Lion of Africa 21.1

Less than a week after the serious climbs of the Kloof Nek Classic sees the Lion of Africa Half Marathon. 

The route is hilly and covers similar areas to the Hohenort 15km. The organisers have made several improvements over the years to prevent congestion at the finish between the various races happening at the same time. The 10km is not a flat race but the hills are not too bad and first half is quite flat

The Lion of Africa event comprises a Half Marathon, 10km road race and the Philip Rabinowitz 10 km Walk, as well as a 5km fun run. The race walk is named in memorial of Philip Rabinowitz (1904-2008) the fastest 100 year old to sprint 100m [Wiki]

Lion Of Africa 21 Elevation Profile

Kloof Nek Classic Half Marathon

Cape Town road races in January are not short of hills Bay to Bay, Hohenort, Lion of Africa 21. Included in the list most definitely is the Kloof Nek Classic which is defined by the steep climbs and steep downhill finish. The views are not too bad either. There are some tough climbs but you also get some long downhill stretches.  

The difference in elevation between the lowest and highest point is over 350 m (according to my watch). With a constant climb over 6 km from the first 500 m.

Kloof Nek Classic 21km Elevation Profile

If you have managed to conserve some energy the steep descent, starting at the base of the Lions head circular path, is a great place to make up some time. There is a final sting at the end when you have to climb up onto the sport field again. 

One of the annoyance factors is that people litter unnecessarily on the race. Runners deliberately throw water sachets in the bush in places that make clean up difficult or impossible. Road traffic has been quite well managed in the past. There are parts where the sound of runner’s feet is the only thing you will hear due to absence of cars and effort required to talk.

Hohenort 15km Road Race

Less than a week after Bay to Bay 30km is the Hohenort 15km, hosted by Pinelands Athletic Club. Pinelands is not known for its hills, in fact it as flat as you can get; so it is understandable that they host a race in the Constantia Valley.

The race covers most of the hill climbs in the area; some more than once! The route is quite up and down in the first half. Those who have participated in the Two Oceans Half Marathon would be familiar with Southern Cross Drive which is about 3km of the longest stretch of up will in the race. After 11km if you still have a bit of energy left you can really push it on the steep downhill towards the finish to make up some time. I enjoy courses that have a loop back, I find it helps speed me up seeing other people I know both ahead and behind also stops me from walking. For me this race is great as helps with my hill climbing fitness mixed with a fast course.

Hohenort Route Profile (click to enlarge)

This is a popular race so get there early and help by driving there in a full car to help with parking. The start can be bit messy with all the people but it opens up quite quickly, well in time for the first hill. Last year was a bit of a shocker for the organisers when way more people rocked up than the previous year, it all worked out in the end. For the last few years finishers have recieved a pair of socks. Click here for the race flyer.

View Hohenhort 15km Race in a larger map

Vital Lourensford Half Marathon

UPDATE: The traffic congestion was a bit of nightmare, people who left Cape Town by 5AM could not get to the start on time, some even an hour after the race had started. I feel sorry for the club and organisers no one goes out to cause problems like this, but expecting people to leave their house at 4AM or earlier for a 6:30 race is a bit of an ask just because of traffic and not distance.

The route elevation this year will be different as the entire half marathon route happens on the Lourensford Wine Estate (not on the sports field as in previous years). The flyer description says the first 3km are tough and the route is all off road/jeep track I assume. 

I am happy see the dam still features as well as Champagne Corner. I am bit concerned about the hill climb between the 8-9km mark, but I am still thinking of the old route. 245 meters was the highest we climbed last year. 

2009 Elevation Profile

I think it is great that the organisers are trying a new route and hope the parking situation is not a nightmare. Quite a heavily advertised race and entry on the day, so I bet there will be lots of people.

Flyer Route Description:

The 21km and 10km are off-road all on Lourensford Wine Estate. The two routes follows the same initial course with the first 3km challenging followed by most scenic views. The 10km meanders back mainly downhill and level running to the finish while the 21km continues contouring along jeep track and farm road along the foot of the Helderberg, passing Brinksburg dam including Champagne Corner. Another hill climb between 8 – 9km marks – the second half mainly downhill on easy forest and farm road. Please note that the surface of this route is not safe for wheelchairs and strollers. The 10km Walk follows a different course, relatively flat and easy, through the beautiful Wine Estate with an initial 2km tar section, the balance on good farm road.

