The Philadelphia Marathon is set for this Sunday, which means there are a few folks around these parts conserving energy, bouncing off the walls and trying as hard as they can to relax.
That's the hard part, of course. Relaxing is always one of those things that is easier said than done in almost every situation. It's almost like telling someone to "just say ‘no.'" Yeah, well if I could say no or relax we wouldn't be in this situation. Who can relax after months of training and the idea of self-flagellation and masochism looming? Better yet, people actually pay money to run marathons. Good money, too. I'm told the Philadelphia Marathon costs more than $100 to enter, which, frankly, is a crime.
The folks charging good-natured runners that much cash should be forced to get out there and run the marathon, too. Get moving John Street...
Anyway, it's taper time for some folks making the jaunt through the city this Sunday and that's always a tricky time. Most people taper for two weeks, which, truth be told, is too long in my book. But, because most people aren't exactly Bill Rodgers (who used to taper for three days... maybe) and get their training plans off the Internet from some silliness presented by Jeff Galloway or Oprah or whoever else is telling people they can hurl themselves 26.2 miles by running less, then by all means, do your two weeks.
Want to know what I do? Well, it's my site and I'm going to tell you anyway.
Here it is:
Thirteen days before the race I do my last long run, which is anywhere between 22 to 24 miles. I continue to train normally the next two days, and then I start to bring it down a little bit. For instance, since I usually take it to 105-110 miles per week when getting ready for a marathon, I'll just go 20 miles on the Thursday and Friday. I just go 20 miles in those two days because I'm going to do a race (either a 5k or 10k) eight days before the marathon as a gauge of my fitness.
After that fitness-gauging race I get into a taper which goes like this:
* 10-13 easy * 10 easy * 7 miles at race pace * 1 miles warm-up/cool down + 5 miles faster than race pace (if I can do it in 27, I'm ready) * 4-5 miles easy * 3 miles easy * 4 miles easy * Go run a marathon
This was discovered through trial and error, though, I've done a few two-day tapers where I ran 16 miles a day until two days out before cutting back to 5 and then 5k. Interestingly, "The People's Champ," Brian Sell, does something a little similar.
At least that's according to Sell's log on the Athleticore.com site where the Hanson's dudes post their workouts. In the week before the Olympic Trials where Sell finished third in 2:11:40, he did a 10-miler in 66 two days out and a 10-miler in 52 the day before.
That comes after doing 46 miles in four sessions the three previous days to the pair of 10s.
You're darn right that's pretty impressive. Then again, after piling on routine 150-mile weeks, a 10-miler at 5:12 pace is probably a day off.
Here's something else people won't tell you about running marathons... when you're out there, put some time in the bank. That's right bank it because you're going to slow down late in the race no matter what.
Week of November 5-11 (22 weeks to the National Marathon – March 29, 2008)
Monday 15 miles in 1:39:08
Felt pretty strong the entire time and easily could have gone another 20 minutes without batting an eye. My form was good and all of that, however, I noticed that the pace dipped a bit on uphills. The effort didn't change, but the pace was bad. On flat ground I'm really decent.
Tuesday 15 miles in 1:41:53
I did the same exact run as yesterday, though it was much slower. I felt strong, though, and a little better on the hills. But I definitely was tired during most of the run. The good part is that it was a strength run and I felt strong.
Wednesday 10 miles in 65:04
I ran steady 6:30 pace and it felt easy. Actually, I was a little bummed I had to stop. I felt pretty good. Still, it's a little too early to push it too much. I'm still trying to figure out whether or not I should run on Sunday.
splits:
1st 5: 32:25 2nd 5: 32:39
Thursday 1st run: 11 miles in 1:14:22
2nd run: 3.8 in 26:59
This was kind of tough. My legs were tight and tired from -- I guess -- not sleeping well last night and waking up early. Plus, I'm putting on the miles again and maybe I'm not adjusted yet.
splits: 1st 5: 33:24.11 2nd 5: 33:44.86
Added an easy run at night. I went out later than I wanted because Brad Lidge was traded to the Phillies, so what are you going to do? Anyway, I went 3.8 miles in 26:59. I fought the slightest urge to run hard -- the point of adding the short and sweet second run is not to run too hard. I'm going to have to teach myself to go light.
Friday 10 miles in 64:58
My stomach bothered me for the first six miles, but my legs felt great. Maybe there's a difference between drinking coffee in the morning instead of Red Bull? You can't mix coffee with vodka, though.
Either way, I felt great and the running felt easy. I think I'm into it now... we'll see what happens.
splits: 1st 5: 32:34 2nd 5: 32:24
Saturday 10 miles in 67:31
My stomach bothered me again -- I think it might be the ibuprofen. Other than that, it was a slight drag to get out of the house. Still, I ran rather well and my legs felt decent. I didn't push the pace really at all... I just kind of settled in.
I think I'm going to try to get up tomorrow morning and go to Harrisburg... we'll see.
Sunday 10 miles in 58:23
I ended up staying awake all last night with a stomach ache where I worried about whether or not I OD'd on ibuprofen. Either way I've officially decided that I'm finished with ALL drugs. And I mean ALL drugs.
Anyway, I pushed myself out the door and ran to Mountville. I started out solid but not spectacular though I really ran hard from about 2 miles away and broke my course record. Interestingly, I paid attention to the terrain and noticed that there were a lot more hills than I thought on the route.
It was a pretty good run.
Better yet, my stomach isn't bothering me as much as it did yesterday, though I'm starting to get a headache... it's always something.