{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Cape Town Podcast","title":"Cape Town Marathon: The Best Time to Do Your LONG RUN","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/d44f9db2\"></iframe>","width":"100%","height":180,"duration":1646,"description":"A fresh PB, race day lessons, and smart marathon strategy. This episode covers Ntutu’s London Marathon experience plus expert advice on long runs, pacing, fueling, and setting the right target for the Cape Town Marathon.","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}