Friday, October 31, 2014

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

 

TRAIL SHOP AND ANNOUNCEMENTS

 

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN – 3 NOVEMBER 2014

 

Don’t forget the K-Way VOB City Bowl Trail Run on the evening of 3 November 2014.  This will be the final city bowl trail run for the year.  Next year we have plans to start doing this run twice a month but these plans will be rolled out in due course.

 

On Monday 3 November we will meet at Kloof Nek car park and do a run from there.  In the leadership mix will be the likes of Freda Walters, Gregg Smith and Jeff Shapiro.  I (Tim) will be there but in a walking capacity only.  So if any runners have lazy, non-running partners who they are trying to introduce to the world of trail then they are welcome to bring them to join me for a stroll around the trails for 60 – 75 minutes.

 

Start 17h45 from Kloof Nek car park in front of the SANParks info centre.

 

 

THREE PEAKS SUPPORT

 

Saturday is Three Peaks Day.  There are plenty of places to get out there and support the runners.  One runner in particular is deserving of some “special treatment”.  A thoroughly unfit and unusually pap CEO, Michael Ohlsson – chairman for life of MATES and CEO of trail running – will be running again this year.  Under normal, fit circumstances Mike will battle with “muscle spasms” (Jeff).  One can only wonder, with delight, what will happen tomorrow in his current condition.  He has asked if as many people as possible can come out to cheer him on.  But he has specified that people must be nice to him like he usually is to them.  You don’t have to be a MATES member to show him support.  He says he thoroughly respects all other club members, K-Way VOB, Celtics, AAC etc especially road runners who try their hands at trail.  Andrew G and Desmond, you must remember the rousing support he gave you at Kloof Nek during the TMC?  So you are strongly encouraged to get out there and show him the same respect that he usually shows you.  J  If you are feeling particularly energetic you can join Flippie and Stephen et al up at the check point at Maclears Beacon (take beer).

 

 

FRIDAY 31 OCTOBER 2014

HALLOWEEN DAY TRAIL RUN – 31 OCTOBER 2014

5 / 7.5 / 12.5 / 15km routes

www.dirtopia.co.za

HALLOWEEN FOREST NIGHT RUN – MURATIE WINE ESTATE – 31 OCTOBER 2014

5 / 7km routes

www.dirtopia.co.za

 

SATURDAY 1 NOVEMBER 2014

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

No run. – Please attend Table Mountain Trailers instead.

http://vobtrail.blogspot.com .

 

 

TABLE MOUNTAIN TRAILERS (K-Way VOB Medium Distance Trail Group)

 

CONSTANTIA NEK – RESERVOIRS -  AQUEDUCT – BACK VIA SMUTS TRACK

 

This Saturday we will do a route from Constantia neck via Smuts track to the dams, on to the aqueduct, and back via the Smuts track. Starting at 06h30.

 

Brief Description of Route

From the Constantia Neck parking, run up the single track past the ‘Bailiff cottage’ and turn right onto the Smuts track. At the top of Nursery Ravine turn left to the Hely-Hutchinson reservoir, over the wall, and onto the track that leads to the aqueduct, - and then joins Smuts Track. The recovery group takes the single track to the top of Skeleton Gorge and then returns to Constantia Neck via Smuts Track. See attachment hereto.

 

Rendezvous and Start Time

RV in the Constantia Neck parking opposite the Constantia Neck restaurant, - in time to start running at 06h30.

 

Terrain and Distance

The usual uphill start up the single track up to the ‘Bailiff cottage’ .  Thereafter, good and easy single and Jeep tracks .   More or less 12 km taking in the region of about 3.0 hours (maybe a bit longer).  Please see the attached route map.

 

How to get there?

From the Constantia side head up towards Hout Bay. At the circle, go three-quarters round and park at the Constantia Neck parking opposite the Constantia Neck restaurant.

 

Recovery Group

The recovery group will run over a slightly shorter route of about 10 km.

 

Walking Group

There will be a walking group.

 

IMPORTANT:

Please make sure to bring enough water ie. minimum 1L for the duration of the run.

 

K-Way VOB's Medium Distance Trail Group 
Webbsite:http:// www.kwayvob.co.za
Blog: 
http://vobtrailwrg.blogspot.com/

 

Warning:  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.

 

Also

THREE PEAKS  - you either know about it and are in or you don’t and you aren’t.

and

WILDE BAINS TRAIL RUN – BAINS KLOOF – 1 NOVEMBER 2014

8 / 15km routes

Contact Pieter van Wyk of Gravel Travel pvanwyk@ibits.co.za

www.graveltravel.co.za

 

 SUNDAY 2 NOVEMBER 2014

MATES SUNDAY TRAIL RUN

 

CONSTANTIA NEK TO THE BLOCKHOUSE AND BACK

 

Start at 06h30 at Constantia Nek car park.

 

Out to the King’s Blockhouse along the lower route through Cecilia Forest, upper Kirstenbosch (please carry your Botanical Society card if you have one) and Newlands Forest.  Back along the contour path.  For shorter options you can elect to cut up to the contour path at any stage on the way out.

