FREE! SEPTEMBER 2016
FULLSTRIDE
@FULLSTRIDESA
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FULLSTRIDE
KIDS ON THE RUN
THERE ARE SO MANY WELL-RESEARCHED AND DOCUMENTED REASONS WHY CHILDREN SHOULD RUN WRITES LOUISE EHRET, BUT WHAT OF THE BENEFITS TO YOU OF RUNNING WITH THEM?
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rom health benefits to better results at school. Developing life skills, making friendships and spending time outdoors appreciating nature instead of glued to a screen. The list of benefits for children to take up running and especially trail running could keep you chatting throughout your next ultra. Yet little if anything is said about the benefits for parents
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of running with children. A quick Google of the topic will confirm my point. In my personal experience of running with my own children, plus in the organisation of Trail Kids running events, I have come to the conclusion that it is not just these youngsters who benefit from running. They reflect so many important lessons, which can inspire and teach us adults if we take the time to run alongside them.
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ENJOY THE JOURNEY
Success in our world seems to be measured on how many goals we can accomplish as quickly as possible. I often find myself rushing my family to get somewhere on time, to finish what needs to be done, to move through the endless lists of to-do’s. On the trails, I often witness a harassed parent trying to hurry their little one along the trail to get to the end. It’s only so much
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QUARTERLY INSIDE FULL SUS
TRAILRUNNING
ALL PHOTOS COURTESY OF TRAIL KIDS
further they say as they edge ahead hoping to be followed or at least move out of hearing distance of any moans. Yet this is a valuable opportunity to literally stop and smell the roses. Running on the trails provides quality time to talk to our children, to appreciate the gifts of nature and learn together. As I move along the trails during our
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C O V E R F E AT U R E
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KIDS ON THE RUN
Break up the distances into manageable goals for their little legs. events, I encourage moms and dads to break up the distance into smaller goals – “let’s just run to that tree and then walk to the next”. Try running next to or behind them to let them feel they are taking the lead and chat about what is around them, admire the dewdrops on the spider’s web and most importantly run through those mud puddles with childlike abandon. This is the chance to let out our inner child, and shared laughter weaves strong connections, builds relationships as well as
developing a love for running.
LIVE IN THE MOMENT
Every day I juggle many responsibilities, thinking ahead of what needs to be done whilst still busy with the task at hand. Most children have not yet forgotten how to live in the moment. I doubt they are thinking of their unfinished school project or of their yet to be cleaned rooms whilst they run. The great part of trail running is you can’t immediately answer that important email, so let it all go
and have fun! Stop the thinking and enjoy the feeling. Run in the moment and cherish each minute on the trail. You will become more present to your child and make them feel heard and appreciated.
LET GO THE EGO
Over a long distance I will still catch up and overtake my 9-year-old daughter. But I have had to come to terms with the fact that over a short distance she starts harder and runs faster than me. My 40-something knees and hips
“STOP THE THINKING AND ENJOY THE FEELING. RUN IN THE MOMENT AND CHERISH EACH MINUTE ON THE TRAIL.”
Trail running is a great way to spend time with your children.
need a good warm up before I make any big demands and any attempt on my part to keep up puts me at risk of pulling something. Now that doesn’t mean the super athlete parents out there won’t keep up with their children, but I have experienced many resigned parents trailing far behind their youngster and its okay! Let us celebrate their youth and energy as our joints begin to creak and our lower backs ache. Another frustration might be not doing another personal best as slower little legs hold you back. You could just be the last person to cross the finish line in an event you previously won! Your family victory can be just as sweet when enjoyed together. I always schedule some of my own solo events during which I try to challenge myself. We want our children
to enjoy participating and develop a lifelong passion for running, rather than feeling pressured or fearful of disappointing us.
THEY ARE NOT A REFLECTION OF YOU
This is a tough one as many parents take it personally when their children do well… or not so well. I have one sporty child and one who just isn’t! I have to accept that each of them have different potentials – for one it may be getting the fastest time whilst the other should be acknowledged for the effort of taking part. I have to manage my expectations, set them different goals and celebrate their successes accordingly. Everyone is a winner and it is this ethos that forms the foundation of the Trail Kids events!
