Friday, November 28, 2014

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

FRIDAY 28 NOVEMBER 2014

MERRELL HOBBIT TRAIL RUNS – 28 / 29 NOVEMBER 2014

For full details see www.mountainrunner.co.za

 

SATURDAY 29 NOVEMBER 2014

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

SILVERMINE NORTH-WEST STARTING AT THE BOTTOM OF THE WAGON TRAIL

 

Run Leader

 

Gavin Goldblatt.

 

083 628-6396

 

Start Time and Place

 

Meet at the corner of Silvermine Rd and Ou Kaapse Weg at 6:00.

 

Route

 

We will run up the Old Wagon Trail until we can dogleg left to follow a single track through a Mimetes forest to the lookout over San Michelle. Then a steep slog back and up to the top of Noordehoek Peak, the high point of the run, where we will admire the view and rest our shaky legs before a fast run along the Dragonback path down to the saddle and back up the other side to Elephants Eye Cave where we will regroup, rehydrate and regain our composure. We will then head down the shortcut to Silvermine Dam where those who wish can cool off, followed by a fast downhill along the Mountain Bike Path curving right around the flank of the mountain to where we will eventually turn off back onto the Old Wagon Trail and the last downhill gallop to our cars. Probably 21km, plus minus, and probably around 1km of total altitude gain and it should take us about 3 hours. All runnable except perhaps 300m of Noordehoek Peak with views of both oceans, pristine fynbos single track and a nice mix of technical and fast runnable. We will do it fairly slowly with plenty of regroups, and if anyone is struggling they can cut out about 3km by waiting behind at the intersect of the Elephants Eye loop - as long as they tell me when doing that. As I will be leading from behind this should be easy enough:-)

 

Distance

 

About 21km

 

Running Time

 

About 3 hours.

 

 

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE TRAIL GROUP)

 

CAPE POINT – OLIFANTSBOS ROUTE

 

Saturday 29th November 2014: Cape Point- Olifantsbos route

 

After last Saturday’s strenuous mountain run we have an easy almost flat route to look forward to. Probably our most beautiful fynbos route.

 

Brief Description of Route

Circular route starting from Olifantsbos parking area along the shipwreck trail then turning inland to Sirkelvlei and back along the Mimites ridge.

 

Rendezvous and Start Time

RV at 0700 at the Olifantsbos parking area inside the Cape Point Nature Reserve.

The gates to Cape Point open at 0600 and it is about a 20 minute drive to Oifantsbos from there.

Note entry is now R110 but it is far better to purchase  a “My Green Card” for the same amount which then gives you 12 entries to Cape Point, Silvermine, Boulder’s Penguins, and Oudekraal.
2 ID size photos and proof of residence in Cape Town are needed.

 

Terrain and Distance

Flat beach run then single track bush trails with only minor hills.  Distance approximately 11kms.

 

Recovery Group

The recovery group will follow a slightly shorter route at a more modest pace!

 

Walk/Run Group

The walking group will follow a similar route to that of the Recovery Group

 

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

MUIZENBERG MOUNTAIN RUN – 29 NOVEMBER 2014

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

 

VWS OPEN DAY – 29 NOVEMBER 2014

VWS Open Day will take place on Saturday 29 November 2014 at the Newlands Forest Fire Station.  

 

The day will include fun activities for the whole family, from helicopter displays, fire-truck rides, snake shows, demonstrations, abseiling and much more.   Entry is free and donations are welcome, we hope to see you there.

 

We have been so busy with fires on Signal Hill and Glencairn / Fishhoek that we need a little extra help with Open Day promotion.  Information can be found on the attached flyer,  please pass this on to friends and family who might like to attend, thanks in advance.  

