80k this week - taper begins
Tues 10.4k recovery @ 4:58
Wed 10.3k @ 4:32 - included 4k tempo 4:10s jog then 2k 4:00s
Thurs 10.5k @ 5:00 recovery
Friday 13.4k @ 4:54 with hill rpts on Bold Park
Sat 10.6k@ 4:55 recovery
Sun 25k approx 4:55. Ran with Rob and we cut it short today. Certainly felt fairly heavy in the legs after the weeks 2 quality sessions and some pretty heavy work aroung the garden preparing to open our home for sale next weekend.
Much discussion with Rob re taper, what sessions to include, especially this week 3rd week out. ?shorten distance and maintain pace. ?easy runs most days. ?how long to go next weekend.
The books I've read seem to be sending mixed messages- firstly saying that the best results are seen with doing less running in the last 14-21 days, but then putting hard sessions in their programmes.
We'll see. It's been a good preparation and I don't want to ruin it by doing too much in the last couple of weeks.
Subscribe to:
Post Comments (Atom)
1 comment:
IMO you hit the nail on the head with the comment "It's been a good preparation and I don't want to ruin it by doing too much in the last couple of weeks"
My advice is (a)cut the length and especially! the intensity of any long runs, maybe even cycle instead, as that is a good way to reduce the intensity, or even phase out the long runs altogether in the last 2 weeks.
(b) maybe do some short intense sessions to keep fitness and speed sharp (i.e. no longer than 30-90 minutes)
(c) freshen up mentally with some relaxed crosstraining (golf,tennis,cricket,cycling, swimming,kayaking,surfing,volleyball,basketball,hiking with wife in the bush etc etc)
(d) mostly focus on ***reducing mileage and time spent on sessions***, avoiding long **intense** (heart rates above 170-180) sessions of 1-2 hours or more, avoid injuries (work hard on reducing symptoms of any existing ailments at this time) and increasing food intake, plus getting adequate sleep (especially in the week before)
(e) don't worry about training too much the work is already done, instead focus on planning well for race day, drinks strategy, etc
(f)Follow advice of people like Noakes (lore of running),the late Percy Cerutty...on tapering.
hope that mini-essay has some wisdom that helps clarify things...
All the best with it all!
Post a Comment