myCity Running Tours http://blog.mycityrunningtours.com Trail & road running tours in Cape Town, The Garden Route, Stellenbosch and Sandton posterous.com Thu, 11 Mar 2010 00:31:22 -0800 Two Oceans half marathon route http://blog.mycityrunningtours.com/two-oceans-half-marathon-route http://blog.mycityrunningtours.com/two-oceans-half-marathon-route Hi Steve,

I absolutely loved the accompanied run as I didn't have to worry about getting lost! Candice was fantastic and we chatted so much that the 21km felt like a 10km. I am really glad I did it and apart from the great company, the training tips specific to the Two Oceans were invaluable. I appreciate how efficiently you managed the whole process and  I will definitely make use of your service when in South Africa again.

Monica Kalondo

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Wed, 24 Feb 2010 07:10:10 -0800 Indian Runs http://blog.mycityrunningtours.com/indian-runs http://blog.mycityrunningtours.com/indian-runs Promised myself I would do some speed work...promised myself this morning I won't do it two days after a marathon again!

Scooted over to Harfield Harriers last night with Dave (@caferacer) to do some speed work. The surprise for us was a variation on Indian Runs with a 2.5km warm-up and 2.5km cool-down. Right knee is tender and it didn't help twisting it when I got out the car at home. Multiple lessons learnt - seems to be that sort of year for running. Lesson after lesson after lesson.

Lets just say that it was hardcore. I told the captain of my Ultimate team they should come and do speed work but he felt it was more for long distance runners. How wrong he is. This is VO2 max stuff in a big way! Have recovered nicely today although my right knee is still tender.

Dave has an entry to the Old Fishermans Trail Challenge (http://www.sports4u.co.za/OFTC/Content/GenericContent.aspx?eid=85&group=Home&name=N/A). Suspect if I have not got the nod yet it is another year I'll be waiting.

PS seems like a bunch of newbie runners want @mycityrunning to take them on the Two Oceans half marathon route before the race. How cool?

-- 
Steve Porter
myCity Running Tours
mobile: +27 (0)83 375 0320

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Mon, 22 Feb 2010 09:48:00 -0800 Two Oceans qualifier - Peninsula Marathon http://blog.mycityrunningtours.com/two-oceans-qualifier-peninsula-marathon http://blog.mycityrunningtours.com/two-oceans-qualifier-peninsula-marathon

It has been a roller-coaster month. A hip injury 4 weeks ago from trying to help out a mate http://www.runnersworld.co.za/static/columns/footnotes.php?footnote_id=2727 then 2 weeks holiday in the Baviaanskloof and Natures valley and finally pulling my back the Thursday before the marathon - during a core workout if you can believe that! Oh and of course there was Ben killing me the week before on the Dolphin Run.

I could not even get out of bed on Saturday and I honestly thought my 2Oceans goal was out of the window. I promised myself (and the boss) that I would only run on Sunday if I felt miraculously better.

The alarm went at 04h20 and I rolled out of bed without a wince. I went for a jog around the house, still no wince. I put my shoes on and jogged again, still no wince. I texted Shells http://www.facebook.com/shelley.carmichael1, said I was in and had breccy quickly.
So, I did a 3:43 and am chuffed all things considered. Was hoping for a 3:30 but now actually have an idea of what I may need to do to achieve that and better - don't injure yourself you idiot! I was told at the end that you could take at least 10mins off your time owing to the gale force wind - I'll take it!

Honestly at around 35km I thought wtf am I doing this for? Will I do it again - absolutely. A true testament to "Type II fun"
The day was made complete by seeing Shells complete here first marathon, seeing Roger & Coriaan, Candice Winterboer and Dave McKay and his missus and all the guys from Harfield Harriers.
Onwards to the 2Oceans.....

*PS forgot to mention that f you want a seriously good (read excellent) physio who understands dry needle therapy, give Sarah Walker a call (Coleman and Walker Physiotherapy, 52 Camp Ground Road, Rondebosch, 021 685 3600).

