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

FINISH FAST

There are only 3 long runs left until Twin Cities!!!! Congratulations you have made it through the worst of your training. Most of you have your longest training run this coming weekend, then your taper begins. For these last long runs, try adding some speed to your last few miles of the run. Running the final five miles or so at your estimated race pace (or better, a little faster than) will help your mind and your body prepare to run at pace when you are fatigued. Another option is to pick up the pace for the last five or six miles, and then continue to pick it up even more every two miles. This teaches your body to increase its effort when you are most fatigued.

Next week: Taper Time!

Happy running,

Genevieve