Marathon Taper

[frojoe23]

I thought with this time fast approaching or already being here (I think Dave started his taper 3 months ago), we could discuss what everybody prefers for a marathon taper.

I think that after 3 marathons, I finally figured out that a 10 day taper works best for me. For Chicago '06 and Boston '07, I did a three week taper. At Chicago it left me feeling stale, and at Boston it left me roaring to go, which is not a good thing on that course.

My taper for Chicago was off of an average of 110-115 miles/week and my last three weeks were 102, 70, 39.
I also ran the day before the race - just a light 3 miles.

For Boston, I was averaging 100-105 miles/week. My last three weeks were 100, 78, 38. I missed three days in a row in the final week due to being sick, so my mileage should have been around 50. I also ran the day before the race - a total of 7 miles.

For Marine Corps, I decided to try the 10 day taper and it really worked. My last three weeks were 90 (with a long run day off), 112, 51.
My last 10 days were:
5.5 + 12.5
8
12.5
10
8
5.5 + 11
0
11
5
0

The way I like to do this is by gradually decreasing my "rolling" 7 day total. From 10 days out, my previous 7 days were:
116, 109, 111.5 , 98.5, 91.5, 88, 73, 66, 63, 51

I did not run the day before the race and it didn't seem to harm me.

For Boston, I will take the day off two days before the race due to travel and will most likely run on Sunday, but only 3-4 miles.

[burgrunner]

After last week, I thought Dave was on to something, but luckily, this week has gone a lot better so far. My plan for this taper is a little bit different than what I have done in the past. Two weeks ago, I started to lower my mileage and I was just over a hundred miles with two double days. Last Monday I took an off day and only did one short double(10 miles in the morning and 4 miles in the evening). With no long run (highest mileage days that week were two 15 milers and a 14) I hit 90 miles. This week I am only planning on 2 short double and I should be around 105 miles again. Next week, the plan is to only double once and take a day off (or go short, depending on how the legs feel) and try to not go above the 90 mile mark. I think this should help to stay "fresh" and not have that weird feeling that goes with taking multiple days off. I have read several articles on the shorter taper (10 day or less) and it seems like it works for most (especially for those who are used to running 100+ mile weeks with no off days). Hopefully this plan will work and will lead to success in the future.

[Justin]

I have never gone through a marathon cycle, but lots of other training and I agree, the shorter taper always worked best for me. 10-14 days seems optimal. Reduced volume and some work at race pace, for 10k's 800's, this way race pace feels easy and you get into the groove easily. You should be able to close your eyes and hit even goal race pace without thinking. I know it's easier on the track and with the different courses on the road, btu I'd think around about average pace for the marathon should ahve some significance. Good luck guys.

[frojoe23]

I have read about many guys during their final week running a taper with a majority of miles at marathon pace. (something like 6,4,3,2 all at MP). While marathon pace shouldn't be taxing at all for 6 miles, however, I have always liked to go more off of feel in my training and can't stand having anything to do at an assigned pace. I really feel that if you tried to do this in the final week and couldn't hit your pace, then you bring a lot of negative feelings into the marathon.

[burgrunner]

I completely agree. The work is done by now, or as some say "the hay is in the barn". It now comes down to a mental thing. Trying to stay positive and knowing that you are indeed ready are the most important part of the next two weeks. The marathon taper is so unique- it is better to go into the race a little undertrained than to go in 1% overtrained. With the shorter distances, you can will yourself through, but 26.2 miles is a different story.

[Justin]

I understand what you guys are saying. I wouldn't do a ton at MP, but maybe 2 runs or parts of runs in the last 10 days at pace. I wouldn't do it for conditioning, but just for feeling. Say start at AC and get a couple miles easy around on the roads, hit the dirt track for 3-5 miles at MP, then back out for a mile or 2 at whatever you feel like.

I almost never take splits during any training runs and usually I train by time, so for me setting it up to get some splits and hitting a pace on some days is important.

[kevinspradlin]

I love this thread - in large part because it forces any runner of any level to realize that a "proper" training plan is adjusted to each person. Everyone responds different to most everything - it's very difficult to make blanket statements about much of anything when it comes to running.

[wvrunner]

I agree that a marathon taper is a very individual thing. Just as Jaron said, it takes a few attempts using different methods to get it right. The old method of taper was pretty much the 3 week gradual reduction in mileage, with intensity kept the same. My experience was similar to Jaron's. A 10 day taper worked best for me. 10 days out I would do a 10 miler at marathon pace. Effort was similar to a tempo run. When I finished that run feeling good it was a huge confidence builder. I also liked to do 2 x 1 mile at about 30 seconds per mile faster than marathon pace 3-4 days out from the race. I would take the day off 2 days before then run 3-4 easy miles the day before with some 20 second pick-ups the last mile. I also like to jog a real easy mile early the morning of the race to loosen up.

One thing I attempted and didn't really care for was the carb depletion diet for 3-4 days followed by 3-4 days of carbo loading the week of the race. Research later indicated that runners stored no more glycogen after depletion than on just a carbo loading diet. Does anybody still do the depletion diet? If so give us your thoughts. By the way guys, Good Luck in Boston.

[frojoe23]

I like some of Dennis' thoughts here. I like to do my last hard workout 10 days out from the marathon. Since the taper is shortened from three weeks, I keep the intensity the same, but I never go past it in those last ten days.

Some of what Justin is saying is very valid and makes a lot of sense. If you can go out and hit those paces in a workout, it will feel so much easier in a race. In essence, I have done that - I just do it two weeks out as part of the final long run. I like to go and run 10-12 miles and then run marathon pace for the final 10-12 miles. This is extremely taxing, but it a huge confidence boost. To me, it seems more important to hit marathon pace when you are tired then to hit it leading up to a race when you are getting your legs back.

[Justin]

Good points guys. I wasn't trying to say what everyone should do, just what I think I would try to do if I were to be training for a marathon and was planning a taper.

Jaron has a really good point about being able to hit pace while tired, I'd think that would be what makes the marathon so hard, keeping pace while slowly degrading and fatiguing. It's similar to other races, just the times frames are stretched out so much because of the distance.

[kevinspradlin]

The local folks - Jaron, Dave, Jeremy and Jim (sorry if I've left some out) - are clearly prepared. Yet each, I think, are tapering very differently. Jim didn't even run the 10K on Sunday - he's nursing a very minor hamstring thing - but he wasn't going to run it anyway because he started his taper a week before the other three. All 4, I'm sure, will toe the starting line as prepared as they can be.

Should be fun to hear about afterward. I wonder if they'll blog from Boston.