Greetings Be Change Runners!
WOW!!
Marathon runners: YOU DID IT!! 20 miles!! Celebrate this victory! It’s a big one!!
Half marathon & relay runners: This is your big week, 11 miles!! You got this!!
And then we taper…
Before I get into tapering, I would like to just remind you why we are doing this. With all the running we’ve been doing and the focus on making it through the “BIG” run, it is easy to lose sight of the cause.
THE CAUSE:
Can you imagine as a parent knowing that the only secured meals your child is getting are the ones provided by their school? Can you imagine holding a sick child in your arms knowing that you cannot take them to the doctor because you have no insurance? What if your child had an abscessed tooth and there was nothing you could do to help because you have no money to take them to the dentist? These are the challenges faced almost daily by the parents of Oak Ridge Elementary. This is why we run... these children need us. They need change. YOU are the change.
One of our runners sent this to me last week…
Yesterday I happen to schedule dental appointments for my boys, without a concern in the world, and it hit me. The kids of Oak Park! My boys, being typical, were nagging, "I don’t wanna go to the dentist!" My response, "Do you know there are kids right down the street who can’t go to the dentist? Have never even seen a dentist? Some of these kids have painful toothaches and their mommies and daddies can’t do anything to help!" This was a moment. I knew I had to do something.
…And so she created a fundraising page and is reaching out to her friends and family to help her change the lives of these children. Fundraising is a world I hate to use; we are not really fundraising as much as we are CHANGING LIVES!! So I challenge you Be Change runners, step out of your comfort zone and ask your friends and family to help you be a life changer. Have your moment. Do something.
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Tapering is simple and easy, yet should not be ignored. Firstly, let’s define the taper. Surely the dictionary definition will be sufficient: the period of decreased running mileage before a marathon.
The dictionary definition outlines what a taper is, but fails to give an explanation. Thus, the need for an updated definition: the period of training, usually three weeks before a marathon, when runners cut significant distance from their training, along with changing eating patterns, ensuring adequate rest, preparing psychologically and modifying the time length and intensity to cater your individual needs.
For the purpose of simplifying the above and acting as a quick reference point, see the tapering formula:
Successful tapering = proper timing + decreased running + modified nutrition + adequate rest + mental preparation + customization + self control.
Psychological Aspect of the Taper
It sounds crazy to decrease your training three weeks out from a marathon. Runners struggle more psychologically in the tapering period than they do physically. To add to this, a side effect of decreased running is that you are left with a significant amount of free time. During the taper period, running is replaced with nervous energy.
It takes effort to resist running more than you should during the taper. It goes against common sense and defies the ‘train hard, run hard philosophy’. Nevertheless, there are a number of different ways in which you can make the transition from training to tapering easier.
First, stick to a plan. Don’t find yourself in the first few days of tapering and decide an extra week of training will improve your fitness before the marathon. Additional and unplanned training will likely end bad, whether it be injury or not enough rest before the race. Remember its better to get to the finish line undertrained than overtrained or worse injured.
Secondly, find an activity to fill in the time that you would otherwise be training. Although not directly related to running, it’s an important part of the taper. Consider looking at areas of your life that may have become neglected during training. Some ideas include spending time with friends or family, learn some new recipes (especially during the final stage when carb loading), catch up on work, listen to music, read a book: basically any activity that is not too physical.
Remember that training hard during the taper means you will not be able to run hard on race day. Think of the taper period as running to simply keep your legs moving.
MARATHON
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 5 mile run
Tuesday: 6 mile run
Wednesday: Cardio/Core work
Thursday: 3 mile run
Friday: Cardio/Core work
Saturday: 20 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Half Marathon & Relay
Training plan for WEEK 16|November 13th - November 19th
Sunday: REST DAY
Monday: 7 mile run
Tuesday: 8 mile run
Wednesday: Cardio/Core work
Thursday: 5 mile run
Friday: Cardio/Core work
Saturday: 11 mile run
SATURDAYS RUN MAP: www.tiny.cc/saturdayrun
Congratulations to ultrarunners Jason Harper, Erika Small, Eddie Ballisty and Kyle Roberts on a JOB WELL DONE on Saturday!! So proud of you all!!
Success isn't how far you got, but the distance you traveled from where you started.
