Tuesday, January 31, 2017

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUN INFO


Hi Everyone

 

TRAIL NOTICES

 

 

INVITATION TO DIARISE - THE DURBAC / CMC TRAIL RUN AT PAARL ROCK – SUNDAY 12 FEBRUARY 2017

 

The Durbac / CMC Trail Group has invited the usual Weekend Peninsula Trail Groups (particularly K-Way VOB and MATES regardless of whether or not you are actual members of these clubs) to join them for a run in the Paarl Rock area.  It is a nice run, non-technical (so Mike Ohlsson can complain about it being too fast and easy), and many options as to length (10 -25km).  Best bit is that it gets people onto that big piece of granite, many for the first time.


This will be followed by a skottel breakfast and maybe one or two beers.

 

Details to follow but please save the date into your diaries.

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 
WEDNESDAY 1 FEBRUARY 2017

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 01 February 2017

 

Time: ready to go at 5.45 pm

 

Leaders: Ron Jessop (run), Erich Minnaar (shuffle), Christo Steyn (walk)

 

Location: western slopes above Glen Beach, Camps Bay (see below, Directions)

 

Route description: From the start at Glen Beach we begin with some arduous running through the soft white sand of Camps Bay Beach, followed by scrambling and boulder-hopping around, over and through the huge granite outcrops along the water’s edge, trying to keep our feet dry, as we make our way past Beta Beach and Bakoven; now we head in the favorite CRAG direction â€" UP â€" across the busy Victoria Road and make our way up the slope towards the Pipe Track, then it’s a left turn in the general direction of Kloof Nek until we reach The Glen, that lovely shady pine-treed gorge leading back down to the seashore â€" yes, it’s downhill all the way now, stepped path and single track, until we debouch (note spelling) onto Victoria Road once again, close to the starting point, for that by now welcome rehydrate. Sunset is at 7.51 pm.

 

Duration and distance: approx 90 mins, approx 10 km

 

Shufflers: Erich Minnaar 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 â€" 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: Glen Beach, Camps Bay â€" see pic below

 

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, 1 February 2017 

Time: Meet 17:45 to run 18:00

Where: Altydgedacht

Park and meet at: Intersection of Tygervalley Road and Race Course Road - drive across the traffic lights at the T-Junction and park in front of the vineyards.

 

Friends and slow runners welcome!

 

 

 http://www.durbac.org.za/trail-runs.html

 

 

THURSDAY 2 FEBRUARY 2017

CELTICS THURSDAY SUMMER TRAIL RUNS

When: 2 February AT 18h00

Where: Meet at KLOOF NEK in the parking area on the left just 100 metres above Kloof Nek itself (i.e. near the bottom of Tafelberg Road)

Route: Run around Lion's Head and Signal Hill

Distance is about 8km.

Fast, Fast-Medium, Medium and Medium-slow pace options available, each with an experienced group leader to cater for different speeds, so provided you can run a flat 10kms in less than 65 minutes, there will be a group for you.

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 4 FEBRUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

No run this weekend.  I think I seriously over-estimated my level of fitness for last Saturday and got a serious butt-kicking.  Slow-Medium my backside!  No but seriously, it was an awesome run and I'm stoked that we decided to do Myburgh's despite the rain.  Perfectly safe and beautiful as always.  Disappointing crop of disas this year though.  The reason there is no longer run this week is because I (Tim) still need to work on speed and fitness and so a few road races have been scheduled in.  I will be running the Lion of Africa 10km as a type of time trial on Saturday.  Once again, I will be racing the CEO who will be using a scooter this time to give him a fighting chance.  J

 

On the weekend of 11 / 12 Feb the Longer Distance Group will be joining Durbac and MATES to do a Sunday run out at Paarl Rock.

 

 

TABLE MOUNTAIN TRAILERS

 

EAST FORT / CHAPMANS PEAK AREA

 

This coming Saturday we do the East Fort/Blackburn contour/Chapman's route.

Rendezvous and Start Time
RV in the beach parking lot at the bottom of Chapman's Peak Drive in Hout Bay, outside Vida e Caffe, ready to start at 06h30.

