Friday, October 30, 2015

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP

 

Hi Everyone

 

 

TRAIL SHOP AND NOTICES

 

DRYLAND TRAVERSE ENTRY REQUIRED

 

Bronwyn Hastings is looking for an entry into the Dryland Traverse.  If you have one that you know you’re not going to use and are happy to part with it.  Please contact Bronwyn on bronhastings@gmail.com .

 

 

 

FRIDAY 30 OCTOBER 201

 

STEENBERG & TSG TRICK OR TREAT TRAIL RUN

 

Venue: Steenberg Winery

5km & 10km routes

Registration: 6pm start but registration from 4.30pm

Tickets: www.quicket.co.za

Enquiries: coolrunnings@thestudiogroup.co.za

 

 

 

SATURDAY 31 OCTOBER 2015

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

To join Table Mountain Trailers (not for too much longer now).

 

 

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

 

TABLE MOUNTAIN NORTH FACE TRAVERSE

Route
A straight forward out and back run along the scenic trail across the North Face of Table Mountain to Devil’s Peak or a little further (Oppelskop path) and return.

Rendezvous and Start Time
RV in the upper Kloof Nek parking area at the foot of Tafelberg Rd on your left just after you turn off at the circle. Ready to start at 0630.

How to get there? 
Drive up Kloof Nek Rd to the traffic circle at the top and follow the signs to the Cable Station. After turning left at the circle onto Tafelberg Rd you will see the parking area on your left, it has two levels, turn left into the upper level.

Terrain and Distance
A good fairly steep climb up to the upper contour path below Kloof Corner ridge then along the undulating single mountain contour trail which runs across the North face overlooking the City. A steep climb up to the Saddle and then out on the Oppelskop path towards Blockhouse for a bit. We then retrace our steps back to above the lower cableway station then descend down to Tafelberg Rd and follow it back to Kloof Nek.    
Once up on the contour path there are a few modest gradients and most of it is along a single gravel and rocky trail with occasional precipitous short stretches but the route is easy to follow.  Distance about 12-14 kms taking more or less about 2hrs 30min. 

Recovery Group
The recovery group will follow the same route but turn back at Blockhouse Ridge, about 10kms.

Walk/Run Group
To be advised.

Dogs
Please note that K-Way VOB club rules do not permit dogs on our runs.

What to bring
Water, whistle, warm/windproof top depending on weather. Water is essential on this route, there is no water on the mountain now and it can get extremely hot.

TMT T-shirts
Pleaser remember to get your t-shirt orders in by this Thursday, see attached order form.


See you there!
Allison
0839837152

 

 

ALSO ON SATURDAY

 

HALLOWEEN FOREST NIGHT TRAIL RUN (DIRTOPIA) – 31 OCTOBER 2015

DATE: this Saturday night, 31 October 2015
VENUE: Muratie Wine Estate, R44 Stellenbosch

REGISTRATION: AT THE VENUE FROM 17h30

DISTANCE & START TIME: 10km: 19H00 & 5km: 19h15

ROUTE DESCRIPTION:  Experience Muratie’s singletrack and test your nerves with an exciting work-out on contour trails for an unforgettable Halloween evening.  Does the Simonsberg Conservancy have ghosts lurking in the forest? BOO

 

GENERAL INFO: All runners must wear a light on their head... its dark out there! We encourage everyone to dress-up with a special prize for the best dressed Halloween costume.  The wine tasting & the kitchen on Muratie will be open! Gourmet American Frank & hamburger (with ciabatta) for sale plus coffee, beer, cold drinks & wine...

 

Top three mens & ladies will win a prize and there will be a lucky draw with various wonderful products including Muratie wines!  Pre-entries receive discount. All participants receive a SPECIAL Halloween key ring.

 

There will be a refreshment station available on the route with water, Powerade, fruit & treats. All finishers will receive a Coke too. 

 

COST:

Pre-entries (closes on the 28th of Oct):
5km – R85 (no waterpoint)
10km – R110

Late entries (taken on event day):
5km – R100 (no waterpoint)
10km – R130

Timing will be done with Amarider Trail Tags.  No tag, no time:  available for rent.

