Back in December, I received a random email asking me to be one of the “expert” coaches for the April edition of “Ask the Experts” in Runner’s World. I was very excited, as I had only been published online in RW and a few other publications until now. The question was as follows:

“What should my weekly mileage reach before I can start spring speedwork?”

My original submission was a long paragraph, and there was much back and forth with the editor until we agreed upon the final submission below:

Gradually increase your mileage for at least two months until you are logging 15 to 20 weekly miles in three to four easy runs. This mileage base, ideally accompanied by twice-weekly strength training, will allow you to begin speed-work with minimal injury risk. Even still, ease into faster running with a few weeks of fartlek (unstructured pace pickups) before tackling tempo runs and repeats. Also, never do speed-work more than twice per week, always separated by recovery days, and refuel within an hour of your efforts to maximize speed-work rewards. 

–Claire Shorenstein, R.D., is a dietitian at Montefiore and an RRCA-certified coach (thefightandflightresponse.com) at Manhattan’s Physical Equilibrium (www.physeq.com).

As you can see, what ended up in the actual magazine was much shorter than above, and did not include the sentence on nutrition, but I am still VERY pleased to see my name in print!

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Have other training questions or looking for a NYC-based running coach or registered dietitian? Shoot me an email at thefightandflightresponse@gmail.com to find out about the various services I offer. 

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