Crazy Slow Motion Running

Ever think that your running style was a bit odd or unique? Here is a video of people running in slow motion. They seem to be enjoying themselves, which is what exercise should be all about.

Niel Joubert Plaaswedloop

November in the Western Cape has some fantastic runs one of my favourite races of the year is the Niel Joubert Plaaswedloop a 13km race.

A person can approach this a race in several ways. Too seriously and as a jol. Having just completed the Winelands Marathon a few days before I am leaning towards the later. What this race has going for it is that is at that time of year when summer has set in properly, a unique route, the wine tasting during the race and the party afterwards.

 

For the last few years the finish medals were glued to a full bottle of wine, looking at the race flyer this still is the case. The first year I ran the race never got a medal because they were limited to the first 1000. I guess that is what you get when you run injured against medical advise.

There are two hills that you really need to experience for yourself.  In previous years they had signs on the route, I missed them last year.The first is a Bultjie and the second is a Moerse Bult, with signs posted saying "Real runners walk here".

Get there early as arriving late means you will not be able to park until everyone has run past after the race has started.

Last 3km - high Tripping Potential

Bring picnic or buy food there but staying afterwards is what is is all about.

Route:Distance: +-13.0km Grade: Extremely steep Climb: +437.5 / -454.9 Surface: Jeep Track: 100% Technical: 2/5 Organized by: Sanlam Running Club Flyer: Neil Joubert flyer - PDF

Route Elevation Profile

KML: Google Map of the Route.


View Neil Joubert Plaaswedloop in a larger map

To find out more about Neil Joubert wines go to Neil Joubert Wines

Winelands Marathon

So once again it is time for the Winelands Marathon. Year seems to have gone so fast. Some people have asked about the route profile so I thought I should post it.

Quite a few people will complain about how tough it is. I think it has something to do with hill that starts at about 21km and does not go down much until round 30km - just in time for you to hit the wall. The downhill is a great but it ends to quickly. When you see the strawberry farm you have to start working hard again. The race start is crazy early 5:30 but that is because it can get really hot, it is supposed to be summer after all.

The Winelands Marathon is a well organised and popular race. I prefer undulating and hilly routes like this one; the Cape Town marathon was hard work for me and I was really sore afterwards. Here's to hoping for a better Two Oceans qualifying time.

Winelands Marathon Route Elevation

Top of Price Drive

I have decided to have a stab at learning to draw after following Jill's Today I Saw blog I really have been inspired. I doubt I will be as frequent (everyday) but I will see how it goes.

What I am going to draw is what I saw on my runs. Cape Town is an amazing place to run and the Constantia Valley has lots of variety and there should be plenty of things to draw.

Last Tuesday we ran to the Top of Price Drive (Extension) in High Constantia. While catching my breath at the top I tried to take in as much as I could and this is how I remember it.

Sketch #1Top of Price Drive

Route:Distance: 9.0km
Grade: Extremely steep hill
Climb: +239.2 / -246.4
Surface: Tar 50%, Jeep Track: 25%, Single Track 25%
Technical: 2/5
Dogs: Groot Constantia farm workers houses, mostly locked away.
KML: Google Map of the Route.

Commentary:
The view at the top is great for a view of the most the the Southern Peninsula but the long single track trail section makes the climb up price drive worth it. The single track is unspoilt Yellow Wood forest. The path is well maintained with erosion prevention implemented.

Red Hill Marathon

One mistake I am glad I made was to do the Red Hill Marathon as my first marathon last year. I remember running up the Scarborough side of Red Hill and people asked me how many marathons I had done and they said I was crazy doing it as a first one, my reply was only to say “Hey pal I am still running it”. It was a pity by the time I got past 30km I was running less and less. Why running it first was a mistake is that people who know me know I have slight OCD tendencies. So now I am stuck having to run it every year that I am able from now on.
33%The percentage increase in the number of runners doing the marathon in 2010 compared with 2009. Fish Hoek Athletic Club must be doing something right.

