How many miles did you run today?

[NewYorkIslander]

4.5 today on wht was supposed to be an easy day, busted at around 6:30 per mile...not bad for an old fart like me!

 

[JayJay]

4 miles back at home, but at 4 a.m.

 

[js4design]

8 @ 8'/mi

 

[wingin' it]

7.8 miles w/ fartleks tonite.

How exactly do you taper?
Key is to keep the intensity high but the mileage low. Do short intervals at your marathon pace.

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.

Exactly as you say - high (for me) intensity, low mileage.

To add from the McMillan website:

Mistake No. 3: Resting too much during your taper
Many runners change their training rhythm too much during their peaking phase. They rest so much that they get sluggish and stale — the way you always feel after a few days off. On marathon day, they feel mentally and physically slow.

Fix No. 3: Stay sharp
The body likes routine. Let the body and mind rest, but don’t take a vacation from training. Maintain your frequency of running during your peaking phase (one additional day off is allowed) and your intensity, but simply reduce your volume of running as the race nears. A good rule is to reduce your volume 20 to 30 percent in each of the last two weeks before your race. Don’t waste your race in training but certainly keep the body ready for fast running with a few key workouts.

 

[adsmith4]

5 this morning, and all 5 sucked.

 

[quevola]



5 nice easy recovery miles this morning, ended in rain which is awesome.
quevola, what marathon?

Long Beach Marathon in California.

Agree with what everyone has said about tapering. I ran 3 miles with 6x100 strides @ 5k pace tonight.

 

[samblackbones]

quevola - I will be running the 5k at long beach this weekend. I will be cheering you on coming down the chute. Remember that the last 400 meters are straight downhill! I have only ran the half in long beach, but be sure to arrive very early in order to start towards the front and get some porta john access. Good luck. It looks to be cooling off.

 

[Equus Leather]



7.8 miles w/ fartleks tonite.
To add from the McMillan website:
Mistake No. 3: Resting too much during your taper
Many runners change their training rhythm too much during their peaking phase. They rest so much that they get sluggish and stale — the way you always feel after a few days off. On marathon day, they feel mentally and physically slow.
Fix No. 3: Stay sharp
The body likes routine. Let the body and mind rest, but don’t take a vacation from training. Maintain your frequency of running during your peaking phase (one additional day off is allowed) and your intensity, but simply reduce your volume of running as the race nears. A good rule is to reduce your volume 20 to 30 percent in each of the last two weeks before your race. Don’t waste your race in training but certainly keep the body ready for fast running with a few key workouts.

Thanks for the tips everyone. 3 miles @ 7.55 last night - a last fast run

 

[wingin' it]

5.5 easy run tonite. Cold spell here. 30's to low 50's next few days.

 

[CalTex]

2 miles warmup @ 8 min/mi
800m x 4 @ 3:50 min
1 mile cool down @ 8:20

 

[NewYorkIslander]

Gonna be 81 today, will be running home from work...great way to start the weekend!

 

[clarinetplayer]

This morning, 3 miles. Average pace: 6'40"

 

[about11oclock]

7.5 this morning and then some amazing lox and bagel with pals.

 

[NewYorkIslander]

5.6 miles after work run home...Indian Summer here. MMM, Bagels and Lox, the one thing I really miss most about going gluten free are REAL bagels, but I rarely ever ate them...maybe a couple times a year. Anyway, testing the new iPhone camera features:

 

[wingin' it]

10.1 miles today with a tempo run. Still hate tempo's, but really ran this one well with pace on the fast end and mileage on the long end.
Only a few tough runs left until big race.