 

You can find us on social media;

Twitter – @vwsfires 

Facebook Fan Page - https://www.facebook.com/VolunteerWildfireServices 

Open Day Event invitation - https://www.facebook.com/events/788119617875029

Youtube (Open Day) - https://www.youtube.com/watch?v=CCoxYPutS9U 

 

If you are inspired by events at Glencairn and would like to join the VWS then please watch the following video, come to Open Day and chat to the guys (and girls), we will capture your information and give you a call when we start training season again - https://www.youtube.com/watch?v=sZiXsslQX0E 

 

Kind regards

 

Richard 

 

Richard Stubbs - VWS
[VWS Newlands Station Manager]
Mail: newlands@vws.org.za
Web: http://www.vws.org.za 
Cell: +27 82 775 5740
Want to help? Click HERE

 

 SUNDAY 30 NOVEMBER 2014

MATES SUNDAY TRAIL RUN

 

CAMPS BAY BEACH / THE GLEN / KLOOF NEK / KLOOF CORNER / INDIA-VENSTER / AND BACK (MAYBE DOWN PLATTEKLIP)

 

Paul Mitchell is leading - 0823355634.

 

Cher Vossberg and Claire Hoving will be leading a slower group over a slightly shorter distance.  Mike will probably be somewhere behind them.

 

Start at 07H00  from the grass at Camps Bay Beach just opposite Caprice (on the Cliton end of the Camps Bay section of Victoria Drive.

 

Route:  As in the heading.

 

Paul says it is about 2kms J  Sure: 1km straight and 1km straight down.  But a lot more kms along the way.  The point is that it is not a long run distance-wise but it will take a while to complete it.

 

Take water and snacks just in case.  Also make sure you’ve got something warm (waterproof if it’s raining).

 

More important:  Bring ICE COLD beers for after.

 

For more details phone Mike on 0823197250.

 

NO smses NO emails ONLY phone calls. 

 

 

TRAIL HOUNDS BEACH RUNS –30 NOVEMBER 2014 (and then each Sunday morning thereafter)

Please contact with Bronwyn Booth for details. 

We at Trail Hounds are starting beach runs, which will be every Sunday morning (7 am). Initially the runs will only be about 4kms in order to ensure that the dogs get fit slowly.

For more information contact Bronwyn Booth at bronb03@hotmail.com or check out www.trailhounds.net .

 


 
WEATHER FORECAST

I am having some cut and paste issues today so no pretty pictures.  Could be my internet connection; could be the hangover.  But Tokai / Silvermine comes up as partly cloudy on Saturday morning.  A light south-south-easter (but carry a windproof top).  But it should be warm.  18º at 06h00 and 21º by 09h00.  No rain forecast.

 

A LITTLE WEEKEND HUMOUR PICKED UP BY RANDOLPH MORT

http://ultrarunnerjoe.com/2014/09/21/how-to-tell-a-trail-runner-from-a-hipster/

A little bit of humor here.  Many of you may have noticed the striking similarities between trail runners and modern-day hipsters.  Here is a quick guide to help you differentiate between the two:

1.      A trail runner’s trucker hat has sweat stains on it.

2.      Due to the athletic, muscular build of their legs, a trail runner cannot fit into skinny jeans.

3.      A trail runner showers in the creek or with baby wipes; a hipster showers at the YMCA or not at all.

4.      A trail runner drinks whatever beer is available at the finish line, but will wax poetic about craft beers on non-race days.  A hipster will wax poetic about craft beers, but will drink PBR at any given time.

5.      Trail runners use hydration packs or race giveaway bags; hipsters use messenger bags.

6.      A hipster wears actual Ray Bans.  A trail runner wears fakes that cost $2.99 at a gas station (or were a freebie from a race).

7.      A trail runner will have more visible foot blisters/calluses while walking around in his/her Birkenstock sandals.

8.      A trail runner has a well-groomed beard; a hipster has a…who am I kidding, their beards are equally out of control.

9.      Hipsters ride bikes.  You will only catch a trail runner on a bike if they’re cross training or their feet are too swollen from their last 100 to fit into shoes.

10.  Hipsters only eat free range organically grown food. Trail runners eat whatever you put within reaching distance.

11.  Hipsters wear tacky sweaters to make a statement.  Trail runners wear tacky sweaters because they forgot how cold it is on the top of a mountain and that’s all they could find in the abandoned shed.”

 

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

 

Cheers

 

Tim

 

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

 


You received this message because you are subscribed to the Google

 

Groups "K-Way VOB Trail" group.
 
