Sun 31 Oct: Lakeside-Ou Kaapse Weg

Hi,

Duncan has kindly volunteered to lead this week’s run. Thanks Duncan! It’s going to be a fantastic route, from Lakeside along the coast to Clovelly, up the valley past the Clovelly Golf Course, joining Ou Kaapse Weg and then over the mountain to get back to Lakeside.

Details: Sun 31 Oct, +/- 22.5km at an easy 5min/km pace.
Start time: 06:30
Start Venue: 3 Thaxter Road (1st right turn off Main Road after Zandvlei Robots), Lakeside
Route: As above, scenic – it’s an absolute classic, but not exactly flat.
Route Map: Go to http://www.gmap-pedometer.com/?r=2663920 - note the start is near the 19km mark on this web-saved-route
Drinks: Bring your own. There is just the tap at Clovelly country club.
Short cuts: None

We had a great run last week on the Whale Run. Some pics going onto our blog site later.
See: http://coolsundayrunning.blogspot.com/
It was a busy weekend for most of us with helping organise the Grape Run on the Sunday. But all the Grape Runners seemed to enjoy it. Thanks to everyone who helped – it was a great team effort. The event was a credit to you all.

Cheers,

Pics from last week:

Sunday 2 Oct 2010: Kirstenbosch

Pics added:

Hi,

Our Cool Running long run group has been hamstrung for long enough! This Sunday we have a comeback run. Having been sitting on the injured bench for what feels like ages, I am persuaded now to hit a modest 15 to 17-odd km run this weekend. Clearly our lack of Cool Running for the last few months was not ideal. But, for those who enjoy making the most of the Cape spring weekends, I’ll be back leading the group through a favourite local area this Sunday.

Details: Sun 2 Oct, +/- 15 to 17km at an easy 5min/km pace.
Start time: 06:30
Venue: Kirstenbosch Top Gate (Rycroft Gate), Corner of Klaasens & Rhodes Drive
Route: Flattish, to Constantia Nek and back (on different routes), loop through the spring flowering Kirstenbosch Gardens and a down to Paradise Motors via Liesbeek River Riverside Road.
Drinks: We’ll have a stash after 9km running and drinks afterward. Lots of taps/water available en route.
Short cuts: Cut out a part of the run to limit it to 9km.
Longer option: Those wanting more can easily get a 22km run with an extra loop.

I hope you are keeping well and enjoying getting out on the roads and trails this spring. I look forward to joining you, just have to keep distance down to modest numbers. To avoid a blip when your bio kinetically-challenged group leader is sidelined, we’ll need to dip into our group’s ranks to keep us going in the future.

Cheers for now,

Saturday 24 Apr 2010: Nek to Nek, sort of

Hi again, [NB SATURDAY not Sunday this week]

As we said last week, this week’s run will be long. Jojo has kindly stepped up to co-ordinate a long run on the Nek to Nek route, starting in Constantia. Thank you Jojo. For those that need to run less distance: I suggest you join the group at the start and stop at Hout Bay (around 28 to 30km), or alternatively Noordhoek for around 18km-odd.

Please confirm
The plan is this Saturday to run from constantia village at 6am and run approx 40kms – it will be the nek to nek route with plenty of hills on tired legs. We will begin from Constantia Village, parking by the Spar/farmstall and then proceed down Spaanchemat River Rd to Noorhoek, Chappies, Hout Bay & Constantia Nek back to Constantia Village.

Bring some money to purchase a drink at Noordhoek and Hout Bay…we will be self sufficient with no seconding!

This week’s details: Sat 24 Apr: Long, slow, tough!
Start: 06h00: Constantia Alphen Kwikspar car park
Route: +/- 40km at an slower than usual pace – I guess around 5min10s to 5m20s/km. Nek to Nek route: Ou Kaaps, Noordhoek, Chapman’s Peak, Hout Bay, Constantia Nek, back to Constantia down Constantia Main Rd.
Drinks: You need to be SELF SUFFICIENT. Bring your own sachets/Gu’s and money for drinks at Noordhoek and H-Bay. Water is available along the way: Spaanschemat, Waterfall on Ou-Kaaps, Noordhoek, Chappies at the “horse trough” 2/3 of the way up, Constantia Nek.

Cheers.

Sat 20 March 2010

Hi,

Tomorrow (Saturday), there will be a 15 to 20km pace run. We’re aiming for 15km in around 62-63mins plus some warmup/down. Anyone is welcome to join in.

Start time: 07:00
Venue: Vineyard Hotel, Protea Newlands
Route: Flattish, with the Oceans 21km course a lot of the way.

No Cool Running group this Sunday – some are doing Tygerberg 30km slowly, I’ll be doing a shorter local version around 20km on Sunday.
General consensus was the 30km is not ideal timing only 13 days before Oceans. But OK if running really slow.