I also like the idea of having an escape route option of the 6km shorter 36.3km Red Hill Classic and not taking it. This year I noticed a guy at the t-junction asking one of the marshals if he could down grade from the 42.2km to the 36.3km but never got to see what the outcome was.


The Red Hill route is amazing. A bit of a slow start from the Fish Hoek sports complex, then onto the Kommetjie Rd, up Slangkop hill looking down at the Slangkop lighthouse.

I try to run in the middle of the road on this stretch as the camber it quite pronounced.



At the top of Slangkop is the start of a long speedy downhill, through Misty Cliffs to Scarborough, famous for the Camel Rock. Passing though Scarborough is a sneaky uphill up until the t-junction where the race splits between the Red Hill Classic and Marathon.

The out and back section towards Cape Point is mostly 3km of downhill. At the turnaround you are at the lowest point and the uphill does not stop until just before the 30km mark. The top of Red Hill was one of the best water stops ever, sponsored by a coffee shop.

It was too bad that I really was not up to eating muffins only had a slice or two of oranges. I could see that I was faster this year by the options available, last year by the time that.

Running down Red Hill gets to work some different parts of the body. I managed to get to the 30km point faster than Bay to Bay which was a good suprise.


At that bottom of Red Hill it is mostly flat until the Fish Hoek circle. At this point it becomes a mostly mental race.


There are 19 avenues that you need to run past, I like add 1 in my head and count them up one by one as percentages, counting 5%, 10% … 95% each time of cross an avenue. Before you get to 20th avenue you go off the main road and join up with the field. Getting onto the field is not the end there is quite a bit of running until you get to the finish. This year was well organised, plenty of everything: cold water, marshals, scenery and good weather. The only annoyance was the congested start. There definitely were much more people running this year.

Red Hill Marathon route elevation profile and Google Earth route KMZ.

Two Oceans Marathon qualifier Flowchart

There are less than 37 days left to still qualify and enter the Two Oceans Ultra 56. I was wondering what choices people who want to qualify and enter have or are still to make regarding the marathon choice. I went for an earlier qualifier at the Winelands Marathon in November and I am so glad that I did as running the Red Hill Marathon this weekend took the pressure off.



There still are a few Western Cape maratho qualifiers still avaliable:

1. 21 February - The BDO Peninsula Marathon

   Using the same route as last year, changing back next year



2. 27 February - Cango Caves Marathon

   Famous for personal best times



3. 6 March - Seeff Weskus Marathon

   "Although the official Two Oceans entry closing date is 3 March, Rowyn James, Two Oceans Race Director decided that they will man an entry table at the Seeff Weskus Marathon Finish venue and take manual entries on the day just for the 56km race." - Official Statement

Bay to Bay 30km Race

A scenic race from Maidens Cove to Hout Bay and back

With the excesses of the Festive Season a not too distant memory and Two Oceans less than 3 months away. A 30km race it just what the doctor ordered to get the year started right. The route consists of a considerable amount of hill work.

ROUTE

Type: Out and back
Distance: 30km, 15kmx2 relay and 5km fun run option
Google Earth: KMZ
Start Time: 11 January 2010 06h00
Time Limit: 4h00
Surface: 99% tar
Entries: Pre entry and on race day

PROFILE

Click to Enlarge

View Larger Map

Antipolis Wreck with Lions Head and 12 Apostles Hotel Enlarge

Driving the route will never be the same, the route is spectacular but running it allows you to experience it with all your senses.

30km races are hard to come by in the Cape Town area so when one is available you have to do it.

After the 15km there is a little bit of cruelty; instead of running straight up Suikerbossie, you do a short hilly tour of the houses in Hout Bay. The route drops straight down to the bottom of Suikerbossie hill (just in case you were worried that are somehow going to meet up with Suikerbossie half way up).

FACT

The route passes at least 5 shipwrecks
São José - 1794
Het Huis te Kraaienstein - 1670 (South Africa’s oldest known shipwreck)
Blythe - 1966
Antipolis - 1977
BOS 400 - 1994 visible on the approach to Llandudno.

