Subscribe to the Cape Town Marathon Podcast here: https://runcapetownpodcast.transistor.fm/subscribe
Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands
It’s race week! Whether you’re feeling excited or on edge, this episode has everything you need to cruise through the final stretch. Devlin and Shona are here to guide you through tapering tweaks, packing must-haves, travel tips, expo hacks, nutrition do’s and don’ts, and what to avoid in the final days before the Two Oceans Half.
From phantom pains to pacing bands — this one’s jam-packed. Hit play, calm the nerves, and get ready to crush race day.
Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands
Welcome back to the Southern Cross Podcast – your go-to source for everything Two Oceans Half Marathon! 🏃♂️🏃♀️
With just 2 weeks to go, Devlin and Shona dive deep into everything you need to know for your final build-up. In this episode, we cover:
✅ The importance of tapering and how to do it right
✅ Why “when in doubt, leave it out” is your new mantra
✅ How to avoid illness and injury before race day
✅ The best nutrition, sleep and hydration tips for peak performance
✅ How to use our pacing bands effectively (and why time > pace on race day!)
✅ What to plan now – from seconding support to gear checklists
Grab your pacing chart here: Grab your pacing chart here: https://coachparry.com/two-oceans-pacing-bands
The Two Oceans Half Marathon is just around the corner—only 3 weeks to go! This is your final big training week, and we’re here to guide you through it. In this episode of the Southern Cross Drive Podcast, we break down everything you need to focus on now to ensure you’re ready for race day.
🚀 What You’ll Learn in This Episode:
✅ The last big training week – what to focus on
✅ How to set a realistic goal time based on your training
✅ Why you shouldn’t cram missed training runs this close to race day
✅ How to avoid injury & stay healthy in the final weeks
✅ The importance of pacing and the Coach Parry pacing charts
✅ What to expect in the upcoming taper phase
🚀 4 Weeks to Two Oceans Half! How to Pace, Conquer Hills & Avoid Race-Day Mistakes 🏃♂️
We're in the final stretch before race day! In this episode, Coach Devlin Eyden breaks down:
✅ The biggest pacing mistakes to avoid (so you don’t blow up!)
✅ A step-by-step route breakdown—where to hold back & when to push
✅ The 3 toughest climbs (and how to tackle them smartly)
✅ Race-day prep: seeding, start waves & what to expect on the day
✅ Cape Town weather curveballs—how to adjust for heat, wind & rain
🎧 Hit play now and get race-ready!
Are you starting to feel the nerves with just five weeks to go until the Two Oceans Half Marathon? Don’t worry—you’re not alone! In this episode of the Southern Cross Drive Podcast, Shona and Devlin break down exactly what you need to focus on right now to make race day a success.
🎯 Here’s what we cover:
- The Power of Recovery Weeks: Why cutting back your mileage and embracing recovery now can supercharge your performance later.
- Pacing Strategy Secrets: How to use a time trial to predict your race pace—and why getting this wrong can ruin your day.
- Nutrition Done Right: From pre-race breakfast timing to hydration hacks, we’ll help you avoid mid-race crashes.
- Dealing with Niggles: Why addressing those small aches and pains now could save your race—and when to see a physio.
- Why Your GPS Watch Lies: How to avoid the #1 pacing mistake runners make by relying on time and race markers instead of your watch’s distance readings.
🔥 BONUS: Coach Sean and Coach Dev will be at the Two Oceans Expo to help you fine-tune your race strategy, print custom pacing charts, and answer any last-minute questions.
Hit play to get race-ready and avoid the most common mistakes runners make! 🎧
📌 Save this episode for your next long run! 💪
In this episode of the Southern Cross Podcast, we’re diving into all things running gear—from shoes to kits, gadgets, and essential race-day equipment. 🚀
🏃♂️ Key topics we cover:
✔️ How to know when it’s time to replace your running shoes 👟
✔️ Should you rotate your running shoes? The pros & cons
✔️ Are super shoes really worth it for the average runner? 🏅
✔️ The biggest mistakes runners make with their gear before race day
✔️ The importance of training in your race kit (so you don’t regret it at the start line!)