Route
From the beach parking area we run up Chapman's Peak Drive to East Fort then we go off-road. 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. Medium Group go straight down to Chapman's Peak drive and jog on t*r back to cars.
The Fast group may go up to the top of Chapmans Peak if they want a longer run which will add a few kms.

Terrain and Distance
The start is along the tarred road for about a kilometer, then we turn off to the left and head up to East Fort. Then mostly single mountainside trail before returning down Chapman's Peak Drive. Some good climbs off set by spectacular views of Hout Bay harbour and the Sentinel. Some mild exposure.
Altogether about 12kms, a good 380m of ascent, which should take more or less 2 hours 15 minutes.

Slow Group
To be confirmed on Friday, they normally jump into cars after briefing and drive to the East Fort start instead of running up Chapman's and then do an out and back route.

What to bring
Water, whistle, warm/windproof top depending on weather.
Car guard and coffee money!

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

See you there!
Allison
0839837152

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/

 

 

 

SUNDAY 5 FEBRUARY 2017

 

MATES SUNDAY TRAIL RUN

 

Leader: Dale Symons (082 – 851 3949)

 

Start: 6.30am Outside Ruyteplaats Estate Gates, Hout Bay

 

Route: Up Llandudno Ravine and along the 12 Apostles to Echo Valley.  Turn right and continue to Smuts Track.  Turn right onto Smuts Track and head to Skeleton Gorge.  Down Skeleton Gorge and right onto the contour path back to Constantia Nek.  From Constantia Nek down to Long Kloof and then up through the gate and onto the contour path that leads back to Ruyteplaats.

 

Distance: Approx. 25kms (4 hours)

 

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 (082 319 7250) 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 Weekend Pack Run

 

When: Sun, 5 February 2017 

Time: Meet at 7:45am for a 8:00am run

Where: Paradyskloof, Stellenbosch

Meet at: Mont Marie Restaurant, Blaauwklippen Road, Stellenbosch
Just park in the parking area below the restaurant.

Distance and Time: 

Short: 10km - 90min

Medium: 15km - 2 hours

Contact: Conrad 081 470 5370

We're running some friendly Stellenbosch Trail Fund MTB trails around Paradyskloof (have a look at their website http://www.stellenboschtrailfund.co.za/ and please support their good work where possible). This includes a ridiculously fast, even for a trail goat, single track section coming down to Mont Marie.  

 

Please take note of the duration of the run and plan accordingly. You need to be self-sufficient as far as hydration and food are concerned. We try to cater for everyone's needs, but this is a pack run. Choose a group that reflects your abilities, and then stick together. It is fun!

Beers for afterward...

 

 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:  (Not operating at the moment) 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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Monday, January 30, 2017

K-WAY VOB TRAIL RUNNING: SATURDAY 4 FEBRUARY 2017 K-WAY VOB TRAIL RUNS


Hi Everyone

 

DON’T FORGET TODAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  30 JANUARY 2017

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 .

 

SATURDAY 4 FEBRUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

No run this weekend.  I think I seriously over-estimated my level of fitness for last Saturday and got a serious butt-kicking.  Slow-Medium my backside!  No but seriously, it was an awesome run and I’m stoked that we decided to do Myburgh’s despite the rain.  Perfectly safe and beautiful as always.  Disappointing crop of disas this year though.  The reason there is no longer run this week is because I (Tim) still need to work on speed and fitness and so a few road races have been scheduled in.  I will be running the Lion of Africa 10km as a type of time trial on Saturday.  Once again, I will be racing the CEO who will be using a scooter this time to give him a fighting chance.  J

 

On the weekend of 11 / 12 Feb the Longer Distance Group will be joining Durbac and MATES to do a Sunday run out at Paarl Rock.

 

 

TABLE MOUNTAIN TRAILERS

 

EAST FORT / CHAPMANS PEAK AREA

 

This coming Saturday we do the East Fort/Blackburn contour/Chapman’s route.

Rendezvous and Start Time
RV in the beach parking lot at the bottom of Chapman's Peak Drive in Hout Bay, outside Vida e Caffe, ready to start at 06h30.