LIST

2009 Winners
Male - Zolile Bhitane 1:44:42
Female - Joanna Thomas 2:06:39

Sponsors
2009 Webber Wentzel Bay to Bay
2010 Ocean Basket Bay to Bay

LAST STRETCH

I have run Bay to Bay twice before it is a good race. I have to admit I prefer Big Mama 30km round Durbanville hill and the John Korasie 30. I think one reason is because the other two compared with Bay to Bay have not psychological half way point and also have all their hard work in the earlier part of the race.

Bay to Bay was my first long run and race over half marathon distance.When I got over to the top of Suikerbossie and saw the 21km marker, I was disappointed at how no one else seemed to notice.

Great views, good hill work and it dovetails into most programs gearing up for Two Oceans.

Crazy Store Table Mountain Challenge 2009

Hats off to the organisers, a great race with a few highs and one really low point. I managed to remove 1h37 off my finish time, my wife who was doing the relay managed to catch me up and ran we ran most of the last leg together.

Leg 1 (Kloof nek parking to below Kings Block house) seemed to pass really quickly I was really zoned out or in, but when I was checked-in I felt strong.

Leg 2 (Stile below Kings Block house to Constantia Nek) was also thankfully uneventful I was really careful not to trip and damage myself. I sped up on the leg and shaved about 20 minutes of my time. I began seeing people who started too fast having their race fall apart.

Running into Constantia Nek was great. I always get a great feeling to see expectation on people's faces. Similar to the arrivals at an airport (as portrayed in the movie "Love Actually"). Everyone looking to see if you are their relay team mate or significant other. My significant other gave me my hydration pack and a blue berry muffin. I did not spend much time at the change over point and continued on through the check point.

Leg 3 (Constantia Nek back to Kloof nek parking) soon after entering the Orange Kloof I started to slow down and began to remember that hill from last year. A friend of mine Jeff caught me up and (dropped to like I was looking for parking). Keeping a slow but steady pace I continued.

Then the worst thing happened. I was running behind someone who just a heart attack just before the climb up to Hout Bay corner. I felt really helpless, someone called the race emergeny number and we unclipped his hydration pack off his chest. We moved him into the path and there was no pulse. Someone started CPR. I never felt so helpless not being about to do anything, ran to one call on of the marshals. A grim prospect for someone in a fancy dress outfit, armed only with a hard hat, sunglasses and a cell phone. There is nothing that much that they could do. The sound of air filling his lungs will stay with me for a while.

Looking back I could see that more and more people were gathering around him so continued up to Hout Bay corner. When I reached the top of Hout Bay corner the wail of the ambulance echoed off the cliff face. I heard that people did CPR for a long time. A while after that as fatigue and pain set the focus swung to completing the race.

At Llandudno my wife caught me up and journeyed with me on the top of the back table until the finish. She could have done a much better time but I am glad we spend the time together. I managed to finish far stronger than last year; mentally I can stay out longer without falling apart. Just a few moments after crossing the finish line I was able to contemplate running the race next year.

Crazy Store Table Mountain Race 2009 close

In less than a week it will all be over. Until 5:50pm today I still was not 100% sure I was entered in properly. Weeks of running on Table Mountain on Saturdays. Now the hard parts of each leg seem very familiar now. I remember when running down Kasteelspoort seemed to take forever and then running on the pipe track was impossible.

Last week I managed to damage myself less than 400m from the end landing on some hardcore pine roots exposed by erosion. I made sure when I ran there yesterday I stuck to the right hand side of the path on the pipe track the whole way. The scabs and bruising is healing nicely. It did make me more careful when running yesterday.
Although I am less fit than last year I feel more confident than last year I definitely have done more training on the route. Anything can happen on the day either way it will be great fun it has been so far.

Last year was very hot with no wind but this is Cape Town and weather on Table Mountain is even more unpredictable. Yesterday we started running later in the morning and it is amazing how different just a few extra degrees can change things.

My race goals are simple to have an official finish time, not be caught sitting on a rock on TV and finish before the battery in my Garmin 305 gives out.

Two Oceans as a spectator/supporter

Not getting an entry in time was a tough lesson to learn. At least I now have my Safari half marathon organised in time. That left me with the choice of either doing an illegal swop entry or being a supported.

Having never noticed that running existed until I started a few years ago it was interesting. It was great seeing people I know being surprised by how soon or late in the race I saw them. Seeing the elite athletes was also a great to watch even if it was just a few moments. How someone can make up such a big gave in a race was incredible.

