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Posts Tagged ‘taper’

Twenty-five days until Boston! I say that with a combination of excitement and nervousness. I’m at that point in the 20-week training cycle where all the hard work of training has started to wear on my body and spirit, so the doubts creep in. “If I’m struggling this hard to maintain race pace for eight miles, how will I ever do it for 26.2 miles?” and “That 20-miler was tough — I can’t imagine adding 6.2 miles on to that!” But then I remind myself about about the concept of periodization (dividing training into phases that build toward peak performance on race day) and the magic of taper (those last two to three weeks of reduced training that result in fresh legs for the race), and I trust that I am doing what I need to do to have the best race possible.

To keep myself motivated in this last month before Boston, I’ve taken advantage of some travel to run new routes in interesting places. When my husband and oldest daughter wanted to watch the tennis matches at Indian Wells, I made sure to get in a 10 mile run in Palm Springs.

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I could see a dusting of snow on top of the mountain as I headed out on my run from Ruth Hardy Park in Palm Springs.

I started my run at 11:00 a.m., which was very good practice for Boston. I’m in the third wave, which starts at 10:50 a.m. EDT. I prefer an early morning run or race, but I didn’t have any trouble on the 10 miles at that later time of day.

My next opportunity to “vacarun” (“traveljog”? “runtour”?) came when I transported 5th graders on a field trip to Rancho Soñado in Silverado, California. Parents didn’t need to stick around during the science lessons, so I drove to nearby Irvine Regional Park and headed out on the trails for eight miles.

First I picked the aptly named “Road Runner Loop.”

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Irvine Regional Park is home to a grove of heritage Oak and Sycamore Trees.

What a treat to find views like this in the middle of a densely populated suburban city.

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There is a zoo in the park, but I didn’t have to pay admission to see some wildlife! On the Horseshoe Loop Trail, I saw a bobcat!

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Not the bobcat I saw, but it looked much like this. Photo credit: dbarronoss.

Apparently my survival instincts need a little honing, because my first thought was, “What is a cat doing on the trail?” Once realization dawned on me that this wasn’t an overgrown house cat (doh!), my second thought was, “I need to get a picture of it!” Thank goodness that bobcat wanted nothing to do with me and didn’t stick around for its photo opportunity. I finally had the good sense to Google “What should I do if I see a bobcat?” Answer: Back away slowly. Don’t run or it might chase you! Make lots of noise. Spray it with water if necessary.

I walked very slowly around the next bend in the trail and there it was again! This time I stood still and watched it go right back through the brush to its original position on the trail. Once it was out of sight, I slowly walked along the trail until I thought it was safe to start running again. Whew! Thank goodness the last few miles were uneventful and the only creatures I saw were horses and people.

What’s the “wildest” creature you’ve seen in the wild?

I’ve seen bears (from a safe distance) in the national parks.

Where’s your favorite place to run or hike?

I’ve got to stick with the national parks here — I’ve had some fun adventures in Zion and Joshua Tree National Parks.

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It’s the last week of taper here and I got in a nice four mile run on Monday morning — two easy and two at marathon pace. And it was a good thing I wore my new Garmin 220 to pace myself because I realized that when I originally set the data screens, I chose “average pace” (average pace for the entire four miles) instead of “average lap pace” (average pace for the mile you are currently running). For marathons I like to keep an eye on my average lap pace, and that will be particularly important for this downhill marathon, REVEL Canyon City, because I expect the pace to be faster in the first half than the second. In fact I used the pace band feature at FindMyMarathon.com to create a free pace band that is specific to the REVEL Canyon City course. Other marathons I’ve generally tried to run an even pace, but that doesn’t make sense for this course. It’s nice to see what the predicted adjustments to pace are for the hills — both up and down — for this specific marathon.

