Normally I am all about trusting the taper and all that jazz. I don’t like it, but I do it.
However, that is when I have completed a full training cycle and am ready to race.
My first half marathon of the year is only 5 days away and I am trying to figure out exactly what to do with these last few days.
First, I am not going into this race trying to PR.
I ran a sub 2 hour half on this course last time and know there is no way I will get close to beating that. When I had my PR race it was after 4 months of serious training when I felt fabulous.
Currently I have only been back running and training for 5 weeks and am still not 100%. I busted my butt on a 8 miler last week, thought I was going to die, was huffing and puffing like a geriatric smoker, and still only pulled in 10 minute miles. There is no way I am shooting for an even 9 minute mile pace, which is what I would need to break my PR.
So hear in lies my confusion:
- I am not running to PR.
- While I would like an okay time, I am more concerned with finishing injury free.
- I am considering this more like a training run for my April full marathon than a race.
- I have only been running 5 weeks so it isn’t like I have been back at it that long.
With all that in mind: Do I taper? If so what would you suggest with my last 5 days.
This is kind of what I have in mind/have been doing:
(I’ll admit, I’ve been playing off the cuff since my return to injury and trying to just listen to my body, next week a REAL marathon training plan kicks in.)
Saturday – my last long run, 12 very slow, beautiful miles
Sunday – barre class
Monday – 6 miles super slow
Tuesday – Cross Training (30 minutes biking, 30 lifting, 15 doing PT stretches)
Wednesday – 5 Tempo (10 minute mile) with my running buddy
Thursday – Do I cross train again? Walk? Rest?
Friday – Rest
Saturday – 13.1
Should I be taking more rest days?
Or is this okay since I am just doing it as a training run and not for time?
While I thought it would be very frustrating not to finish under 2 hours since I have run this course one other time and that was the result…. In truth I am ridiculously happy to be running again. My first race in over a year, as long as I finish without aggravating my old injury I will be HAPPY! This is just the first step on my comebetter plan.
I think you’re fine not tapering for a race if you’re not actually *racing* it but using it as a training run, or if it’s not your “goal race”. There’s no way I could ever run a race and not go all out, so I am cutting back a bit this week. So that’s one thing to remember, if you don’t taper (which you didn’t), don’t race. Just run. If you do work out just make sure you get enough nutrition and sleep in the bank for recovery.
I plan on taking it easy Wednesday, Thursday, and Friday. I’m gonna do couch to 5K on Thursday with some beginners to get that extra boost that comes from motivating others, and after 3 days of no real running, my legs will be ready to go fast on Saturday
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Good luck with the run though
. I heard it’s a fast course and I certainly hope so! My legs felt dead this week but even this week I know a fast course will definitely help!
It is a super fast course.
I think knowing there is no way I could come close to my PR helps me slow it down. I am not really shooting for a time goal, I just want to finish injury free.
While I do tend to get caught up in the race atmosphere I think this injury really helped me learn to run smarter and listen to my body. I think that will help me to take it super easy.
The PR thing, I mentally “reset” mine each year (even though I have overall ones, obviously). That kinda makes me feel better if I don’t PR everything in a year, and also helps me not to downplay previous PRs. Even if my 2010 5K PR is four minutes slower than my current PR, it was a huge accomplishment back then
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I might be a little delayed in saying this, but I love the blog design : )
Personally, I would either rest or walk that day. It’s always better to be safe than sorry.
Thanks for the design compliment.
The pouring rain agreed with you and keep me from walking or running so I am resting the night away.
To echo Amy, I’d say if you are using this race as a training day and not looking to PR, just continue your mileage buildup. And during the race, if you need to adopt something like run 10 min walk 1 min to help stave off injury, that might be a good idea too. Something I am considering depending on how my training goes over the next few months for my races. Take it one day at a time, listen to your body and good luck on your upcoming half!
I will be listening to my body for sure. That is one thing this injury taught me. Normally I would not stop in a race unless I was dead or dieing. However, I am all about finishing injury free so I will stop, stretch, walk, whatever I need to make that happen.
I usually take the day off before a half but don’t taper for one. I usually taper during marathon training about a week out…i notice if I take too much time off then my body hates me when I start running
It’s hard to convince myself to taper for a half. I guess like you I feel I don’t need much time of since during marathon training I am running at least a half every weekend. I taper for about 2 weeks for my marathon, but not much time completely off, just shorter runs.
Suuuuuuuuuuper excited about your first real post injury race!! Everyone is different but I would at least back off this week. Get the legs nice and fresh!
First race in over a year.
I may be finishing slow, but at least I will be running!
I’m think you should walk that day. Nothing strenuous but still move. You’re going to be really excited by that day so try and burn off some energy but nothing that could hurt you! And make sure to foam roll all week! Good luck, I can’t wait to see how you do!
I planned on walking today, but it is pouring. I guess I am forced to rest. Maybe that is for the best.
I have my first half in 12 days and I’m planning on not tapering at all. I’m looking at this race as training for my upcoming marathon in April. Continue to foam roll and ice and I think things will be fine. And of course, above all else, listen to your body
. Good Luck! I’ll be cheering for you!
