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 / other items re-advertised them please let Tim know on email@example.com . Otherwise, social media is proving very effective. Join some of the various trail running Facebook and Twitter groups and advertise there.
JONKERSHOEK 38km ENTRY FOR SALE OR SWAP
Message from Illona Pelser:
"I need to sell my ticket to the Jonkershoek 38km race (17th April) because sadly I am injured. I will sell it for R500 or swap for the 24km and R150."
We are looking for new volunteers to join this fire-fighting family – especially in the South Peninsula. They are holding info sessions for potential new recruits in March and April. Volunteers then train from April so they are ready for the next fire season. Details are below.
Volunteer Wildfire Services (VWS) has been combating dangerous wildfires since the devastating fires of 1999 in Cape Town.
Today, VWS has approximately 220 members at four stations (Newlands, Jonkershoek, South Peninsula and a newly developing one in Grabouw). The non-profit organisation is managed and run completely by volunteers - no members or management are paid for the work they do. Since its inception VWS has assisted Table Mountain National Park, CapeNature, Overberg District Municipality and Winelands District Municipality with some of the wildest fires in the Western Cape.
VWS is on stand-by to respond to wildfires 24 hours a day, 365 days of the year. Most VWS volunteers have day jobs, some are students, some are retired, others run their own companies – but all are dedicated, motivated and highly trained to ensure the ultimate goal of wildfire suppression. To date VWS members have completed more than 56,000 active fire-fighting hours.
With the ongoing support of the community, VWS hopes to continue to protect and save South Africa's natural heritage, property, lives and the mountain water catchment areas.
CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK (CRAG email not receieved yet so this info is from the CRAG Diary)
Date: Wednesday 30 March 2016
Time: ready to go at 5.45 pm sharp
Leaders: Martin Kleynhans (run), Gavin Goldblatt (shuffle), Cheryl Jenks (walk)
Location: Newlands Forest
Route description: TBA
Duration and distance: approx 100 mins, approx 10 km
Shufflers: Gavin Goldblatt makes a long overdue but most welcome return to the trails and will lead a slower, more relaxed run, leaving from the same place at the same time, for the same approximate duration. Please note that the normal CSAG pace, whilst slower than the runner group, is intended to get the heart rate up and the lungs pumping, and provide a good work-out for those who, for whatever reason, don't run quite as quickly as they once used to. Shufflers are advised to bring/wear the appropriate kit (see below, Equipment).
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. Please note that the normal CWAG pace is quite fast — the walk is not intended to be a gentle stroll in the park; it will get the heart rate up and the lungs pumping, and provide a good work-out for those who, for whatever reason, don't run. Walkers are advised to bring/wear the appropriate kit (see below, Equipment).
A1 — pack run
Starting point: Newlands Forest Parking Area (VWS Offices) on the M3, Newlands
Bring a charged / fresh batteries headlamp just for the last section of the run.
weather-appropriate clothing/gear; long-range forecast for 6 pm says partly cloudy, no rain, 23 °C, wind SE 30 kph
personal medication (if required)
something liquid for post-run rehydrate session
warmer/dry clothing for the rehydrate session
whatever else you personally need for comfortable safe trail running
Car guards: 23 Mar — TBA
PLEASE TAKE NOTE
The latest emergency numbers being promoted by SANParks, TMNP, SAPS and all the others are
City emergency — 021 480 7700: calls patched through direct to Joint Ops Centre and then routed to relevant responders
Table Mountain National Park rangers — 0861 106 417: goes directly to Visitor Safety rangers; report anything suspicious or out of the ordinary, persons, objects, possible camp sites, bark stripping, etc etc
Hikers Network Mountain Safety tracking http://hikersnetwork.co.za/mountain-safety/— this is a WhatsApp group where you check in with details of your proposed route and ETA, and check out when you're done; group comms are monitored by the duty team (all volunteers with vast experience and knowledge of the mountain, and in direct contact with appropriate responders), who will keep an eye on your progress and follow up if you don't check out within a reasonable time after your ETA
mySOS cell phone app — download and register; the icon will sit on your phone's home screen and you can set the app to activate the service by tapping on the icon or you can activate manually; a nominated next-of-kin will also be notified; you can add your personal service providers, such as medical, roadside assistance and "other" so the app is useful for more than just mountain activities
This message is sent out to all subscribers to the mailing list of CRAG (Cape Runners Against Gravity).
