Tuesday, September 29, 2015

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFO


Hi Everyone

 

This is a very long email with tons of information.  So for those of you who are not used to it, here is what you do.  Just skim over it to find events you may be interested in and then use the details provided to therein to take your interest further.  The email is in 4 parts:

 

  • Trail Shop and Notices;
  • Local trail runs details for this coming week.  All runners welcome at these runs;
  • Events for the year – in date order.  This is a constant work in progress.  Check through it regularly for updates.  Also: please read this section in conjunction with the K-Way VOB Trail Running Facebook Page.  Sometimes the administrator of the page (Jane Holdcroft) is way ahead of me and races appear there that aren’t on the email …………… and may never get there because someone doesn’t know how to transfer information from Facebook to email.
  • Useful Miscellaneous Information

 

 

TRAIL SHOP AND NOTICES

 

If anyone still needs entries for sale re-advertised them please let Tim know on tim.bellairs@gmail.com .  Otherwise, social media is proving very effective.  Join some of the various trail running Facebook and Twitter groups and advertise there.

 

 

TRAILWP AGM – TUESDAY 13 OCTOBER 201 AT THE K-WAY VOB RUNNING CLUB IN CONSTANTIA SPORTS COMPLEX

 

Please see the notice of the above meeting attached hereto.  All trail runners are encouraged to attend.

 

The meeting starts at 19h30.

 

To sweeten the deal a little, there will be a trail run for all comers before the meeting, starting at the K-Way VOB Clubhouse (the same building as the Constantia Bowls Club in the Constantia Sports complex i.e. where the Constantia Virgin Active is).  As you enter the sports complex from the traffic lights at the intersection of Constantia Main Road and Brommersvlei Road you will see the Claremont Cricket Club fields ahead of you and to your left.  Then there is a small road to the right which leads to the False Bay Rugby Club (our former home).  Ignore that road.  The first building on your right after that is the K-Way VOB Running Club aka Constantia Bowls Club.

 

The trail run (Constantia Greenebelts/Cecilia Forest) will start as close to 17h45 as possible so we can get a decent run in.  All levels of ability will be catered for.  Showers are available at the club afterwards.

 

Importantly, a full cash bar is available.

 

Any questions re the trail run or venue  please email tim.bellairs@gmail.com .

 

 

K-WAY VOB TRAIL RUNNING LUCKY DRAW VOUCHERS

 

6 x R150 Cape Union Mart vouchers from K-Way are drawn every 4th run at the K-Way VOB Monday Evening City Bowl trail runs.

 

The latest winners are:

 

Katya Soggot x 2

Gary Banfield

Kirsty Smit

Paul Douglas-Jones

Kylie Janse van Vuuren

 

 

THE CEO FUND – FINAL NOTICE

 

We are going to keep this running each Tuesday until the end of September as many people say they haven’t seen it.  But the CEO, who is a bit of a stranger to emails and Facebook would like to express his gratitude to all of those who have contributed so far.  Very much appreciated.  Not his exact words but those words would get through our web marshal.

 

By now many of you will be aware of the fact that the MATES Chairman (for life) and general global CEO of trail running, Mike Ohlsson, had his vehicle hijacked near the airport on Friday 28 August.  Despite having guns waved in his face and the fact that they tried to force him into the passenger seat, Mike managed to get away relatively unscathed.  The hijackers got away with his car (most people know that white bakkie) and personal effects and unfortunately none of it was insured.  This is the kind of loss that not many people can take easily and we know that Mike relies on his bakkie for his job as well as carting trail runners and MATES trail stuff around.  A number of people have approached me as well as the MATES committee with offers to chip in and get a collection going so that those who have received so much from Mike in the past can give a little back; either towards a deposit for a replacement vehicle (his preference is for a Ferrari) or to replace other items taken.  MATES have agreed that anyone wanting to chip in can simply pay into the MATES bank account (details below) with the reference OHLSSON and they will send the funds on to him.  Please note that this is entirely voluntary and has come about purely from a spirit of support for Mike from his friends and fellow runners.  In fact it was going to be kept secret from Mike but we thought it better to clear it with him first so he is aware of it.

 

MATES Banking Details:

Capitec bank

Acc name: Mates

Acc No: 1426579088

Branch code: 470010

 

Reference: OHLSSON

 

 

 

MATES 5TH BIRTHDAY PARTY

 

From Helen Mearns (exec VP)

MATES will be 5 years old in October.

We plan to have a few beers to celebrate. Bring along anyone you feel would like to be part of the celebration.

Date:  Friday 9 October from 4.30pm.

Directions: 73 Kloof Street, Gardens, Cape Town.  Backpackers bar above Yours Truly. Walk into the backpackers and at the check-in desk turn left and head up those stairs. Call me if you are geographically challenged on 0766104795 (Helen).

If you are not an Uber member sign up with this coupon number (gtd43) and get R150 off your ride. Be safe people.

See you Friday the 9th!

