Race week is here. And here’s what you need to hear… 👉 You’re not getting fitter this week. The work is done. Now it’s about protecting it. That means: ✔️ Don’t test yourself ✔️ Don’t cram in extra training ✔️ Don’t try anything new ✔️ Don’t overcomplicate your nutrition Instead, focus on what actually matters: ✔️ Sleep ✔️ Nutrition ✔️ Hydration ✔️ Reducing stress Because this week isn’t about gaining fitness… It’s about arriving at the start line ready to express it. And if you feel nervous? G...
Apr 08, 2026•33 min•Ep. 24
Pre-order Your Custom Pacing Band Here: https://shop.coachparry.com/ After 12+ weeks of training… this is the moment that matters most. The taper isn’t about doing more, it’s about unlocking the fitness you’ve already built. In this episode, we guide you through: Turning training into performance Letting go of panic and trusting your plan Avoiding last-minute mistakes Handling race-week nerves and taper blues Getting to the start line healthy and confident You’ve earned this. Now let’s finish st...
Apr 01, 2026•31 min•Ep. 23
Pre-order Your Custom Pacing Band Here: https://shop.coachparry.com/ Three weeks out from race day, it’s time to get specific. In this episode, Jamie & Ntutu break down the Two Oceans Half Marathon route, highlight the key climbs that will shape your race, and explain how to pace the course smartly from start to finish. They cover what to expect at the start, how batch seeding works, why this is not a race to run by even pace, and how to adjust your effort on the climbs, flats, and downhills...
Mar 25, 2026•36 min•Ep. 21
4 weeks to go… and things are getting real 👀 We’ve got some exciting updates to share 👏 but more importantly, this is a crucial point in your training. In this episode, we break down how to approach your final long run, what to do if illness or injury has disrupted your training, and how to adjust without panicking. Because here’s the truth: perfection isn’t the goal, showing up ready is. If you’ve missed sessions, feel a niggle coming on, or you’re unsure how to finish strong… this episode wi...
Mar 18, 2026•35 min•Ep. 20
You might think a recovery week means easing off… but it could be the secret to your best race yet. In this episode, Jamie and Ntutu unpack why doing less at the right time matters more than pushing harder, plus the race-day gear mistakes that can ruin your run before the start line.
Mar 11, 2026•39 min•Ep. 19
Six weeks. One goal. Two Oceans Half Marathon is getting real! The difference between a strong finish and a painful blow-up often comes down to one thing: pacing. In this episode of the Southern Cross Podcast, Jamie and Ntutu break down how to pick a realistic goal time, build a smart pacing strategy, and avoid the classic mistake that ruins half marathons: “banking time” early. You’ll learn: - What half-marathon effort should actually feel like (the “comfortably hard” sweet spot) - How to pace ...
Mar 04, 2026•36 min•Ep. 18
Seven weeks to the Two Oceans Half Marathon and the biggest mistakes are about to cost runners minutes. Jamie and Ntutu break down how to pace long runs properly, dial in gels and hydration without GI drama, and handle chaotic water stations without bleeding time. If you want to finish strong and race smart, this is your playbook.
Feb 25, 2026•33 min•Ep. 17
We’re 8 weeks out from the Two Oceans 21K, and the biggest performance boost right now isn’t more mileage… In this episode, Jamie & Ntutu break down why recovery is where adaptation actually happens, how to structure easy runs and rest days, the fueling rules (including the 90-minute guideline), the power of sleep, and whether you should trust your watch’s recovery metrics. If you want to arrive at the Two Oceans 21K start line fresh, strong, and ready to race... this one’s essential listeni...
Feb 18, 2026•36 min•Ep. 16
With 9 weeks to go until the Two Oceans Half 2026, Jamie and Coach Ntutu break down exactly where you should be, what matters most right now, and the simple pillars that will determine your race-day success.
Feb 11, 2026•25 min•Ep. 15
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Jul 16, 2025•46 sec•Ep. 15
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 p...
Mar 30, 2025•33 min•Ep. 14
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”...
Mar 23, 2025•27 min•Ep. 13
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...
Mar 16, 2025•20 min•Ep. 12
🚀 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 h...
Mar 09, 2025•28 min•Ep. 11
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 you...
Mar 02, 2025•30 min•Ep. 10
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 re...
Feb 23, 2025•30 min•Ep. 9
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 ...
Feb 16, 2025•30 min•Ep. 8
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 🔹 Stre...
Feb 09, 2025•38 min•Ep. 7
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 nu...
Feb 02, 2025•35 min•Ep. 6
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 yo...
Jan 28, 2025•20 min•Ep. 3
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.
Jan 21, 2025•32 min•Ep. 2
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 wi...
Jan 14, 2025•24 min•Ep. 1
