figuring out recover-taper during race season

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2005-06-29 8:35 AM

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molto veloce mama
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Subject: figuring out recover-taper during race season
this season i have a few races that are 2 weeks apart. the first was the half-marathon i did 1 1/2 weeks ago. this saturday i have a sprint, and then in two weeks, an oly. considering that i felt as though i overdid my last run before the 1/2 marathon (11 miles one week before the race - had run up to 15, but my legs still hurt after 11), i decided to skip a few of my scheduled workouts to allow for some real recovery (from both the 11 and 13 mile runs) and a real taper. i've gotten in 35 miles of biking, 1750 yards of swimming (might swim tomorrow also), and only 3 miles of running. planning for a run and ride today, weather permitting. i'll probably cut back again between the sprint and the oly, if i feel good on saturday. here's what i had scheduled.


Sat 1/2mar
Sun Rest/Recovery
Mon Rest/Recovery
Tues S1750y/B25
Wed R3
Thur Sdrills/B25
Fri R5.6
Sat B40
Sun R4.5
Mon Rest
Tues S1500y/B25
Wed R3
Thur Rest
Fri Rest
Sat RACE Sprint

so, what does your recover/rest/taper schedule look like?

Edited by autumn 2005-06-29 8:38 AM

2005-06-29 9:06 AM
in reply to: #186153

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Master
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Subject: RE: figuring out recover-taper during race season
Before the race my last workout is on Wednesday and everything that week is about half the length and at a easy pace. I resume post race similarly, taking it easy. I'm 40, though, and a younger person may get back to it quicker. My body appreciates a little recovery, which I am more than happy to grant it.
2005-06-29 9:25 AM
in reply to: #186153

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Elite
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Subject: RE: figuring out recover-taper during race season

I don't really have the complete hang of the taper part of things yet, but I do know that what's best for me is a rest day 2 days prior (Friday for a Sunday race) and the day before, a VERY short but fairly intense workout.  And that's just personal preference (altho Friel backs it up, I think I got it from the Cyclist's TB). 

2005-06-29 9:30 AM
in reply to: #186204

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molto veloce mama
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Subject: RE: figuring out recover-taper during race season
hmm. so, like a 2 mile run at a faster than average pace? short spin? what do you do?
2005-06-29 9:57 AM
in reply to: #186153

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Elite
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Subject: RE: figuring out recover-taper during race season

Well it's only my second season so I don't have it down yet, but for example  before the Lighthouse run (10 mile race) :

Wed : off - very tired

Thurs: easy ride, mostly because of the bikelots challenge

Fri: 3.8 miles at hard pace (and I think maybe this was too long.  Next time I will do a shorter run-2.5 - 3 miles))

Sat: race (but a "c" race, which is why I went ahead and rode on Thurs).

Before Big Foot:

Fri: off

Sat:  30 min ride with I think a 10 min warmup then a few short (about 45 sec) sprints with about 1:30 recovery.  I didn't really time it, just used a handy short street. Then a 10 min  run (but all I did at Big Foot was the bike leg, so the bike was the focus of my workout).

Sun: Big Foot (bike leg of Oly)



Edited by CindyK 2005-06-29 9:59 AM
2005-06-29 10:04 AM
in reply to: #186234

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molto veloce mama
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Subject: RE: figuring out recover-taper during race season
cool. thanks for sharing. maybe i'll try a 2-3 miler on friday morning. i'm going nut with this weather and am getting MORE than enough rest this week (not enough sleep, but plenty of rest). the weather (thunder rumbling in the distance) has made this a more restful taper than for the 1/2 marathon (some on purpose, some not - rain hitting the windows now). we'll see if it makes a difference, better or worse, on saturday. both july tris are either 'b' or 'c' races, so i'd like to experiment a bit and see what feels right for a taper. definatly need a longer taper before a 1/2 marathon. last year i did a 10k race the weekend before, doing my last 10+ mile run two weeks before, and for that race i had no pain during or after.


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