MORE ABOUT TRAIL KIDS
The Trail Kids team organises family trail running events in the Somerset West and Stellenbosch area, to encourage participation and a love for trail running. It is open to all ages and fitness levels. Each event includes a beautiful 2.5km and a 5km run/walk route to make it accessible for everyone. The upcoming Spring Run will be held at Lourensford Estate on Sunday, 18 September. For more information on the Trail Kids events like Trail Kids SA on Facebook or email trailkidssa@gmail.com.
Louise Ehret is a Stellenbosch local, who started trail running in her forties and started Trail Kids with a group of friends as a way to share her passion and inspire more children, aside from her children Kiran and Mika, to take up trail running.
SEPTEMBER 2016
VOL08
P H O T O E S S AY
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INSPIRATION STATIONS HERE’S SOME EYE CANDY FROM THE LENS OF XAVIER BRIEL’S CAMERA TO GET YOU INSPIRED TO HIT THE TRAILS.
Rory Scheffer blazing the trails of Mont Rochelle near Franschhoek.
Adventure is closer than you realise.
Mid-PUFFER, immersed in the beauty of Table Mountain.
Xavier Briel is freelance photographer and content creator who spends most of his time outdoors. Loves to run up mountains for fun, always takes photos on the way. Follow him on Twitter: @xavierbriel.
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A J CALIT Z COLUMN
FISH RIVER CANYON FASTEST KNOWN TIME
ON A COLD AND RAINY MORNING THREE INTREPID EXPLORERS SAID FAREWELL TO CAPE TOWN AND DEPARTED FOR THE FISH RIVER CANYON ULTRA. THE MISSION: RUN THE SECOND BIGGEST CANYON IN THE WORLD. AND FOR AJ CALITZ TO BEAT RYAN SANDES’ RECORD TIME.
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y two accomplices were the sweepers for the 65km race, thus their focus was on having fun and enjoying their time in the canyon to the max – very different from mine! But their enthusiasm was contagious and I soon found myself enjoying the company of the two young adventurers. Our first day was a whirlwind of driving, petrol stops and selfies – the day finished magnificently with a braai under a canopy of trees and stars at the Amanzi camp site on the Namibian side of the Orange River. The next day the smell of freshly brewed coffee (tea in my case) woke us with the early birds. I must add our neighbour was the loudest and most persistent snorer I have ever heard – he must have had a sore throat in the morning! A quick pack-up and we left Amanzi to pick up two more South Africans and a local chap called Atanasius (it took the whole weekend for us to get his name right!). A slightly overloaded Isuzu bakkie carried us from the banks of the Orange River to the barren planes surrounding the canyon at Hobas. We made our way on the very rocky road to the camp site on the edge (when I say on the edge, I mean right on the edge!) of the canyon. Greeted by the now familiar and friendly faces of Tinus Hansen, his team and the
legend of the canyon, Oom Roelf, it felt like home. The inevitable cries of elation followed by piles of selfies and photographs later we settled into our canvas abodes. A word of warning to future participants, there are no showers at the Hobas race village! A quick equipment check and registration was followed by a race briefing with Tinus explaining the ins and outs of what we were to take part in. Luckily this year had good pre-season rain and loads of hikers – thus the trails would be well defined but also very soft under foot. The briefing was followed by a typical Namibian feast: steaks, wors, chicken, bread, salads and for those not
taking it too seriously, a Windhoek Light or three. After dinner I went over the minute details of my run with Oom Roelf, trying to find ways and paths to shave seconds of my previous best times. Lights out was at 21:00 and a pleasant warm northerly breeze kept the desert cold at bay. An eye watering 04:00am wakeup call over the PA system featured German trance
“MY AVERAGE PACE SAID 05:59 AND I KNEW I HAD IT IN THE BAG.”
music, so no-one overslept. The 100km race got underway at 05:00 from the camp site and follows the rim of the canyon in the direction of the Hikers’ Descent. The 65km drops straight down from the camp site and enters the canyon immediately. This year I decided not to take part in the actual race, but to rather put all my focus and energy into the FKT (fastest known time). It has been eluding me since 2014 and had become a slight monkey on my back. The record of 6 hours 57 minutes is held by Ryan Sandes. He set it in 2012 and it’s an incredible achievement by SA’s greatest ever trail runner (a video titled “Beauty of the Irrational” documents his attempt). Having had my sights set on Ryan’s record before, but failing by mere minutes twice has bothered me more than I care to admit. So in 2016 my coach, Christoff Smit (from Christoff Smit Physiotherapists in Stellenbosch), and I did the whole scientific thing and matched our training program to the conditions I would encounter in the canyon – a lot of fast running on loose sand, boulder hopping and very long hours on the trails. I started my attempt just after 07:00 as the first light
Left: AJ Calitz running across the beach at Ai Ais to break Ryan Sandes’ record.
