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Trail Running Newsletter – June 2016

May brought amazing trail run weather with almost no rain and beautiful scenery in crisp autumn air!! Could this be the silence before the storm? We will have to wait and see whether June weather is going to be somewhat more adventurous!! Keep your winter gear ready!!

CMSC trail runs will continue at Meerendal, Altydgedacht, Bellville Golf Course and Bloemendal, with Thursday Durbac trail runs happening at Majik Forest and Durbanville Golf Club. Please make sure that you do not cause damage to vineyards when parking!! Very important – always bring your headlights and make sure that the battery is charged!! It is dark on the trails – keep yourself safe out there and don’t get hurt!

Please refer to the Cape Multi Trail FB group to download the preliminary January to December 2016 trail run schedule as well as keeping an eye on the events posted.

For those members who have recently joined – welcome!! Hope to see you on the trails soon! See below the vice captains responsible for the various routes we run. On weekends any of these runners might be leading the shorter and/or the longer pack routes. Conrad Meier, is another valuable part of our team and representing Durbac’s trail runners. For any questions, feel free to ask them during pack runs or to contact me directly.

* Bellville Golf Course - Mark Stokell
* Meerendal Wine Estate – To be confirmed & Anton Franchi
* Altydgedacht Wine Estate - Karin Gerber & Neil Broers
* Bloemendal Wine Estate - Pauline Wilkinson & Anton Franchi

Weekly trail runs: 

Wednesday at 17h45 - 7.5 & 10 km options

* Wed 01 June - Meerendal Wine Estate
* Wed 08 June - Bellville Golf Club
* Wed 15 June - Altydgedacht Wine Estate
* Wed 22 June - Meerendal Wine Estate
* Wed 29 June – Bloemdendal Wine Estate (‘Run for a Cause Trail Run’ – see info below)

Thursday at 17h15 - 5 & 9km options

* Thurs 02, 09, 16, 23 May - Majik Forest Trail Run
* Thurs 30 June – Durbanville Golf Course Trail Run

Weekend Pack Runs

* Sun 5 June – Paradyskloof, Coetzenburg
* Sat 11 June – No official pack run
* Sun 19 June – No official pack run
* Sun 26 June – Table Mountain - Silvermine to Chapman’s Peak

Races

* Sat 25 June, Lourensford Market Race

 

Other Exciting News and Events

22 June 2016 - Winter Trail Social:

The winter trail social promises to be a great evening to remember and just what is needed to warm a cold winter evening!! Arrangements:

  • Ke-Monté Restaurant, Signal Gun - 19:00 for 19:30
  • R120 per person - paid into CMSC bank account, books your place (please send proof of payment to Derine Sandenbergh)
  • Pizza and platters to be served throughout the evening
  • Cash bar available

There will be a trail run first at Meerendal, whereafter we will be at Ke-Monté at Signal Gun for the social. Please keep an eye on the Multi Trail FB group for exciting clues as to what you can expect on the evening’s agenda!

 

29 June 2016 - Monthly ‘Run for a Cause’ Wednesday Trail Run:

26 June is the International Day against Drug Abuse and Illicit Trafficking and to support this very worthy cause, that is all too real in our beautiful province, we will be running in RED to create awareness of the devastating effects substances can have on individuals and families’ lives. Come join the trail run on Wednesday 29 June, at Bloemendal Wine Estate!

Cape Multisport Club

30 July 2016 - Dudley Trail Run:

An annual CMSC hosted trail event not to be missed!! Please keep an eye out for further communication regarding entries, as well as request for volunteers! As always – it will be an awesome day in the winelands for runners, friends and families, in honor of a great man, Coach Dudley.

Trail Photo Competition:

The 2nd monthly photo competition with “Rain” as the theme for May showed that CMSC trail runners really are very creative! The post was filled with photos before and after rain pictures – very clever and beautifully thought through!! Once again, thank you to everyone who participated, either by uploading or liking photos!!

The winner for May 2016 is: Karin Gerber with the beautiful photo taken at Bloemendal.

Cape Mulitsport Club

Karin wins an awesome goody bag sponsored by Hallo Pragtig, Multiscarfs, New Balance, Wintergreen, Dual Balance and NovaVit Plus. (And of course I just had to throw in a Steri Stumpie for good measure!) If you want to stand a chance to win the next goody bag – please keep reading…

Trail Photo Competition #3 June: Friends

“Make new friends, but keep the old; Those are silver, these are gold.” Joseph Parry

Let's continue the snapping/posting/liking happiness! Come on, trail junkies - show us your photo interpretation of friendship on the trails!! And of course - the weirder, wackier and wilder - the better the chance that your photo will get the most LIKES!! You've got work to do!!