Yesterday I did an easy three-miler that nearly undid six months of marathon training when I got distracted and rolled my ankle on this sucker:

Marathon killer: the magnolia seed pod of doom, next to my Brooks Adrenaline for size comparison

Marathon killer: the magnolia seed pod of doom, next to my Brooks Adrenaline for size comparison

In the instant my left foot rolled on the pod, pain shot up my left ankle and the marathon flashed before my eyes. My run came to a screeching halt. I quickly took a tentative step and tried to walk off the injury. By some miracle it felt a million times better after a minute of walking and I was able to finish the run. Throughout the rest of the day it stiffened up and became sore, but I iced it before bed and this morning it’s almost back to normal. Every taper has its aches and pains and this one is no exception. Now I just need to do one more easy three miler (including three strides and not including magnolia seed pods of doom) on Thursday and I’ll be ready for the race on Saturday.

While I ran on Monday I listened to an inspiring Runners Connect podcast interview with Olympic medalist Deena Kastor. Usually before a marathon I watch the movie Spirit of the Marathon again to see Deena race at the Chicago Marathon, but this time it was nice to listen to her advice for getting ready for a big race. She suggested that a runner list five reasons why the upcoming race should be successful. That helps calm your nerves and gives you things to draw upon during the race if and when your confidence falters.

So, here are five reasons my sixth marathon could/should/will go well:

1. With my switch to a traditional training plan that had me running five days a week, I managed to hit my highest mileage week ever (40.5 miles) and highest mileage month ever (156.3 miles in October). Not exactly numbers to write home about but pretty darn good for a 44-year-old mother of three.

2. I had that successful and joyful practice 20-miler on the course in the San Gabriel mountains.

3. I looked back over my training log (I keep one on my paper training plan and one on MapMyRun) and reminded myself that I kept consistent with the training. I didn’t miss a single run. Several times when the plan called for cross-training or rest, I rested, but I did every prescribed run. One 16-miler I cut short at 10.6 miles because I felt dehydrated and under-fueled and it was more important to set my ego aside and call it a day than continue and risk injury just to hit that 16 mile number. Sure enough I went on to have several confidence-boosting long runs after learning from my mistakes on that one “bad” run.

4. I made sure to keep up with the strength training at least twice a week. If you asked me the one thing I would recommend to other runners to improve their marathon performance, it would be to add strength training if it’s not already a part of their regimen. As little as 20 minutes twice a week can pay off tremendously in better running form and ability to hold pace in the final miles of a race when your primary running muscles are tired.

5. I nailed down my carbohydrate loading plan and race day plan. It’s not easy to consume over 600 grams of carbohydrates a day but I’m doing my best. I didn’t mind the whole wheat pancakes with maple syrup for breakfast this morning!

So, if you want to see if my ankle cooperates for the race, if my training plays off, if the carbo-loading prevents me from hitting the wall, you can track me on race day (Saturday November 7 starting at 7 a.m. PST) through my participant tracking link. The tracking registers my time at the half marathon point, 5K to go (mile 23.1), and the finish. I expect the first half to be significantly faster than the second given the 4,000+ foot elevation drop in the first half, so don’t be surprised if it takes me a while to pop back up at the 23.1 mark. Cross your fingers for a sub-3:55 (BQ) and better yet a sub-3:36:58 (PR)!

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Twelve more days until the REVEL Canyon City Marathon! I’m in the thick of taper — or more accurately, the thin of taper as the training miles thin out and my muscles recover to get ready for race day. I used to hate taper and the nervous energy that comes with it, but I’ve learned a few tricks to harness that nervous energy and put it to productive use.

10 Productive Things to Do during Taper

1. Review the race course. Check out the course map online and look at the elevation profile.

With a net elevation loss of over 5,000 feet, here's hoping runners of the REVEL Canyon City Marathon did some downhill training in preparation for race day!

With a net elevation loss of over 5,000 feet, here’s hoping runners of the REVEL Canyon City Marathon did some downhill training in preparation for race day!

If it’s a smaller race or you’re hoping to be in the front of the pack (not me) make sure you know the turns. I’m lucky with the REVEL Canyon City Marathon because the directions are like, “Yo, run 23 miles down the mountain on route 39 and continue on Azusa Avenue.” It’s nearly impossible to get lost with just a few turns in the last two miles of the course.

