Pre Race Briefing #3

Hey Runthebergers!

Can you smell the mountain air yet?!?!

News September

Ten days to go! Your training is mostly done (or not as the case may be but it’s too late anyway), nothing left to do but enjoy the taper, drink lots of water, eat lots of greens/carbs/fat and relax.

1. Entries and Substitutions

Please note that entries AND substitutions are CLOSED.

2. Weather

For a deep mountain race we’ve been very fortunate over the last few years and have been feeling that we’re due a little weather. Well we might get some – heat! It’s not looking dramatic but the forecasts are definitely predicting a sunny and warm weekend for Race Weekend. Actually not bad running weather, but we cannot stress enough how important it is to take your hydration seriously! With all that being said, more than one of the weather sites we reference also mention the possibility of thunderstorms. These are the mountains after all. Make sure you are well acquainted with the Compulsory Kit requirements in the various weather conditions. We will be calling the Weather Status closer to the time – keep your eyes on the Runtheberg Facebook page and your email.

3. Water Tables & Hydration

There is one station on Day One for the Challenge at approximately 8km in, and two tables on Day Two spaced close together at approximately 7km and 10km. The Extreme has stations on Day One at approximately 11km and 16km, and on Day Two at approximately 7km and 20km. All Water Tables will be well stocked with crystal clear refreshing Drakensberg natural water and either Game or Coke, as well as a variety of fruit, boiled potatoes, biltong / dry wors and something sweet. AND OF COURSE some delicious nutritious Racefood FarBars!

News September

As we mentioned above, the weather forecasts are predicting sunny and warm, so ALL runners please make sure you take your hydration seriously. Many of you will have seen the terrible news about the young trail runner who tragically passed away at a trail race in Hong Kong the other day, most likely from heat stroke / dehydration (unofficial). We do not want that to happen here! AT A MINIMUM make sure you comply with the Compulsory Requirement of carrying 1.5L for the Extreme or 1L for the Challenge. If anybody is visibly seen to not be complying with this requirement at the Start, the Finish, or anywhere along the route we will pull you off the course and/or DQ the offender.

Attention Extreme Runners! The natural spring at Venus Baths about 6km in is unfortunately still dry. This means that your first Waterpoint on Day One is at Cannibal Caves, about 11km in. There will be lots of water here, to drink and to replenish empty hydration packs, but please make sure you start with enough fluid to get you here. Remember that the first 10km takes in a LOT of thirsty climbing, irrespective of the weather!

4. Cut-Off Times

In the interests of runner safety and to ensure that no runners risk being stuck out in the mountains in the dark, we will be applying a strict Cut-off policy. For both Challenge and Extreme Races on both Day One and Day Two runners need to be through the final Checkpoint / Water Table by no later than 15h00. Any runners not through by that time will be transported back to the Race Village.

5. Safety: Location Finding App what3words

News September

Based on the innovative but simple principle of a unique combination of 3 words being assigned to every single 3mx3m square in the world, this groundbreaking app could come in very handy if you ever need to communicate your exact location out on a trail. The app uses easy to communicate and remember words as opposed to numbered coordinates. By way of example, the entrance to the Runtheberg Race Village at All Out Adventures is fruitless.photos.cousins. How easy is that? ?? Download the free app and play with it. We were surprised at how functional and user friendly it is, and can see fantastic application for all aspects of trail running. We are not relying on it at this stage, so it’s not required, but it is recommended.

6. Yoga & Drinks

OK maybe we should have separated these two points, but hey, most yogis we know are not averse to enjoying a delicious Nottingham Road Brewery Wombat Summer Ale after they’ve finished their Downward Dog. There will be a free yoga class held at the magnificent Montusi Dam at 15h00 on Saturday afternoon – all are welcome. Bring your own yoga mats.

News September

And continuing with the fantastic new Runtheberg tradition that was started last year, Montusi Mountain Resort will again be hosting sundowner drinks & snacks at their spectacularly scenic dam after the yoga from 16h00 on Saturday afternoon. Please join us!

7. Training Tip #5

Keep to your routine! By now you should be starting to taper, or at least ease off the intensity leading up to the race. Stay within your routine and don’t try anything new – if you haven’t been doing sprint work, stair exercises or climbing drills, don’t start now. The risk of injury or strain on muscles that you haven’t been using outweighs any potential reward. Keep your legs moving with some light running within your own comfort zone.

News September

Also in this last week or so focus on healthy and balanced nutrition, ease up on the all night drinking sessions ?? and take the time to make sure that you have and are comfortable with all of your kit and equipment. That being said don’t forget that those Brilliant Brewers from Nottingham Road Brewery will be peddling their wares from Registration on Friday through to the end of the weekend, so make sure you always have #beermoney! (and thanks again NRB for the percentage of proceeds that will be going to support the local Royal Drakensberg Primary School).

BREAKING NEWS!! Runtheberg is proud to announce that South Africa’s top sports nutrition brand and our partner Racefood is launching a brand new bar only for us at #runtheberg2019. We will be the very first to enjoy it, and we will have an opportunity to give feedback via questionnaires which will qualify you to win a two month supply of Racefood in a Lucky Draw! The details are still a trade secret ?? but from what we’ve heard, we can’t wait to try it!

If anybody missed the previous Pre-Race Briefings please find them here.

Counting Down!

The Runtheberg Team

Runtheberg News August 2019

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