-- 
Steve Porter
myCity Running Tours
mobile: +27 (0)83 375 0320

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Tue, 16 Feb 2010 09:32:43 -0800 Dolphin Run http://blog.mycityrunningtours.com/dolphin-run http://blog.mycityrunningtours.com/dolphin-run "After a couple of uninspired runs on my own, I hooked up with mycityrunningtours.com for a quick 12km along the seafront. The run was gorgeous and Steve was great company. A really enjoyable way to keep up the marathon training.  Highly recommended" - Ben Wickham

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Tue, 16 Feb 2010 09:14:00 -0800 myCity Running Tours http://blog.mycityrunningtours.com/mycity-running-tours http://blog.mycityrunningtours.com/mycity-running-tours
Hey Steve,

I'm back in London now, it's freezing and raining, and Seapoint seems a long way away, but thanks again for the great run. I was inspired by you and all the other crazy CT runners, so I ran over Boyes Drive to Simons town and back the next day. I tell you, my legs have never worked like that! I can't wait to come back and maybe run a few more km's with you.  

Good luck saturday mate, and enjoy the Two Oceans.

All the best

Ben

Sent from my iPhone

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Sat, 13 Feb 2010 06:30:19 -0800 Dolphin Run - Ben taught me a lesson! http://blog.mycityrunningtours.com/dolphin-run-ben-taught-me-a-lesson http://blog.mycityrunningtours.com/dolphin-run-ben-taught-me-a-lesson
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Went for a wonderful run with Ben Wickham from London. Suffice to say he was fit, strong and fast and I saw my arse. It was a really good wake up call for me!

I had taken some time off due to a hip tweak and two weeks holiday and have come back feeling like I have lost a lot of fitness. Ben certainly brought it to the fore. 

We ran for 12km and 7.2 miles per minute which equates to roughly 4:45 min per kilometre. I am at this point feeling really nervous about the Peninsula marathon (http://www.topevents.co.za/index.php?sectionID=104) but have been told by another mate that it is all in the head. Suppose I will find out next week.

Thanks for a wonderful run Ben - can't wait to taking you running up Table Mountain next time!

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Thu, 24 Dec 2009 11:51:00 -0800 Table Mountain - Kloof Corner Ridge take #2 http://blog.mycityrunningtours.com/table-mountain-kloof-corner-ridge-take-2 http://blog.mycityrunningtours.com/table-mountain-kloof-corner-ridge-take-2

Teamed up with Di and my brother Barrie this afternoon for what was going to be a baptism of fire for both of them. Di had never done more than an hour long trail run and Barrie still recovering after a back injury.

Our last time was good and I have to say I am sorry to my to newbies that I wanted to beat that time, introduce them to the splendour that is Kloof Corner Ridge and get home in time to get starters and cocktails (the mojitos are killer).

They both did incredibly well although I suspect their quads will be 'interesting' tomorrow. Suffice to say I knocked 20 minutes off the previous time partly because I had to nip back to our house to fetch a car. Di had a bit of a spill and we thought a wrist was broken. Turned out it was just shock.

An amazing Christmas Eve run and now seriously looking forward to the http://www.ndorfin.co.za/events/event-detail.php?event_id=4174 on Boxing Day.

Doubt there will be much running tomorrow with Mojitos in the tank - have a good'un!

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Mon, 21 Dec 2009 09:45:00 -0800 Cape Doctor se moer http://blog.mycityrunningtours.com/cape-doctor-se-moer http://blog.mycityrunningtours.com/cape-doctor-se-moer

The 3rd addition of Blog, Sweat and Tears - http://www.runnersworld.co.za/static/columns/footnotes.php?footnote_id=2668. You will notice I let my running mate down, we have her man to thank her for that! There is no way I could have physically run with my 'condition' the next day.

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Mon, 21 Dec 2009 01:25:18 -0800 Scarborough Introduction http://blog.mycityrunningtours.com/scarborough-introduction http://blog.mycityrunningtours.com/scarborough-introduction
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My legs are still broken after the Table Mountain run on Wednesday...what can I say other than it must have used muscles I have not used for years. There are muscles in my quads which are just taking unusually long to recover.

I hooked up with Roger who has a spot down here in the Scarborough conservation village at 6am. Quads in trouble and as always, nervous about running with someone new. You just never know how it will go. Will you be able to keep up, how strong are they etc.

It all worked out well and Roger is strong! His two hounds, Max and Polly, kept us entertained on a 90min run that has some serious hills involved. We chatted pretty much the whole run except for when the hills took the breath out of our lungs and I got to see some new routes, the dam behind Scarborough, I think it is called the Kleinplaas Dam.