Above left: The rugged Fish River Canyon. Above: AJ Calitz with his traveling companions.
just touched the horizon and almost immediately realised it was not quite light enough – but it was too late to turn back, I had to push on. 50m from the start I already twisted my right ankle. Usually a sign of bad things to come… But it was not too serious so I just put it out of my mind and got down to doing a slalom down the slopes of the Fish River Canyon. To break the record, I would need to average 06:05 min per km for the duration of the event – over large boulders, through water, across more rocky river beds than I could count, loose rock scrambles and wide open hiking trails. I reached the bottom of the descent in 14 minutes, about 3 minutes faster than previous years’ – and gaining confidence. The weather prediction looked balmy for the canyon and conditions at the start were perfect for fast running. The first hour flew by and I recognised certain landmarks and areas where I had made some route errors before. At the end of hour one, I was at 05:52 p/km pace – I could scarcely believe it as last year I was 07:12 p/km for the first hour. I settled into a rhythm and remembered the words of advice from Oom Roelf to stay on the right until you get to the boulder field, then cut across early and stay left. The advice paid off as my average pace was dropping to 05:50
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SEPTEMBER 2016
VOL08
A J CALIT Z COLUMN
“AFTER DINNER I WENT OVER THE MINUTE DETAILS OF MY RUN WITH OOM ROELF, TRYING TO PATHS TO SHAVE SECONDS OF MY PREVIOUS BEST TIMES.”
p/km. I packed very light and expected to have to refill my water bottles every hour, but at the end of the third hour , I was still on my first fill. To be honest I can remember nothing between the third and fourth hour other than the wild horses which I saw (one actually charged me but then backed off – it must be the red hair!). Approaching 42km I saw a sneak (short cut) was approaching to the right, I took it and saw that I was still well under record pace as I passed some
The new Fish River Canyon Fastest Known Time record holder.
of the 65km runners and hikers, all shouting words of encouragement at my back. A second sneak at 50km is one where I had gone wrong in the past as the paths split three ways – it didn’t disappoint again as I went wrong and lost about five minutes. Determined to make up for lost time I steamed across the flat planes to the Causeway which marks a aid point for the race – not being allowed to be assisted, I sat down for two minutes and had a quick bite to eat and drink from my pack and set off for the final
18km to Ai Ais. The last 18km is a gruelling part of the Fish River Canyon, the sand is very soft underfoot and there are numerous “little” climbs to contend with. I knew however that there was a river crossing soon as temperatures were reaching the high 20’s and climbing. Learning from previous years, I ziplocked all my electronics, did a dive into the river which Chad le Clos would have been proud of and put my triathlon background to work – in the water, a slight twitch in my left calf was a
Thinking back on the race, it was a bit of a blur, but certain aspects remain: ✱ My heart goes out to the hiker that passed away a day before we ran, on the steps into Ai Ais. He finished the gruelling hike, raised his arms in the air as a victory salute. Which turned out to be the last thing he would ever do. ✱ The size, beauty, magnificence and difficulty of the canyon: I have heard that once you have done the canyon, you get canyon fever and just want to go back! Well take me to a doctor because I have it bad. ✱ The Namibian people: they are friendly, helpful and accommodating – no request is too much effort, no job is half done. What a group of individuals – we can learn so much from them! ✱ Atanasius: the local lad who beat an international Salomon athlete for his 4th consecutive 65km win – he’s a superstar athlete and all-round legend. ✱ The road trip with mates: new friends made who share a passion for the mountains and living outdoors.
