In 1995, Detective Tony Richardson was trying to figure out who killed a fellow officer.

The case comes down to who is believed and who is ignored.

Oh my goodness, we did connect to Innocent Man.

I'm Beth Shelburn from Lava for Good Podcasts.

This is Ear Witness.

Listen to Ear Witness on the I Heart Radio app, Apple Podcasts, or wherever you get your

podcasts.

Welcome to Before Breakfast, a production of I Heart Radio.

Good morning.

This is Laura.

Welcome to the Before Breakfast Podcast.

Today's tip is to ask yourself what is sustainable.

Could you keep doing what you are doing for the long haul?

A steady, sustainable pace will take you further than a sprint that can only last for so long.

And the long run is where most things happen.

On my other podcast, Best of Both Worlds, my co-host Sarah and I recently took a question

from a listener who was taking up running.

She found it hard to get motivated when she couldn't run for very long.

Our biggest advice to her was to just slow down.

So many novice runners think of running as sprinting, which is impossible to sustain

for more than a little bit.

A slow, conversational pace is much more doable.

...