March 7, 2010

Tapering...a Bit

Week of Mar. 1 ~ 7
Slight taper the last 3 days, although the mileage was higher than last week! (114.4km)
LA Marathon is on the 21st. Basically decided that two weeks is enough of a taper.

Had a light dinner and drank too much beer at the party last night after the Tokyo Marathon, so did not eat much breakfast and lunch, so lost 1kg. Good!

20k @4:46 1:35:31
25:54/24:32/23:22/22:41 @4:59/54/40/33
Felt good after 2k warmup. Legs felt fine. Planned to come back faster than out.
Time: 3:00
Temp: 7C/45F, humidity 70% (sunny, dry weather is mostly gone, lots of cloudy, rainy weather)
Weight: 60kg
Shoes: 240g
AM - weights and core at gym

11:00 - 12k @5:38
7:30 - 8.4k 6 x 1000m in 4:19/3:57/4:01/00/02/00 (200m jog after each, total time 6:30)
Legs felt ok, 4:00 pace felt fine.

20k @5:00 1:40:10
Felt ok after 3k warmup. Had to hold back on 3rd 5k to avoid running @4:40.

15k. 5k warmup @5:21 10k MP in 42:48
Felt so-so on warmup, stretched, felt good on 10k. Trying to run faster than MP (Pete McGill: train faster than goal pace), but pace did not feel hard.
Time: 4:00
Temp: 17C/63F (suddenly one nice day)
Weight: 59.6kg
Shoes: 220g
11:00 - weights and core at gym

15k @5:17

24k @4:54 1:56:41
25:33/25:06/23:48/23:48/18:23 @5:06/01/4:45/45/36 Last k 4:24
Felt good, but legs tiring last 6k. Also due to cold, rain and wind. Legs got cold and hands were freezing. Coldest I've been on a run in a long time.
Time: 3:00
Temp: 6C/43F Rain and wind made it much colder. Two pairs of gloves had no effect.
Weight: 60.7kg (?) No dessert!

Total for week: 114.4km (71mi.)
Fri, Sat, Sun ran 15/15/24 instead of 20/20/30 (or thereabouts) so that is the start of a taper. Sunday was the last really hard run until the marathon. Next week 80-85k.


  1. If you don't run well in LA it's not because you missed something in training. This has been pretty much the best build up you could have done given the circumstances.

    So if there is justice in this World you're going to have a great marathon.

    Thanks for your copywriting help, I've sent you the draft.

  2. As much as I hate to, I agree totally with Scott Brown - a near perfect (and better) build-up should equal a great marathon.

  3. Your training has gone great Bob. Will we be seeing your marathon goals soon?