Tuesday, February 28, 2017

K-WAY VOB TRAIL RUNNING: GENERAL TRAIL RUN INFO


Hi Everyone

 

TRAIL RUNS FOR THIS COMING WEEK

 

TUESDAY 28 FEBRUARY 2017

 

TUESDAY TRAILS

 

Kloof Nek 17h45 for 18h00 start.

 

Three pace groups.

 

 
WEDNESDAY 1 MARCH 2017

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 1 March 2017

 

Time: ready to go at 5.45 pm

 

Leaders: Tom Scriba (run), Gavin Mohammed (shuffle), Ezan Wilson (walk)

 

Location:  Cecilia Forest

 

Route description: TBA

 

Duration and distance: approx 90 mins

 

Shufflers: Gavin MOhammed 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: Ezan Wilson 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: Cecilia Forest car park)

 

Directions: TBA

 

Equipment

â€"         water/energy drink/munchies

â€"         weather-appropriate clothing/gear; long-range forecast for 6 pm says clear skies, no rain, 29 Â°C, gentle breeze S 16 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: 1 March 2017:  Gabi Burgess & Andrea Petersen

 

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, 2 November 2016 

Time: Meet 17:45 to run 18:00

Where: Meerendal Wine Estate

Distance: 7km and 10km run options

Park and meet at: opposite the tasting room at Meerendal at 17:50

 

Friends and slow runners welcome.

 

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

 

 

THURSDAY 2 MARCH 2017

CELTICS THURSDAY SUMMER TRAIL RUNS

On Thursday 2nd March we meet at Newlands Forest for the run to start at 18h00. We will do the Silvertree Trail Route.

Meet in the parking area at the Parks Board office / helipad / firebase (the parking area is the main parking area off the M3 – 700 metres north of the big M3 / Blue Route intersection with Rhodes Drive / Newlands Avenue, and about 1.2kms south of the southern end of UCT). 

The route is undulating as it heads from Newlands Forest initially with a few uphills before linking up with the Silvertree Trail. We head along the Silvertree trail, before eventually cutting down into Kirstenbosch before heading back along the lower rollercoaster route into Newlands Forest. 

The distance is about 7,8kms. 

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 MARCH 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

POSTPONED:  WE WILL AIM TO DO THE 24KM OMTOM TRAIL ROUTE STARTING AT UCT UPPER CAMPUS ON 18 MARCH 2017

 

Please join Table Mountain Trailers this week.

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)

 

KALK BAY TO SILVERMINE EAST

 

This week we climb up from Kalk Bay Station and explore Silvermine East

 

Rendezvous and Start Time 

  

We meet in the parking lot of Kalk Bay Station next to Cape to Cuba Restaurant. Start is at 6:30 am  

 

Terrain and Distance 

 

All groups will climb the steps opposite the station up to Boye's Drive. We cross Boye's Drive and slog up Weary Willy's Path - a good warm up!

 

At the junction, the fast group will turn right and run till the left turn up Spes Bona Valley. At the top of Spes Bona they turn right and run down Speciosa Valley, cross the jeep track and run the short single track to Nellie's Pool. Here they turn left down a bit of jeep track and cross over to the singletrack taking them towards Gate 2.  When they hit the jeep track they turn right for a short way and then left towards the top of  the waterfall and carry on to Dead Man's Path. They follow the path round the peak and come back via Echo Valley and Weary Willy's. Black line on attached map

 

At the junction the medium group will carry on straight up Echo Valley, turn right to the Amphitheatre and then down via Crassula Path. They cross the jeep track on to Old Fisherman's Path to the top of the waterfall. Here they turn left towards Dead Man's Path, following the path around the peak. The return journey can be back via Echo Valley or Spes Bona - group decision on the day!  Red line on attached map

 

Lots of single track with bits of jeep track - uphills, downhills and flowing running.

 

Fast group will do around 13km and medium group between 10 and 11km depending on return route chosen. Distance does not take the stairs between Kalk Bay and Boye's Drive into account

 

Slower Group

 

The slower Group can take a similar route to the  medium group, but when Crassula Path hits the jeep track they turn left and then left again to Dead Man's path. Return is via Echo Valley. A distance of around 8.5km

Red line and dotted red line on 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.  

  

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.

 

 

 

SUNDAY 5 FEBRUARY 2017

 

MATES SUNDAY TRAIL RUN

 

TBA

 

Durbac-CMC Trail Pack Run

 

Table Mountain here we come! An old favourite - up Corridor Ravine, play around on top of Table Mountain, and descend using Kasteelpoort. Some great scenery along the way, a decent climb to get to the top and then views forever along the Apostles Track and Kasteelspoort.

