Hello! After a 5k, 10k and half marathon this weekend a rest day was in order. So, all I did yesterday was take a short walk to prevent my legs from getting tight. I even found this walking stick to help me get going…
This morning I started my day with a 6 mile check in run. I’m feeling okay after the hilly half marathon this weekend.
Breakfast: I am obsessed with cream cheese plus pumpkin butter on toast.
Marathon Taper Time!
The New York City Marathon is less than 2 weeks away now! That means it’s time to taper.
Taper is the 2-3 week period before a half marathon or marathon when you run less to let your legs recover and rest before the race. This means shorter mid-week and weekend runs, which can be awesome or stressful depending on how you look at it.
Some people worry their training wasn’t enough or they want to squeeze in one last long run before the race so they’ll be better prepared. Stop and really think about it before you do that…
It is better to be 10% under-trained then 1% over-trained on race day.
And that brings me to my Marathon Taper Tips….
1. Trust your training. I know training doesn’t always go smoothly. Sometimes we miss a run due to illness, travel, weather, life… it’s okay. A marathon training program is usually 12-16 weeks – life happens in that time. As long as you got in most of your runs and your body is healthy, you are all set.
2. Prepare your mental game. You have some free time since you are not running as much – use it to think about a positive mantra. Watch Spirit of the Marathon or something else that will pump you up!
Do a visualization exercise – close your eyes and imagine yourself crossing the finish line! How will that feel?
3. Fuel up and Hydrate. The BEST part of marathon taper time is that you get to CARB LOAD. Do it and do it well.
4. Go through your checklist. There is a lot of nervous energy going on before a marathon. Doubtful thoughts can creep in, “Can I do it?” “What if I hit the wall…” “What if I fail?!”
You don’t know what is going to happen on race day. But stressing about it doesn’t help.
Take some of that worry off your mind by focusing on the things you can control – do you know how to get to the race? do you have your race day gear set out? what are you going to eat race morning?
5. Rest! Put your feet up and rest. The goal of taper is to show up to race day feeling 110% – so make that happen with plenty of rest and good fuel.
Check out the ING Runner’s Nation Facebook page to see how others are tapering!
Question: Anyone doing MCM or NYCM or another race coming up? How are you tapering?
Q #2: Do you want to borrow my awesome walking stick?
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