On Thursday 31st March we meet at Newlands Forest for the run to start at 18h00. We will do the Silvertree Trail Route.
Meet in the parking area at the Parks Board office / helipad / firebase (the parking area is the main parking 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).
The route is undulating as it heads from Newlands Forest initially with a few uphills before linking up with the Silvertree Trail. We head along the Silvertree trail, before eventually cutting down into Kirstenbosch before heading back along the lower rollercoaster route into Newlands Forest.
The distance is about 7,8kms.
Difficulty rating – 7/10. 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
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.
We also now have a Whatsapp group so please join us for easy communication re our trail runs and if and when we ever run late a great tool to keep you in the loop...
This is an ultra-distance MATES run from Constantia Nek. Leg 1 south over Vlakkenberg / Manganese Mines / Blackburn Ravine / Level 5 / Vlakkenberg and back to Constantia Nek. Then Leg 2 up onto Table Mountain. A loop around the top and finish at Constantia Nek.
We are still waiting for full details from MATES and these will be sent out later in the week. Puffer runners, this is great training so put it in your diaries.
TABLE MOUNTAIN TRAILERS
SIGNAL HILL / LIONS HEAD CIRCUIT
Our next run will be a Signal Hill/Lion's Head circuit. The two groups will run along the spine of Signal Hill along the single track path to the end and back to the kramat, where the Fast Group will begin the climb up to the higher circular path around Lion's Head, and the Medium group will take the lower path around the base of the Head. (If anybody in the main group wishes to go to the summit, you're very welcome!) After the Fast group has climbed up to their chosen level, they'll retrace their steps for a few meters to arrive at the kramat again, from whence they'll follow the Medium group's tracks around the base of the mountain and back to the start.
Rendezvous and Start Time RV in the Kloof Nek parking area ready to run at 6h30.
Terrain and Distance A very gentle but steadily upward path along the spine of Signal Hill, followed by a steep climb for the Fast group and a meandering flattish path for the Mediums. There is not too much technical terrain this week so it's almost 100% runnable. The Fast Group's distance will be 12-14kms, taking around 2hrs. The Medium group will run for some 90 minutes, covering about 10km.
Slow Group to be advised.
What you need
Water, whistle, and waterproof jacket. Sunrise is pegged at 6:59am. You may wish to bring a headlamp for the start.
This week's run coordinator: Lorraine Nevin 072 575 0914
Warning for all K-Way VOB Trail Runs: 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.
MERRELL AUTUMN NIGHT SERIES (3 RACES) – GROOT CONSTANTIA / KLEIN CONSTANTIA
DATES: 6th, 13th, 20th April 2016 (3 run series) Merrell Autumn Night Run Series... powered by Black Diamond. Hosted at Simon's Restaurant.
Where: Cape Town
Start & Finish: Simon's Restaurant at Groot Constantia Distance: 5.5km & 8km Discipline: Trail Running by headlamp
Start time: 18h30 Limited Entries: 300 runners per night
Entries Open: 11th Jan 2016
Online Entry Fee: R140 / R120 Description: There is nothing better thanmidweek night time fun through the historic vineyards of Groot and Klein Constantia with a super festive post-race vibe at Simon's restaurant. Lots of prizes on offer, wine tasting from Groot Constantia and a guaranteed bottle of wine for every entry will ensure a great evening. Different routes each week challenge the racers and excite the trail newcomers and of course the "Come as CRAZY and COLOURFUL as you CAN competition"on the final night where there is always a wacky winner. Night time running is an experience you should all try at least once! www.mountainrunner.co.za
Online Entry Fee: R2400 / R450 / R150 / R100 Description: The Merrell Hobbit Journey is a 2 day staged run of the Amathole Hiking Trail. Just thirty brave journeymen and women share in the adventure covering 90km of varied and magical terrain. From Maden Dam explore the enchanted indigenous forests and intriguing Amathole Mountains up to Cata mountain hut to pass the night with good food, good cheer and tired company. The next morning forge onward past cascading waterfalls and across crystal clear streams while enveloped in glorious vistas, and no small amount of sweat, to finally descend into Hogsback.
