Tuesday, November 29, 2016

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFO


Hi Everyone

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 
WEDNESDAY 30 NOVEMBER 2016

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 23 November 2016

 

Time: ready to go at 5.45 pm

 

Leaders: Freda Walters (run), Sonja Damata (shuffle), Christo Steyn (walk)

 

Location: Oppelskop Loop

 

Route description: TBA still waiting for CRAG email.  I am still  excommunicated.

 

Duration and distance: approx 90 mins, approx 9 km

 

Shufflers: Sonja Damata 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: Christo Steyn 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).

 

Starting point: Tafelberg Road, below The Saddle.

 

Directions: TBA

 

Equipment

—  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 forecast for 6 pm says partly cloudy skies, no rain, 17 °C, wind SW 18 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: Nicholas Smith and John Damata

 

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

 

This message is sent out to all subscribers to the mailing list of CRAG (Cape Runners Against Gravity).

  1. To subscribe, send an email to crag-subscribe@yahoogroups.com
  2. To unsubscribe, send an email to crag-unsubscribe@yahoogroups.com
  3. To change your email address, perform Step 2 from the old address and then Step 1 from the new address.

 

 

 

 

CMC-Durbac Wednesday Farm Pack Run

When: Wed, 30 November 2016 
Time:  Meet 17:45 to run at 18:00
Where: Bloemendal Wine Estate
Distance: 7 - 10 km
Park and meet at: Parking at Bon Amis restaurant (bottom one) Bloemendal @ 17:45

Dirt lovers - lets continue the trail fun!! The Run for a Cause trail run creates awareness of World Diabetes Day that was officially on 14 November. Join us in running for this important cause and wear BLUE on Wednesday 30 November, at Bloemendal Wine Estate!

 

 

 

THURSDAY 1 DECEMBER 2016

CELTICS THURSDAY SUMMER TRAIL RUNS

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

Newlands Forest, Plumpudding Hill, Rhodes Memorial Loop.

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 

If you are new to the runs and unsure of the pace of the various groups, then rather run with a slower group initially. Thanks 

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SATURDAY 3 DECEMBER 2016

 

K-WAY VOB TRAIL RUNNING GROUPS

 

TABLE MOUNTAIN TRAILERS

 

SUNBIRD CENTRE TO KALK BAY

 

Rendezvous and Start Time

RV at the junction of Ou Kaapse Weg and Silvermine Rd.  Park well off the road along the fence of the retirement villages.  Ready to start at 0630 start.

 

How to get there? 

Drive up Ou Kaapse Weg from the Constantia Valley side, over the top and past the entrances to both Silvermine North West on your right and South East on your left. Continue down into Silvermine valley to the only cross road.  Turn right as if going to Noordhoek and park on the side of Silvermine Rd well off the tar.

 

Route

From the Sunbird Centre straight through to Clovelly where we take the single track up the mountain and then Trappieskop to Kalk Bay where we head northwards to Weary Willy’s and  up Silvermine valley, round to the Amphitheatre and back to the Sunbird Centre. Distance ±14km.

 

Recovery Group

The Recovery Group will follows the same route until Kalk Bay where we head southwards hugging the coast passing Clovelly Corner  then down through the Silvermine (Clovelly) Wetlands returning via a single track  and over a sand dune back to the Sunbird Centre. Distance 11 km.

 

Slow/walking Group

To be advised

 

Terrain

A good run down the jeep track to the sandy and technical single track and a climb over Trappieskop (stony), hardened paths through the Wetlands, some tar and a sand dune.    

 

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

What to bring?
At least one  liter of water and a Whistle are essential. A cap/hat and sunscreen are highly recommended.  A warm/windproof top depending on weather.

 

Run Manager

Randolph Mort Randolph.Mort@capetown.gov.za Phone 021-400 2731

Have a great week

Randolph


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.