We should be hooking up with Roger in early January to get to know a few more routes - well psyched if not nervous. It is rugged terrain and sure lets one know that perhaps one should party a bit less in December. Oh well...maybe I will learn one day.

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Mon, 21 Dec 2009 01:09:12 -0800 Table Mountain - Kloof Corner Ridge http://blog.mycityrunningtours.com/table-mountain-kloof-corner-ridge http://blog.mycityrunningtours.com/table-mountain-kloof-corner-ridge OK, this was brutal. No other way to put it. It is 4 days later and my quads are still in all sorts of trouble.

I went running with one of my mates and Table Mountain guru, Richard Matzopoulos. You also need to have a cup of coffee with Rich, he makes the best moer koffie I have ever had - perhaps he is just good company?

Anyway...the run. Started in Rosebank and bombed straight up to the block-house via Rhodes Memorial and then continued up the ridge to the Block House. We took the most direct route as we had time constraints. From the Block House we continued vertically to the overnight hut...something I suspect most people in Cape Town have never visited.

From here it became majestic! Rich educated me about Kloof Corner Ridge, Mowbray Ridge along the knife edges. The drop-off and views are just mind blowing.

I have no idea what sort of distance we are talking but the elevation is about 800m and we did the run in 2h10m. The downhill was insane and were flying, falling and laughing our way down in 40 mins. The rest of the run was uphill - as I said brutal!

I cannot wait to do my next Table Mountain brutal run - planned for later this week!


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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Wed, 02 Dec 2009 23:26:00 -0800 Swiss precision http://blog.mycityrunningtours.com/contact-form-4 http://blog.mycityrunningtours.com/contact-form-4

 

Hi Steve

i am back in Switzerland

Llundudno was great. My time in Durban and in Port St Johns was also fantastic.
I enjoyed the run and saw a lot new things in Capetown. Thanks a lot again

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Fri, 27 Nov 2009 06:51:10 -0800 Table Mountain Run http://blog.mycityrunningtours.com/table-mountain-run http://blog.mycityrunningtours.com/table-mountain-run

"Running on Table Mountain with myCity Running Tours was a serious highlight of my running life..." – Edward A. Dunn

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Thu, 26 Nov 2009 11:45:00 -0800 Blog, Sweat and Tears http://blog.mycityrunningtours.com/blog-sweat-and-tears http://blog.mycityrunningtours.com/blog-sweat-and-tears

One of my best mates and 'recently' converted runner, Shelley, has been recruited to blog for Runners World - Footnotes for runners.

We run regularly and I can honestly say that running has changed her life. She is a wonderful writer whose skill I can only gawk at (writing that is). 

In my eyes she is truly inspirational - follow her journey with me and make that leap to a healthy lifestyle.

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Thu, 26 Nov 2009 11:38:21 -0800 15km Freedom Run in the blazing sun http://blog.mycityrunningtours.com/15km-freedom-run-in-the-blazing-sun http://blog.mycityrunningtours.com/15km-freedom-run-in-the-blazing-sun

Did an amazing 15km route with Mathias from Germany who is now working in Switzerland. We started out in the V&A Waterfront in what turned out to be at least a 32 deg. Celsius day. 

We ran past the soon to be finished 2010 World Cup Stadium in Sea Point and then ran along the Sea Point promenade, where all the beautiful people run. We made our way up to high-level road and into the city centre where we took in Cape Town's amazing heritage including the Castle and the City Hall where Mandela gave his first speech after leaving prison.

From there we ran up Buitenkant (outside street) street and entered the top of the company gardens which Mathias really loved and of course Die Tuynhuys (the unofficial presidential residence).

From there we moved past St. Georges cathedral and Greenmarket Square (which is currently being revamped). Heritage square was and is still a firm favourite with the oldest living vine in South Africa.

Having sweated a lot in the heat, we made our way back to the waterfront for a well deserved drink....ok, we had a beer.

What continues to amaze me about myCity Running Tours is the intimacy of the involvement with our clients. By the end of the run you feel like you have made a new friend, you know more than just something about them and would love to hook up again.

Wonderful run, wonderful guy, wonderful city, wonderful day!

