Just two weeks to go! It’s early enough to start thinking about the weather but way too early to make any real predictions. Just stick to the old trail running motto (or was it the Boy Scouts?) “Be Prepared”. This winter was an exceptionally warm one but that doesn’t mean anything on Race Day – there was snow in the Northern Berg this weekend! Make sure you are well acquainted with the Runtheberg Compulsory & Recommended Kit List
And if anybody has missed the previous Pre-Race Briefing please see it here
1. Entries and Substitutions
Please note that entries AND substitutions close at midnight on Sunday 15 September 2019.
Registration will take place at the Race Village at All Out Adventures on Friday afternoon 27 September from 15h00 – 18h00, where you will register and receive your race pack and race number. There will be a small Registration facility at All Out Adventures on Saturday morning for those people who absolutely cannot make it the day before – times for this will be communicated closer to the time. The main Race Briefing will be held at All Out Adventures on Friday at 18h00 until about 18h30, whereafter you will all be free to go back to your hotels and carbo/banting/beer load.
3. Start / Finish Logistics
As most of you will have already seen from the website, the Race Village is centred at the All Out Adventures Adventure Centre. This will be where we will have Registration and Race Briefings (see above), the Start for Day Two, and the Finish on both days. The one exception is the Start on Day One – this will take place at The Cavern. HOWEVER PLEASE NOTE that we will be providing a shuttle transfer service from the Race Village to The Cavern for the Start on Day One, so as with everything else, you just need to get yourself to All Out Adventures. For those driving themselves, there is parking at the Race Village, so you will be finishing at your car. For those being dropped off, there is absolutely NO parking at or near The Cavern, and we strongly recommend that all drop-offs happen at All Out Adventures. For those of you lucky enough to be staying at The Cavern, you can literally roll out of bed to the Start. Similarly for those staying on the doorstep of The Cavern at Sungubala and The Ledges. You guys will in fact end up at the Finish without your cars, so please be aware of that. There will NOT be an official shuttle from the Finish back to The Cavern, but as has been the case in previous years, it should not be difficult to source a lift if needed.
Official Runtheberg 2019 Start Times:
Extreme – 07h00 (Day One & Two)
Challenge – 08h00 (Day One & Two)
A more detailed Race Weekend Program will be communicated closer to the time.
4. Runtheberg Community Shoe Drive
Don’t forget!! Shoes as well as socks and any other running clothing or equipment that you’re no longer in love with will find a very good and much appreciated home amongst our local running community here in the mountains.
As usual we are thrilled to have Claire and her Runtheberg Adventure Physio Team in action over the Race Weekend to soothe those mountain running aches and pains. Sessions will be charged at R390 per 30min session and clients are able to claim back from medical aid. Treatments offered include Sports Massage, Injury Specific Assessment & Rehabilitation, Qualified Strapping and Dry Needling. Advance booking is recommended using the following links
or directly via email at firstname.lastname@example.org.
6. Runtheberg 2019 Kit
Don’t forget that the online pre-purchase facility for the fantastic range of hi-quality Runtheberg 2019 extra race kit for collection at Race Registration closes at 18h00 on Wednesday So get your orders in here!
7. Training Tip #3
Technical Running! A popular phrase thrown around by all trail runners with very little common definition ?? Without trying to set a standard, all good trails should have some degree of technicality, and the Runtheberg Trails have some of the most technical runnable trails on the calendar (this does NOT mean “most technical” but rather “most technical while still being largely runnable” – there is a difference). The only real way to practise technical running is, well, to run technical. But it’s not that hard to find, with even most city parks having some sections where you can run over rocks or roots or even just off the established trail. Practise things like foot placement, forward planning in your mind, constant concentration, and slowing down your usual pace while lifting your feet higher. It will be worth it.
8. Training Tip #4
Race Pacing! Very differently to road-running, where the best marathon courses are generally pancake-flat, mountain running is not. This means that besides your own ability and fitness level, your pace is often dictated by the terrain. DON’T FIGHT IT! Any variation on the “flat & smooth” theme (ie a road) requires exponentially greater degrees of effort and energy expenditure. Steep climbs are the obvious example, but even gentle downhills can be exhausting when the terrain is technical. An old trail running adage is useful to keep in mind: walk the uphills, run the flats and speed up on the downs. Remember that when you’re feeling fresh in the early stages there is usually a long way to go. Unless you’re seriously racing for a podium finish or a Personal Best, some early energy conservation is generally a good investment towards the later stages of your race.
That’s it for now. As usual just shout with any questions. Counting down….
The Runtheberg Team