13 days to go! now it’s time to get serious about this little thing we call taper and get these legs fresh and ready to race.
i am implementing some taper rules on myself now for the next two weeks:
- vitamins: take them everyday, no getting sick!
- water: drink lots of it, stay hydrated
- alcohol: no more until post race
- junk: no more until post race, lots of vegetables, lots of healthy good carbs
- stretch/foam roll: everyday, no excuses!
- sleep: get lets of it, let those muscles heal, rest, rest, rest!
- running: follow the schedule, less is more right now, keep it easy but keep it crisp, no getting stale
- focus: start visualizing race day, start concentrating on things to do that will make the bad spots better, remember the great workouts this past year, remember the hard ones and how you pushed through them.
- try not to go crazy
the cliff notes version: stay healthy, eat well, get focused and get excited!
to close out last week i did my long run on sunday. i had 17 miles on the schedule and felt kind of indifferent about it. i got up around 6:30 but didn’t leave my house until almost 8:30. it was nice to just take my time and not be in a rush. the weather was going to be cool so i didn’t have to worry about beating the heat (love this time of year!) and i wasn’t meeting anyone either so i wasn’t in a hurry.
i decided to just do one of my standard long runs starting in walnut creek and running on the iron horse trail almost to danville. it was a beautiful cool, cloudy day, i was in shorts and a long sleeve the whole time, my favorite! when i first started running my legs were pretty heavy from my 10k race the day before. i wasn’t sore at all, i could just tell they were tired and had ran hard the day before. i wasn’t worried though, i didn’t care about my pace today, i just wanted to get the miles done. i was cruising along keeping a pretty good pace and just zoning out to my music and thinking about all the awesome people who were out there racing yesterday and a lot about my year.
i thought a lot about jen who was out doing her first ironman yesterday. i thought about how my ~3 hour run was just a tiny dent into how long she would be pushing herself. she is amazing, i can’t even fathom what she did yesterday. CONGRATS jen!
i had a chance to check out denise’s philly results before i started running too and saw she got her BQ!! i was sooo excited for her and i thought about her too and how i hope i get to meet her in boston in 2011. CONGRATS denise!
i thought about CIM a lot, i thought about last year, and i thought about what i have been through this year and how far i have come training and running since this time last year.
i stuck to my standard fueling plan and took gu’s at 4, 8, 12ish and drank water throughout. i turned around at 8.5 miles and just cruised my way back to where i started. i knew i was running a little faster cause i saw my average pace falling, but i wasn’t paying any attention to my mile splits, i was just going with the flow. turns out i really did pick it up on the way back and had a very nice negative split run.
since i am a total accountant and i started figuring out my weekly mileage during my run, i decided to add .6 on at the end to even out my numbers. gah i annoy myself sometimes.
miles 1-9: 1:21:54/9:06 avg pace
miles 10-17.6: 1:14:27/8:39 avg pace
total: 17.6 miles/2:36:21/8:53 avg pace
total miles for the week: an even 50
i dropped my total miles down 16 from the previous week or about 25%. it was slightly more than i planned, but i skipped my friday morning run and opted for sleep instead. this also dropped me down to 5 days of running last week, which i will stick to for the rest of taper.
this week i am planning on dropping down to 38-40 miles which is about 60% of peak, right where i want to be. most are easy runs, there is one little speed session in the week, which i am using another race for. i will be doing a turkey trot 5k on thanksgiving, but probably won’t be racing it all out like i did this weekend. it’s getting close to race day and i put a hard effort out there this weekend, and don’t want to mess with my #1 goal which is CIM. i just want a strong effort, but not leaving it all out there… we will see how that goes 
Girl you are a machine and you are going to kill it at CIM. Seriously… dropping down to 50 miles… only 5 days of running… Sheesh… You crazy girl! LOL!
t-13?! you are soooo ready
awesome taper rules too. i need to print those out for future reference!
You are amazing. 50 miles in a week for you seems so easy. That's great!
"38-40 miles which is about 60% of peak"–
i love that! what awesome work you've put in!