 

About 22km  3.5 hours.

 

Take water just in case.

 

More important:  Bring ICE COLD beers for after.

 

For more details phone Mike on 0823197250.

 

NO smses NO emails ONLY phone calls. 

 

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, October 28, 2014

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFO


Hi Everyone

 

TRAIL SHOP & ANNOUNCEMENTS

 

NEW ADDITION TO HIGHLY RECOMMENDED THERAPISTS

 

We have a new addition to the recommended therapists (massage, physio, lyno….etc) near the bottom of this email.  It’s our first one in the Helderberg area.  Check of the details for Anneline Viuljoen in Strand below.

 

 

A MESSAGE FROM SANDY MAY (REPEAT)

 

Dear Friends and Colleagues

 

I started trail running in 2010 and wished I had discovered it earlier in life. It has allowed me to explore the beautiful  fynbos on the mountains around my home village of Hout Bay as well as those elsewhere in the Cape Peninsula. It has also allowed me to travel to other parts of South Africa and explore what Nature has offered there. But I now face my biggest challenge since I started trail running, a 250 km unsupported race over 6 days in the Kalahri Desert with 8+ kg on my back  in just over 2 weeks You can read more about it at http://www.extrememarathons.com/KAEM/KAEM_index.html

 

I have decided that I cannot do this only for myself, so I would like to use it to raise funds  for a charity, Solomon's Haven,  that I have supported for the last five years. I have a flyer available that explains the wonderful dedication that Maria and Alec do for children  who have been abused, neglected or abandoned by their own families. 

 

If you feel inspired after reading this to sponsor me and in doing so, please deposit your donations (whatever amount-every bit helps) into the following bank account for the education of these children. 

 

Solomon’s Haven Education

Nedbank Hout Bay

b/c  167609

a/c  1003316581

 

Please use the reference KAEM when doing so.

 

Kind regards

Sandy May

 

 

 

TUESDAY 28 OCTOBER 2014

 

MATES MTTTTC

 

This week is the MATES Tuesday Trail Time Trial Contour Path Route.  This is a circular run out to Window Gorge and back.  One way is contour path and the other way is through Cecilia Forest and Kirstenbosch.  We will let you know which way round later this week.

 

Mike will be late so I (Tim) will be there in the Constantia Nek car park at 17h45 to take down names and start the stopwatch at 18h00.  Mike will join us as soon as he can.

 

Slower runners are welcome to start earlier but you must time yourself (and you need to know the route, of course).

 

For more details contact Mike Ohlsson on 0823197250.  Phone calls only.  No SMSes or emails.

 

 

DRIFTERS BEGINNER TRAIL RUNNING GROUP

 

“This Tuesday we are going to be starting just below Devils Peak, and I will be the car guard for the evening as that unfortunately is not a very safe place for the cars. 

I will be our first car guard and it would be great if we could get other volunteers to play car guard at certain runs as to get to more trails we need to park at slightly unpopulated areas...I ran the 'Matroosberg Sky Marathon' so I will gladly take the first watch ;-)

We will be running up towards Devils Peak and then turning left at some point to head toward the Kings Block House...and then we will turn around at some point and head back the way we came so basically out and back.


Venue - Park just below the Devils Peak signpost (Tafelberg Road)
Date -  Tuesday 28th October
Distance - +- 8km
Start  -  6:30pm
Finish - +-8pm

Contact Details:

Alister Penny - 0836586825
Beryl Penny – 0712679752”

 

WEDNESDAY 29 OCTOBER 2014

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date:  Wednesday 29 October 2014

Time:  ready to go at 5.45 pm sharp

Leaders:  Cher Vossberg (run), Sandy Young (shuffle), Cheryl Jenks (walk)

Location:  Silvermine North

Route description:  This week’s route description has been pared to the bone, but the running will be unabridged: from the start at the northern entrance we head up on to Steenberg Ridge, along some fun hiking path gambolling, past the Elephant’s Eye turn-off, over to the Blackburn Ravine look-out for the sunset over Hout Bay, then back past the reservoir to hurtle down the River Walk. Sunset is at 7.12 pm.

Duration and distance:  approx 90 mins, approx 9 km
 
Shufflers:  Sandy 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:  Cheryl Jenks 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:  Silvermine North parking area (click for Google Maps)

Directions:  Approaching from the north (city): Take the M3 Blue Route out of town and at the traffic lights at the very end of the freeway (Westlake), turn right into Steenberg Rd and after about 2 km head left up the M64 Ou Kaapse Weg. At the top of the pass turn right towards the viewpoint/reservoir entrance to the reserve. Park outside the boom, which is locked at 19h00. Approaching from the south (Fish Hoek): take Ou Kaapse Weg to the very top and turn left into the entrance.

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 partly cloudy skies, no rain, 17–23 °C, wind W 20 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 Oct:

Jacqui Dallimore & Jo Sage

 

 

THURSDAY 30 OCTOBER 2014

CELTICS THURSDAY SUMMER TRAIL RUNS

Thur 30 Oct: Meet at CONSTANTIA NEK in time to start running at 18h00.

