Friday, August 29, 2014

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

Puffer Lost and Found

 

If any Puffer Runners left some of their gear at Check Point 1 i.e. our table at the gates of the Cape Point Reserve, please contact me (Tim) on 0823210299 or tim.bellairs@gmail.com.  Please pass this message on.  In addition, if anyone, anywhere on the course picked up items from the runners and is looking to find the owner, please contact me and I will send the details out.

 

·         Jade de Hutton is looking for headlamp which was left at the Cape Point gate table – if anyone has a headlamp that is looking for a home please let me know.

·         Marilyn Monroe, Mike O has your pack bladder and hopefully I will get it from him this weekend and I will get it to you.

 

 

Table Mountain Challenge Entries for Sale

 

We will do a bulk advert on Monday morning (1 September 2014) as Subs close on 3 September 2014.  I have one or two already but if anyone is still looking to sell or buy, please let me know.

 

SATURDAY 30 AUGUST 2014

K-Way VOB Longer Distance Group – No Run BUT MATES will be leading a Saturday run instead.

 

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

 

Saturday 30 August 2014 Rhodes Memorial - King's Blockhouse

 

Route

From Rhodes Memorial towards King’s Block house via Heartbreak Hill and then descending towards Constantia Nek via Ascension Gulley, Woodcutters and along the boardwalks above Newlands Forest to the start.

 

Rendezvous and Start Time

RV in the Old Zoo Parking below Rhodes Memorial ready to start at 0715

 

Terrain and Distance

The start is a good warm up, and leads quite far round towards town on jeep track to link up with the end of the first leg of the Table Mountain Challenge. Heartbreak Hill (or variation) will take your breath away as we climb almost up to the King's Block House. Once at the turnstile, it's all downhill. Some single track before we meet up with the boardwalks that lead through the towering trees, passing the still abundant waterfalls and luscious verdant winter forest. Once past the round table picnic spot, we meander again on jeep track towards Constantia Nek, but turn back towards the start to end the run at just about 11 kms.

 

About 2h30 mins.

 

Recovery and Walking Groups will follow a slightly shorter route at a more modest pace.

 

 

MATES SATURDAY RUN – NEWLANDS FOREST

 

Start 07h00 from Newlands Forest Car Park (at the Helipad / VWS office on the M3 Union Avenue)

 

About 3 ½ hours.  Maybe 4.

 

Up to the Blockhouse, up Mowbray Ridge, Knife Edge, Minor Peak, direct route to top of Devil’s Peak then down to the Saddle, around Devils Peak and then a bit of Contour Path out to about Dark Gorge and back down the Silvertree Trail etc. 

 

Bring proper winter trail running gear, cell phone, water etc.

 

Bring ICE cold beer for afterwards.

 

Mike CEO of trail running  0823197250.  No sms es or emails.  Phone calls only. 

 

 

Also

BOTTER TRAIL RUN - 30 AUGUST 2014

For full information see www.quantumadventures.co.za

  

 SUNDAY 31 AUGUST 2014

TRAIL DU MONT ROCHELLE – FRANSCHHOEK - 31 AUGUST 2014

Mont Rochelle Private Nature Reserve http://www.traildumontrochelle.com/ (8/13/20km) .   Volunteer marshals and assistants are still required.

A MESSAGE FROM Ghaleed Nortje from Running the Cape.  You can contact Ghaleed on  runningthecape@gmail.com if you are keen to help.   This is an exciting new event over some spectacular terrain.  Not too far from the City either.

 

“Trail du Mont Rochelle trail run volunteers:

We are still looking for volunteers for the new trail run in Franschhoek

 

- Registration and timing personnel

- Marshals need for base of mountain.

- Marshals needed at start / finish area

 

Start time: 8:00AM

Finish time: 14:00PM

 

There'll be some reward ;)

Ghaleed”

 

MONDAY 1 SEPTEMBER 2014

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN – SPRING DAY RUN

 

Don’t forget our increasingly popular Monday evening trail run this coming Monday evening.  The idea is to meet at the Cape Union Mart in the Gardens Centre, Gardens at 17h30 at the latest.  Try and get there a bit earlier and check out the store and do some last minute shopping.  We will then depart in a few cars to Kloof Nek car park for an 8 – 10km run, starting as close to 17h45 as possible. 

 

This month we will be joined by top trail runner Andre (AJ) Calitz.  So come and join us and get some tips.