 

  

Also on Saturday

CONSTANTIA GREENBELT PARKRUN

 

See details on http://www.parkrun.co.za/constantiagreenbelt/

 

 

MATES ANNUAL AGM AND CHRISTMAS RUN – PLEASE NOTE THAT THIS MATES RUN IS ON A SATURDAY NOT A SUNDAY!!!!!

 

BIG ANNOUNCEMENT!

 

Mates Annual AGM and Christmas Run

 

Saturday 3rd December

 

Commencing when and from:

07h00 at Constantia Nek Parking Lot

 

What is this k@k?:

Hike together up Agatha's Gully to Camel Rock and around to De Villiers Dam on top of the mountain, then the groups will split up and either head straight back down to the car park to get a head start on the annual celebrations (Mike's group) or run out on Smuts Track, through Ash Valley to the Dams and back through Nursery Valley, then either head down the the steps to the Nek (Marcy's intended route) 

or down Cecilia Ridge and along the awesome and infamous MTTTT route (Koji's route should he not get lost) until hitting the Cecilia Forest Jeep Track and returning back to the Car Park, hopefully there will be some beer left by the time they get there.

 

At 10h00 or a bit later once everyone has returned from the mountain, depending on how many beers he has consumed, Mike will eventually commence the AGM, an occasion not to be missed!

 

Notes:

• Take your own water and snacks.

• All runners are welcome.

• You need to be completely self-sufficient. Carry everything you will need on the day. This includes a basic medical kit, space blanket, whistle, windproof (waterproof if it is raining) jacket, warm headgear if it's cold or sun protection if it's hot. Charged cell phone with Mike’s number (0823197250) stored as well as the City’s emergency ops number (021 480 7700) and the SANParks Visitor Safety number (0861 106 417) programmed in. Just in case you need rescuing.

• You are also responsible for your own water and nutrition. There is little to no water on the mountain and, for the roadies, there are no water stations. You MUST carry your own.

More important:

Bring ice cold beers for after.

 

 

 

LOURENSFORD MARKET TRAIL RUN – 26 NOVEMBER 2016

 

8km and 15km trail runs.  Starts 08h30.

 

For more info and online entries see www.quantumadventures.co.za .

 

 

SUNDAY 4 DECEMBER 2016

 

MATES SUNDAY TRAIL RUN

 

RUNNING SATURDAY

 

 

Also on Sunday

 

 

Durbac-CMC

 

Durbac Skilpadvlei Wine Estate Trail run

When: Sunday, 4 December 2016 
Event: Skilpadvlei Wine Estate, Polkadraai Road, Stellenbosch

Time: 7am

Distances: 12 km - Start 7:15am

6km - Start 7:30am

More Infohttps://www.facebook.com/events/261508660917078/

Enter At: http://entereverything.com/#/event/DurbacSkilpadvleiTrailRun

 

The summers best friendly, family, fun trail run! If you want to wear a smile the whole of December – this is the place to start! 

The Durbanville Athletics Club trail run is hosted on the welcoming Skilpadvlei wine estate (located on the Polkadraai road just outside Stellenbosch). 

There is a fairly flat short run – perfect for all abilities and ages. Then a longer run for those feeling stronger – with a hill or two thrown in. Brilliant views over False Bay for both routes. And for the longer route there are spectacular views of Stellenbosch Mountains. Catch your breath and enjoy the beauty! 

Afterwards enjoy a picnic on the green lawns of Skilpadvlei. Or some breakfast burgers and coffee. And to wash it down – some excellent Skilpadvlei wine. Their hospitality and the fun of the trail run will make this a perfect start to the holiday season! 

Long Route: 12 km - Start 7:15am - R100
Short Route: 6km - Start 7:30am - R60
Add R50 for a breakfast burger and coffee

Medals to all finishers 
Prizes for 1st, 2nd, 3rd male and female in both distances 
Lots of lucky draw prizes 
Water-points on both routes, but please ensure sufficient hydration and sustenance on your chosen course

 

 

 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.   