2. Review your fueling strategy. Um, I confess I kind of failed on practicing my fueling strategy during training. I did try out a new fuel I’m very happy with — Honey Stinger Waffles. But after I signed up for REVEL Canyon City many months ago, I forgot all about checking the on-course fuel and I trained with Gatorade as my sports drink for the past six months. I just checked the course electrolyte drink and it’s not Gatorade — it’s PowerBar Perform. Oops. I’ve got just one more long run to test my tummy when I fuel with that. Fingers crossed.

3. Try out any new race gear, even if it’s the same brand/model you always use. I trained over the past few months with two pairs of Brooks Adrenaline 14s. They each have about 250 miles on them (which I know thanks to the Gear Tracker on MapMyRun.com) so I ordered up a new pair of Adrenalines for the race. I will put about 30-40 miles on them before race day just to make sure they fit the same and there are no flaws in the shoes (I’ve always been happy with Brooks but I have heard horror stories of people ordering the same brand and model of shoes they’ve always worn and finding problems with them). Plus I like to change out the laces with Lock Laces (see the link below to Marathon Tip #1: Fasten Your Shoes with Lock Laces) and test them out ahead of time to make sure the fit is right.

4. Decide if, when and how to carbo-load. The literature is unclear on whether carbo-loading really helps (especially for women) but in my personal experience I find it helps and certainly doesn’t hurt. In the three days before the marathon, I increase carbs to about 70% of my daily diet. That translates to 10 to 11 grams of carbohydrate per kilogram of bodyweight. I like to lay out a general plan of how to reach that total amount of carbohydrates because it’s harder than you think. Of course, every time I taper remind myself to write down that plan to save for next time, and every time I completely forget about it in the excitement leading up to and after race day. Maybe this time I’ll actually type my plan on the computer and keep it for Boston 2016!

5. Go over your travel and race day logistics. I did this yesterday and it eased my mind a lot. I wrote out directions to drive to the expo to pick up my bib and directions to the parking on race day. I gulped a little when I saw that I need to be at the marathon parking between 4 a.m. and 5 a.m. to catch a bus for the one-hour ride up the mountain. That’s going to mean getting up around 3:45 a.m., getting to the parking at 4:30 or so, arriving at the start at Crystal Lake Cafe around 5:30 a.m., and being prepared to wait in the cold for an hour and half before the race starts at 7 a.m. Thankfully the race organizers provide coffee, hot chocolate, gloves, and mylar blankets at the start. I’m actually really excited to be racing in cool weather after months and months of training in the heat. I mean, come on, Southern California, 90 degrees for the high today on October 26? Have mercy on us!

6. Keep your family and friends involved. If the race offers real-time tracking, send out the link to track you on race day. Pick a place to meet your fellow runner friends at the start of the race and your loved ones at the finish. If you will not have support at the race (ugh, Santa Rosa Marathon — great race but I missed having someone there!), make sure you have a solid plan for recovering and getting back to your hotel or home safely.

7. Trim your nails a few days before the race but don’t go crazy with it! And leave those hard-earned calluses intact. You don’t want to end up with black toenails after the race, but you also don’t want to have sore toes or feet before the race.

8. Gather your gear and put together a checklist for race day. This post should probably be titled 11 Productive Things to Do during Taper because in order to gather your gear, you also need to check the weather for race day. I’m going with a short-sleeved technical tee and Saucony Bullet shorts. I’ll take a hat, sweatshirt and sweatpants with me to wear until it’s time to turn in my gear bag.

9. Write down your race goals. And notice how I said “goals” and not “goal.” I already laid out my race goals for REVEL Canyon City.

10. Visualize the race to boost your confidence and calm your nerves. I’m willing to bet that at some point all marathoners have that nightmare where they oversleep on race day or can’t find the starting line and they end up running around frantically, wasting energy they should be saving for the race itself. To try to head off that kind of bad dream, I practice visualizing myself at the starting line. I’ve successfully completed my training and arrived at the race healthy (that’s half the challenge right there!) I’ve got all my gear and my Garmin is fully charged and working. I start out at a steady pace — not too fast — and slowly work up to race pace. I execute my running and fueling strategies and cross the finish line with a smile on my face!

