Easy tips for taper time

In keeping with calls from folks for taper tips going into the marathon, I include the following:

Taper is a time to cut back and rest more and train less. Training during this period should be at a lesser rate of exertion and any intervals or depictions should have more rest between them. 

The marathon will take a lot out of you both physically and mentally. During the final two weeks spend as much time as you can in solitude and self reflection as this will help in the final 10km. Imagine yourself running the race and see the time on the clock as you cross the finish line. If you can see it and believe it then you can and will achieve it. 

Ideally a 5k time trial two weeks out is a good idea even if not run flat out to give extra confidence in your end goal time that you will have determined based on your previous training. 

Two weeks out I also do a 400m session (with longer rest periods between). 6 or 8 400m reps just to get the legs turning over. 

In the last week my belief that has been formulated through reading and followings the plans of many experts is to rest the last three days prior to the marathon with only two runs on the Tuesday and Wednesday of that week. All these runs should be easy with a few strides 

Follow all your normal stretching and nutrition plans. Don't change anything that you haven't tried before in training. No new foods, no new techniques. Just follow what you have trained with.

Running together (while tapering to a strong marathon), stride for stride on a life changing ride! -- Sean Muller

Go get it checked!

This week I went to visit my local GP to receive the flu shot and had them check my blood pressure as part of the visit. I was shocked to be told that my blood pressure was on the high side.

I have never had any problems and at the moment am running around 100k a week with a pulse of 38 and slightly under 5% body fat. The diagnosis just didn't add up in my mind. I am fitter than I've ever been, don’t smoke or drink and yet there I was being read the riot act by the doctor about my blood pressure.

Naturally these results were of concern to me and I am going to undergo all the relevant tests, but it did wake me up to the fact that sometimes as endurance athletes, we take our fitness for granted and the fact that we have low fat levels and low pulse levels and believe that merely following a good nutrition program means that we won’t need any extra help.

I’m not concerned until I get more information, but urge all of you to go and undertake a physical even if you are extremely fit or young and believe that you are 10 foot tall and bullet proof. Life’s too short and it’s just not worth going through it not knowing answers about your health.

Running together (while getting our health regularly checked), stride for stride on a life changing ride! – Sean Muller