Taper Time

Muscle glycogen, enzymes, antioxidants, and hormones are depleted during high mileage They will return to normal during this time.

Muscle damage that occurs during sustained training is also repaired

Muscle strength improves which reduces the chance of catching a cold

Following these simple rules can save you up to 10 minutes in the marathon

Remember, you should practice running the way you will run in the marathon. Focus on stronger finishes

Take your walk breaks. Conserving energy will avoid you hitting the “wall” too early in the run

The 21 miler should be a good indicator on how you will run the marathon. Set your goals based on the results of this run. Make sure the goals are realistic and attainable

Continue to try a variety of foods now and not during taper time.

3 WEEKS TO GO……………………………………..

1. Your longest run should have been last week. DO NOT try to run longer than the

scheduled run. The distance is already calculated for you

2. All running should be at a relaxed pace--- 11/2 to 2 mins slower than marathon pace

3. Avoid hills, speed training, tempo, or any strenuous exercising

4. To avoid panic, think of all the problems that can come up & work through them

For example, weather conditions

5. Start slow and speed up to goal pace. DO NOT try to make up for lost time. This will

make you hit the “brick wall” faster than you should

6. Think about all of the time and effort you put into this program.

7. Think about how bad an injury has to get before you drop out.

8. A good rule of thumb is if the pain alters your stride, drop out. If you don’t, this can

lead to long term injury

9. A side stitch will go away, hang in there………..slow down and apply pressure

10. Take lots of protein to aid in muscle repair……..eggs, beans, dairy, and soy products

Strong healthy muscles will aid in a great run

11. Load up on vitamin C to reduce your chances of getting a cold

12. Stock up on lysine, an amino acid found in fish. Wheat germ works for vegetarian

Salmon is a good fish

13. Buy the shoes you will use for the marathon this week and use them during these

final 3 weeks

Note: Most running shoes lose their cushion about 300-500 miles

2 WEEKS TO GO…………………………………………….

1. Set a few realistic time goals so you won’t walk away disappointed……about 3

2. Drive the route to get a mental picture

3. Load up on calories. Your body is still repairing tissue damage. PLEASE DO NOT

DIET!!!

4. Do not cut back on fat………….30% of your daily calories should come from fat

Fat is good for back up energy

5. Eat foods high in unsaturated fat, such as nuts, or fish cooked in canola oil. Limit

your pizza and ice cream intake

6. If you have been weight lifting, stop. It will not help your race, but hurt it

1 WEEK TO GO…………………

1. On the day before the race, jog 2 miles easy. This will help you sleep better. Try and

get about 8 hrs sleep the nite before

2. BE CONFIDENT. You may still, however, experience anxiety. Tell yourself that you

are prepared for the race over and over again…………….

3. Try to minimize stress. Read a novel, go on a scenic ride, and go on a fishing trip.

Anything relaxing will help calm your nerves

4. Try breathing exercises to relax………….slow and deep

5. If you’re really stressed, relax each muscle one at a time, starting with your face

muscles and ending with your toes. Sex helps the nite before a long run.

6. 60 to 70 % of your calories should come from carbohydrates during the last 3 wks

Pastas, potatoes, rice, cereals, fruits are good forms of carbohydrate. You can even

have sodas and sweets. It turns into muscle glycogen, which is stored for energy

7. Wash Carbs down with lots of fluids. Alcohol is not one of the fluids…….

8. Take in salts to avoid hyponatremia………………sports drinks, salted pop corn, and

pretzels will help keep your sodium levels up.

9. You will gain a few pounds this week. DO NOT LOOK AT THE SCALE!!!! You

will lose about 5 to 6 lbs on marathon day

10. Don’t try any new food or drinks this week……….JUST TAKE IT EASY!!!!!

· YOU CAN AND WILL ACCOMPLISH YOUR GOALS! KEEP UP THE GREAT WORK!!!!!!!!!!!!!!!!!!!!!!!!!