The RunRunLive 4.0 Podcast Episode 4-449 – Your Spring Nutrition Plan  (Audio: link) audio:http://www.RunRunLive.com/PodcastEpisodes/epi4449.mp3] Link MarathonBQ – How to Qualify for the Boston Marathon in 14 Weeks - Intro: Hello my friends and welcome to episode 4-449 of the RunRunLive Podcast.  Are you hungry?  Are you feeling a bit porky after this long winter of our discontent?  Well that’s good! Because today Rachel my nutrition coach and I talk about how to tackle that spring nutrition plan.  The do’s and Don’ts and some simple things that can lead to success.  In section one I’ll walk you through a long tempo run.  In section two I’ll talk about tall birds stabbing frogs.  It’s been an interesting couple of weeks since we last spoke.  I was supposed to be wrapping up two weeks of hard training this week with another 3 hour long run today.  But, I seem to have tweaked something in my left knee running hill repeats last night.  That’s the danger of doing high effort, high impact workouts on tired legs.  Eventually something gives up.  The benefit is, if you get through, you have a big improvement in your fitness and your capacity to race.  If you get through, that is.  I was hoping to get through this week and hit all my workouts, but the old body is talking to me.  It’s telling me that I’m not stretching enough, that I’m doing too much too fast and I’m not giving myself enough time to recover.  It’s been challenging because my job is taking up too much time.  Time in the mornings.  Time in the evenings.  That I would normally have for training.  I don’t complain (much).  I focus on getting the workouts done. But this leads to two things that raise the risk of injury.  First is the weather.  I can’t control the weather.  And I do believe there is no such thing as bad weather, just soft athletes.  But, this means I’m throwing some extra work at my body having to deal with the snow and ice on the trails and the slippery roads.  Second, because by the time I get out to do my workout it’s late and I’m emotionally drained.  That’s important, because for these bigger, harder workouts you really need to be able to bring your mental ‘A’ game.  The quality of the work suffers.  I’ve been skating on thin ice, (pun intended), for a few weeks now and it caught up with me.  I don’t think it’s serious.  There’s nothing swelling or aching.  Just a sharp pain when I put weight on the flexed knee – think lunge mechanics.  So – instead of my long run today in the freezing rain, I’m talking to you! Had a great email from an old friend of the show yesterday.  Those of you who have been with me for a while might remember who did all the running parody songs.  He told me that someone with another running podcast had found the old songs we made and interviewed him.  I remember running in Seattle with him when my wife and I were out there on vacation, maybe 2013? I told him I had just watched the Rockumentary on YouTube and had a new song idea for him.  It’s to the tune of “All the Young Dudes” – but the parody would be about a runner who left some gels in their gear bag in the trunk of their car and the gels exploded all over their running stuff before a race. It’s called “All the old Gu’s”. It would go like this: All the old Gu's,  Stuck in my shoes, Banana Gu's,  Stuck in my shoes,    It’s a guaranteed hit.  The weather is turning here.  We’ve got a bit of melt.  This means the trails will go from snow, to ice, to mud, alternatively until the end of April.  I’ll be honest.  I’ve been getting the anxiety as much as everybody else during this house arrest.  There are some days where I just don’t want to show up on Zoom or talk to anyone.  These long days where basically all I do is roll out of bed, work all day, go for a late run, read for a few minutes, fall asleep and do it all over again feel like a treadmill.  By the time I get back from my run it’s after 8:00 and I’m asleep by 10:00.  On a positive note the days are getting luxuriously