sign of things to come as fatigue and cramp started to settle in. Where normally I would attack a climb, I had to nurse my body up the hills and try to make up for lost time on the treacherous descents. By now, with the quick stop, soft sand and river crossing, may average pace had slowed dangerously and my record attempt hanged in the balance. I put it out of my mind and focused on staying positive, said a few prayers, gritted my teeth and carried on going. Mercifully the final 5 6km was a lot easier than
I remember from previous years and the realisation settled in that I was going to break the record. The final bend of the canyon, affectionately known as Big Bend winds to the left and contains the first signs of civilisation – a lining of trees. One kilometre to go and I dropped down onto the “beach” at Ai Ais, which has some seriously soft sand – to add insult to serious fatigue, but by that stage I was beyond caring. My average pace said 05:59 and I knew I had it in the bag. I ascended the stairs and ran in a time of 6 hours 39 minutes and 52 seconds.
AJ Calitz contemplating his record attempt.
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AJ Calitz, trail running’s ginger ninja, is a Guinness World Record holder having climbed 10 257 vertical metres – summiting Platteklip Gorge 14 and a half times in 12 hours, and the three time Lion Heart Champion. Follow his exploits on Twitter at @ajcalitz.
GOMBIE’S TR AIL GUIDE ALL PHOTOS COURTESY OF MICHAEL GOMBART
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AFTER FINISHING UP HIS RACING OBLIGATIONS DURING HIS EUROPEAN TRIP TO THE ITU DUATHLON WORLD CHAMPS IN SPAIN, MICHAEL GOMBART HAD THE CHANCE TO HEAD A BIT FURTHER DOWN SOUTH TO THE CITY OF SALAMANCA AND JOIN TRAIL RUNNING LEGEND MIGUEL HERAS ON A RUN.
SCOUTING MOUNTAINS WITH A LEGEND OF THE TRAIL t he city of Salamanca, in Spain, boasts a rich history, great atmosphere and astonishing architecture whichever way you turn. Close to the Sierra de Gredos Mountain Range, a 45 minute drive from the city, is the little mountain town of Bejar – home to the Ultra Trail - La Covatilla. (Ultra Trail la Covatilla is an Ultra and Marathon trail event which offers two routes: an 80km with over 4 800m of climbing or a 40km with a respectable 2 500m of climbing. It is also a qualifying race for the Ultra Trail du Mont Blanc.) I had let a chiropractor friend of mine in Salamanca know that I would be heading down for some trail time in the mountains and he said he had the perfect guide.
He had arranged a 20km course recce with his friend and client, the trail legend, Miguel Heras (Salomon Spain athlete, and previous winner of Transgrancanaria, Transvalcania and La Ronda dels Cims to name but a few of his results). I was excited and nervous to be taking to the trails for a run with a mountain running machine. After meeting him at his mountain cottage we hit the trails. We started out from above the small town of Candelario in the Sierra de Gredos Mountain Range. Following a direct route straight up the mountain we headed for part of La Covatilla’s route. I definitely started to notice the altitude as we climbed above the 2 000m mark, but getting
pointers and chatting with Miguel made the climb a breeze as we kept a steady pace. The truly amazing views helped ease the climbing pain too. Eventually we reached the snow-covered mountain top. Running through the snow was a first for me, especially with no visible path. One thing I had noticed, the terrain was far from easy, unlike our well established trails and wellmarked routes back in SA. This was far more demanding, taking a line and going for it. Miguel also took time to explain some of his training which involved running from his home up to the summit, and back home again. That’s a minimum of 2 500m of elevation gain every run! As I am hoping to take on some big
Miguel Heras showing Michael his local trails.
trail marathons later in 2016 and 2017 I was grateful for the pointers and advice. Running up rocky and snowy mountainsides, over peaks and passing some amazing cliffs has to be the highlight of my running life so far. From the top I got to see the majority of the 80 and 40km routes (both of which look tough and extremely technical) the descents are steep with no clear path which requires a large amount of concentration. All round it was an amazing experience and challenge. The Ultrail la Covatilla has definitely worked
its way onto my “To Do List” and I would highly recommend it for those looking for a great mountain challenge. The race takes place this year on 15 October. Check out www.ultrail-lacovitilla.es for more details, but unless your Spanish is fairly decent you will need to use google translate or send them an email. I can confirm that once you’re there, you will be made welcome by enthusiastic trail runners, willing to share the challenges and beauty of their mountain trails with pride.
