{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Down - A Comrades Marathon Podcast","title":"How a Sub-9 Comrades Turned Into 11:45","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/756abb42\"></iframe>","width":"100%","height":180,"duration":1226,"description":"He had the fitness, the marathon time and enough training to run a sub-9 Comrades.\nSo how did a realistic Bill Rowan goal turn into an 11:45 finish?\nIn this Comrades Race Roast, Lindsey breaks down the training and race data to reveal three mistakes that completely changed Ian’s day, including one that started in the opening kilometres.\nIf you’re preparing for the 2027 Comrades Down Run, this is a race strategy lesson you do not want to learn the hard way.","thumbnail_url":"https://img.transistorcdn.com/n8PLNhC1-V8DUIlmCBHvKCtF27Xw0SRBOaPZqhCIcp8/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mM2Q5/NmQwYjYzMzViNzAx/MGU1MjZlYmI3ZTA1/OGUwYS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}