them, please contact Margaret on margaretrunning@gmail.com or phone: 0724322768.

 

REMINDER: K-WAY VOB CITY BOWL TRAIL RUN – MONDAY 2 JUNE 2014

See details below.

 

REMINDER: KNYSNA MASSAGE THERAPY

 

Two of our group regulars, Sabine Roberts and Heidi Rohr, will be attending the Knysna Festival to provide massage therapy for those tired legs around the Knysna Marathon / Half Marathon.  Anyone wishing to book with them can contact them directly on Heidi-rohr@hotmail.com and/or sabineroberts8@gmail.com.

 

 

REMINDER: UCT RUNNING SURVEY ON “RECOVERY METHODS USED BY ENDURANCE RUNNERS”

 

Those of you who ran the Super Hero Trail Run on Saturday may have bumped into Hanette Lemke who is a physiotherapist doing her Masters in Sports Physiotherapy (see attached letter).  Please could as many people as possible spend a few minutes completing her survey on the above topic. 

 

“I am doing research through UCT on the Recovery Methods that Runners use, as discussed. I would appreciate it if you can distribute the link to my questionnaire to everyone.

 

The link to my questionnaire for anyone running more than 30 km a week, for at least six months a year, is:

 

http://fluidsurveys.com/s/endurancerunners 

 

This is a once off questionnaire with no follow-up. I would appreciate it if you can take 20 min of your time to complete it online. I have also attached the formal letter of invitation with more information for you.

 

Thank you very much for your kind assistance to support my research.

 

Kind regards

Hanette Lemke

hanettelemke@gmail.com

 

SUMMARY FOR THIS WEEK

TUESDAY 27 MAY 2014

 

MATES TUESDAY TRAIL RUN

 

Constantia Nek. 

Start 6.00 pm  27/5/2014.

Anyone  welcome to join.

Make sure you bring a headlamp / torch.

 

Cheers Mike 0823197250

 

Note: It will also be the birthday of Nicholas “the Dead Man”.  In an inebriated moment of generosity he has offered to bring beer for all those who attend the MATES run this Tuesday evening.

 

WEDNESDAY 28 MAY 2014

CRAG TRAIL RUN (including CSAG and CWAG) – best guess because CRAG email not out yet (Rod is a-travellin’).

Date:  Wednesday 28 May 2014


Time:  ready to go at 5.45 pm sharp


Leaders:  Nicholas Smith (run), Sandy Young (shuffle), Ezan Wilson (walk)


Location:  Constantia Nek


Route description:  As far as I know Nicholas will start heading up Constantia Corner and then cut around to Agatha’s Gully.  A short scramble and then re-join the path up to Camel Rock and then over to the concrete road.  Not sure where from there.  Treat it as a mystery route. 
J


Duration and distance:  approx 90 mins, approx 10 km
 
Shufflers:  Sany Young 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:  Ezan Wilson 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 car park.


Equipment
—        headlamp or torch now essential; sunset before we start

—        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 partly cloudy skies, light rain, 12–17 °C, wind SE 9 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:  28 May:

Neil McLagan and Meindert Hoving

 

THURSDAY 29 MAY 2014

CELTICS THURSDAY WINTER TRAIL RUNS

Thurs 29 May: Meet at NEWLANDS FOREST for a 18h00 Start

 

Newlands Forest, Plumpudding Hill, Rhodes Memorial Loop.

 

Meet in the parking area at the helipad / fire station / Parks Board offices.

 

HEADLAMPS COMPULSORY!

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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SATURDAY 31 MAY 2014

·         K-Way VOB Longer Distance Group – Leg 2 of Hout Bay Trail Challenge.  Meet at Constantia Nek to drop cars at 06h30.  Start at Ruyteplaats Gates at 07h15.  For more info on the group see http://vobtrail.blogspot.com

 

·         Table Mountain Trailers (K-Way VOB’s Medium Distance Group) – Silvermine North-West.  Meet in car park just inside Silvermine Gate 1 at 08h00 for 08h15 start.  For more info on the group see http://vobtrailwrg.blogspot.com/ .

 

 SUNDAY 1 JUNE 2014

MATES FIGURE OF EIGHT TRAIL RUNS – 1 JUNE 2014

“MATES will be organising another ordinary club run with a slight, special difference:  runners (regardless of your club – ALL RUNNERS WELCOME) who complete the entire run will be able to use the run as a qualifier for the purposes of entering PUFfer 2014. The run is called the Figure of Eight run, purely so that it can be distinguished from all of the other MATES club runs for monitoring purposes.  As they are ordinary club runs there is no charge for participating.

 WHEN:

Sunday 1 June 2014. 

 Runners to gather at 05h30 at Constantia Nek car park for a briefing before you start.

 WHERE

The route will consist of two different loops, each starting and finishing at Constantia Nek car park.  Please see the link below to Strava for the route, courtesy of Spencer Williams.   Runners will be welcome to do parts of the route only, if they so choose, but only those who complete the whole route will be accepted as a PUFfer 2014 qualifier.  Your efforts will be recorded by MATES and communicated to the PUFfer Committee.

 DISTANCE

 45km (25km and 20km) on the same day.

 http://www.strava.com/segments/5804942 (leg 1)

http://www.strava.com/segments/5804955 (leg 2)

OTHER DETAILS

·         You will need to be totally self-supported for the run.  But you will be able to leave refreshments, change of clothes etc in your vehicle at Constantia Nek and so replenish your supplies more or less at the half-way point in the run.  No support table or back up is provided by MATES, as with a normal club run.

·         You will be expected to meet with all of the usual trail equipment, gear and safety requirements for long trail runs.  If you don’t then you may be told not to run.  These are winter runs and so proper winter trail gear must be used.  If in any doubt then contact the CEO (of trail running) – details below.

·         If you are planning on doing one of these runs and using it as a PUFfer 2014 qualifier then please contact the CEO beforehand so that he know who to keeps tabs on.  If you don’t tell him and you are not recorded then PUFfer won’t accept it.

·         No smses No emails Only phone calls.

CEO( of trail running)

Mike 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.   

 

K-WAY VOB CITY BOWL TRAIL RUN – MONDAY 2 JUNE 2014

A slow-medium paced run along the jeep tracks and single tracks below Tafelberg Road.  These trail runs will now be held on the first Monday evening of every month up until the end of the year.  A J Calitz will attend most of them as well but not the June and August runs due to prior commitments.

Meet at Cape Union Mart store in Gardens Centre by 17h30 at the latest.  We will jump into a few cars and drive up to the top of Molteno Road where we will start as close to 17h45 as possible.  You can go straight to the start at the top of Molteno Road.

8 – 10km finishing at the Cap Union Mart store around 18h45 whereafter we will take a drive up to Molteno Road to collect the cars.

Free parking at Gardens Centre for runners (collect a validated parking card from Cape Union Mart after completion of the run).

Please remember to bring a headtorch / ordinary torch as we will be running in the dark for much of the time.

Run leader: Tim Bellairs 0823210299 / tim.bellairs@gmail.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

 

WHACKY WINE TRAIL RUNS – ROBERTSON – 6 / 7 JUNE 2014

For full details see http://mountainrunner.co.za/events/wacky-wine-trail-runs-wacky-wine-festival/

 

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

 

RUNNING THE PERLEMOEN TRAIL – 13 – 16 JUNE 2014

Larry Jenkins sent me the rather interesting attachment about the Perlemoen Trail.  We are not sure sure of the details but if you are of adventurous spirit, it may be worth looking into.  Check out the attachment and also www.perlemoentrail.com .  Contact Leon Hugo on 082 578 3023, or  email on leonhugo@vodamail.co.za .

MERRELL OUTENIQUA TRAVERSE (presented by Nikwax) – 14 JUNE 2014

For full details visit http://mountainrunner.co.za/events/merrell-outeniqua-traverse/

 

OCEAN2OCEAN TRAIL RUN – 14 JUNE 2014 (PUFfer 2014 Qualifier)

 The next 020 is on June 14 - all details on www.ocean2ocean.co.za or runners can email Barry Washkansky for more info washer77@gmail.com

 This run will be in reverse with a few minor changes to the route. Starts at Glen Beach at 5.30am and ends at Brass Bell.

