Taper Time
Brennan Liming
21SEP2008
Fall is quickly approaching. The temperatures are beginning to cool down, and the days are getting shorter. It’s taper time! For those of you who have a marathon or half marathon scheduled within the next month or two, this article pertains to you.
Taper time is not the time to try out new things, whether it is nutrition or training techniques. You may feel that if you fit in just one more workout or long run, you will do that much better in your race. You may feel antsy during these last few weeks. Resist the urge to go out for a run. Now is the time to rest both your body and your mind. You have done the work, and now you can look forward to race day!
Three Weeks Out
The last 3 weeks before a marathon (or 2 weeks prior to a half marathon) is the time to reduce your workload. Three weeks out, your mileage should decrease by approximately 25%. Two weeks out, the decrease in mileage should be around 50%. However, you should still incorporate some speed into your runs at reduced mileage. Maintaining the quality of your workouts will allow your muscles to remember how to run fast in your race.
If weight lifting was part of your training regimen, you will want to ease off of this during Taper Time. Just as you are cutting back on the number of miles you are running, you will want to reduce the number of sets you are lifting. During race week, I recommend eliminating lifting altogether. You will want to everything you can to have rested legs on race day.
In regards to nutrition, I would load up on carbohydrates a few days out from race day. Again, don’t try anything new, but simply ramp up your carbohydrate intake slightly. Now is the time to go to the race website and become familiar with the types of fluids and food the race organizers will provide on race day.
Little aches and pains are a normal part of the taper process. Obviously, if the pain persists, inform your doctor and coach. The last few weeks before the race is the time to get more sleep. Let yourself relax and enjoy the last few weeks before the Big Day!
The Day Before
Upon arriving at the race site, you will want to become familiar with the course. You might have already checked it out on-line, but it is always better to actually see the course in person. However, the day before the race is not the time to walk all over town. Stay off your legs as much as possible, with the exception of a short, easy run of 2-3 miles. Following your run, do 4 strides of approximately 100 meters each. These strides will loosen your legs for the race.
Race Day
The big day is finally here! Get out of bed in plenty of time to eat a good breakfast and relax for the start of the race. You will want to eat something that is easily digested. My recommendation is a bagel or a few pieces of toast with peanut butter. I also eat a Powerbar 10-15 minutes before the start of the race. Arrive at the race site early to allow for ease of parking and locating the start line. I would jog 10:00-12:00 easy, and end this warm-up no more than 15 minutes before the start of the race. Get a good position on the line and stay loose. Don’t stand around on the line, or your muscles will tighten up.
Now is the time to run a great race and put all your hard work to the test! Good Luck!!