Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, and Angelena Marie from Angelena Marie: Happy, Healthy & Balanced to bring you workout ideas, motivation, inspiration and recipes to try. Unfortunately, Sarah from Creating Better will be taking a hiatus, but we are happy to announce Nicole from Fitful Focus as our new hostess starting next week!
So join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
I’ve been in taper mode for about a week now and as of today, I’m left with about 2 weeks left to scale back my training, take immaculate care of my body, and question how I’m ever going to complete 26.2 miles remotely close to my goal time.
This will be my 4th marathon and I somehow surprise myself every time. Except the first time. That was a travesty. <–I remember it now as a travesty, but going back reading this race recap from 5 years ago I didn’t think that then…so I suppose I’m glad to have a record of where I started so I can always reflect on how far I’ve come.
I consider myself a pretty experienced runner at this point, and I’m familiar with the whole taper thing, but as a runner, I’m also always looking for tidbits of information that maybe I’ve never heard of/had a chance to try before. As runners, we are always looking to improve.
So I’ve been researching the perfect marathon taper and compiled the top three points that seem to come up consistently across the board. Let’s face it–life is busy and I don’t have time to focus on more than 3 key points anyway!
Training
1. Reduce mileage
Obviously the past month has contained the longest of the long runs. And the peak of marathon training is totally taxing in so many ways, so scaling back on mileage is the most important aspect of tapering. Even if I felt great during all those long runs, muscles need time to repair and rebuild going into race day. Last weekend was my first tapering long run at 13 miles. Next week will be 10 flat miles. I’ll scale back the tempo runs too. The week after that– MARATHON.
2. Intensity
I’ve read somewhat conflicting info regarding intensity, but experts agree not to change routine key workouts. So I will still hit the track this week and next, with caution. I won’t be going for PR’s at this weeks workout (6x800s), and next week I have a feeling we will all be focused on the marathon, so I’ll listen to my body to make sure I feel good, but safe.
Resources related to tapering:
http://running.competitor.com/2014/03/training/the-art-of-the-marathon-taper_57754
http://greatist.com/fitness/five-tips-perfect-taper
Nutrition
1. Carbs
Carb loading gets thrown around a lot when it comes to marathons, but really what’s going on is a calculated topping off of glycogen storage in preparation for race day. I plan on adding healthy carbs to my meals (something I don’t normally do) leading up to race day in addition to my lean protein and veggies.
Resources related to glycogen storage and marathons:
http://healthyeating.sfgate.com/importance-glycogen-stores-runners-1309.html
http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/
2. Hydration
I know I drink a lot of water…possibly too much. However, I did have a cramping issue during my 20 miler which blew me away. I’ll continue to hydrate as normal, but a few days before the marathon I’ll probably add an electrolyte drink to my daily fluid intake to be sure I am balanced. Unless there is some sort of drastic weather situation, it looks like it will still be pretty hot September 13th!
Resources related to electrolytes and hydration:
http://runneracademy.com/electrolytes-when-running/
Rest
1. Pamper yourself
If only this were actually possible. For me this probably means I will sneak in some yoga each morning, wear compression socks, and elevate when possible. I’d love if I could foam roll, ice bath, sleep in and what not, but I’ll take what I can get!
2. Listen to you body
I’ve been know to start feeling phantom injuries while tapering or before big races. I know this, so I’ll try not to let it get to me. This is the time to be very intuitive (but not too intuitive!) and be absolutely sure to get the rest I need.
Definitely won’t be doing any Tough Mudders, running barefoot, or breaking in any new shoes or anything! Playing it safe, feeling good, and staying healthy are the name of the game these last 2 weeks!
Any more tapering tips to add?
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
Also linking up with Jill Conyers for Fitness Friday!
Stay in touch!
Facebook | Twitter | Instagram | Pinterest | Google+
I’ve not done a full marathon so no tips on that. Sounds like you are really prepared and smart about your taper. I am all for pampering yourself. Maybe a little spa day or day at the movies? Good luck! Thanks for the linkup
Deborah @ Confessions of a Mother Runner recently posted…Reset & Refocus September
Thanks, I hope so! One day I’ll have time for pampering…right now it’s a different kind called PAMPERS!
Such awesome info, Michelle! I will definitely be taking all of this into consideration when I start to taper in the new few weeks!
Annmarie recently posted…18.12 Challenge Race Recap
Thanks Annmarie!
Oh, the taper. I feel like I’m relearning it every time I train for a marathon. These are really good tips. I like how you pointed out that you should stick with your routine, and maybe adjust the intensity as needed. I read somewhere that it takes 12 (I think) days for your body to see the benefits of a hard workout. Kind of crazy when you think about it.
Amanda recently posted…Workout Wednesday – 100 Rep Countdown
I dint think anyone ever stops learning about the taper!
Great tips! I’d also add to not try anything new! I tried a Barre Class for the first time the Wednesday before my first ever half marathon and regretted it almost instantly. I thought it’d be an easy class to stretch out, but it left me so sore!
Nicole @ Fitful Focus recently posted…Stretch Your Knowledge: 7 Fun Facts About Me!
Yes, definitely don’t try anything new!
These are great tips for runners! I am not currently training for a marathon, but I can see how much work it is!
Keep up the great work lady!
Angelena Marie recently posted…Wild Workout Wednesday + September Goals & AM Fit Girls + Killer Abs Workout
Thanks!!
These are awesome tips! I haven’t made it to the marathon distance yet, but for half marathons I definitely have to make sure I taper properly. I actually really enjoy the taper…calm before the storm!
Janelle @ Run With No Regrets recently posted…Guest Post – How to Change Your Workout Routine
I enjoy the taper too…some people can’t stand it! Thanks for linking up!
Lol, the first two times I read the heading I thought taper as in tape…duh! Like how to use k-tape for running a marathon. Haha! Even though I don’t run, the ideas you shared are very similar to what I do before a weightlifting meet or CrossFit competition. Thanks for the tips!
Angie recently posted…Fast Food Diet Friendly Cheat Sheet!
Thanks!! That would make a good guide also!
I have my 3rd half next weekend in Atlanta, I ran my 1st in Jan. so I am new to this taper thing and I am trying to learn. So I have a long run on Saturday 9 miles or so then just yoga and maybe 2, 40 minute runs for next week, rest thursday, friday- pray and run on Saturday 🙂 how it that for my plan 🙂 I warned you I am trying to learn! LOL!
Mary Beth Jackson recently posted…Let’s Jump! It is a Wild Wednesday Workout!
Praying helps too! Best of luck!
This has so much great info Michele! I post my workouts on Mon. and I forget to link up on Wed. I’ll try to remember next week 🙂 Feel free to shoot me an email to remind me haha!
Have an awesome weekend!
jill conyers recently posted…10 Delicious Pumpkin Recipes
I’ll try! I almost forget every Friday! Thanks…enjoy your weekend as well!
I usually have to find stuff to do to keep me busy during taper time to keep my mind off of it. And I also have to do a lot of self talk to keep the doubts out of my head!!
Yes, the amount if self talk is crazy!