I took the day off yesterday because I’m trying to rest my legs. Saturday’s half is partly through a hilly golf course, so I thought it would be wise to have fresh legs come Saturday morning. Oh and my mom is in town, so there’s that;)
Today however I got a surprise visit from my running buddy Lindsay who moved to OR! I’m so thrilled to be running with her, hope I can still keep up with her;)
I really have no idea how to properly taper because I’m no professional. But I’m going to share with you how I taper anyway, mmkay?
Let’s start with the basics. The definition of taper=gradually decrease. Tapering regarding running(according to me) means to gradually decrease your mileage leading up to a race. For me it also means hydrate(by drinking water), carbo load, and get adequate sleep so your body has time to recover.
Here’s what a typical week looks like for me leading up to a half marathon:
Monday– Easy 4-6 miles followed by upper body weight training
Tuesday-off(you could swim or bike for cross training if your into that sorta thing)
Wednesday– Easy 3-5 miles followed by upper body or core workout
Friday– off or sometimes I do an easy shake out run 2-3 miles
Saturday– race day
Throughout the week I consciously try and eat better, hydrate more and go to sleep earlier. of course, not all of these happen perfectly, but I can try right? The more I race the more I learn what works for me and what doesn’t. For example, cereal as a pre-race meal does not cut it for me. I need to have a pancake with pb, bagel, pb and jam sandwich, or a banana and pb. So, basically I need mouthfuls of peanut butter=) Find out what works best for you by testing out different routines and foods on your longer runs leading up to the race.
I haven’t ran a full yet, so I can’t give tips there. For shorter races like a 5k and 10k where I’m trying to PR I would definitely take the day before off to have fresh legs.
What is some of your tapering advice?
Do you taper before every race?
What’s your favorite pre-race meal? or favorite carbo load?