20 December 09 Noordhoek Peak Run

We enjoyed a memorable annual run up to Noordhoek Peak this year. We were joined by Tim's regular Trail Running group. This was Seamus' 10th and final NP run. Thank you Seamus!

Here are a couple of pics.

Sunday 27 December 2009

Hi again,

I’m sure most are “out of office”. But, for those who are checking emails, please pass on the start time and place by sms to your fellow running buddies. All are welcome, visitors regulars etc.

Sun 27 Dec: Steenberg, Ou Kaaps, Clovelly, Kalk Bay, Lakeside loop +/- 25km
Start: Steenberg Virgin Active at 06h15 – 5min/km about a 2hr run.
Route: 23km Steenberg, Ou Kaaps, Clovelly, Kalk Bay along seaside, Lakeside loop. Options to go longer at the end for those who need it. No real shortcuts available, unless you cleverly leave a car at the Lakeside or on top of Ou Kaapse Weg.
Drinks: Bring corn syrup/Gu – Sue and I will push Geoffrey in jogger and it can carry one or two as “drinks trolley”.

Last week we had a fantastic, run organised by Seamus to Noordhoek Peak. Great to see everyone there. Seamus said a big thank you all. But, really it’s us who need to be thanking Seamus and Annemarie for such a wonderful morning. They truly showed great hospitality. We hope to have some good pics up on the Cool running web blog soon.

I hope you’ve had a blessed Christmas. Enjoy your boxing day.

Cheers for now,
Roger
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The weeks ahead, look like this for Cool runs:
Sun 03 Jan: Annual Constantia to Signal Hill Chairman's Run 06h30 START at acsis VOB Clubhouse - 24km
(Note: point to point run – we all need to compare notes and running buddies to sort transport)
Sun 10 Jan: Bay to Bay 30km – La Med 06h00

With Two Oceans, marathons etc around the corner. Several of our group are seriously fit and training seriously. There are also some Comrades runners in our group, with quite a few possible silver medallists in the group. We want to support you guys as a group. We will put the VOB Oceans training out there updated for this year and use that as a general guideline.

Sunday 20 September 09

Photos from Whale Run 2009:

Sunday Cool Running group was joined by the acsis VOB trail running group for a great morning run across the mountain.

Sunday 5 July 09

Hi,

This week’s run:
Start: 07h30 - reflective/white gear for the dark please (usual winter story)
Start location: Constantia Gym Virgin Active, car park
Distance: 14 - 16 km, pace: steady +/- 5 min/km - we’re taking it easier ahead of Knysna next week.
Drinks: Waterfall, Kirstenbosch top gate – bring a coin

The route is up to top of Southern Cross via Silverhurst Green Belt. Waterfall, contour across just above Cecelia to Kirstenbosch top gate and nice and easy home.
Another acsis VOB favourite: nature, mountain, forest.

Cheers,
Roger

Sunday 28 June 09

Hi there,

We had 5 of us running in ethereal misty mountain conditions on Sunday. But what a memorable run. Just the quiet and peace of nature, all the streams running and waterfalls etc after the rains we’d had. The mist actually helped us not notice the considerable total of 500m altitude climbed. So, after that superb run on the Old Wagon Trail last weekend, I put some photos we took the run on our blog. You can find it through the vob.co.za website, under “Training”.

By general consensus from a couple of dodgy ankles in our group, the group is keen on a spell of running on tar for now. So this week is another classic: Simonstown to Smitswinkel and back. The turnaround is close to the turnoff to Cape Point Nature Reserve.

This week’s run:
Start: 07h30 - reflective/white gear for the dark please (usual winter story)
Start location: Simonstown, Jubilee Square car park
Distance: 21 to 22 km, pace: steady +/- 5 min/km - it’s out and back if you want shorter/longer alternatives.
Drinks: I won’t be there, so it will be a case of BYO

I will not be there for the run. But, that needn’t stop everyone from heading out for a great run in the forecast SUN. Enjoy.
Saturday is the Eerste River 15km fast and flat. See you there if you’re up for that. The next thing after that is Knysna on 11 July.

Cheers,
Roger

Photos: Sunday 21 June 9, Silvermine

A favourite route of our group: the Old Wagon Trail run through Silvermine.

Some photos are included from a superb run. We made our way through the mountain fynbos in the quiet, cool mountain mist.

