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Week 15/14, ending 27 April 2014
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Guide Book News

Road Safety Brought to you by Nedbank
It’s that crazy time of year again when endurance junkies are turning over kilometre after kilometre preparing for their 2014 race or fitness schedule. We are constantly reminded by the sobering news that a runner, cyclist, triathlete or sporting enthusiast has been found unconscious or fatally knocked-down while out doing what they love best. These are followed by queries as to whether anyone knows the person or more importantly, knows how to contact the family urgently. At large events this can be mayhem and in remote areas critical.

As road safety is a cause pertinent to us all, we chatted to Patrick Baransky; Nedbank Sponsorship Manager, on the need for safety ID bracelets.

“I’m always amazed by the lack of contact details sports enthusiasts carry on their person. Could a Good Samaritan assist you should they come to your assistance and you can’t speak for yourselves? What about your training partners, do they even know your chronic medical conditions, allergies or next-of-kin contact details?”

To help ‘MAKE SAFETY HAPPEN’ Nedbank have negotiated a 20% discount on purchases made through the website.

Please use NEDBANK as a discount coupon code. There is a Nedbank green silicone strap that is available! Most products can store four to six lines of key details. Nedbank Iceband - Road Safety

Should you want an even cheaper alternative, try dog-tags with key contact and medical details, and keep on your person or tied to shoes.

Finally, as the mornings are becoming darker, please be aware of your visibility to motorists. Start wearing reflective gear or bright visible colours. For safety purposes, those exercising alone should not use music for company, or if you insist, have the music turned down low, and only in one ear - this way you can still hear the things around you.

Safe training!
Nedbank Running Club and Nedbank Runners' Guide

To find out more about our 2014 publications visit this link.

Nedbank Runners' Guide 2014 Digital Apps and Paperback
Nedbank Runners’ Guide for iPhone or iPad
Nedbank Runners’ Guide for Android
Nedbank Runners’ Guide Paperback

The books are available at local Sportsmans Warehouse stores as well as CNA, Estoril Books and Exclusive Books but we do suggest phoning to check stock availability first.

Other Guide Book Publication Books Available:
Tom Cottrell's Cyclists’ Guide for iPhone or iPad
Tom Cottrell's Cyclists’ Guide for Android
Tom Cottrell's Cyclists’ Guide Paperback

Tom Cottrell's Swimmers’ Guide for iPhone or iPad
Tom Cottrell's Swimmers’ Guide for Android

Guide Book Publications Office

Please remember for all things Running, Walking or Trail related that Ann is the person to contact on

Nedbank news

SPAR Women’s 10km Challenge series, Green Point (l-r) Nolene Conrad, Diana-Lebo Phalula & Hunduma GemedaSpar Ladies Cape Town
Phalula finished in 33:03 minutes, nine seconds ahead of Nedbak Running Clubs Hunduma Gemeda. Conrad’s time – a personal best – was 33:28. Last year’s winner also from the Nedbank Running Club, Rutendo Nyahora, was fourth, in 33:30.

The top runners ran in a bunch for the first four kilometres of the race before Phalula started pulling away.

Hunduma Gemeda, who flew into Cape Town from Addis Ababa on Saturday, said she was happy with her run, and she planned to take part in all five Ladies Spar races.

More than 22 000 runners took part in the10km Challenge and the five kilometre Fun Run on a hot sunny day, with very little wind. (Thanks to Reg Caldecott for the Photo)

Top Results from our Nedbank Running Club Athletes
Open: 2 Hunduma Gemeda 33:12; 4 Rutendo Nyahora 33:30; 6 Tadesse Shankule 34:06
Junior: 1 Annie Bothma 36:16; 4 Ileana Dreyer 40:53; 5 Clairiece Slingers 41:22
Veterans: 3 Lana Theunissen 40:32

To join one of 13 Nedbank Running Clubs around the country, call (012) 541-0577 or log onto

Looking ahead

Outeniqua 50km, Marathon and Half Marathon – 26 April 2014.  Start: 42km – George Sports club, 21km – Garden Route Dam, 5km – Wilderness – SWD.
Distances: 50km, 42km, 21km, 5km
Time: 07:00
The Outeniqua Marathon and the half marathon must be considered hidden gems on the South African race calendar. Nothing can beat the vista of the soaring Outeniqua peaks mirrored in the tranquil water of the George Dam.

