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Taper schedule for Massanutten 100 (Read 43 times)

ASUnk00


    Does anyone care to share their taper schedule?  i.e., your weekly mileage leading into a 100 mile race?

     

    I'm running MMT100 on May 18.  I have my last 'big' training run on 4/20 (Leatherwood Mtn. 50 miler).  I'll have four weeks after that race until I encounter 36 hours of rocks.  Training has been good for me, with lots of good long runs and elevation change.  I'm just trying to figure out what I need to do specifically the three weekends in between the 50M and MMT100.

     

    I plan on taking a look at Bryon Powell's book that has the training schedule for a 100M race, but was hoping to get some peoples' real life experiences in tapering, especially since this will be my first 100.  Thanks.

     

    --Nathan--


    Uh oh... now what?

      The last four weeks going into Leadville
      MTWTFSS

      bike,6,6,bike,0,50k,13+bike [bike = three hours, medium effort]
      4,6,8,7,0,43,7 [43 was trails]
      3,6,2,0,0,26,4 [26 was on pavement with last 12 miles up, ≈3500 climb]
      0,4,4,2,1,5,7 [on the road to Leadville]
      5,0,4,6,0,100 [done]

       

      A mental image that boosted the thin veneer of confidence.  I hightlighted the spreadsheet

      to show how many runs were longer than four hours (20) and how many weekends totaled

      more than 40 (9).

       

      You won't have the "long trip to relax on" that we did.  We took five days to drive to Leadville

      from Corvallis, Oregon.  We camped in isolated campgrounds, no noise, no crowds, just

      way far out there and nothing to do but enjoy being out there... with the enormity of LT100

      ever nearing just east of us.

       

      Just believe in all you have done.  Based on what you did last year and Gemma at the

      finish line, all will go well.


      Occasional Runner

        I don't really plan a taper, but I try to do my last long run 2 weeks before the 100. Some of my history looks very similar to what John listed. Unlike John, I would likely run every day, even if its just a few easy miles. Other wise, I completely focus on relaxation for 3 days before the event.

        9/13- Mid Mountain Marathon

        9/26- Bear 100

        10/18- White Rim Trail FKT

        11/1- Javelina Jundred

        12/6- Cajun Coyote 100

        XtremeTaper


          The taper schedule for MMT this year is from 5:15pm on May 17th until 7:30am the following day at the Visitor's Center Aid Station. That's where I'll be working with the traildawgs.

           

          As to your real question, here is my final 4 weeks before MMT back a few years ago..

           

          2009, ran BullRunRun 50 then...

          0,14,7,8,7,27 (trail marathon easy effort), 8 --> 70

          0,6,7,9,7,7,16 --> 52

          0,0,7,7,0,6,8 --> 28

          0,4,0,3,0,100!

           

          2010..

          26 (boston marathon!), 0,5,6,18 (night run), 7, 12  --> 74

          0,0,8,8,6,7,16 -->45

          0,6,6,6,6,0,6 --> 30

          0,4,0,5,0,100!

           

          Peak mileage earlier in the training cycle was 80-90, typical weeks in the 70's, with cutbacks in the 50's.

           

          Lace_up is an outlier. He needs no taper. Just some jetlag, pizza, and beer and he is good to go!

          Life is uncertain. Don't sip.

            I do a lot of power walking, just in case the wheels fall off.  Power hiking sustained grades is likely useful for Massanutten.

            2013 H1:  7 hours/week base.  Q3: Train for goal race.  Q4:  Goal Race.

            XtremeTaper


              I do a lot of power walking, just in case the wheels fall off.  Power hiking sustained grades is likely useful for Massanutten.

               

              Ha, even if the wheels don't fall off power hiking is useful during many sections of Massanutten!

              Life is uncertain. Don't sip.

                For Javelina:

                 

                0, 11, 0, 4, 26 (trail), 12 (road), 31 (trail race): 84

                0, 4, 0, 7, 12, 4, 0: 27

                3, 4, 0, 0, 6.5, 0, 10.5: 24

                0, 0, 4, 0, 0, race

                 

                For Rocky Raccoon:

                 

                0, 4, 0, 6, 21, 31 (trail race), 2: 64

                0, 8, 0, 0, 0, 16, 0 (trail race), 0: 25 (I got sick)

                2, 0, 5, 0, 5, 12, 2: 26

                0, 7, 2, 2, 0, race

                Upcoming races: 10/12 Victoria Marathon, 12/7 Tucson Marathon, 12/13 Deception Pass 50K, 3/27-28 Umstead 100

                ASUnk00


                  Thanks for everyone's replies.  Sorry for the delay in posting.  Was sick earlier this week (nothing like puking and crapping for 8 hours to clean you out!) and work keeps me busy these days (hence the absence from posting in the forums as often as I'd like).

                   

                  For those of you who posted your daily mileage totals in numerical fashion, I assume your week starts on Monday, right?

                   

                  I'll definitely take all this in and do what I can to keep me sane but still prepared for what will be the a crazy period of 36 hours.

                   

                  [EDIT] - didn't see John's MTWTFSS at the top of his post so I assume everyone else followed suit

                  [EDIT 2] - and yes, lace_up, do you even know what taper is?  Smile  My thought, that your 'taper' means run a 50 miler the weekend before a 100 miler.  (Isn't that what you're currently in this week)

                    For those of you who posted your daily mileage totals in numerical fashion, I assume your week starts on Monday, right?

                     

                    Yep!

                    Upcoming races: 10/12 Victoria Marathon, 12/7 Tucson Marathon, 12/13 Deception Pass 50K, 3/27-28 Umstead 100

                    ASUnk00


                      How does this look for a taper schedule?

                       

                      MMT taper sched

                       

                      I've had most mileage weeks in the 50-60 range, with peaks being 70+ a few times.

                       

                      Additionally, would you do any XT on any days?  I have been cycling some on the trainer to supplement and I think it's been a good help, especially after long runs.


                      Occasional Runner

                         

                        [EDIT 2] - and yes, lace_up, do you even know what taper is?  Smile  My thought, that your 'taper' means run a 50 miler the weekend before a 100 miler.  (Isn't that what you're currently in this week)

                         

                        It has been done...but I gave myself 2 weeks between the AR50 and the Zion 100. I want to be fresh for Zion.

                        9/13- Mid Mountain Marathon

                        9/26- Bear 100

                        10/18- White Rim Trail FKT

                        11/1- Javelina Jundred

                        12/6- Cajun Coyote 100

                        ASUnk00


                          "Fresh".....term used loosely huh?  Smile