It was not all that boring being an active supporter with running shoes I managed to run along side some fellow club mates, who in many cases where running quite strong at that point. It was great to be able to do it like that as I assumed that if I was supporting I would always be injured.

Saturday just increased my resolve to pony up for full 56km race next year. Most people except for the ones right at the back looked as if they where enjoying themselves. All the people I ran with that where not have much complaints even if they where feeling sore.

Surfers Challenge East London

Most places in South Africa have a big race, Cape Town has Two Oceans, Durban has Comrades, PE has Iron Man, the list goes one and then you get to the East London and you get the Surfers Challenge. Having only started running in Cape Town I wanted to do my hometown race when I finally got the chance. They also do things differently in East London for instance the start time is at 3pm.

The race was an education. Some cultures have seven different words for snow, well now I know of many types of sand. Powder sand, heavy grain, heavier grain, shale, shale with pebbles, and the list goes on when you add moisture content, density and how many people have run on it before you.

I have never had to concentrate so hard not to fall and hurt myself especially in the pebble, shale and boulder sections. With over 2654 people running the vibe was really chilled. Strong headwind the whole way and drizzle in parts. The drizzle was great because it stopped the sand getting caught in the wind and stinging the legs. The race consists of about 4km of pure tar magic and rest was sand, stone and water or a mixture of the three.

The river crossings were an interesting novelty. Swimming in your shoes is hard work. I can see why triathlons do the swim first; I had no blood in the arms. My wife asked one of the lifeguards to give her a push because she felt she was being pushed up river. He told her that she had reached a point where she could stand. She stood up only to discover the water level was below her knees! My sister was on hand to give us dry shoes after the first river crossing just before we got onto the tar; time spent changing shoes really helped later on.

Never under estimate the power of a limited-edition t-shirt. After I finished I walked back and managed to get my wife going faster when I saw her near the finish. I said something to the effect of "You see that girl in front of you she is not going to get a finishing t-shirt." That was what she needed to speed up I have never seen her run that fast as she ploughed through scores of people in front of her.

As many SCEL entrants will tell you from experience this a “must do” race!

Noordhoek Peak Run

In December we ran on with others up to Noordhoek Peak and back. I must confess there was lots of walking involved. We started at the top of Swaanswyk Road and did few meanders to the top of the road.

I learned the important lesson of “ALWAYS stick with the person who has the keys to your car”.

Two Vineyard Races

Grape Run versus Run Walk For Life New Balance 21

On the 6th of December 2008 I run the RWLFNB21 (The really need to something about the name of the race). The route ran though Lourensford Wine Estate most of it was off tar. It got me thinking about comparing The Constantia Valley Grape Run Half Marathon my time was 1 minute less for the RWLFNB21 but there is no way I ran as hard for it as I did on the Grape Run. I also was far less tired. When I overlaid the elevation profiles of both the races I think I discovered why the Lourensford half felt easier than the Grape Run Half Marathon.



The first thing to notice is that they both start at roughly the same altitude and the Grape Run is about 20 meters less climbing. I believe the Grape run is harder because the up and down hills are far more steep and the gravel roads and the running is more uneven. I was quite impressed by the well kept dirt roads of Lourensford. On big thing that I have to commend the RWLFNB21 organisers for was the entry process. What a pleasure being able to arrive at 6:10 to enter and pay while still having enough time wait at the start line before the starting pistol. The day was hot really hot. The route did seem to provide quite a bit of shade even though it meant doing a repetitive loop. Next time I will not take this race so seriously and actually swim in the dam.

Here is the kmz file Run Walk For Life 21.kmz

The Crazy Store Table Mountain Challenge 2008

Easily the hardest most painful thing I have ever done for 9 hours and 13 minutes but, I will do it again next year.

It was a really hot day last year it drizzled and was far easier. Also last year I only did the Leg 2. I did Leg 1 really slow and steady and was quite happy with my restraint then. Leg 2 felt so much easier that last year.

Towards the end of leg 2 I started to get tired, I think it was because all I had was few sips from stream. At the Leg 3 check point I took a long break which was maybe a little too long. It was because the seconding was so great. Apple muffins, coke and marshmallows all went down well.

