How to Be a Successful Taper Worm

What is tapering?

A taper is a reduction in your mileage during the final 2 to 3 weeks before the marathon.

Why Do it?

Simple Answer – to repair and replenish.

During high mileage training we overload our bodies. During periods of rest, the body repairs itself. In doing so, the body overcompensates for the previous stress by building up to a level stronger than it originally was. The taper allows your body to fully complete this overcompensation process, making sure that you are at your peak on marathon day.

In addition, tapering allows your body to top off the systems needed to fuel you through the marathon. Tapering allows your body to:

• fully restore its glycogen levels (glycogen is the primary fuel your body burns as energy for the marathon);

• increases plasma and red blood cell volume (allowing your blood to carry more oxygen); and

• increases enzyme activity (allowing your body to burn fuel more efficiently).

How to Do it?

Like every other aspects of training, there are multiple tapering programs. While no two are exactly alike, most have two attributes in common:

ONE – Decreased Mileage. In the first week of the taper, reduce your mileage to 70%-80% of your highest mileage week; in the second week, reduce your mileage to 50%-60% of your highest mileage week; and in the week before the marathon, reduce your mileage to 25%-35% of your highest mileage week.

TWO – Maintain Intensity. Studies have shown that athletes who incorporate some higher intensity workouts as part of their taper tend to have better results than those who perform their taper runs entirely at easy/conversational pace. Short, higher intensity workouts may help maintain muscle memory. They also stimulate heart rate and blood flow and aerobic consumption. I equate it to a quick charge on cell phone. Note that you should NOT be doing hard speed work during the taper (you don’t want to break down muscles). Instead, try incorporating some short speed, tempo, or marathon pace work just to get your heart rate up, then back off and run easy. See the June calendars for suggestions.

Final Thoughts

• The Hay is in the Barn – It takes 14 to 21 days to go through the breakdown and overcompensation cycle. That means that if you continue to run high or hard miles during the last few weeks before a marathon, all you’re doing is ensuring that you’ll be at your weakest point on marathon day. You won’t receive any benefits from those workouts until a week or two after the marathon.

• Don’t Cheat the Taper – Replacing running with other exercise is NOT tapering. Tapering is a time of REST. Don’t take up biking, weight training or aerobics to fill your extra time. If you regularly cross train in addition to running, cut back on that as well.

• Avoid the Bathroom Scale – Because you are running less, you are burning fewer calories and are not sweating out fluids as much. You may gain a pound or two. Don’t worry about it. It’s better to make sure that your fuel tanks are full than worry about small weight gain.

• Do Think About What You Are Eating – Early in the taper increase your protein you eat to facilitate tissue repair and fruits and vegetables for antioxidants and vitamins. At weeks progress make sure you get energy rich foods like unsaturated fats and complex carbs and consume plenty of fluids (alcohol does not count).

• Train your Brain – Rest is not easy. For the past 12 weeks, you’ve been asking your body to go further and faster than it ever has before. It’s going to react when you suddenly change that routine. You may feel crabby, depressed or antsy and may experience “phantom” injuries. Don’t give into these feelings. Instead, keep your mind occupied by using the time to mentally prepare for the marathon.
  
  

That’s it … You’ve done the heavy work, now its time to get busy and rest up for the big day.

Want to know more about tapering? Check out these links to taper related articles …

• http://www.runnersworld.com/article/0,7120,s6-238-244-255-5958-0,00.html

• http://www.runnersworld.com/article/0,7120,s6-238-244--10201-0,00.html

• http://www.runningtimesmagazine.com/rt/articles/?c=90&id=5304

• http://www.pfitzinger.com/labreports/marathontaper.shtml
  

You Must Be Mental

With all of the physical training we’ve been doing, be careful not to neglect the mental aspect of marathon preparation. Having a plan for the race is an important part of having a successful marathon. And “winging it” is not a plan (or at least not a good one)

If you don’t yet have a plan, take some time now to evaluate where you’re at, what your goals for the marathon are, and how you are going to achieve them.

Here are some thoughts to get you started.

1. Pick a goal or goals.


a) Pick an ideal goal – the time you would like to run if all conditions are optimal and you’re feeling great. Make it challenging but realistic. Coach Debbie calls this her “Super-Fantastic, Best-Day-Ever” goal (but I think that’s copyrighted).


b) Pick one or two alternate goals. Your first alternate goal should be a time you think you’ll be able to run even if conditions are less than perfect or you’re not feeling 100%. Your final goal should be the time that you’re going shoot for even if all the cards are stacked against you that day. To paraphrase Coach Anne, this is your “I’d still be happy if I ran a X:XX under these $@#%& conditions” goal.


c) DO NOT base your goals on what the other members of your group are running. While we’re all for team unity and support, ultimately, you’ve got to run your own race.


d) DO take into account: (i) your past marathon times; (ii) the amount of effort you (really) put into training and how that compares to past years; (iii) the ease/difficulty of the pacing/speed workouts; and (iv) the results of your shorter races (try using a race projection calculator or formula).

2. Make a Plan.


a) Know what your mile splits should be and try to hit them consistently. Don't just assume you will be able to pick it up in the second half of the marathon for a negative split. If you're going to try for a negative split, determine how fast you want to start out and how much and when you'll need to pick up the pace. Conversely, don't start out faster than your goal pace to try to bank time in case you slow down at the end.


b) Identify the likely tough spots – the points where you've tended to get bogged down in past marathons or long runs – and make a plan to get through those miles (e.g., dedicate the mile to someone special; sing a motivating song to yourself or out loud; go "high five" some spectators; or whatever works to get you through those difficult spots).

3. During the race: Be tough but flexible. The marathon is not easy. There are going to be points in the race where you'll want to slow down or even quit. If you've set a realistic goal and prepared properly, you can and will get through those points. Don't talk yourself out of going for your goal. On the other hand, there are a lot of conditions – especially the weather – that are beyond our control. Accept the fact that if conditions are not ideal, you may need to modify your goal. Running a slightly slower time under adverse conditions is just as much of an accomplishment as achieving your ideal goal under perfect conditions.

4. After the race: Remember, regardless of whether you achieve your goals, there will be other races. If you reach your goal, enjoy the moment, but don’t get too complacent. It just means you’ll have to set a more challenging goal for the next race. If you don’t reach your goal this time, don’t be discouraged. Anyone who always achieves their goals isn’t aiming high enough. Tomorrow will bring new races and new challenges with new goals just waiting to be achieved. In the meantime, give yourself a pat on the back for having the guts to toe the starting line and go for it.


That’s it.