 

TO ENTER:

 

Enter online (credit card and EFT payments accepted):

>> ENTER ONLINE (create a profile/register)

OR

>> ENTER ONLINE (have a profile/login)      

                                                                                                                                                             

You also have the option to download an entry form below. Remember to please fax (086 614 2808) or email (info@dirtopia.co.za) it along with your proof of payment (account details on the form).

>> DOWNLOAD ENTRY FORM 

 

Payments must be received Wednesday, 28 October 2015 (when pre-entries close), otherwise your entry will be subsequently cancelled

 

 

WILDE BAINS TRAIL RUN – WELLINGTON – 31 OCTOBER 2015

The Wilde Bains Trail Run offers trail runners wonderful trails and scenery of the Boland - fynbos, mountain streams and more!

15km - R170 @ 8h00
8km - R130 @ 8h15

Entries: www.trailrunning.co.za

Contact: pvanwyk@ibits.co.za

 

THE JACKAL TRAIL RUN – JAKKALSVLEI WINE ESTATE, HERBERTSDALE – 31 OCTOBER 2015

6km and 13km routes

Entries available on the day.

www.trisport.co.za

Contact Janine Swart: admin@trisport.co.za / 0836622022 / 0825797595

 

SUNDAY 1 NOVEMBER 2015

MATES SUNDAY TRAIL RUN

 

Long run - See route discription:

 

“Do not forget to put on the sunblock!”

 

Venue:

Constantia Nek

 

Route:

Contour path to the Blockhouse, Blockhouse to Platteklip Gorge, up and over and down to Echo Valley, along to Kasteelpoort, turn left onto the old railway track, past the dams, Ash Valley and back to Constantia Nek.

 

Time:

06:30 - starting to get too hot on the mountain

 

Distance:

27.536783km (4 hours) - there will be a shorter route for those not comfortable doing the full route

 

Paceman:

Dale Symons

 

Notes:• Proper thermal base layers, waterproof jacket, cell phone, emergency space blanket etc…as well as enough energy snacks to see you through the whole run.

 

More important:

Bring ice cold beers for after.

 

 

 

Also on Sunday

 

 

-

 

 

 

 

WEATHER FORECAST – with thanks to www.yr.no

 

 

 

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

 

Cheers

 

Tim

 

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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Tuesday, October 27, 2015

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFO


Hi Everyone

 

This is traditionally 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.  Most of the time 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.

 

K-WAY VOB / HARFIELD HARRIERS SHARED TIME TRIALS (ROAD)

 

Not really trail news but very relevant to runners:

 

Message from Harfield Harriers:

 

“On the 5th November we will be socialising with our fellow runners. We have invited VOB to run our time trial with us and then join us thereafter for a drink and braai at the clubhouse. Please join us in making them feel welcome and let's show them the HaHa spirit. We'll meet at 6.15pm as usual (at the Ha-Ha’s clubhouse at the Oval field opposite The Vineyard Hotel in Claremont). Please bring some meat for a braai afterwards and invite your partners and kids to join us. We will supply rolls and a salad. It's also Guy Fawkes so  it's the perfect place to run around with the kiddies  and some starlights or just chill with good company and a cold drink after your run. Bring your Frisbees, soccer balls, etc. - no big bangs allowed! Then on Wednesday 11th November, VOB have invited us to join them on their time trial route. Meet at their clubhouse at the Constantia Bowling Club (Constantia Sports Centre, where Virgin Active is) at 6pm. The TT start is at the rear of the Virgin Active gym (large building with white roof) on the right hand side facing the gym. Someone will be in front of the gym from about 17h45 to direct Ha Ha’s to the start.”

 

Sounds fantastic so please try and be there and stay for drinks / braai.  Jade de Hutton will also have her stock of Funky Pants running gear for sale so bring cash.

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 

TUESDAY 27 OCTOBER 2015

 

 

MATES TUESDAY TRAIL TIME TRIAL  

 

All Runners Welcome

 

“HEADLAMPS” – JUST IN CASE………… FOR THE LAST BIT!  Especially if you plan on taking it easy.

 

Venue:

No info yet but am assuming Constantia Nek.  Call Anthony (cell number below) to confirm.

 

Route:

TBA

 

Time:

5:45pm

 

Paceman:

Anthony - 082898 7704

 

More important:

Bring ice cold beers for after.