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 

TUESDAY 29 SEPTEMBER 2015

 

 

MATES TUESDAY – CLASSIC TIME TRIAL ROUTE

 

YES they are back! We will be starting our normal time trial routes again.

This will also be Mikes last Tuesday run for a month or so, as he has work commitments, so come down for a run.

 

MTTTT - MATEs Tuesday Trail Time Trial:

 

Venue:

Constantia Nek (Car park)

 

Route:

This is the Climbing route - Up Constantia Corner past Camel Rock, a scramble down Cecilia Ridge, Rooikat Ravine, the single track down to the jeep track and a speedy race to the finish.

 

Time:

6pm.

 

Timekeeper:

Mike Ohlsson 0823197250

 

More important:

Bring ice cold beers for after.

 

 

DRIFTERS BEGINNER TRAIL RUNNING GROUP

 

Short Run - 

Mario will lead a run from the Kloofnek Parking lot round Lions Head for those that are unable to join us in Durbanville at the wine farm for the 'Moon Chaser Night Trail Run' next Tuesday evening...the details for the run are below.

Meeting Place - Kloofnek Parking Lot
Date - Tuesday 29th September
Distance - +-5-10km
Start - +-6:30pm
Finish - +-7:45pm


They will meet in the usual parking lot and once everyone has arrived will run up toward Lions Head and circumnavigate one of our favourite mountains...Mario will need a sweep, so before you head out he will ask who is keen to sweep.  And then you will hopefully see an awesome sunset on the slopes round the mountain. 

The rest of you I will see at the Bloemendal Wine Estate in Durbanville...

Gear we advise you to have when running with us now that its Spring...

1.  Head Lights are MOST IMPORTANT! (with new or fully charged batteries) Not optional
2.  Wind Proof Jacket
4.  Whistle
5.  Phone

At Drifters we stock all of the above and you as one of our runners (as long as you have run more than 3 times with us) will receive a 10% discount on all products...so no excuses.

Contact Details:  Please save our numbers to make sure if you are late or checking on the starting point that you are able to contact us.  Also letting us know if you are coming makes it easier to know who to expect.

Alister Penny - 0836586825
Beryl Penny - 0712679752
Mario Maulicino - 0825645789


TUESDAY TRAILS

Newlands Forest car park 17h50 for 18h00 start.

 

Bring headlamp.

 

Two pace groups: Medium and Fast

 

 

WEDNESDAY 30 SEPTEMBER 2015

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date:  Wednesday 30 September 2015

Time:  ready to go at 5.45 pm sharp

Leaders:  Rod Prodgers (run), John Damata (shuffle), Sonja Damata (walk)

Location:  Lion’s Head

Route description:  TBA.

Duration and distance:  approx 90 mins, approx 9 km
 
Shufflers:  John Damata 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:  Sonja 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).

Grading
—   100% runnable

—   A1
—   pack run

Starting point:  Lion;s Head parking area.

Equipment

—         torches/headlamps still necessary

—         valid Wild Card/Green Card (go to http://www.wildcard.co.za/get_the_card.htm for details)

—         water/energy drink/munchies
—         weather-appropriate clothing/gear: long-range weather forecast for 6 pm says clear skies, no rain, 16 °C, wind SE 26 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-filled trail run

Car guards:  16 Sep:     Ezan Wilson and Elsa Cade

 

 

THURSDAY 1 OCTOBER 2015

CELTICS THURSDAY WINTER TRAIL RUNS

Thurs 1 Oct: Meet at NEWLANDS FOREST ready to run at 18h00.

Silvertree Trail, Kirstenbosch route.

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

Bring headlamps along…….just in case.  Check that they are still working from last winter and that your batteries have been replaced if necessary.

 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 

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 

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 

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SATURDAY 3 OCTOBER 2015

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

To join Table Mountain Trailers.

 

 

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

 

RHODES MEMORIAL / PLUMPUDDING / KING’S BLOCKHOUSE

Having stayed away from the Mountain these last few weeks it’s time to return so it’s the Plum Pudding Hill route:-

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 07:00

Terrain and Distance

The start is a good warm up to Rhodes Memorial, 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.

From the Rhodes Mem parking lot looking at the mountain we take the top left path and go up. The path intersects with the jeep track but we keep going UP to the upper contour path to the turnstile just below the Blockhouse where TMC Leg 2 starts. Then we turn left and follow the contour path taking care not to take any turn offs up to Ravines or down to Newlands forest. When we get to Skeleton Gorge junction we turn around and come back. Simple.

Distance: ±14 kms taking about 2h30 mins.

Recovery  Group

The Recovery group will follow a slightly shorter route at a more modest pace. The Walk/Run group to be confirmed.

Have a good week.

Randolph

021-400 2731

 

ALSO ON SATURDAY

SPUR BERG AND BEACH TRAIL RUN – 3 /4 OCTOBER 2015 - HERMANUS

Options 23km and / or 27km or 9km

www.quantumadventures.co.za

 

GREEN FOREST TRAIL RUN SERIES – RACE 3 – GRABOUW (NUWEBERG) – 3 OCTOBER 2015

See www.raceinterface.co.za

 

ULTRA-TRAIL CAPE TOWN – 3 OCTOBER 2015

100km / 65km and 20km options

See www.ultratrailcapetown.com  for full details.