Competition rules:
1) Entrant must be a member of CMSC and a member of the Cape Multi Trail FB Group
2) The photo must be taken during this month, June 2016
3) Photo must be posted to the competition announcement post, with description of where and when it was taken
4) The winning photo will be the photo with the most FB likes - so everyone running is eligible to take part
5) Winner will be announced during the first week of June 2016 and will receive a well-deserved goody bag! Now go out there and snap away!!

Clip-on Self-defense Spray:

Cost: R100 per unit (cash). Available at the Wednesday trail runs.

 spray

CMC Branded Race Magnets:

Cost: R50 per unit (4). Please make contact with Derine Sandenbergh if you are interested in buying these awesome CMC branded race magnets.

magnets t-shirt

Every Wednesday Evening - Giving back to the Community:

Calling all ladies! Bronwyn Franchi is collecting old running shoes, clothes and basic toiletries for young women who have survived trauma. They are participating in a research programme that includes counselling and self-care through exercise. If you are able to donate something you can pass these onto Anton Franchi at the Wednesday trail events or you can inbox her and she will arrange to collect.

Thank you for your generosity thus far, the response has been amazing!! Let’s give these women the gift of running!

takkies

** If you have a project that gives back to the community – feel free to send me the information. I will gladly include it in the newsletter.

Information corner:

