Originally posted by: Megatomic
8 fast ones this morning. Only one more run to go before the race next Sunday.
Question for the more experienced racers: aside from doing my strength routine a few times this coming week, what do I want to do with myself when I would have been running? Do I want to jog or walk or do household chores or just rest? Do I even want to do the strength routines? I know I could go out and do the race tomorrow without tapering, but I want to do my best this time. Thanks in advance for the tips.
Strength work or weight lifting is ok earlier in the week (Monday or Tuesday, since you're racing Sunday) but don't do any after that point. Stretching every day is still recommended.
In terms of runs, do 1-2 fewer runs than you normally would, and drop your weekly mileage by 20-25%. Do only one speed work/fast session, and do it earlier in the week (Tuesday would be ideal). Make sure your steady runs are at a comfortable pace - not slow but not pushing it either.
Rest on Friday and do a very short run and a few strides on Saturday.
Household chores and walking are fine. I would avoid anything really strenuous like heavy lifting/moving, but vacuuming, cleaning, etc. are fine.
Here's an example of what I'm doing this week (I race this Sunday). You can adjust it to fit your mileage.
Monday - Strength/weights
Tuesday - Hard workout (6x800m)
Wednesday - Steady run (6 miles), 3 strides
Thursday - Easy 5 miles
Friday - Rest
Saturday - 3 miles, 3-4 strides
Sunday - Race!
This is just a guide. Listen to your body, and if anything feels off, take an extra rest day and do more stretching and massage.
Keep in mind, if you're like me, you'll probably get the jitters and feel nauseous and "flat" 2-3 days before the race. It's just your body's way of working out the prerace stress, and by Saturday, you should be feeling fresh.