Upper Cecilia Forest, Contour Path, Kirstenbosch, Lower Cecilia loop.

Meet in the parking area immediately adjacent to the traffic circle on Constantia Nek.

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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FAIRVIEW DRYLAND TRAVERSE – 30 OCTOBER TO 2 NOVEMBER 2014

For full details view www.drylandtraverse.co.za          

 

FRIDAY 31 OCTOBER 2014

HALLOWEEN DAY TRAIL RUN – 31 OCTOBER 2014

5 / 7.5 / 12.5 / 15km routes

www.dirtopia.co.za

HALLOWEEN FOREST NIGHT RUN – MURATIE WINE ESTATE – 31 OCTOBER 2014

5 / 7km routes

www.dirtopia.co.za

 

SATURDAY 1 NOVEMBER 2014

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

No run. – Please attend Table Mountain Trailers instead.

http://vobtrail.blogspot.com .

 

 

TABLE MOUNTAIN TRAILERS (K-Way VOB Medium Distance Trail Group)

 

CONSTANTIA NEK – RESERVOIRS -  AQUEDUCT – BACK VIA SMUTS TRACK

 

This Saturday we will do a route from Constantia neck via Smuts track to the dams, on to the aqueduct, and back via the Smuts track. Starting at 06h30.

 

Brief Description of Route

From the Constantia Neck parking, run up the single track past the ‘Bailiff cottage’ and turn right onto the Smuts track. At the top of Nursery Ravine turn left to the Hely-Hutchinson reservoir, over the wall, and onto the track that leads to the aqueduct, - and then joins Smuts Track. The recovery group takes the single track to the top of Skeleton Gorge and then returns to Constantia Neck via Smuts Track.

 

Rendezvous and Start Time

RV in the Constantia Neck parking opposite the Constantia Neck restaurant, - in time to start running at 06h30.

 

Terrain and Distance

The usual uphill start up the single track up to the ‘Bailiff cottage’ .  Thereafter, good and easy single and Jeep tracks .   More or less 12 km taking in the region of about 3.0 hours (maybe a bit longer).  Please see the attached route map.

 

How to get there?

From the Constantia side head up towards Hout Bay. At the circle, go three-quarters round and park at the Constantia Neck parking opposite the Constantia Neck restaurant.

 

Recovery Group

The recovery group will run over a slightly shorter route of about 10 km.

 

Walking Group

There will be a walking group.

 

IMPORTANT:

Please make sure to bring enough water ie. minimum 1L for the duration of the run.

 

K-Way VOB's Medium Distance Trail Group 
Webbsite:http:// www.kwayvob.co.za
Blog: 
http://vobtrailwrg.blogspot.com/

 

Warning:  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.

 

Also

THREE PEAKS  - you either know about it and are in or you don’t and you aren’t.

and

WILDE BAINS TRAIL RUN – BAINS KLOOF – 1 NOVEMBER 2014

8 / 15km routes

Contact Pieter van Wyk of Gravel Travel pvanwyk@ibits.co.za

www.graveltravel.co.za

 

 SUNDAY 2 NOVEMBER 2014

MATES SUNDAY TRAIL RUN

 

CONSTANTIA NEK TO THE BLOCKHOUSE AND BACK

 

Start at 06h30 at Constantia Nek car park.

 

Out to the King’s Blockhouse along the lower route through Cecilia Forest, upper Kirstenbosch (please carry your Botanical Society card if you have one) and Newlands Forest.  Back along the contour path.  For shorter options you can elect to cut up to the contour path at any stage on the way out.

 

About 22km  3.5 hours.

 

Take water just in case.

 

More important:  Bring ICE COLD beers for after.

 

For more details phone Mike on 0823197250.

 

NO smses NO emails ONLY phone calls. 

 

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.   

 

STEENBERG TRAIL AND FUN DAY – 8 NOVEMBER 2014

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.

See flyer attached.

CAPE POINT NATURE RUN – 9 NOVEMBER 2014

5, 11/13, 24 AND 35km routes

Contact Esti Pretorius at Energy Events CP 021 424-4579

info@trailrunning.co.za

www.capepointrun.co.za / www.trailrunning.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 .

 

THE GIANT’S CUP (DRAKENSBERG) – 22 / 23 MAY 2015

 

Entries now open for this event:  http://www.thegiantscup.co.za .

 

 

SSISA WORKSHOPS (SPORTS SCIENCE INSTITUTE OF SA)

TBA

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:                                           -      

·         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 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:                         

Helderberg Area:

 

·         Anneline Viljoen is a physiotherapist in the Strand who also specialises in lynotherapy. Highly recommended by Johan and Azanne van Wyk.  She has a keen interest in sport, and sees runners and cyclists on a daily basis. She has done sport massages at stage events such as the Cape Epic, and she is highly recommended for the treatment of injuries, recovery programs, sport massages, or simply to resolve running niggles. Her contact number is 021 854 8652 or you can find her on Facebook.

 

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:

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 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.

·         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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