We are very similar here. I am considering mine just a training run for my April full too.
We got this Stacy. I’ll be listening to my body and taking it easy, you do the same.
Knowing me, I would probably rest. But I love my rest days
I am so goofy about that. On rest days I want to move, on work out days I want to rest. Ha.
My thought is that a taper for this race isn’t necessary. It doesn’t do you a ton of good if you haven’t done a full training season and since it’s not a goal race for you, it might cause you to pressure yourself a lot, which you don’t want since it’s the first big race after your injury. Maybe don’t go balls-to-walls hard this week, but break a sweat on Thursday. Just go have fun! That’s my advice
I am all about fun this time.
Heck, I’ll be going so slow there will be plenty of time for waving, cheering, talking… and one happy to be running again Abby!
I semi taper…. Meaning I do the tempo, speedwork…but not at the level as the week before. Taper is more important when racing and esp when running a marathon
just my two cents
I think what I am doping qualifies as semi-taper. I’ll be better about it once I am actually racing and not just running for fun.
I’m going to agree with everyone else. Since this is just another training run for you, I would say Thursday should be an easy cross train day unless you get to Thursday and aren’t feeling it! Then you should rest.
So excited for an injury free race!! I can’t wait to hear all about it.
My legs are super sore since I was an idiot and leg pressesed 300 instead of 200 Tues. Read the machine wrong… How does that happen? So I was just going to take it easy and walk, but now it is pouring. Guess that means more blog time for me.
I think when my goal is just about enjoying the race and not worries on time, I just stick to training as normal….and I do the same after the race too as long as I really did treat it that way. I think you’ve got a pretty good plan laid out, I would say nix the cross training thursday and maybe do a 1-2 mile shake out Thurs or Friday with the other as rest.
I planned on doing a walk today, but got poured on so today I am resting.
Tomorrow will probably be rest, or a walk if it is pretty out. Maybe a mile shake out mid walk.
I agree with everyone. Hah! But I think rest is just as important of a training tool as running is and we often don’t think so. Also, I know that even if I wasn’t racing the race I would still want to do as well as I could do, good solid effort. Maybe a few strides and stretching and call it good. Best of luck for an enjoyable race.
Thanks Mindy. I hope to do well, but not push it to hard.
I am reminding myself that finishing injury free is priority number 1.
Just like the others I think your plan looks good. I’d wait another day to decide about Thursday. Even though you aren’t trying to PR you need to finish comfortably and without aggrevating your injury. If you feel up to doing something Thursday, do it, if not hold off and save your legs for the race. Best of luck to you. We’re all cheering you on!
Thanks so much Carli.
My legs are a bit sore from lifting Tuesday so I was just going to walk when I got home from work, but mother nature decided pouring rain was on the menu instead.
Now I am taking 2 rest days.
I think I did something wrong because my comment is MIA. Oops! But basically, decide on Thursday about Thursday. You want to be comfortable for the race so you’ll know what you need to do to make that happen. Go Abby!
It’s there don’t know why it didn’t show up at first.
alas Ive no tips.
but Im cheeeeering you on.
xo
Cheering beats tips sometimes.
Especially if it involves awesome cheer move. I bet you and the tornado could whip up quite the cool routine.
I think you’re plan looks great! Thursday I would rest. Taper is important for your body so definitely take advantage of it! You’re going to do great girl!!!
I was planning on walking, but it is pouring rain so rest wins.
I think the week looks good the way it is. Take the rest day. Don’t you dare go out there and get all hard head competetive and blow your leg up! I had soooooo many nerves the morning/day before WHM, but had the same goal – to just finish injury free. It took me about 8 miles in, and I had to slow it down. LISTEN to your body- extra sensitively on race day. You’ll most likely end up finishing faster than you think anyway
I think knowing that even if I pushed my heart out I couldn’t beat my course PR helps. I plan on running slow and finishing injury free.
I think you’re fine not tapering if you’re just running it as a training run and if the distance is something you know you can easily do. Just make sure to not get caught up in the adrenaline of the race and run harder then you intended
That is going to be my biggest problem. I think I can keep myself calm by remembering how horrible this injury was and how not running for 2 months felt. Don’t want to push too hard and end up back there.
I agree that if you’re truly using it as a training run, no taper required. My problem is that I always race even when I swear I won’t.
But you know yourself, and if you can pull off a training run during it, I’d go for that. Your body will thank you, and you’ll be one step closer to your marathon!
I was going to just walk today, but it is pouring rain. Maybe that is a hint that I should take two days rest instead of my normal 1 day.
I normally don’t taper for a half marathon, but I probably will a little bit when I try to go sub-2 in the fall.
Good luck this weekend!
I don’t usually either, but I agree with you it may be a good idea when trying to speed it up, or not 100% healthy
i agree with laura! you can train through if you aren’t wanting to PR. Enjoy it and go for it!
Yes. It is my first race in over a year. I know that I will be no where near my course record and in truth I think that takes a lot of pressure of me. I plan on just enjoying the fact that I can go and run it all. Even if it is much slower being able to cross that finish line will feel great!
I am all about enjoying this one. So happy to be moving again!