I started training for the Houston Marathon in October and am excited to say it is exactly 2 weeks from yesterday! Wow, I can't believe it is finally here!! As of last week I am officially in my taper weeks. What that means is the last 3 weeks you cut mileage so that your body can rest and recover from the many hard weeks of training. Too many runners freak out about decreasing in the final weeks without realizing it is rest more than work that makes you strong. Studies show your aerobic capacity (the gauge of fitness) doesn't decrease during these final 21 days. Athletes who taper have an average of a 5-10 minute faster marathon (10 minutes less of running, yes please!!) It is time to chill, the goal of a taper is to decrease fatigue instead of making any physical gains. I was clicking around Runner's World which is the source of this information.
Before you close out thinking, I am surely not going to run a marathon, stick with me. A taper is important for shorter races it just doesn't last as long.
-Half Marathon: Keep your long run the weekend before to about 8-10 miles and cut distances in half the week leading up to the run. Begin carbo loading about 3 days before the race.
-5ks to 10 milers: cut distances in 1/2 for 3-5 days before the race. Carbo loading is not necessary for these races.
-Any speedwork done in the week before the race should be kept to a third of your normal distance
OK, back to the marathon taper. It is broken down into each of the three weeks, with each week significantly cutting back on work and increasing on rest.
3 Weeks to go:
-Your total mileage should be cut by no less than 20%. My training consists of 29 miles (5 mile, 8 mile, 4 mile and a 12 mile with a cross-training of a relaxing yoga)
-All runs should be kept 1/2-1 minute slower than marathon pace
-Avoid any speedwork or hilly courses because it causes muscle-tissue damage
-Mentally prepare for problems that can arise mid-run and how you will deal with them such as starting too slow/too fast, a pesty pain arises, you get a side stitch. Have a plan of action so you are not caught blindsided.
-As far as nutrition, focus on proteins to help recovery. The previous week was the longest week of training, so focus on meats, eggs, eggs and dairy-approximately 75-100 grams a day
-Load up on vitamin c, you don't want a cold this close to race day
-I bought new shoes this week to get enough mileage on them to break them in. Look at your pair are they showing wear? A tennis shoe lasts 300-500 miles (most run that prior to this week)
2 Weeks to go:
-Mileage drops to 1/2-2/3 of your longest week of training. I am in this week and my plan is 21 miles (4 miles, 6 miles, 3 miles and 8 miles)
-This is the time to set goals for what you want. Setting multiple time goals can help you leaving not feeling disappointed. I like setting general goals such as not walking, finishing strong or just crossing that finish line
-Yes, you are running less but don't cut calories. Your body still needs the fuel to repair itself. Stay away from the scale, many gain a few pounds in tapering but it is needed to get you through 26 miles.
-Eat foods high in saturated fats such as nuts and fish in canola oils.
-Stop any weight training you have been doing in training. It won't help any and can lead to an injury
1 Week to go (2 weeks ago you ran 20 miles in a single run-this week you won't run that all week):
-Training has little effect this week, these runs are more for your head and nerves. No run should be more than 4 miles (I am doing 4 miles, 3 miles and 2 miles)
-Some people like to do 2 miles on Thursday and rest until race day and others move that 2 miles to the day before to stretch their legs-I like sitting and resting the day before but it is a matter of preference.
-Do breathing exercises and stretching to calm your nerves. Remind yourself of the weeks of hard work you have put in and how ready your body is for this.
-Minimize work and family stress as much as possible.
-The entire week should be about carbs with the last 3 days being vital. Shoot for 60-70% of your calories coming from carbs. That's right, enjoy pasta, potatoes, fruit, rice and cereals-even sweets can do (again, don't check the scale!!)
-Lots and lots and lots of water. If you aren't going to the bathroom frequently, you haven't had enough
-With the increase in water, your body needs an increase in salt. Snack on pretzels or popcorn throughout the day
-Don't do anything-a rest week doesn't mean you have the spare time to clean the rain gutters or wash your dog. Rest means rest
-Don't try anything new-no new foods, drinks, shoes, or sports
-Stop with cross training in this week
-Unless you are used to them, now is not the time for a massage. Save it for after the race. A massage can leave you with a soreness and a bruised feeling-not fun to try to shake on a 26 mile run
-You can't under-do, you can only over-do!!
Final hours:
-Have everything laying out the night before so their is no stress in the morning
-2 hours before have a light breakfast (oatmeal, bagel with peanut butter) with foods that you have had during training
-1 hour before drink 8-16 oz of a sports drink
-25 minutes before, walk around and light jogs to stretch out