To subscribe to this group because you do want to receive this email, send a blank (subject and main body) email to vobtrailrunners+subscribe@googlegroups.com
 
To unsubscribe from this group because you do not want to receive this email any more, send a blank (subject and body) email to vobtrailrunners+unsubscribe@googlegroups.com

 



Wednesday, November 26, 2014

K-WAY VOB TRAIL RUNNING: OMISSIONS


Hi Everyone

 

Sorry, in my fevered state and hurry to get the email out yesterday I omitted a couple of things.  Here they are and then I will shut up until Friday:

 

CAR KEY FOUND ON THE MOUNTAIN

 

A car key has been found on the concrete road on Table Mountain between the Alexandra and Victoria dams.  Just to clarify, if you are heading up the jeep track to the top of the mountain from Constantia Nek it eventually becomes a concrete road.  As you get to the top you get the De Villiers Dam on your left, then the Bailiff’s Cottages (Hoerikwaggo Cottages) on your right and then the Alexandra Dam and the Victoria Dam on your right before reaching the Woodhead Dam.  So if you have been up in that area recently (or know of anyone) and lost a car key on that route, you can contact Tim Wade on (021) 797-0725 or penguinproducts@gmail.com .

 

 

TRAIL RUNNING SHORTS SPECIAL

 

Times are tough and Christmas is coming.  These are proving popular.  So JT is extending her “special” on shorts (particularly good for trail running) date till 5th December 2014

They close up for the annual holidays on the 19th December, so would like to get all orders out….

 

Colours:

Black / Royal / Red / Yellow / Jade / Sky / Grey / Navy

 

Price:

1@ R195 per pair

2@ R370.00 (R185.00 per)

 

Cuts:

Regular crotch/length

Hipster / Short length

Hipster / Regular length

 

Any others….normal prices…

 

Orders collected at:

1st Floor, Sunrise Building, 55 Morningside Drive, Ndabeni, 7405

Tel: 021 531-4538 / Email jantee@telkomsa.net

 

Follow directions to FREELINE or SUE FARMER

1st Floor Sunrise Building BEHIND Sunrise House

 

Cheers

 

Tim

 

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

 



Tuesday, November 25, 2014

K-WAY VOB TRAIL RUNNING: COMBINED EMAIL


Hi Everyone

 

Sorry about the lack of email yesterday.  Once again, bedridden with a touch of the bronchitis which is doing the rounds.  So here is a combo of yesterday’s and today’s emails.

 

I know I have a whole bunch of trail emails to respond to as well.  My apologies.  I will get there asap.

 

 

 

TUESDAY 25 NOVEMBER 2014

 

MATES MTTTTC

 

This is the Contour Path alternative for the Mates Tuesday Trail Time Trial.

 

Meet in the Constantia Nek parking lot in time to start running at 18h00.

 

A nice combination of single track and jeep track in a loop through Cecilia Forest and Kirstenbosch and then back along the contour path.

 

Just over 11kms.

 

For more info contact Mike 0823197250.  No SMS es and no emails.  Phone calls only.

 

 

DRIFTERS BEGINNER TRAIL RUNNING GROUP

 

Venue - Table Mountain
Date -  25th November 2014
Distance - +-9km
Start  - +-6:30pm
Finish - +-8pm

Meet right at the end of Tafelberg Road and we desperately need a car guard so if you are not able to run at the moment or just feel generous we need a volunteer as car guard.  We will leave who ever takes on the job with Misty my female Pitbull.  She is intimidating to strangers and will keep you company.  Otherwise you are welcome to bring a friend to help you.  It will make us all feel safe and then we can run without worry...contact Alister or myself to offer yourself as car guard...

The run will start at the end Tafelberg Road at the 'Saddle Path' so the last trail leading up onto to contour path.  From there we will run up to the contour path and along toward the 'Kings Block House' we will head toward the 'Block House' and then turn around and run back to the Saddle Path...and back to the car.

Look forward to seeing everyone at probably one of our last runs together for this year as we know how busy it gets after next week! 

