Category: Racing

The DUESOUTH XTERRA Knysna was recently held as part of the annual Pick n Pay Knysna Oyster Festival. Athletes could participate individually or in teams of two and had to complete a 3km trail run, 25km mountain bike and a 7km trail run. The DUESOUTH XTERRA is the only XTERRA event that does not feature a water discipline. Athletes who were not yet ready for the challenge of the FULL DUESOUTH XTERRA could take on the DUESOUTH XTERRA LITE which was made up of a 3km trail run, 12km mountain bike and 3km trail run. Erik Kleinhans, South Africa’s reigning Cross-Country (mountain bike) Elite Champion, decided to take on the full XTERRA event and test his skills at running, something he says he is very new at!

DUESOUTH XTERRA KNYSNA PRESENTED BY REHIDRAT, 8 July 2010

ONCE A CYCLIST ALWAYS A CYCLIST!

After I finished my studies in 2004 I was lucky enough to stay involved in the sport of cycling, as at that stage it just did not seem as if working as an accountant would tame my competitive cycling spirit!

I spent a few months chasing big strong Belgians around on cobbled roads in Flanders, worked with Carinus Lemmer and the Cycle Tour Trust to organise the Giro del Capo and then as a Marketing Manager for one of the biggest cycling importers in South Africa, Omnico. Right now I am involved in setting up a Cycling Academy in Stellenbosch in my spare time, but I am at my happiest managing our team and racing my bike full time thanks to Mr Price and GT Bicycles.

In 2009 it seemed as if I did something right and had a great year winning the South African National XC Title, the Cape Pioneer Trek, Wines2Whales and the AMArider 100-miler.

VENTURING INTO UNKNOWN TERRITORY

Not that I believe in fate, but after a combination of signs 
I eventually found myself in front of my laptop entering for the DUESOUTH XTERRA Knysna. Every year I find myself in Knysna for the Oyster Festival enjoying the cycling events so I thought 
I could just as well branch out my activities for the week. Living in Stellenbosch and bumping into the organisers regularly – and a friendly wager – also helped make my decision to venture into some unknown territory.

With a bit longer than a month available to train for the event I made a mid-year resolution to at least double the amount of time I would spend in my running shoes leading up to the event, which would bring me close to two runs per week, as if that was really going to happen! Cycling is my life and pretty much second nature, so I did not really have to train specifically for the middle discipline.

RACE DAY

On race day we had mielie pap for breakfast as my XTERRA groupie thought that if it made the Kenyans run fast, it could definitely help us. Pure logic, I thought! We got to the Pezula Field of Dreams rather early, pinned on our numbers, mingled with the crowds and enjoyed some lunch under the shade of the gazebos watching the XTERRA Lite athletes do their thing. I even had the courage to try and intimidate my fellow star mountain biker, Kevin Evans, but at the end of the day I am truly happy 
I did not put money on that battle!

Start time finally arrived and everyone was called up to the start. Like a brave warrior I moved to the front of the line up. I could not believe the speed those runners started with in the first 3km run and realised too late that my legs were just not used to the speed. Needless to say I blew a bit!

At the start of the bike leg I caught my wager buddy, Denise Derbyshire, who is no slouch on the run as she won the 11km night trail run two days before. Being relatively far behind I had a fantastic time on the bike, riding mid pack and loving the crowds and all their chirps!

The final 7km run was the section I was looking forward to the least and to make matters worse it started with a steep cement road, which almost had me on my hands and knees, but luckily 
I still had some running knowledge with me in the form of Denise. She nurtured me through the steep single-track ups 
and downs of this stunning running route. Too bad she did not show me any mercy in the sprint for the line 2:38 later.

THE TIME OF MY LIFE

All in all I had a fantastic time from the minute I arrived at the venue until we left later in the afternoon. There was such a great and relaxed atmosphere it seemed as if everyone was there just to have loads of fun. The organisation was supreme and everything ran smoothly, just like all the other events organised by Stillwater Sport & Entertainment.

There is no doubt in my mind that I will be lining up for the 2011 DUESOUTH XTERRA Knysna, this time with some valuable experience and definitely, or rather hopefully, with much more speed and agility on the two running sections!

The second leg of the 2010/2011 DUESOUTH XTERRA presented by REHIDRAT? will take place at Buffelspoort Dam (North West Province) on Saturday, 29 January 2011.

