1/2 in 2 weeks-Your thoughts on taper

sixelagogo

tomatolover

posted: 3/5/2010 at 6:50 AM
modified: 3/5/2010 at 6:51 AM

I've been training for a half for the last 10 weeks and have pretty much been able to stick to the schedual I'm affixing below...so far, so good, though my longest distance will be this weekend at 12 miles. This is my second half and I'm hoping to beat the time (2:09) of my half from last year. I've looked at multiple plans and most have a more severe taper in the final week with daily milage not exceeding 6 miles. This one has me doing 8 miles on the thursday before the race though the rest of the week is pretty mild. Any feedback would be appreciated.

Week	Mon.	Tue.	Wed.	Thu.	Fri.	Sat.	Sun.
1	Off	Fartlek (4M)	4M	4M	Off	3M	6M
2	Off	Fartlek (4M)	5M	3M	Off	3M	7M
3	Off	4-5 Hills 5K-10K pace	5M	3M	Off	3M	6M
4	Off	3-4 Long Hills 5K-10K pace	3M	4M	Off	3M	8M
5	Off	5-6 Hills 5K-10K pace	3M	4M	Off	3M	7M
6	Off	3 x Mile 5K-10K pace	4M	6M	Off	5M	9M
7	Off	3 x Mile 5K-10K pace	3M	5M	Off	3M	7M
8	Off	6 x 880s 5K-10K pace	5M	6M	Off	5M	10M
9	Off	6 x 880s 5K-10K pace	4M	7M	Off	3M	10K Race (Or 8M run)
10M	Off	4 x Mile 5K-10K pace	6M	7M	Off	6M	12M
11	Off	5M	5M	8M	Off	3M	8M
12	Off	5M	5M	8M	Off	3M	RACE DAY

L Train

posted: 3/5/2010 at 7:03 AM

Personally, I don't think you need much of a taper at all. In fact, I've always done my best on longer races (except marathon) if the week before the race was still a longer run. So I wouldn't cut from 12 this week to 8 next week, I'd run another 12, if for nothing else than a confidence boost.

I'd also use this week's 12 (not next week's) to do a portion of the miles (maybe miles 4-10) at race pace.

I don't see a problem with the 8 on the Weds. prior and would also use some strides to keep the legs moving.

Good luck in your 1/2.

mr train you are a pain, your words - they make me go insane

they strike my ever-thinking brain like little drops of acid rain

oh, to my life you are a bane; crazy, mixed up, mr train - r2e

Purdey

"Race Across The Sky"

posted: 3/5/2010 at 7:03 AM

Reduce the 8mi to 4 or 5 if you feel more comfortable with that.

No real need for a dramatic taper.

I think people tend to over do their tapering, especially at lower weekly mileages.

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials

MrPHinNJ

Prince of Fatness

posted: 3/5/2010 at 7:12 AM

I agree with the others that you don't need that much of a taper for a half. The 8 on Thursday might be a bit much. See how you feel. Personally I think that I would be inclined to split the 8 up between Thursday and Friday instead of taking Friday off. Maybe go 5 - 3, but if you don't want to run on Friday don't be afraid to knock some of the miles off of Thursday. You want to run enough to stay fresh, but not too much to beat yourself up.

There is a long dark road ahead of me.

RunFree7

Run like a kid again!

posted: 3/5/2010 at 8:10 AM

Quote from MrPHinNJ on 3/5/2010 at 7:12 AM:

I agree with the others that you don't need that much of a taper for a half. The 8 on Thursday might be a bit much. See how you feel. Personally I think that I would be inclined to split the 8 up between Thursday and Friday instead of taking Friday off. Maybe go 5 - 3, but if you don't want to run on Friday don't be afraid to knock some of the miles off of Thursday. You want to run enough to stay fresh, but not too much to beat yourself up.

I agree with all of this except the running on Friday. I would take that day off. I would run 4 on that Thursday. You could also take that Thursday off if you have any lingering injuries. However, I like the plan.

Purdey

"Race Across The Sky"

posted: 3/5/2010 at 8:27 AM

Quote from RunFree7 on 3/5/2010 at 8:10 AM:

I agree with all of this except the running on Friday. I would take that day off. I would run 4 on that Thursday. You could also take that Thursday off if you have any lingering injuries. However, I like the plan.

I am the opposite. I would take the day off on Thur and go for a gentle recovery run the day before the race to loosen the legs off.

These are all personal preferences - and as you can see, people approach things in different ways. At least it gives you a few options to think about I suppose.

What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials

Tchuck

posted: 3/5/2010 at 9:27 AM

I also agree you don't need to overtaper but a couple things will be helpful.

I think the plan is fine but within that 8 mile run the Sun before race I would try to get in 3-4 miles or 4 X 1 mile at your goal pace to help you get in touch with that. This will be your last quality work out. I don't think you should go 2 weeks plus without any quality work. I also would probably do 6 miles with striders on the Thur. right before the race.

Those who try, fail! Those who do what it takes to succeed, succeed!!

PerfesserR

Do not attempt.

posted: 3/5/2010 at 12:59 PM

"Able to function despite imminent catastrophe"

"The most common question from potential entrants is 'I do not know if I can do this' to which I usually answer, 'that's the whole point'.--Paul Charteris, Tarawera Ultramarathon RD.

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1/2 in 2 weeks-Your thoughts on taper (Read 473 times)