Cheers

Pics from last week:

Sunday 14 Mar 2010: Newlands to Nek

Hi,

This week is 26km with an option for longer at the end to get to 28/30km. A route we all loved last time from Newlands along the side of the mountain, returning on the Oceans route. OK, we know it’s not fair to call this route flat anymore, but at least it’s shaded and very much out of the wind. There are easy options to join us and loop back from Top Gate early to get 18-20km.

This week’s details:
Start: 06h00: Vineyard Hotel (Newlands) – opposite the Norwich Cricket Oval on Protea Road.
Route: +/- 26km at an easy 5min/km pace. The aim is to finish by 08h30 including drink stop.
Along Liesbeek River then back up to Newlands Forest (subway under the Argus cyclists), on tar roads through Fernwood (Boshof) linking into Kirstenbosch Top Gate, along the gravel road to Constantia Nek. Back on Oceans route finishing back through Newlands suburb.
Drinks: Water and drinks at Kirstenbosch Top Gate

Thanks for a great Nek to Nek run last week. Big thanks to Steve and Charlie for their support vehicle and general support along the way! We all seemed to survive, and most enjoyed it. We had some laughs about the meeting point, but generally like the spot for finishing at. Thank goodness we finished when we did – it was starting to get seriously hot.

This Sunday is the Argus Cycle Tour – enjoy it and good luck if you’re doing it. Our route avoids the Argus route, by going under it through underpasses and bridges. To get to the start, you might have to come via the Wynberg, Tennant Walk Roads to get to the start. Otherwise, use Main Road.

See you out there

Sunday 7 Mar 2010: Nek to Nek

Hi,

We’ll make this to the point. This Sunday: Nek to Nek extra long training run for the Oceans and Comrades guys and girls and any other fit people who like sunrise runs. We’ll start and finish on Chapman’s Peak Drive at the big picnic area on the sea side of the Chappies road (it’s the only one on the sea-side of the road) – where the loop road with the toilets are. Even more specific: it’s 2.00km south (Noordhoek side) of the toll gates. There’s lots of parking, shade, loos and views ...

It’s a 38km round trip on the short cut route off Pagasvlei Rd, Klein Constantia Road, Nova Constantia Rd and back onto Spanschemat Rd and back round via Ou Kaapse Weg and Noordhoek/San Michel. It’s around 40 to 42something if you go on Ladies Mile Extension.

The idea is to finish with the uphill up Chappies as close to the end as possible. This is to simulate the Oceans course which cruelly sends us up Constantia Nek climb with 42km in our legs. We have found in previous years that running up the Nek late in the day is too dangerous because of traffic, so we don’t start there.

Jojo has kindly co-opted hubby Steve into driving a supporting car - thanks a mill Steve! Steve will keep up with the front runners and carry drinks which you need to bring and give to him before hand. Remember, please bring lots of your own drinks + squeezies for during and after.

Details: Sun 7 Mar, 38-40km at +/- 5min15s/km pace (some will be slower)
Start: 06h00 SHARP: Chapman’s Peak Drive at the big picnic area on the sea side

Early: Please be there early and ready to run before say 05h50. We really don’t want to start late. You’ll need around 5-10mins to hand over drinks and get details of where your drinks will be stashed on roadside if the support vehicle has to move on before you get to a point.

Route: Over Constantia Nek, Down Constantia Main Road, Right into Pagasvlei Rd, Klein Constantia Road, Nova Constantia Rd and back onto Spanschemat Rd and back round via Ou Kaapse Weg and Noordhoek/San Michel, back over Chapman’s Peak Drive.

Drinks: Bring your own - lots. Put them in the support vehicle. Forecast very hot: you’ll need lots, before and after.

Thanks to Jojo for co-ordinating. And a really big thanks to Steve Thomas – we’ll owe him breakfast! There are around 12 who’ve confirmed. See you there.

Sunday 14 Feb 2010

Hi,

This week is 26km, an easy route along the side of the mountain, returning on the Oceans route.
Saturday is the 10km race at Topforms – Athlone: Fast and flat. It’s a good time to test our legs and enjoy our fitness from all these long runs. Next week sees a lot of the taking in Peninsula marathon. (entries close this weekend).

This week’s details: Flattish and easy
Start: 06h00: Vineyard Hotel (Newlands) – opposite the Norwich Cricket Oval on Protea Road.
Route: +/- 26km at an easy 5min/km pace. The aim is to finish by 08h30 including drink stop.
Along Liesbeek River then back up through Newlands Forest, on gravel roads (Yellowwood trail) linking into Kirstenbosch, along the gravel road to Constantia Nek. Back on Oceans route finishing back through Newlands suburb
Drinks: Water and drinks at Kirstenbosch Top Gate: Total garage Tokai


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The week ahead, looks like this for Cool runs:
Sun 21 Feb: Peninsula 42/21km
Sun 28 Feb: 25km Long-slow distance. Route to be advised

Saturday 30 Jan 2010

Hi,

OK, so it’s Saturday this weekend – by popular choice! Brief version below, read lower for more...