✔️ Sports bras, hydration packs, socks, and heart rate belts—what works and what doesn’t?
🔥 Plus, Coach Dev shares critical race-prep advice as we approach the final big training block before the Two Oceans Half Marathon—including why cramming in missed training is a recipe for disaster.
In this episode of The Southern Cross Podcast, Shona Hendricks and Coach Devlin Eyden break down the key training strategies as we hit the six-week countdown to the Two Oceans Half Marathon! 🏃♀️🏃♂️
🔹 Are you running your long runs too fast? Learn why race pace training might be slowing you down and what you should focus on instead.
🔹 Walk breaks: Secret weapon or a sign of weakness? Discover how strategic walking can help you finish stronger and faster.
🔹 Nagging injuries creeping in? We cover how to manage niggles, when to rest, and when to seek help so you make it to the start line injury-free.
🔹 Overwhelmed by training comparisons? Whether it’s running club chatter, social media FOMO, or training doubts, we show you how to stay focused on YOUR plan and trust the process.
Join us as we bust training myths, fine-tune your pacing, and help you get race-ready the smart way. 🎧
With race day approaching fast, nutrition and hydration can make or break your performance! In this episode of the Southern Cross Drive Podcast, we cover everything you need to know about fueling for training and race day, hydration strategies, and the importance of strength training in these crucial weeks.
🔹 How to fuel your long runs and prevent hitting the wall
🔹 Carb intake & hydration – how much and when?
🔹 Electrolytes, caffeine, and what actually works for endurance runners
🔹 Strength training – why it’s still not too late to start!
🔹 How to plan your race-day nutrition for optimal performance
Whether you’re chasing a PB or simply want to cross the finish line strong, this episode is packed with expert insights and practical tips to help you run your best Two Oceans Half Marathon yet!
If you’re training for the Two Oceans Half Marathon, your recovery strategy is just as important as your workouts! In this episode, we break down the three pillars of effective recovery that will keep you fresh, injury-free, and performing at your best on race day.
🔹 We cover:
✅ The difference between rest and recovery (and why both matter!)
✅ How to adjust your training to avoid overtraining & burnout
✅ The best recovery methods (including what actually works and what’s just hype)
✅ Why nutrition, sleep, and load management are non-negotiables
✅ How to use heart rate variability (HRV) and resting heart rate to track recovery
… and much more!
💬 How do YOU approach recovery? Let us know in the comments! 👇
#TwoOceansHalfMarathon #RunningRecovery #TrainSmartNotHard #FasterBeyond50 #Masterclass
9 weeks to go! Are you feeling tired, overtraining, or unsure how to balance volume and recovery? In this episode, Shona and Devlin cover:
- Why your easy runs might be too hard
- How to build mileage without burning out
- The exact strength training exercises runners need (no burpees here!)
- How cross-training can boost your performance
- And what to do if you’ve already pushed too hard.
Whether you're a first-timer or a seasoned runner, this episode is packed with actionable advice to help you prep smarter for the Two Oceans Half. Plus, get a sneak peek into next week’s Recovery Week focus!
Listen now and make the next 9 weeks your best yet.
Shona Hendricks and Coach Devlin dive deep into the art of the long run for the Two Oceans Half Marathon. Discover how to build your endurance safely, why you don’t need to run race pace in training, and how to use races without overtraining. From pacing strategies and walk breaks to harnessing the power of time-based runs, this episode has everything you need to smash your half marathon goal.
Grab a Two Oceans Half Marathon Training Plan here: https://coachparry.com/tom-half-2025/
Get ready to conquer the iconic Two Oceans Half Marathon with our all-new podcast series! Whether you're a first-time runner or chasing a personal best, Coach Parry's experts Shona and Devlin guide you through the next 12 weeks with practical training advice, strength tips, recovery strategies, and race-day preparation.
Stay consistent, avoid injuries, and crush your goals with our weekly episodes packed with invaluable insights and actionable takeaways.
