Week 17: Pick Your Heels Up, Taper Time
Week 17: October 21 - October 27, 2019
The last two weeks of any marathon training program is called a “taper”, where you cut down on the overall mileage and intensity before the big day. It’s an integral part of marathon training to allow the body to recover from all the cumulative fatigue while still maintaining frequency. The Hansons First Marathon method tapers in the final 10 days, so the last something-of-substance workout is prescribed on Wednesday this week before the easy mileage starts up. Total 42.5 miles are broken out like this:
Monday: 4 miles easy
Tuesday: 6 miles easy
Wednesday: 1.5 mile warmup, 6 x 1 mile @ MP-10 sec w/ 400m jog, 1.5 mile cooldown
Thursday: Rest/Crosstrain
Friday: 4 miles easy
Saturday: 6 miles easy
Sunday: 12 miles long (Poland Spring Kickoff 5M Race Day)
I understood the physiology of the taper, but it was tough to wrap my head around how much I should be eating during the time of less movement. I’ve heard of some people accidentally gaining 10 pounds during taper, and for a running sport you don’t want to carry around the extra weight for 26.2 miles. Eating, something that is innate, was so confusing during this week.
I had clients early in the day, otherwise I would have knocked out the mileage earlier than Monday evening. I procrastinated, and my heavy-carb gnocchi took a while to digest. I hadn’t run at night in a long time, so it felt weird to be jogging 4 miles and expect to go to sleep within a few hours, but I got them in.
I had been experimenting with taping my mouth in the evenings to promote more nasal breathing at night (see my post about breathing through your nose), so I felt pretty refreshed Tuesday morning. I ran from the gym to the East River and back for a little more than 6 miles and at a quicker pace than “easy” just so I could get back in time to shower, eat, and train my client. My pace averaged 8:42, which would be great to have on Marathon Day.
Due to time constraints, I rested on Wednesday and moved that last something-of-substance workout to Thursday in Central Park. I completely forgot headphones, so I did the entire 10.5 miles without them. I enjoyed the perfect fall temperature and all the pretty trees changing colors, many of which will be perfect in the upcoming weeks. The 8:58 average pace was perfect for that distance and I’ll be able to maintain it for a long time. My feet felt fresh thanks to my PT using the Graston technique on the bottom of my feet the day before.
On Friday I was up since 5 a.m. for work and fueled up with coffee after my clients. I got back home and started my run around the expected time I’d start running on Marathon Day so I’d know how it feels to be up early and wait a few hours for the start. The Rx was 4 easy miles, but I traded with Saturday’s 6 miles since the next day I committed to the HoBOOken 5k. I felt full ChiRunning and everything was smooth, and I ran faster than I expected. I was super pumped about getting faster the closer I got to the big day.
I got into my mermaid leggings, a nude-colored tank top with a purple bra attached to it by safety pins, and let my hair down as I jogged to the start line for the HoBOOken 5k. I only decided to join in on the fun days before since my Running Mermaids friends would be there for the run and brunch, and I figured why not? I saw an imposter Ariel and her Eric, and I made it my mission to beat them in this short race on a course I know so well. I managed to avoid a few wardrobe malfunction catastrophes and my long locks kept blowing in my face, but I PR’d my 5k and won 2nd for F30-39. The medal was super cute and pumpkin themed. Although it was risky to put my all into a little race like that just days before the marathon and one day before a NYRR 5M race, it was worth it for the brunch.
Sunday called for 12 easy miles and I would have done all of them if it wasn’t pouring out. I had the Poland Spring Marathon Kickoff 5M in Central Park and stuck with just those miles so that I wouldn’t fall on some wet leaves. Check out the Race Recap!
After dreary Week 16, Week 17 seemed like a winner. Just ONE week until the big day, and I could NOT wait!
PR'd in a costume that kept falling down!
I’m not sure where I saw this, but it is 100% true!