Route
From the beach parking area we run up Chapman’s Peak Drive to East Fort then we go off-road. 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. Medium Group go straight down to Chapman’s Peak drive and jog on t*r back to cars.
The Fast group may go up to the top of Chapmans Peak if they want a longer run which will add a few kms.

Terrain and Distance
The start is along the tarred road for about a kilometer, then we turn off to the left and head up to East Fort. Then mostly single mountainside trail before returning down Chapman’s Peak Drive. Some good climbs off set by spectacular views of Hout Bay harbour and the Sentinel. Some mild exposure.
Altogether about 12kms, a good 380m of ascent, which should take more or less 2 hours 15 minutes.

Slow Group
To be confirmed on Friday, they normally jump into cars after briefing and drive to the East Fort start instead of running up Chapman’s and then do an out and back route.

What to bring
Water, whistle, warm/windproof top depending on weather.
Car guard and coffee money!

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

See you there!
Allison
0839837152

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.

 

 

 

Have a great week.

 

Cheers

 

Tim

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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Friday, January 27, 2017

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

NOTICES

 

DON’T FORGET MONDAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  30 JANUARY 2017

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 .

 

 

FRIDAY 27 JANUARY 2017

 

BAT RUN TRAINING RUN

 

NOTE THIS IS AN EVENING RUN TONIGHT


Friday 27th January


Start:
Gardens Tech Rugby Club, Rugby Road, Top of Upper Orange Street, Gardens
19h00 - reliable running light required, make sure the batteries are charged/full. No light, no run (even if you are only doing 1 peak).

Co-ordinator:

Dopo - 083 659 8443

Fast Group - up to 4 hours

Medium Group - up to 5 hours

Slow Group - up to 6 hours

 

Pacing:

There will be 2-3 pace groups available, slow-medium-fast. These runs are intended for experienced runners who are training towards the race event. However on the same note, these are pack runs and not a race, runners must stick together and look after one another. For safety sake to ensure large groups, we cannot cater for too many pace options and this will largely be dependent on the turnout of runners on the day. Should you wish to only complete 1 of the peaks, then please still be ready to stay with one of the pace groups.

 

Route - Devils Peak and Maculae's:

The run starts at the Gardens Tech Rugby Club at 19h00, the same time as the race will start. We head up Deerpark via the Platteklip Wash Houses to Tafelberg Road. Run left along Tafelberg Road to the base of Devils Peak. Up along the Saddle and then continue all the way to the summit of Devils Peak at the final beacon. Then head back down to Tafelberg Road the same away and turn left and run along the road to the base of Platteklip Gorge. The route continues to the top of Platteklip (slower group heads back down here), along the southern “yellow footprints" path to Maclear’s Beacon (only fast and medium groups), and back down to the base of Platteklip again. 

 

Follow Tafelberg Road left to the first parking lot on the right, just around the bend. Through the boom and onto the jeep track, keep right at the split and then head straight back down to the Platteklip Wash Houses and then along to the Clubhouse for cold beers UPSTAIRS AT THE BAR, not from your boot!


Around 20km with lots of climbing but that is what you are training for. Make sure your light has charged/full batteries.



 

SATURDAY 28 JANUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUP

 

 

LONGER DISTANCE GROUP

 

PLEASE NOTE CAREFULLY!!!!!!  Because of the heavy rains, I am reserving the right to give Myburgh’s Waterfall Ravine a miss tomorrow morning if absolutely necessary.  I am not prepared to risk that route if it is very wet.  The route is fine when it is dry but quite slippery when wet.  This means that decisions will be made on the morning which could change things significantly.  Subject to what my enquiries with the Hout Bay locals between now and tomorrow morning reveal we might:

 

·         Do the Route below (this is still Plan A); OR

·         Do a completely different route of similar length;

·         Start out towards Myburgh’s and then continue to Suikerbossie and up Llandudno Ravine.  This makes the run quite a bit longer so we will adjust pace accordingly.

 

So you need to be prepared for any of the above.  But in any event there will be a run at 06h00 from Constantia Nek tomorrow morning.

 

Paul M and Chris W, has a huge amount of rain fallen in Hout Bay overnight?

