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Running Newsletter - July2015

on Wednesday, 29 April 2015. Posted in Road Running


Well I can show you how it is done, There’s no competitors

Time to say goodbye to the sun, it takes a better turn

Wake up, it’s not your typical rehab

Something unpredictable, Do you really know that?

I will remember this one, I’m just on pure momentum

Rock out and break up your own suppression

I like to see you having fun, In the setting sun

-        311

It’s cold... some of us have injuries after enduring great running feats... You may be feeling the “July” in your lives as well – that midyear slump...  and motivation may seem to be AWOL.  Do yourselves a favour: Google Sunset in July by 311 and get your groove back. Commit to a running buddy and keep moving this winter!


COMRADES happened! Well done to our awesome athletes who embraced the human race and came home with a greater sense of the human spirit – making it to that start line is such an inspiration in itself!

The team who continued to support the pack runs and training back home – we salute you for your continued commitment through these winter months. It is hard, but the mere fact that you go out be it for a 3km or a 30km is victory over the winter blues.  Thank you to our hosts for May and June – you never fail to make it a memorable, enjoyable event.


We had a great turn-out at our Time Trial, 7 July 2015.  Our new members are showing great growth under the auspices of our dedicated coach, Lee Chandler.  If you are feeling sluggish, or looking for a way to measure your progress and training, join us every first Tuesday of the month at PP Smit Sportsgrounds, 17:45.  It is sure to kickstart and/or reignite your running goals! 

(And if that isn’t enough of a drawcard – you are guaranteed a sterri and on the odd occasion a Hunter’s for your efforts after the TT)


Sessions are in full swing throughout the winter, come rain, hail or wind! It takes place every Tuesday and Thursday at 17h45 at the PP Smit groundsin Bellville. Sessions are run by our club running coach, Lee Chandler.  It comprises a combination of speed work and hill sessions in a well organised group environment. We split into 3 groups to cater for every runner: slow, medium or fast paced. Every member is welcome and all our sessions are FREE of charge! Join us and improve your overall health and fitness at the same time!

The July Training Programme is available on the members’ portal of our website soon.


Remember your lights, reflective gear, and water-resistant/wind-breakers during the winter months.


VENUE:          McDonald’s Durban Road (at Tyger Manor complex)

TIMES:           06:30 Saturdays

             07:00 Sundays


Saturday pack runs typically cater for multiple distances (ranging from 5-20km) depending on the race calendar. Walkers are welcome, with options of 3-8km available.

Sunday pack runs typically cover 18-20km, with an escape route of 10km available.

We create an event for each pack run every weekend to help us with our water and Coke catering during and after the run.

Water stops are available with a well-deserved recovery drink post run. We are always looking for hosts to volunteer for Saturday and Sunday runs. Come on, give back to your amazing club! Contact myself, Alicia,if you are keen to host any Saturday. Contact Pierre or Steven if you are keen to host any Sunday.  We supply at least 2 Cokes per pack run.  Volunteer now for Pack Runs and Race of the month: FAIRBRIDGE 15km, 18 JULY!








Host Required (Distances 10+)



Jacques van Staden

10 - 20km, TBC







Host Required (Distances 10+)



Charlene Mills & Karen Joubert

8 - 20km, TBC




Kurt Basson & Louis Wilson

10 - 20km, TBC



Long Runs

Training for a marathon? Saturday Long Runs (20km+ around the koppie) hosted by Wietse van der Westhuizen, start at 06h30 from Willowbridge Mall. The runs are open to all clubs and everybody is welcome. Bring R6 to cover parking costs and R20 contribution to cover cost for water, Coke, refreshments and helpers. Water stops are every 3kms. Find their Facebook page, Wietse se Run, for regular updates at  For more information or to offer your support by hosting or other, feel free to contact Wietse van der Westhuizen on 083 656 2009 or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


Weekday Early Bird Pack Runs

These early birds are still at it with even more commitment this winter!!! Join the “Crazzies” at 04h45 or the “Deli dudes & Fashionistas" at 05h15 from Kenridge deli. A group runs from the Cape Gate Gym at 04:45 as well. Distance is typically 6-12kms. This is an informal pack run. Dates and times may vary according to who is running and willing to host. Notifications of runs are always posted on our Facebook Running Group – check it out for confirmation of times and venue during the week.


18 July – Fairbridge Mall 15km Road Race

There will be a 6km Fun Run for families as well.  Bring the family along for a steri stumpie® or Hunter’s®.  The weatherman predicts mostly sunny conditions with max temperature of 16°C.  For more detail on the race, visit:

We need a host for the gazebo to help cheer in our mates. Volunteer today!


It’s Knysna Marathon weekend! Whoop whoop! This is probably our unofficial Race of the month with the vast number of members trekking through or already kuiering along the garden route already! Good luck to all our mates doing the Big 5 or tackling 1 or more of the races this week.  Look out for our sister club – Eden and their gazebo (the old New Balance Multisport Club banner).  Let’s celebrate with our extended family J

Not much else happening in terms of road races this month - visit a detailed list on other events.


Track Captain:Christo Van Rooyen (0610258168) This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Vice Captain:   Anneline Roffey (082 950 0628)  

Track Coach:   Cecil Roffey (0839931877)

Watch out for Captain Christo’s updates on our Facebook Running portal.  Training occurs at the Parow Track Tuesday and Thursday evenings at 17:45, with Saturday sessions taking place at 07:00.

Feel free to contact Christo for a detailed schedule or should you have any other queries regarding training and events.