The race is run mainly along one of Thomas Bain’s passes, dating back to 1867 and winds its way through magnificent indigenous forests. You run past the deep gorges of the Kaaimans and Silver rivers along old tar and dust roads. There are stretches when it is just you, the forest and mountains around you, and the sound of running water in your ears. There is a secret beauty when the Indian Ocean, Garden Route lakes and the winding serpentine river combine with a heady mixture of ocean mist to give you a running high that will stay with you long after you finish this race.

Walkers are welcome to enter the half marathon which starts at 08h00 from the Garden Route Dam and has a 03:00 time limit. A five kilometre fun run starts from Wilderness at 09h00. This event will be run for the 25th time in 2014.

Entry Details: entry forms are available at and or entries are available at Pre-entries close on 21 April 2014. Late entries are accepted from the start from 06h00. For more information contact Alf on 083-6505098.

Oorlogskloof Mountain and Gorge Trail Run – 26 April 2014. Start: Oorlogskloof Nature Reserve, Groot Tuin Camp, Nieuwoudtville – NWC.
Distances: 52km, 42km, 18km, 5km
Time: 06h00
Distances and start times:
52km – 06h00. You will taken by on the on the back of a tractor/trailer/bakkie to the start line and dropped off shortly before 06h00. Please be ready to depart from Groot Tuin at 05h30. For those runners coming in from outside the reserve, please be at the start at 05h50. Do not leave your vehicle at the start. There is no one to look after it. The start is at the tar road turnoff to Oorlogskloof Nature Reserve.
42km – 07h00
18km – 08h00
5km – 08h00

Entry Details: For more information contact the race office on 021-7890188.

Been there, run that

Dick KingDick King - 30 March 2014
The Dick King race hosted by Amanzimtoti athletics club gets its race name from the Epic horse ride by Dick King from Durban to Grahamstown. The race starts and ends at the scenic Amanzimtoti beach front. The race is a pre-entry event comprising of a 21km run and 15km walk, the route is out and back meandering through Toti, Doonside, Warner beach, Illovo and back to the beach front. T-shirts went to the first 700 pre-entries and medals to the first 150 walkers. (Thanks to the organisers for the write up and the photo)

Merrell Events Shine and Soar in Joburg1Merrell Events Shine and Soar in Joburg – 27 March 2014 & 31 March 2014
Fantastic conditions greeted Joburg Trail Runners for both the Merrell Autumn Night and Day runs held last Thursday and Sunday.

Delta Park School hosted the Merrell Autumn Night Run presented by Black Diamond on Thursday, 27 March, which had 250 runners turn out for a stunning autumn evening. After a loop on the school’s athletic field, the runners headed out for an 8km or 5km loop of Delta Park. The park, situated in the middle of an urban area, provides one of the best places for “trail running” within JHB and offered some awesome terrain for a Night Trail Run. Ideal for those wanting to get out and about after a hard day’s work. Tranquil Gumbo took the honours in the 8km men’s race in a time of 29:30 after an exciting sprint finish with second placed Mapepane Mahlangu. The ladies 8km race was won by Takalane Ndandani in a time of 37:28. The juniors dominated the 6km run, with Dylan Krenczeck just edging out Chris Fisher in the men’s race, and Lize-Li Smit winning the women’s race.

On Sunday the action shifted to Walter Sisulu Botanical Gardens for the Merrell Autumn Merrell Events Shine and Soar in Joburg2Run presented by Nikwax. Another ideal venue for tough, challenging and beautiful trail running. Over 530 runners came out for a fantastic Autumn Morning to test themselves against the honest 12km and 6km routes on offer. Both routes had the runners tackling the grueling climb out of the Botanical gardens onto the ridgeline for spectacular views of the surrounding area. The 12km route headed off for an extra loop within the 4x4 Hobby Park, before joining back onto the path that took both routes back down past the magnificent waterfall to the finish. Tranquil Gumbo made it two wins out of two, winning the 12km event in a staggering time of 54:43, nine minutes ahead of the second placed runner. Magretha Wang led home the women’s race in a time of 1:07:06.  Lucas Phofa won the 6km event in a time of 30:32 finishing just ahead of the leading junior of Keegan Dally. Janet Reed finished a remarkable third overall, winning the ladies race in 32:51.

A huge thanks to title sponsor, Merrell and presenting sponsors Black Diamond and Nikwax. Product sponsors PVM Nutritional Products, Glider Eyewear and Aquelle Water. A special thanks to our prefect venues, Delta Park School and Walter Sisulu Botanical Gardens, as well as the marshalling crew from Soweto Canoe and Recreational Club.

