I love to taper before a big race, especially when the last long run went well. I don’t make a secret out of it, but I love rest days and taper is supposed to relax your body. All good, except oftentimes I go crazy!

During taper my body is fine, but my mind is going nuts. It usually starts with the fear of getting sick. I use hand sanitizer 24/7 and just the noise of a cough or a sneeze makes me run away! Then I start feeling “weird” pains in my legs and worry about huge injuries. After that I just get nervous and think I can’t do that. The day before the race I get all quiet and then race morning I’m excited and nervous and a little crazy, like dancing and singing in the car.

“tapering”

This is how taper is done right:

• Reason of taper: Reduce work load, while maintaining race-specific efforts

• Benefits of taper:
  • Maximize fuel and enzyme stores
  • Rest muscles and allow muscle recovery
  • Mentally prepare for major effort

• Length of taper:
  • 5K: 3 days
  • Half marathon: 7-10 days
  • Marathon: 14-20 days

• Marathon taper:
  • Follow regular weekly running pattern, but less distance and effort
  • last big workout 7-10 days before race
  • last demanding long run 2-3 weeks out
  • 2 weeks prior to race: 60% of average volume
  • week of race 30% of average volume

• Taper tips:
  • Don’t do extra projects
  • Don’t do fast running
  • Eat well and hydrate well
  • Avoid excess: alcohol, fatty foods, high sugar
  • Sleep well
  • Motivational tools: book, movies
  • Visualize race

I’m doing pretty well in relaxing and taking it easy, sometimes I’m worried I’m taking it too easy! In 2 weeks I will be lining up at the Wineglass Marathon. 2 more weeks of trying to stay sane.

Do you like taper?
Do you experience taper madness as well?
Any taper advice?