 

Contact Details:

Alister Penny - 0836586825
Beryl Penny – 0712679752”



WEDNESDAY 26 NOVEMBER 2014

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date:  Wednesday 26 November 2014

Time:  ready to go at 5.45 pm sharp

Leaders:  Nicholas Smith (run), Gavin Mohammed (shuffle), John Damata (walk)

Location:  Lion’s Head

Route description:  A Cape Town classic, this one, starting from the Kloof Nek parking area, going across the Kloof Nek traffic circle intersection, up Signal Hill Road for a short distance and then taking the well-known route up and around Lion’s Head to the summit, with breathtaking views over the City Bowl, Table Bay and the Atlantic seaboard; descent follows the same route in reverse. (Whilst you’re slogging around the hill, consider that a few weeks ago AJ Calitz blitzed the up-and-down Red Bull Lionheart run in under 26 mins! Our regular CRAG leader Martin Kleynhans did it in under 30 mins . . . https://www.capeunionmart.co.za/catalog/product/view/id/155651/s/a-third-win-for-calitz-at-lionheart/) Sunset is at 7.39 pm.

Duration and distance:  approx 90 mins, approx 7 km
 
Shufflers:  Gavin Mohammed 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:  John Damata 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:   Kloof Nek parking area (click for Google Maps)

Directions:  Get to Kloof Nek via Buitengracht and Kloof Nek Rd (from the city) or Camps Bay Drive or Kloof Rd (from Camps Bay), or simply follow the M62 / cable car / hiking signs up to Kloof Nek. At the circle, turn onto Tafelberg Rd, skip the first entrance to the parking area and use the second one to park at the highest level (at the SANParks office).

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 from afternoon, scattered light rain from evening, 17–22 °C, wind NW 33 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:  26 Nov:

Geoff & Mary-Anne Nel

 

 

THURSDAY 27 NOVEMBER 2014

CELTICS THURSDAY SUMMER TRAIL RUNS

Thurs 27 Nov: Meet at NEWLANDS FOREST for the Contour Path Route.  Start 18h00 sharp.

Run up through Newlands Forest to the contour path, then along contour path above Newlands Forest through to the turnstile just below the blockhouse on Devil’s Peak, and back down into Newlands Forest.

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. Thanks
 area off the M3 – 700 metres north of the big M3 / Blue Route intersection with Rhodes Drive / Newlands Avenue, and about 1.2kms south of the southern end of UCT).

To subscribe to this group because you do want to receive this email, send a blank (subject and main body) email to celtictrailruns+subscribe@googlegroups.com 

To unsubscribe from this group because you do not want to receive this email any more, send a blank (subject and body) email to celtictrailruns+unsubscribe@googlegroups.com

 

FRIDAY 28 NOVEMBER 2014

MERRELL HOBBIT TRAIL RUNS – 28 / 29 NOVEMBER 2014

For full details see www.mountainrunner.co.za

 

SATURDAY 29 NOVEMBER 2014

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

SILVERMINE NORTH-WEST STARTING AT THE BOTTOM OF THE WAGON TRAIL

 

Run Leader

 

Gavin Goldblatt.

 

083 628-6396

 

Start Time and Place

 

Meet at the corner of Silvermine Rd and Ou Kaapse Weg at 6:00.

 

Route

 

We will run up the Old Wagon Trail until we can dogleg left to follow a single track through a Mimetes forest to the lookout over San Michelle. Then a steep slog back and up to the top of Noordehoek Peak, the high point of the run, where we will admire the view and rest our shaky legs before a fast run along the Dragonback path down to the saddle and back up the other side to Elephants Eye Cave where we will regroup, rehydrate and regain our composure. We will then head down the shortcut to Silvermine Dam where those who wish can cool off, followed by a fast downhill along the Mountain Bike Path curving right around the flank of the mountain to where we will eventually turn off back onto the Old Wagon Trail and the last downhill gallop to our cars. Probably 21km, plus minus, and probably around 1km of total altitude gain and it should take us about 3 hours. All runnable except perhaps 300m of Noordehoek Peak with views of both oceans, pristine fynbos single track and a nice mix of technical and fast runnable. We will do it fairly slowly with plenty of regroups, and if anyone is struggling they can cut out about 3km by waiting behind at the intersect of the Elephants Eye loop - as long as they tell me when doing that. As I will be leading from behind this should be easy enough:-)

 

Distance

 

About 21km

 

Running Time

 

About 3 hours.

 

 

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE TRAIL GROUP)

 

CAPE POINT – OLIFANTSBOS ROUTE

 

Saturday 29th November 2014: Cape Point- Olifantsbos route

 

After last Saturday’s strenuous mountain run we have an easy almost flat route to look forward to. Probably our most beautiful fynbos route.