 

There will be two pace groups:  medium pace and slower pace.

 

Remember to bring a headlamp or torch as we may finish in the dark.

 

THIS RUN, LIKE ALL OUR K-WAY VOB TRAIL RUNS, IS OPEN TO EVERYONE, NOT JUST K-WAY VOB MEMBERS.

 

 

 

OTHER IMPORTANT DATES FOR NEW EVENTS THAT YOU SHOULD DIARISE

 

THE GIRAFFE CLASSIC – SATURDAY 20 SEPTEMBER 2014

 

This is a mystery run but should be seriously enjoyable.  The only clues I can give you are the following:

 

·         It will be about 20kms, although a longer option is available.

·         You may want to consider staying overnight afterwards as there will be some serious braaing and maybe even beer drinking, possibly even swearing, afterwards.  You can book your tent camp site or caravan at The Chapman’s Peak Caravan Park at www.capestay.co.za/chapmans-peak .

·         As you may have guessed it will take place in the Noordhoek area.

·         To unravel the mysteries of this run, contact The CEO of Trail Running on 0823197250.

 

 

“MATES” vs ‘K-WAY VOB TRAIL” LAWN BOWLS COMPETITION – 12 OCTOBER 2014

 

The CEO has formally thrown down the gauntlet for a fight to the death on the bowling greens.  We are assuming that the ageing nature on the MATES membership has brought this challenge about as they realise after Puffer that they are not an equivalent force to K-WAY VOB on the trails; certainly not the men, anyway. J  So we are agreeing to allow them to try and redeem some pride.  More seriously though, Mike is organising a day in which we can go and play in a fun family-type day with a few teams and just have a bit of a jol.  I think it is in Mowbray but all details will follow later.  Naturally, this is not actually limited to members of the two clubs.  All trail runners and their families are welcome.  And as always, you can get further details from Mike Ohlsson on 0823197250.

 

 

THE A4DABLE TRAIL CHALLENGE – 19 OCTOBER 2014

 

I say no more.  Put it in your trail running diary.  More details from The CEO of Trail Running – 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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Monday, August 25, 2014

K-WAY VOB TRAIL RUNNING: COMBINED EMAIL

 

Hi Everyone

 

A combined email today as I will be out of office until Thursday.  So with a bit of luck you won’t hear another peep from me until Friday.

 

 

TRAIL SHOP AND ANNOUNCEMENTS

 

PUFFER 2014

 

Another huge thank you to all those who turned out to help at out Puffer Support Table / Check Point at the gates of Cape Point so early on Saturday morning.  The table was a huge success again.  Fantastic turnout at the table and also a great turnout for the run afterwards.  We are slowly refining the processes of capturing the runners names as they come through and also perfecting a route.  In fact, we have already got a great route idea that will cut out the last few kms of tar next year.  The run will end at Gifkommetjie but a few extra kms of trail will be added to make up for it.  We will also try and keep the baboons out of the cars next year.  A special mention to the gorgeous Marilyn Monroe who was in attendance and certainly turned a few heads.  We were greatly honoured. And what would we do without the foghorn voice of the CEO?  Thanks everyone for a great morning.

 

If any helper or runner left anything in my car, please let me know.  I have a bag of stuff (Rebecca Lazarus and Steven Goodill, I know which stuff is yours……..the rest however…..I only have a vague idea).

 

 

 

TRAIL RUNNING ENTRIES

 

If anyone who has advertised previously still needs me to re-advertise.  Please let me know.  To prevent clogging the emails we now advertise once and then only re-advertise when requested.

 

CRAZY TABLE MOUNTAIN CHALLENGE FOR SALE

 

·         Tanya W├Ârner has a TMC TEAM entry for sale, R1200 (full price R1500, at R1200 your substitution costs are covered).  Substitutions opened on 1st August.  Please contact Tanya on stw@mweb.co.za if you’re interested.

 

·         Glenn Edwards has a SOLO entry for sale.  Glenn just to recover costs (R800 + R200 donation = R1000).  Substitutions are open until 3rd September.  Contact Glenn on 073 657 5988 or sailingglenn@yahoo.com .

 

 

 

PEACE RUN TRAIL RUN ENTRY NEEDED

 

·         Robynne McMartin is looking for a Cape Town "peace run" trail entry 22km happening on the 21st September.  Contact Robynne on rmcmartin@csc.com if you have one for sale.

