Tapers, Nerves & Countdowns!

     In training for a marathon, you learn all sorts of terms. Things such as time on feet, quality runs, long runs, pace runs, tempo runs, yasso's, cumulative fatigue, cross training, rest days, foam rolling, hill repeats, cadence, heart rate zones.and last but not least the Taper.  Some of these I have a good understanding of, some of them I will get a better understanding of in my next training cycle, right now I am getting an understanding of the Taper.

     Runners will tell you a good taper is vital for optimum race day performance and I agree with them. They will tell you it is to recover from cumulative fatigue and overuse injuries. It is time to perfect your nutrition, sleep and hydration.  To visualize your race and plan your stategdy.

     Now during marathon training you have a schedule that is about 12-16 weeks long. The schedule tells you what days to run, how long to run, how fast or how hard to run. It tells you what days to rest and what days to cross train. A schedule is revered and followed to the last mile. Every week the mileage or time running increases unless it is a drop down week.  The schedule consists of your first double digit run the 10 miler. The week you do a half or 13 miles and you secretly wonder are you able to run double that number.  The 16 miler that you complete easily and know you could have went further.  The 18 miler that strips away your belief that you can and forces you to face the question, Can you really? Then the 20 miler that is so much easier than the 18 but makes you ask could I really do another 6.2 miles more? I don't know?

     Everybody says if you can do 20 then you can do 26.2 on race day. That nerves, momentum, crowds and fear of a DNF will carry you through the last 6.2 miles.  Everyone tells you when nerves arise to trust your training because you put in the miles. Then they tell you to taper for 3 weeks!

     The Taper is the 2-3 weeks before your race. Each week your mileage or time running decreases up till Race Day.  That is 21 days spent with less time running. 21 days to analyze every run. 21 days to remember every missed training mile.  21 days to remember every run you might not have given all your focus. 21 days to remember each poor meal choices. 21 days to remember the extra Cape Cod drink. 21 days to remember the nights of poor sleep. 21 days to remember all the days you didn't drink water, stretch, or foam roll.  21 days or 504 hours for your nerves to build and nightmares of DNF to occur.

     As you taper and have more time on your hands you might catch up on social media, nonrunning friends and family. Bad idea. Every friend you have is suddenly an expert on running and have nothing else to talk about except your upcoming race.  Family members all have that one person who blew out their knee in a race and were in a full body cast for a year.  Every time you get on a social web site you will be confronted with an image of a countdown to your race. Such as the link below.
http://route66marathon.com/expopacket-group/health-and-fitness-expo/

     Now a well executed taper does help resolve cumulative fatigue. Overuse injuries will heal during this time. You will focus on the things you can control, your nutrition, hydration and rest.  You will focus on what you didn't do. You will question your ability to finish. Your nerves will get out of control.  You wil resolve your mind to the fact that you will finish, even if you have to crawl.

     Race Day will dawn. You will be rested. You will be hydrated. You will be fueled.  You will be a jumble of nervous energy, excitement and scared witless! But really if you are calm and not scared then you are not dreaming big enough! OMG 4 Days to Race Day!

Live Epic!
Michelle