This is the area that I feel least confident about. I feel good about how I taper for a marathon = Run a bit less and keep light speed workouts the whole way in. I usually run 90-100 miles the 2nd week out and 50ish miles the week of the marathon (Before the 26.2)
Here is my taper for the the two 24 hour races I did well at:
6/6/2009 FANS 24 - 147.4 miles
* Training was marathon training (2 speed workouts per week) + a 30+ and a 40+ mile run every month. Mileage was in the 120-160 range (160 when a 40+ mile run was done)
* Week # 3)
108 miles
* Week #2)
M - 21 Easy in AM
T - 5 Easy in AM / 5 Easy in PM
W - 12.5 With 5x5 @ CV (5:33 pace) in AM / 4.5 Easy in PM
TH - 6 Easy in AM / 5 Easy in PM
F - 10 with 20 min Tempo (5:43 pace) in AM / 5 Easy in PM
SA - 12 Easy in AM
Su - 6 Easy in AM / 4 Easy in PM
92 miles
* Race week)
M - 10 mile interval run 4x4 minutes @ CV / PM - 5 Easy
T - 6 easy in AM / 4 Easy in PM
W - 6 EAsy
TH - 5 Easy
FR - 4 EASy
40 miles pre-race
May 13 2010 Brive 24 hour - 154.48 miles - This race was a European race and between lost luggage and being a tourist in Paris - The last week taper was poor - I was in much better shape than the 2009 race. To me the Brive taper was disjointed - There was a lot of life that got in the way. I showed up to the race flat and lethargic.
* Training was marathon training (2 speed workouts per week) + multiple 30+ and 40+ mile run every month. Even a couple of 50+ mile runs. Mileage peaked with an 8 week average in the 200+ range. Many times I would do my speed work after running 20-25 mile of a 30+ mile run, many times my speed work failed.
*
Week #4)
142 miles
* Week # 3)
76 miles
* Week #2)
M - 14 with 4x5 @ CV in AM / 5 Easy in PM
T - 5 Easy in AM / 6 Easy in PM
W - 5 Easy
TH - 14 with 4 mile tempo in AM / 5 Easy in PM
F - 8 Easy / 6 Easy
SA - 5 easy (Travel - Stuck in Detroit)
Su - Off (Travel)
72 Miles
* Race week) - Race was on a Thursday
M - 7 Easy
T - 5 easy M
W - 4 EAsy
You know yourself better than anyone else does, so I don't think anyone's going to have great advice - what do you consider "easy" pace when running (and does it differ much when you run 20 easy as opposed to 6)?
ReplyDeleteOne successful 24 hour runner I've talked to said she just tries to sleep better the last week or two and the running takes care of itself.
I also just ran across some stuff on Charles Rowell, who ran 6 day races back in 1881. His standard training run was 40 miles at 8 min./mile, every single day (he hit 100 miles in 13:20 on his way to 170 for the day). I wonder what his taper looked like!