{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Two Oceans Ultra Marathon Podcast","title":"The Perfect Effort for Oceans Ultra INTERVALS","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/5d9a9023\"></iframe>","width":"100%","height":180,"duration":2425,"description":"7 weeks to Two Oceans Ultra and the panic is REAL. In this episode, Devlin & Shona break down the post-marathon recovery rules, the #1 mistake runners make with easy/long runs, how to actually pace intervals (without blowing up), why heart rate can mislead you, and the “secret weapon” run-walk strategy that saves your legs for the second half. If you’re qualifying (or just did)… this could save your race.","thumbnail_url":"https://img.transistorcdn.com/Z511t8r7Odl7HWoQt3waA9TlG0_kouRs3H20CxY57II/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xNzgz/YmQxNDM4M2FkZWQ5/ZmIxYzVhNGQ3N2Rm/ZjlhMi5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}