TAPER TIME

With your longest run behind you now, you may feel the most important part of your training is over. The taper over the next three weeks is actually just as, if not more important than your long runs thus far. There is some debate in the running world about what is the correct length and intensity of a taper. My information is by no means all inclusive, but what I have found successful in the past.

Many people are concerned that a sudden decrease in training will affect their race time, however a 3 week taper will not result in a decreased aerobic fitness if done correctly. The purpose of a taper is to maintain your aerobic fitness while allowing your body to recover from the stress of intense training, in order to be at its optimal functioning on race day.

Studies have shown that the decrease in mileage during your taper is important to restore glycogen, enzymes, antioxidants, and hormones to their level. This rest period allows your damaged muscles to repair and therefore strengthen. Your immune system will also recover at this point, preventing a cold or injury just prior to race day. Research has shown that with a good taper, performance can be improved by 5 to 10 minutes.

Most tapers are three weeks, immediately following your longest mileage week. Typically you will reduce your total mileage by 20% (from you longest mileage week) during the first taper week, a 40% decrease (from you longest mileage week) the second taper week, and finally, 60% (from you longest mileage week) during the final week before the marathon. For example, if you ran a total of 35 miles this week, your taper weeks will be 28 miles, 21 miles, and 14 miles. Some plans will show a decrease in mileage by only 10% each week, others will decrease by 30% each week.

Studies have found that while decreasing mileage, it is best to continue some speed and intensity during the taper. All of your runs will shorten in time and length, but your speed will generally be the same as you have been running throughout your training. It is still a good idea to add speed to the end of your long runs during your taper, and do your interval and tempo runs at the same intensity you have been doing thus far.

So enjoy the extra time you’ll have in your days over the next three weeks, but don’t relax too much, the biggest day is still ahead of you!

Next week: Zen running

Happy running,

Genevieve

TIME FOR SOME LSD!!!

Not the illegal kind, the running kind: Long Slow Distance. By far the most important training run for a marathon is the LSD run. These runs help prepare you mentally and physically for the challenge of race day. They also teach your body to store glycogen and burn fat. Not a bad thing, especially if you’re trying to shed the baby weight like me! This in turn allows you to maintain your pace on race day, and delay the onset of fatigue. It also strengthens your heart and leg muscles, building your overall endurance. I stress that last part again: the long run is meant to build your ENDURANCE, not your speed. This is not a speed run. You should be running roughly 2-minutes slower than race pace. In other words, it should be a conversational pace. If you can’t talk to your running buddy, you’re going too fast. This slower pace conserves glycogen and reduces the risk of injury.

Be prepared for some tough runs. I promise, at some point in your training, you will have a long run that just sucks. This is a good thing. It teaches you the mental toughness you will need on race day to persevere through the pain and cross that finish line. But to avoid too many of these bad runs, be prepared. Get a good night’s sleep before your long runs. Stay hydrated, not just during the run, all the time. Have fuel (Gu, Hammer Gel, Cliff shots, etc.) and don’t run on an empty stomach. Don't do a hard workout or lift weights the day before. And don’t increase your long runs by more than 10% each week.

Lastly, and just as important, the long runs are your dress rehearsal for the race. You will learn along the way what breakfasts to avoid, what socks keep your feet dry, which shorts chafe your inner thigh, and how to plan your potty breaks (trust me this is a must!) Never, ever, ever do something on race day that you haven’t tried out on a long run.

Next week: Fartleks

Happy running,

Genevieve