     
The event was won by South African mountain bike marathon champion Kevin Evans. 
He finished in a time of 1:39. “Although running is part of my cross-training, it’s definitely not my strong suit. Going into the event my plan was to keep the guys in sight on the first 3km run and then build as big a lead 
as possible on the mountain bike discipline. 
On the last run I was able to pace myself, reserving my energy for the last part of the race. Coming from a mountain bike background this is something that I am not used to. It really is special. I hope to be in the country next 
year this time as I’d love to compete again,” 
says Kevin. David Labuschagne came in second, while Kent Horner finished third. 

     
Hanlie Booyens was victorious in the women’s category finishing in an impressive time of 1:59. “The first run discipline was the toughest part of the event as it was really fast. I knew that 
I had to use the mountain bike discipline as my means of making up lost time. Pezula is such an unbelievable venue and the weather on the day was fantastic. All in all it was a wonderful event,” says Hanlie. Michelle Lombardi came in second, while Jeannie Bomford finished third.

August is Women’s Month; four weeks filled with activities that are all about us! And what better way to celebrate life and womanhood than by lacing up those running shoes and participating in the Spar Women’s 5/10km Challenge in Pretoria? – BY MICHELLE PIETERS

The race is only weeks away and is by far one of the most popular road running events on the local calendar. The best thing is that women of all shapes and sizes, and from all walks of life can take part in this awesome ‘Girl Power’ event, which attracts close to 20 000 women each year. And though it is a race known for its competitiveness amongst the country’s best female athletes competing for top honours in the Spar Series, it also encourages novices to give running a try. They might just end up loving it!

The Spar Ladies Challenge includes events in Cape Town, Durban, Port Elizabeth, Johannesburg and Pretoria. The Pretoria event has the largest field in the series; in 2008 a massive field of about 
14 000 women participated and last year, this number went up to 18 000! The field has grown by about 20% every year.

This year the race, which will be held on 28 August, is particularly exciting as the venue has changed. In previous years the race started at the University of Pretoria sports grounds, but this year the venue has been changed to Supersport Park in Centurion. Organisers are hoping the new venue will provide more parking and will be more accessible to spectators. The route will also be more spectator friendly, winding through the leafy suburbs around Supersport Park. Some of the biggest names in athletics such as Irvette van Blerk, Ren? Kalmer, her sister Christine, Annerien van Schalkwyk, Leatitia Saayman, Masabhata Matoane, Ronel Thomas, Maxine Heine-Wacker, Tanith Maxwell and Thatita Tsatsa have confirmed that they will be lining up on the day. A sub-34 minute time is expected on the 10km route, primarily because the route has been designed to accommodate and facilitate fast times. 

But the best thing is the massive amount of women of all shapes and sizes who will be taking on this fun challenge. About 
6 000 runners are expected to participate in the 10km, with 
an expected 14 000 participating in the 5km fun run and walk.

Loads of entertainment is planned for the day. Well-known singer Kurt Darren will be entertaining crowds while organisers are keeping a few surprises up their sleeves.

If you have not entered, get yourself to selected Spar stores, enter online or at reputable sports shops. Each entrant will receive a goodie bag loaded with the coolest things to keep 
you smiling long after the race is finished!

Show Your Support for Breast Cancer Awareness

Well-known jewellery designer Jenna Clifford, in collaboration with PinkDrive, has designed a special limited edition Rose Amulet, made in the finest antimony pewter, in support of creating awareness for early detection of breast cancer.

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The limited edition 2010 Breast Cancer Awareness Rose Amulets on symbolic pink silk cords are only available for orders of 50 or more, and make for the perfect and thoughtful corporate gift.

For more information or to place an order in support of breast cancer awareness, contact 
[email protected].

THIS MONTH WE TRIED: SPINNING

The Tour de France and all its excitement have probably inspired many of us to consider taking up cycling in some form. For those not brave enough to take to the roads, why not try your hand at spinning? It has grown in popularity in recent years, especially amongst runners. For many it is a way of keeping fit in the off-season and an added benefit is the weight loss it brings. You can burn as much as 500 calories 
in a 45-minute session!

Spinning helps improve leg strength, which will make you 
a stronger runner when you dare to venture back on the road. And for those considering taking on the real deal, spinning 
is excellent to help you with cadence out on the road. 
But don’t fool yourself by setting the resistance on the bike too low; spinning is all about pushing yourself! So next time 
it is cold and dark outside and you just don’t feel like 
bracing the chill for an early morning run, get spinning!

