{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Cape Town Podcast","title":"Six Weeks to Go: Seeding 101, Race Calendar Tweaks & Kit Checks","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/90a3f256\"></iframe>","width":"100%","height":180,"duration":2217,"description":"Six weeks from Cape Town Marathon, Jamie and Coach Ntutu break down the seeding/wave email (what it means and what not to stress about), how to use next week’s tune-ups like Gun Run without derailing your block, smart plan tweaks and mini-tapers, what to do after you race, and the gear dress-rehearsals (shoes, belts, socks, layers) that prevent race-day surprises.","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}