Is Tapering Necessary?

Mike Smith, coach of NCAA Cross Country champs Northern Arizona University, addresses his tapering philosophy at 41 minutes into this insightful podcast on Final Surge. Perhaps it's time to rethink your approach to that final week prior to your next big race.

Distance Running Tip- The Taper!

Less than 2 weeks ago I raced a distance slightly less than 10K and felt great! I'd like to reproduce that feeling this weekend in a half marathon, so will try to duplicate that taper. Prior to that race, I did a long run the weekend before with a quality interval session on Wed. This week, I did 14 miles on Sunday and today (Wed) I did a 2 mile hard effort. I felt very strong- under 12 min despite the misfortune of missing a turn thus having to do an abrupt 180 to get back on course. I could definitely tell that my leg speed and not breathing was the limiting factor. Maybe it's time for 400s? I felt leg fatigue the rest of the day so didn't do anything else.

I'll run an easy hour tomorrow and do the 2 x 800s on Friday, then hope for the best. On Sunday I plan to go out at 6:15 per mile and see how long I can hold it. Pray for good weather!

Distance Running Tip- Be Ready on Race Day

Summary for Sept 19- 25

run: 47 miles
bike: 12 miles
swim: 1000 meters

My tri season has ended (2 races- spring and fall!) and I'm taking a breather from swimming and the bike to focus more on running. The temperatures and cooling and the weather has been fabulous the last few days!

I had a decent week with a long run of 12 miles on Sunday and quality intervals on Wed. I'm feeling better on hour runs but I still haven't done anything over 13 miles. I also haven't been on a sustained tempo run for a while, but at least that changes with tomorrow's 10K in Seoul.

Last month I did something a little unusual prior to racing - 2 x fast 800s on Friday, and another on Saturday (I even did a 4 mile bike!).

Why would I run fast like that the last 2 days before a 10K? Call it an experiment based on a version of this post I did a couple of years ago on how to taper.

I'm taking a more conservative approach this time, running 2 x 800s on Friday in 2:57 (9 seconds slower) and an easy 3 miles on Saturday followed by a comfortable 6 x 200 at race pace. I felt flat on the 800s (10 mile day on Thurs was too long), but better on the 200s. The real taper comes before a half marathon on October 10.

As everybody knows, better to error on the easy side.

Last month at the DMZ 10K I averaged 6:20 per mile- the goal tomorrow is 6:15 (the race is a short 9.28K)