Tapering Strategy for the Victoria Marathon

Well, the big race day is clearly in sight now. On October 12, 2008 I will be running my second marathon of 2008. After 4 years without running any marathon, I must have been clearly mad when I agreed to a second marathon this year almost immediately after finishing the Vancouver Marathon.

With one month left before the marathon, we are running our last long-distance run tomorrow morning. I hope to complete a 3 hour and 45 minute run at least, and hopefully a bit longer. Weather’s looking great for our run and our route is mapped out.

With one month in my marathon training, what is my strategy?

Well, as I mentioned above our longest run will be taking place a month before. Typically, I like to do my longest run 3 weeks in advance to the marathon, but we were lucky enough to have a half marathon happening right in our own community - The Peace Arch Rotary Half Marathon in White Rock, BC which is taking place 3 weeks before the marathon. Needless to say, we’re in and will be racing next weekend. The half marathon will not only give me a chance to get some running in at race pace, but also allow me to have a race day rehearsal.

After the half marathon, the taper will begin. I will allow myself more rest if needed - keep my easy runs - easy. I feel that this is the time to take a couple days in a row off to get my body feeling strong again and get rid of any feelings of tiredness or exhaustion.

Figure out what I might like to wear on race day and take it for a test drive/run. I’m very comfortable with my tried and true running apparel that I will be sporting on marathon morning. However, I did just just purchase some brand new running shoes from Roadrunner Sports. Delivery will be in about 5 days - too late to try out on my long distance runs, but I will still have a couple of two hour runs in my marathon training which should give me a good indication of how they will feel. I would have liked to have had the runners sooner, but, call me cheap, but I was holding off for a sale. Which, by the way I got and saved over $30 on my new Saucony ProGrid Hurricane 10 s plus free shipping. If you are in need of new runner I suggest that you check it out at: Free Shipping and 15%off on all purchases through 12/13/2008 at Roadrunner Sports

On the final week before the marathon the things that I will be keeping check on is sleep, proper diet, stretching and drinking lots of water. Oh ya, very limited alcohol consumption. I do love my wine, but there isn’t alot of give in a marathon and I find that I need all my body has to give. The wine will be saved for the post-race celebrations!

Running and Weight Loss

Running is a great calorie burner.  If I remember back that long ago, I believe that was why I started running - to burn calories.  And over the years, although I always struggle to maintain my weight, I probably weigh a bit less than when I began running.  On average (depending the runner’s weight and a couple other variables), a runner will burn approximately 100 calories per mile.  What better way to keep your weight in check.  But how many of us don’t fuel our runs properly because we are trying to lose weight.  I admit to being guilty on occasion.  Okay, maybe more than on occassion.  I remember very recently hirting the wall on a longer run because I failed to include any carbohydrates in my diet during the 24 hours previous to my run.  I ended up walking home which took well over an hour. 

The point that I’m trying to make is that if you want to get the most value out of your run or your training program, you have to fuel your runs.  Like your car needs gas to run, your body needs fuel (nutrition) to run as well.  It’s still possible to minimize calories and lose weight but pay attention to when you eat.  Eat well during the most active part of your day.  If you do your run in the morning, try toast and peanut butter before your run.  If your run is at lunch, then eat half your sandwich before your run.  Enjoy an earlier dinner and cut out the night time snack.  Brush your teeth, go for a walk, go to the library and read the latest issue of your favorite running magazine.  Whatever you decide to do…. just step away from the kitchen.

Consider this…  cutting out 100 to 200 calories out of your nighttime snacking can lead to 10 to 20 pounds of body fat shed in a year.