21 Tips for Trail Running

  1. No single trail is the same.One of the many things I love about trail running is that every trail has its own unique terrain and challenge. There are groomed trails that are wide, limestone-based, and often even in surface, which make for a great introduction to running off the road. And then there are narrow "singletrack" trails with a variety of obstacles, including tree roots, rocks, sand, hills, mud, and more. Singletrack trails tend to be more challenging in nature and offer a dynamic running experience.
  2. Leave your ego at home.Running off road can be exhausting at first, and it may take you up to twice as long as your normal run, especially in the early stages of training. It’s wise to leave your ego at home, slow your pace and focus on finding a new rhythm. In a matter of weeks, you’ll be running up hills you used to walk, and you’ll develop a sense of being one with the terrain.
  1. Keep it safe.When heading out to the trails, make sure to run with your buddies or dog, tell someone where you are going and which trail, and take a cell phone with you for safety. Leave a note with your planned course and bring fuel and fluids. If possible, take a trail map, cell phone, and ID with you, and keep track of where you are along the trail as you go. If you’re run alone, wear pepper spray, download one of these safety apps for your phone, and always be mindful of what’s going on around you.
  2. Know the rules of the trail. Yield to other trail users (equestrian, hikers, mountain bikers). Uphill runners should yield to downhill runners. Stay on marked trails and run through puddles, not around them (making the trail wider). Leave no trace, and don't litter.
  3. Keep your eyes on the trail.It can be tempting to look at the nature around you, but doing so can quickly lead to tripping and falling. If you want to enjoy the sights, walk it out or stop; otherwise, focus on looking three to four feet ahead to create a line of travel, or where you going to step for the next few strides. This will keep you focused and in the moment -- one of the true gifts of trail running. You will begin to instinctively know where that line is as you become more comfortable running on the trails.
  4. Slow down and smell the roses.Running on trails can be a lot more demanding than the roads, especially if it's a technical single track trail with roots, rocks, and other fun obstacles. It is best to avoid comparing your pace, as you will be slower than your normal road-running pace. Instead, slow your pace and develop a trail tempo. Run by your effort level, by your heart rate and by the tune of your body. For new trail runners, that may mean walking the hills and running the downhills and flats.
  5. Be mindful of your time.Because the trails are more demanding, it’s wise to run by time at first to gain a sense of your trail pacing versus heading out for a 6-miler that might take you 40 minutes longer than expected. Running an out-and-back course is a great way to get to know your pace and develop your trail running confidence. From there, you can develop loops and routes to fit your needs.
  1. Change gears.Adjust your pace according to the terrain, and maintain a consistent effort level as you climb uphill. When in doubt, walk. Running over downed trees or through mud and sand takes some time getting used to, and it’s best to progress slowly. Tackling obstacles will get easier as your body gets stronger and more seasoned on trails.
  2. Trail shoes. If you’re going to weave trail running into your life, it’s wise to invest in a pair of trailrunning shoes. They differ from road-running shoes in that they're lower profile (lower to the ground), which reduces the chance of ankle rolls with a high heel. The rugged tread offers better traction on muddy, wet trails. They should fit snug in the heel but have room in the toe box.
  3. Take care of yourtrail shoes.Remove the insoles, wash off the mud, and stuff with newspaper or paper towels to dry.
  4. Although many trails provide shaded routes, it’s still wise to wearsunscreen. Sunglasses, dark or light, will protect your eyes from tree branches and bushes. Wearing a hat and bug spray will help prevent insect bites and ticks. Make sure to purchase some cute gaiters, as they will keep the dirt out of your shoes and give you a little style on the trail.
  5. Carry fluids. Bringing hydration with you on a trail run is a must, as you never know how long it is going to take to complete the Some days might take longer than others due to mud, water crossings, snow and more. There are three ways to carry fluids on the run: handheld, multi-bottle waistbelt, and hydration pack.
  6. Run like MacGyver.For steep, hilly, or mountainous trails, consider usingtrekking poles to boost aid with balance, reduce wear and tear on your body (four legs good, two legs bad), and boost your hill-climbing strength. Using poles reduces the total impact on the knees and hips, and even helps you burn more calories. Plus, you can put rubber pieces on the sticks and use them on the roads, too! I regularly use trekking poles for staged ultras like the TransRockies event and others because I find them to be PEGs -- performance enhancing gear.
  7. Be the hill.Take short, quick steps when going up hills, and use your arms. Some hills are meant to be walked, especially on the technical trails. Tell your ego that most ultra runners walk the hills and run the downs and flats -- it’s a trail thing, and it’s okay to walk (promise)! For gradual downhills on groomed trails, lean into the downhill, open your stride, and let the hill pull you down. For technical downhills or steep hills, it’s better to use a stair-stepping motion instead; move in a similar motion as you would run down a flight of stairs, keeping your torso tall and letting your legs to do all the work.
  8. Use your arms!Keep your arms (elbows) a little wider for added balance on more technical trails with tree roots and rocks. Your stride is a little different than on the roads because you will need to clear rocks and tree roots and lift your feet a little higher off the ground. You also may need to hop left or right to bypass things on the path like tree branches.
  9. Improve your trail skills.Just as running intervals will improve your speed, running obstacle repeats on the trail will help create new neuro-pathways and boost your technical trail running skills. For example, run 10-15 minutes to warm up, then find a technical stretch of the trail and run repeats, focusing on form and finding your line. Include optimal recovery as you would with a speed interval, start with shorter trail segments (20-60 seconds), and build to longer stretches (1-3 minutes).
  10. Get strong and balanced.Another way to improve your trail running performance is to include strength and balance exercises into your regimen two to three times per week, including: lunges on a pad or stability disk, single leg squats, bridge, push-ups and dips, dead lifts, calf raises, and using a wobble board to develop foot and ankle strength and stability.
  11. Moderation and recovery.It can be tempting to hit the trails frequently at first, but it’s wise to allow for adequate recovery, as trail running--especially hilly, technical runs--will tax your body more than you may feel. When you run hard or long on the roads, you feel it, but when you run hard on the trails, you may not due to the more forgiving terrain. Make sure to weave in trail runs once per week at first and then progress slowly by adding one trail run per week every two to three weeks.
  12. Run within your means.When in doubt, slow it down or walk through it. As you gain trail runningfitness and skill, your ability to navigate more technical terrain or hills will improve; until then, be cautious and run within your skill level.
  13. If you plan to run a trail race,aim to build up to running at least twice a week on trails (50 percent of your runs) and the rest on roads. Balancing the two will allow you to adapt to the new demands of the trail while maintaining the ability to run on harder surfaces without soreness. Start with training on groomed trails, and progress to rugged trails once you have more off-road miles under your
  14. Find trails near you.There are a variety of ways to find trails near your home and on your travels. Connect with local running stores, forest preserves, national parks, social networking, and of course, Google. While you’re at it, make sure to ask about the specific nature of the trail, including wild animals, hazards, bathrooms, snakes, spiders, and anything you may need to know when running in a new area.

(Taken from - http://www.runnersworld.com/ask-coach-jenny/21-quick-trail-running-tips)

How Running Changed My Life

story

** Write your story or nominate a friend that inspires you – I will contact them and twist their arm to give their motivational story a go!! It is not about boasting or thinking you are better than others. It’s about motivating others to change their lives, we have all had to start somewhere – Thinking “If he/she can do it, then I can too!!” J

Now go there out, have adventures, make special memories and have a wonderful June!

Derine Sandenbergh

derine@capemultisportclub.com

(Thank you to Petro Neethling for the beautiful photo taken at the Bloemendal Trail Pack Run 25 April 2016)

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