For more advice on what to do (and not do) during taper, see 10 Tips for Taper. And for more marathon training and racing tips, see:

Marathon Tip #1: Train for the Course and Race Conditions
Marathon Tip #2: Fasten Your Shoes with Lock Laces

What’s your best advice for gearing up for race day? Do you have a race coming up on your calendar?

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Four days and 13 hours to go until my fourth full marathon, The Santa Rosa Marathon on Sunday, August 24, 2014. I’ve reached the point where my stomach does a little nervous flip-flop when I think about the race. As usual, it’s ridiculous, and I wonder why I put myself through this. (Answer: The sense of accomplishment after every finish line and every workout).

Taper is going well. I knocked out a 6-mile tempo run on Sunday with five miles at an 8:00 pace. Monday I biked 15 miles and did 30 minutes of core work. Today is a rest day. Tomorrow’s speed workout is just 4 x 200 m with 200 m rest intervals, for a total of three miles with the warm-up and cool-down. Thursday is a rest day, Friday is 10 minutes of drills, Saturday is a rest day and Sunday is the big race day!

I’m busy worrying over a few things:

1. Weather — the race day temperature still looks favorable with the 6 a.m. temperature starting at 54 degrees and not going above the low 60s by 10 a.m. The problem is that in the early morning hours the humidity is nearly 100%, a “dripping fog” as local organizer and legendary ultrarunner Arthur Webb puts it on his very helpful blog. Here in SoCal I train in bone-dry, drought-ridden conditions. I guess it’s a good thing my last long run was in the high 80s and so muggy it felt like I was running through the pool locker room at the gym.

2. Tapering — While I still regret running 18.25 miles of speed workout just 10 days before the race, I am consoling myself with the fact that 9.25 of that was at 10K pace, 2 miles at easy pace, and the rest was walking. I also did a bunch of reading and research on carb loading, and in reading Matt Fitzgerald’s book Runner’s World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever, I saw that he said:

I always recommend doing a final longer run [15 miles] about a week before longer races (half-marathon and up) for maintenance of endurance adaptations.

(p. 131). Bless you Matt Fitzgerald for easing my mind a bit!

3. Health — My three girls started junior high and elementary school last week and two of them have already managed to bring home cold viruses. I find that marathon training revs up my immune system and I rarely get sick during training (knock on wood). The one exception is during the reduced workouts in taper. I am going to be very disappointed if I show up to the starting line with a cold.

4. Bonking a/k/a Hitting the Wall — If I want to come in at 3:45 or under, I need to maintain a steady pace of about 8:30 per mile over the course of 26.2 miles. I looked at my last two big races, the Santa Barbara Wine Country Half Marathon and the Long Beach International Marathon, to see how I did on pacing. In the half I did a good job of pacing (especially in light of the hills), with an average of 8:10 pace and a 7:54 for mile 13. No problem there. The concern comes when I get to about mile 18 of a full marathon. While I wouldn’t say I hit the wall in Long Beach (I didn’t have to spend time in the medical tent like I did at Mountains 2 Beach), my pace dropped off after mile 18. I averaged 8:30 for most of the race, then 8:59, 8:28, 9:06, 9:31, 9:41, 9:50, 9:57, 10:04, 9:41 and the last 0.2-mile sprint at 8:48. Not exactly the strong finish I’d like to see at Santa Rosa. Now, rest assured, I’m not just crossing my fingers and hoping for a better outcome this time. Here are four things I have done or will do to power myself for an even pace at Santa Rosa:

1. Strength training. My core is much stronger now than it was almost a year ago at Long Beach. I know I can draw on those muscles to help maintain good form throughout the race.

2. Carb loading. I’m paying particular attention to what I will eat over the next three days, increasing carbs to about 70% of my daily diet. That translates to 10 to 11 grams of carbohydrate per kilogram of bodyweight.