 

 

SUNDAY 4 OCTOBER 2015

MATES SUNDAY TRAIL RUN

 

TBA

 

 

Also on Sunday

 

 

-

 

 

 

 

OTHER UPCOMING RUNS AND EVENTS

GENERAL:    This is a work in progress.  We will add to it and double check accuracy of dates etc weekly.  If you can see that an event is missing please (or details have changed) 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.   

 

 

 

PENGUIN TRAIL RUN (PORT ALFRED)  - 9 to 11 OCTOBER 2015

For full details check out www.trisport.co.za

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN – 12 OCTOBER 2015

All runners welcome.

Meet at Kloof Nek car park at 17h45.  To start at 18h00.

Distance about 9 - 10km.  60 – 75 minutes.

For more info contact Tim on tim.bellairs@gmail.com .

 

 

THE OTTER TRAIL RACES – 15 & 17 OCTOBER 2015

42kms along the Otter Trail

The Challenge – 15 October 2015

The Run – 17 Ocober 2015

Check out www.theotter.co.za

 

FALKE TRAIL RUN SERIES – RACE 3 - L’AVENIR WINE ESTATE, STELLENBOSCH – 18 OCTOBER 2015

5km, 7.5km, 12.5km and 15km options

 

www.dirtopia.co.za

 

MUIZENBERG MOUNTAIN RUN (THE TURKEY EARNER) – 28 NOVEMBER 2015

14km

www.quantumadventures.co.za

 

VWS LEARN TO BEAT THE BURN OPEN DAY – 29 NOVEMBER 2015

 

See attachment hereto.

 

FALKE TRAIL RUN SERIES RACE 4 – WARWICK WINE ESTATE – STELLENBOSCH 13 DECEMBER 2015

 

5km, 7.5km, 12.5km and 15km options

 

www.dirtopia.co.za

 

 

WOLWEDANS TRAIL RUN (JONKERSBERG, WESTERN CAPE) – 16 DECEMBER 2015

 

7km or 12km options

 

For full details check out www.trisport.co.za

 

KILIMANJARO MARATHON / HALF MARATHON – 28 FEBRUARY 2016

See attachment hereto.

Queries to Debbie Harrison on debbie@deepbluemedia.co.za .

 

VICTORIA FALLS MARATHON / HALF MARATHON – 3 JULY 2016

See attachment hereto.

Queries to Debbie Harrison on debbie@deepbluemedia.co.za .

 

 

USEFUL MISCELLANEOUS INFORMATION

WORKSHOPS

SSISA

TBA

SPORTS MASSAGE THERAPISTS / PHYSIOTHERAPISTS / PERSONAL TRAINERS

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.

·         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

·         Raasay Waters who is a Sports Therapist, BSc(Hons):  079 8145650  www.exercisetherapy.co.za  The Wellness Centre, The Quadrant, Wilderness Road, Claremont, 7708

  • Sports massage therapy offered at Villager Football Club by qualified massage therapist, Tarryn Mutch. Massage duration structured as 30min, 45min and 1 hour.

 

Email tarryn@tmbiokineticist.co.za for further information and/or to  make a booking.

 

Brookside seems to be becoming quite the sports services hub these days. 

 

  • In the same complex is a very highly recommended (personally) health and fitness personal trainer amongst other skills, Chris Lippstreu.  If you need further details on what he offers you can contact me (Tim).

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.

 

 

QUALITY TRAIL RUNNING GEAR MADE BY A TRAIL RUNNER

 

JanTee Designs:

 

Janette (JT) Terblanche from JANTee Designs sells really good quality running gear, she has a large range available at extremely good prices.

 

Shirts and shorts can also be ordered, and made up….

  

Males cut Shirts / stock items

Sleeveless / Short sleeved / Long sleeved    from R100 – R140

 

Male / Female Sports Tops

New orders in shirts R110 – R150

 

SHORTS Unisex / Hipsters

SALE items from R70 – R140

NEW items from R195 – R250

 

Hours:

Monday – Thursday  7h30am – 3h45pm

Friday  7h30am – 3h45pm

 

1st FloorSunrise Building

55 Morningside Drive

Ndabeni

(Behind Sunrise House, same building as Freeline and Sue Farmer)

 

Contact:

021 531 4538

 

 

Branding and printing - Cheeki Graphix

 

MATES have told me that they have found a great solution for the branding and printing of their running shirts, caps and anything else at a very reasonable cost.  One of Mike’s very useful connections.

 

“For all your branding and promotional printing contact Cheeki Graphic

 

Facebook: https://www.facebook.com/pages/Cheeki-Graphix-0714470210/420577328107194?fref=ts

Website: http://cheekigraphix.weebly.com

 

Contact:

Nancy  -  071 447 0210”

 

 

 

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.runningthecape.com

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 15km – 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, Tuesday Evening Time Trials 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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