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