Michael scouting the Ultra Trail - La Covatilla route.
“MIGUEL ALSO TOOK TIME TO EXPLAIN SOME OF HIS TRAINING WHICH INVOLVED RUNNING FROM HIS HOME UP TO THE SUMMIT, AND BACK HOME AGAIN.”
Michael “Gombie” Gombart is a couch potato turned multisport athlete and trail runner. He’s the founder of www. outpostrunning.co.za and will be providing you, the reader of Full Stride, with expert advice on how to get into trail running and maybe even get competitive. Follow him on Twitter at @michaelgombart.
SEPTEMBER 2016
VOL08
BIOKENETICS
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WITH SPRING IN THE AIR TAMMY READER IS FOCUSING ON THE IMPORTANCE OF CROSS-TRAINING FOR TRAIL RUNNERS. SO BEFORE YOU TAKE ON A SUMMER ULTRATRAIL START CROSS-TRAINING.
CROSSTRAINING FOR TRAIL RUNNERS
WWW.OAKPICS.COM
WHAT IS CROSS-TRAINING?
Cross-training is training in two or more forms of exercise to supplement your running fitness and performance. Cross-training can also be used when you are injured and want to maintain your cardiovascular fitness. If done correctly (not over-done), cross-training can help build strength and flexibility in muscles that otherwise would not have been utilised, thus supporting your running. The aim is for a more balanced runner, more resilient to overuse injury and burnout. Your cross-training should improve your cardiovascular fitness, strength, flexibility and/or aid with your recovery. Whether it be sweating in the gym (resistance training, elliptical training, spinning, plyometric training, Pilates or yoga), diving into a pool (swimming or aqua jogging) or shredding on your mountain bike (or even road cycling) cross-training is an essential element to your fitness regime.
WHY SHOULD YOU CROSS-TRAIN?
Running 1 - 4 days a week will prepare your body for the stress of trail running. The rest of the days can be used to improve your strength, endurance or flexibility to supplement your running. The aim of cross-training should therefore be to improve your performance without putting
“ALL CROSS-TRAINING SHOULD BE STARTED IN A SLOW AND PROGRESSIVE MANNER, ALLOWING YOUR BODY TO ADAPT TO THE NEW FORM OF EXERCISE.” unnecessary strain on your body. Cross-training will help you to reach your race day goals while reducing your risk of high impact injury. Additionally, when injured, your running days can be replaced with a form of crosstraining that is as similar as possible to running, such as elliptical- or aqua-jogging. This will aim to maintain your cardiovascular fitness and muscle strength. Cycling, aqua jogging, swimming, yoga and Pilates are all low-impact exercises and are ideal for cross-training. Your
cross-training should aim to increase your efficiency and endurance base, without adding unnecessary stress to your body. Cycling is complementary to running as it is non-weight bearing and uses your lower body. Furthermore, it improves your aerobic endurance and also uses different muscles, complementing your running. Swimming is non-weight bearing and helps improve aerobic endurance and also helps strengthen the upper body. If you enjoy working out in the gym, then a progressive, reasonable and
balanced gym programme will help you develop your muscles to give your joints more support. Try resistance exercises, using one set of 8 – 12 repetitions with a relatively light weight per muscle group. Or for those who are more into Pilates and yoga, these will both engage and strengthen your core, improving your strength and flexibility. Remember, if used incorrectly, cross-training can become counterproductive to one’s running. For example, don’t suddenly take up heavy
weight lifting. Make sure, therefore, that you seek professional advice to set up your programme. All crosstraining should be started in a slow and progressive manner, allowing your body to adapt to the new form of exercise and prevent any injuries sneaking up on you. It’s also advisable to get a professionally designed cross-training programme from a registered biokineticist. You may even surprise yourself and discover that cross-training is good fun.
Tammy Reader is a registered biokineticist in Stellenbosch. She is a keen trail runner and mountain biker and enjoys incorporating her practical experience into her work. To find your nearest Biokineticist go to: www.biokinetics.org.za.
