Taper Madness

About a dozen of runners raced in the Steamtown Marathon or the New River 50k a few weeks ago.  There are still lots of runners from the RMEC that have a fall marathon in your near future.  We have runners doing City of Oaks, OBX, Marine Corp, Spinx, and Richmond.  Everyone of you are either in your taper, or about to start one.

The taper truly is a period of recovery, but not a period of rest. If you think you can sit around and do nothing, you will not have a successful race. Here are some tips and suggestions about how to handle your taper, and what to expect.

Cramming: Remember in school when you used to cram for an exam the night before the test? This does not work in marathoning. Trust that your training has prepared you for race day. Don't try to cram in a bunch of hard workouts leading up to the race and think it will be the key to your success. Your body truly needs to recover and repair right now.

Long Runs: Yes, your are in your taper, but you should still have at least one more "long-ish". For most of us, this run should not exceed 15 miles. For many of you it will be closer to 10-12 miles. Take the run easy and relax.

Quality Runs: If you have been doing speed and tempo runs, don't stop. You should however reduce the intensity and the amount each week leading up to the race. If you have not been doing speed or tempo, do not start now. You do not want to introduce new training techniques this close to your race.

Cross Training and Weights: Just like speed and tempo runs, if you currently cross train and/or use weights, you need to reduce the intensity and frequency. Remember, you are letting your entire body taper. Just because you are running less, does not mean you should lift weights and bike more. Everything is tapering.

Diet and Nutrition: Over the last month, you have burned a lot of calories. In your taper period everything slows down. As a result, you may start to put on a few pounds if you do not monitor your diet. That Friday night heavy pasta dinner is fine when you were running 20 miles the next day. The chicken biscuit at Hardees was a nice reward after your long Saturday run. Just remember that you are not burning it off like you once were. Don't go on a diet, but do be aware of what and how much you are eating.

Shoes: Some people recommend getting a fresh pair of shoes before your marathon. Most running shoes are good for 300-400 miles. You should have a general idea of how your shoes are doing. If you plan to get a new pair, do it now. You will want them broken in and ready on race day. I would also recommend getting the same pair that you did your 20 miler in (assuming you had not major issues). Go with what has been proven to work for you.

Trying Something New: Over the next three weeks you will be read and hear lots of tips, tricks, and suggestions. It will be enough to drive you crazy. This is not the time to try something new. If you normally run in a heavier cushioned shoe. . . stick with it. If you always train with GUs. . . don't change to shot bloks. If you never stretch before a run. . . don't stretch for 30 minutes before your race because you are nervous. GO WITH WHAT GOT YOU THIS FAR.

Sleep: It is never easy to do, but get your sleep. Start going to bed earlier every night. This is especially true the week before the race. With fewer miles getting logged, your body may not be as tired as it normally is, so it will take longer to fall asleep, but you should at least try.

The "Madness": You will hear runners use the term "taper madness". For nearly 20 weeks you have been focused on ramping up your miles and building endurance. Now that things are backing off, your mind has time to wander and focus on other things. Like. . . Why does my knee feel funny? Am I getting shin splints? That 5 mile run was hard. . . how can I run 26.2? Did I pull a muscle? All of this is normal. You are having the same doubts and excitement as everyone else. Welcome to the madness!