GREAT GEAR FOR GIRLS

THIS MONTH’S PICK: FALKE NEON SILVER RUNNER

Stand out from your running buddies and make sure you are visible on cold, dark mornings with these cool neon-green running socks. The Neon Drynamix Silver Runner range contains high-performance fibres manufactured from pure silver to provide the ultimate anti-fungal and bacterial solution for active feet. Combined with Falke’s unique Drynamix moisture management system, these socks will keep feet dry and comfortable, as well as free of odours and bacteria. Available from Sportsmans Warehouse in neon yellow and green. 
PRICE: R29.95.

HANLIE BOOYENS, TEAM JEEP

Big 5 Entrant

I decided to make a racing holiday of the Oyster Festival and entered the Big 5: 85km Mountain Bike (third in 3:17:00), 100km Road Bike (survived in just over three hours), Featherbed Trail Run (third in 1:12:45), Xterra (first in 1:59:22) and the Forest Half Marathon (1:38:45). I’ve done the bike rides many times but it was my first trail run and half marathon, and second Xterra. I think the idea of the Big 5 is brilliant.

I loved the ferry crossing to the start of the trail run, the stunning scenery along the Heads and up to the mast, and the railway bridge crossing was special too. Then on to the Xterra, with its stunning venue at the Field of Dreams.

The half marathon was the last of five hard events and my plan was to simply enjoy it. I ran with friends, getting loads of comments about how only women could run and still talk so much!

CHARL CILLIERS, SUPERMAN

Pick n Pay Cape Times Knysna Forest 21km, 92:00

I was up at the start very early, because the friends I went with were doing the marathon, which started an hour earlier. I ran in my Superman costume to raise funds for Stellenbosch Animal Welfare. I usually advertise through the local newspaper and on Facebook, asking people to deposit donations straight into the Animal Welfare bank account, using Superman as a depositing reference. I just want to know that I’m making a difference.

The new section they added this year made the race a lot more scenic, with more mountain and forest views, but it makes it a little tougher. I wanted to go for a sub-90, but maybe went off a bit too fast and had to settle for 92. 
Still, I finished just in time to see the kick-off of the Springboks-All Blacks test!

RUSSEL MACKINTOSH, FISH HOEK AC

Pick n Pay Cape Times Knysna Forest Marathon, 3:58

A field of 670 marathoners headed deep into the tranquil Knysna forest. The course climbs steadily for the first 
8km, before levelling out until halfway. On both sides of the gravel road is spectacularly lush forest scenery. 
The highlight of the second half is a knee-jarring descent into a magnificent river gorge at around the 30km mark, followed by an energy-sapping 2km climb. Then runners pass through the Simola Golf Estate, before dropping down to the lagoon for the final few kilometres.

The cool, misty conditions were perfect and a change to the finish venue meant that we were treated to an extra 3km in the forest. The Knysna Marathon Club should be congratulated for the flawless organisation.

LEON MARAIS, OVERKRUIN AC, PRETORIA

Pick n Pay Cape Times Knysna Forest Marathon, 3:37

If one had to choose a race in SA that every runner has to run, it would definitely have to be the Knysna Marathon.

A few of our club members decided to experience this much talked about race. The goodie bags were awesome!

I found the course quite hilly, but breathtakingly beautiful. This is an absolutely stunning event, the organisation is great, the route is beautiful, the people of Knysna are friendly and I cannot wait till next year’s race.

STEVE HALDANE, ATLANTIC AC

Pick n Pay Cape Times Knysna Forest Marathon, 4:18

I arrived in Knysna to run the marathon and in hindsight was probably a bit overconfident and under-prepared. Having completed the Comrades quite comfortably six weeks previously, I thought I could conquer anything with the minimum of effort and preparation. I was in for a surprise.

The gun went off at 7am and we were greeted by a 3km climb. The nervous banter quickly subsided, replaced by the sound of heavy breathing. The initial hill was the first of many unrelenting inclines and a few just as gruesome declines. The scenery and tranquillity of the forest were amazing, but the gradient took its toll and by halfway my legs were as heavy as logs. It seems that as the beauty increased, so did the difficulty… almost as though you had to earn the privilege of being in this special place. As with any long run, finishing is a great relief, almost a feeling of euphoria, and this was no different. Will I be back next year? Hell yeah!

