General Question

nelio@cityrun.co.za

Race Location

Bloemfontein, Free State, South Africa

Press

nelio@cityrun.co.za
email

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FAQ

Frequently Asked Questions

Race Info

Extreme 50km (Day 1 - 33km & Day 2 - 17km)
Extreme 50km Combo: Includes Day 1 Black Mountain Challenge 33km & Day 2 Maria Moroka Wildlife 17km Trail run with combined 50km distance, there’s only prize money for the overall winner of Extreme 50km with best combined times of both stages, the category and race day winners do not receive prizes & will have to participate in Extreme Challenge to stand a chance to win the grand prize.
Day 1 - Black Mountain Challenge 33km
Day 1 (Saturday)

Black Mountain Challenge 33km

Distance: 33km (Terrain Technical & Altitude)

Altitude Gain: +/- 950m

Compulsory Gear: Very strict, no runners allowed to run BMC without all the gear & will be disqualified, there will be a 2nd kit check at CP1 before runners go up the mountain & no runners will proceed without all the compulsory gear for safety of runners.

Time Start: 08:00am Saturday 23 March 2019

Level of Fitness: Average Runners to intermediate hikers

Estimated Duration:
Advanced Runners 4h00-5h00,
Intermediates Runners 5h-06h00,
Average Runners 6h00-7h00,
Hikers Walking 7h-8h30.

Cut-off Time: 17:00 (5pm) (3km/h average speed)

Maria Moroka 17km
Maria Moroka Wildlife 17km Trail run

Distance: 17km (Terrain easy flat Jeep Track)

Altitude Gain: +/- 90m

Compulsory Gear: no compulsory gear required, accept cellphone.

Time Start: 08:00 am Sunday 24 March 2019

Level of Fitness: From Beginners

Gear: No compulsory gear required

Estimated Time to Complete:
Advanced Runners 1h-1h30
Intermediate Runners 1h30-2h00
Average Runners 2h-2h30
Beginner Runners & Hikers (walk) 2h30-3h30 (Cut-off 12pm)

Cut-off Time: 12:00pm

Kiddierun 1km
Kiddierun
Distance: 1km
Time: 08:05am Sunday 24 March 2019
Kiddierun medal at the finish line for each kid that finished
Compulsory Gear

Hydration Bag (BMC only)

Lite Snacks (BMC & Maria Moroka)

Thermal Long Tights (optional)

Space Blanket (BMC & Maria Moroka)

3L Water (BMC only)

Waterproof Jacket (BMC & Maria Moroka)

Long Sleeve Baselayer Top (BMC & Maria Moroka)

Fully Charged Phone (BMC & Maria Moroka)

Gloves (BMC only)

Whistle (BMC & Maria Moroka)

GPS (optional)

Beanie or Buff (BMC only)

First Aid Kit (BMC only)

Health & Training

Training Tips
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 1 6km Easy Run 30min Hills 5km Easy Run 30min Tempo Run Active Rest 13km Long Run Rest
WEEK 2 6km Easy Run 15min Speed 5km Easy Run 30min Tempo Run Active Rest 16km Long Run Rest
WEEK 3 6km Easy Run 35min Hills 5km Easy Run 35min Tempo Run Active Rest 20km Long Run Rest
WEEK 4 8km Easy Run 40min Hills 5km Easy Run 40min Tempo Run Active Rest 10km Long Run Rest
WEEK 5 8km Easy Run 20min Speed 5km Easy Run 50min Tempo Run Active Rest 23km Long Run Rest
WEEK 6 8km Easy Run 45min Hills 8km Easy Run 60min Tempo Run Active Rest 21km Long Run Rest
WEEK 7 8km Easy Run 20 Speed 6km Easy Run 50min Tempo Run Active Rest 26km Long Run Rest
WEEK 8 8km Easy Run 45min Hills 5km Easy Run 60min Tempo Run Active Rest 27km Long Run Rest
WEEK 9 10km Easy Run 50min Hills 6km Easy Run 70min Tempo Run Active Rest 13km Long Run Rest
WEEK 10 10km Easy Run 25min Speed 5km Easy Run 50min Tempo Run Active Rest 30km Long Run Rest
WEEK 11 11km Easy Run 40min Hills 5km Easy Run 80min Tempo Run Active Rest 21km Long Run Rest
WEEK 12 8km Easy Run 20min Speed 5km Easy Run 70min Tempo Run Active Rest 32km Long Run Rest
WEEK 13 11km Easy Run 35min Hills 6km Easy Run 60min Tempo Run Active Rest 24km Long Run Rest
WEEK 14 13km Easy Run 40min Hills 6km Easy Run 40min Tempo Run Active Rest 20km Long Run Rest
WEEK 15 16km Easy Run 30min Hills 5km Easy Run 20min Tempo Run Active Rest 15km Long Run Rest
WEEK 16 6km Easy Run 6km Easy Run 5km Easy Run Active Rest 3km Easy Run RACE DAY (+42km) Sleep 🙂
All Runs (Except Easy ones), along with Hill runs, should be proceded by 5min of Dynamic Warm-Up & afterwards another 5min of Cooldown & 10min of Stretching when possible.
SPEED RUNS
Total speed-pace segments or intervals should add up to that day’s total time. Do speed-paced runs in segments/intervals of 1 to 5 minutes, spaced apart by a short jog/walk between them. Get creative: On a 20-minute speed day you could do Äve 4-minute segments, ten 2-minute segments or six 2-minute segments plus two 4-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards.
Speed-Run Pace: 90+% of HRmax OR you’re only able to gasp or grunt, not speak.
EASY RUNS
These are your most relaxed runs, where you are building cardiovascular base miles.
Easy-Run Pace: 60-65% of HRmax OR you can carry on a conversation as you run.
TEMPO RUNS
Total tempo-pace time should add up to that day’s total time. Tempo-paced runs can be done in a single block of time or in segments, spaced apar t by a shor t jog between them. However, no tempo seg- ment should be shor ter than 15 minutes. So a 20-minute day needs to be done un- interrupted, while a 35-minute day could be split into 20- and 15-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards.
Tempo-Run Pace: 85-88% of HRmax OR you’re only able to utter single words like “opt” or “outside.”
LONG RUNS
These are where you really begin to stretch out your aerobic endurance.
Long-Run Pace: 70-80% of HRmax OR you can speak sentences, but not tell long-wind- ed stories.
HILLS
Your total hill running time should add up to that day’s total time. You can run up and back on a shorter trail or Änd a longer trail with plenty of uphill stretches. Try to run all uphill stretches at your tempo pace (or even a little faster). Always include a mile warm-up run beforehand and a mile cooldown run afterwards.
ACTIVE REST
Do any activity that keeps your muscles moving without taxing your cardiovascular Ätness or recovery process. Activities might include light walking, passive yoga poses or a stretching/foam-rolling session. You can also do cross-training to build strength.
REST
The goal on these days is to give your body a break. Rest days are critical to avoid over- use injuries.
This Training Program increases your weekly mileage total, getting you within 10-15 percent of your Race Day distance on your Long Runs. You don’t need to run your full Race Day distance beforehand, nor do you need to tally weekly miles. This program will assist you to record the miles you need to do a mountain challenge.