 

   

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  5 DECEMBER 2016

THE FINAL RUN FOR THE YEAR.

All runners welcome.

Headlamps / torches compulsory.

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 .

 

ULTRA TRAIL CAPE TOWN – 10 DECEMBER 2016

 

 

 

FAR AND WIDE SKY RUN 2016 - 10 DECEMBER 2016 (ZIMBABWE)

It’s that time of year again where we open up The Turaco Trail (www.turacotrail.co.zw), Zimbabwe’s iconic hiking trail to a very special type of person…. Trail Runners. 

Since this is the second year that we are running the event I am sure that I do not have to stress the importance of your training leading up to the run. Safety is so important on an event like this, especially in the mountains of the Eastern Highlands. A good training program helps ensure that you are safe out there.

Having said this registration for the 2016 Sky Run is now open - Please note that the race is on the 10th of December this year.

I have attached the information pack below. 

See our website www.farandwide.co.zw for more details; the registration form link and a downloadable PDF info pack.

To register please follow this link: http://goo.gl/forms/AU64cO6aAJVtdYB02

We are really looking forward to the Sky Run this year and know that you are too. Running through the mountains is an experience that not many get to experience in their lives. 

Please let me know if you have any questions regarding the run.

I will be out of office until the 10th of July but will begin answering questions and sorting out the admin as soon as I get back.

This is your chance to get a team together if you are doing it as a relay or get yourself ready for what promises to be an awesome Far and Wide Wild Trails event. 

Please forward this email to anyone that may be interested in participating in the event this year.

RIFT VALLEY MARATHON – 18 MARCH 2017

See attachment hereto.  Blurb to follow in the next edition of this email.

 

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.  All runners welcome.  Not just for club members.  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.  For more information contact Tim Bellairs on tim.bellairs@gmail.com .

·         K-Way VOB Table Mountain Trailers:  Saturday mornings.  All runners welcome.  Not just for club members.  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.  For more info contact Peter Rogers (p.d.n.rogers@gmail.com ).

  • 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 on tim.bellairs@gmail.com .

·         MATES:  Sunday mornings, Tuesday Evening Time Trials and some night runs.  All runners welcome.  Not just for club members.  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.   For more info contact Michael Ohlsson on 0823197250.

·         CRAG / CSAG / CWAG:  Wednesday evenings.  All runners welcome.  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.  For more info contact Rod Prodgers at rodprodgers@icloud.com or Christo Steyn at trailrunner@sobonana.co.za or Ezan Wilson at ezanwilson@gmail.com .

·         Celtics:  Thursday evenings.  All runners welcome.  Not just for club members.  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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Friday, November 25, 2016

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

SATURDAY 26 NOVEMBER 2016

 

K-WAY VOB TRAIL RUNNING GROUPS

 

TABLE MOUNTAIN TRAILERS

 

EAST FORT TOWARDS CHAPMANS PEAK AND BACK

 

This week we return to East Fort after a long break. 

 

Rendezvous and Start Time 

  

We meet in the parking lot at the bottom of Chapman's Peak drive in Hout Bay near the beach  (bring something for the car guard). Start time is 6:30

 

Terrain and Distance 

 

We all run up Chapman's Peak drive to East Fort watching for cars and cyclists! At East Fort we will turn on to the mountain path leading up to Blackburn Ravine. After about 2,5kms of jeep and single track we cross the river and run along the contour path towards Chapman's Peak - if you miss this crossing you will go up Blackburn Ravine. Around 3kms of single track running gets us to a junction of paths.

Here various route decisions can be made:

  • Turn down towards Chapman's Peak Drive and run back along the tar - around 11kms. Fast return (marked on attached map - copyright Peter Slingsby 2009)
  • Run back the way we came - just over 11kms. Takes longer to get back but no tar except from East Fort
  • Run up Chapman's Peak and back to add about 4kms to the distance and return taking one of the above 2 options - 14kms
  • The energetic can turn left at the junction and run up to Noordhoek Peak and do the Panorama Trail coming back down Blackburn Ravine - around 14kms

Decisions can be made on the day

 

A runnable mixture of tar, jeep track and technical single track with beautiful views. Mild exposure

 

Slower Group

 

Peter will be leading his group at a slower pace

 

What to bring 

 

Water (essential), whistle, warm, wind or waterproof top depending on weather.  Extras: money for car guard and coffee/breakfast!