 

 

 

TUESDAY 26 AUGUST 2014

 

MATES TUESDAY EVENING TRAIL RUN

 

Meet at Constantia Nek car park in time to start running at 18h00.

 

Out along contour path to Window Gorge. Back through through Cecilia Forest and Kirstenbosch and Cecilia Forest. 

 

11 / 12km rolling hills

 

75 – 90 minutes.

 

Bring headlamp / torch.

 

Bring ICE beers for after.

 

No emails, no sms es.  Phone calls only.

 

Mike Ohlsson CEO of trail running  0823197250

 

 

 

TUESDAY TRAILS

 

TBA

 

Contact Stuart McConnachie on mcc.stuart@gmail.com

 

 

DRIFTERS BUFF INOV-8 TRAIL RUNNING GROUP

 

TBA although I suspect they may take a break this week what with Beryl just having run Tuffer Puffer.


Contact Details:

Alister Penny - 0836586825
Beryl Penny - 0712679752

 

WEDNESDAY 27 AUGUST 2014

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date:  Wednesday 27 August 2014
Time:  ready to go at 5.45 pm sharp
Leaders:  Freda “Puffer Podium Finisher” Walters(run), John Damata (shuffle), Sandy Young  (walk)
Location:  Devil’s Peak
Route description: TBC
Duration and distance:  approx 90 mins, approx 9 km 
Shufflers:  John Damatawill 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:  Sandy Young 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:  Tafelberg Road (below Saddle)

Equipment
—        headlamp or torch essential;

—        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 throughout the day, 12–15 °C, wind W 30 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:  27 Aug:

 Ron Jessop & Grant McPherson

 

Also

NAMAQUA QUEST 4 DAY TRAIL RUN starts – 27 AUGUST 2014

See www.trisport.co.za

 

THURSDAY 28 AUGUST 2014

CELTICS THURSDAY WINTER TRAIL RUNS

Thurs 28 August: Meet at NEWLANDS FOREST starting at 18h00.

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

 

 

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.

 

HEADLAMPS COMPULSORY!

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SATURDAY 30 AUGUST 2014

·         K-Way VOB Longer Distance Group – No Run BUT MATES will be leading a Saturday run instead.

MATES SATURDAY RUN – NEWLANDS FOREST

 

Start 07h00 from Newlands Forest Car Park (at the Helipad / VWS office on the M3 Union Avenue)

 

About 3 ½ hours.  Maybe 4.

 

Up to the Blockhouse, up Mowbray Ridge, Knife Edge, Minor Peak, direct route to top of Devil’s Peak then down to the Saddle, around Devils Peak and then a bit of Contour Path out to about Dark Gorge and back down the Silvertree Trail etc. 

 

Bring proper winter trail running gear, cell phone, water etc.

 

Bring ICE cold beer for afterwards.

 

Mike CEO of trail running  0823197250.  No sms es or emails.  Phone calls only. 

 

 

 

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

 

Saturday 30 August 2014 Rhodes Memorial - King's Blockhouse

 

Route

From Rhodes Memorial towards King’s Block house via Heartbreak Hill and then descending towards Constantia Nek via Ascension Gulley, Woodcutters and along the boardwalks above Newlands Forest to the start.

 

Rendezvous and Start Time

RV in the Old Zoo Parking below Rhodes Memorial ready to start at 0715

 

Terrain and Distance

The start is a good warm up, and leads quite far round towards town on jeep track to link up with the end of the first leg of the Table Mountain Challenge. Heartbreak Hill (or variation) will take your breath away as we climb almost up to the King's Block House. Once at the turnstile, it's all downhill. Some single track before we meet up with the boardwalks that lead through the towering trees, passing the still abundant waterfalls and luscious verdant winter forest. Once past the round table picnic spot, we meander again on jeep track towards Constantia Nek, but turn back towards the start to end the run at just about 11 kms.

 

About 2h30 mins.

 

Recovery and Walking Groups will follow a slightly shorter route at a more modest pace.



Also

BOTTER TRAIL RUN - 30 AUGUST 2014

For full information see www.quantumadventures.co.za

  

 SUNDAY 31 AUGUST 2014

MATES TRAIL RUN – THE A4DABLE TRAIL CHALLENGE ROUTE

Running Saturday instead but watch Friday email just in case Dead Man or Mad Max decide to lead a Sunday run.

Mike CEO of trail running  0823197250.  No sms es or emails.  Phone calls only. 

