Old Mutual Two Oceans Marathon

{
  "guide": [
    "Respect the first half. Many runners run it like a marathon, then die on Constantia Nek.",
    "Chapman's Peak is more mental than physical — the views are a trap. Keep cadence high.",
    "Constantia Nek at km 42 is the actual race. Train your long runs with a climb in the last quarter.",
    "South African autumn: cool, can be wet. Rain gear is a real consideration.",
    "Silver medal (sub-5) and Blue Number (sub-4) are the pacing anchors."
  ],
  "profile": "56 km loop around the Cape Peninsula. Two major climbs — Chapman's Peak at km 28 and Constantia Nek at km 42 — combined with dramatic ocean views that distract from the work you still have left.",
  "terrain": "hilly",
  "keyFeatures": [
    "km 0 — Newlands start. Rolling downhill through the leafy suburbs.",
    "km 15–25 — Muizenberg, Fish Hoek coastline. Flat and fast, deceptive.",
    "km 28 — Chapman's Peak. ~160 m climb, 4 km long. Ocean cliff road.",
    "km 42 — Constantia Nek. The harder of the two climbs because of where it falls — at marathon distance.",
    "km 56 — UCT Rugby Fields finish. Downhill approach through Rondebosch."
  ],
  "elevationGain": 600,
  "elevationLoss": 600
}