Please remember to look behind you at every turn in the route to make sure the people behind you see which way you are going. 

 

No Dogs. 

 

See you there

 

Liz Brash

 

082 893 8617

 


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.

 

  

Also on Saturday

CONSTANTIA GREENBELT PARKRUN

 

See details on http://www.parkrun.co.za/constantiagreenbelt/

 

 

CMC Dudley Trail Run in aid of CANSA

When: Sat, 26 November 2016 
Event: D'Aria Wine Estate, Duranville

Time: 7am

Distances: 12 km - Start 7am

5km - Start 7:30am

More Info: http://capemultisportclub.com/

 

Join the annual Dudley Run! It's fun, it's beautiful and it's for a good cause.

The race is held in remembrance for CMC running coach Dudley Hulbert who lost his fight against cancer in 2011. Funds from this race is donated to CANSA to assist with their work in research and treatment of various cancer types. 

 

Join the race by running through the picturesque vineyards of d'Aria and Altydgedacht wine estates in Tygerberg Hills. The vineyards are cooled by the sea breeze from the Atlantic Ocean and makes this the perfect location for trail running. 

 

There is a 12km option and since last year a 5km Fun Run/ Walk option has been added to ensure that the whole family can join in the fun.

Both distances can be enjoyed by both novice and experienced runners alike.

 

Big cash prizes for 12km winners and many lucky draw prizes.

Medals to all finishers.

 

Come run the full distance or join the fun family event and help us to raise funds for CANSA. 

 

 

LOURENSFORD MARKET TRAIL RUN – 26 NOVEMBER 2016

 

8km and 15km trail runs.  Starts 08h30.

 

For more info and online entries see www.quantumadventures.co.za .

 

 

 

SUNDAY 27 NOVEMBER 2016

 

MATES SUNDAY TRAIL RUN

 

Sunday 27th November


Start:
06h30 at Camps Bay Beach, Grassy patch opposite Vida E Cafe

Co-ordinators:

Deadman (Dopo) - Fast pace, 3-4 hours - 083 659 8443

Marcy Loubser and Dr Elsa - Medium Group

"The one and only" Spencer Williams - Slow Group

Michael Ohlsson and Koji (tapering for UTCT) - Super Slow Group - 082 319 7250


MATES and Ryan Sandes Red Bull Vertical KM FKT (Proudly founded by Mates)

 

The Michael Ohlsson might not be Ryan Sandes but it must be saying something when the CEO's infamous VK route gets copied as the next greatest FKT challenge. Just another confirmation that the CEO is the most influential person in SA Trail Running.

 

Route:

 

The #TableMountainFKT route starts on Glen Beach, on the concrete stairs that go off the middle of the beach, it takes in The Glen Trail before routing up and along the Kloof Nek contour path, East toward India Venter, which is the way to the summit. From there it’s straight to the top Cable Car Station.

 

From here, the route will descend first via the Valley of Red Gods, the CEO after setting an unbreakable SKT of the VK, will descend down Kasteelspoort to the Pipe Track, and the most direct route from there back to the cars to make sure he replenishes his glycogen stores (Black Label or Castle his supplement of choice) after such a brave and strenuous feat!

 

The others will continue along the Apostles path, where Marcy and Elsa's group will drop down Woody Ravine and onto the Pipe Track, heading back to the cars. Deadman will lead his group all the way to the top of corridor, leading a quick FKT summit attempt of Grootkop and then heading down Corridor Ravine to the Pipe Track to make their way back to the parking lot where hopefully the CEO has not finished all of the beer!

