- Rebuilding glycogen stores in the body requires two to three days of lowered activity.
- Carbohydrate loading should take place during these last three days (not necessarily just the evening before the race).
- Rebuilding minor injuries in muscle takes at least five days.
- Any training effect you get from hard training in the last ten days before the race will be minimal.
Tuesday, March 29, 2011
It's taper time
Well, here we are, three weeks from Boston (as of yesterday), and I am ready to taper. Oh yes, I am. Tapering, as most runners know, is the period of time before a race where you reduce your running volume, though not necessarily intensity, in order to allow your body to rest, rebuild minor muscle damage that your hard training has caused, and also rebuild nutrient stores and glycogen. I really like this article by Patty and Warren Finke from Run the Planet that discusses tapering and carbo loading. I will say that the mileage volumes they recommend, even in taper, are quite a bit higher than I ever do! That is partly because they assume 6-7 days of running...and I don't do that. Also the "advanced" plan has a final long run of 25 miles, two weeks before the marathon. Twenty-five miles? That's crazy talk! But otherwise I like what they have to say. Some important points: