The RunRunLive 4.0 Podcast Episode 4-358 – Q&A with Chris  (Audio: link) [audio:http://www.RunRunLive.com/PodcastEpisodes/epi4358.mp3] Link epi4358.mp3 MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - http://www.marathonbq.com/qualify-for-the-boston-marathon-in-14-weeks/ Well hello my friends and welcome to Episode 4-358 of the RunRunLive Podcast.  How are you doing?  We made it to February.  We’re on the other side of the equinox. The days are getting longer.  My training is going great.  I’ve been eating clean and I’m ramping up my miles for Boston.  I did a 1:20 step up on Sunday with a full 50 minutes of tempo at faster than race pace.  I did a hilly 10.5 on Tuesday and another hilly 10.8 on Wednesday.  I’m at close to 30 miles and I’ve got two more runs this week.  That’s good volume for me and my legs feel good.  I’m recovering well and nothing hurt.  Right on plan.  Today we have an interesting interview with a handsome, intelligent and compelling man.  No.  Not really.  Just kidding.  As I threatened I had my baby, future Neurosurgeon, Teresa ask me questions that you had sent in.  What can I say, they can’t all be great shows! Come o, we’re at episode 358 for heaven’s sake!  I get a gimme now and then. In part one I’ll focus in on how to execute a step-up run.  In section two I’ll share a piece that I wrote this week on how to tell your story on LinkedIn for my business blog.  Other than that it’s Friday night and I owe you a show! So let’s progress with alacrity before we freeze in this February evening.  … I’ll remind you that the RunRunLive podcast is ad free and listener supported.  We have a membership option where you can become a member and as a special thank you, you will get access to member’s only audio. I’ll also remind you that I have started raising money for team Hoyt for my 2017 Boston Marathon.  I would appreciate any help you can give.   The fundraiser is on Crowdrise (so I don’t have to touch any of the money) it goes straight to the Hoyts and supports acquiring equipment and supporting others who want to participate like the Hoyts do.  https://www.crowdrise.com/teamhoytboston2017/fundraiser/christopherrussell … Last week one of my runs was a 30-30 workout.  It’s a bit of a speed workout.  You warm up then you run 30 seconds hard, at 15-20 seconds faster than your 5K pace.  Then you recover for 30 seconds and repeat.  Do that 20 times and cool down.  It’s the type of workout that you should really do on the track, but the local tracks are all under snow right now so I did it in my neighborhood.  My neighborhood is almost exactly a 1K loop.  It’s sort of a slightly inclined 1K oval.  It’s good for this type of workout and my neighbors have long gotten over the fact that I’m THAT guy.  There’s a Montessori school at the end of road.  So I ran past the kids playing in the playground every 4-5 minutes.  I got out at lunch, to get some sun, so they were out playing in the snow.  These are little kids.  They were playing over the remains of a snow fort of some sort.  We got this weird ice-rain-snow-freeze that makes for some sturdy, crunchy snow.  I got these little windows of precocious organizational behavior as I ran by.  First time I passed they were trying to stop someone from destroying the snow fort.  There was a party that was actively pro-destruction and another that really didn’t want them to do that and a couple of moderators trying to find a middle ground. Next time I went by they had figured out some way to jump off or slide on the fort remains and now were working out the rules for doing so.  Much debate on the proper jumping and sliding protocols.  Next time they were all happily taking turns doing whatever it was they decided was the funnest thing to do, but since, apparently only one person at a time could do it, the moderators were now verbally enforcing who’s turn it was and how long they could go. No adults involved.  Just a gang of little kids on a snow fort.  And the