And now we taper
It has been 14 weeks since I started training for the Montreal demi-marathon. This training has been quite a bit different than my previous training sessions. Differences include:
- Over those 14 weeks, I’ve run all my runs straight through – no more 10-and-1s for me.
- I’ve run the majority of my runs in my zone 1 heart rate zone and done a few zone 3 runs – though not nearly as many as I should have. And I’ve done some zone 2 (which is the zone I’ll run my race in) at the end of some of my long runs, but, as with zone 3, not really as much as I should have.
- I’ve been alternating between two different pairs of running shoes
One thing that has been similar to my previous training session, despite using a different training plan, my weekend long runs have still increased in distance each week, save for a few recovery weeks where the “long” run got shorter. Yesterday, I ran my last really long run of this round of training – 20 km. Which means now the tapering begins!
Tapering is where you decrease the volume of running you are doing to allow your body to recover from the training you’ve done so that you are in tip-top shape on race day. You don’t get to slack off completely – the schedule I’m using calls for a couple of runs this week where you warm up for 10 minutes, run as fast as you can handle for 30 minutes and then cool down for 10 minutes. Next week it goes to 10-20-10. And next weekend my “long” run is 14 km – so less than this week’s 20 km by a fair margin, but still a long run to be sure!
As you can tell by the photo of my foot – yes that is a blister on top of a blister which has a blister inside of it! – my poor feet sure won’t mind running a fewer kilometers for the next two weeks!