Accomodations & Travel

Accommodation Bookings
Groothoek Dam Road
Thaba ‘Nchu District
9780
Tel: 051 871 4200
Fax: 086 601 2838
Email: info@blackmountainhotel.co.za

Hotel Manager: Brendan Sarluis | Cell: +27 82 3545215

Hotel GPS Co-ordinates:
South 29º 18 Minutes 31.2 Seconds
East 26º 51 Minutes 20.9 Seconds

www.blackmountainhotel.co.za

Hotel Services

Welcome To Black Mountain Hotel

Welcome to Black Mountain Leisure & Conference Hotel which offers luxury and elegance in the heart of the Maria Moroka Nature Reserve. The elegantly furnished rooms are set in spectacular surroundings. The hotel offers 118 en-suite rooms which include two suites, all elegantly furnished and decorated. Each room is equipped with a TV with 12 DStv channels and all the necessary modern conveniences. The rooms are constructed in four levels with private gardens or balconies and the majority of the rooms face the mountain and dam. Dining facilities include the Moroka Restaurant which offers buffets, Ã la carte and light meals with room service available 18 hours a day. The lounge terrace and pool bar also offer light meals and refreshments. Conference facilities are also available and guests have a choice of nine venues with state-of-the-art facilities from a 16-seater to a 550-seater in cinema style. The Maria Moroka Nature Reserve is home to rhino, buffalo, wildebeest, zebra, a host of different antelope species, as well as abundance of bird life. It overlooks the Groothoek Dam and the Thaba ‘Nchu Mountain which are ideal for fishing, bird watching and game drives. Other leisure activities can be enjoyed such as tennis, paintball, relaxing by the lovely pool and horse riding. For those looking to be pampered, visit the spa and sauna. A cinema and children’s entertainment are also provided.

In-Room

Television DSTV Air-conditioning Coffee & Tea making facilities En-suite Bathroom with shower & bath Amenities Room Service

Facilities

Restaurant Colour Television Swimming Pool Tennis court Facilities for the disabled Waterskiing Air-conditioning Bar Parking Satellite TV Horse-riding Birding Indoor games Game viewing Nature Reserve Sauna / Steam Snooker / Pool Fishing Boma Mini Golf Volleyball Sunset Cruise No Pets Saloon Bar Cinema

Attractions

The Maria Moroka Nature Reserve was declared in 1982 and all buildings and fences cleared by 1985. An area of + 6000 hectares is enclosed by nearly 30 km of fencing making it home to Rhino, Buffalo, Wildebeest, Zebra, Jackal and a host of different antelope species as well as abundance of bird life. The grassland area provides grazing whilst the trees and bushes provide food and protection. The Groothoek Dam and pools provides drinking water through the dry winter months and is home to many species of fish and otters, but no crocodiles or hippo. One of the unique features of this reserve is the Thaba ‘Nchu Mountain meaning â??Black Mountainâ?? (2138 m) in the north and Groothoek Dam which lies at the southern point of the natural amphitheatre formed by surrounding hills. Variety of grass, flowers, shrubs, succulents and trees are to be found in this combination of vegetation types, which are an exception to the common vegetation of the region.

Area Information

As one reaches Thaba ‘Nchu, 65 kilometres east of Bloemfontein and one of the oldest settlements in the Free State, it becomes fairly obvious where it got its name. The mountain that looms over the town of Botshabelo often falls into shadow whereupon it becomes a BLACK MOUNTAIN or Thaba’Nchu, as the Tswana name translates. The N8 between Bloemfontein and the Lesotho border conveniently passes through the southern parts of the town, which makes it easy to reach, and it is fairly popular with Bloemfontein residents head, who head out here over weekends to the Thaba’Nchu Sun Casino resort, where there is a casino, resort and an adjacent game farm that provide hours of entertainment. There is little else out here, other than the grave of Chief Moroko, the founder of the Sotho nation and a friend of the Voortrekkers, and a farm called Marseilles, which used to belong to a Lady Mary Grosvenor (she and her family also owned most of London), who only stayed here roughly once a year. But it is principally the resort and the game farm that draw people, that and the immediate sense of wide skies and open country so close to a city centre

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