Run/Walk For Life - Table View

🎵 The wheels on the bus go round and round, round and round, round and round... all day long! 🎵

Meanwhile, the p***a driver is shouting:"Hold on tight, people! This is not a bus ride, it's a survival experience!"

The passengers are screaming:"Faster! Louder! More gees!"while proudly declaring:"WE ARE THE RWFL TEAM!"

And just like that, our Annual Lumo Yellow Fun Bus rolled into the UWC Fast & Flat 10km!

Now, for those who don't know what a running bus is: it's a group of athletes running together behind a pace setter. In our case, we found our pace setter on Temu. We ordered "steady pace" and somehow received "chaos with confidence." 😂

The goal wasn't to chase PBs, medals, or glory. The goal was simple: have fun, laugh a lot, and spend time together in our running shoes.

The weather tried its best to stop us. The mist was so thick we couldn't see the finish line, the photographers, or sometimes even the person running next to us. But did that stop the RWFL Fun Bus? Absolutely not!

We bulldozed through that mist like a herd of determined wildebeest that had spotted a coffee shop.

With loud cheers from the crowd, endless jokes on the route, and enough neon yellow to be visible from space, we crossed the finish line together.

No one was left behind.No one knew exactly where we were half the time.But we all made it!

A huge thank you to everyone who hopped aboard the RWFL Lumo Yellow Fun Bus 2026. You brought the laughs, the energy, and enough noise to wake half of Cape Town on a Sunday morning.

Same bus.Same madness.Same race.

See you at UWC Fast & Flat 2027! 🚌💛🏃‍♀️🏃‍♂️

Medal Monday 🏅

Today we celebrate every single victory.
Whether it was 5km or 42.2km, every step taken, every challenge faced, and every finish line crossed deserves recognition.

A medal is more than just race bling — it represents early mornings, tired legs, determination, sacrifice, and the courage to keep going when it got tough.

To our incredible team, well done on showing up, pushing through, and bringing home those well-earned medals with pride.
Each one tells a story of strength, perseverance, and heart.

Keep chasing goals, collecting memories, and wearing those medals proudly.
You earned every single one of them. 🏃‍♂️🏃‍♀️🥇

🏅🇿🇦 Cape Town Marathon 42.2km 🇿🇦🏅

What a spectacular day it turned out to be. From the very first step, this race became more than we could ever have imagined. Cape Town showed off in all her beauty, pride, and glory, creating the perfect stage for one of Africa’s most iconic marathons.

Team Run Walk For Life Table View proudly stood among the thousands of athletes taking on this incredible challenge. Coach Andrew, Coach Cheryl, Griffin, and Wesley faced the mighty 42.2km monster head-on — pushing through pain, exhaustion, doubt, and every obstacle the road could throw at them.

Because that is what marathon runners do. They keep moving forward.

Pain is temporary, but victory lasts forever. These four athletes proved that with dedication, discipline, courage, and heart, absolutely anything is possible. Every kilometre told a story of perseverance, sacrifice, and determination.

Today was not just about crossing a finish line. It was about proving to yourselves that you are stronger than your excuses, braver than your fears, and capable of achieving greatness.

Well done, team.
Your RWFL Table View family is incredibly proud of you. 🏃‍♂️🏃‍♀️🔥

🇿🇦✨ Run Walk For Life Table View was proudly in the house for the opening concert of the Cape Town Marathon.

What an unforgettable evening celebrating the spirit of South Africa alongside more than 1 800 athletes from around the world. The atmosphere was electric, the pride was overflowing, and the performance by the incredible Ndlovu Youth Choir was nothing short of spectacular.

Coach Cheryl and Coach Andrew had the honour of attending this special evening, representing our club with pride and passion. This marks Coach Cheryl’s fourth consecutive year as Club Captain at this iconic event — a true testament to her dedication, leadership, and unwavering commitment to both the marathon and every member of our RWFL family.

Thank you, Coach Cheryl, for inspiring us, motivating us, and always leading from the front.

The road to Africa’s biggest marathon continues… and RWFL Table View is ready. 🖤💛🏃‍♂️🏃‍♀️

What a spectacular weekend it has been. Cape Town was glowing in all her glory, and we were lucky enough to be part of every magical moment.

On Saturday, we took on the Peace Run 10km — and what a race it was. One after another, members of RWFL Table View smashed their personal bests, proving that dedication, grit, and teamwork truly pay off. The morning may have been wrapped in mist, but the energy, excitement, and spirit of the team shone brighter than the sun itself.

To every runner who showed up, pushed through, and gave it their all — well done. You made the club proud. Here’s to the memories made, the milestones reached, and the many more finish lines waiting ahead. 🏃‍♂️🏃‍♀️✨

It’s Cape Town Marathon week… and whether you’re ready, underprepared, overtrained, carb-loading like a professional eater, or questioning every life choice that led to 42.2km… the start line is waiting! 😅🏃‍♂️🏃‍♀️

We would like to wish all our members the very best for the tapering week ahead.Stretch gently, hydrate properly, don’t try “just one last hard session,” and please… no falling off curbs before race day. 😂

Here are our brave warriors taking on the challenge:

🔥 Coach Andrew🔥 Griffin🔥 Wesley🔥 And the rose between the thorns… or maybe the thorn between the roses… Coach Cheryl 🌹

You’ve trained, sacrificed sleep, survived long runs, dodged potholes, and probably questioned your sanity somewhere around kilometre 30. But guess what? We know you’ve got this!

