The RunRunLive 4.0 Podcast Episode 4-411 – Katy Sheratt – CEO Back on my Feet (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4411.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Hello, my friends and welcome to episode 4-411 of the RunRunLive Podcast.   Like I mentioned last week 411 and 412 are out of order due to the forecasted recording sequence being different than the actual recording sequence and me not wanting to go move files around.  But, I know you, you don’t care about such things.  You care about important things like running past your house at the end of a long run to pick up that last .003 miles because you’ll be damned if you enter 6.97 miles into your log. Today we have a very good interview with Katy Sherratt who is the front person, the leader, for Back on My Feet.  This is the organization that helps homeless individuals by leveraging the transformational power of running.  We have spoken with this organization before.  We have history.  I was so fascinated by their program that I chased down the initial leadership team for an interview back in episode 89, which would have been 10 years ago, and then interviewed one of their recovering addicts in episode 167.  So, if your interested we’ve got sample points in the life cycle curve of this program from its birth to where it is now.  It’s a testament to how effective and resonant the program is that it grew from that nascent good idea of one runner in Baltimore to the professionally managed, multi-city, international manifestation of today.  And, I was interested to ask Katy about that progression.  Katy is a professional and you can hear the media coaching in her responses, but I think I did a good job of asking the questions that I truly wanted to understand.  … My training is not going great.  I’ve still got this troublesome high-hamstring tendinosis that is really curtailing my ability to push the pace or climb hills at pace.  It’s fine until I load it then it screams back at me.  I’m currently working through the best way to re-hab it.  That being said I have been getting some good volume in.  I’m trying to get 2 longer runs of 8 – 10 miles in during the week, then get a bike ride in on Saturday, then go longer on Sunday on the tired legs.  But, it’s a bit unstructured and I a feel a bit adrift. It’s getting hot and humid up here and the bugs are out.  This makes trail running a bit less enjoyable. I tweaked it Tuesday night and I’m limping around a bit right now.  It was a hot night.  There is a summer race series that many folks from my club run in near my office so I decided I’d run over to the race, run the 5k with them, then run back. Jogged over, it was about 4 miles away.  That was ok, a nice easy warm up.  Then I lined up for the 5K.  No big deal.  I just kicked it off at a solid tempo pace and felt pretty good.  Clicked off the first mile at around a 7 minute mile, working hard but not killing myself, it had a lot of downhill.  Then the course climbs a little hill over a bridge, over the river, and as I was leaning into the hill something tweaked in my left hamstring. I didn’t stop running but I slowed down to a pace where I wasn’t loading the hamstring and limped it in.   Got passed by a lot of people in the 2nd mile!  Had to get a ride back to my office.  2 days later and it is still noticeable sore.  So, looks like I have a new project. … I listen to a lot of history podcasts.  And when I find a new one, I typically start at the beginning and listen through until I’m caught up.  The interesting thing about this to me, is the pattern.  There’s this arc to a successful podcast.  They start out as tentative and unsure of themselves. Then they start to get positive feedback and they find their stride.  They comment with amazement on the 100 listeners, then the 1,000 listeners and the 10,000 listeners.  Then they start to think that this could be a fulltime job for them and they start to look for reven