Every runner is different, from shoes to pace, nutrition, and training plans. But almost all marathoners know the importance of tapering before race day. Whether we hate it or love it, it’s a part of our sport that we just accept and adhere to.
Since I’ve become a runner, my relationship with tapering has become more and more ugly. My first marathon I welcomed the rest and though I was really nervous, I was thankful for a break before the big day. I used the time to catch up with friends, do some light cross-training, and focus on school. On the weekend of my first full marathon, my best friend Katie went to Sports Basement to put together a “Good Luck Goodie Basket” for me. She asked their staff for all things running, loaded it up with GU, Joint Juice, Magazines, the works. As a sidenote- she still makes these for me for every marathon, I’m sure she’s got to be getting sick of it, but it mentally prepares me for Race Day. Anyhow, the guy at checkout insisted that she direct me to tapermadness.org- asking if I’d gotten stir crazy.
I checked it out, and I have to say, you all should too. It’s amazing to me how difficult it can be to NOT run, to just relax and chill out.
About a year later, I ran my 2nd marathon. My sister was in town, so we spent a ton of time sight-seeing, eating, pedicure-ing, etc. I have to say that was a perfect way to stop my crazy “what if’s” out of my mind, but they were definitely stronger than the first. In preparation for my 3rd, 4th, and 5th marathons, the insanity worsened, I obsessed, stayed up late researching running tips, training tips, other races, shoes, anything on the internet. Most recently I found myself organizing my sock drawer for the first time in my life, vacuuming, cleaning out the refrigerator, you name it.
I’ve heard mixed reviews from all of our twitter friends-
“the taper is the worst part of training!”
“I enjoy nice and easy runs prior to the race”
“I typically hate tapering but will not be hating it this time- I have a plan”
“Right now I LOVE tapering, in about a week, not so much”
But this I know- you SHOULD taper, for at least 2 weeks before the race. Cut back on mileage, reduce speed training and really intense workouts, and let your body recover. Use the time to do something you’ve missed while you’ve been training so hard: read a book, go to the movies, SLEEP, whatever it takes. Your body will thank you when you power through the finish line in 2 weeks…
And for those of you who have figured it out- PLEASE share the secret to a happy taper, I could really use the help!
Nice blog. I just started my taper for SF this week. I was told that I should have started 3 weeks out, today. I was also told that my 20 mile run on Sunday wasnt very smart, 2 weeks from race day. This is my 5th marathon since Sept and Im still trying to figure it out.
Im running my first half. This “taper” business is making me very anxious. I feel like I should be doing more. I know this time will make me stronger for Sunday but it is very nerve racking. I don’t know what to do with all this energy when im supposed to stay off my feet and recover.
I find tapering works better if it is done gradually. Two weeks prior to the race I will maintain the mileage with the exception of the Long run, which I cut in half. All runs will become easy runs. In the week prior to the run I will taper the mileage. 4-5 days before the event I will do one run where I will hit race pace or slightly faster for a portion in the workout. This is to maintain sharpness. Unlike others I like to get a fairly solid workout the day before the race. This workout isn’t truly hard but it is one to get the blood flowing. I find I am shaper at the start of the race and legs are ready to go from the start.
Tapering works just fine for me. I am actually loving it!
How can i donate to assist Japan?
I am so unhappy about what took place in Japan with the earthquake plus tsunami and I really want to assist all of them through donation.
Does any individual find out an internet site or anything which you could donate to assist Japan?