It is less than two weeks away from my first big relay race. That means it is time for me to start thinking about tapering back my training to allow my body to recover sufficiently to allow me to perform at my peak in the Reach the Beach Relay with my Raging Waters teammates. I want to make sure I don’t let them down by being too tired and not fully recovered when I run my three legs.
What does it mean to taper? It is really very simple. As Bob Cooper put it in an article entitled “It’s Taper Time” in Runner’s World magazine, "The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains. In other words, it's time to chill.” It is a difficult concept to wrap your head around. Many runners don’t take the tapering phase seriously. If you don’t taper properly, it can lead to a poor performance in your race. Resting is as much a part of your training regimen as the actual workouts.
Most tapers start two weeks before the race. During this two week period you will be able to become fully recovered from your previous workouts and be completely rested for the big event. This is the time to get extra sleep. I usually try to go to bed about ½ hour earlier than normal every night during my two week tapering phase. I do this because I know I can never really get a good night’s sleep before the race. I am so keyed up thinking about the next day’s race that I toss and turn all night. The extra sleep I get during the taper is one of the most important recovery mechanisms for me. I do tend to sleep better during the taper than normally and I believe it optimizes my recovery and ultimately my performance in the race.
Other than some extra sleep, I mainly focus on my nutrition. Since I will be reducing my mileage during my tapering phase, I know that I will not be burning as many calories as I have during my peak training weeks. So, to avoid gaining any weight that I would have to lug along the route, I start to cut back on the quantity of my servings. Weight Watchers really helped me to understand portion control and it definitely helped me during my tapering phase leading up to the Boston Marathon in April. I try to avoid snack foods or high fat foods. Instead, I eat more salads and low fat meals. This way I get to the starting line feeling rested and at my ideal weight.
I have been working on a post regarding hydration that I will be posting soon. But, the final thing I do during this two week period is hydrate. There are studies that have proven that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water. I am typically carrying a 32 oz Nalgene bottle with me every day and sip on it constantly. This way I stay well hydrated leading up to race day. I don’t weigh myself during this period because I know there will be extra water weight. I know that the extra water will help me be better hydrated on race day, when it will be released as my glycogen stores are burned.
Now as the three people that actually read my blog know, I train using the Brooks-Hanson Moderate Consistent Plan. This means that during the tapering phase I am still running six days a week. The only difference is that the mileage is reduced. I still do a speed session and a tempo run during the first week of the taper phase. The second week I run shorter distances and at a comfortable pace. Here is what my taper for the Reach the Beach will be:
What does it mean to taper? It is really very simple. As Bob Cooper put it in an article entitled “It’s Taper Time” in Runner’s World magazine, "The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains. In other words, it's time to chill.” It is a difficult concept to wrap your head around. Many runners don’t take the tapering phase seriously. If you don’t taper properly, it can lead to a poor performance in your race. Resting is as much a part of your training regimen as the actual workouts.
Most tapers start two weeks before the race. During this two week period you will be able to become fully recovered from your previous workouts and be completely rested for the big event. This is the time to get extra sleep. I usually try to go to bed about ½ hour earlier than normal every night during my two week tapering phase. I do this because I know I can never really get a good night’s sleep before the race. I am so keyed up thinking about the next day’s race that I toss and turn all night. The extra sleep I get during the taper is one of the most important recovery mechanisms for me. I do tend to sleep better during the taper than normally and I believe it optimizes my recovery and ultimately my performance in the race.
Other than some extra sleep, I mainly focus on my nutrition. Since I will be reducing my mileage during my tapering phase, I know that I will not be burning as many calories as I have during my peak training weeks. So, to avoid gaining any weight that I would have to lug along the route, I start to cut back on the quantity of my servings. Weight Watchers really helped me to understand portion control and it definitely helped me during my tapering phase leading up to the Boston Marathon in April. I try to avoid snack foods or high fat foods. Instead, I eat more salads and low fat meals. This way I get to the starting line feeling rested and at my ideal weight.
