Apr17 4/17/2009 5:31 PM
The Power of Rest: Tapering
Tapering is the time during training when you allow your body to rest and recover for race day. After months of heavy training, a taper gives your body time to recover. During a taper the body will repair damaged muscles and improve immune system function. For this period, drastically reduce total training volume while still maintaining intensity. Avoid speed work and hill training during your taper. Elite level athletes seem to benefit more from a long taper, while novice individuals benefit from a shorter taper and a little more training. If you are running 5-6 miles/day drop that to 2-3 miles while still maintaining the same pace. Tapers can start as early as 3 weeks prior to the race or as late as 10 days prior to the race. Remember, rest is an essential part of your training!
Running Tips by Erin Marston, Denver Athletic Club Run Club Coordinator
For more information contact erindmarston@gmail.com 303.550.6485
**Don't forget to register for the FREE TRAINING SEMINAR
Wednesday May 6th 6:00 PM
The Denver Athletic Club, 1325 Glenarm Place, Denver, 80204
Please RSVP to Scott: 720.931.6740 or sposton@denverathleticclub.org
Tags: 2 comments so far...
Re: check out the latest running tips from the Denver Athletic Club
My daily running is at sea level. I think that I've heard that Denver is the mile high city. Any comments on what I can expect from my running due to the altitude and how I should change my training? Tthanks.
By Tim O. on
4/19/2009 7:18 PM
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Re: check out the latest running tips from the Denver Athletic Club
The main factor you want to consider with high altitude racing is that your pace will be about 10 sec/mile slower than at sea level. Runners training at sea level are able to train at higher speeds and establish faster turnover than runners living at high altitude. Begin the race at least 10 sec/mile slower than your sea level pace. It is smart to start out the race easy, feel as if you're holding back for the first half of the race and then push yourself the second half.
When coming from sea level, the best times to compete at high altitude are immediately after arriving to the high altitude climate or after at least 3 weeks in the high altitude climate.
By Doug on
4/20/2009 9:30 PM
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