Agree with Dean.
If the race is your "A" race then you have to repect it and rest up for it otherwise why would you race when you are tired? The answer to that question is if the upcoming race is on a staging post to something down the line....for example, I ran a HM in mid-Feb in preparation for the London Mara last w/e. I still did a mini taper for the HM, but the main focus was of course, the marathon.
If you feel you must run in race week just do no more than 3 or 4 easy miles on Tuesday and 2 miles with strides on Thursday. Then rest until Sunday race day..eat well, sleep well before hand.
I've got a HM coming up Sunday week and it's most definitely a target race. My version of a taper is to just really cut down the volume during the week leading up to the race, so effectively this evening's long tempo run was the last full-on quality session. Sunday's long run may be reduced slightly, I've been in the habit of knocking out 16 miles most weekends but may do 12 - 14. I'll do a cut-down interval session on Tuesday - not sure what we've got planned but maybe 4 x 800 instead of 8? - and a short tempo run on Thursday; it just happens that there's a club 5k race that I'll be running in but I'll happily run it around target HM pace given the short distance.
I think there are two elements to the taper, one being recovery of your muscles from hard training and the other being topped up stores of glycogen. I don't think you need anything like the taper as for a marathon because you're coming down from a smaller peak of volume, and you don't need to be packed to the hilt with glycogen stores for 13.1 miles. So a week to get over any really hard sessions seems long enough to me.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Limited. | © Runner's World 2002-2013 |