Then Debs suggested that we get going again, before we cool down. So I passed through the checkpoint in into Orange Kloof. To be honest the whole going though Orange Kloof was not such a big deal. The restricted part consisted of a bit of tar and gravel road and the route kept very close to the houses. It was there that I could see that there is not much left of undisturbed nature on the mountain. Then the challenge really started.

Slowly but in increasing numbers we started to see people walking back deciding to withdraw from the race. Most of the bailers seemed to be closer to the start of leg 3, then a couple more people coming down from Hout bay corner hoping to be fetched by their sympathetic someone. One guy looked quite banged up with bloody legs. I spoke to Smurf a guy I have met at a few races though the Runners World forum. He was also turning back running a marathon the flowing weekend being his reasoning. At that point I also wondered why I was still in the race. We picked up a lady at Hout bay corner who had never run on the mountain before. Our breaks increased in frequency and length at one point we only covered 50 meters before stopping. Only after checking in at the last check point did I decide that I was not going to turn back.

On the top of the mountain I got a burst of strength I think it was my body saying “Let’s just get this over with”. We got over Grootkop with out hassle and had longish lunch in the clump of boulders further along the route. I managed to phone my wife and the people that where waiting for us at the finish. I was surprised that I could get cell phone reception in spite of the boulders. Then it was straight to Kasteelspoort which really seemed to take for ages. The wind was blowing really strong, fortunately it was blowing up not down. I slipped and fell once but managed to catch myself before I hurt myself. Then we tried to run along pipe track. The pipe track is not that great or even safe for running. We even had our own a water crew meet us on pipe track.

As we turned the corner past the water filtration works it was all over. Well the race was over for Debs and I but when we got there it looked as if it had been over for a long time. All the signs were down and the time keeper had gone home already. Even though I never finished officially it still counts for me. I enjoyed the route, the goodie bag especially the Cape Storm t-shirt, preparing for race was also great fun and running the last leg with great friend.



The Crazy Store Table Mountain Challenge 2008 Route: open the KMZ in Google Earth or Google Maps link

Table Mountain Challenge

The Table Mountain Challenge is getting really close now. Why did I decide to do the whole thing? Last weekend I ran Leg 3 with some runners from the club from a place in Hout bay just after Orange Kloof. My mind was not with me that day I even left my watch at home. I am glad I ran the 2nd leg of the Hout Bay Challenge with people that were training for it. It really made me cope with the mental trauma of looking up at Hout Bay corner on the way to Llandudno ravine.

Hout Bay Corner

I also was not running in boots and baggy jeans like the last time (far more comfortable).

We took it slowly and had a break at Tranquility Cracks now one of my new Great Places. We celebrated two birthdays even had strawberries.

Kasteelspoort looking down on Camps Bay

Going down Kasteelspoort was hectic we were walking down and I managed to slip a few times. Also had a few near misses. Makes me wonder what it is going to be like running on tired legs.

Random Sign

Leg 1 practice was supposed to happen today but with the weather being as it is I will give it a miss. Guess I should do it next weekend. I have raced the 2nd leg twice so I am pretty comfortable about that. Only run leg 1 in training a while ago, I remember it being tough.

John Korasie 30km Race

What a great route. You start with steep little hill which was a little shock to my system. Then run up Red Hill a few kilometers into the start and finish up the hill work round 10km. Then an undulating 10km, followed by a bumpy last 10km.

View from the huge cannon on Red Hill.

Too bad my body did not agree with me; the last 3km took me half an hour. I really had nothing left and felt really sore. The only reason I finished the race was because it was on the way to my car. It still enjoyed it though. It was my second 30km and I preferred it to the Bay to Bay 30. My reasoning is that it did not have a half way mark in my mind. I treated it like a slow 21 and by the time I went past Smitswinkel I felt great.

View of Smitswinkel from the road.

I had never run past the Cape Point nature Reserve or on the back road behind Red Hill. I also managed to get a massage at the end and that made a major difference. I even managed to have a good run on Tuesday in spite of feeling stiff. The weather was also great so that also added to the appeal.

The Route Profile:

Google Earth/Map file of the route: KMZ