 

Brief Description of Route

Circular route starting from Olifantsbos parking area along the shipwreck trail then turning inland to Sirkelvlei and back along the Mimites ridge.

 

Rendezvous and Start Time

RV at 0700 at the Olifantsbos parking area inside the Cape Point Nature Reserve.

The gates to Cape Point open at 0600 and it is about a 20 minute drive to Oifantsbos from there.

Note entry is now R110 but it is far better to purchase  a “My Green Card” for the same amount which then gives you 12 entries to Cape Point, Silvermine, Boulder’s Penguins, and Oudekraal.
2 ID size photos and proof of residence in Cape Town are needed.

 

Terrain and Distance

Flat beach run then single track bush trails with only minor hills.  Distance approximately 11kms.

 

Recovery Group

The recovery group will follow a slightly shorter route at a more modest pace!

 

Walk/Run Group

The walking group will follow a similar route to that of the Recovery Group

 

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

MUIZENBERG MOUNTAIN RUN – 29 NOVEMBER 2014

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

 

VWS OPEN DAY – 29 NOVEMBER 2014

VWS Open Day will take place on Saturday 29 November 2014 at the Newlands Forest Fire Station.  

 

The day will include fun activities for the whole family, from helicopter displays, fire-truck rides, snake shows, demonstrations, abseiling and much more.   Entry is free and donations are welcome, we hope to see you there.

 

We have been so busy with fires on Signal Hill and Glencairn / Fishhoek that we need a little extra help with Open Day promotion.  Information can be found on the attached flyer,  please pass this on to friends and family who might like to attend, thanks in advance.  

 

You can find us on social media;

Twitter – @vwsfires 

Facebook Fan Page - https://www.facebook.com/VolunteerWildfireServices 

Open Day Event invitation - https://www.facebook.com/events/788119617875029

Youtube (Open Day) - https://www.youtube.com/watch?v=CCoxYPutS9U 

 

If you are inspired by events at Glencairn and would like to join the VWS then please watch the following video, come to Open Day and chat to the guys (and girls), we will capture your information and give you a call when we start training season again - https://www.youtube.com/watch?v=sZiXsslQX0E 

 

Kind regards

 

Richard 

 

Richard Stubbs - VWS
[VWS Newlands Station Manager]
Mail: newlands@vws.org.za
Web: http://www.vws.org.za 
Cell: +27 82 775 5740
Want to help? Click HERE

 

 SUNDAY 30 NOVEMBER 2014

MATES SUNDAY TRAIL RUN

 

CAMPS BAY BEACH / THE GLEN / KLOOF NEK / KLOOF CORNER / INDIA-VENSTER / AND BACK (MAYBE DOWN PLATTEKLIP)

 

Paul Mitchell is leading - 0823355634.

 

Start at 07H00  from the grass at Camps Bay Beach just opposite Caprice (on the Cliton end of the Camps Bay section of Victoria Drive.

 

Route:  As in the heading.

 

Paul says it is about 2kms J  Sure: 1km straight and 1km straight down.  But a lot more kms along the way.  The point is that it is not a long run distance-wise but it will take a while to complete it.

 

Take water and snacks just in case.  Also make sure you’ve got something warm (waterproof if it’s raining).

 

More important:  Bring ICE COLD beers for after.

 

For more details phone Mike on 0823197250.

 

NO smses NO emails ONLY phone calls. 

 

 

TRAIL HOUNDS BEACH RUNS –30 NOVEMBER 2014 (and then each Sunday morning thereafter)

Please contact with Bronwyn Booth for details. 

We at Trail Hounds are starting beach runs, which will be every Sunday morning (7 am). Initially the runs will only be about 4kms in order to ensure that the dogs get fit slowly.

For more information contact Bronwyn Booth at bronb03@hotmail.com or check out www.trailhounds.net .


 

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.   

  

 

WEST COAST ATHLETIC CLUB PUB RUN 2014 – THURSDAY 4 DECEMBER 2014

 

I know it’s not trail but this is a popular annual charity event which many people on the mailing list like to do.  Plus West Coast AC is also a big trail running club.  It has been included by popular demand in the past.  10kms / 5 pubs / massive party.  Have a sober driver on call and you might well take leave from work on the Friday.

