Ask the Coach
Ask the Coach - A Proper Taper
By Kirt West
September/October 2010
For the Washington Running Report
Dear Coach: This is my third marathon and I have a time goal of finishing in 3:30. I have done three 20-milers to prepare for my first two races with the last long run three weeks before the race. What else do I need to do to meet my goal for this race? Jason
Dear Jason: First of all, to run a 3:30 marathon you need to be able to run 26.2 miles at 8:00/mile pace. Chances are your long runs are slower than an 8:00/mile pace and any speed work is faster than 8:00. The principle of specificity should be applied-this means running some predicted marathon pace (PMP) to get your body and mind used to that particular effort. For runners who have a time goal, I recommend they run their PMP miles on a track starting with three nonstop PMP miles and building up to 10 to 12 miles, two weeks before the marathon. I usually have them run this workout on the weeks that they are not doing their long run of 18 to 20 miles. In addition to the PMP workout, you need to be working on raising your anaerobic threshold (AT). Most runners can run a marathon at about 45 to 60 seconds slower than their AT pace, so if you increase your AT you will be able to run the marathon faster.
My favorite AT workout is 3 x 1 mile repeats at 10 mile or 15K race pace with a minute recovery between sets. If you are wearing a heart monitor, the effort is 80% to 85% of your max heart rate. You can do this workout once a week for six weeks with the last one two weeks before the race.
Doing a proper taper is important-having your last long run occur three weeks before the marathon is about right-make sure that you run only 50% of average mileage two weeks before the marathon and 25% during marathon week. It is crucial that you begin the race well rested.
Dear Coach: My marathon strategy has been to go out fast and try to build up some time in the bank. I try to slow to my goal pace around mile 10. In my last marathon, I was 5 minutes ahead of 4:00 marathon pace at the halfway point, but I slowed down around mile 18 and started walking at mile 23. I ended with a 4:30. How do I prevent this from happening again? Joan
Dear Joan: This "money in the bank" strategy turns out to be fool's gold. Your best bet is to try to run an even pace marathon or a slightly negative split race. Assuming you have the fitness level to run a sub-4 hour marathon (approximately a 9:00/mile pace), when you start out at an 8:30/mile pace you will start using up your glycogen as if you are running a 3:45 marathon. When you slow down to your goal pace of 9:00/mile, unfortunately your body does not get the message and it continues to burn glycogen at the 8:30 level. You ended up running out of glycogen before the end and start burning muscle, which in turn causes you to crash.
Here is what you need to do. Next time, go out at 9:00/mile pace, or even slightly slower for the first mile or two, to let your body warm up. You will find it much easier to pick up the pace at the end of your race. I used this approach with many of my runners who end up with the first mile being their slowest and they have run the second half of the race anywhere from one to five minutes faster than the first half. In each case, they achieved their race goal. Using this approach, you too can run that sub-4 hour race.
Coach West's Tips for Marathon Recovery
1. No running the first week after the marathon-go for walks, a swim, or bike ride. You have thousands of muscular micro-tears that will take time to heal.
2. No racing for the first month after the marathon-something I learned the hard way. Chances are you will crash during the race and your marathon recovery will take longer.
3. No speed work for the first month.
4. Week two, run 30% of average mileage during marathon training, 60% during week three, and 80% during week four. After a month you should be fully recovered, have a great aerobic base, and be ready to move to your next challenge.
Coach Kirt West has been running for more than 30 years and coaching adults for the past 15 years. He is the online coach for the Credit Union Cherry Blossom 10 Mile Virtual Training Program. He is a former member of the RRCA Coaching Committee and past Vice President and member of the Montgomery County Road Runners Club Board of Directors.