 

CONSTANTIA NEK / MYBURGH’S WATERFALL RAVINE / GROOTKOP / DAMS / CONCRETE ROAD BACK TO CONSTANTIA NEK

 

Starting Time and Place

 

06h00 from Constantia Nek car park

 

Run Leader

 

Tim Bellairs tim.bellairs@gmail.com / 0823210299

 

Route

 

Down the Hout Bay Main Road (TAR) from the nek to Longkloof Road.  Wind our way across to Boskykloof Road and through the gate at the top (Hout Bay locals, is the code still the same i.e. straight down the middle of the key pad?) Up Myburgh’s Waterfall Ravine to the top, checking out the disas on the way (hopefully).  Apostle Spine Path over Grootkop shoulder.  Right at Margaret’s Cairn along the old railway track to the dams.  Cross the Woodhead Dam wall to the concrete road.  Concrete road back to the car park.

 

Distance

 

It’s been so long that I have forgotten.  Just less than 20km?

 

Pace and Running Time

 

Bearing in mind this is an experimental run for me (testing out the old injuries) the pace is going to be slow medium (with a tendency to get slower as the run progresses).  In MATES terms we will start at Marcy’s Group pace, drop to about Spencer’s Group pace by the top of the mountain, tending towards the CEO’s group pace on the way back along the concrete road.

 

We will do short regroups along the way but no long stops.

 

Faster runners are welcome to join us but must understand that they either go their own pace under their own responsibility or they treat it as a relaxed run and stick with us.

 

Allow at least 4 hours for this one.

 

NOTES

 

  • Please wear proper, weather-appropriate trail running gear and carry the correct equipment (hydration pack), waterproof / windproof top, fully charged cell phone with the run leader’s number programmed in, whistle (for if you get lost or into trouble).
  • Carry sufficient water and snacks for the whole run.
  • There is some mild exposure / scrambling on the way up Myburgh’s Waterfall Ravine.  But I am a big baby with heights and I can do it comfortably.
  • All runners welcome (not just K-Way VOB members) but please note that this is not a beginner run.  This is one for more experienced, fitter trail runners.  Due to the amount of time we will be out there, we need to be quite strict on the pace.

 

 

TABLE MOUNTAIN TRAILERS

 

SILVERMINE EAST: HOLE IN THE WALL (BOYES DRIVE)

 

 This week we explore the other side (east) of Silvermine starting from Boyes Drive to allow an early start

 

Rendezvous and Start Time 

  

We meet on Boyes Drive at the Peck's Valley/Hole in the Wall entrance.  Park on pavement on the sea side of the road to avoid blocking traffic. Start is at 6am as this run can get hot!

 

Terrain and Distance 

 

 All groups will start up the long hill going up Farmer Peck's Valley. Just before the jeep track, at a small junction, the fast group will turn right and go up Muizenberg Peak. The rest of us will carry on straight, turning left down the jeep track for a short while before turning right and heading on single track towards Higher Steenberg Peak. The fast group will do the same route once they have explored Muizenberg Peak - see map. After Fat Lady Shelter, the route continues towards Gate 2. When we reach the junction, we turn left and follow the jeep track to the concrete bridge. We turn left up the Old Fisherman's Path keeping left  to join the jeep track. At the jeep track we turn left and follow it till the junction where we will head straight along the single track down Mimetes Valley. Just before the track goes down to Boyes Drive at Bailey's Kloof, we turn left and run back to Hole in the Wall. 

 

Lots of single track climbing at the start, especially for the fast group who will do 2 peaks, while the medium group will do only Higher Steenberg. Nice flowing running after that on jeep track and single tracks until the descent towards Bailey's Kloof.

 

Fast group will do around 14kms and medium group around 12kms

 

Slower Group

 

After going up Farmer Peck's Valley, the slower group can choose any number of routes. Suggested route in dotted lines on attached map.

 

What to bring 

 

Water (essential), whistle, warm, wind or waterproof top depending on weather.  

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.  

