By Jess in Minneapolis
September is here, and fall is creeping up on us. I bet most of you are tapering now if you’re doing a fall marathon. Cheers to the taper!
My first week of the taper panned out pretty well. Here are the details:
It’s amazing how much more time I had for yoga during the taper. I guess when you’re not trying to max out on running, you actually can take a breather every once and awhile!
I try to keep this tip in mind for the taper:
Cut back the mileage: Decrease your total weekly mileage by about 40% starting two weeks out. During race week, reduce your overall mileage by at least 60%. For example, a runner whose weekly training mileage peaked at 60 miles (like me!) should run 36 miles the week before race week, and no more than 25 in race week. During the last four days before the marathon, don’t do any runs of more than three miles. If you’drather take the last two days completely off, that’s okay too. Don’t worry about mileage during race week– you’ll get your fill on Sunday morning!
Next week, (the week before Berlin), I’ll run easy 3-5 milers, but I am going to focus on sleep. I know that jet lag could be an issue for us, so I want to try to go into the traveling time well-rested.
2013 Capitol Run:
For the training run, runners are given the option to run 20 or 22, depending on their individual training.