See you in August for the Spring editions of both events. To see results please go to Images are by Erik Vermeulen are up on our FB page
(Thanks to the organisers for the write up and Erik Vermeulen for the photos)

Merrell Events Shine and Soar in Joburg3Merrell Events Shine and Soar in Joburg4

Tail-end Charlie

"Time and health are two precious assets that we don’t recognise and appreciate until they have been depleted.” ~ Dennis Waitley

See you on the road

Tom Cottrell
& The Guide Book Publications Team

Marcus Rohrer Spirulina

Fortnightly Race Dates

OR = Off-Road

12 April 2014

OR 12 Apr 2014 Bol Bien Donne Trail Run
  12 Apr 2014 Bol Delta Draf 10 km 
  12 Apr 2014 EP Umhlobo Wenene 10 km
  12 Apr 2014 FS Willem Pretorius Wildsfees
  12 Apr 2014 GN Herfs 10 km Fun Run
  12 Apr 2014 GN Solomon Mahlangu 10 km 
12 Apr 2014 GW Konica Minolta Kimberley Road Runners 15 km
  12 Apr 2014 KWN Arthur Creswell Memorial Marathon & Half Marathon
OR 12 Apr 2014 KWN Nguni Trail Run - 2 Days
  12 Apr 2014 Lim St. Peter's Easter Celebration Fun Run
12 Apr 2014 Mpl Forever Resorts Loskop Marathon 
OR 12 Apr 2014 Mpl Forever Resorts Loskop Series "The Wild" Challenge
  12 Apr 2014 SWD Great Brakriver 10 km & 5 km Run/Walk
  12 Apr 2014 WP Bonitas 10 km Challenge
  12 Apr 2014 WP Senecio 10 km & 5 km Run/Walk

13 April 2014

  13 Apr 2014 CG Birchwood Cross the Line Half Marathon & 10 km
  13 Apr 2014 CG Breakthru Midrand Comrades 60 km Long Training Run
  13 Apr 2014 CG Zoo Trot 10 km & 5 km 

16 April 2014

  16 Apr 2014 CG Noordheuwel 10 km Nite 
OR 16 Apr 2014 WP Merrell Autumn Night Run Series 1 powered by Black Diamond

18 April 2014

OR 18 Apr 2014 Bdr The Windmill Cintsa to Kei Mouth Coastal Challenge
  18 Apr 2014 CG Randburg Harriers Easter 100 - 3 Days
OR 18 Apr 2014 WP Old Mutual Two Oceans 22 km & 10 km Trail Run
  18 Apr 2014 WP Old Mutual Two Oceans Fun Runs

19 April 2014

OR 19 Apr 2014 Bol Baytown 12 km and 6 km Run/Walk
  19 Apr 2014 GN Pick n Pay Sosh Morula Half Marathon & 10 km 
  19 Apr 2014 WP Old Mutual Two Oceans Half Marathon 
  19 Apr 2014 WP Old Mutual Two Oceans Ultra Marathon

20 April 2014

OR 20 Apr 2014 KWN Umhlanga Liberty Easter Festival Trail Run/Walk

21 April 2014

21 Apr 2014 GN Pick 'n Pay & The Grove Mall 10 km Family Day Run/Walk

23 April 2014

OR 23 Apr 2014 WP Merrell Autumn Night Run Series 2 powered by Black Diamond

24 April 2014

OR 24 Apr 2014 KWN Herblife 11 km & 5 km Run

26 April 2014

  26 Apr 2014 CNW Pre-Comrades 60 km Long Run
OR 26 Apr 2014 KWN Bonitas Radox Somkhanda Rhino Run
OR 26 Apr 2014 KWN Herblife 15 km, 10 km & 5 km Run
  26 Apr 2014 Lim Land of Legends Thohoyandou Marathon - Cancelled for 2014
OR 26 Apr 2014 NWC Oorlogskloof Mountain & Gorge Trail Run
  26 Apr 2014 SWD Outeniqua 50 km, Marathon & Half Marathon
  26 Apr 2014 WP Ravensmead 15 km

27 April 2014

  27 Apr 2014 CG Slow Mag Marathon, Half Marathon, 50 km & 10 km Championships
27 Apr 2014 CG Sportsmans Warehouse Cradle of Humankind Half Marathon & 10 km
OR 27 Apr 2014 EP Chris Hani Freedom Marathon
  27 Apr 2014 KWN Chatsworth Freedom Ultra Marathon 
OR 27 Apr 2014 WP Constantia Valley Trail Run

Product Reviews & Sports Shops

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