Details:
Date: Sunday, 5 March
Time: Meet at 6:45am for a 7:00am start
Place: Kloof Nek parking, on your left just as you turn up Tafelberg Road
Duration: At least 3 hours for all distances! Book out the morning - this is worth it!
Afterward: Sterries and beers...
Distance:
Long: 25km. Pipe track, up Corridor Ravine, route to be determined (maybe all the way to Maclears) and down Kasteelpoort.
Medium: 15km. Pipe track, up Corridor Ravine, Apostels Path and down Kasteelpoort.
Equipment: Self-sufficient for water and food. The mountain is very dry - don't expect to find water anywhere. And being out there for 3+ hours you need to make sure you have the necessary food and water to sustain you. No Water, No Run!

Contact: Conrad Meier 081 470 5370

 

 

 

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, February 27, 2017

K-WAY VOB TRAIL RUNNING: SATURDAY 4 MARCH 2017


Hi Everyone

 

TRAIL NOTICES

 

 

DON’T FORGET TODAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  27 FEBRUARY 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 MARCH 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

TO BE CONFIRMED BUT WOULD LIKE TO DO THE 21KM OMTOM TRAIL ROUTE STARTING AT UCT UPPER CAMPUS

 

I am looking to chat to trail runners who have done the 21km race in its current format i.e. direction and route.  I only know the old route.  If you have any advice to offer please would you drop me a mail on timbe@nedbankprivatewealth.co.za or tim.bellairs@gmail.com .

 

I will advise by Thursday whether the run is on or not.  If not, please join Table Mountain Trailers.

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)

 

KALK BAY TO SILVERMINE EAST

 

This week we climb up from Kalk Bay Station and explore Silvermine East

 

Rendezvous and Start Time 

  

We meet in the parking lot of Kalk Bay Station next to Cape to Cuba Restaurant. Start is at 6:30 am  

 

Terrain and Distance 

 

All groups will climb the steps opposite the station up to Boye's Drive. We cross Boye's Drive and slog up Weary Willy's Path - a good warm up!

 

At the junction, the fast group will turn right and run till the left turn up Spes Bona Valley. At the top of Spes Bona they turn right and run down Speciosa Valley, cross the jeep track and run the short single track to Nellie's Pool. Here they turn left down a bit of jeep track and cross over to the singletrack taking them towards Gate 2.  When they hit the jeep track they turn right for a short way and then left towards the top of  the waterfall and carry on to Dead Man's Path. They follow the path round the peak and come back via Echo Valley and Weary Willy's. Black line on attached map

 

At the junction the medium group will carry on straight up Echo Valley, turn right to the Amphitheatre and then down via Crassula Path. They cross the jeep track on to Old Fisherman's Path to the top of the waterfall. Here they turn left towards Dead Man's Path, following the path around the peak. The return journey can be back via Echo Valley or Spes Bona - group decision on the day!  Red line on attached map

 

Lots of single track with bits of jeep track - uphills, downhills and flowing running.

 

Fast group will do around 13km and medium group between 10 and 11km depending on return route chosen. Distance does not take the stairs between Kalk Bay and Boye's Drive into account

 

Slower Group

 

The slower Group can take a similar route to the  medium group, but when Crassula Path hits the jeep track they turn left and then left again to Dead Man's path. Return is via Echo Valley. A distance of around 8.5km

Red line and dotted red line on 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.  

  

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.

 

 

Have a great week Everyone.

 

Cheers

 

Tim

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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Friday, February 24, 2017

K-WAY VOB TRAIL RUNNING: WEEKEND WRAP UP


Hi Everyone

 

DON’T FORGET MONDAY:  K-WAY VOB MONDAY EVENING CITY BOWL TRAIL RUN –  MONDAY 27 FEBRUARY 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 25 FEBRUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

NO RUN FOR LONGER DISTANCE GROUP THIS WEEKEND – PLEASE JOIN TABLE MOUNTAIN TRAILERS

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)

 

MOUILLE POINT LIGHTHOUSE / SIGNAL HILL / LION’S HEAD

 

We head out to the Atlantic Seaboard this Saturday 25th February 2017 for our weekly run !

 

Route

From the parking area at the Mouille Point Lighthouse, we make our way past Putt Putt and up Glengariff Road, on to the mountain. We turn right and head up along single track on the slopes of Signal Hill to the Kramat. We drop down slightly, then turn left along some more single track to the corner overlooking Bantry Bay and Clifton. We keep going anti clockwise with Clifton on our right along some lovely jeep track, until we head up a few steps to the trees, where we will take in the views of Clifton and Camps Bay. Some more single track as we work our way down to Kloof Nek Road, then cross the road and sprint the 300 metres to the Kloof Nek Traffic Circle. Then it’s left up Signal Hill Road for another 300 metres and on to the spine of Signal Hill Road and along past the Kramat, over Signal Hill Road, down past the Noon Day Gun, through the streets of upper Green Point, past the Cape Town Stadium, through the Urban Park and back to the cars. 