CALENDAR
SEPTEMBER GAUTENG
07 Energizer Night Trail Run 07 Tortoise and Hare Trail Run 14 Paperbark Trail Run 16 Kingfisher Trail Run 20 Meerkat Trail Run 21 Peacock Trail Run 29 Jackal Trail Run 30 Serengeti Trail Run
MPUMUL ANGA
17 The Gorge Series Trail Run & MTB
FREE STATE
23 Powertraveller 4 Peaks 2016
K ZN
03 Lynford Umko Trail 10 Mont-Aux-Sources Challenge 2016 10 Mountain Splendour Mania 16 Cascades Night Trail 17 The Giant’s Cup Uncut & Corporate Relay 24 Love Trail White Mountain 25 Rhino Run 30 Runtheberg 2016
N’ CAPE
01 Namaqua Quest
E’ CAPE
01 Wildcoast Wildrun Race 02 Wild Dog Trail Run 08 Wildcoast Wildrun Journey 09 Wildcoast Wildrun Non-Stop 12 The XPedition – 2016. An Eastern Cape Odyssey. 5 Days
W’ CAPE
03 Realtors International Hillcrest Wine Estate 2016 03 Hillcrest Wine Estate – TrailFun 03 Tip Trans Trail Run 07 Merrell Spring Night Run Series CT 2016 – 1 10 The Crazy Store Table Mountain Challenge 2016 10 Piket-Bo-Berg Cycle Challenge & Trail Run 11 Ingwe Tiere Trail Run 2016 14 Merrell Spring Night Run Series CT 2016 – 2 18 Sanlam Cape Town Marathon Peace Trail 2016 18 Spring Trail Run @ Knorhoek. Presented by
INSPIRATION STATIONS: TRAIL LAB
Falke 21 Merrell Spring Night Run Series CT 2016 – 3 23 Oyster Catcher Trail Run 2016 24 Martloth Mountain Challenge 2016 24 Renosterbos Extreme MTB & Trail Run 24 Run The Vines #7 25 Lourensford Market Trail Run
OUT OF SA
14 Burgos Ultra Stage Race (Int.)
OCTOBER GAUTENG
02 Early Summer Trail Run 2016 05 Energizer Night Trail run 05 Duck Trail Run 07 Wild Dog Trail Run 08 Mahala Magic MTB Race 08 Energizer Night Trail Run 12 Serengeti Trail Run Rockman Trail Run 19 Peacock Trail Run 21 Tortoise and Hare Trail Run 23 Spur Hennops Summer XL 23 Spur Gauteng Summer Trail Series 1 of 4 2016 26 Paperbark Trail Run 27 Biogen Halloween Night Trail Run 28 Kingfisher Trail Run 29 The JOZombie Trail Run 30 Spur Gauteng Summer Trail Series 2 of 4 2016
MPUMUL ANGA
15 The Gorge Series Trail Run & MTB 22 Uitsoek Skymarathon® 2016
NW PROVINCE
01 PG Glass Vlakvark Trail Run 15 Brauhaus Mountain Trail Run Challenge 22 Pick n Pay Tuscany Mathaithai Trail Run
FREE STATE
21 Golden Gate Challenge 2016 22 Castle Lite Trail Series (Happy Valley Conservancy)
K ZN
01 01 01 01
Howick Forests Trail Love Trail White Mountain Run The Berg Runtheberg Trail Run
02 Spur KZN Trail Series 1 of 4 2016 02 Spur Trail Series – Rocky Bay 02 Gooderson Challenge 2 02 Duke of York Trail Run 05 Spur KZN Trail Series 2 of 4 2016 07 The 13th Mutter Trail Run 2016 12 Spur KZN Trail Series 3 of 4 2016 14 Hilton Night Trail 2 15 Spur KZN Trail Series 4 of 4 2016 16 Spur Trail Series - Aloe Wildlife Estate 16 Howick Forest Trail 23 TAFTA Trail Run 23 Kwa-Ximba Trail run 29 Pecanwood Oktoberfest sport & lifestyle festival 30 Pecanwood Oktoberfest Trail Run 30 Spur Trail Series – Blythedale
2016 30 Lourensford Market Trail Run
OUT OF SA
24 The Namib Desert Challenge (Int. Namibia)
NOVEMBER GAUTENG
02 Energizer Night Trail run 02 Owl Tail Run 04 Wild Dog Trail Run 09 Jackal Trail Run 16 Duck Trail Run 23 Peacock Trail Run 25 Kingfisher Trail Run 30 Serengeti Trail Run