 

TRAIL DU MONT ROCHELLE – FRANSCHHOEK - 31 AUGUST 2014

Mont Rochelle Private Nature Reserve http://www.traildumontrochelle.com/ (8/13/20km) .

 

 

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.   

 

 

SPRING DAY TRAIL RUN – 1 SEPTEMBER 2014

K-Way VOB will be holding its monthly trail run from Gardens Cape Union Mart store.  Nice to have it on what I consider to be the 1st day of Spring.  Meet at the Cape Union Mart store at 17h30.  Watch the emails for more details.

 

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 .

 

THE BATTLE UP BLAAUWBERG HILL – 14 SEPTEMBER 2014

 

THE FYNBOS TRAIL RUN – 13 / 14 SEPTEMBER

Here is a great alternative if you didn’t get into the TMC or are looking for something different.

Trail races have been added to the Funky Fynbos Festival in the Walker Bay Conservancy (previously just a mountain biking event).  There are now a 30km, 10km and 6km trail run options.

For full details go to http://www.fynbostrail.co.za/blog/?p=51

 

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/ .

 

MARLOTH MOUNTAIN CHALLENGE (SWELLENDAM) – 27 SEPTEMBER 2014

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

 

CEDERBERG TRAVERSE (INVITATION ONLY): 18 – 19 OCTOBER 2014

Date: 18 October - 19 October 2014
Venue: Sanddrif, Cederberg

Entry fee: R1 950 (by invitation only)

Race Program:
Friday 17 October -  Race briefing at Sanddrif: 6pm
Saturday 18 October
Race Start: 7am, continues to finish, approx 15-24 hours.
Sunday 19 October - Brunch and prizegiving

Race Info:
En route cut-offs at checkpoints (failing to make cut-off will result in being short-coursed)
Fully self-sufficient
Mapped route, not race marked
Pairs are encouraged for safety

If you wish to be invited, e-mail us your running CV of the past year.

Price Includes:
Camping at Sanddrif
Sunday brunch feast
Nature conservation fees
The run of a lifetime
All the usual services from Energy Events - Timekeeping, mountain medics, marshals, photos, lashings of abuse!

Limited Cottage bookings available, on request.
Energy Events

 

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

France has the Ultra-Trail Mont Blanc and Japan the Ultra-Trail Mount Fuji. Now South Africa has an event to match. Entries open today for the inaugural Ultra-Trail Cape Town, which at 100km with 4200m elevation gain and a cut-off time of 15 hours will be the most demanding race to happen in South Africa and one of the toughest in the world.  

The race, which takes place on 25 October 2014, will cover the iconic Cape Town landmarks of Lions Head, Signal Hill, Table Mountain, Houtbay, Llandudno, the Constantia Winelands and Kirstenbosch Nature Reserve.

The mastermind of the Ultra-Trail Cape Town and Summit Events founder, Nic Bornman, started planning the event over two years ago while living in Hong Kong. Whilst there he took part in and witnessed massive growth in the city’s vibrant ultra-trail running scene.  

“Trail runners are always seeking to cover more distance and to push their endurance levels,” explains Bornman. “As such, we believe that there is increasing emphasis on using trail running as a means of exploring and redefining what is possible for everyday people. Taking into account South Africa’s large community of runners who subscribe to this kind of thinking, there is a gaping hole locally when it comes to a large-scale Ultra-trail running event.”  

“Cape Town is consistently voted in the top three global destinations to visit and Table Mountain was recently inaugurated as one of the Natural Seven Wonders of the World, which is why it makes perfect sense to host what is anticipated to be South Africa’s largest Ultra-trail race in the Mother City.” 

The event will be broken down into three separate races, of which the two longer events have been graded and fully recognised by the International Trail Running Association. They are the main 100km Ultra-trail, the 62km Mountain-trail and the slightly more manageable 17km Urban-trail. 

The Mountain-trail race at 62km is not quite as challenging as the 100km race, but will still be aimed at fit and experienced runners who are comfortable spending a significant amount of time on their feet. The route has a 2900m gain and covers the same route as the Ultra-trail, excluding the Houtbay/Llandudno loop.  

Lastly, a 17km with a 900m gain, is the more manageable Urban-trail race, the route will cover some of Cape Town’s best known landmarks such as the Company Gardens, Greenmarket Square, the Bo-Kaap, Signal Hill, Lions Head and the lower contours of Table Mountain.  

