{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Cape Town Podcast","title":"How to Feel Fast, Fresh & Ready on Race Day","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/e08d4b98\"></iframe>","width":"100%","height":180,"duration":2447,"description":"Race week is here! In our series finale, Jamie and Coach Ntutu lock in your last-seven-days plan - taper do’s & don’ts, race-week nutrition, travel & expo survival (plus where to find the Coach Parry team at Café Extrablatt), and a weather-smart pacing strategy... so you arrive calm, fueled, and ready to celebrate your fitness on race day.","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}