 

 

How to get to Peck's Valley (Hole in the Wall) 

 

Coming from the Cape Town/M3 side, turn right up Boyes Drive and follow the road past the Old Boyes Drive turn off. Go down the next hill (beware the traffic camera). As you start going up there is a stone wall on your right. The entrance (a hole on the wall) is there - sign post not always visible. Park on the pavement on the left hand side of the road. There is also place to park on the right hand side of the road at the bottom before you start going up - beware of traffic!

 

The entrance is 3.3kms from the start of Boyes Drive (600m from the Old Boyes Drive turn off)

 

From the Kalk Bay side, turn left up Boyes Drive and drive for 3.6kms. Stone wall on left. Park at bottom of hill on left or on pavement on right hand side (beware cars)

 

No Dogs. 

 

 

Group Leader:

 

 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/

 

 

 

 

SUNDAY 29 JANUARY 2017

 

MATES SUNDAY TRAIL RUN

 

FROM KLOOF NEK CAR PARK

 

Start:
06h30 at Kloof Nek Car Park

 

Co-ordinators:

Dale Symons and Koji “Samurai" (Fast pace, 3-4 hours) - 082 851 3949

Marcy “someone please give her a nickname” Loubser (Medium Group)

Spencer "the Legend" ("Just below medium" Group)

Michael Ohlsson "the CEO” and “the one and only” Tim Bellairs (Elite K@K Group) - 082 319 7250


Route: 

Along the Pipe Track to Corridor Ravine, up and back towards Kasteelpoort.  Turn right at the Old Railway Line and continue on toward the Water Museum.  Aqueducts to Smuts Track, along Smuts Track to Maclears Beacon.  Then along Front-Face to Platteklip Gorge and down.  Turn left onto the Contour Path to Kloof Corner and finally back down to the Kloof Nek parking lot.  Lots of shortcuts for the CEO and those not wanting to do the whole route.

 

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 (082 319 7250stored as well as the City’s emergency ops number (021 480 7700and the SANParks Visitor Safety number (0861 106 417programmed 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.


 

Also on Sunday

 

 

CMC-Durbac 

 

No run this coming Sunday.  Join in with MATES.

 

 

 

WEATHER FORECAST with thanks to www.yr.no

 

 

 

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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Tuesday, January 24, 2017

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUNS


Hi Everyone

 

TRAIL NOTICES

 

DON'T FORGET TODAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  30 JANUARY 2017

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 .

 

INVITATION TO DIARISE - THE DURBAC / CMC TRAIL RUN AT PAARL ROCK – SUNDAY 12 FEBRUARY 2017

 

The Durbac / CMC Trail Group has invited the usual Weekend Peninsula Trail Groups (particularly K-Way VOB and MATES regardless of whether or not you are actual members of these clubs) to join them for a run in the Paarl Rock area.  It is a nice run, non-technical (so Mike Ohlsson can complain about it being too fast and easy), and many options as to length (10 -25km).  Best bit is that it gets people onto that big piece of granite, many for the first time.


This will be followed by a skottel breakfast and maybe one or two beers.

 

Details to follow but please save the date into your diaries.

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

 
WEDNESDAY 25 JANUARY2017

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 25 January 2017

 

Time: ready to go at 5.45 pm

 

Leaders: Anthony Murray (run), Kate le Roux (shuffle), Meindert Hoving (walk)

 

Location: Newlands Forest (see below, Directions)

 

Route description: Details of this week's route are being kept secret as a surprise, but rest assured, the leader knows this area very well and will have put together something challenging and fun â€" don’t miss it. Sunset is at 7.56 pm.

 

Duration and distance: approx 90 mins, approx 9 km

 

Shufflers: Kate le Roux 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: Meindert Hoving 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 â€" 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 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 â€" 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”.

 

Equipment

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

â€"         water/energy drink/munchies

â€"         weather-appropriate clothing/gear; long-range forecast for 6 pm says clear skies, no rain, 23 Â°C, fresh breeze SSE 33 kph

â€"         personal medication (if required)

â€"         something liquid for post-run rehydrate session

â€"         warmer/dry clothing for the rehydrate session

â€"         whatever else you personally need for comfortable, safe trail running

 

Car guards: NO GUARDS

 

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 (Road)

When: Wed, 25 January 2017 
Event: Dan Luyt 15km

Where: Durbanville Bowling Club - Bowlers Avenue - Durbanville

Time: 18:30 start

 

Nothing like a short and sharp road race to get the legs pumping. From next week we're back on the farms, promise!

