If you get the song reference then you win the prize of the day…
With training at high intensity and mileage, there comes a point (and need) to taper and run less. Whether you are tapering for a race or just cutting your mileage, it’s a necessary part of training to stay injury free. Tapering is a topic that many runners struggle with. The goal for taper isn’t to make you go crazy…it’s to rest your body from mileage you have put in during the training cycle.
Tapering can be one of the most important aspects of your training.
Now that you are running less…what do you do with this new found extra time?
To be honest I don’t know what advice to give. I find myself wasting my normal running time on the internet (Honesty is the best policy right?). I’m not even good at sleeping in like most tapering articles recommend.
I don’t have advice about how to deal with “taper crazies” because honestly tapering is a part of racing. If you want to run well at a goal race, tapering is a necessary part of the process. Similar to advice on how to run on the treadmill (you just do it), my advice for cutting mileage is: you just do it.
In my experience there are a few things that can pass the 1-2 hours of extra time you somehow have for a few weeks:
- Blog more frequently! Instead of posting once a day, up your game to 2-3 daily posts. I can even edit my posts for grammar and spelling mistakes! #somuchfreetime
- Go out to eat with friends. Now that you are running less, you have more time to go out to restaurants and eat.
All joking aside, I’ve been asked about my tapering plan for Phoenix. This is my second marathon and I am still trying to figure out what works for me.
For NYCM, I peaked at a 100 mile week. For about 4 weeks, I slowly tapered down to 80, 65, 50 and then 30 miles. During that time I also moved 2000 miles which made it easier to run less. I found my legs felt good during the race. I don’t think it was a bad taper at all. That isn’t the taper I will be doing this year though.
This tapering and training is different for many reasons.
- I’m coming off an injury. While my stress fracture was 6 months ago (WOW 6 months), I am still coming off an injury. My highest mileage week was 73 (last week). I had many quality runs but my peak mileage was 30 miles less than last time.
- I completed my last long run 17 days before the race. With NYCM, I ran my last long run a full 3 weeks before the race.
- I’m not driving 2000 miles and moving during taper. I think this is self-explanatory.
My tapering for Phoenix will be reasonable. I plan to cut down my mileage down to 40-50 miles this week and then 30 next week. When I did a mini taper for my 10 mile race in January, I ran a very solid and motivating time of 1:07. I think I will use a similar (but more tapered) version of that for my marathon.
- This week I plan to take 2 rest days and next week I will take 3 complete rest days. For me personally, if I take more rest days my legs will feel stiff.
- I’ll also be getting a deep tissue massage this week.
I’m not an expert on running, marathon training or tapering. Tapering is personal and you must figure out what works the best for you. During the next two weeks I’ll focus on posting about little things I’m doing to work towards my goal race such as perfecting nutrition and tapering (including articles I’ve found helpful and interesting).
Here are some more qualified opinions and articles about tapering though:
Also Amanda just wrote a post about tapering for her marathon the same weekend. A great read!
Questions for you:
How do you taper? What do you spend your time doing?
Well thank you for including me! Like I said, I really like the taper. I am always ready for it mentally and physically. And this week, I’m not complaining in the least that I have fewer miles to run when it’s this damn cold!
I feel the same way. I’m ready both mentally and physically to relax and take a break. It’s needed for sure.
I do cutback weeks sometimes, but I don’t run a race like a marathon that would require a hard taper (I also don’t run nearly as many miles as you do). I have to travel some next week for work, so I will most likely run less that week and do fewer speed workouts too. Never underestimate the value of a cutback week occasionally- it’s not a taper but a little more rest, sleeping in, etc, can be tremendous for recovery.
HA, I can find lots of things to do to get out of running. Mostly things like going out to eat and just spending time with family/friends but also that neverending list of things to do around the house that I never seem to get to, haha.
I think when you do taper right, it can be so beneficial. I was never very good at it but my coaches were pretty strict so it took a lot of the thought away. I personally dislike(d) tapering but that’s just because I had so much energy I was burning to use. I’m excited to see how this marathon goes for you since training was pretty different than last time!
I used my tapering time to read books about running lol that and spend more quality time with my kiddo 🙂 like playing with a little extra energy. That’s always nice. Cause marathon workouts can kill your drive to want to move more sometimes lol happy tapering! I’m excited to read about your upcoming race!! You’ve put in some really solid training.
That is funny because I read Amanda’s too. As you said, tapering is PART OF training, and it should be enjoyed. And holy cow I can’t even imagine blogging once a day, forget 2-3 times. Too funny!!! Enjoy your taper. And love that photo of you running the NYCM! I’m so excited to run it this year 🙂
I’m excited for you. I think you’ll enjoy the crowd and the people!
I just started my taper too – it makes me antsy but I’m grateful for the extra time to get school work done!
I’m also doing a little cutback week since it’s so cold and the ground is frozen. I’ve been cross-training in the nice and toasty gym and, honestly, it’s been really enjoyable to work out in shorts and a sports bra while challenging my body in new ways!
I have never really run a race long enough to taper. I heard a good podcast about this the other day. The coach said rather than call it “tapering” if that makes you anxious, call it “peaking” because that’s really what it is. You are peaking your body for race day by resting and readying it.
I’m becoming better at tapering–and not going nuts, ha! Most likely, I’ll do mini-tapers for my three tune-up tris, and then a full-fledged one for Nationals in August.
Very good post! Great choice of words. Good luck with the wind down Hollie
Ha! I definitely like your recommendation to eat out with friends more often.
I’ve never run a marathon so I’ve never really tapered before, but definitely can imagine it would be challenging.
I can only imagine that despite your brush with injury, without the stress of the move, this taper would be far more effective. Good luck!