 

It's 100% for charity - a care centre in Atlantis for mentally and physically challenged children from disadvantaged backgrounds and Wiele 500 (or Wheels 500) - funding wheelchairs for para- and quadriplegics; giving wheel “legs” to people who cannot run.

 

See the attached flyer or www.westcoastpubrun.co.za .

 

 

SALOMON CITY TRAIL RUN – 7 DECEMBER 2014

Open for entries. 

CityTrail is about making the most out of the city, turning the concrete jungle into an opportunity to vary your workout, to explore new routes, and to see things you might not find when following the regular routes.

Venue: University of Cape Town - South Field

Entry Fees: Short (6km) – R150; Long (12km) – R180

Visit the CityTrail website to register for the event: www.citytrail.co.za

 

 

MATES CHRISTMAS RUN / WALK / AGM

 

Well it’s that time of the year again. Mates are going to hold their fifth Christmas run. How cool is that? 


When: 13th December at 07.00 [saturday].


Where: Con/Nek.


Route: Con/nek, Eagles Nest, Agatha’s Crack, Camel Rock, Ash Valley, Nursery Valley, Cecilia Ridge, Contour and back.


Duration: +- yes you guessed it 3hrs.


There will be a HIKE and a RUN so this is for everybody so no excuses.


There will be a picnic afterwards so bring the whole family along and some goodies.


Dont miss out on this run its going to be a joll.
Dont forget the ICE COLD BEERS.
NO questions, NO smses, NO phone calls, Just be there.
The CEO of Trail Running Mike.

 

 

Mike 0823197250.

 

 

 

INVESTEC LION’S HEAD CHALLENGE – 14 MARCH 2015

 

Open for Entries!

'Tame the Lion'- a tough 22km trail run, including a roaring climb to the Summit of Lions Head.
'Lion Cub' - 12kms of trails around Signal Hill, 360 degrees of amazing views.

Both events start and finish at the Jan van Riebeeck fees (in Tamboerskloof) - a country festival of great eats, drinks and entertainment.

R395 for the 22km, includes event T-shirt; R195 for the 12km, with option to purchase T-shirt.

With limited entries, this event in the National Park sells out quickly.  
Excellent training for Two Oceans Trails, 3 weeks later, opening on 4th Dec, be ready!.

For more info, see Trailrunning website, facebook, and email us.

 

MERRELL AUTUMN NIGHT RUN SERIES - DATE: 8th, 15th , 22nd April 2015 (3 run series)

Merrell Autumn Night Run Series... powered by Black Diamond. Hosted at Simon’s Restaurant.

Where: Cape Town
Distance: 5 & 8km
Disciplines: Trail Running by headlamp

Start time: 18h30
Start & Finish: Simons Restaurant at Groot Constantia

Limited Entries: 300 runners per night

Entries Open: 15th Jan

Entry Fee: R90 / R110
Description: Bring a friend or the whole family, your headlamp and join us for some night time fun through the vineyards. Dress as BRIGHT and LUMINOUS as you can and stand a chance to WIN!  Afterwards join us at the bar for some delicious grub, a beer and some awesome lucky draw prizes. Night time running is an experience you should all try at least once! www.mountainrunner.co.za

 

 

MERRELL HOBBIT TRAIL RUNS - DATE: 100km 1st & 2nd May 2015 / 38km & 16km – 2nd May 2015

Merrell Hobbit Trail Runs presented by Nikwax

Where: Hogsback
Distance: 100km – 2 days / 38km / 16km / 5km
Disciplines: Trail Running

Start & Finish: Hogsback, Eastern Cape

Entries Open: 15th Jan

Entry Fee: R1850 / R400 / R130 / R90
The Hobbit 100 (Amatola Trail Run) is the iconic Amatola Hiking Trail, run as 2 day, staged trail run. The race starts at Maden Dam and ends in the magical Hogsback. You will run through the most magnificent indigenous forests, cross rivers and stand below huge waterfalls, and to top it off spend a night in Cata Mountain Hut.If the 100km seems too long, do not despair, this is an entire weekend of trail running extravaganza! There will be a 38km and a 16km on Saturday 12th October, followed by drinks and war stories at the pub in the evening.

