Tapering - How do I do it ?

12 messages
18/09/2002 at 14:03
I'm training for the Windsor Half Marathon (as most of the Western World knows, I've gone on about it so much !).
I haven't really trained very hard - life constraints mainly. I've tried to run 2x6 and 1x10 miles a week and I managed to turn the 10 miles into 13 a couple of times. Now that Windsor's less than a fortnight away what should I do to taper. Should I do 2x 4 and a 6 miler each week or 2x6 and 1x4 ? I don't really do speed sessions - that's next year's task.
Or, at this level of effort is the idea of tapering laughable and would another long run this weekend do me good ?

Thanks
18/09/2002 at 16:29
You beat me to it, Daisy - I'm doing the GNR the following week and could do with some advice about tapering.

I did a 32-mile week and my only 13-mile long run last week, and plan to do 17 training miles plus a 10K race this week and a 7-mile maintenance run next Tuesday. That takes me to 12 days pre-GNR, and my schedules are then blank until the last two days (rest and travel).

I was vaguely planning to fit in 10 miles 10 days before the GNR, my normal gym session 8 days before, then halve the length of each run during the last 7 days. Would that be realistic?

I'm not looking to win, would be delighted with 2:15, but in reality will probably jog round with the 2:30 pacers.
18/09/2002 at 17:29
Gosh V_rap - 32 miles in one week - go and have a lie down !

Your tapering plan sounds depressingly active - I was hoping people would say I could lie on the sofa for two weeks !

Should go for a run tonight but I'm wacked. Worked all day and didn't achieve as much as I wanted and then the kids have been really draining since I picked them up from school. I think I prefer the thought of some wine and a large packet of crisps - there's always tomorrow...

Good luck with the GNR. I always enjoy your posts.
18/09/2002 at 17:40
Daisy, you could lie on the sofa for two weeks with a piped supply of wine and chocolate, and you'd probably do a perfectly respectable time at Windsor. I think the priority now is to avoid starting the race underfuelled, ill, tired or injured. Anything else is a bonus.

Go on - have that run tonight. I got home last night with my head nipping from work and my eyes half-shut, went out anyway, and ended up quite enjoying the run and feeling a lot better afterwards.

Do you think everyone is on the homeward commute at the moment, or is everyone secretly clueless about how to taper for a half-marathon?

All the best for Windsor. Wish I was going - sounds like that's where all the best parties will be.
18/09/2002 at 19:55
Do an easy longish run this weekend (7-10 miles) but just take it easy .
In the last week , relax , maybe do a lighter speed/fartlek session on Tuesday and maybe 3 or 4 miles on Thursday with some 'strides' - basically stretch your legs for 100m or so , and enjoy being a finely tuned athlete, focusing on how easy you'll fare at Windsor/GNR respectively.

I always find a couple of rest or very light days before a race help,leaving you raring to go on race day.There is no benefit from sessions in the last week anyhow.

Good luck to you both.
18/09/2002 at 22:58
Thanks, Dustin. Sounds good - I shall take your advice. I've only just started to do striders during some of my runs, and it's a fantastic feeling, like the difference between cantering and galloping on a horse, even though I know I'm probably going at something weedy like 8mph. Tempo runs are starting to appear on the horizon.

Would you bother to carbo-load? I'm expecting to eat a bit extra on Friday and Saturday, but wonder how much difference it makes for 13 miles.

19/09/2002 at 14:06
I'd back Dustin on this one. Make the last long run on the Sunday before the race no longer than 7 miles (1 day per mile recovery before the race), then do a couple of three milers during the week and eat lots of pasta.
Good luck both of you.
19/09/2002 at 16:47
Thanks guys

Looks like Dangly's advice is promoting the least exercise (apart from V-Rap's disgraceful suggestion of sofa and chocolates - I couldn't possibly !!!) so that's the one I'll follow !

Just got my number and chip - HOW EXCITING.
Going for a short run now
20/09/2002 at 21:06
I'm doing the GNR and I was planning doing 13 tomorrow, my usual training during the week (approx 20 -25 miles) a 10 next Saturday, 7.5 on the Monday, then 4 Tues and Thurs and a hill session on the Wed. I am intending having the Friday and Saturday as rest days. Is this too much? I have done one 13 miler before 2 weeks ago on this sort of training and did it in 2 hrs and 1 min. I based this last 2 weeks training on different training plans that are about. Any advise would be greatly appreciated - especially with regards to my 2 remaining long runs!
21/09/2002 at 13:27
LIE DOWN NOW !!

Don't you realise there's a finite amount of energy on this planet and you're using it all up !!

Well done on your time during 13 miles - very impressive. Good luck with the GNR.

Was it you who posted about how to run after having a baby a few months ago ? If so WELL DONE - you've obviously found the answer !!!
22/09/2002 at 08:56
Yes it was me! - I had a few bad 10ks, but have not raced since then and seem to have improved. Thanks for the GNR, I'm not really looking forward to it - the thought of 48,000 runners seem to be putting me off a bit.
22/09/2002 at 19:40
48,000 - bloody hell!!!

I'm sure it will be an amazing experience and a good one for you.

Well done to keep the running up - very tricky with small people to look after and especially with a few bad experiences. The Windsor half is only my second race. My ambition was to manage a 10k by the end of the year so I think I've achieved that one !

We'd love you to add a comment! Please login or take half a minute to register as a free member
12 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums