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.