 

 http://www.durbac.org.za/trail-runs.html

 

 

THURSDAY 26 JANUARY 2017

CELTICS THURSDAY SUMMER TRAIL RUNS

On Thursday 26th January we meet at Newlands Forest for the Contour Path run to start at 18h00. Meet in the parking area at the Newlands forest 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). 

We head up and left into Newlands Forest, initially following uphill jeep tracks for the first 2 km's, before we reach a rusted sign pointing to "Contour Path". We head up this attractive path which includes some steps and which will lead us up to the contour path. We then turn right heading along the contour path all the way to the turnstile below the blockhouse. As we reach the turnstile, we turn sharp right and head down a single track path, which after about 800 metres links up with the jeep track. This heads steadily down into Newlands Forest again, and back to the start. 

Some characteristics of this run:

-          The first 2.5 km's are mainly steady uphill, with some steps, but all on great quality running surface.

-          Once we reach the contour path, there are some technical rocky and stony sections along the contour path, particularly over the first km of this section. But most of it thereafter is 3-4kms of easy level running all the way to the turnstile below the blockhouse.

-          Some sections of the run take place on boardwalks which can be slippery when wet.  Please take care on this section!

-          When we turn down from the turnstile, the initial 800 metre downhill section is uneven and technical – ankle-roll territory – so watch your footing here and walk if you need to.

-          The rest is easy flowing; smooth running downhill to the finish.

Difficulty grading: 7.5/10  

Distance is about 8km.

Fast, Fast-Medium, Medium and Medium-slow pace options available, each with an experienced group leader to cater for different speeds, so provided you can run a flat 10kms in less than 65 minutes, there will be a group for you.

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 28 JANUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUP

 

 

LONGER DISTANCE GROUP

 

Yes, we're back, on an experimental basis.  Let's see how it goes.

 

CONSTANTIA NEK / MYBURGH'S WATERFALL RAVINE / GROOTKOP / DAMS / CONCRETE ROAD BACK TO CONSTANTIA NEK

 

Starting Time and Place

 

06h00 from Constantia Nek car park

 

Run Leader

 

Tim Bellairs tim.bellairs@gmail.com / 0823210299

 

Route

 

Down the Hout Bay Main Road (TAR) from the nek to Longkloof Road.  Wind our way across to Boskykloof Road and through the gate at the top (Hout Bay locals, is the code still the same i.e. straight down the middle of the key pad?) Up Myburgh's Waterfall Ravine to the top, checking out the disas on the way (hopefully).  Apostle Spine Path over Grootkop shoulder.  Right at Margaret's Cairn along the old railway track to the dams.  Cross the Woodhead Dam wall to the concrete road.  Concrete road back to the car park.

 

Distance

 

It's been so long that I have forgotten.  Just less than 20km?

 

Pace and Running Time

 

Bearing in mind this is an experimental run for me (testing out the old injuries) the pace is going to be slow medium (with a tendency to get slower as the run progresses).  In MATES terms we will start at Marcy's Group pace, drop to about Spencer's Group pace by the top of the mountain, tending towards the CEO's group pace on the way back along the concrete road.

 

We will do short regroups along the way but no long stops.

 

Faster runners are welcome to join us but must understand that they either go their own pace under their own responsibility or they treat it as a relaxed run and stick with us.

 

Allow at least 4 hours for this one.

 

NOTES

 

·         Please wear proper, weather-appropriate trail running gear and carry the correct equipment (hydration pack), waterproof / windproof top, fully charged cell phone with the run leader's number programmed in, whistle (for if you get lost or into trouble).

·         Carry sufficient water and snacks for the whole run.

·         There is some mild exposure / scrambling on the way up Myburgh's Waterfall Ravine.  But I am a big baby with heights and I can do it comfortably.

·         All runners welcome (not just K-Way VOB members) but please note that this is not a beginner run.  This is one for more experienced, fitter trail runners.  Due to the amount of time we will be out there, we need to be quite strict on the pace.

