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!

Stretching to Avoid Injuries

Do you know what the three leading causes of runner’s injuries are?  Let me tell you:

1. Too much mileage
2. Too much speedwork
3. The wrong type of stretching

Let’s talk about the wrong type of stretching.  Stretching is a very important part of your running routine, but stretching right is even more important.  Why is it important?  Well, because as we develop those wonderfully muscular legs, it is important that they stay flexible and do not become too tight.  In particular, the muscles at the back of your body, such as the hamstrings and calves.  Tight muscles can ultimately cause all kinds of troubles on the joints and will ultimately cause injury, but so will the wrong type of stretching.

When you stretch, do so by applying gentle tension on warmed up or relaxed muscles.  My favorite time to stretch is after doing about a 5-10 minute warmup run and then doing the basic achilles, calf, hamstring and thigh stretches, before continuing into the meat of my run.  Then I do another set of stretches when I return from my run.  I apply a gentle tension that I hold for 10-20 seconds.  If the stretch gets painful, then I back right off.

Stretching does not need to take alot of time, but will make you more flexible and reduce your chances of injury.