Every good marathon/half marathon- training plan should “taper” during those final 14-24 days. That means you run less and rest more. For some people, the idea of backing off on their training just the before the big race seems counterintuitive. “so many runners train hard right up to the next day of the marathon because they’re desperately afraid of losing fitness if they don’t,” says Patti Finke, who coaches 250 marathoners a year as a co-director of the Portland (Oregon) Marathon Clinic. “ What they don’t realize is that those last few weeks it’s the rest more than the work that makes you strong. And you don’t lose fitness in 3 weeks of tapering. In fact, studies show that your aerobic capacity, the best gauge of fitness, doesn’t change at all.”
Research reveals a lot more than that. A review of 50 studies on tapering published in the journal Medicine & Science in Sports & Exercise shows that levels of muscle glycogen, enzymes, antioxidants and hormones - - all depleted by high mileage - - return to optimal ranges during a taper. The muscle damage that occurs during sustained training is also repaired. And if that isn’t enough, immune function and muscle strength improve as well which reduces the odds you’ll catch a cold or get injured just before the race. And get this: The average performance improvement by the subjects who tapered in these studies was 3 percent. That works out to 5 to 10 minutes in a marathon.
The review’s main conclusion: “ The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains.” In other words, it’s time to chill.
So don’t blow it after all those weeks of training. The following plan shows you exactly how to modify your running, thinking, and eating in those 3 crucial weeks before you toe the line. So relax. We’ve got you covered.
3 WEEKS TO GO
The taper starts gradually, because the training still “counts,” and a dramatic drop in workload isn’t necessary yet. This week, you need to run a bit less, eat a bit more protein, troubleshoot your race plan, and choose your race-day shoes.
Training
| SEPT. | 23 | 24 | 25 | 26 | 27 | 28 | 29 | |
| REST | TEMPO 20 MINS. | REST | TEMPO 20 MINS. | INTERVALS 6 MILES | REST | ROCK N’ROLL COURSE 6-8-10 MILES | 16-26 MILES |
The taper starts gradually, because this training still “counts,” and a dramatic drop in workload isn’t necessary yet. This week, you need to run a bit less, eat a bit more protein, troubleshoot your race plan, and choose your race-day shoes.
Our key event is Saturday, September 29, 2007 when we walk/run on the San Jose Rock & Roll course
“Think of all the problems that could arise and work through how you’ll handle them, “says Kate Hays Ph.D., a sports psychologist, long-time runner, and a director of the starting-line “psyching team” at the Toronto Marathon. “During this will provide solutions so you don’t panic in case one of the scenarios does occur, and it reduces your anxiety because you’ll know you’re ready for any situation. “Mentally rehearse the following scenarios.
· It’s warm, freezing, or blustery. Less-than ideal conditions means you have to adjust your time goals. Headwinds can slow your finish time by several minutes, and heat or cold by even more. A survey of marathon finish times suggest that 55 degrees is the ideal temperature, a temperature of 35 or 75 degrees adds 7 percent to your time, and an 85-degree day adds 10 percent.
· You start out ahead of goal pace. Slow down to goal pace as soon as you figure this out (hopefully no later than when you hit the first mile marker), because running at an even pace is crucial.
· You start slower than goal pace. Speed up, but only to goal pace, because trying to “make up for lost time” is a fool’s game. You can still achieve your goal time by speeding up slightly during the second half of the race. (Remember all those intervals and tempo training runs)
· You slip off goal pace midrace. This is the time to become your own cheerleader. Coax yourself back into the groove by thinking about all the training you put in and how badly you want to achieve your goal.
· Your old (knee/shin/foot) problem acts up in midrace. Decide in advance how bad it has to get before you’ll drop out. A good guideline is that if the pain forces you to alter your stride, drop out so you don’t develop a long-term injury.
· A side stitch strikes. An excruciating as these can be, plan on hanging in there, because most stitches vanish within a couple of miles—especially if you slow down and apply pressure to the area where you feel the stitch
Nutritional Needs
· “ Take a lot of protein this week to aid in the repair and recovery of muscle tissue damaged during the high-mileage phase of the marathon training, “says Alan Tichenal, PhD., a University of Hawaii sports nutritionist and a 20-time finisher of the Honolulu Marathon. Shoot for 75 to 100 grams of protein per day. If you don’t eat meat, fill up on protein from eggs, beans, dairy, and soy products.