EGAN ARENDSE, TOP FORM AC

Pick n Pay Cape Times Knysna Forest Marathon, 4:54

The cliff edge was precipitous. The view of the gorge below was magnificent. The river rushing through the gorge gurgled faintly below. These are the defining memories of my debut Knysna Forest Marathon. However, there was not much time to enjoy the scenery as I had 
80 minutes left to complete the last 10km of this gruelling race within the five-hour limit. With that I hurtled down into the heart of the gorge below.

After a 12km uphill to warm up, I got to level ground where the sunrise afforded the most magnificent views of the forest and surrounding mountains. Later the forest gave way to the spectacular Simola golf estate with green vistas in every direction. Beyond this the Knysna lagoon promised that the end was near. I completed the marathon in 4:54 and my wife Germaine, her half in 2:13. Next year will definitely see our return to this beautiful race.

When Jonathan Kaplan was 17, his nose was broken in a rugby match at school and his mother suggested he try refereeing instead of playing, where his smaller build would not be an issue. He gave it a try and 26 years later he can look back on a hugely successful career as a professional referee, having handled some 920 matches to date (July 2010). He made his international debut in 1996 in Namibia’s 19-18 win over Zimbabwe, and in 2009 became the first in the world to pass the 50-test mark. With 61 tests to his name, he is the world’s most experienced test referee.
Jonathan says that the highlight of his career thus far has been the Bledisloe Cup game between Australia and New Zealand in 2000. “It was played by the two best teams in the world at the time, and it was one of my first major internationals. The game had a dramatic ending, with John Eales kicking a last-minute penalty to win the game for Australia, so it really tested my ability.”

There have also been a few embarrassing moments. “I get in the way sometimes. Generally, I’m bracing for it, but sometimes I get blindsided. The worst was last year in the England-New Zealand game. Some bloke took me out, but I don’t know who because I don’t want to watch that video. I don’t want to encourage people to keep doing it!”

FIT TO REF
Jonathan says he covers 8-10km in a match, with Super 14 matches being a bit quicker than most test matches. “In the Super 14 there is more running because there are bonus points for tries, but often in test matches, the game is more claustrophobic and therefore more tactical.”

To make sure he is fit enough to keep up with the players, Jonathan runs five times a week, covering between 6km and 12km at about 5min/km, mostly on the Green Point Promenade near his Cape Town home. “I prefer evening runs, and find it easier to run with other people. Some of my friends are bigger talkers, while I’m more of a listener – one friend in particular loves giving us all her news, and there always seems enough of it for an hour’s run!” he jokes.

Running to keep fit for rugby comes naturally to Jonathan, since he is a former ultra-marathoner. “I started running in the army in 1985, did a few 21s and the bug bit.” Over the next ten years he did 50 marathons and ultras, including five Two Oceans and five Comrades. “My best Comrades was when I beat Wally Hayward in 1988. I’m proud of that, because he was unbeaten in the Comrades before that! I would have gotten my Comrades green number, but I picked up a knee injury and the surgeons told me to give up serious running. Reffing was taking first priority then anyway.”

LOOKING AHEAD
This year saw Jonathan return to racing for the first time in 14 years, running a 15km relay leg in the Bay to Bay 30km in January. “My physio said, ‘Give it a try and see how it goes.’ So I ran well within myself, and I’ve done a few tens and fifteens since without any problems. My goal now is just to run pain-free.”

On the field, Jonathan has his sights firmly set on the 2011 Rugby World Cup. “It will be my last World Cup and I would love to ref the final, but I’m totally reliant on our national team, because if they get to the final, I can’t take the game! It’s a bit of a catch 22 situation…” He adds that he’d also like to ref some European games, and would like to get to 100 Super rugby games (he’s currently on 75). After that, Jonathan says he may get back into coaching – he once led the UCT under-19B team to a league title – but for now, he remains focused on the whistle, and keeping fit enough to do a good job.

JONATHAN’S PBs
  10km:  37:30
 15km:  56:57
  21.1km: 86:00

  42.2km:  3:09
  Two Oceans:  4:58:03
  Comrades:  9:23:49

RECORD-SETTING REFEREE
Jonathan Kaplan has an extensive list of refereeing records to his name, including:
  Most capped international test referee of all time.
 Most World Cup games by an SA referee, including one semi-final.
  Most capped Trinations referee.
  Most Super 14 games by an SA referee, including three finals.

