Hi Danni - I'm guilty of not being clear then. When I say reduce intensity, I mean the duration of the intensity, not a reduction in effort. So if in week 4 you run 6x 1km intervals, then in week 3 I would suggest 5x 900m, in week 2 5x600m and in week 1, knock it back to strides (100m sprints in an easy run).
Difficult to put into numbers because they appear so objective. In taper period, you have more energy so the temptation is to really belt out the intervals, give them everything. I'd just advise to be a little bit cautious and when judging how you feel about each bout of exercise, to be biased more towards avoiding fatigue than gaining fitness. Does that sound better?
In the last week, I'd advise at least 3 days of non-exercise.
Hi everyone. Not all tapers are created equal. Some are more tapery than others...
A taper period (time of reducing work rate to trade off fitness gains against decrease of fatigue), only makes sense when it is understood against the workload the athlete has exposed themselves to, in combination with their natural rate of recovery from exertion. So taper principles will work for everyone, but individual specific implementations of taper are personal.
In simple words, the harder you've worked, the more fatigue you carry and the older you are, the greater your need for rest before a marathon.
Also, taper is not just about reducing effort, but specific kinds of effort that create fatigue. In taper time, you should probably increase more complete days off running, but also reduce distances being run. Quit the pounding and give muscle fibres a chance to heal. Don't think about building stamina any more in the taper period.
But, don't compromise fitness too much. Keep up the intensity by inserting strides (or short sprints) into easy runs. In weeks 2 to 3 before the mara, you can still do intervals and tempo runs, but make them shorter than they would have been before. Make your easy runs slower, more like recovery runs. Also try to be a bit more deliberate about the quality of your sleep, diet and drinking. Really listen to your body. Don't follow the training plans so strictly but try to 'feel' what is right for you to do.
As a rough guide, I would say that a taper for me would look a bit like this:
Week 4 (last week of full-on training): Distance 100%, Intensity 100% Week 3 Distance 60%, Intensity (90%) Week 2 Distance 40%, Intensity (70%) Week 1 (race at end of this week), Distance 25%, Intensity (40%)
Hi Elizabeth - am pretty certain that the only way you can lose iron is through bleeding. As to dizziness, I have recently learned that it's quite common for athletes in training (yes, that includes us amateurs!) to experience low blood pressure as heart efficiency increases.
So sudden decreases in speed/ effort (like crossing the finish line of a race) where HR drops quickly, or abrupt standing up/ sitting down, can create dizziness. Again it's something to discuss with your doc. Me and TinkerBEL use this to keep an eye on things (Omron M10-IT):
For the uber-geeky, I used her Forerunner 620 yesterday which has the extended running metrics. Here's what that data looks like and you can ask yourself if that is useful data to have.
So grateful - rest day today - I need it so badly Enjoy the sunshine folks
Radar sal - does that mean it won't record the full 26.2 ? Be a shame not to have that as a PB on garmin connect !
Yes your GPS watches will record a full distance. There is a tunnel about 750m long around km27/28 in the race. EVERY watch loses the satellite signal there. By definition. The issue is whether the watch recalculates correctly when it refinds the satellite signals as you exit the tunnel. One year my watch ADDED 1.5km on to what I'd already run, so my average pace was way out.
I use a footpod now and that helps. But over a race as long as the marathon, a GPS watch is only claiming to be accurate +/-2%. So as Eggy says, it's unreliable if you are chasing a very specific goal. All you can do to be absolutely sure you are on pace for a target, is to have a note of timings for certain km or mile markers. Easy