A Greyton farm road

Summer in the Overberg.

Hot and dry with a wind rolling down the mountainside that dries eyes and clothes instantly.

A morning walk into Greyton for coffee and the Saturday Market.

Long dusty farm roads, the golden hues of the lands lying fallow until the fall rains start.

Pretty cows and small herds of Grey Rhebuck entertain along the walk.

Watching a pair of Blue Cranes raising their chick on the farm is quite wonderful as is seeing Denham's Bustards flying on the lands.

All the time the mountains a magnificent backdrop.

• Walking log: 24th January

8 km walk along the Krige farm road from Swallow Hill wine farm to Greyton.
Swimming to relieve a tired, hot body.

Walking companions: Brian and Dianne Dawes

Total kilometres to date: 122.5

A walking meditation

"Each step a step towards and equally its own step"

from Sharon Wakeford

I can step out of our garden flat and walk around Rondebosch Common with it's grand views of Table Mountain.

And that is what I did this morning. 

I notice that I motivate a walk to Fred and then he sets the pace and I follow. Today he left early to so some work so I stepped out solo.

I did 3 rotations around the Common paying attention to my posture and my breathing.

As best I could I approached the walk as a walking meditation with deliberate steps and soft eyes.

• Walking log: 22nd January

3 laps of the Common, 8km. 

Total kilometres to date: 114.5

First 100 kilometres of preparation...

A small milestone reached on our Seapoint Promenade walk this morning, the first 100 kilometres of preparation completed.

Yet another perfect early morning in Cape Town, walking along the shoreline with mountain and sea views makes walking a joy.

I am thinking of a message from my friend Sharon and say thanks for the encouragement:

" Traveller there is no path, the path is made by walking" 

You my good friend know how to make the path.

• Walking log: 21st January

Notched up the walk to 12km this morning at a nice steady pace. Can feel my stamina improving, feet did start to feel 'burny' towards the end.

Total kilometres to date: 106.5

Rest and a brisk warm up walk.

I start my week with another David Whyte poem:

REST AS READINESS

It was rest then, felt as sheer readiness, and the place 

you went to find it, impossible to say, some artful way 

the body looks for just repose after days of walking, …

your body dedicated to anticipation, and to going on,

as if the way ahead had been made only for your feet,

and the breeze as a hand on your back all along, 

the path inside you a parallel that was not a parallel, 

some internal invisible way you had to follow; 

and always with you, a listening in:

an echo in the dark to take along the lighted road.

Excerpted from ‘REST’  

From PILGRIM: Poems by David Whyte

©2012 David Whyte revised Jan: 2015

Registration forms are in and the deposit has been paid.

301 Namaquland Eco Ultra Walk here we come.

I received an outline of a training program from Eco Ventures and I like their sentiment - enjoy the training it is part of your journey.

I had a delicious rest day yesterday, I was even in heals and a skirt, having lunch with special people. My body loved the break and also loved the Dom Pedro.

So this evening we started the weeks training with a brisk power walk over 4 kilometres around the Common and the neighbouring suburb. 

I will need to pay attention to their three components - stamina, power and speed and build it into our preparation

Stamina:   Distance 3 times per week	One to one and a half hours of brisk walking
Power: Walk some hills twice a week	Short 50m stretches of walking uphill
Speed: To enjoy your trip and the scenery	Do fast power walking between alternate telephone poles once a week

• Walking log: 20th January

Short 4km walk at a brisk pace of 10.1 minutes per km.

Total kilometres to date: 94.5

       Example of one week’s training:

Day	Training	Time - min	km
Mon	Stamina: Distance - brisk walking at one speed	60 -75	6 - 8
Tues	Power: 15 min easy walking before and after power training. 4-6 X 50-75m hills or 6-8 X 30m stairs	50 -60	4 - 6
Wed	Stamina: Distance - brisk walking at one speed	60 - 90	7 - 10
Thurs	Speed: 15 min easy walking before and after power training. X2 50m ; X2 100m ; X2 200m X2 400m ; X1 600m	60 – 75	6 - 8
Fri	Short easy walk	50 - 60	7
Sat	Stamina: Distance - brisk walking at one speed	120 - 150	14 - 18
Son	Rest

Footprints on the Noordhoek Beach

A beach with attitude and history.

