Tapering

MCOS

Hi Guys,

I'd like to get a discussion going on tapering as it may particularly help people doing their first marathon. Assuming everyone has put the bulk of the work in at this stage and the mileage has been done, the taper can be the difference between achieving your goal or missing it. Do you drop sessions or intensity or both, how much and how early do you do it?

My mid week stuff stays more or less the same for the next 2 weeks, except I'm taking out the interval session and keeping 2 swim sessions. The LR is reduced to 13 next weekend and 10 the weekend after. The week before the marathon is winding down for 4 days and then 3 full days off.

If on any run that I am aching or tired, I'll drop the intensity completely and jog home and stretch. Big bottle of water gets filled each day in work and my most important meals are breakfast each morning.

I'll stretch each evening I'm in front of the tv for a few minutes especially if I have any niggles. If I do have any niggles (I often get one on my knee or hip) I'll substitute any midweek runs for a swim, bike or rest.

Its colder now so I have leggings on in the morning for a run and a long sleeve or water proof top if I need it.

My last long run proved to myself that I am fit enough. I don't need to 'build' any more fitness over the next 2 week. Instead I'll look after the fitness I have 'built' !:D

Good luck to all of you putting the finishing touches to your marathon training. Consider your taper as a significant part of achieving your goal

Peckham

Just home from a 21 miler and now the wind down starts. Have done 4 weeks of 50-52 miles, and will drop to 43, then 32 then 21. Intensity remains the same for most of it, but duration/repetition is reduced.

earlyevening

I've been doing 50+ too. I was doing two long runs per week because I had the time. I'll drop the mid week one and reduce the length of the Saturday one to 16 then 8. On the last week I'll do 3 or 4 3-5 mile easy runs just to avoid going crazy from sitting at home.

I thought the two long runs thing was a bit risky but it has worked. My times for 21 miles are 7 mins faster than last year so am happy with that.

On a different note I'm a bit worried about my ribs. I tripped over something near Clontarf yacht club today in the middle of a 21 miler. It winded me badly for a few mins but I kept going (with the legs covered in blood). As I sit at home its gettting more tender. I hope its all OK for the 27th.

Sainttoff

My calf is pretty sore so have to cut back runs a small.

Did a 7 miler last monday and had to rest the leg till sunday when i did 21 miler, did a swim on thursday!

Leg sore again so wont run till Wednesday when i will do ten miler and 16 miler on sat day!

Will swim today.

Following week i will do a 7-5-8 and then the week of marathon i do a 5 miler and 2 5k's