Originally Posted by samblackbones
Morefire basically has it right from what I have heard. Less volume, same intensity. The risk is over tapering and losing proper muscle tension in your legs. That is why it is good to run moderately quickly during the taper.
I had an awesome workout today (finally)
Yesterday: 4.2 am 7 pm
Today: 3ish am and 10ish PM including a 1200/800/400/400/800/1200 ladder (with full recovery)
Ran 341/222/67/66/221/338. I did not think I would go close to as fast as I did. The ample recovery definitely helped, but yeah - very pleased with my overall splits. Definitely feel like I am in shape. Best workout I have had for almost a year. Had a friend help me out with the pacing tonight, which was very very helpful.
Wow, strong progression in your times. (I'm reading the 800 and 1200 splits as m:ss), Also, good to know about the taper: looking back I've never gotten it right.
Originally Posted by Equus Leather
Exactly as you say - high (for me) intensity, low mileage. My average times have been at least 1 min/mile faster than my non taper average and 1.30 at times for individual runs, I've pushed quite hard at times. Bear in mind though this is relative, I'm very slow for long runs, I did 19 1/2 miles at 10.30ish pace three weekends ago so not hard to slice big chunks (I've been doing 8.15ish) out of that.
Marathon on Sun so we'll see if this has been a good strategy! Its marathon no 1 so my intention is to get to the end regardless of time. Its taken me a few months to reconcile myself to that, I'm very competitive by nature and being slow doesn't sit well, but Ive spoiled half marathons with unrealistic targets before so I'm going to jog round and concentrate on having a good run.
I've had great results with the Strasburg sock and start using it right away once I notice the twinge. Granted, it's come up maybe three times in the last 10 or so year, but between that and a frozen beverage can I've managed to avoid serious problems.
Today I was sure I'd be suffering from the very short night yesterday, but I felt quite good this morning - legs not as stiff as usual and the last couple of miles were cranked out at a decent pace. 3.6 miles, 29 minutes.