{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Cape Town Podcast","title":"The Cape Town Marathon Pacing Mistake That Could Cost You Everything","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/25e67194\"></iframe>","width":"100%","height":180,"duration":1944,"description":"We’re officially seven weeks out from Cape Town race day, and it’s crunch time! In this episode of the Run Cape Town podcast, the coaches dive deep into pacing strategies, the run-walk method, and smart ways to navigate water stations. ","thumbnail_url":"https://img.transistorcdn.com/lHndCQkzNEvvmbkZRdt2lD7evVI9QQt-pS6tOrEa4HY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8yMzQ2/YzEzZjVmZTE1MjMx/M2U5ZDAzODAxOTkx/OTdlMC5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}