Rendezvous and start time
We will meet at the Mouille Point Lighthouse, ready to start at 6.30am

Terrain and distance
About  +/- 14 km, which should take us around 2.0 to 2.5 hours

Recovery& Run/Walk Groups

They will follow slightly shorter routes at more modest paces

Please bring
Your own water and snacks
A whistle
Warm top (windproof or waterproof depending on weather)

Hope to see you all then!

 

Regards

Laura & Joe

082 940 8684


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.

 

 

SUNDAY 26 FEBRUARY 2017

 

MATES SUNDAY TRAIL RUN

 

Sunday 26th February


Start:

06h30 at Vida Café Hout Bay (parking lot opposite Chapman’s Peak Hotel)

 

Co-ordinators:

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

THE “Magic” Marcy Loubser as honored by the CEO himself (Medium Group)

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

Michael Ohlsson "the CEO” and Jayde “the deserter” Butler… if he can keep up? (Elite K@K Group) - 082 319 7250


Route:

Across Hout Bay beach to the start of Leg 1 of the Hout Bay Trail Challenge, up Karbonkelberg and down Suther Peak, left towards the wreck and then back along the single track to Sandy Bay. Up to the paved road above Sandy Bay, down into Hout Bay and back to the parking lot for a beer and a swim. 


Unlike that other weekend trail running group Mates is an irresponsible Club. We will leave you to get lost up the mountain. But generally we get lost as a group, because the CEO knows nothing about direction.

 

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.

 

Durbac-CMC Trail Pack Run

 

No run this weekend.  Join MATES Run.

 

WEATHER FORECAST with thanks to www.yr.no

 

 

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

 

Cheers

 

Tim

 

Tim Bellairs

K-Way VOB Trail Running

Cell:     082 321-0299

Email:   tim.bellairs@gmail.com


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Tuesday, February 21, 2017

K-WAY VOB TRAIL RUNNING: GENERAL WEEKLY TRAIL RUNS


Hi Everyone

 

TRAIL NOTICES

 

SPUR TRAIL SERIES (SUNDAY 26 FEBRUARY 2017) - ELGIN ENTRY EXCHANGE

 

If anyone would like to swop their 15km Elgin entry for the 25km, please contact Illona Pelser on illona@gmail.com.

 

JANTEE DESIGNS POP UP SHOP

 

JT will be having a Pop Up Shop this Saturday afternoon in Pagasvlei Road, Constantia.

 

Fantastic trail running clothes and other fashionware.

 

See attachment for details.

 

 

TRAIL RUNS FOR THIS COMING WEEK

 

TUESDAY 21 FEBRUARY 2017

 

TUESDAY TRAILS

 

Newlands Forest 17h45 for 18h00 start.

 

Three pace groups.

 

 
WEDNESDAY 22 FEBRUARY 2017

 

CRAG / CSAG / CWAG TRAIL RUN / SHUFFLE / WALK

 

Date: Wednesday 22 February 2017

 

Time: ready to go at 5.45 pm

 

Leaders: Gavin Goldblatt (run), TBA/Strava (shuffle), André Proctor (walk)

 

Location: Constantia green belts / Cecilia Forest (see below, Directions)

 

Route description: From the start (see below, Starting point and Directions) at the parking area on Constantia Main Rd, near the corner of Pagasvlei Rd, we weave our way up the mountain bike paths and trail network to eventually cross Rhodes Drive at Southern Cross, bolt down through the cork forest to Cecilia Forest parking lot, slog up to the forester's cottage, back along the familiar jeep track to the pool, cross Rhodes Drive and retrace our steps back to the cars. We will have more t*r than we like, and less technical running, but will make up for it with feeling like 10-year-olds running fast slalom down groomed singe track. Sunset is at 7.33 pm.

 

Duration and distance: approx 90 mins, approx 11 km; 350 m vertical gain

 

Shufflers: TBA/Strava 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: André Proctor 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).

 

Grading

â€"         100% runnable

â€"         A1
â€"         pack run

 

Starting point: Constantia Main Rd / Pagasvlei Rd http://goo.gl/maps/GvR6d (click for Google Maps)

 

Directions: On the M3 heading south (out of the city) take the M41 Constantia/Hout Bay Main Road exit, which goes through a full 180° hairpin and comes to a traffic light at the M41; turn left towards Constantia and pass under the M3, continuing along the M41 past Constantia Village shopping mall and Christ Church, Parish Road; about 500 m past this intersection down the hill is a pedestrian crossing traffic light, often used by horse riders â€" the starting point is the parking area on the right. Coming from the south (Muizenberg side) on the M3, take the same exit, but turn left onto the M41 at the traffic light and head up towards Constantia Nek until you reach the starting point described above. From Constantia Nek head down the M41 towards Constantia Village, past the Groot Constantia turn-off, and continue to the starting point (which will be on your left) as described above.