www.mountainrunner.co.za

 

 

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

 

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

 

 

MERRELL OUTENIQUA TRAVERSE - DATE: 20th June 2015

Merrell Outeniqua Traverse presented by Nikwax,

Where: George

Distance: 10km & 25km & 38km
Disciplines: Trail Running

Start & Finish: George Botanical Gardens, George, Western Cape

Entries Open: 15th Jan

Entry Fee: R120 / R250 / R400
Descriptions: Imagine ridgelines, fynbos, flowing trails and magnificent views of the Outeniqua Mountains are what characterises this race. It’s raw, real and brings out the best in trail runners of all abilities. There will be plenty of refreshments and food on sale and a jumping castle for the kids. Bring a picnic basket and enjoy the botanical gardens.If the 38km sounds too long, you can always try the 25km or the 10km.

www.mountainrunner.co.za

 

 

MERRELL WHALE OF TRAIL - DATE: 1st Aug 2015

Merrell Whale of Trail in partnership with Cape Nature

Where: Western Cape
Distance: 53km
Disciplines: Trail Running

Start & Finish: De Hoop Nature Reserve, Western Cape

Entries Open: Open

Entry Fee: R2200

Description: Starting in Potberg the runners will run through indigenous fynbos seeing proteas and ericas in abundance. They will cross rivers and run atop ridgelines before running onto the rocky shores of the Indian ocean. The trail will snake along stunning paths that drift from the beach into coastal forests and along fynbos-covered hills. Runners will experience breathtaking views and possible sightings of the Southern Right whale. When they finally reach the end of the trail in De Hoop Nature Reserve, they will be filled with a peace and a sense of accomplishment for having completed a trail made in heaven.

www.whaleoftrail.co.za

 

 

MERRELL SPRING NIGHT RUN SERIES - DATE: 9th, 16th ,23rd September 2015 (3 run series)

Merrell Spring Night Run Series... powered by Black Diamond. Hosted at Simon’s Restaurant.

Where: Cape Town
Distance: 5 & 8km
Disciplines: Trail Running by headlamp

Start time: 18h30
Start & Finish: Simons Restaurant at Groot Constantia, Cape Town, Western Cape

Entries Open: 1st June

Entry Fee: R90 / R110
Description: Bring a friend or the whole family, your headlamp and join us for some night time fun through the vineyards. Dress as BRIGHT and LUMINOUS as you can and stand a chance to WIN!  Afterwards join us at the bar for some delicious grub, a beer and some awesome lucky draw prizes. Night time running is an experience you should all try at least once! www.mountainrunner.co.za

 

WORKSHOPS

LYNOSPORT WORKSHOPS FOR RUNNERS (CAPE TOWN)

 

Find the cause of your chronic recurring injury

 

The LYNOSPORT running workshops are aimed at:

  • runners who struggle with chronic, recurring injuries
  • new runners who want to prevent running injuries
  • runners who have reached a plateau and need to improve their performance

 

We will only take 10 athletes on each workshop to ensure individual attention. The 4 hour workshops will include the following:

  • Information on the anatomy of chronic injuries
  • individual biomechanical testing
  • individual functional core testing
  • a treatment/training plan for each individual
  • training trends - what not to do in training
  • information on the current running shoe trends

 

This workshop will leave you , the runner, with a better understanding of how to look at your body holistically and to find out what works for your body.

Cost:        R450

Venue:    Claremont Lynosport Studio, 21 Montrose Avenue, Claremont.

Dates:    

Saturday  22 November 8h00 - 12h00

Saturday 29 November 8h00 - 12h00

Saturday 6 December 8h00 - 12h00

Saturday 13 December 8h00 - 12h00

 

Please call Helani at 021 6834260 or email her on courses@lynosport.co.za to book. Your payment will confirm your booking

 

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. 

·         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. 

·         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

 


You received this message because you are subscribed to the Google

 

Groups "K-Way VOB Trail" group.
 
To subscribe to this group because you do want to receive this email, send a blank (subject and main body) email to vobtrailrunners+subscribe@googlegroups.com
 
To unsubscribe from this group because you do not want to receive this email any more, send a blank (subject and body) email to vobtrailrunners+unsubscribe@googlegroups.com