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Trail Running Newsletter – May 2016

And so CMC’s trail awesomeness continued during the month of April, bringing newbies on the trails and making great new friends!!

Wednesday CMC 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 – also included, on weekends is Conrad Meier, 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 - Marilette Brown & Anton Franchi
* Altydgedacht Wine Estate - Karin Gerber & Neil Broers
* Bloemendal Wine Estate - Pauline Wilkinson & Anton Franchi

Weekly trail runs: 

Wednesday at 18h00 - 7.5 & 10 km options

* Wed 04 May - Meerendal Wine Estate
* Wed 11 May - Bellville Golf Club
* Wed 18 May - Altydgedacht Wine Estate
* Wed 25 May - Bloemendal Wine Estate (‘Run for a Cause Trail Run’ – see info below)

Thursday at 17h30 - 5 & 9km options

* Thurs 5, 12, 19, May - Majik Forest Trail Run
* Thurs 26 May – Durbanville Golf Course Trail Run


Weekend Pack Runs

* Sun 1 May - Jonkershoek Nature Reserve
* Sun 8 May – No official pack run (see race section)
* Sun 15 May – Hout Bay Mountain – Hout Bay Mountain Challenge – Leg 3
* Sun 22 May – No official pack run
* Sun 29 May - No official pack run


* Sun 8 May, Bartiney2Bartiney Trail Race


Other Exciting News and Events

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 – let’s give these women the gift of running!

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.

25 May 2016 - Monthly ‘Run for a Cause’ Wednesday Trail Run: May is Mental Health Month and to support this very worthy cause we will be running in GREEN to create Awareness of Mental Health. Come join the trail ‘green machine’ on Wednesday 25 May, at Bloemendal Wine Estate!

mental health

22 June 2016 - Winter Trail Social: The winter trail social promises to be a great evening to remember. Please remember this diarize the date and keep a lookout for more information on social media later this month.

30 July 2016 - Dudley Trail Run: An annual CMC 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.

6-8 August 2016 - Southern Cross 3 Day Stage Race: This is the club’s chosen trail race for 2016, which we will be doing with Durbac in celebration of getting more trail runners on the trails and raising healthy competition! Trisport has offered each runner 10% discount on entry fee (not on accommodation) if we can get a group of 10+ mountain goats together to enter. Contact me for more information or if you are interested to enter – this offer ends at the end of May!! Website:

Trail Photo Competition: The launch of the monthly photo competition with Autumn as the theme for April was a huge success! Thank you to everyone who participated, either by uploading or liking photos!!

The winner for April 2016 is: Louis Kotze with the beautiful photo taken at Majik Forest.


Louis wins an awesome goody bag sponsored by New Balance, Multiscarfs, 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 #2 May: RAIN “Rain is grace; rain is the sky descending to the earth; without rain, there would be no life.” John Updike

Show us your photo interpretation of rain on the trails!! Competition rules: 1) Entrant must be a member of CMC and a member of the Cape Multi Trail FB Group 2) The photo must be taken during this month, May 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!!

Information corner

Basic Mountain Safety

  1. When possible, don’t run alone.

This is exactly why we have trail pack runs – it really is not safe to run alone. Keep an eye on newsletters and social media to see where we are running next. Also for sale is a Clip-on Self-defense spray for all members. Cost: R100 per unit (cash). Available at the Wednesday trail runs (20 units available for trail runners at this stage).


  1. Always let someone know where you’re running and when you can be expected back.
  2. Run with a charged cell phone.
  3. Always carry identification when running.

CMC members get 15% discount on ICE ID products: - Please make contact with myself at for further information.

  1. Mountain weather is unpredictable. Always be prepared for the worst. Carry at least a windbreaker, basic first aid kit and water when running in the mountains.

I feel that this is one of the most important rules for trail / mountain running – do not rely on someone else to have gear that you might need. By doing this you might be putting yourself and others’ lives in danger. Always be prepared – weather changes extremely quickly in the mountains!!

  1. Load the emergency numbers on your cell phone:

Table Mountain Emergency: 086 110 6417
Mountain Rescue: 021 937 0300
SAPS: 10111


**If you have important trail/mountain run information you would like to share in the newsletter, please send it to me!!

How running changed my life

As is usually the case when starting new ventures, someone has to break the ice… Guess this time it will have to be me that kicks off the new addition to the trail run newsletter!

My trail run journey started when a friend asked me to do a trail fun run with her, which ended up in a very (very, very) slow ‘fun walk’. I realized how embarrassingly unfit I was, and it didn’t help that she was an amazing trail runner who ran trails every weekend and whom I really was in awe of. I realized that day that there is a whole world that I wanted to be part of and that I am really missing out by living a very inactive lifestyle. Attending the event with my friend also demystified the process of race registration – getting race number etc. And although she was miles above my fitness level – she was so enthusiastic and motivating, and never for one second made me think that I could not be just as healthy and awesome as she was. The support really opened up a new world for me. Getting fit wasn’t an easy or quick process – it came with frustrations and injuries along the way as all newbie runners know, but oh boy!! the journey was and still is so worth it. From walking a 5km trail to running much longer endurance trail races. At times I really look back and think: If I, a previous couch potato can do it… Anyone can!!

Being a trail runner at heart, I love getting out in the mountains and experiencing nature. Through my experience, I learnt to not be defined by your own or others’ limitations. You really can reach your goals if you are disciplined, willing to put in the time and effort, and never forget that at the end of the day you have to have fun as well. I have also learnt patience – sometimes you have trained and prepared well in advance, but an injury or unexpected situation might hamper your performance on race day. It is important to work with what you have on the day and still enjoy the experience. The quicker you are to adapt and change goals on the day if things go south, the better you will be able to deal with these disappointments and move on to your next challenge.

Since I joined CMC and have never looked back. It is great to motivate others to get going and step out of their comfort zones as well, and in return there is always new goals and adventures being planned during and after great trail fun. We need to be surrounded by people who understand what makes us tick! The energy and zest for life I experience since I started running, I will exchange for nothing – that is the best reward of all.


** 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 May!

Derine Sandenbergh

(Thank you to Kurt Basson for the beautiful photo taken at the CMC Run for a Cause – Autism Awareness Trail Pack Run 27 April 2016)

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By admin / Administrator, bbp_keymaster on Jun 06, 2016

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