Meanwhile, the 38km run on Saturday may be referred to as the short one at this event but this phenomenal route is consistently noted as the 'most value per kilometre' trail run in the country. Showcasing an immense variety of terrain and challenges, the course has determined runners building a very special relationship with the ups and downs of mountain running. The 16km and 5km routes are neither flat nor easy, but very doable and see a mixture of racers and casual runners all loving the magical vibe of the forest along well marked routes. www.mountainrunner.co.za
DATE: 6th Aug 2016 Merrell Whale of Trail in partnership with Cape Nature
Where: Western Cape
Start & Finish: De Hoop Collection, De Hoop Nature Reserve, Western Cape
Distance: 53km Discipline: Trail Running
Entries Open: 1st November 2016
Entry Fee: R2500
Description: The Merrell Whale of Trail event, in partnership with Cape Nature, is the only opportunity each year for just 175 nature loving athletes to run hard on this iconic trail while treading lightly on the earth and has become a must-do for those who have already tackled the more conventional runs out there.
The 53km route takes runners on a journey from the Potberg nature reserve to Koppie Alleen in CapeNature's flagship De Hoop Nature Reserve. The first half winds through unique fynbos covered mountains with expansive views of the Breede River Valley and mouth and then descends to the enchanting Noetsie Bay, turning west and winding along the rocky shores of the Indian Ocean, with a mix of sandy beach and coasteering trails with the shining white dunes of the finish area teasingly and tantalisingly in sight.
Bang in the middle of whale season, runners are left wondering who is watching who as scores of the annual migratory cetaceans continually breach out the water, spy hopping and waving their fins at the passers-by. www.whaleoftrail.co.za
DATE: 7th, 14th, 21st September 2016 (3 run series) Merrell Spring Night Run Series... powered by Black Diamond.
Where: Cape Town
Start & Finish: Jonkershuis Restaurant at Groot Constantia, Cape Town, Western Cape Distance: 5.5km & 8km Discipline: Trail Running by headlamp
Start time: 18h45 Entries Open: 1st June
Online Entry Fee: R140/ R120 Description: Midweek night time fun celebrating the return of Spring in the historic vineyards of Groot and Klein Constantia with a super festive post-race vibe at Jonkershuis restaurant. Lots of prizes on offer, wine tasting from Groot Constantia and a guaranteed bottle of wine for every entry will ensure a great evening. Different routes each week challenge the racers and excite the trail newcomers and of course dress BRIGHT and LUMINOUS for the "Come as CRAZY and COLOURFUL as you CAN competition" on the final night. Night time running is an experience you should all try at least once! www.mountainrunner.co.za
LOURENSFORD MARKET TRAIL RUN – 24 SEPTEMBER 2016 2015
"I am very happy to say that I have entered Comrades 2016 and have decided this year that I would like to support the Starfish Foundation, who supports, amongst other things, vulnerable and orphaned children affected by HIV / AIDS
Last year when I ran the Comrades, as I ran past a little boy in one of the rural areas in my HIV + vest, he ran beside me clapping, and excitedly shouting "Run, Hiv Plus, Run". I don't think that I will ever forget the innocence of the words of that little boy, and that moment really hit home as to how HIV / AIDS should never touch the life of ANY child. Sadly, however, it affects the lives of far too many children.
I attach my link for my charity page and would greatly appreciate any contribution.
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).
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
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
Monday – Thursday 7h30am – 3h45pm
Friday 7h30am – 3h45pm
1st FloorSunrise Building
55 Morningside Drive
(Behind Sunrise House, same building as Freeline and Sue Farmer)
021 531 4538
FUNKY PANTS RUNNING KIT
You'll know it when you see it. More complete info to follow soon. Extremely comfortable running lycra. Contact Jade de Hutton on firstname.lastname@example.org .
K-Way VOB Monday Evening City Bowl Group: Every second Monday evening from Kloof Nek car park. All runners welcome. Not just for club members. 8 – 10kms and most paces can be accommodated. Nothing too technical. For more information contact Tim Bellairs email@example.com .