tapering for 1st full marathon

hacker2000

Cool Jump Suit

posted: 2/26/2010 at 9:29 PM

So I have my first full marathon coming up this spring and I am wondering about tapering for it. I don't understand why or how much I should do. I run about 40 mpw now and am pretty comfortable there. Could I maybe just slow down a few days before the race? Then just run it? I don't want to sound stupid or anything as I have heard people talk about a 2 week taper before, but for some reason that seems excessive to me. Any advice here on what worked for them? I am a bit nervous.

Always one more, you're never satisfied
Never one for all, only one for me
So why draw the line, meet you half the way
If you don't know what that means

C-R

posted: 2/26/2010 at 10:11 PM

AJ - 2 weeks worked best for me. Easy miles and continue the speed workouts but cut it in half eg instead of 10x800s run 5x400s. Its all about keeping sharp and letting the legs recover to prime. I cut miles from 58-40-20 + marathon then reverse taper after the marathon. This is the advice I got from some successful marathoners and it seems to work pretty well. My $0.02

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

hacker2000

Cool Jump Suit

posted: 2/26/2010 at 10:17 PM

Quote from C-R on 2/26/2010 at 10:11 PM:

AJ - 2 weeks worked best for me. Easy miles and continue the speed workouts but cut it in half eg instead of 10x800s run 5x400s. Its all about keeping sharp and letting the legs recover to prime. I cut miles from 58-40-20 + marathon then reverse taper after the marathon. This is the advice I got from some successful marathoners and it seems to work pretty well. My $0.02

Thanks Norm, I am going to try some kind of taper, but I expect it to be difficult for me. I suppose after this first time I will understand better what it is all about.

Always one more, you're never satisfied
Never one for all, only one for me
So why draw the line, meet you half the way
If you don't know what that means

C-R

posted: 2/26/2010 at 10:30 PM

Tapers can be a challenge. I just ran my 11th and am finally getting a better idea. It takes time. You'll figure out what works for you. Don't sweat it.

"He conquers who endures" - Persius
"Every workout should have a purpose. Every purpose should link back to achieving a training objective." - Spaniel

hacker2000

Cool Jump Suit

posted: 2/26/2010 at 10:33 PM

Thanks Norm! Just anxiety talking right now.

Always one more, you're never satisfied
Never one for all, only one for me
So why draw the line, meet you half the way
If you don't know what that means

Tchuck

posted: 2/26/2010 at 11:03 PM
modified: 2/26/2010 at 11:03 PM

Hacker,

You are not a high mileage runner so I wouldn't do more than a 2 week taper. I think it is a mistake for many runners to overtaper, especially if low mileage runners.

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

Buckeye

posted: 2/26/2010 at 11:11 PM
modified: 2/26/2010 at 11:13 PM

Would concur with the 2 week taper max on relative low miles of 40 mpw ( I was there too 1st marathon), went with the three week taper 1st marathon and too much, second went with 2 weeks and really due to some scheduling was like 10 day real taper.

Good Luck and taper madness is the period to over think these things ... Not now

MTA ... Not that I am an overly successful marathoner, but probably most important taper element is not x miles per week or y runs per week, but just make sure that last 10 -14 days no one run really takes it out of you.

"It's supposed to be hard. If it wasn't hard, everyone would do it. The hard... is what makes it Great!

Phidippides

posted: 2/27/2010 at 7:04 AM
modified: 2/27/2010 at 7:07 AM

Hacker -- my experience comes from a few Half Marathons (have only run one marathon and that was 25 years ago).

This past fall, I ran trained at 40 MPW for a Half. I decided I wouldn't taper much and pretty much stuck to my 40 -- cutting back a little the last couple of days (after all, it worked for 5k's). During the half marathon i pushed it a little and at the 11th mile i really got tired and ended up crashing and ran a very disappointing race.

OK- fast forward to last Sunday where I ran a HALF on the exact same course and this time with a full 1 week taper (again on a 40 MPW average) and i beat my time from OCT by 9 minutes....

I am a little better trained now then in OCT, but I believe the main ingredient in my greater success this past Sunday was a good taper because on race day I was ready to go and didnt tire out....

If I were going to run a marathon, i 'think' i would do something like 30 miles (2 weeks out) and 20 miles (previous week) and mostly easy pace...with some fartlek, or striders (just to keep the speed a little sharp).....

AGAIN-- my experience is from HALF and not FULL, .

Champions are made when no one is watching

tapering for 1st full marathon (Read 480 times)