3. Starting slow. It’s been a hard lesson for me to learn, but now I understand that going out even a handful of seconds too fast at the start of the race can cost whole minutes at the end of a race. I plan to start slower than marathon goal pace and ease into it over the first four miles.

4. Not carrying my fuel with me. This is the first full marathon where I will rely fully on the aid stations on the course. By not carrying that extra weight with me, I can shave a few seconds off each mile (which, granted, gets balanced out by stopping to walk every two miles through the aid stations). I practiced this at my last half, and I practiced it on my 18.25-mile speed workout. I’m still worried about not getting enough fuel at each aid station, but I have calculated that I need to get 6-8 ounces each time and that seems manageable.

Anyone else have a race coming up soon? What have you done differently during your last round of training?

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I admit it, I’m a little bit of a slave to the training plan. I pretty much commit to and follow the training plan as written. I might juggle a workout here or there, occasionally switching up the days as needed, but they all get done eventually. There’s not much more satisfying than crossing off a workout.

I also don’t look much past the current and next day on the plan. I map out the workouts for the 16 or so weeks of the plan, but then I take them one day at a time, as one must. So I was in for a bit of a surprise.

As you might know, I was happy to embrace the 3-week taper period leading up to my next full marathon, The Santa Rosa Marathon. But then the workouts continued at pretty much the same pace for countdown week 3. Week 3 ended and week 2 began with a “long” run on Sunday of 10 miles, which indeed is long but seemed like a short run by comparison. I thought for sure taper had begun in earnest. But then the plan proceeded as usual with strength training on Monday and a 20-mile bike ride on Tuesday. Fine, I can handle those. I eat 20 mile bike rides for breakfast. <—- Me, poking fun at myself.

Then came Wednesday's workout. Wednesday is the speed workout on the plan. You might recall that sometimes the speed workout from Smart Marathon Training is a long run in disguise.

And this speed workout, scheduled for just 10 days before race day, was the whopper of all speed workouts:

1 mile warmup
400 m, 800 m,
400 m, 800 m,
400 m, 800 m,
400 m, 800 m,
400 m
with 400 m recoveries
(10K race pace) [for me and my I wanna-qualify-for-Boston-ambitions: 7:41, which is 7.8 mph]
Repeat 3 times [<—– Red flag]
1 mile cool down

Okay, do the math people. That adds up to 18.25 miles. I literally thought it was a typo. I could see doing the set of intervals one time, but "Repeat 3 times"? Are you kidding me?

I checked the Intermediate Marathon training plan, and checked again. I checked the Advanced and Competitive Marathon training plans. They all said the same thing for Speed Workout #14. [Edited to add: I later found out from the author, Coach Jeff Horowitz, that the plan contained a typo and the speed workout was only supposed to be 10 miles, not 18.25. See the correct workout here.]

So that's how I celebrated the first day that all three of my kids were in school full time. I dropped them off at school, hit up Vons for some more Gatorade, and set out to run/walk intervals for the next 3.5 hours. In the end it was a huge confidence booster, and I believe it was excellent practice for relying on the course aid stations for my all fuel. Normally I like to carry my sports drink with me so I don't have to stop running at each aid station. This time I won't have on-course support from my husband, so I've got to rely on the aid stations, which means slowing to a walk every two miles or so, taking in 6-8 ounces of sports drink as I walk, then picking the pace back up to average 8:25 or so. This interval workout made excellent practice for that. I'd run a quarter mile, then walk a quarter mile, run a half mile, then walk a quarter mile. I nailed the 7:41 pace each time, my confidence blossoming with each success.

When I finished, I hit the Vons again for some chocolate milk to refuel. A full quart of chocolate milk. And I took an ice bath when I got home. And I wore my PRO Compression socks for the rest of the day.

I feel pretty good today, but I am glad that the plan truly starts to taper now. Normally I’d be biking 20 miles today, but the plan only calls for strength training. Normally I’d be running eight miles tomorrow, but the plan “only” calls for 15 miles on the bike. I can only hope that my dedication to the plan pays off, and this final push before a severe cutback in taper leaves me with legs primed to kick butt on August 24th: 9 days, 9 hours and 25 minutes away.