This week’s details: Saturday 30 Jan: Long and Easy
Start: 06h00: Tokai Kwikspar (Tokai Road, near traffic circle with Orpen Rd)
Route: +/- 30km at an easy +/- 5min/km pace. With extra loop option at end to get 34km. Also shortening options – contact me or start at bottom of Ou Kaaps for 24km total. After last week’s Red Hill, we need an easy run.

Description: Kwikspar; up and over Ou Kaapse Road; left at Noordhoek/San Michelle 4-way intersection down the beautiful quiet gravel valley road to Clovelly Country club; back along Main Rd along the coast; to Lakeside; up through new road past Westlake CC back to Steenberg Road; back to Tokai. For the extra 4km to get from 30km to 34: Loop to Stone Church; Chrysallis School; back down to Orpen Rd circle past forest picnic site on Tokai Road.
Drinks: Bring your Gu/corn syrups + Water along the way streams on Ou Kaaps; cafe stop Kalk Bay.

This run is geared towards the guys hitting marathons, Oceans, Comrades etc. (obviously). But we’ve tried to include shorter exit options for the guys doing 21km’s etc. We’re probably pitching the pace of the group at runners who can race 21km in not much slower than 90 minutes. The pace is otherwise not going to be a long, slow, distance run. We also encourage the ladies and guys who’re aiming at faster race times than that – they can easily slot in and even run off the front of the group whenever they like.

Last week’s Red Hill run was a goodie. It seems like most people were taking it as an easy training run. Notable runs came from Gareth with his 6th overall in 2:20 and Jojo’s 1st in 2:38. Not bad for training runs!

Cheers for now,
Roger
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The week ahead, looks like this for Cool runs:
Sat 6 Feb: 06h00 Lion of Africa 21km + extra 7km after = 28km
Sun 7 Feb: 15km own run - no planned run, unless someone advises me otherwise where they want to meet and lead a run from. Let me know.

Sunday 24 Jan 2010

Hi again,

As we said last week, this week’s Sunday run will be a low key, short run from Constantia Virgin Active. I won’t be there, but Jojo and Warren will, so look out for them. Most of our group are running Red Hill tomorrow. It starts at 06:00. So to all out there tomorrow, have a great run. I hope the scenery inspires you and the legs still feel good for the last haul up through Fish Hoek on Kommetjie Road. It’s usually like a big acsis-VOB club run with so many of our guys who run it in busses of the same pace. Some guys are doing the 42 tomorrow – we wish you all the best. Rather you than me though.

This week’s details: Sun 24 Jan: Short, flat and easy
Start: 06h30: Constantia Virgin Active car park
Route: +/- 15km at an easy 5min/km pace. Approximately the Constantia Village 15km route – Strawberry Lane, Orpen Road, Tokai Total, Cycle Track, back via Engen Ladies Mile.
Drinks: Water along the way: Total garage Tokai

Last week’s run up Chappies was great. Thanks to Diarmaid for the welcome cool drinks at Noordhoek! We can never tire of that view from Chappies.
Cleo is out in Dubai running her marathon today. So we look forward to hearing from her how that went.

Cheers,
Roger
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The week ahead, looks like this for Cool runs:
Sun 31 Jan: 34km Long run ... details to follow. A big one 3 or 4 weeks before people do marathons at Peninsula or Cango

Sunday 17 Jan 2010

Hi again,

This week we are back with no races impacting on us. Well, we should be able to handle the Hohenort 15 and our easy paced long run back to back the next day, shouldn’t we?
We have a Cape Town classic for us: Chapman’s Peak. Being part of the Oceans route, it is great to get on the best part of the route. As always, all are welcome, friends, visitors regulars etc. We have had a couple of new guys at the club, so look out for them joining us, it’s great to have you all join us.

This week’s details
Sun 17 Jan: Chapman’s Peak Drive to Noordhoek out and back loop (plus a bit) +/- 24km

Start: Car Park outside Wimpy opposite Chapman’s Peak Hotel, Hout Bayat 06h30 – 5min/km about a 2hr run.
Note the later than normal summer start to allow for the drive there.
Route: 24km: Chapman’s Peak Drive to Noordhoek Village for a drink on to the nursery and back. Options to go shorter being an out and back.
Drinks: Bring corn syrup/Gu for long-run/marathon practice of what you will normally take. There are intermediate spots of water on Chappies from reliable fresh mountain springs like the “horse trough”.

Last week was the Bay to Bay 30km. From the feedback, it was a nice run although people were stiff afterward. But, I gather there were a couple of nice runs. I had a couple of great runs in the fresh air on farmlands in the Karoo where we were for Geoff and Bee’s wedding.

With the ever-popular Red Hill 36km or 42 next Saturday, we are getting into the business part of training runs leading up to people doing Two Oceans and Peninsula marathon.

Cheers for now,
Roger
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The weeks ahead, look like this for Cool runs:
Sun 24 Jan: we take a rest after the Red Hill 36 on Saturday – an unofficial 10km group run from Constantia Virgin Active 06h30
Sun 31 Jan: 34km Long run ... details to follow