Sunday, April 25, 2010

Marathon Training Program: Week 17 - Taper Week 2 - One More Week!

(Graphic from my page at The mileage in the graphic includes both running and cycling miles.)

On my first taper week, I took advantage of the additional energy from reduced mileage to experiment with pace a little, and pushed it a little hard on a couple of runs, finding speed I'd never experienced before.  Taper is all about recovery for the race, so I approached the second taper week more cautiously.  I still ran a little over my anticipated race pace, but kept the pace at a comfortable level without pushing it.

This week, I concentrated on stride and rhythm, trying to maintain a smooth, efficient flow.  My approach to these runs was to start easy, run the middle miles nice and steady, and to finish a little quicker.  This week, I timed my splits to get a better feel for the flow of each run.

I continued to add some cycling miles for cross-training, but fewer miles than previous weeks. Weekly totals: 26 miles running, 13.2 miles cycling, 39.2 miles total, plus three weights workouts and two core workouts:
  • Monday: Rest.
  • Tuesday: 4 miles running.  Splits: 10:04, 9:36, 9:40, 9:37.   1 mile cycling.
  • Wednesday: 6 miles running.  Splits: 10:19, 9:50, 9:47, 9:33, 9:06, 8:41.  6.05 miles cycling.
  • Thursday: 5 miles running.  Splits:  9:57, 9:31, 9:29, 9:01. 6.15 miles cycling.
  • Friday: Rest.
  • Saturday: 4 miles running.  Splits: 10:04, 9:47, 9:24, 9:06.
  • Sunday: 8 miles running.  Splits: 9:46, 9:44, 9:20, 9:26, 9:36, 9:31, 9:17, 8:18.
This leaves one last week of taper.  I plan a couple of very short, easy runs, no leg activity in my weights workouts, and very little cross-training.  I'll increase carb intake all week, especially from midweek on, and hydrate well all week. 

17 weeks down, 1 week to go!

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