Sunday 7 June 09

Hi,

The run this week is from Muizenberg, as mentioned last week. It’s a classic favourite of our group. Flat and easy - if the Southeaster is not blowing anyway. Superb sea views or sea spray? perhaps with this week’s weather. Bring a coin for a drink in Fish Hoek.

This week’s run:
Start: 07h15 - don’t forget reflective/white gear for the dark please
Start location: Muizenberg Shoprite car park
Distance: 18-20 km, pace: steady +/- 5 min/km - it’s out and back if you want shorter/longer: no problem

See you,
Roger

Sunday 31 May 09

Hi,

There will be no organised Cool Running Group this Sunday (31st), due to the New Balance Table Mountain 16km which we as acsis VOB are staging on Sunday morning. Many of us are involved. It kicks off at 8am at Constantia Nek and is good for spectator and photo-value if you want to go and watch on runners going up or down the track up to the dams.

Sorry, this week I’ve had a busy work schedule and haven’t been able to put this notice out. So to give you at least a week’s heads up:
next week Sunday 6 June '09, we plan to run the Muizenberg – Glencairn out and back route along the False Bay coastline: 18 to 20km.
We’ll be leaving from the Muizenberg Shoprite car park. We propose a start time of 07:15 am to allow everyone a bit more time to get there.

Enjoy your running. To you guys who’ve just done Comrades: enjoy your well-earned rest!
Cheers,
Roger

Sunday 24 May 09

Hi,

Last week was a great run. But you’ll have to take my word for it... no-one else came out for the run. Somehow I actually missed the rain. So, let’s use the same route again. Very peaceful bit through Tokai Forest, superb morning views and run home through some vineyards. It is 19km in total. The route is the same, again you’ll have to take my word for it that it was enjoyable... about 40% is on gravel: Constantia Virgin Active car park, to Tokai Forest, returning past the Range, and Groot Constantia. Thanks Seamus – we do avoid the link past the dam at Buitenverwachting after what he told us about restricted access. I’m sure people will be heading home to watch a bit of Comrades. We should be back well before 09h00.

We have to doff our hats again to Jojo this week. She was 1st again at the cross-country Vets race at UWC. Mike Clarke also blitzed his race to place 2nd GM, giving Albertus Bok a run for his money. At the Plexus, we saw acsis VOB men really doing well with Tebello winning the race in around 67 – impressive.

This week’s run:
Start: 07h00 - don’t forget reflective/white gear for the dark please
Start location: Virgin Active Constantia car park above the cricket oval
Distance: 19 km, pace: steady +/- 5 min/km - those who want can add/subtract loops on the way if you want shorter/longer

PS: Let me know if you want to have a faster group as well as the above pace and I’m happy to work a plan.

Cheers, Roger

Sunday 17 May 2009

Hi,

The run planned for this Sunday is an easy but scenic run through vineyards and forest. Start from the Constantia Virgin Active car park, to Tokai Forest, returning past the Range, Buitenverwachting and back. Just note that we start in pretty dark light these days – so please wear reflective gear or at least white or light coloured shirts.
Oh yes, this could be wet and windy! If the wind is crazy, we’ll head for shelter of trees and greenbelts – we’ll play that by ear.

It’s a busy weekend with lots of runs to choose from. Tim Bellairs’ trail run on Saturday will be superb. There’s Cross-country at UWC, there’s Plexus 10/21 in Durbanville, not to mention the Montagu Extreme. – Enjoy! Next week is Comrades – so good luck to all our friends heading up to Pietermaritzburg. I hope you savour every moment it, it’s such great event.

The key details:

Start: 07h00
Start location: Virgin Active Constantia car park above the cricket oval
Distance: about 18 km, pace: steady +/- 5 to 5:10min/km - those who want can add/subtract loops on the way if you want shorter/longer
Route: Spanschemat Rd to Tokai, Tokai Forest contour loop and back to the Range, up to Buitenverwachting, round the dam out to Klein Constantia Road and home.
Drinks: I’ll stash near the Range and hope the baboon troop doesn’t see me!

Cheers,
Roger

Sunday, 19th April 2009.

Hi again,

As I suffered a stroke very soon after my five-day Cape Odyssey run, I did not want to take part in the Cool Sunday Running group, and until further notice I'll no longer organise it.

All the best to all of you,

Gerry