TOTALSPORTS TWO OCEANS MARATHON
BEAT YOUR PB !
106 YOUR RACE PACE CHARTS
Whether you ’ re aiming for silver or just to make cut-off , these are essential
108 RUN OCEANS RIGHT
Coach David Ashworth gives you a strategic approach to the 56km Ultra
113 FINISH LIKE A HERO
Running legends share why they love the Ultra – and how to finish strong
114 TRUE BLUE
The amazing Blue Numbers who have run 20 or more Ultras since 1970
120 HOW TO AVOID THE MEDICAL TENT
The event ’ s chief medical officer tells us what to look out for to finish safely
123 THE NEW-LOOK EXPO
There ’ s a new race village concept for 2024 , including a Food Valley & Market
124 EXECUTE OCEANS LIKE A BOSS
Coach Kathleen Shuttleworth tells you how to make a plan for the Half
128 NO HALF MEASURES
Four experienced half marathoners share the gees on the race ’ s 25th anniversary
130 HALF SPECIALISTS
The 51 runners who have done 20 or more Half marathons since 1998
131 LIVING UP TO A PROMISE
Runners tell us how their Two Oceans voyages began
104
EDITORIAL DIRECTOR & PUBLISHER Paul Ingpen paul @ electricink . co . za 021 438 5972 / 082 990 8408
MANAGING EDITOR Anne Duncan
COMMERCIAL MANAGER Jono le Roux jono @ electricink . co . za / 083 324 6576
CREATIVE DIRECTOR Elinore de Lisle
DIGITAL MEDIA Lee-Ann Elliott social @ electricink . co . za
PHOTOGRAPHY Action Photo SA , Lars Baron , Mikkel M Beisner , Shawn Benjamin , Luigi Bennett , Herman Berger , Caleb Bjergfelt , Reg Caldecott , Sam Clark , Barbara Cole , Gallo Images , Emma Gatland , Tobias Ginsberg , Dylan Haskin , Peter Heeger , Sebastia Martí Milla , Carlos Mir , Graeme Murray , Richard Pearce , Jordi Saragossa , Roger Sedres , Shift Media , Sportograf , Dustin Webber
CONTRIBUTORS David Ashworth , Rowan Beattie , Jacqui Benson-Mabombo , Andrew Bosch , Geoffrey Crowe , Kyle Evans , Bruce Fordyce , Josh Grieveson , Marnus Hattingh , Lynelle Hoeks , Richard Hook , Allan Knighton-Fitt , Diederik le Grange , Busisiwe Matiwane , Shaun Meiklejohn , Woudé Muller , Sue Pace , Abdullah Parker , Rassie Pretorius , Michelle Rolfe , Janneke Scherpenhuyzen , Kathleen Shuttleworth , Norooi Sikunana , Anna Strouhalova
WITH THANKS TO THE TOTALSPORTS TWO OCEANS MARATHON TEAM Lindy-Joy Dennis , Terri-Ann Valentine
To advertise in these publications please call Jono on 083 324 6576 or email jono @ electricink . co . za
14 | RUN FOR YOUR LIFE
PHOTOGRAPH SHAWN BENJAMIN
RUN magazine is published by Electric Ink Media . Copyright : Electric Ink Media . No portion of this publication may be reproduced without prior written consent from Electric Ink Media or the authors . The publishers are not responsible for any unsolicited material . The opinions expressed are not necessarily those of Electric Ink Media or the editors . Editorial & advertising enquiries : admin @ electricink . co . za 7 Pitlochry Road , Bakoven , Camps Bay 8005 Printed by Novus Holdings , Paarl Distribution : Mia 083 445 5097