 

 

TABLE MOUNTAIN TRAILERS

 

SILVERMINE EAST: HOLE IN THE WALL (BOYES DRIVE)

 

 This week we explore the other side (east) of Silvermine starting from Boyes Drive to allow an early start

 

Rendezvous and Start Time 

  

We meet on Boyes Drive at the Peck's Valley/Hole in the Wall entrance.  Park on pavement on the sea side of the road to avoid blocking traffic. Start is at 6am as this run can get hot!

 

Terrain and Distance 

 

 All groups will start up the long hill going up Farmer Peck's Valley. Just before the jeep track, at a small junction, the fast group will turn right and go up Muizenberg Peak. The rest of us will carry on straight, turning left down the jeep track for a short while before turning right and heading on single track towards Higher Steenberg Peak. The fast group will do the same route once they have explored Muizenberg Peak - see map. After Fat Lady Shelter, the route continues towards Gate 2. When we reach the junction, we turn left and follow the jeep track to the concrete bridge. We turn left up the Old Fisherman's Path keeping left  to join the jeep track. At the jeep track we turn left and follow it till the junction where we will head straight along the single track down Mimetes Valley. Just before the track goes down to Boyes Drive at Bailey's Kloof, we turn left and run back to Hole in the Wall. 

 

Lots of single track climbing at the start, especially for the fast group who will do 2 peaks, while the medium group will do only Higher Steenberg. Nice flowing running after that on jeep track and single tracks until the descent towards Bailey's Kloof.

 

Fast group will do around 14kms and medium group around 12kms

 

Slower Group

 

After going up Farmer Peck's Valley, the slower group can choose any number of routes. Suggested route in dotted lines on attached map.

 

What to bring 

 

Water (essential), whistle, warm, wind or waterproof top depending on weather.  

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.  

 

 

How to get to Peck's Valley (Hole in the Wall) 

 

Coming from the Cape Town/M3 side, turn right up Boyes Drive and follow the road past the Old Boyes Drive turn off. Go down the next hill (beware the traffic camera). As you start going up there is a stone wall on your right. The entrance (a hole on the wall) is there - sign post not always visible. Park on the pavement on the left hand side of the road. There is also place to park on the right hand side of the road at the bottom before you start going up - beware of traffic!

 

The entrance is 3.3kms from the start of Boyes Drive (600m from the Old Boyes Drive turn off)

 

From the Kalk Bay side, turn left up Boyes Drive and drive for 3.6kms. Stone wall on left. Park at bottom of hill on left or on pavement on right hand side (beware cars)

 

No Dogs. 

 

 

Group Leader:

 

 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/

 

 

 

 

SUNDAY 29 JANUARY 2017

 

MATES SUNDAY TRAIL RUN

 

FROM KLOOF NEK CAR PARK

 

Leader: Dale Symons (082 –851 3949)

 

Start: Kloof Nek Car Park – 6.30am

 

Route: Along the pipe track to Corridor Ravine, up and back towards Kasteelpoort.  Turn right at the old railway line and continue on towards the Water Museum.  Aquaducts to Smuts Track, up Smuts Track to Maclears Beacon.  Then front-face to Platteklip Gorge and down.  Turn left onto the contour path to the ledges and finally back down to the Kloof Nek parking lot.  Duration about 4 hours, but lots of shortcuts for those not wanting to do the whole route.

 

  • All runners welcome;
  • Pace groups:  slow/medium with the CEO Mike, Medium with Spencer, Fast Medium with Marcy and Fast with Koji and Dale
  • Make sure you have all the correct weather-appropriate kit and gear.
  • Definitely carry sufficient water and food.  This is a great run but there is little shade and no drinking water on the route.
  • Bring money for entrance and tipping the car guard.  Used to be R5 entry but may have increased.
  • Everyone is welcome to come to the braai at Paul's place afterwards so bring your food and beer with.

 

 

Also on Sunday

 

 

CMC-Durbac 

 

No run this coming Sunday.  Join in with MATES.

 

 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:  (Not operating at the moment) 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