The start and finish point for all three races will be at Cape Town High School in the city centre.  

“Cape Town is one of those unique cities where you cannot divorce the natural landscape from the urban environment,” says Bornman. “The route therefore weaves together Cape Town’s cultural, social and natural heritage. With the challenge of overcoming obstacles made up of the fabric of Cape Town’s iconic landscape, the stage is set for one of the world’s premier ultra-trails.” 

Contact:  For further information please contact Nic Bornman on nic@ut-ct.com or +27(0)727586477.

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

 

MERRELL HOBBIT TRAIL RUNS – 28 / 29 NOVEMBER 2014

For full details see www.mountainrunner.co.za

 

MUIZENBERG MOUNTAIN RUN – 29 NOVEMBER 2014

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

 

SSISA WORKSHOPS (SPORTS SCIENCE INSTITUTE OF SA)

       CAN STRENGTH TRAINING IMPROVE YOUR ENDURANCE ATHLETIC PERFORMANCE?

 

Workshop brought to you by the Sports Science Institute of South Africa (SSISA)

 

A very important, but often neglected area of training for endurance athletes is strength-work. In light of this - the Discovery High Performance Centre of the SSISA will be hosting a workshop specifically geared at strength training for endurance performance.

 

This informative workshop will take place at the SSISA’s conference centre, Boundary Rd Newlands on Tuesday 26 August, 17h30 for 18h00 and will discuss the benefits of strength training for runners, cyclists and triathletes. The workshop will be no longer than 90 minutes and entrance fee is R65 pp.

 

Presentations from exercise physiologists, Benoit Capostagno and Dr Michael Posthumus promise to provide highly relevant advice to assist all levels of endurance athletes improve their performance. The evening will also include the latest information on the newly developed Grucox eccentric cycling ergometer, which can provide a unique training stimulus for endurance athletes.

 

Tickets are available on  https://event.in2events.co.za/ssisas-event .  With limited seats available and great lucky draw prizes up for grabs - be sure to secure your place now!

 

Ends

 

 

HIGHLY RECOMMENDED SPORTS MASSAGE THERAPISTS

Please note that these are massage therapists who have been recommended by trail runners who run in our groups:

Southern Suburbs:                                           -      

·         Amy from Rub Therapyhttp://www.holisticpages.co.za/amy-sasman .  Practice is based in Punts estate , Diep River:  “I have been working for myself for the last 5 months but I have almost 5 years experience in the field , with a coaching science background as well. I have worked with a couple of running clubs before as well as soccer and hockey teams , doing pre/post event injury management etc.  My practice is called rub therapy -  rehabilitate| your | body Email : rub.bookings@gmail.com Contact : 082 347 1284 .”

·         Sandy Smith who is based in Kirstenhof.  Her tel. no. is 073-435-3647 and her email address is sandrabrink@hotmail.com.

·         While not specializing in sports massage, I have found the Light and Healing Centre (http://www.lightandhealing.co.za/) to give excellent full-body massages at a very low rate.  I’ve had very good ‘tough’ massages, with mention of emphasizing legs, from both male and female (blind) masseurs there.  I recommend it to anyone. The masseurs (euses) are thoroughly trained. And it’s rewarding for them, as well as oneself. Larry Jenkins

·         Dhansay & Roberts Biokineticists (including sports massage)  – Fayaadh Dhansay  Tel: 021 827 1048 Cell: 083 384 8284 Address: 86 Princessvlei Road, Plumstead, Cape Town, 7801 / Facebook:  www.facebook.com/DRBioSA  / Twitter:       www.twitter.com/DRBioSA  / Bookings:   www.drbio.setmore.com

City / Sea Point / Green Point:                         

 

 

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.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:

  • 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.

 

Have a great week Everyone.

Cheers

Tim

 

TIM BELLAIRS CFP®

Wealth Manager  |  Nedbank Private Wealth  |  Nedbank Clocktower  Clocktower Precinct  V&A Waterfront  Cape Town  8001

Tel +27 (0)21 416 6792  |  Fax +27 (0)21 416 8792  |  Cell +27 (0)82 321 0299  |  Web www.nedbankprivatewealth.co.za

 

Assisted by:  LITHAKAZI RAPIYA | Tel  +27 (021)416 7161

Fax  +27 (021)416 8194 | Email  lithakazir@nedbankprivatewealth.co.za

 

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