Tapering?

meerkat70

I'm doing my first half next Sunday. So, this taper business.... Don't really know what I'm doing, and getting lots of contradicatory info from various sites and programmes.

I'm about to go off and put in a longish run (8 miles, I think). Then I thought I'd do 4 miles tomorrow, 6 on Tuesday, 4 on Wednesday, 3 on Thursday, and maybe a gentle 3 on Saturday, to keep me loose. Does that sound about right? (I'd been doing 2x6, 2 x 3 or 4miles, and one long run, prior to this week.)

Will it be ok to carry on with stuff like cycling, rowing and weights alongside this? I'd normally do this, but not sure whether I should or not this week?

ambeer2

Hi there! First of all, congrats on your huge weight loss accomplishments so far. Second, great job on doing a half! I hope to do one one day, too. I just finished my first 10K last weekend and plan on a 15K in November and maybe another 10K thrown in before. My goal is for a half maybe next year, probably the Rock n' Roll series.

In my experience thus far with tapering, it seems like you are right on track. If your race is Sunday, I would not do anything physical at all on Friday or Saturday. Do a short or tempo run on Thursday. Any runs between now and Wednesday I'd say can be whatever you like. You should have done your last long run in your training yesterday or today, so I would suggest not increasing your mileage any further.

Have you checked out any of Hal Higdon's training plans? I would look into what his schedules are like. I plan on following his for my 15K, but previously did a version of my own training combined with a lesser-known running coach for my 10K, and then I did Shape's 5 Weeks to a 5K for an 8K earlier this year.

Good luck Sunday! I'm sure you'll do great.

meerkat70

Thanks Ambeer!

I followed Hal Higdon's novice 2, but got to half marathon distance using it about 6 weeks ago - so I've been pootling along and cobbling together a few other bits and pieces since then.

Problem with his novice schedules is that they still have you increasing mileage the week before, so the taper is quite short and sharp - whereas, I've been gradually coming down from 13.15 miles.

But yeah, I'm a bit out on a limb because I was better at sticking to the programme than I thought I'd be (I'd built in extra time for things like being too scared to try the long distance, and being a lazy moo, but in the end didn't need it! :-) )

IronSmasher

If you can do an 8 off the bat, and call it 'longish', then I wouldn't worry about it.

Is there anything you wished you prepped differently for your last race?

meerkat70

IS, no, I think I always feel I've done as much as I can when I hit a race. I'm still a pretty big girl, and I feel good just getting round these circuits, to be honest. I've always felt proud when I finish, and I've been happy with the slow time improvements on my 10ks. So I guess what I'm saying is 'I've done what I can, and I'm ok with leaving it in the hands of my training programme'.... :-)

ambeer2

Problem with his novice schedules is that they still have you increasing mileage the week before, so the taper is quite short and sharp - whereas, I've been gradually coming down from 13.15 miles.

But yeah, I'm a bit out on a limb because I was better at sticking to the programme than I thought I'd be (I'd built in extra time for things like being too scared to try the long distance, and being a lazy moo, but in the end didn't need it! :-) )

Lazy moo, that's a cute phrase! Think I'm gonna steal it. Well, you have more running experience than I, so just do whatever makes you feel comfortable! For my last race, I was trying to carbo load the night before (I frequently don't get enough carbs for running probably, but I follow more of a high-(good) fat diet than high-carb and it works for me), and my boyfriend was looking at me like I was insane. I kept watching the clock, piling more food into my mouth to make sure that I was cutting myself off 12 hours before the race with my big meal. I ate more than I was even hungry for, just so I could follow some sort of "plan." Well, as predicted, I was nearly late to the race because ... ahem ... that food cycled through my digestive system pretty quickly. Haha.

Aperture_Science

Tapering is 50% mental 50% physical.

To me your plan sounds spot on, exactly the type of thing I do for a 1/2 (except I have a lie in and don't run on Saturday).

Eating, try nothing different except for Friday and Saturday eat at about maintenance. Carbing up... well the jury is out an that one but hell it's about the only chance we get to eat some carbs without guilt so stock the hell up. I shun pasta (although many love that stuff) and like ice cream as my carb fuel. or pizza (but no beer).

Mental side: This week your body WILL play tricks on you, you will feel niggles and aches that were not there last week. This is the running fairy playing tricks. Ignore her!

meerkat70

I can't do pizza, tragically, as my running bod *hates* cheese for long runs (upsets my digestion).

Thanks for the tips, AS, I really appreciate the reassurance.

I'd better get off my bottom and go do that run now, before it gets too late!

IronSmasher

I think the fact that there are so many conflicting arguments should give you confidence that perhaps at this late stage that it doesn't really matter so much.
I think when your goal is having fun, taking part, and achieving personal times at an event like that then I would prioritise staying injury free now that you've put in the prep work.

Everything I've heard from elites is that it's been a long trial and error process on their part to see what works for them.

BrianSharpe

Your taper looks pretty much like what I did.

Nothing you do now will improve your fitness for the race it's more a matter of staying loose while reducing your fatigue levels in advance of the race. I'd cut back on the weight training and do none in the 3 or 4 days days before the race.

If you find yourself feeling a little out of sorts (not uncommon when tapering) go for a nice long walk or spend some extra time stretching, low intensity stuff can help take the edge off.

Have fun.

ixap

When in doubt, I say do less for the taper. You can't do much to add to your fitness at this point; you can only add to your well-restedness. Your taper schedule is about the most I'd do for the week before the race - I def. wouldn't do more than that, and if you feel extra tired or sore at any point, I think it would be fine to skip or shorten any of those runs.

pucenavel

The week of a major event is pure rest for me, no workouts (except maybe some easy lap swims), and I've had success with eating very clean during the week (lean protein, lots of veggies, limited whole grains like brown rice and whole wheat pasta). LOTS of sleep the night before the night before (since you'll likely not be able to sleep very well the actual night before).

My weird thing is that I like to eat copious amounts of sushi the night before - carbs, protein, and salt are all good things to have before an endurance event in my book.

NaeNaeJanae

Great job!!! Your body will freak out during a taper week!! Just get plenty of sleep and don't reduce calorie intake too much. Your body needs the reserves for the race. Walking is also a great idea, if your legs get too twitchy. Good luck! You'll rock it! :happy:

meerkat70

Thanks for all the advice. I just had such a lovely 8.6 mile run. It felt easy. It was a slow steady run (as my runs always are!), but it felt easy. I haven't had a really enjoyable longer run in ages, so this was reassuring, and I feel much better about next week. I could easily have gone another 45 minutes or so, and finished the half marathon distance. I'm not chasing a great time, just a completion, and will be happy with anything under 3 hours. This run made me feel confident I could do that.

nwhitley

I'm running a 1/2 on Sunday too. Here's what I'm doing. I ran 14 last Sunday, today I was supposed to run 14 but due to the heat and humidity I only managed 6. Tomorrow, I'm running 6, Tuesday 5, Wednesday 0 Thursday 4, Friday 2, and nothing on Saturday except walking. I don't use any type of formal plan, I've always just created my own. Good luck and have fun!!