The story of a shipwreck, the Kakapo, May 1900, en route to New Zealand, the captain took a sharp left thinking he was already around Cape Point! An interesting landmark along Long Beach, an iconic beach walk, I have yet to find a better one anywhere on my travels.

Glorious flat firm white sand at low tide, Kommetjie Lighthouse coming into view as one walks, the sweep of the shallow bay and the mountains rising straight from the sea on the Hout Bay side of the walk.

The sunday morning craziness  at the Noordhoek Farm Village did not detract from a memorable breakfast of salmon, goat's cheese, perfectly poached soft eggs at the Foodbarn Restaurant.

• Walking Log: 18th January

Early morning beach walking does not come better, 8.5 km return from the Noordhoek Beach
parking.

Perfect conditions, light breeze.
Felt good, even though I had a restless night with achy legs.

Walking companions: Brian and Dianne Dawes, Greyton

Total kilometres to date: 90.5

Social Walking

A day to walk with special friends. Bri and Di drove from Greyton to spend the weekend here in Cape Town, we parked our cars and spent the day walking. A visit to the Old Biscuit Mill, fresh produce for a vegetarian meal and just generally pottering around the shops and stalls.

A beautiful stroll - not unlike the Italian tradition of 'fare una passeggiata', around our Common with a sunset behind Table Mountain and lively conversation with friends to end the day.

• Walking log: 17th January

11 km of urban strolling with friends. Day 5 of non-stop walking, I was feeling the impact of the 5 days in a row, rather heavy sluggish legs, knees tired too.

Walking companions: Brian and Dianne Dawes, Greyton.

Total kilometres to date: 82

From Fodor's: As day softens into dusk in Italy, something in the air seems to tug people from their homes and workplaces to participate in one of the enduring traditions of Italian life: la passeggiata. This evening promenade, generally between 5 and 8 PM, occurs in virtually every town, village, or big city in Italy.

Mountain trails: Pipe Track

What has taken us so long to walk Pipe Track, one of the best known hikes in Cape Town? According to Mike Lundy's book, "Easy Walks in the Cape Peninsula" its also one of the oldest with work starting on laying the pipeline in 1887.

The rain last night refreshed the mountain air, the Orange-breasted Sunbirds were out in numbers among the yellow proteas still in bloom along the path and we were serenaded by boubou's too. The path is undulating, at times rocky underfoot and has wonderful views of the Atlantic Coastline and the Twelve Apostles. 

• Walking log: 16th January 

An 11 kilometer return mountain path above Camps Bay, starting from the parking at Kloof Nek to the steps ascending Slangolie Ravine. Privilege to be out and about, lovely walk.

Total kilometres to date: 71

Walking the trails: Lions Head

One of the things I love about Cape Town is the unpredictable weather. After the sweltering heat of the last few days, today is overcast with a cool breeze.

The destination this morning was Lions Head, at times we had no visibility at all along the contour path walk and then we would round a corner for magnificent views across towards Robben Island, Seapoint and Camps Bay.

The quality of the light and the interplay with the mist was a treat. As was the ochre and rust colours of the brush that was caught in a feld fire among the greenery of the proteas.

I decided to add in the steep access trail to Lions Head once we had finished the contour path, to make it a more strenuous walk. I was breathing heavily but kept the pace and did not stop.

The coffee at Melissa's in Kloof Street was perfect as was the nibble of an orange and date muffin.

• Walking log: 15th January

Shorter, undulating walk along the contour path around Lions Head. Then the steep ascent to Lions Head to get heart rate up. Great walk in the cool mist. 7.6 km along mountain trails.
Yoga.

Total kilometers to date: 60

Kalk Bay summer walking

Another perfect early morning here in Cape Town to be doing our Ultra Walk preparation.

Back to a favourite the Muizenberg to Kalk Bay and return walk, which we stretched to 11 km today, with a stop at C'est la Vie for crispy baguette straight from the oven with brie, bacon and rocket.

• Walking log: Wednesday 14th January

Upped the pace slightly this morning along the 11 km walk. Body holding up.
Awareness around the left knee. Feet seem fine.
Swim for cool down and feet exercises.

