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