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
==================================
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.