(On Running) #19 Let The Taper Begin
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| Chicken parm w/ homemade sauce |
Let The Taper Begin
In my first marathon block, I was extremely excited for the "taper" phase of my training. Essentially, a taper involves lowering the intensity (speed and effort) and volume (mileage/distance) of your running to keep your legs fresh for race day. It typically begins after the peak intensity and volume week of your training.
I fear the first time around I was too excited to taper. I ran my peak long run workout—20 miles with the last 6 mi at marathon pace—5 weeks before race day. It was a 63 mi week, and the workouts felt great. But in the weeks that followed, I ran 30 miles (including my 5K race PR of 17:28), 47 miles, 41 miles, 32 miles, and 21 miles (plus the marathon). The structure, unintentionally, caused me to lose fitness before race day.
This time, I have left the taper late. I peaked at 60 miles last week, including a long run workout of 20 miles with the last 8 mi at marathon pace (6:30/mi). I ran 52 miles this week, including a 2 x 3 mi @ marathon pace workout on Wednesday, which felt like a reasonable decrease in mileage while still maintaining fitness. Now, two weeks out from race day, the taper is truly beginning.
Trying Out A Spin Class
Would it really be a taper if I didn't find other ways to workout when I should be recovering?
Today, I went to a free 15 minute spin class at BrickHouse Spin that one of my friends from the Marathon Sports run club invited me to. When he told me about it, I thought "15 minutes? I can make that work." Sunday is typically my recovery day, meaning I do my best to avoid intense exercise and absorb the prior six days of training.
Mind you, I had never done a spin class before. In my head, it was an indoor bike ride, with instructions and music. When I walked into the studio, and the instructor asked if I needed shoes, I realized that spin class was much more than just an indoor bike ride.
After slipping on my rental shoes, I walked into a dark room, lit with LED light strips. The instructor patiently helped me click my shoes into the bike—a process that I discovered to be more difficult than it appeared. When I was all settled in, I recognized that spin itself had a steep learning curve. It was far more complex than riding a bike. There are 3 positions: saddle, standing, and standing + leaning. Saddle was my favorite—it is the seated position in which you simply peddle the bike. Standing and peddling was really difficult, especially when incorporating different movements in the standing + leaning position.
When the workout began and the music started, I realized that spin class is actually something I really enjoy. It was the joy and euphoria I used to get from going out dancing but instead I was sober and working out. My quads burned within five minutes. I am not sure if this was due to being sore from running or if my lack of strength training was catching up to me. I suspect the latter—I was using muscles for that class I don't use all that often for running. By the last five minutes—an uphill climb—I was counting down the minutes the way I would do in a difficult race. Completing it provided immense relief.
There was a promotional element to the class too: hot and cold cider, sweet treats, and a raffle to win free spin classes. It was like a free trial for spin. It is a workout form I am definitely considering taking up in the future. My quads have rarely felt that sore after any leg day I have done at the gym, and it was only 15 minutes.
Recovering For Race Day
Now, my main focus over the next two weeks will be recovering and fueling my body for race day.
I will keep prioritizing an essential component of my recovery: nutrition. Recently, I have been making a protein shake for breakfast with chocolate milk, almond beverage, greek yogurt, almond butter, chocolate protein powder, a banana, ice, and a pinch of salt. It is delicious and a wonderful for muscle recovery. I typically have a salad for lunch: this week will be a chicken caesar salad. This homemade dressing is what has made it a staple in my lunch rotation. Dinner will be a baked ziti with Italian sausage that I have absolutely been loving lately. I add a spoonful or two of tomato paste to mine to thicken the sauce and it comes out excellent.
Otherwise, my focus is on getting good sleep, stretching regularly to keep my muscles supple, and finding time to read a book before bed. With all of the other responsibilities I have as a graduate student, it is easy to forget to make time for myself. By prioritizing self-care, I am actively investing in my marathon recovery, while also allowing me to be my best professional self.
Insights on Improvement
While spin class was fun, prioritizing recovery over the next two weeks will be essential.
Next weekend, I have a packed schedule. On Saturday, I am celebrating my birthday (a few weeks early) with my family. On Sunday, I am playing golf, in a charity soccer tournament at my high school, and visiting with a friend who is back in town. Thankfully, Monday is a holiday, which will give me enough time to do all the things I need to be prepared for the week ahead.
My plan is to balance running less with more time for recovery. Whether that means sleeping slightly longer, stretching longer before and after runs, or finding more time to relax, I aim to get my mind and body ready for race-day.
This Week: 52 miles
Stay tuned every Sunday for insights into my training towards a BQ marathon!
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