Tuesday: 3 mile run
Thursday: 4 mile run (moderate pace)
Saturday: 50k race
Sunday: 45 minute EASY walk
I know there are conflicting thoughts on this kind of taper, and I think that everyone is different, but I wanted to share my opinion. I was worried I would feel stiff, but in actuality my legs felt very fresh, especially after a few miles of running. Of course I got antsy and was eager to be running prior to the race, but I think I would have had race anxiety no matter what. Overall? Success, for me. I'll probably stick to a really conservative mileage week like this before marathon distances (or longer) in the future.
But what about AFTER the race? Usually I take a day or two off from running and then ease into it, but in this case it is really important to me that I recover fully and don't let myself run more than I should. So I decided to go for the "reverse taper", which is essentially your taper week in reverse. (It's a clever name, isn't it?) So here's how the past week went post-50k:
|Couch time and cat cuddles are vital to recovery!|
Monday: 30 minute easy spin (no resistance)
Tuesday: 4 miles of flat, easy running
Wednesday: 1 hour of spin
Thursday: 4 miles easy running
Saturday: 1 hour, 15 minutes spin
Sunday: 10 mile run
My body is pretty much happy with this plan. So far I feel like I came out without injuries or pain (knock on wood) and next week I should feel well enough to tackle a 20 miler as the final long run to preparation for my marathon on November 10th.
I'm curious to hear about how other people recover from longer races. Do you have a set plan that you stick to - i.e. no running for 5 days - or do you just listen to your body and take it day by day?
In theory I would just "listen to my body," but I know that I have a habit of enjoying a run and going maybe a little longer or harder than I should. I think mentally I'm so amped after a great race that I just want to keep going!