This is the second and final part of our Run Faster Programme. Ideally you should pick a race or two to use your newfound speed any time from the middle of September till the end of October. There are usually many shorter races during this period, and the warmer weather is perfect for shorter racing!

KEEP THIS IN MIND
The basic training principles during the five to eight weeks before your ‘racing’ season are as follows:
 Run four/five times a week. It is important to have two full days of rest from running.
  Most of the runs should be short. Do not chase kilometres to make your logbook look good.
 One long steady/easy run on the weekend should be done to maintain endurance; 15-18km is a good distance.
  Stay fresh and rest if tired. Do not do the speed work on tired legs!

Remember you are training to run fast for a short distance. This is not Comrades or marathon training and requires a different mindset!

REWIND
Let’s rewind a little. During the first five weeks of the Run Faster Programme the faster running was ‘fartlek’ type running. It was all about speed play. There should not have been any pressure on the speed or the distance run (If you missed Derick’s programme in our previous edition, log onto our website at www.modernathlete.co.za and find it under the Training Section: Issue 13).

The key sessions in the second part of the Run Faster Programme are as follows:

Hill Repetitions:
  Find a hill 200-300m long and not too steep.
 Start with four and build up to eight repetitions and run the hill strongly with high knee lift and using your arms.
 It is not a flat out run but a controlled effort working on your running form.
  The objective here is to build strength.

Fast Repetitions:
  This is your speed work. You should do no more than three to six repetitions; it is not an endurance session.
 The repetitions should be between 800m and 1.5km. I prefer 1km.
  The aim is to run these faster than race pace with a good and full recovery between reps. So, take your average 21km race pace and reduce it by 10%; you will be running quite a bit faster than race pace. For example, if your short distance (below 21km) race pace is 4min/km you would run your reps at 3:35min/km.

Tempo Runs or Time Trials:
  These are runs done at your lactate threshold pace and again, keeping the distance short.
 Tempo runs should be maximum 20 minutes of effort and time trials, 4-5km.
  The speed here would be 10km race pace or slightly slower (10sec/km) at 85% effort.

Strides:
  This was a part of the first phase of training and it is good to continue with it.
 Continue with these short fast runs of 100m, as they develop your ability to run fast.
  Warm up with a 3-4km run; then do the following either at a track or grass field.
The session is done by ‘striding’ the straights of a track or the length of a field and ‘jogging’ the bends or the widths of the field.
  You should be able to do 10-12 strides.

TAKE NOTE: All these sessions should be preceded by a 3-4km easy warm up and followed by a 2km cool down.

PUTTING IT TOGETHER
Start by aiming to run five times a week, dividing your runs as follows:
 One long run.
  One stride session.
  One tempo/time trial or repetition session (alternating each week).
 One hill session.
  One easy 8-10km.

Remember, you can ‘mix and match’ to suit your needs, but always keep it fun and interesting. If you only manage four or even three runs in a week, do not stress and don’t try to make up sessions. Rather make the sessions that you do count!

SUGGESTED PROGRAMME

SUGGESTED RACES
  Carnival City Sherwood Pick n Pay 10km Brakpan 27 September
  Spar Ladies 10km Randburg 10 October
 Tuks Alumni Legends 10km Centurion 24 October
  Spar Ladies 10km Pietermaritzburg 13 September
 OUTsurance 94.5KFM Gun Run 10km Green Point 11 October

Finally enjoy your training and train to race – do not race in training!

Look out for Derick’s exciting half Ironman programme in next month’s edition!

Derick Marcisz has been involved in running, cycling and triathlons for over 40 years. He has run 25 sub-2:30 marathons, with a marathon PB of 2:17.1 and a half marathon PB of 65:36. He has run all the major ultra marathons, including Comrades and Ironman, and has competed at provincial level in track, cross-country, road, duathlon and triathlon. Derick is the current 2010 SA Triathlon Champ for the Olympic distance for age group 55-59 years. He has also been involved in coaching/assisting athletes for many years and is currently doing an ITU Triathlon Coaching Course.

