After an easy 5.25 miles this morning, it is officially taper time. Huuzzzah! This is most exciting because it means the marathon is a mere three weeks away. And it’s about time for a little rest.
My taper plan is to reduce mileage to about 75% of my peak (~53 miles) for the first week, followed by about 55% of peak miles the next week, and only about 30% during race week.
- Week 1 (10/18): 39-40 miles
- Week 2 (10/25): 28-29 miles
- Week 3 (11/1): 16 miles plus 26.2
Taper is a time for the body to repair itself from all of the hard training we’ve been doing, and even though most of us will be stark-raving mad by week 3, here are a few great tips from an article on the Runner’s World website:
- Avoid hard speedwork or hill repeats
- The majority of runs should be easy paced, but marathon pace runs, strides and a few tempo miles are also important
- Keep the nutrition comin’ – taper is not the time to diet. The body needs nutrients to help repair itself
- Increase intake of protein for muscle repair, and Vitamin C to ward off illness
- Easy XT is ok, but hold off on any lifting until after the marathon
- Make sure to get consistent good quality sleep
Goal for the next three weeks: embrace the taper. 🙂
After Saturday’s fabulous 20 miler and missing-apartment-key-in-Central Park- fiasco, I decided some comfort food was necessary for dinner.
Enter some Jarlsburg, sprouted whole grain bread and Smart Balance.
I sliced the cheese thinly, layered it between the bread slices and smothered some Smart Balance on each side
While it “cooked”, I got some veg in with a salad of arugula, cauliflower, carrots and red bell pepper
I’ve learned mashing the sandwich with a spatula is key for optimum cheese melting.
And a few minutes later:
Perfection, no? Gooey and delicious. I definitely had two of these guys and they hit the spot. Great refueling, if you ask me 🙂
Hope everyone had great weekends!
Question: Any taper tips and tricks you’d like to share?