I have done four 2 hrs runs for the last 4 weeks, with a bunch of other run in the 1:30- 1:40 range.
Thanks.
Take a week to taper. I wouldn’t run any more then 20-45 mins at a time, just to keep the legs warm (I hate the twitching)
you are already there my friend. if its one week and this is not a training race but a race that you plan on doing well at then you should already be in your taper. right now you just want to maintain and not cause any more stress to the body that the body has to react to. with what you said you have already run, i would bring it down to an hour or less… EASY. im assuming you mean by the week before as exactly 7 days before the race and not just some random time during the week before.
I did a 17 mile run 10 days out from my last HIM…and had the run of my life at the race 10 days later. It was interesting because that 17 miler was one of the worst long runs of my life.
This year (tomorrow) I will be scaling that last run down to ~12 miles. 10 days before just works well into my schedule…if it was 7 days I would probably scale it down to ~8 miles.
Yes, exactly 7 days.
Try a 5k race instead of a long run. Seriously.
Depends. Is this a “A” “B” or “C” race. The answers would be somewhat different for each.
If its an “A” race, the hay is in the barn, so the less the better.
Maybe just: 1.) easy-to-steady 60 minute run 7 days out and 2.) 45 min. (with some “speed” - maybe 2-3 miles / 15 min. worth) 5 days out.
Other running: 30 min. or less, pretty easy, either as part of a mini brick or easy run.
Any “speed” you do the week before should not be stressful: Like half a “normal” track workout, at tempo pace (faster than HIM run pace but not real fast) … Maybe a “mixed” session with some 400s, 800s, strides.
Lots of marathon plans call for one last little speed session on the Tuesday before a Sunday marathon. Before a half, it feels nice to do a bit “fast” on the feet 5 days out and a bit “fast” on the bike 4 days out then do very little after that.
Wow that is probably more running than i did all month long including todays long run!!!
I just did my long run today after a 3400M Swim. i did 1 mile warm up 6 X 2 miles and then 1 mile warm up all in lane eight so i figure close to 16 miles and my “A” race is Vineman 11 days away. i will still work out through Saturday and then taper As i am going to do Camp Pendleton on the 14th but i will back it down on the run that is for sure.
A race.
Do enough to keep things from seizing up, and to keep you and your limbs from getting too twitchy. It’s what I’m doing. Climbing the walls is what I’m doing. j
.
No hard stuff within the last 10 days.
5-8 miles will be pleanty. Good luck!
A race.
So full taper then.
I like 11 days from race (ex. race on Sunday last long run the Wednesday 11 days back). Stay out of the hills. I prefer flats even if course is hilly. Go out half way at regular long run pace. On the way back build into and finish at race pace. Make your final long run going into a “A” race a confidence builder.
.
No hard stuff within the last 10 days.
Why not?
i think beause it takes your body longer to recover from a long hard run than it does from a long hard ride. and you want to be rested for your big race. Well at least that is what i was told. and that is what i did. 11 days before mybig race.
Who said anything about hard AND long?
let me rephrase that from a long run. you never want to go hard, you want to go fast!!!
There are some substantial physiological benefits from going SHORT and HARD 7-8 days out from a major event.
short and Fast, you never want to run hard, you want to run fast!!!
always want to be faster!!!
my coach always reminds me, to never say “you went hard” you want to go faster!!!