I'm in the same boat as you (marathon in 13 days), so this will be useful. Definitely NO getting sick right now. And I have a sore ab muscle that is really making me not to run. But less is more right now… but no staling! Agh, taper is tough!
Wow! Your weekly mileage is amazing! That takes a lot of dedication. Way to rock that long run right after your 10K!! Shout out to you.
Your blog was so nice thinking of everyone else running. Super attitude!
Aw, thanks, Aron!!
Definitely rest up during this time. And the only thing I can say, is trust in your training. I had so many doubts leading up to race day that I didn't do this or I didn't do that…but I trained hard and smart, just like you, and it all came together. I visualized SO much leading up to the race and I had never done that before. I think it really helped. I know you're going to do great and I WILL be seeing you in Boston!!
Naturally you would want to even out your miles!
Great time for your first 10k!
Nice job on the 17-miler. Isn't it such a treat being able to sleep in a bit and take our time now that the weather is so nice?
I always get even MORE hyper sensitive about washing my hands during taper (if that is possible).
Enjoy the down time!!!
this is going to sound crazy…but I ran the Davis Turkey Trot too!!! Are you running in Run to Feed the Hungry on thursday!?!? and woooohooo for being in Taper time again! goodluck with your goals of staying healthy and getting focused!!
Great job on the 17 miler! You are awesome! I barley had energy for 10 this weekend! You are gonna rock it at CIM, and just think Boston 2011 is going to be one big giant bloggy meet! Visualize that!!
P.S. I need to stick to the no wine rule too, although I think on Thanksgiving I am REALLY going to need it!
You are so poised and ready to rock it. I am HOPING that I will be as focussed as you so that I can join you and Denise in Boston 2011
Amazing pace on your Long run, so nice that you can go on autopilot and love the pace.
Hugs to tapering smart and getting ready for the RACE!
Your taper plan sounds great. And I agree about the 5K, you don't want to pull a muscle so close to the "A" race. Yes, visualizations do help a lot. Also, I find that it helps to look bad during a past race when you gave up, and ask yourself what was going through your mind at that point, what were your thoughts, and try to prepare yourself so that you can reframe those thoughts if they do show up. Also, something that helps me a lot when I start to hurt in races, is to really welcome that pain and tell myself that I am doing great because I hurt; if I did not hurt, I would not be doing well, I would not be racing.
Morgan said just what I was thinking 'you're a running machine.' I love that you got to review so much while you were out on your long run, sounds very therapeutic.
you are so ready for this.
Sounds like a solid plan!
I love your taper list of rules! I'm going to that in January for my taper! Thanks!
Mental preparation is so important. That is one area I need to work much more on. Sounds like a great taper plan!
I like all these rules – I 'm excited for you!
Those look like good taper rules. You can do it!
Love your taper rules!
I can't believe you're tapering (again!) already! Looks like some good rules to follow for the next thirteen days!
ahh the taper, again! keep repeating your plan in your head – you know it's solid and you know you are prepared! have fun in the turkey trot and a great thanksgiving!!
nice job on the 17+ miles post awesome 10K! enjoy the taper!
Nice work on the 17. I noticed you ran the middle miles faster than the beginning and the end, I really want to try that strategy going forward.
You're ready for CIM, just stay strong mentally, you got it!
I'm following your rules too!! YAY!! Way to get in a kick booty 17 miler!!!
cant wait to meet you!!!
I have totally starred this on my google reader – I love your taper rules, and I'm sure I'll be referencing them as March rolls around and I begin to taper for my marathon
Just a week and a half now… enjoy the holiday and get ready to kick butt at CIM!
-Kate
http://www.00kate.com
Good luck on the taper! Sounds like you have a great plan. And your weekly mileage is awesome!
good to see what your taper is like. I wasn't sure how much I wanted to drop down next week before the race.
on the veggies, i have read that the elites cut most fiber the day before the race to eliminate potential tummy troubles. Just a tidbit I thought you might find interesting
Nice job on another great week! I like the rules…especially the lots of sleep one
Girl – you are so focused!! Nice work. You'll do great! Happy Thanksgiving
Great taper rules! Good luck w/your marathon and have fun!