Posts Tagged ‘taper’

10/19 Easy 4 Miles AND Week 2 Training Checklist

October 19, 2009 Leave a comment

1 loop around the park.  About 40 degrees, wore full warm ups, want to stay warm out there, and healthy.  A lot of people seem to be getting sick.  Felt good physically.  I took yesterday off and everything was rested.  Knee has “snapped” back into place, or whatever it does to feel better.  Groin is still not 100% but much improved.  Inner and outer thigh strength will be a focus during the next marathon build up.

I decided 10 minutes into the run today to throw in a couple Marathon Goal Pace miles.  I was running around 8 min pace and dropped it down to see how close I would be to guessing right.  There are 1/4 mile marks around the park so it is easy to gauge pace.  1st mile was pretty flat, 7:15, right on it, next one was uphill, 7:35.  It actually felt a little harder then I expected, but I wasn’t mentally prepared or dressed for any kind of workout.

I wore my new Brooks and for some reason, decided to wear a pair of sock I never wear, mini crew socks, that barely come over the heal.  The combination of brand new shoes and too short of socks allowed the heal of my shoe to rub my left achilles into a bloody abrasion. I should know better 🙂  No worries though, it’ll be fine in a couple days.

It’s 2 WEEKS TO GO until NYC Nov 1st!!

Here are a few pointers taken from Runners World Bob Cooper’s article “It’s Taper Time”

Week 2 is a transitional period. You’re halfway between the agony of your last 20-miler and the ecstasy of the marathon. Rest truly replaces training as the most important element of your race preparations, and race strategizing takes on increasing importance.

Training Checklist
1. Your mileage this week should be about half to two-thirds the amount you ran during your highest mileage week.
2. Almost all running should be slow (11/2 to 2 minutes slower than marathon goal pace) except for 2 miles run in the middle of a midweek 4-miler at marathon goal pace. “Even this small amount of goal-pace running is important because it physically and mentally reinforces the pace you want to run on race day,” says Finke. “This follows the rule of specificity–simulating as closely as possible what you hope to do in competition.” It’s also fine to throw in a few 100-meter strides after one or two workouts just to help you stay smooth and loose.
3. Weekday short runs should not exceed 4 miles.
4. Your longest weekday run should be 6 to 10 miles.
5. Your weekend long run (1 week before the race) should be 8 to 10 miles. Any longer and your muscles may not be able to fully rebound before the race.

Mental Preparation
6. “Set multiple goals so you won’t come away from the race empty-handed,” says Hays.
“Set three time goals– ‘fantastic,’ ‘really good,’ and ‘I can live with that’ finish times.” These can each be separated by 5 to 15 minutes.
7. Set general goals, such as not walking, finishing strong, or simply enjoying yourself.
8. Check the race Web site for race-morning particulars such as start time, and work out the details of how you’ll get to the start on marathon day. Logistics you’ll want to consider: where you’ll park; how early you want to arrive (an hour before start time is ideal); where you’ll stow your gear during the race.
9. Also check the race Web site for the course map and study it.
10. If the race is local, drive the course or run key sections to make it easier to visualize between now and race day.

Nutritional Needs
11. Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal.
12. Even though you’re running less, resist the temptation to cut way back on fat. A reasonable proportion of dietary fat (30 percent of your daily calories) is beneficial because it can be accessed as a backup energy source when stored carbs are used up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious “wall.”
13. Eat foods that are high in unsaturated fat, such as nuts or fish cooked in canola oil. Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream.
And Don’t Forget
14. If you’ve been lifting weights as part of your training program, stop. Weight training at this stage of the game can’t help your race, but it can sap your strength or cause an injury.


Today–Rest; Tomorrow–Running Last 11.2 miles of NYC course!

October 9, 2009 Leave a comment

Today I am resting after a tough workout on Thursday. Doing a lot of treatment on my aches and pains. Icing, ultrasound, compression, massage, and icing, and oh yeah, did I mention icing 🙂

Depending on how I feel tomorrow, I may go extra once in Central Park, maybe 15-16 total. Starting at the base of the Queensboro Bridge at Mile 15. I did this same workout last year, but started at mile 16.5, on the Manhattan side of the bridge. I’ll give a report tomorrow, stay tuned.

Queensboro Bridge NYC Marathon

Queensboro Bridge NYC Marathon

10/1/09 30 Days to go

October 1, 2009 2 comments

Taking day off today from running. I will hit the gym for a quick lift and some cardio. Hip/groin feels a little tight from yesterdays workout. Iced this morning. Rest will do me good. Tomorrow just a light jog with a 3 minute hard effort to deplete glycogen stores.

I purchased the NYC Bus Tour Tickets yesterday for my Dad, fiance and myself. I think it will be a cool experience to show them where I run. It takes 4 hours, so at least I can say I’m faster than the bus tour 🙂 It will also be a good focusing session to see and imagine the race at different points. I hope it is fun and relaxing. I’ll will take some pics and report on it after.

October is here. Seems like it took forever but so fast at the same time. The shape I am in now is the shape I am in. There is very little any workouts or long runs will change. They are mainly for confidence and to stay tuned up.

One thing I learned this year is that the marathon taper should be a cut in mileage but NOT intensity. Continue running your easy runs at the same speed, continue doing workouts, but decrease the length of both.

For example, Nate and I have been doing workouts like 6x5min tempo, 1 hr run easy, 6x5min tempo. Now we won’t drop the tempo out, but reduce it to 4x10min next week, then 3x10min tempo, then in the final week Tuesday 4x4min tempo. So we still feel sharp, but rested at the same time.

I think a lot of runners make the mistake of not tapering enough for fear that they will “lose their edge”, or “forget how to run”, or “wasted their training”. The truth is a proper 2-3 week taper is AS important as the previous 20 weeks. (more on this later)

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