 

Notes:
• Take your own water and snacks.
• All runners are welcome.
• You need to be completely self-sufficient. Carry everything you will need on the day. This includes a basic medical kit, space blanket, whistle, windproof (waterproof if it is raining) jacket, warm headgear if it's cold or sun protection if it's hot. Charged cell phone with Mike’s number (0823197250) stored as well as the City’s emergency ops number (021 480 7700) and the SANParks Visitor Safety number (0861 106 417) programmed in.  Just in case you need rescuing.
• You are also responsible for your own water and nutrition. There is little to no water on the mountain and, for the roadies, there are no water stations. You MUST carry your own.

More important:
Bring ice cold beers for after.

 

 

Also on Sunday

 

Durbac-CMC

 

Running on Saturday instead.

 

 

 

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

 

Cheers

 

Tim

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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Wednesday, November 23, 2016

ERRATUM: REGARDING THE K-WAY VOB TRAIL RUNNING EMAIL EARLIER THIS MORNING


My apologies for this follow up email:

 

The heading for the Table Mountain Trailers run this coming Saturday should be:

 

EAST FORT TOWARDS CHAPMANS PEAK AND BACK

 

Not

 

TABLE MOUNTAIN NORTH FACE TRAVERSE

 

Sorry about that.

 

Tim

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNNING INFO


Hi Everyone

 

TRAIL NOTICES

 

VOLUNTEER ASSISTANTS NEEDED AT CONSTANTIA NEK FOR ULTRA TRAIL – CAPE TOWN ON 10 DECEMBER

 

Unfortunately a few of our volunteers have had to withdraw from assisting at the K-WAY VOB / MATES Aid Station at Constantia Nek on 10 December 2016.  So we are looking for a few replacements.  If anyone is keen, please would you contact me on tim.bellairs@gmail.com .

 

Just to give you some idea of what we are doing: we are staffing the aid station from 06h00 until 15h00.  9 hours which we can split into two shifts:  06h00 – 10h30 and 10h30 – 15h00.   It involves monitoring the runners participating in the 100km and 65km races as they come through, feeding them and keeping their spirits up.  Nothing too complicated but very important work.  Should be a great vibe at the Nek, particularly with Mike Ohlsson providing the commentary as the runners come through.

 

Please let me know if you are keen.

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 
WEDNESDAY 23 NOVEMBER 2016

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 23 November 2016

 

Time: ready to go at 5.45 pm

 

Leaders: Anthony Murray (run), Geoff Nell (shuffle), Kate le Roux (walk)

 

Location: Newlands Forest

 

Route description: TBA still waiting for CRAG email.  I was accidentally excommunicated.

 

Duration and distance: approx 90 mins, approx 9 km

 

Shufflers: Geoff Nell 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: Kate le Roux 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).

 

Starting point: Newlands Forest parking area.

 

Directions: TBA

 

Equipment

—  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 forecast for 6 pm says partly cloudy skies, no rain, 17 °C, wind SW 18 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: None

 

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

 

This message is sent out to all subscribers to the mailing list of CRAG (Cape Runners Against Gravity).

  1. To subscribe, send an email to crag-subscribe@yahoogroups.com
  2. To unsubscribe, send an email to crag-unsubscribe@yahoogroups.com
  3. To change your email address, perform Step 2 from the old address and then Step 1 from the new address.

 

 

 

 

CMC-Durbac Wednesday Pack Run

When: Wed, 23 November 2016 
Event: Neil Joubert Farm Run

Time: 18:15 start

 

Join this always fun event for a lekker jeep track run, followed by some wine, food and music afterward! It is run under ASA regulations so remember your license (if you have one -temps available on the day)

 

 

 

THURSDAY 24 NOVEMBER 2016

CELTICS THURSDAY SUMMER TRAIL RUNS

On Thursday 24th November we meet at Kloof Nek for the run to start at 18h00. We will do the Deer Park Route.