MPUMUL ANGA
12 The Gorge Series Trail Run & MTB
NW PROVINCE
E’ CAPE
06 Spur Gauteng Summer Trail Series 3 of 4 2016 27 Spur Gauteng Summer Trail Series 4 of 4 2016
W’ CAPE
26 Castle Lite Trail Series (Wild Olive Estate)
07 Lormar Endurance Trail Run 2016 12 The Otter Retto 2016 15 Dassie 10km Trail Run 2016 01 Van Loveren’s JAVA MTB and Trail Challenge 01 Berg & Beach Trail Run 01 The Freshpak Fitness Festival 08 Neethlingshof Pinotage Run 2016 13 The Cederberg Traverse 2016 15 Durbanville Hills Wine Estate Trail Run 2016 15 Fairview La Capra Goat Run presented by Asics 2016 15 Eselfontein Trail Run 16 Spur Adventure Duo # 1 – Solo race 16 Spur Eco Warriors 20 PHS Dirt Road Challenge 21 The STBB 2Keep-a-Breast MTB Challenge & Trail Run 22 The Hills Challenge 2016 22 PHS Dirt Road Challenge 22 Blooming Trail Run 23 Anna Basson Properties Trail Running Series # 1 29 Bains Trail Run 2016 29 The Jackal Trail Run 2016 29 Dirtopia Halloween Forest Night Run 29 Run The Vines #8 30 Groote Post Country Run
FREE STATE
K ZN
05 Faulklands – Summer Series 06 Gooderson Challenge 3 12 King of Phezulu 19 Table Mountain – Summer Series
26 Trail Girl Day Run 27 Lourensford Market Trail Run 27 Klapmuts Cup Trail Run @ Delvera
DECEMBER GAUTENG
02 Wild Dog Trail Run 07 Energizer Night Trail Run 07 Tortoise and Hare Trail Run 09 Serengeti Trail Run 14 Kingfisher Trail Run
MPUMUL ANGA
03 The Gorge Series Trail Run & MTB
K ZN
03 Hilton College – Summer Series 23 Rocky Bay Night Trail 23 Ballito Night Trail 14 Christmas Night Run
W’ CAPE
01 LUSAN Night Run Series #2 03 Run The Vines #10 04 Spur Adventure Duo & Sprint #4 08 LUSAN Night Run Series #3 11 Falke Trilogy Trail Run 11 Spring Trail Run 16 Cape Agulhas Holiday Run @Struisbaai 17 Wolwedans Trail Run 17 Attakwas Trail 2016 27 Wreck Challenge
E’ CAPE
18 Salomon Skyrun 2016
W’ CAPE
03 Fairview Dryland Traverse 05 Run The Vines #9 06 Spur Adventure Duo & Sprint #2 – Solo race 06 Spur Eco Warriors 12 Delheim Trail Run 13 Delheim Outdoor Weekend 19 Simonsig TrailFun 2016 Event 2 19 Run The Vines #10 20 Anna Basson Properties Spring Trail Run # 2 20 Spur Adventure Duo & Sprint #3. Solo event 20 Spur Eco Warriors 25 NID Night Trail Run 24 LUSAN Night Run Series #1
Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Eloise on 021 685 0285/6 Get your event listed here for free! Email all your 2016 event dates and details to sussed@ fullsus.co.za to make sure you don’t miss out on the coverage.
Take your trail running to the next level with an immersive weekend of all things trail running. From info sessions on nutrition and injury prevention to trail side coaching on group runs and gear testing Trail Lab offers it all. Plus it’s all facilitated in a friendly environment by passionate trail runners. The Trail Lab camps are either 5-day Enduro Camps or 2-day Weekender Camps and all costs include accommodation, meals, trail nutrition, a bag of trail running gear and sports massages. For more information please visit www.traillab.co.za, or find them on Facebook, Twitter and Instagram.
TERENCE FRUGTMAN
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