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!

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

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!