 

 
BAYTOWN 6 / 12km RUN / WALK IN PRINGLE BAY – 14 JUNE 2014

Registration on the day from 7:15 at Miems Restaurant in Pringle Bay.
Start: 8:00 am

Entree fee:  R40      R20 for pensioners

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

 

SALOMON BASTILLE DAY – 12 JULY 2014

www.trailrunning.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 .

 

LIPCO LAW FOR ALL PUFfeR – 23 AUGUST 2014

For all details see www.puffer.fishhoekac.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

 

MERRELL SPRING NIGHT SERIES – 3 / 10 / 17 SEPTEMBER 2014

For full details visit www.mountainrunner.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

 

PEACE TRAIL RUNS (in conjunction with the Cape Town Marathon) – 20 SEPTEMBER 2014

There will be a 21.1km and a 10km option starting and finishing at the Cape Town Stadium, Green Point.  Entries limited to 400 runners per race.  For full information and route maps check out http://www.capetownmarathon.com/ .

 

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 .

 

MERRELL HOBBIT TRAIL RUNS – 10 / 11 OCTOBER 2014

For full details see www.mountainrunner.co.za

 

MATROOSBERG TRAIL CHALLENGE AND SKYMARATHON®

www.matroosbergtrailchallenge.co.za

Date : 25 October 2014

Location :  Matroosberg Private Nature Reserve

Distance :  37km Skymarathon® / 24km Challenge / 14km Run

Possible new activities :  Duathlon (Relay) - Mountain Bike + running… up a hill  / Kids orienteering

Start venue :  Matroosberg Private Nature Reserve, Ceres

Ghaleed Nortje:  Running The Cape - 082 887 3011 / http://www.facebook.com/RunningTheCape / runningthecape@gmail.com

 

ULTRATRAIL CAPE TOWN – 25 OCTOBER 2014

See flyer attached.

For more info go to https://www.facebook.com/ultratrail.capetown and / or www.ultratrailcapetown.com

 

FAIRVIEW DRYLAND TRAVERSE – 30 OCTOBER TO 2 NOVEMBER 2014

For full details view www.drylandtraverse.co.za           Entries open 31 January 2014.

 

MOUNTAIN WARRIOR TRAIL RUNNING FESTIVAL – 8 / 9 NOVEMBER 2014

www.iqela-events.co.za

 

MUIZENBERG MOUNTAIN RUN – 29 NOVEMBER 2014

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

 

SSISA WORKSHOPS (SPORTS SCIENCE INSTITUTE OF SA)

FREE FITNESS ASSESSMENT

Kick start your healthy living with a FREE fitness assessment valued at R1500

Males 41-60 year olds wanted for research

The University of Cape Town invites you to take part in exciting research which offers FREE testing and feedback on your personal Heart Rate Training Zones, VO2max, an Evaluation of Mobility and Stability, Body Fat Percentage… all valued at R1500. This is the perfect way to start your new healthy lifestyle!

What would I have to do?

ü  Commit to 2 visits of 45-60 min each at the Sports Science Institute of South Africa in Newlands

ü  Perform a variety of assessments (Height, Weight, Body Fat, Evaluation of Mobility and Stability, a Step Test and a walk to run VO2max test)

What are the requirements for taking part?

ü  Generally healthy males, injury-free and between the ages of 41 and 50 years who are training up to 3 times a week at a high intensity or 5 times a week at a moderate intensity (we have space for 8 individual in this category).

ü  Generally healthy males, injury-free and between the ages of 51 and 60 years who are training less than 3 times at a week at a high intensity or less than 5 days a week at a low to moderate intensity (we have space for 3 individuals in this category).

ü  Body mass between 50 kg and 105 kg

ü  Not taking any prescription medications which affect blood pressure.

How can I sign up or find out more?

Please contact: Bronwen Adonis at ssisahpcinfo@gmail.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.soxtrailrun.co.za / www.trisport.co.za

www.iqela-events.co.za

www.stillwatersports.com

 

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:

  • 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.
  • 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.
  • 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:  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.

·         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.

·         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.

·         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.

·         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.

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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