A Little More Each Day

One working mama learning to run & to maintain my 100+ pound weight loss!

Friday favorites: Tapering

on April 24, 2015

I amย  now officially in the midst of tapering, so naturally I’ve been reading lots about it this week. I feel like I’ve never gotten tapering quite right – I tend to just fall off the wagon completely or get distracted by worries and phantom aches and pains. This week, my Friday Favorites are focused on all I’ve been reading about tapering so that I can remind myself to re-read these things and keep my eye on the ball!

No chilling out like this gorilla we saw at the zoo for me - a smart, not lazy taper is on tap!

No chilling out like this gorilla we saw at the zoo for me – a smart, not lazy taper is on tap!

A perk of starting my taper the week of the Boston marathon was all of the articles in the last few weeks that were targeted at tapering for Boston, not that I’m running Boston of course. ๐Ÿ™‚ This one from Women’s Running has some good general principles (and I need to get my list started for race day!). One thing I didn’t really think about with tapering was what I should do with my non-running workouts. In Greg’s round up of tips for tapering, he mentioned the idea of cutting back on strength workouts. I hadn’t considered that before, but it does make some sense. There’s an article here on Runners World that goes through some of the science of how strength training plays into the taper (I love the Sweat Science series!). Apparently, the optimal time to cut back is 8-14 days out from the race, so it looks like I’m off the hook for strength training from now until race day.

The tip about strength training is also included in this Runners World article on How to taper correctly, which also discusses cross training and nutrition during taper time. I’m going to have to remind myself frequently that moving less (not moving NONE) is actually good for my race and not to worry about my pants getting tighter – it’s okay to gain a little during this period as I restock glycogen stores. It’s not an excuse to go completely carb-crazy, so I’ll need to review the nutrition tips in Eat to Peak again to be sure I’m optimally prepared for race day. These articles on Zelle about How to Carbo-load the Right Way and from Womens Running on What to eat the week of your marathon also have some great tips to help me make a food plan for next week.

This first week of the taper has gone well, overall. I’ve kept moving and done all of the assigned workouts. Unlike previous taper periods, I haven’t let “I’m tapering” be an excuse for skipping any workout I don’t feel like doing. ๐Ÿ™‚ I even got a bonus workout in on Tuesday, taking O to the zoo with a friend who’d come into town to visit. Pushing an almost 40 pound toddler with a cast in a stroller around the hilly Omaha zoo definitely counts as a workout! Thank goodness that was Tuesday with a cross training day Wednesday because my legs were toast.

Even if you have to have your Mom help you up into the penguin bubble because of your cast, watching penguins is still pretty cool :)

Even if you have to have your Mom help you up into the penguin bubble because of your cast, watching penguins is still pretty cool ๐Ÿ™‚

I hope everyone has a great weekend! Happy Friday!

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3 responses to “Friday favorites: Tapering

  1. When I tapered for Chicago, my coach had a pretty active taper, so I didn’t feel the crazies like I’ve heard about. It was perfect!

    • So far I’m liking this taper – moving just enough to keep from going nuts and not the feel the lazy achiness like I have before. ๐Ÿ™‚

      On Fri, Apr 24, 2015 at 7:25 PM, A Little More Each Day wrote:

      >

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