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Running Newsletter - August 2015

on Wednesday, 12 August 2015. Posted in Road Running

 

AUGUST RUSH

I’ll be your light, your match, your burning sun,

I’ll be the bright, in black that’s makin’ you run.

And we’ll feel alright, and we’ll feel alright,

‘Cause we’ll work it out, yeah, we’ll work it out.

I’ll be doin’ this, if you had a doubt,

‘Till the love runs out, ‘till the love runs out

(Love runs out - One Direction)

Cape Multisport runners – this is the commitment I make to you! With the awesome weather and exciting runs coming up, I want to see feet on tar, hands in the air, excited spirits and that special camaraderie that is own to Cape Multisport Runners! With this in mind, we have reviewed the way we do things for August and hope that you will be as enthused by the changes as I am! For those who have noticed the extra kilo’s creeping around my middle, I need you to be my light, my match, my burning sun that makes me run, till I work it out too!!!  Who’s got my back?

RUNNER’S SOCIAL

We run because we love to eat!  Join us for an easy run at Bellville golf course before the social, 17:40.  See trail running captain, Natalia Ongers’, posts for detail.

When: Wednesday 19 August, 7pm    RSVP by Friday 14 August 2015 on FB or email

Where: De Oude Welgemoed Bistro  (http://www.deoude.co.za/venues/bistro)

What:  An informal social to share stories and relax. Jono Rumbelow will share a 15 minute talk on triathlon training in case you wish to spread your wings to other disciplines.  Comment in the event page or contact me if any of your family or friends will be joining you.

Cost: R80 for pizza, cash bar available

5KM TIME TRIAL (TT)

A good number of runners smashed the TT on Thursday 6 August 2015.  Top time this month was 18min40sec.  Sterling stuff! If you want to get there and see what your benchmark is, join us at the next TT – Tuesday, 1 September 2015 at PP Smit Sportsgrounds, 17:45. 

TRAINING

When: Tuesday and Thursday at 17h45 at the PP Smit grounds in Bellville

Sessions are run by our club running coach, Lee Chandler. It comprises a combination of speed work and hill sessions. We 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 August Training Programme is available on the members’ portal of our website soon.

PACK RUNS

A few changes:

Officialpack runs will be SUNDAYS, 07:00.  We will thus be looking for hosts to choose a route, and second our runners along the route.  The club will provide 2x 2litre Cokes to support the seconding.  If however you wish to run yourself, you can be a running host and plan a route that passes garages for water stops.  Distances: 18-20km

Unofficial pack runs will continue on SATURDAYS, 06:30. No seconding required, with shorter route options. All routes will be planned to pass garages. We will simply be looking for a volunteer to choose a route for us to merrily run along. Distances: 6-15km

NEW VENUE!!!

Because we love to run, but we love good coffee and hot chocolate even more, we have moved our starting points to Vida E Caffé’s.

Saturdays:     Edward Street

                Sundays:        Tygervalley, Entrance 9

Date

Day

Host(ess)

Distance

Comment

15/08

Sat

Route planners: Tracey Craig Le Roux & Michelle Gouws

16/08

Sun

Russel Worthington

10 - 20km, TBC

 

16/08

Sun

RACE OF THE MONTH: JOHN KORASIE 30km – GAZEBO HOST: Marilette Brown

22/08

Sat

 (Distances 10+)

23/08

Sun

HOST REQUIRED

 

 

29/08

Sat

PARK RUN - MEERENDAL

5km

A family affair

30/08

Sun

Ruth Masureik

10-20km, TBC

Ruth’s Bday Run J

Park Runs

These wonderful runs have gained great momentum in our ‘burbs.  It is a great run to do with your family (kids and grandparents) while also creating a safe non-threatening environment to try running your first 5km.  Runs take place at Danie Uys Park and Meerendal.

To keep the family and social spirit thriving in our club, we will join the Meerendal Park Runs once a month.  Come out in your club kit and paint the hills of Meerendal red. It promises to be great fun! This month, we will join the park run Saturday, 29 August 2015. Visit www.parkrun.co.za for detail on registering for this event, FREE of charge!

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 athttps://www.facebook.com/groups/655252601263014/.  For more information 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

Join the “Crazzies” at 04h45 or the “Deli dudes & Fashionistas" at 05h15 from Kenridge deli. The Cape Gate group runs from 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 FB Running Group – check it out for confirmation of times and venue during the week.

RACE OF THE MONTH:

16 August – John Korasie 30km Road Race

Race Start: 07:00  Simon’s Town Sportsgrounds, Martello Road

Registration: 05:30 on Navy Sport Field

Thank you to Marilette Brown who has volunteered to host the gazebo. 

Bring the family along for a steri stumpie®.  The weatherman predicts no rain, partly sunny conditions with max temperature of 15°C.  For more detail on the race, visit: http://cdn.entelectonline.co.za/wm-122490-cmsimages/JohnKorasieflyer2015FINALF.pdf

OTHER RACES

22/08

Puffer

80km

Cape Point to V&A

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

22/08

Atlantis

21.1km, 5km

Wesfleur Park, Atlantis

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

23/08

Blisters for Bread

Various

Greenpoint

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

28/08

Saldanha ArcelorMittal

10km

SAS Saldanha Sportsfield

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

29/08

21.1km, 5km

30/08

Khayelitsha

10km, 5km

Mandela Park Stadium

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

                 

Please visit www.wpa.org.za before doing these races for more detail and any updates re changes closer to the time. Detail as above was accurate at the time of setting the newsletter.

CLUB RACES – VOLUNTEERS

Our Vice Chairman shared it all! We are organising 3 fantastic events to come

A)   Tekkie Challenge, 5 September 2015

B)   Dudley Trail Run, 26 September 2015

C)   Tunnel Run, 7 November 2015

We need marshalls for Tekkie and Dudley. Contact myself or Estelle Kock at This e-mail address is being protected from spambots. You need JavaScript enabled to view it  if you are keen to help with the marshalling.

Quick Links:

Running Facebook Group:  If you are not linked with the running group, request to be added at: https://www.facebook.com/groups/CapeMultiRunning/  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.

https://www.facebook.com/groups/CapeMultiRunning/

https://www.facebook.com/groups/CapeMultiCycling/

https://www.facebook.com/groups/CapeMultiTriathlon/

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

FNB CAPE TOWN 12 ONERUN- Late Entries

on Friday, 08 May 2015. Posted in General

FNB CAPE TOWN 12 ONERUN

 LATE ENTRIES & SUBSTITUTIONS:

 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 www.thecapetown12.com, follow us on Twitter (@CTown12) or like us on Facebook (Cape Town 12) for all the latest information.