Total kilometres to date: 52.4

Seapoint Promenade

It was a pleasure to be part of the early morning activity along the Seapoint Promenade, runners, walkers, joggers, park exercisers, parachutists, dog and baby walkers, swimmers. And also people doing nothing but just taking in a beautiful early morning.

Perfect conditions, fresh breeze off the sea, fog not burnt off yet and I felt energised after my day off.

I particularly enjoy the art installations along the Promenade and I was pleased to see a new piece beyond the Seapoint swimming pool; a full size bronze daybed on a painted carpet.

Found a great spot for my cappuccino, Bootlegger Coffee Company in Seapoint's Regent Road, early morning coffee special for only R12.

• Walking log: Tuesday 13th January

Training was stepped up by 10% this morning. An 11 km walk from Green Point along the Seapoint Promenade to Bantry Bay and return.

Total kilometers to date:  41.4

Walking and yoga

"Feet love walks, rubs, movement and attention" 

I saw this while researching yoga and walking this morning. It is my feet that give me the most concern as I go into my preparation for my Ultra Walk and they do not always love walking.

On a walk through the hills of Girona in Spain a few years ago, I had to give up about half way through the trip because of blisters that had formed below my callouses on the soles of both of my feet. It was so hard to see the group leave in the morning and so hard to be left behind.

Today is my rest day.

Keeping out the sun, hydrating, I am barefoot, treating my feet, stretching them and the lower leg muscles.

I want to add yoga into my routine and preparation, so I took out my mat, and followed some suggested poses for walkers.

I hope that by practicing these yoga poses that strengthen and stretch the muscles, joints and connective tissue of the foot and ankle, my foot health, posture and overall health will improve.

"Treat your feet well and your body will appreciate you."

Forest paths: Newlands Forest

The morning started cooler and overcast, just perfect to be hiking in the Newlands Forest on the eastern slopes of Table Mountain, which give or take a road or two or three, is our backyard here in Cape Town. 

There is something so restful about the toned down palette of a forest walk. I was surrounded by early morning bird calls but kept my focus on the paths, the switchbacks that slowly but surely climb to the Woodcutters Trail and then onto the wonderful Contour Path which traverses Table Mountain. Every now and again the forest opens up and we had lovely views of the Southern Suburbs.

The intention of the walk this morning was to get the heart rate up and to start our preparation for the more strenuous days of our Ultra Walk, which will be the Kamies Pass and the trails through the Cedarberg Mountains. 

Mission accomplished, I was breathing hard at times as the switchbacks steepen into stairs on the way up.

So I have now walked 30 km in 3 days, I have a sense of the distance, now just need to work up to doing that in a day, and then doing that for 10 days in a row....

• Walking log: Sunday 11th January

Training today was a 10.4 km hike in Newlands Forest, from the Reservoir, along the paths, steps and boardwalks of the Woodcutters Trail and the Contour Path, to the edge of Kirstenbosch before heading back down to the parking lot. Strenuous at times and got the heart rate up.

Felt strong.
We walked without stopping.
Total kilometres to date: 30.4

Fred has a Polar Integrated GPS Sports Watch which we are using to track our stats. The software is so cool and the GPS function generates a map of the walk.

So nice, I can see Fred playing around for hours telling me how and what I have or haven't done!

Urban pavements: Old Biscuit Mill, Woodstock

Old Biscuit Mill, sensory delights.

Saturday in Cape Town is market day and one of the best around is the Neighbour Goods Market at the Old Biscuit Mill in Woodstock, a fascinating urban renewal project which is vibrant, arty, has fresh produce, good food and trendy retailing.

Instead of taking the car, we walked. Fortunately we bumped into our neighbour and she took the shopping home for us.

I am looking at a lovely bunch of proteas as I write.

• Walking log: Saturday 10th January

Training today was a 10 km walk from the flat to Old Biscuit Mill, Woodstock and back via a piece of the Rondebosch Common.
Walk: Urban pavements.
Awareness after 2 two days of walking 10 km; left knee, feet feeling tired. Swim to ease heavy legs and cool down.
Total kilometres to date: 20