 

 

 

 

DRIFTERS BEGINNER TRAIL RUNNING GROUP

 

No run today.


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

Kloof Nek car park 17h50 for 18h00 start. 

 

Bring headlamp just in case.

 

Two pace groups: Medium and Fast

 

 

WEDNESDAY 28 OCTOBER 2015

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date:  Wednesday 28 October 2015

Time:  ready to go at 5.45 pm sharp

Leaders:  Chris Whales (run), Christo Steyn (shuffle), Robyn Lawrence (walk)

Location:  Newlands Forest

Route description:  From the start (see Directions below) at the well-known Newlands Forest parking area the route zigzags up to the contour path, turns south along the path for a couple of kays, and then winds back down again. Such sketchy details seem designed to conceal something energy-sapping and muscle-shriek-inducing, so be prepared . . . Sunset is at 7.11 pm.

Duration and distance:  approx 90 mins, approx 9 km
 
Shufflers:  Christo Steyn 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:  Robyn Lawrence 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:   Newlands Forest Station / Fire Base parking area (click for Google Maps)

Directions:   From the city or northern suburbs, take the M3 south towards Muizenberg, pass UCT and move into the right-hand lane in preparation for turning right (across the oncoming traffic — beware!), about 800 m beyond the Rhodes Memorial exit, at the sign indicating “Municipal Depots / Wildfire Services / Reservoir”, into the Newlands Forestry Station / Fire Base parking area. From the Muizenberg side, take the next exit left after the Newlands Ave / Paradise Road traffic lights, at the sign indicating “Municipal Depots / Wildfire Services / Reservoir”. Be aware also that traffic flow on the M3 and surrounding routes may again this week be disrupted by protest action, so check the traffic updates online or on the wireless and plan accordingly.

Equipment

—         torches/headlamps may still be 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, 21 °C, wind S 21 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:  28 Oct: Wim Kluijfhout & AN Other

 

 

THURSDAY 29 OCTOBER 2015

CELTICS THURSDAY WINTER TRAIL RUNS

Thurs 29 Oct: Meet at KLOOF NEK.

Deer Park Route. (Basically) the (old) VWS 10km route

Meet in the parking area on the left just 100 meters above Kloof Nek itself (i.e. near the bottom of Tafelberg Road). 

 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 31 OCTOBER 2015

 

K-WAY VOB TRAIL RUNS

 

LONGER DISTANCE GROUP

 

To join Table Mountain Trailers (not for too much longer now).

 

 

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

 

TABLE MOUNTAIN NORTH FACE TRAVERSE

Route
A straight forward out and back run along the scenic trail across the North Face of Table Mountain to Devil’s Peak or a little further (Oppelskop path) and return.

Rendezvous and Start Time
RV in the upper Kloof Nek parking area at the foot of Tafelberg Rd on your left just after you turn off at the circle. Ready to start at 0630.

How to get there? 
Drive up Kloof Nek Rd to the traffic circle at the top and follow the signs to the Cable Station. After turning left at the circle onto Tafelberg Rd you will see the parking area on your left, it has two levels, turn left into the upper level.

Terrain and Distance
A good fairly steep climb up to the upper contour path below Kloof Corner ridge then along the undulating single mountain contour trail which runs across the North face overlooking the City. A steep climb up to the Saddle and then out on the Oppelskop path towards Blockhouse for a bit. We then retrace our steps back to above the lower cableway station then descend down to Tafelberg Rd and follow it back to Kloof Nek.    
Once up on the contour path there are a few modest gradients and most of it is along a single gravel and rocky trail with occasional precipitous short stretches but the route is easy to follow.  Distance about 12-14 kms taking more or less about 2hrs 30min. 

Recovery Group
The recovery group will follow the same route but turn back at Blockhouse Ridge, about 10kms.

Walk/Run Group
To be advised.

Dogs
Please note that K-Way VOB club rules do not permit dogs on our runs.

What to bring
Water, whistle, warm/windproof top depending on weather. Water is essential on this route, there is no water on the mountain now and it can get extremely hot.

TMT T-shirts
Pleaser remember to get your t-shirt orders in by this Thursday, see attached order form.