The route starts from the Kloof Nek parking area (where the Sanparks info centre is.) Meet in the parking area on the left just 100 metres up Tafelberg Road from the traffic circle on Kloof Nek.

It heads in the direction of Devil’s Peak taking in the humps and hills of Deer Park. It then climbs steadily to Dead Man’s Tree on Tafelberg Road and heads back along Tafelberg Road past the base of Platteklip and Lower Cableway back down to the start.

Distance: +/- 9km.

Great for ‘night’ running and if it is a clear night, the views from Tafelberg road of Table Mountain on the one side and the city on the other as you run back to your cars will be fantastic!

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 

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

 

 


SATURDAY 26 NOVEMBER 2016

 

K-WAY VOB TRAIL RUNNING GROUPS

 

TABLE MOUNTAIN TRAILERS

 

TABLE MOUNTAIN NORTH FACE TRAVERSE

 


This week we return to East Fort after a long break. 

 

Rendezvous and Start Time 

  

We meet in the parking lot at the bottom of Chapman's Peak drive in Hout Bay near the beach  (bring something for the car guard). Start time is 6:30

 

Terrain and Distance 

 

 We all run up Chapman's Peak drive to East Fort watching for cars and cyclists! At East Fort we will turn on to the mountain path leading up to Blackburn Ravine. After about 2,5kms of jeep and single track we cross the river and run along the contour path towards Chapman's Peak - if you miss this crossing you will go up Blackburn Ravine. Around 3kms of single track running gets us to a junction of paths.

Here various route decisions can be made:

  • Turn down towards Chapman's Peak Drive and run back along the tar - around 11kms. Fast return (marked on attached map - copyright Peter Slingsby 2009)
  • Run back the way we came - just over 11kms. Takes longer to get back but no tar except from East Fort
  • Run up Chapman's Peak and back to add about 4kms to the distance and return taking one of the above 2 options - 14kms
  • The energetic can turn left at the junction and run up to Noordhoek Peak and do the Panorama Trail coming back down Blackburn Ravine - around 14kms

Decisions can be made on the day

 

A runnable mixture of tar, jeep track and technical single track with beautiful views. Mild exposure

 

Slower Group

 

Peter will be leading his group at a slower pace

 

What to bring 

 

Water (essential), whistle, warm, wind or waterproof top depending on weather.  Extras: money for car guard and coffee/breakfast!

Please remember to look behind you at every turn in the route to make sure the people behind you see which way you are going. 

 

No Dogs. 

 

 

See you there

liz

 

 Liz Brash

 

082 893 8617

 


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.

 

  

Also on Saturday

CONSTANTIA GREENBELT PARKRUN

 

See details on http://www.parkrun.co.za/constantiagreenbelt/

 

 

CMC Dudley Trail Run in aid of CANSA

When: Sat, 26 November 2016 
Event: D'Aria Wine Estate, Duranville

Time: 7am

Distances: 12 km - Start 7am

5km - Start 7:30am

More Info: http://capemultisportclub.com/

 

Join the annual Dudley Run! It's fun, it's beautiful and it's for a good cause.

The race is held in remembrance for CMC running coach Dudley Hulbert who lost his fight against cancer in 2011. Funds from this race is donated to CANSA to assist with their work in research and treatment of various cancer types. 

 

Join the race by running through the picturesque vineyards of d'Aria and Altydgedacht wine estates in Tygerberg Hills. The vineyards are cooled by the sea breeze from the Atlantic Ocean and makes this the perfect location for trail running. 

 

There is a 12km option and since last year a 5km Fun Run/ Walk option has been added to ensure that the whole family can join in the fun.

Both distances can be enjoyed by both novice and experienced runners alike.

 

Big cash prizes for 12km winners and many lucky draw prizes.

Medals to all finishers.

 

Come run the full distance or join the fun family event and help us to raise funds for CANSA. 

