{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Two Oceans Half Marathon Podcast","title":"Two Oceans Half Marathon (What NOT To Do In Race Week)","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/ece68521\"></iframe>","width":"100%","height":180,"duration":1952,"description":"Race week is here.\nAnd here’s what you need to hear…\n👉 You’re not getting fitter this week.\nThe work is done.\nNow it’s about protecting it.\nThat means:\n✔️ Don’t test yourself\n✔️ Don’t cram in extra training\n✔️ Don’t try anything new\n✔️ Don’t overcomplicate your nutrition\nInstead, focus on what actually matters:\n✔️ Sleep\n✔️ Nutrition\n✔️ Hydration\n✔️ Reducing stress\nBecause this week isn’t about gaining fitness…\nIt’s about arriving at the start line ready to express it.\nAnd if you feel nervous?\nGood.\nThat just means it matters.\nTrust your training.\nStick to your plan.\nAnd go enjoy your race 💙","thumbnail_url":"https://img.transistorcdn.com/uG5-_p1CK_5-F0-xp24gPT3SYBEfZTyWt752QKfSh4U/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS84MDRl/NTRiNWFlYTM5ZDkx/MDMxNmYzNzk0NDJj/NzM5Ny5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}