See you there!
Allison
0839837152

 

 

ALSO ON SATURDAY

 

CONSTANTIA GREENBELT PARKRUN – 31 OCTOBER 2015

 

See details above and at http://www.parkrun.co.za/constantiagreenbelt/

 

 

HALLOWEEN FOREST NIGHT TRAIL RUN (DIRTOPIA) – 31 OCTOBER 2015

DATE: this Saturday night, 31 October 2015
VENUE: Muratie Wine Estate, R44 Stellenbosch

REGISTRATION: AT THE VENUE FROM 17h30

DISTANCE & START TIME: 10km: 19H00 & 5km: 19h15

ROUTE DESCRIPTION:  Experience Muratie’s singletrack and test your nerves with an exciting work-out on contour trails for an unforgettable Halloween evening.  Does the Simonsberg Conservancy have ghosts lurking in the forest? BOO

 

GENERAL INFO: All runners must wear a light on their head... its dark out there! We encourage everyone to dress-up with a special prize for the best dressed Halloween costume.  The wine tasting & the kitchen on Muratie will be open! Gourmet American Frank & hamburger (with ciabatta) for sale plus coffee, beer, cold drinks & wine...

 

Top three mens & ladies will win a prize and there will be a lucky draw with various wonderful products including Muratie wines!  Pre-entries receive discount. All participants receive a SPECIAL Halloween key ring.

 

There will be a refreshment station available on the route with water, Powerade, fruit & treats. All finishers will receive a Coke too. 

 

COST:

Pre-entries (closes on the 28th of Oct):
5km – R85 (no waterpoint)
10km – R110

Late entries (taken on event day):
5km – R100 (no waterpoint)
10km – R130

Timing will be done with Amarider Trail Tags.  No tag, no time:  available for rent.

 

TO ENTER:

 

Enter online (credit card and EFT payments accepted):

>> ENTER ONLINE (create a profile/register)

OR

>> ENTER ONLINE (have a profile/login)      

                                                                                                                                                             

You also have the option to download an entry form below. Remember to please fax (086 614 2808) or email (info@dirtopia.co.za) it along with your proof of payment (account details on the form).

>> DOWNLOAD ENTRY FORM 

 

Payments must be received Wednesday, 28 October 2015 (when pre-entries close), otherwise your entry will be subsequently cancelled

 

 

 

SUNDAY 1 NOVEMBER 2015

MATES SUNDAY TRAIL RUN

 

TBA – Route will be out by Friday morning email.

 

 

 

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.   

 

 

SCORPIO TRAIL RUN (DIRTOPIA) 8 NOVEMBER 2015

08 Nov - Scorpio Trail Run @Delvera presented by Sportsmans Warehouse - entries open

www.dirtopia.co.za

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN – 9 NOVEMBER 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 .

 

DELHEIM TRAIL RUN – 14 NOVEMBER 2015

14 Nov - Delheim Trail Run

www.dirtopia.co.za

 

EXTREME LIGHTS NIGHT SERIES RACE 2 (DIRTOPIA) – 25 NOVEMBER 2015

25 Nov - Extreme Lights Night Series #2 @L'Avenir - entries open

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

 

Details to follow.

 

 

SUMMER TRAIL RUN (DIRTOPIA) – 5 DECEMBER 2015

 

05 Dec - Summer Trail Run @Delvera presented by Full Stride

 

www.dirtopia.co.za

 

 

EXTREME LIGHTS NIGHT SERIES RACE 3 (DIRTOPIA) – 9 DECEMBER 2015

 

09 Dec - Extreme Lights Night Series #3 @Knorhoek - entries open

 

www.dirtopia.co.za

 

 

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

 

13 Dec - Trilogy Trail Run @Warwick presented by Falke

 

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

For queries or event flyer email Debbie Harrison on debbie@deepbluemedia.co.za .

 

VICTORIA FALLS MARATHON / HALF MARATHON – 3 JULY 2016

For queries or event flyer email Debbie Harrison on debbie@deepbluemedia.co.za .

 

MERRELL WHALE OF TRAIL – 13 OCTOBER 2016

See attachment hereto or at www.whaleoftrail.co.za / www.mountainrunner.co.za .

 

 

MERRELL HOBBIT TRAIL RUNS – 20 OCTOBER 2015

 

See attachment hereto or at www.mountainrunner.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

Email:   tim.bellairs@gmail.com


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