I have been working on a post regarding hydration that I will be posting soon. But, the final thing I do during this two week period is hydrate. There are studies that have proven that carbohydrates convert to glycogen more effectively when accompanied with the consumption of water. I am typically carrying a 32 oz Nalgene bottle with me every day and sip on it constantly. This way I stay well hydrated leading up to race day. I don’t weigh myself during this period because I know there will be extra water weight. I know that the extra water will help me be better hydrated on race day, when it will be released as my glycogen stores are burned.
Now as the three people that actually read my blog know, I train using the Brooks-Hanson Moderate Consistent Plan. This means that during the tapering phase I am still running six days a week. The only difference is that the mileage is reduced. I still do a speed session and a tempo run during the first week of the taper phase. The second week I run shorter distances and at a comfortable pace. Here is what my taper for the Reach the Beach will be:
The taper is something you should not avoid. Any extra miles you put in really are not going to enhance your performance. During the first week of the taper you will start to feel good as your mileage is reduced. Your system that enables you to complete your peak workouts is still working but you are starting to build up the energy reserves you will need on race day due to your reduced training regimen. At the end of the first week you will feel energized and want to go out and race. Remember no matter how great you feel this is not the time to test yourself.The second week leading up to your race you will start to really feel the benefits of the rest and reduced mileage. Any nagging aches and pains will be gone. You will feel like you could run forever. Your energy will start to increase each day and you will start to feel the need to get out there and run. Follow your schedule and do not add any additional work outs because you are feeling so strong. Keep in mind the race is where you want to put it all on the line not some 6 or 8 mile training run.
Tapering is not easy for any runner. As your body starts to recover, the system that responds to the stress of your workouts starts to shut down. But to properly rest and recover you need to let the system shut down and reboot. Sometimes during my taper phase, I feel a little sluggish and that my fitness level is suffering. From what I have read, this is a normal reaction to the system recovering. I just remind myself that this feeling is nothing more than my body repairing itself and getting ready for my big effort two weeks out.
I can only recommend that during this period take naps, reduce your overall workload (both at work and home). Don’t fill your free time from your reduced training with something else. Rest means rest. As you get closer to your race, get more and more sleep, eat good meals and just put your feet up and do nothing. If you can do all of these things you will arrive at the starting line charged up and ready to kick some serious asphalt.
Here are my training totals:
Aug. 16 – 10.10 miles (1:26:30, 8:33 pace)
Aug. 17 – 6.10 miles (51:04, 8:22 pace)
Aug. 18 – 3.60 miles (27:40, 7:37 pace) – 5K Speedwork w/½ mi warm up
Aug. 20 – 7.10 miles (57:21, 8:05 pace) – Tempo
Aug. 22 – 10.00 miles (1:33:00, 9:18 pace)
Aug. 24 – 6.10 miles (52:25, 8:35 pace)
Aug. 25 – 3.60 miles (29:10, 8:06 pace) – 5K Speedwork w/½ mi warm up
Aug. 27 – 7.10 miles (57:09, 8:03 pace) – Tempo
Aug. 28 – 6.20 miles (53:28, 8:37 pace)
Aug. 29 – 10.00 miles (1:25:25, 8:32 pace)
Aug. 31 – 6.20 miles (51:37, 8:19 pace)
Sep. 1 – 3.60 miles (28:24, 7:53 pace) – 5K Speedwork w/½ mi warm up
Sep. 3 – 7.10 miles (57:13, 8:03 pace) – Tempo
Sept. 4 – 6.20 miles (50:26, 8:08 pace)
Sept. 5 – 8.10 miles (1:05:28, 8:04 pace)
Total Miles: 101.10 miles
2009 YTD Miles: 1,418.30 miles
3 comments:
Good luck! I've been wanting to do Reach the Beach for a couple years, but it always seems to be a weekend that I'm out of town!
I can't wait to hear tell of the race! It'll be great. Jamie (my husband) is running the NY Marathon 11/1 - his first one - and I've been sending him your entries. Just signed up with DFMC for 2010 myself! Take care, Helen.
Thanks Abigail and Helen. I will take your well wishes with me as I run 3 legs on very little sleep (I hear) and not much food. I hope Jamie has a great run in New York City. I am hoping at some point to run that race as well.
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