Opinions on taper length - JP Fitness Forums

RobertT · 09-27-2006, 08:00 PM

Hi fellow runners. I'm looking for an opinion on my taper length this year, and I welcome any and all feedback, hijacks included.

Due to my schedule, this year I've done all of my long runs on Wednesdays. And, due to the number of tri's I've done this year, today was my first over-20 run, coming in just under 21 miles. I've been averaging about 35 miles a week, but it's just the past month or so that I've been able to focus my available time on running and not have to split it with biking and swimming.

I'm running Chicago, October 22nd.

Having said all that, here's my question: Would you suggest I begin my taper now, thus giving me 3 1/2 weeks of taper length? Or, would you advise running another long run, say another 20 or so, and allow for 2 1/2 weeks of taper?

It may sound like I'm splitting hairs, but as I was running today I kept thinking I have fewer long runs under my belt than usual in the run-up, but I'm also concerned that I may be a bit overtrained at this point because of the jammed tri schedule I kept this year.

For what it's worth, I'm 56, and until the second week of September could say that I run about 3 times a week, bike x2, swim x2, and lift x2. But as of the last three weeks or so it's been much more running as I build up my endurance, with just a little cross training on the bike or in the pool. Lifting-wise my only change is that, as in years past, I dispense with leg work come October. Also, this is my 18th or 19th mary (I honestly can't remember).

It's just been kind of a weird year, so I'm at a mental impasse with regard to the length of taper that would be best. Today's run did beat me up a bit, no injuries or anything like that, just pretty darn tired. Obviously not as young as I once was.

Thanks for reading my long note. I look forward to your replies.

BamaDave · 09-27-2006, 10:25 PM

Robert, I don't think it would hurt to get another long run completed 2-1/2 weeks out from your marathon. If you're concerned about overtraining, maybe cut the mileage a little to 17 or 18 miles instead of 20+??? If you do want to do another 20+ mile run, maybe slow down the pace somewhat to reduce the intensity and avoid the full impact of back-to-back 20-milers one week apart.

twinsavsvikingsfan · 09-27-2006, 11:30 PM

I wish that I had the experience to give you some input. That being said, if you're worried about being overtrained, why try to squeeze in one last LSD?

I certainly can certainly appreciate the splitting hairs thing, as anal as I can be sometimes, maybe do like Dave suggests and do a medium-longish run and keep the pace down.

Alright, now for some questions from the guy that is 4 1/2 weeks out from his first marathon to the guy that has run nearly 20.....

Jimbo · 09-28-2006, 02:59 PM

I'm a "fly by the seat of your pants" kind of guy. I use a training schedule for sure...but when it comes to the last long run prior to the taper to race, I strongly believe in listening to your body.

Why decide today? Give yourself a few days and decide on Tuesday. If you're feeling good, go for it. If you are still concerned about over training, err on the side of caution. Don't risk an injury. Shorten the run.

PS - This is the kind of non commital answers I always give when I aint got a clue.

emartin10 · 09-28-2006, 06:22 PM

I've read a lot of places that 3 weeks is a good taper. If you are feeling ready, and strong, I would ditch the last long run, maybe run a 15 miler or something, and be confident in the fact that you've put in your miles and are ready.

If you are feeling unready, I think a 2 1/2 week taper is fine. Just make sure you make a strong effort on the recovery side of things, plenty of rest, good eating, foam rolling, hot tubs, icing, cold baths, whatever. Just really focus on recovery.

Good luck Robert!!

E

RobertT · 09-30-2006, 06:50 AM

Thanks you guys. It's funny, I'm kind of leaning in the Jimbo direction, figuring that I'll see what my bod tells me come Tuesday. If I had to decide right now I would do a 16-18 miler, also as suggested. But I may go longer if I feel like I need to. Fifteen would probably be the shortest.

Talk about splitting hairs!

I really appreciate you fellas taking the time to consider my mental dilemma. Anything I can do for you, let me know.