· To rebuild your literally “run-down” immune defenses and possibly prevent a cold or flu, load up on Vitamin C, kiwis, orange juice, red bell peppers, broccoli and strawberries are the most potent food sources.
· Stock up on lysine, an amino acid found mostly in meat and fish that will further help your immune functions. Wheat germ or a 500-milligram supplement is the best vegetarian option.
And Don’t Forget
· This week (if you have not), buy the shoes you plan to wear in the marathon, and wear them on most of your runs until race day. Stick with a brand or a model that’s worked well for you in the past.
· If you already have shoes in mind for the race, be sure they’re adequately broken in, but not worn down. Most running shoes loose their cushioning and resiliency at 300 to 500 miles.
TRAINING SEPTEMBER 29, 2007 ON SAN JOSE ROCK ‘N’ ROLL COURSE
Event Date: Saturday, September 29, 2007
Location: Start Line is located on the Santa Clara between San Pedro and Almaden.
Race Event: Option: 10K or 12K
Course Profile: San Jose Rock ‘n’ Roll Course – Flat and Fast. The course will be clearly marked. ( I plan on marking the trail on Friday wit mile markers)
Start Time: 8:00 a.m. (The official start time for the Rock and Roll)
Corral Start: Each participant will be place in a corral for the start of the race base on your projected finish time.
Registration: Opens at 7:00 a.m. (You need to sign-in, record your race strategy, projected finish time)
One Fueling Station: One station at the start and finish lines. Available: Accelerade, bagels, bananas and nutritional bars.
PLEASE NOTE: No Seminar
This is an important training event for all Divas. This event will be a race simulation i.e. and our second dress rehearsal for the SJ Rock ‘n’ Roll. Please try and make plans to attend.
End of season Diva Party – We have several Divas working on an end of season RPD party set for October 13, 2007.
2007 San Jose Rock ‘n’ Roll Half Marathon Update
91 Divas and counting…
If you have not registered you need to do so ASAP.
OCTOBER 7 IS THE REGISTRATION DEADLINE. R ‘n’ R OFFICIALS INDICATETHERE WILL BE NO EXCEPTIONS!!!!!!!!!
San Jose Rock ‘n’ Roll Pre-Registration
PLEASE NOTE: if you have not pre-registered BUT did not indicate that you were a member of the Red Power Divas, please forward your information (first and last name) to me and I will contact Megan directly and you will be placed on the team.
You must pick up your black loaner chip along with your race number at the Health & Fitness Expo on Friday October 12th or Saturday October 13th.
2007 RED POWER DIVAS TRAINING AT A GLANCE
3 Weeks and counting….
| Sept. | 23 | 24 | 25 | 26 | 27 | 28 | 29 | |
| 3 | REST | TEMPO 20 MIN | REST | TEMPO 20 MIN | Intervals 6 miles | REST | Rock ‘n’ Roll Course 6-8-10 Miles | 16-26 Miles |
| Sept/Oct. | 30 | 1 | 2 | 3 | 4 | 5 | 6 | |
| 2 | Taper REST | Taper 3 Miles Pace | Taper REST | Taper 3 Miles Tempo | Taper 3 Miles Intervals | Taper REST | 5 Miles Easy | 14 Miles |
| Sept. | 7 | 8 | 9 | 10 | 11 | 12 | 13 | |
| 1 | Taper REST | Taper 3 Miles | Taper REST | Taper 2 Miles pace | Taper 2 Miles pace Start Carbo-Load | Taper REST Carbo-Load EXPO | Taper REST Carbo-Load EXPO | 7 Miles |
| Oct. | 14 | 15 | 16 | 17 | 18 | 19 | 20 | |
| 0 | Rock ‘n’ Roll | REST | 3 Miles Easy | REST | 3 Miles Easy | REST | 5 Miles Easy | Post Season 24 Miles |
Note: The R&R is the official end of the season for the RPD. It is highly recommended that you continue to be active. Hopefully, walking/running has become a healthy lifestyle choice.
Divas Rock
Sharon
No comments:
Post a Comment