Holy smokes! It is officially 10 days until race day. I cannot believe it. The sun is shining, the trees are flowering, daffodils are out and it is WARM! We have successfully made it through the worst winter that Central Ohio has seen in a looooong time. Congratulations on pushing through and training throughout the cold, snowy, gray winter. This is our reward! I could not be prouder of all the Cap City runners and my MIT runners! Shout out to team 9:45 for helping make the winter fun! I hope you all have fun training partners that got you through this season too.
So now we are in the taper phase of training. I wrote a very long article about taper last year and you can find it here. Tapering is as much an art as it is a science. Getting it right takes patience and support from those around you, because you might be a little grumpy! Tapering means that we cut the volume of running way down from the recent training weeks. The goal is to allow your legs and body the recovery time they need to be fresh on race day. Rest gives you the opportunity to recover from any lingering fatigue. Robb Kestner the winner of the 2007 Columbus Marathon once told me “You don’t peak until you rest.” That is very true. Giving yourself that downtime allows your body to peak on race day. However it isn’t easy. At this point we are used to the training schedule and the rhythm of train, recover, repeat.
Tapering does NOT mean that we stop running altogether. If you are following our schedules then you will see that we have you running still in the next week, but the volume is reduced. We want your legs to still be moving, but we don’t want to add too much stress. If you are feeling especially tired or achy, take the day off. You are not going to add fitness by running through it now. The best thing you can do if you feel “off” is to rest.
PLEASE don’t go out and try to add extra miles or days to your training schedule now. You cannot cram for an endurance event and extra miles in the few weeks leading up to a race like Cap City will not help, but they can hurt. Either you have put in the work by now or you have not. If you haven’t, do not fret. That’s why we have other shorter distances and races later this year! If you have put in the work, don’t question it. You’ve done it, now simply rest.
Thank your supporters
Take the time to do something special for your support crew. They have put in extra time over the next few months too. Maybe they did extra laundry or quietly dealt with yours all of the house “drying.” They’ve taken extra babysitting shifts and listened to you go on and on about the joys of Body Glide. Whatever it was, now is the time to thank them.
Whatever you do, don’t …
Do not pick up a new sport in the next 10 days. I know we are running less and you have extra energy, that’s the point! Don’t start something new and that includes strenuous yard work! No pulling hedges out of your garden for 10 days. They will still be there on May 4. Yes that’s a true story and she knows who she is!
You’ve got this! Now is the time to rest, enjoy, and celebrate. We are so excited to see you all on race day and at the expo. I will be waiting for you at the finish.
Happy Training (and tapering)!
Posted on April 23, 2014, in Beginners, Run-Walk, Uncategorized and tagged Cap City, Capital City Half Marathon, celebration, endurance, fitness, half marathon, M3S, quarter marathon, running, taper, tapering. Bookmark the permalink. Comments Off on Taper Time!.