Congratulations! Almost all of you, other than the most experienced distance runners, have completed your longest training run. Now it's time to taper.
Work smarter, not harder.
Tapering allows your body to
recover - this is critical to a healthy, successful marathon. Your muscles
and immune system need to heal and strengthen during these weeks to avoid or
recover from injury and illness. Despite variability in specific recommendations,
researchers agree that starting your taper at this time is most effective
(again, other than for elite runners, who sometimes start tapering next week.)
Stick to your program.
Some runners welcome the reduced
mileage; others crave the physical and emotional response we get from high
mileage. Resist the temptation to continue at last week's level.
Reduce your mileage by at least 20 percent. You will not become deconditioned,
and you will avoid accumulated fatigue.
Make any necessary changes now.
If you plan to change gear,
particularly sneakers or your fuel plan (hydration, gels/gus/blocks) prior to
or during the run, start now. You want ample time to practice any changes to
help maximize your performance and to avoid injuries and
distractions during the run.
Mental imagery.
Envision yourself at various spots
along the course running strong and relaxed. Create a mental image of yourself
approaching and crossing the finish line, with all of the amazing sensations
you will experience within yourself, as well as the sounds and sights that will
surround you.
Most of us course through many
emotional states during the next few weeks. You may feel excited and proud. But
you may also succumb to fears and anxieties - such as "I didn't train
enough", or "I'm going to get out of shape." Remember, TAPERING
IS TRAINING. You are improving, not jeopardizing, your fitness.
Enjoy the next three weeks. See
you on the course!
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