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If you have ever trained hard for a race, and followed a plan that builds up to a few weeks before the race and then tapers off the training until the big day, you are probably familiar with the taper crazies. It’s that special brand of crazy that comes from pre-race jitters and stress combined with a reduction in the level of exercise that usually helps the athlete deal with that very stress. For my past running races and triathlons, the taper crazies tended to manifest in two ways:

1) Real or imagined aches and pains that might or might not magically clear up by race day. Case in point: the taper crazies I experienced in the weeks leading up to the Santa Barbara International Marathon last fall. (Spoiler alert: I felt great on race day although it did take me a while to recover from some post-race aches and pains.)

2) Obsessive thoughts about the race, the race course, the needed preparation, the logistics etc. You know you’re taper crazy when the first thing you do each morning is check the predicted weather for race day.

This time around though, for full marathon #2 this coming Sunday, the taper crazies have taken on a “fun” new twist:

3) Doubting your training and your ability to execute your race day strategy and meet your race goals. I have trained for 16 weeks for the race, not to mention the two months of base/maintenance training I did after the Santa Barbara International Marathon last November. That means I’ve been working toward this race for SIX MONTHS. A lot of hard work, sweat and hopes have been invested in this one race (with an 8K and a half marathon thrown in along the way).

For my advanced marathon training plan from Run Less, Run Faster, I’ve put in five 20-mile runs, two 18-mile runs, one 17-mile run, three 15-mile runs, and three 13-mile runs. That’s on top of many, many shorter tempo and speed workouts and a lot of biking, swimming and skiing. So why can’t I trust that training and trust the magic of taper, and believe in my ability to have a great race day? Well, on one level I can, but then there’s this taper-crazy space in my head that whispers things like: “Maybe you’ve OVER trained. And heck, if you struggled to maintain race pace for 13.1 miles, how are you ever going to keep it up for 26.2?” Oh yeah, that’s a fun place to be inside my head!

Overall I think I’m doing pretty well taming the crazy talk. But maybe you should ask my husband and he’ll tell you the real scoop on my taper crazies!

Do you experience taper crazies? What do you do to manage them? Have you ever done anything truly crazy in the weeks leading up to a race? I’m always tempted to chop off all my hair right before a race. It just seems like it would feel so good to have short hair when I’m running. Then I remember that one time in 7th grade that I cut my hair short and strangers thought I was boy, and I come back to my senses.

I get pretty nervous in the days leading up to a big race, so I’ve been reviewing these 10 Tips for Dealing with Pre-Race Jitters.

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It’s a bird! It’s a plane! It’s Triathamom!

Triathamom

Triathamom a/k/a Easiest Halloween Costume Ever

When my husband begged me not to recycle my vampire costume yet again for Halloween this year, I put my 10-year-old to the task at the last minute. She grabbed a plain blue t-shirt of mine and some fabric markers and she made me a “Triathamom” t-shirt like the one she saw at the expo for SheROX San Diego. Along with “TRIATHAMOM” she wrote the names of each of my races on the shirt. Add in my Snail’s Pace running academy training hat, my SheROX medal, my running tights and my Brooks Adrenaline GTS 12 and I was good to go. Frankly it was the perfect outfit for tromping around the neighborhood with the kids for trick-or-treating.

I’m on week three of taper and trying to deal with the taper crazies. The game is all mental at this point. I am sure each ache and pain is the sign of something devastating that will keep me from racing. That pain in my calf must be a tibial stress fracture. The groin injury will plague me until the end. Good thing I warned Mike not to take my whining and complaining seriously. This ain’t my first rodeo. I know that everything will miraculously come together for race day. Even the weather looks like it’s cooperating, with temps in Santa Barbara predicted at a high of 67° and 48° low for race day.

I stick to my theory that endurance training and racing is like pregnancy and birth. After months of training, all I can think about is the marathon. I’m uncomfortable at this point, tired of the training, and I want to get on with the show. At the same time, I know the big show will involve some pain. And I know that in spite of the pain, the reward will be worth it, and the pain will soon be forgotten.

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