WEEK 6 – 8 August to 14 August
Sunday 8 August Long run – 15km easy at steady relaxed pace
Monday 9 August Rest
Tuesday 10 August Hills – 4 x hill reps
Wednesday 11 August Recovery run – 8/10km easy recovery run
Thursday 12 August Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Friday 13 August Rest
Saturday 14 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
  
WEEK 7 – 15 August to 21 August
Sunday 15 August Long run – 15km easy at steady relaxed pace
Monday 16 August Rest
Tuesday 17 August Hills – 6 x hill reps
Wednesday 18 August Recovery run – 8/10km easy recovery run
Thursday 19 August Repetitions – On the track or road – 4 x 1km fast with full
recovery jog
Friday 20 August Rest
Saturday 21 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training – 10 strides)
  
WEEK 8 – 22 August to 28 August
Sunday 22 August Long run – 15km easy at steady relaxed pace
Monday 23 August Rest
Tuesday 24 August Hills – 6 x hill reps
Wednesday 25 August Recovery run – 8/10km easy recovery run
Thursday 26 August Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Friday 27 August Rest
Saturday 28 August Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
  
WEEK 9 – 29 August to 4 September
Sunday 29 August Long run – 15km easy at steady relaxed pace
Monday 30 August Rest
Tuesday 31 August Hills – 8 x hill reps
Wednesday 1 September Recovery run – 8/10km easy recovery run
Thursday 2 September Repetitions – on the track or road – 4 x 1km fast with full recovery jog
Friday 3 September Rest
Saturday 4 September Time trial – 4 or 5km time trial at 10km race pace
  
WEEK 10 – 5 September to 11 September
Sunday 5 September Long run – 15km easy at steady relaxed pace
Monday 6 September Rest
Tuesday 7 September Tempo – 3km warm up, 20min at tempo pace, 2km cool down
Wednesday 8 September Recovery run – 8/10km easy recovery run
Thursday 9 September Repetitions – on the track or road – 4 x 1km fast with full
recovery jog
Friday 10 September Rest
Saturday 11 September Strides – 6 x laps striding the straights/jogging the bends
(see stride training)
  
WEEK 11 – 12 September to 18 September
Sunday 12 September Long run – 15km easy at steady relaxed pace
Monday 13 September Rest
Tuesday 14 September Fartlek – 6 x 2min fast with 2min easy recovery
Wednesday 15 September Recovery run – 8/10km easy recovery run
Thursday 16 September Repetitions – on the track or road – 4 x 1km fast with full
recovery jog
Friday 17 September Rest
Saturday 18 September Time trial – 4 or 5km time trial at 10km race pace
  
WEEK 12 – Race week preparation
Sunday  Long run – 12km easy at steady relaxed pace
Monday  Rest
Tuesday  Fartlek – 4 x 2min fast with 2min easy recovery
Wednesday  Recovery run – 8km easy recovery run
Thursday  Strides – 4 x laps striding the straights/jogging the bends
(see stride training)
Friday  Rest
Saturday or Sunday  RACE – Your 10km race and hopefully a PB – remember to do the warm up!

EDGEMEAD RUNNERS, WESTERN PROVINCE
Address:  Edgemead Sports Grounds, Southdale Road,
 Edgemead, Cape Town
When:  Tuesday at 18:00 (winter), 18:15 (summer)
Distance:  3km and 5km every week, plus 8km twice a month
This route is as flat as a proverbial pancake and made for fast times, but newcomers be warned, you’ll need to run with somebody who knows the route because it is a winding course. You should have no problems finding a running partner, though, as the average weekly turnout is 75 runners and walkers, with all levels of fitness and speed covered.

It starts and finishes just next door to the sports grounds, at the end of Southdale Road. From the start, it turns left into Link Way, right into Salem Way, right into Settlers Drive, then left into Donkin Way, with the 1km mark halfway down Donkin. Then it’s left into Settlers again for a longish curve till you reach Bains Way. Here you turn right into Bains, pass the 2km marker, then right again into Westhoven Street for the long curve down to the turn point at the small grass ‘circle’ at Den Haag Road, which is also the 3km mark.

From there it’s back along Westhoven, left into Bains, right into Settlers (the 4km mark comes just after this turn), right into Salem, left into Link Way, and right into Southdale for the finish. The 3km runners skip the Bains-Westhoven section, while the 8km essentially combines an extra loop of the 3km route with the 5km route.

After the run, the club’s bar is opened and every first Tuesday
of the month is Club Night, with guest speakers, club awards and food on sale. Results are posted on the club’s website,
www.edgemeadrunners.org.za, and a map of the route
is available as well.

Difficulty Rating: 1 out of 5