NEXT K-WAY VOB MONDAY CITY BOWL TRAIL RUN – 6 OCTOBER 2014
Our next City Bowl trail run will be held on Monday 6 October 2014.
ALL TRAIL RUNNERS (and would-be trail runners) WELCOME. NOT JUST K-WAY VOB MEMBERS.
We gather at the Gardens Centre Cape Union Mart store at 17h30 at the latest. Try and get there early so you can have a look around the shop and do a little shopping.
From there we jump into a few cars and this time we will head up to our old start at the top of Molteno Road. If you are running late then you can go straight there. We will do a 75 – 90 minute run along the paths and trails below Tafelberg Road. Jeep track and single track. If we are too late to head back to the Cape Union Mart store before closing time we will run back to the cars at Molteno Road and organise to collect the other cars from there.
This is the brainchild of the CEO so there will be beer involved somewhere…….probably quite a lot of it. This is a fun, family day and is not intended to be a serious sporting event although, no doubt, there will be some competitiveness and sledging on the bowling greens. Teams will be picked on the day.
EVERYONE WELCOME. It is not just for MATES and K-WAY VOB members. Bring the family along. Mike won’t swear…….he promises.
Where: Mike has tried to explain to me exactly where the venue / bowls club is but if anyone has heard him giving route descriptions before a run you will know that I am lucky to be able to identify the right city, let alone suburb. It is somewhere just below the railway line in Mowbray. It is called Jaggers Bowling Club, 39 Strubens Road, Mowbray (close to Mowbray Station).
Start 09h00 on Sunday 12 October 2014. Pretty much all morning and I imagine it will probably go on all day.
Dress: Casual (bowling whites are not required). BUT you must wear FLAT SHOES or go barefoot. NO HEELS PLEASE (Sandra).
Bowls will be provided by the club.
Braai fires will be provided so bring stuff to braai.
CASH BAR provided so please don’t bring your own booze. We are keen to support the bar because they are letting us use the club.
TUESDAY 30 SEPTEMBER 2014
This is the MATES Tuesday Trail Time Trial Contour Path Route. This is the route they were doing most winter and is MUCH easy than the traditional MTTTT route.
This one heads over to Window Gorge via the lower route through Cecilia Forest and Kirstenbosch, up the steps at Window Gorge and then flat-stick back along the contour path.
Starts 18h00 sharp but slower runners are welcome to start earlier but must time themselves. Headlamps may still be necessary for the last section.
Venue: Constantia Nek car park.
For more in contact the CEO Mike 0823197250 . No emails and no sms es. Phone calls only.
We welcome Rod Prodgers back to SA who has been on his, now annual, sabbatical abroad for months. Welcome home Rod. Great to have you back.
Date: Wednesday 1 October 2014 Time: ready to go at 5.45 pm sharp Leaders: Rod Prodgers (run), Christo Steyn (shuffle), Robyn Lawrence (walk) Location: Newlands Forest area Route description: TBA Duration and distance: approx 90 mins, approx 9 km Shufflers: Guy Meredith 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: Christo Steyn 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: Newlands Forest car park Equipment — headlamp or torch still necessary;
— water/energy drink/munchies — clothing/gear: long-range weather forecast cloudy skies with scattered rain, 15–20 °C, wind W 22 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: 1 Oct:
Leonie Joubert and Dave Jones
THURSDAY 2 OCTOBER 2014
CELTICS THURSDAY SUMMER TRAIL RUNS
Thurs 2 October: Meet at NEWLANDS FORESTstarting at 18h00
Newlands Forest, Plumpudding Hill, Rhodes Memorial Loop.
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.
TABLE MOUNTAIN TRAILERS (K-Way VOB Medium Distance Trail Group)
Please note the change in start time. 06h30 start NOT 07h00.
14km CONSTANTIA VALLEY GRAPE RUN ROUTE
Rendezvous and start time Please note that this time we are running on a Sunday. We will meet at the Constantia Sports Complex, at the K-Way VOB parking (at the Cricket Club side) – ie park immediately to the left when you enter the complex, ready to start at 6.30 am
Mike is looking for someone to help him lead. He is racing on Saturday so will be running slower on Sunday. If you can help then give him a call.
Start Time and Place
07h00 sharp from Constantia Nek car park.
Out along the lower paths through Cecilia Forest, Kirstenbosch and Newlands Forest. Back along the contour path.
3 – 3.5 hours
20 – 22km
Bring ICE COLD beer for afterwards
Mike [ CEO of trail running]
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 firstname.lastname@example.org or email@example.com to let me know so that I can post the details.
THE BIBLE INSTITUTE FUN TRAIL RUN – 11 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.
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
THE A4DABLE TRAIL CHALLENGE – 18 OCTOBER 2014 (NOTE THE DATE CHANGE – IT IS ON SATURDAY 18 OCTOBER, NOT SUNDAY 19 OCTOBER AS PREVIOUSLY ADVERTISED)
I say no more. Put it in your trail running diary. More details from The CEO of Trail Running – 0823197250.
CONSTANTIA VALLEY GRAPE RUN – 19 OCTOBER 2014
K-WAY VOB’s flagship run some road and some vineyard running.
See flyer attached.
MATROOSBERG TRAIL CHALLENGE AND SKYMARATHON® - 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 firstname.lastname@example.org or +27(0)727586477.
Steenberg Farm is hosting a 5km/10km Trail Run at Steenberg Estate on the 08th November 2014. Flyer available but is 3MB so will be sent out only on request. They are opening the lawns after the race for BYO picnic with live music, food stalls; wine tasting; boules competition and more. There will be great prizes for best dressed, lucky draws and prizes for the winners. A portion of the proceeds go to TSiBA Education. More information can be found on www.steenbergfarm.com, FB SteenbergEstate, or Twitter @SteenbergWines.
Please note that these are massage therapists who have been recommended by trail runners who run in our groups:
Southern Suburbs: -
·NEW listing but has been operating for some years now!!!!!! Operates in the Bergvliet area. Nicole Walder. To book an appointment or find out more info you can contact Nicole on 0826997863 (leave a message or WhatsApp if necessary - she will get back to you asap). Nicole is personally known to the K-Way VOB and MATES groups and is highly recommended.
·Amy from Rub Therapy. http://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 : email@example.comContact : 082 347 1284 .”
·Sandy Smith who is based in Kirstenhof. Her tel. no. is 073-435-3647 and her email address is firstname.lastname@example.org.
·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
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.
K-Way VOB Trail Running
Cell: 082 321-0299
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