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BD Flash
An ultralight, hydration-compatible mini pack, the 210 gram Flash offers structured support with its perforated, highly breathable, multi-density foam shoulder straps and back panel. Built from element-shedding 30d SilNylon with shockcord compression for cinching your pack down or stashing wet clothes, it has double-layer exterior side pockets that are accessible without taking the pack off when you’re reaching for camera, snacks, GPS or lip balm during superlight go-fast outings. |
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| Run Like a Girl Trail Series 2008 |
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| Run, run, run as fast as you can, you can't catch me, I am wo-man. This is your chance to come enjoy trail running in the safety of a group, trail running to your hearts content. Not only can you push your trial running limits to your own unique level of performance, you'll gain a wealth of information as to how to train and look after yourself, while sporting the latest gear! |
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WORKSHOP DATES & COSTS:
Cape Town
DATE |
VENUE |
COST |
| 19 June |
Rhodes Memorial |
R280 |
| 3 July |
Silvermine |
R280 |
| 17 July |
Newlands Forrest |
R280 |
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Whole Series |
R595 |
| 13 November |
Rhodes Memorial |
R280 |
| 27 November |
Silvermine |
R280 |
| 12 December |
Newlands Forrest |
R280 |
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Whole Series |
R595 |
Joburg
DATE |
VENUE |
COST |
| 24 July |
Joburg |
R280 |
| 31 July |
Joburg |
R280 |
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GEAR OPTIONS
IF YOU PURCHASE ANY OF OUR GEAR VOUCHERS YOU WILL RECEIVE A DISCOUNT ON YOUR COURSE FEES.
AVAILABLE VOUCHERS |
COURSE DISCOUNT |
R600 |
R300 |
R1500 |
R750 |
R3000 |
R1500 |
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The Details |
WORKSHOPS SERIES |
| Who's it for: Anyone who has a bit of road running experience. You don't need to be fit, but should be able to manage 5kms (for the first two sessions) and 10kms for the last session. |
Series Outline:
Workshop 1:
- Introduction to trail running
- Gear (shoes specifically)
- Safety on the mountain
- Basic running technique
- Training
Workshop 2:
- Injuries
- Nutrition
- Strengthening
Workshop 3:
- Intermediate training including programmes, venues and races
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| Bring: Your shoes, a bladder and pack or hip water bottle if you have one. |
Includes:
| ° Dedicated instructors to lead the runs and present material |
| ° Shape subscription |
| ° Goodie bag |
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The 'vouchers' that come with the workshop:
Good gear is expensive and absolutely necessary. The workshop not only gives you all the skills necessary to start trail running but you also have the option of acquiring all the gear you need.
When you register you get the option of getting a gear 'voucher' - ie an amount you can spend on gear. In return you receive discounts on your course so that the whole deal becomes very affordable! The beauty of the voucher is that you can spend it on absolutely anything - so if you want to get something special on top of your trail running gear list the world is your oyster.
You can choose anything from Montrail, Julbo, Buff, Bodyglide, Black Diamond, Beal, Pacific Outdoor, Nikwax, or e3. To select gear browse to the sponsors websites under the sponsors tab at the top of the page. Once you have made a list of gear that you want, you submit this to megan@runlikeagirl.co.za (CPT) or dorette@runlikeagirl.co.za and you'll receive your very own goodie bag on the weekend or workshop. |
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| You can order the following from us for the workshops |
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Join Our Trail Group: |
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| We run Tuesdays around Cape Town in the mountains. If you would like to join this group please email gosia@runlikeagirl.co.za and join the trail mailing list. |
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| Please note: all our gear is subject to availability conditions - if its not in stock we guarantee you the choice of another product. |
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Check out..
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