Since I have blindly followed the FIRST plan during my first marathon training cycle, I have not put too much thought into tapering and just followed what those guys had in the plan. This time around, I kinda sorta made my own plan, based on FIRST, which means that I had to figure out how to taper.
Here is how my plan looked like, on average:
M: 10 miles with 3-4 miles speed intervals;
W: 8-10 miles with 3-6 tempo (3@ 5K or less, 4 @ 1oK or less, 6@ HMP or less) OR 10-12 MP;
Th: 4 miles recovery on trails;
Sat: 13-22 miles progressively faster during training cycle. ( actually I ended up doing 6 20-22 milers!!)
On top of running, I managed to squeeze in 15-45 miles biking, and/or 2-5 miles swimming, as well as 2 weekly sessions of core and strengthening.
I did some research on line re: tapering, and have learned that:
1) marathon taper should be 3 weeks long (check!)
2) marathon taper should focus on decreasing mileage rather than intensity; intensity should not change much (check!); not doing speed work/fartlecks during taper leads to loss of fitness.
3) one should decrease mileage by 20% 3 weeks before marathon, 40% 2 weeks before the marathon, and 60% week of marathon; The decrease should be based on the peak marathon mileage (e.g., 46 miles for me).
4) carbo loading is not a requirement IF one takes calories during the marathon. If one wants to carbo load, simplest way is to warm up and than run a 6 min interval followed by 30 sec sprint 2 days before marathon, and immediately follow that with carbs; also, try to eat mostly carbs these 2 days before the marathon (this is from M Fitzgerald, Cutting Edge Running).
5) self care is very important: minimize stress, eat well, sleep a ton, visualize, think positively, you know the drill!
6) no strength training during the week of the marathon.
I did not find much info on tapering the cross training, but the folks who create FIRST were nice enough to email about this. Their advice was to decrease time spent cross training during the last week only, and use a lower gear for the bike workouts.
So I am planning on keeping my workouts as they are, and just decreasing the mileage based on the rule in #3). I'll do a 15 miler with 14 @ MP this weekend, than a 10-12 @ MP next weekend, and run a total of 12-15 miles the week of the marathon. I'll keep the rest of the workouts as are , so I will have speed and tempos even in the week of the marathon.
I tend to completely lose my appetite during taper, and also I tend to get sick (I have a mild cold now). I am very calm about this marathon, which is different than how I was last time, but I think it's because I don't put that much importance on it. Whatever will happen will happen. I am going to Boston any way. I absolutely loved the training, and the race is just the prize, a chance to run hard on fresh legs, an take myself a bit outside of my comfort zone if I so feel during that day.
What works for you during marathon tapering? What does not? Advice? Thoughts? Bring 'em on!!!
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Due to a math error (oops...I actually am really good at math) I ended up running 11 miles on Monday, with 8X800m @ 6:20-6:24 (1:30 RI between sets). Easy! Really! I love the track! But, my legs felt weak (not sore) today, and my 15 mile hilly bikeride seemed hard. My legs are begging for rest, so I need to listen to them! I feel fresh mentally, which is very different than how I felt during my previous marathon training cycle, when I was ready to taper. What can I say, I can't get enough of this running thing!
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16 comments:
Enjoy the taper!
Have you heard of the Yasso 800s?? You do 10 x 800 on the track three or four weeks out from the marathon. (You did 8--close enough, b/c you took less rest then the 3 min recommended). The average finishing time of your 800s as the time of your marathon (supposedly). For example, an average of 3:20 would put you at a 3 hour 20 min. marathon. According to the Yasso 800s you should be able to do a 3:11... :)
Wow, when you lay out your training schedule like that you did alot of running and cross training! Sounds like you are sooo ready for this. that's great you did 6 20ish milers. I didn't follow the taper rules. I only tapered for two weeks and because I got sick (not mildly) I had to totally cut back on intensity and mileage. I hope this doesn't affect the race too much.
Maintain that calm attitude girl! happy tapering.
I am so impressed: you followed FIRST diligently. Me, eh, not so much. I tried, but work and life got in the way. I uysually got the three workouts in, but, for example this morning I just didn't have the time to run 10 miles at MP before work. So I did a modified tempo run. And I haven't made all the 20 milers; changed a couple to 15 milers, but I will try for 20 next weekend.
I haven't worried about the taper either. My taper will have more to do with what you suggest: lower stress, eat right, sleep well. Although I am terrified of twisting an ankle or stubbing a toe now.
And your stoicism on your time is admirable. I, too, am not worried about Boston -- because I won;t be going. My goal time is 3:30, which will be a push. For BQ, 40+ male needs a 3:20, and even if I have a really good day, probably won't happen. So I agree. Curious to hear your thoughts on FIRST vs. other regimens.
your taper plans sound well laid out! nice job on that track workout monday, overachiever! :)
races are much better when you don't get all worked up over them. i'm *finally* starting to chill out about nyc. yes, you can have goals, but you don't need to obsess and worry about them like i have been! lol.
Nice taper tips, I'm saving these. It always feels like the taper is all about staying sane, not overdoing it, not under-doing it. I think keeping some intensity via some shorter speedwork is a great idea. My only other thought is try to do workouts that build confidence, some difficulty but not too much. Physically you can't really improve much at all during the taper but mentally you can sway all over the place, at least I can!
awesome post and a lot of it i have been doing this time :) yay!
i feel so much better this taper, its like night and day. just calm and not all freaked out/anxious like for eugene... hopefully it will pay off. i am SO excited for your race!!!! you have worked so hard and will have a great race. that 2nd marathon is nice, since you know you can run 26.2 already :)
I love me the taper, when it isn't making me go crazy. enjoy the taper and thanks for the info.
i hope to be as strong as you next time! you have helped so much with all your details and support. enjoy the down time before the big day!
I think you have a great knowledge base in terms of what you should do to be ready on race day. But I think the most important thing is the way you have prepared for the race. You are definitely ready for a good one and if the weather cooperates... look out.
Take care and rest well.
You have trained AMAZINGLY this cycle, and I am seriously excited to see what happens come race day. And wow, you really have a great attitude about the race too! Such a winning combo! :)
A-M, I think you are in superb form to run an amazingly fast marathon.
Having read your blog the last couple months, seeing how your form has come on and - more importantly - how your thinking has been expanded to some new possibilities, I think you are on the cusp of an amazing race.
Given you have no pressure since, as you say, you are going to Boston whatever happens, I believe you should seriously think about running without a watch (or at least taping it over so you can't read it) and running purely to feel.
You know your body and your pace well enough now to calibrate and I think you may find the absence of all numbers means you won't "freak out" when you see how fast you are going.
In any event, cannot wait to read the race report!
Cheers, PB :-)
I think your taper plan is pretty solid! I think you're very mentally prepared for this marathon, which is so very important. You should do very well so just stay confident. Have fun with the rest of your taper!
Good luck with the taper!
You sound so mentally strong and ready and prepared for this marathon, you don't need too much advice! The only thing is to have fresh legs on the morning of the marathon...I make that my biggest priority!!
Enjoy the taper! This is my race week, so pretty easy running now.
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