And to all our athletes taking part in the Peace Run 10km — enjoy every second of this iconic experience. Soak up the atmosphere, smile for the cameras, and remember… if you look fresh at the finish, you probably didn’t run hard enough. 😜

Good luck Team Run Walk For Life Table View!Run strong. Walk proud. Laugh often. And may your legs remember what your mind signed up for! 💚💛

From the Coach's Corner
Slow is your super power

It’s time to stop the cult of the thin, strong, lithe, fast, pretty, toned runner. Only a fraction of the runners who line up at a marathon start line look that way anyway, but frankly it’s all you ever see in running imagery. Perfect abs, perfect ponytail, a crop top, expensive shoes and a toothpaste commercial smile.
Those images are breathtakingly beautiful, but they are also a huge barrier to runners who might be bigger, slower, unfit, starting out or injured.
And the other enormous barrier for those starting out is the fear of being slow
The running community is in an incredibly inclusive, welcoming, friendly and empowering tribe. But it just doesn't feel that way to begin with. To outsiders, the price of admission is the perception of intimidation, embarrassment, fear and pain. And the biggest fear is often that of being too slow.
But here’s the thing. After a couple of years running myself (and steadfastly remaining chunky, flabby and slow) I can confidently say one thing. Slow is your superpower. Yes, dear newbie. Slow is an asset. It’s a prevention against injury, it’s a way of appreciating the day, it’s a state of mind, and it’s as valid as any other form of running and I wish with all my heart that it would stop being a barrier. Slow is amazing. And here’s why.
👉Slow prevents injury
It’s much harder to incur a muscle strain or a rolled ankle when you’re running slowly. And runners who are less injured have a longer ‘lifespan’ as an athlete, and more time to enjoy the benefits.
👉Slow creates strong
Slow running strengthens muscles in the legs, torso and arms. It creates endurance and power, and an environment which fosters one of the biggest skills in running – being comfortable being uncomfortable.
👉Slow means adaptation
Your slower pace creates a perfect environment for your tendons, ligaments, joints and bones to adapt to the repeated impacts that running inflicts. Whilst your respiratory and cardiovascular systems might adjust quickly to the demands of a fitness program, tendons and ligaments can take a lot longer and a slower pace will almost certainly mean they have more time to make the microscopic adjustments they need to support your new habit.
👉Slow creates efficiency and form
Having fewer injuries, more ‘conscious’ progress and a stronger frame means your body will develop a more efficient running form over time. Slow also trains the respiratory, cardio and muscular systems to work in tandem, with efficiency and strength that will support you over time. At a cellular level, slow improves oxygen use and better consumption of glycogen stores.
👉Slow is a masterful teacher
Slow teaches you patience, discipline and how to handle physical discomfort over longer periods. This is vital as you extend your longer runs or set your sites on bigger race distances; a key asset to any runner is the power over the mind and the ability to keep going when you really want to stop.
👉Slow gives you time to think
There are many blessings to be found at the back of the pack, including time to view the world with appreciation, time to mull over problems or chat to friends or practice mindfulness and meditation. When you are running at maximum effort it’s hard to think about anything apart from not dying, so slowing down is a gateway to the wonderful world of clarity, endorphins and joy that running brings.
👉Slow gives you life
Longer life span could potentially be added to this list, as well. In general, runners have an estimated 25 to 40 percent reduced risk of premature mortality.
👍👍👍Take the slow coach approach
Running slowly is just as valid as running fast. Whether you run a 3-minute kilometer or a 9-minute kilometer you still ran a kilometer. Let’s stop thinking running has to be a thing of speed. Let’s celebrate how slowly we can run. Let’s embrace how it gives us time to think, to breathe, to rehearse, to grieve or to appreciate. Let’s notice that it does wonders for our bodies, for our health, for our minds. Let’s not make finishing times or pace the mark of a runner.
Big runs can come in slow packages.

It was a busy long weekend. Commencing with Rhodes 21.1/10/5km in the beautiful Wellington. A number of our members displayed their fearlessness by braving the cold and taking part in a quick parkrun. Our coaches undertook the hilly UCT 10km on Sunday.
Did you run/walk this passed weekend. It's Medal Monday. Why not tell us and and show off your race bling in the comment section.

Team building… but make it Cape Town style 😄🍷

Today, Run Walk For Life Table View traded in running shoes and sweaty shirts for something a little more… socially athletic. Because let’s be honest — lifting a wine glass is still a form of strength training, right?

In true Cape Town fashion, we headed out to a local winery to celebrate Freedom Day the only way we know how — good food, great company, and plenty of laughter.

And then came the real star of the day… Roosterkoek 🔥

For those who don’t know, roosterkoek is a proudly South African favourite — dough grilled over open coals until golden and slightly crispy on the outside, soft and fluffy on the inside. It’s usually stuffed with butter, jam, cheese, or even something savoury. Simple, smoky, and absolutely delicious… basically happiness in bread form.

Stories were shared, laughs were loud, and for a moment, pace times and distance goals didn’t matter. Today was about connection, community, and celebrating the freedom to just be together.

Because at the end of the day, this is who we are:
Start for fitness, stay for friends. 💛