This year I am having a hard time tapering. I don't feel tired, or burned out, or excited for having more free time (it would not be free time anyway). For my first 2 marathons, I felt somehow ready to taper, and I tapered for 3 weeks. This time I am going to taper for 2 weeks (well, technically 15 days, since marathon is on a Monday). I did some research and turns out the only actual research (as opposed to people's opinion) on tapering (that I found) stated that the best taper is 2 weeks, with the first week of abruptly cutting miles (50% first 3 days, 75% the next 4), and then cutting miles even more the week after. This is the opposite of what I have been doing thus far, with a 20% 40% 60% mileage reduction over a 3 week period. What this means, is that this week was/will be heavy training: 10 miles with 8X800 @ 5:45-6:03, 5 miles easy (turned into 5 miles hard because I was soaked and cold and tired of the dirty looks I was getting from people who clearly thought I should be institutionalized for running in that kind of weather), 10 miles with 5@7:04, 5 easy miles tomorrow (hopefully easy) and then 20 miles with 15 @ MP on Saturday. And some swim bike in there, too! I hope my body will hold up. Last training cycle, around this time, but ITB was screaming and I conveniently ignored it (it worked). This training cycle I had some adductor pain and some hip pain, but they went away without me having to adjust my training. After last week's 20 miler @ MP, my heel started hurting first thing in the morning, and while running the first mile or so. Not sure what it is, as it does not fit the plantar fasciitis or Achilles' pattern completely (and it definitely is not a stress fracture, since the pain goes away with activity), so again I am choosing to ignore it. If I make it to Sunday, taper will take care of it, hopefully! Or maybe it is all gone already (it does not hurt now, yay!), or maybe it is a pretaper phantom pain.
Last night Chris and I did some upper body workout emptying our basement, which got flooded again. You'd think we'd buy a pump, but no, we are strong and stubborn. This time, the washing machine survived. I miss the sun and am looking forward to seeing it tomorrow. And I am very very excited to race that Boston race already! I am working on getting my brain used to my MP (my body is fine, but my brain is having a hard time getting used to the fact that I got so much faster since last year - my Boston planned MP will be at least 1 min/mile faster than last year!). I have sticky notes with my MP all over the house, and I can say that my brain is slowly opening up to the idea of letting us (me and my legs) going for that pace!
How do you taper for the marathon?
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10 comments:
Wow! Those are some great workouts...I am excited for you running Boston...
As far as tapering goes I have heard what you mentioned: Cutting your mileage the first week by 50% then 75%, etc. Its hard for me to follow something so strict and calculated like that, however. I think it is important to listen to your body and my taper is not usually so specific.
I love being first :).
Taper and me: I've run 15 marathons and always have tapered for 3 weeks, with the exception of Boston last year when I tapered for 19 days and for Tucson, when I only tapered for 2 weeks cuz I only had 8 weeks between that and my previous marathon in Portland. I truly think if you've been running hard and your body has been through the ringer for 16 weeks, a 3 week taper may be ideal. My mileage my be okay right now, but they aren't quality miles and I haven't pushed my body they way I should. I'm not backing off the miles until after this weekend, but I am NOT going for another 20 miles, that'll kill me I think. I hope to get about 44 this week, 33 next week and about 25 the following week, mostly at the beginning of the week. I don't know, I'm just winging it this time around...I'm actually looking forward to it all being over. Hahah. I hope you're coming to the Boston/birthday party afterwards, I'd LOVE to hear about your race, you are one of the fastest chicks I know running and I wanna live vicariously though you!! :) Have a really great rest of the week training...and btw, I have heel pain from time to time that I also just ignore!!
Durn...someone typed faster than me. Haha.
I'm one of those people who LOVE taper. So much free time. But I read somewhere (a couple places actually) that the longer you participate in endurance sports the shorter a taper you need. So going with 2 weeks vs 3 weeks is okay. I usually taper 2 weeks for IMs and marathons and 1 week for HIMs.
I read your blog posts and they make me wish that I would of started running in my thirties. You are such a strong runner:) You also have such a stamina and endurance that I have been dreaming of for the past year:) It sounds like you know your body and what it can handle as far as Boston is concerned. Good luck with the taper! Boston is just around the corner and I am getting excited for you:)
Okay, w/tapering b/c I think i remember you don't have an actual coach to ask/follow, i'd say listen to Jill, and SSB. done deal with that. and can't wait to hear how you ROCK it;-)
2 weeks should be fine. Drop out those easy runs but keep the specific pace ones for sure. :) You're going to do very well at Boston!
I think you'll be fine with the two weeks. I've done it both ways, three and two. I play it by ear depending on how high my mileage got and for how long during the training. The higher the mileage, the longer I taper.
As to the heel pain--first thing is the morning pain is classic PF symptom. Be careful with it.
Love that you have sticky notes all of your house with your MP!
I think a two week taper is fine. For marathons and IMs I do a two week taper, for halves that are A races I only do 1 week. I much prefer a 1 week taper. And I agree with you, I never find myself with more free time.
Good luck this last week!
In the past I always tapered 3 weeks, but the last couple of marathons, I am tapering less. This week I have 55 miles and then will cut back the mileage, but I will still keep some quality runs in the last 2 weeks. I think I prefer the shorter taper. This is a tough week - so far 44 of 55 miles done since Monday. So now I am getting excited to taper.
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