Importance of Tapering?

jaggiebunnet

So 3 weeks to go until Cork - in theory the Taper starts now - have been doing the P&D 55 plan 18 week plan and all has gone pretty well - missed an 11 miler at the weekend due to other commitments but got my last 20 in and although i am pissed off at missing the 11m it is probably not a bad time to have missed as my knee, calf and hamstring are all feeling a bit sore/tight so it gives me to foam roll them a bit more.

Anyhoo to my question, looking at the next 3 weeks and the fact there is 2 more speed work session in P&D 8m with 5x600m and 8m with 3x1600m - part one of my question is whether you are going to get much out of this for the marathon itself. I don't intend not doing them - well i will miss the 1st one as I have a 5k race instead this week.

I am glad there is a 16m to do at the end of the week as I felt last marathon dropped off way too soon in the Taper period. I think I am feeling bad for having started the Taper early by missing that 11m yesterday!

Second part of my question, if you did nothing in these 3 weeks - would it make a big difference? lots of folk I have spoken to have different opinions. Some have tapered a week earlier and are down to 14m last weekend when i was doing 20. Most would be faster than me so interested to hear what everyones experiences are.

Tombo2001

You are talking about a marathon?

jaggiebunnet

Tombo2001 wrote: »

You are talking about a marathon?

Yes.

Murph_D

Do you have the actual P&D book? I think it's hard to do the plan properly without reading the logic behind the runs, paces, taper etc. Worth a look for sure.

As I understand it tapering is all about allowing recovery from the stresses of following the plan, at a rate that allows you to "supercompensate" from the training - ie you are recovering and adapting faster than you are accumulating additional training stress, leaving you in optimal condition on the day. The taper isn't a rest period, it just diminishes in intensity over the 2-3 week period so you are fresh, fit, and bursting out of the traps on race day.

A 20 miler the week before will not leave you in that condition, not for the marathon distance anyway, as there's simply not enough time to recover and adapt.

Tombo2001

Tapering is basically about the fact that you cant perform at your maximum if you have trained very heavily in the days or week beforehand;

I don't know how long a suitable taper is for a marathon; I don't run them.....I would think anything more than a two week taper would be risky; I would guess a ten day taper, but I'm no expert.

Tapering doesn't mean not running; it means lighter running. So less of the tough sessions, less of the really long runs.

You don't notice the difference until the race itself, you should feel fresher. I got caught out badly this year for a shorter race - five mile race, that was on a Sunday - I did a really tough 3 x 2 mile on the Wednesday before it, and my body just didn't recover, I was sluggish....the training session was where I performed.

jaggiebunnet

Have the book and understand the theory of the taper - was just curious about everyones experience and opinions as it differs widely with people I have been talking to.

Murph_D

I've had good results with long run distances of around 20, 16 and 12 in the three weeks preceding the race (the last 20 signals the beginning of the taper). Speed sessions continue during the taper period. No point in doing a 20 the week before as you can't recover fast enough, plus you don't get the benefit/adaptation that quickly anyway.

RuMan

Followed the P&D 55-70 plan. Personally found the taper a bit much and would use shorter taper next time. Those who run marathons regularly probably require less of a taper then newer runners. I think it depends on the person though and you'll only find what works best with experience.

You're unlikely to gain much at this stage though so probably best to err on the side of too much taper rather then too little. In short i'd stick with the plan unless you've experience to suggest otherwise.

jaggiebunnet

@RuMan - do you mean you found the Taper too long or too much mileage? I will stick to it myself as last time I did marathon I felt the plan cut the miles down too quickly. Curious also on how you did on Marathon day after the plan - did it go as planned?

ger664

missing the 11m it is probably not a bad time to have missed as my knee, calf and hamstring are all feeling a bit sore/tight so it gives me to foam roll them a bit more.


well i will miss the 1st one as I have a 5k race instead this week.

These two lines make no sense. Remind yourself what is your goal race ?

RuMan

jaggiebunnet wrote: »

@RuMan - do you mean you found the Taper too long or too much mileage? I will stick to it myself as last time I did marathon I felt the plan cut the miles down too quickly. Curious also on how you did on Marathon day after the plan - did it go as planned?

Yes found taper too long. Marathon went fine though, Sub 3 was goal and it was achieved. Half time suggested sub 2:50, and I think I peaked for that race.

jaggiebunnet

ger664 wrote: »

These two lines make no sense. Remind yourself what is your goal race ?

I know the plan is full on. Supposed to be speed session tomorrow and then a race on Sat. Don't have time for it Sat so will combine the speed session with a shorter race during the week. Will make up for the non race at the weekend by doing a session at MP as opposed to 10k or 10m pace. Wee recovery run today sorted out the niggles thankfully.

ger664

Have done this plan so I know where you are at. The 5*600 is a reduced VO2MAX session that is used before the tune up race the following Saturday. If you miss the race on Saturday you miss it. Stick to the plan. Adding in a 5K race at full tilt instead of 3*1600 reps is looking for trouble, especially as you are carrying some niggles.

Peterx

The biggest thing is to keep up the running. Tapering should just mean slightly less. Less intensity, less time/distance.
Taper does not mean rest. This is a mistake I made a lot.
The legs think it's holiday time and go to sleep and it's hard to wake them up again on a startline.

demfad

Peterx wrote: »

The biggest thing is to keep up the running. Tapering should just mean slightly less. Less intensity, less time/distance.
Taper does not mean rest. This is a mistake I made a lot.
The legs think it's holiday time and go to sleep and it's hard to wake them up again on a startline.

This is a mistake I'm prone to make. The more important the race, the more rest taken, the bigger the mistake. I've started a good few target races struggling to get out of steady pace.

Stablemaster

I find a drastic taper can stress the bodies immune system. I always know I've tapered too hard if I come down with a cold or flu