 

 

 

LOURENSFORD MARKET TRAIL RUN – 26 NOVEMBER 2016

 

8km and 15km trail runs.  Starts 08h30.

 

For more info and online entries see www.quantumadventures.co.za .

 

 

SUNDAY 27 NOVEMBER 2016

 

MATES SUNDAY TRAIL RUN

 

TBA

 

 

Also on Sunday

 

 

Durbac-CMC

 

Running on Saturday.

 

 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.   

 

   

 

K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  5 DECEMBER 2016

THE FINAL RUN FOR THE YEAR.

All runners welcome.

Headlamps / torches compulsory.

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 .

 

ULTRA TRAIL CAPE TOWN – 10 DECEMBER 2016

 

 

 

FAR AND WIDE SKY RUN 2016 - 10 DECEMBER 2016 (ZIMBABWE)

It’s that time of year again where we open up The Turaco Trail (www.turacotrail.co.zw), Zimbabwe’s iconic hiking trail to a very special type of person…. Trail Runners. 

Since this is the second year that we are running the event I am sure that I do not have to stress the importance of your training leading up to the run. Safety is so important on an event like this, especially in the mountains of the Eastern Highlands. A good training program helps ensure that you are safe out there.

Having said this registration for the 2016 Sky Run is now open - Please note that the race is on the 10th of December this year.

I have attached the information pack below. 

See our website www.farandwide.co.zw for more details; the registration form link and a downloadable PDF info pack.

To register please follow this link: http://goo.gl/forms/AU64cO6aAJVtdYB02

We are really looking forward to the Sky Run this year and know that you are too. Running through the mountains is an experience that not many get to experience in their lives. 

Please let me know if you have any questions regarding the run.

I will be out of office until the 10th of July but will begin answering questions and sorting out the admin as soon as I get back.

This is your chance to get a team together if you are doing it as a relay or get yourself ready for what promises to be an awesome Far and Wide Wild Trails event. 

Please forward this email to anyone that may be interested in participating in the event this year.

RIFT VALLEY MARATHON – 18 MARCH 2017

See attachment hereto.  Blurb to follow in the next edition of this email.

 

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.  All runners welcome.  Not just for club members.  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.  For more information contact Tim Bellairs on tim.bellairs@gmail.com .

·         K-Way VOB Table Mountain Trailers:  Saturday mornings.  All runners welcome.  Not just for club members.  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.  For more info contact Peter Rogers (p.d.n.rogers@gmail.com ).

  • 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 on tim.bellairs@gmail.com .

·         MATES:  Sunday mornings, Tuesday Evening Time Trials and some night runs.  All runners welcome.  Not just for club members.  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.   For more info contact Michael Ohlsson on 0823197250.

·         CRAG / CSAG / CWAG:  Wednesday evenings.  All runners welcome.  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.  For more info contact Rod Prodgers at rodprodgers@icloud.com or Christo Steyn at trailrunner@sobonana.co.za or Ezan Wilson at ezanwilson@gmail.com .

·         Celtics:  Thursday evenings.  All runners welcome.  Not just for club members.  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 CFP®

BA LLB (UCT) PG Dip Financial Planning (US)

 

CRM Investments  |  Nedbank Private Wealth  |  Nedbank Clocktower  Clocktower Precinct  V&A Waterfront  Cape Town  8001

Tel +27 (0)21 416 6792  |  Fax +27 (0)21 416 8792  |  Cell +27 (0)82 321 0299  |  Web www.nedbankprivatewealth.co.za

 

Assisted by:  LITHAKAZI RAPIYA | Tel  +27 (021)416 7161

Fax  +27 (021)416 8194 | Email  lithakazir@nedbankprivatewealth.co.za

 

Nedgroup Private Wealth (Pty) Ltd Registration Number 1997/009637/07   |  Nedgroup Private Wealth Stockbrokers (Pty) Ltd Registration Number 1996/015589/07  |  Nedbank Limited Registration Number 1951/000009/06

 

Before you print this email, please think about the environment