 

Equipment

â€"         water/energy drink/munchies

â€"         weather-appropriate clothing/gear; long-range forecast for 6 pm says clear skies, no rain, 29 Â°C, gentle breeze S 16 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: 22 Feb â€" Anthony Murray & Cheryl Jenks

 

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

 

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CMC-Durbac Wednesday Pack Run


When: Wed, 22 February 2017 
Time: Meet 17:45 to run 18:00
Where: Bellville Golf Club, Kommissaris Street, Welgemoed

Distance: 5, 7.5 and 10km run options

Park and meet at: At the Welgemoed Preprimary School parking (NOT the primary school)

 

Friends and slow runners welcome. 

 

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

 

 

THURSDAY 23 FEBRUARY 2017

CELTICS THURSDAY SUMMER TRAIL RUNS

On Thursday 23rd February, we meet at Newlands Forest for the run to start at 18h00. We do our Plumpudding Hill run which will start at Newlands Forest in the parking area at the Parks Board office / helipad / firebase (the parking area is the main parking area off the M3 – 700 metres north of the big M3 / Blue Route intersection with Rhodes Drive / Newlands Avenue, and about 1.2kms south of the southern end of UCT).

The route takes in Newlands Forest out to the beacon on Plumpudding Hill, down Heartbreak Hill on the slopes of Devil's Peak and back the lower route above Rhodes Memorial.

Difficulty grading 6/10.

Distance is 9.5 kms with about 450 metres total ascent and descent.

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 25 FEBRUARY 2017

 

K-WAY VOB TRAIL RUNNING GROUPS

 

LONGER DISTANCE GROUP

 

NO RUN FOR LONGER DISTANCE GROUP THIS WEEKEND – PLEASE JOIN TABLE MOUNTAIN TRAILERS

 

 

TABLE MOUNTAIN TRAILERS (K-WAY VOB MEDIUM DISTANCE GROUP)

 

MOUILLE POINT LIGHTHOUSE / SIGNAL HILL / LION'S HEAD

 

We head out to the Atlantic Seaboard this Saturday 25th February 2017 for our weekly run !

 

Route

From the parking area at the Mouille Point Lighthouse, we make our way past Putt Putt and up Glengariff Road, on to the mountain. We turn right and head up along single track on the slopes of Signal Hill to the Kramat. We drop down slightly, then turn left along some more single track to the corner overlooking Bantry Bay and Clifton. We keep going anti clockwise with Clifton on our right along some lovely jeep track, until we head up a few steps to the trees, where we will take in the views of Clifton and Camps Bay. Some more single track as we work our way down to Kloof Nek Road, then cross the road and sprint the 300 metres to the Kloof Nek Traffic Circle. Then it's left up Signal Hill Road for another 300 metres and on to the spine of Signal Hill Road and along past the Kramat, over Signal Hill Road, down past the Noon Day Gun, through the streets of upper Green Point, past the Cape Town Stadium, through the Urban Park and back to the cars. 


Rendezvous and start time
We will meet at the Mouille Point Lighthouse, ready to start at 6.30am

Terrain and distance
About  +/- 14 km, which should take us around 2.0 to 2.5 hours

Recovery& Run/Walk Groups

They will follow slightly shorter routes at more modest paces

Please bring
Your own water and snacks
A whistle
Warm top (windproof or waterproof depending on weather)

Hope to see you all then!

 

Regards

Laura & Joe

082 940 8684


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.

 

 

SUNDAY 26 FEBRUARY 2017

 

MATES SUNDAY TRAIL RUN

 

Sunday 26th February


Start:

06h30 at Vida Café Hout Bay (parking lot opposite Chapman's Peak Hotel)

 

Co-ordinators:

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

THE "Magic" Marcy Loubser as honored by the CEO himself (Medium Group)

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

Michael Ohlsson "the CEO" and Jayde "the deserter" Butler… if he can keep up? (Elite K@K Group) - 082 319 7250


Route:

Across Hout Bay beach to the start of Leg 1 of the Hout Bay Trail Challenge, up Kabonkelberg and down Suther Peak, left towards the wreck and then back along the single track to Sandy Bay. Up to the paved road above Sandy Bay, down into Hout Bay and back to the parking lot for a beer and a swim. 


Unlike that other weekend trail running group Mates is a responsible Club. We won't leave you to get lost up the mountain. We only get lost as a group, because the CEO knows best.

 

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.

 

Durbac-CMC Trail Jonkershoek Pack Run

 

No run this weekend.  Join MATES Run.

 

 

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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