ROAD RUNNING Contact Details

Vice Captains:

Pierre Le Roux Mostert:    This e-mail address is being protected from spambots. You need JavaScript enabled to view it        

Steven Goodrich:                 This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Coach:  Lee Chandler         This e-mail address is being protected from spambots. You need JavaScript enabled to view it

We say goodbye to Saret van der Walt, one of our vice captains who has temporarily relocated.  Thank you for your unwavering commitment over the last 6 months. Everyone who has had the pleasure of experiencing your organisational skills or simply running with you can vouch for your awesomeness! We look forward to running with you again!

Quick Links:

Running Facebook Group:  If you are not linked with the running group, request to be added at:  Please note that this group is only for paid up club members. 

Club website: www.capemultisportclub.comhas the latest club news.

Feel free to contact me if you need any help or would like to offer your help.


Running Regards

Alicia Bock

Road Running Captain – 081 360 8513

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Trail Running News - July 2015

on Monday, 06 July 2015. Posted in Trail Running

Trail Running News - July 2015

Trail Running News - July 2015









July has brought with it many exciting runs and races.

Races to look out for in July

The Cape Winter Trail Series is starting this month, first race will be at Paul Cluver outside of Grabouw. The Salomon Bastille Day run is also happening, offering distances from 15 to 50km

11 July – Salomon Bastille Trail Run

19 July – Winter Trail Series Race – Paul Cluver

25 July – Hout Bay Trail Challenge

               Banhoek Trail Run

26 July – Winter Trail Series – Tygerberg Nature Reserve


Club pack runs for  July2015:

Weekly Trail Runs: Weekly runs are on Wednesdays at 17h45 - Headlamps and torches are compulsory. NO LIGHT, NO RUN!

Week 1 – Wednesday 01 July 2015 – Meerendal Wine Estate – 7.5 or 10km options

Week 2 - Wednesday 08 July 2015 at Bloemendal Wine Estate – 7.5 or 10km options

Week 3 – Wednesday 15 July  at Meerendal Wine Estate – 7.5 or 10km options

Week 4 – Wednesday 22 July– Bellville Golf Course – 7.5 or 10km options

Week 5 – Wednesday 29 July – Altydgedacht Wine Estate – 7.5 or 10km options

Please support the above wine farms as the farmers open their farms for us to use, and in return we can show our appreciation by supporting them.

Weekend runs:

With so many big races on this month, we will only have one pack run.

Saturday 18 July – Jonkershoek Nature Reserve

If anybody would like to host a weekend run, please let me know and I will post the details on the site. Thanks 

Ciao for now!

Natalia Ongers

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084 220 0053

Cape Multisport Club’s constitution

on Monday, 11 May 2015. Posted in General

The Cape Multisport Club’s constitution was adopted on Thursday, the 7th of May 2015 by all members present at the Special General Meeting  / Club Social.  We would like to thank everyone who commented on  all the draft versions ensuring that we have a robust constitution.  The new constitution, code of conduct and communications policy is on the website readily available for all club members to access.

 With well over a 100 members at the Club Social on Thursday evening, it was a wonderful way for us to thanks and pay tribute to  Albert for being super, results oriented coach we have been privileged to have train members over the last two years.  You are indeed a legend!

In turn we took the opportunity to  introduce Lee Chandler as the new running Coach, to those who did not know Lee.  The Committee has great faith in Lee, to continue to build on Albert’s work to facilitate better times for all the CMC runners.  Remember to join the club sessions on a Tuesday and Thursday evening at 17:45 at PP Smit to train under Lee’s guidance. The Coach’s Training sessions for the month is available on the CMC Website.

 It was another fun filled CMC social, where we all got together to catch up with our fellow club members in a more relaxed environment other than catching up while being on a bike, running on the road or trail.  The burgers were great, not to mention the delicious tomato ‘smoor’.  Thanks to the cooks once again for ensuring we were all well-nourished.

 We would like to wish all our Comrade runners a good up run on the 31st of May 2015, we will all be cheering you on.  Both our road  and MTB cyclists are starting to up the training with the big races on the cards.  We wish you all well in your training sessions.

 Please look out on our Facebook page for events scheduled for training sessions and the general happenings of the Club.  Also our respective discipline captains send out their monthly newsletters with all the updates and information of their disciplines to keep you up to date and motivated. These are posted on the website in each discipline’s page.

Please do not forget that we greatly appreciate communication  from all our members, email the committee at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Keep on Moving

John Wileman


on Friday, 08 May 2015. Posted in General



 To all who missed the entry deadline for the FNB Cape Town 12 ONERUN, you can still enter!

  • Late entries will be taken at Race Registration but you might have to stand in queues and you will have to pay an admin fee of R20. 
  • Substitutions will also be done at Race Registration and only if you have a letter of permission from the runner giving up the entry and a copy of their ID.  There will also be an admin fee of R20 for substitutions.

We would like all those taking part in the FNB Cape Town 12 ONERUN to have an incredible race day experience so please take note of the following information:

  • Whether you choose to go directly to the start or if you are taking the bus from the Civic Centre in Cape Town, GET THERE EARLY!  
  • Buses leave from the Civic Centre from 5:30am to 7:30am. If you miss the last bus out of the City, you will not make the start.
  • We provide MyCiti Bus transport from the Cape Town to the start.  Your number is your ticket to get on the bus.
  • Please note that if you park in Milnerton near the start, then you will need to make your own plan to get back to your car.  The MyCiti buses will be running as normal, or you can catch Uber.

Please visit the website, follow us on Twitter (@CTown12) or like us on Facebook (Cape Town 12) for all the latest information.