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Sat, 21 Nov 2009 23:52:00 -0800 Winelands Half Marathon http://blog.mycityrunningtours.com/winelands-half-marathon http://blog.mycityrunningtours.com/winelands-half-marathon

Had the most amazing experience at the Winelands half marathon yesterday. Shells and I drove out to Stellenbosch on Friday night to find that the room we had booked had one double bed and not two singles. My wife and Shells man took the news very well indeed.

After an interrupted nights sleep we were up at 4:45 for the start of the race at 5:45. What a festive atmosphere compared to cycling races. Why are runners so friendly or more to the point why are cyclists so....unfriendly?

The run went very well until about 12km and I was well below my required splits for a 1:40. Then there was a sneaky turn to the left off the R44 onto a gravel road that was very corrugated and went on for about 5kms. That dirt road was tough - a steady climb and those corrugations made it very hard to keep a rhythm.

The last 4kms were all downhill or flat and I pushed hard. When I got to the finishing pavilion I really had nothing left....nothing! Anyways, am well chuffed with a 1:35:31 conidering my last attempt 10 years ago resulted in a 1:53.

This week I join a running club - well psyched to improve and get to know more runners.

A big shout out to Shelley for organising and motivating! 

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Tue, 17 Nov 2009 23:58:56 -0800 Sight-Jogging - Business Traveller Article http://blog.mycityrunningtours.com/sight-jogging-business-traveller-article http://blog.mycityrunningtours.com/sight-jogging-business-traveller-article

Slowly but surely we are getting known. I never expected this to be a quick path to riches but I am continually blown away by the positive reaction to the concept of sight jogging.

This latest article is from www.businesstraveller.com and written by Laura Collacott.

“What better, faster way to get to know a new city than by running through it? Laura Collacott looks at the sight-jogging concept taking gold across the globe…” Read more…

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Sun, 15 Nov 2009 11:17:00 -0800 Rosebank to Clifton Trail Run (15km) http://blog.mycityrunningtours.com/rosebank-to-clifton http://blog.mycityrunningtours.com/rosebank-to-clifton

Every Sunday at 9am there is an Ultimate game at Clifton. I haven't been in a while (a new baby does that to you) so figured I could add in a bit of training and do a route I have been planning for a while.

The run starts off from Rosebank, up to Mostert's Mill and Rhodes Memorial. From there I went straight up to the King's Block House which is rather vertical as apposed to the jeep tracks you can take. Thanks to being unable to get out of bed quick enough I needed a quick route, not a long one.

From the blockhouse it is a short run along one of the most beautiful tracks on Table Mountain and then a drop down to Table Mountain road. Sadly from here it is about 6km of tar to the roundabout at the top of Kloof Nek.

From Kloof Nek I was in for a surprise. I had previously run along Kloof road down to Camps Bay but took the trail to left of the road. It was brilliant - a well maintained trail that spat me out just above Camp Bay beach. A final short stint to Clifton and only 20 minutes late.

I got a lift back this time but I cannot wait to do the run again and and this time add in the return leg.

Final mental note - take a camera with next time! Oh, and the Salomon XA20 is a brilliant pack! 

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Fri, 13 Nov 2009 04:08:53 -0800 Liesbeek River Trail Run http://blog.mycityrunningtours.com/liesbeek-river-trail-run http://blog.mycityrunningtours.com/liesbeek-river-trail-run

Ran a beautiful 10km route yesterday with Shelley in preparation for the Winelands half marathon (21st of Nov). Shelley is looking seriously strong. Looking forward to a 28km run from Rosebank to Clifton and back on Sunday - whoohoo

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Fri, 13 Nov 2009 00:37:00 -0800 Top blokes 12 miler http://blog.mycityrunningtours.com/12-miler http://blog.mycityrunningtours.com/12-miler

This from our latest happy myCity Running Tours client, Phil 

"Have been meaning to send you an email for weeks! I really enjoyed the 12 miler that we did in Cape Town in September. It must have done me good as I managed to run the Aviemore Half marathon in 1 43 40. Not bad for an old un."

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours Thu, 23 Jul 2009 07:42:00 -0700 Cape Town + Sun + Run = :-) http://blog.mycityrunningtours.com/image-142 http://blog.mycityrunningtours.com/image-142

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]]> http://files.posterous.com/user_profile_pics/303338/Logo_183x183.gif http://posterous.com/users/kepscvtS2R myCity Running Tours myCity Running Tours myCity Running Tours