Two Oceans Ultra Marathon – Survival or Run a PB

The Two Oceans Marathon is undoubtably one of South Africa's most scenic races. First run in 1970 as a long training run for the Comrades Marathon, this run soon turned into an iconic race entity itself. This is exactly why over the years it has been given the title, "The World's Most Beautiful Marathon."

Running a 56km ultra marathon is not an easy day out. Add to the mix roughly 700m of total elevation gain (almost 500m of that in the second half) over the 56km distance and you have your work cut out for you. The key to surviving or achieving a best time comes down to a mix of both strategy and discipline.

Use Your Watch to Slow You Down

The urge to race Two Oceans to better your previous best time dangles like a carrot in front of you as you toe the line. Feeling fresh from a taper in mileage, the altitude and probably an amount of carbo loading will have you feeling ready. It's difficult to hear the voice of reason telling you to go easy from the gun. Use your watch to SLOW yourself down, not to run fast. Once your legs start to hurt and you hit the wall on the first real climb, it's too late.

Relax and Find Your Rhythm

The first 21km of the Two Oceans Ultra is easy, flat running. Starting in Newlands, you head along Main road, passing through Claremont and Wynberg on route to Muizenberg at approximately 16km. From Muizenberg to Fish Hoek there are a number of short 'bumps' that will surprise you after running a very flat 16km from the start. Don't expend extra power on these. Keep your effort consistent.

The First Big Tester

Your first big tester is 'Little Chappies' that comes just after half-way at approximately 30km. It's a steep climb that tapers off slightly to bring a bit of relief. Don't be fooled — there is a 'false summit'. Chapman's Peak Drive is undulating with some tough climbing until you reach the 34km mark. Soak up the spectacular views and take your mind off the race while you can. This is Cape Town at its best.

The Downhill Will Make or Break Your Race

From the top of Chapmans Peak, a long downhill, approximately 5km in length, ushers you into Hout Bay. This downhill stretch is one of the most crucial in the Two Oceans Ultra. If you want to survive the biggest climb ahead and enjoy the final kilometers to the finish at UCT, take my advice — ease back on this downhill section. Shorten your stride and let the foolish runners race past you without giving chase. Bruce Fordyce once said, "What is lost on the ups cannot be made up on the downs."

Congratulations! 14km to Go

From 43.5km, the biggest of the climbs begins. Constantia Nek – almost 3km of relentless uphill awaits. Keep moving forward, no matter what. You will know you have reached the top when you see the traffic circle at 46.5km. It's at this point in the race that it is safe to push your pace. This is only possible if you have been conservative from the start.

To the Finish

The final 10km begins with a winding road and welcoming shade through Cecelia Forest on Rhodes Drive. Shortly after Kirstenbosch, you will be directed to make a left turn onto the M3 at the 53km mark. You have less than 3km to go. In the final kilometer on the M3, you will face 'Chet's hill', a small incline that would normally be unnoticeable, except for the fact that you have just completed 55km with seriously tough hills. All that is left is to enjoy the last few moments as you cross the finish and collect your finisher's medal.

Best of wishes for race day!