October Half Marathon Group: Tapering and faffage lists! 😊

[roseabi]

Heyup, Half Marathon Posse!!!

From next weekend we will start to see the rest of you running your half marathons - exciting!!!!

This means that many of you are now approaching the final week of preparation.

In the last week or so before the half marathon it is best to reduce the long runs, but definitely keep to your shorter runs and some of your cross-training. This will help to maintain fitness while promoting recovery, in the period of your training commonly referred to as the "taper". The extra resting time will mean that your legs will be nice and fresh on the day, so enjoy your rest, and take the time for other things 😊😊😊

One non-running activity which is very helpful is to make a list of everything you'll need. We often refer to this as a "faffage list" on this forum, but really it should helpfully make sure that there is no "faffing about" on the day of the race 😄

I tend to find that my faffage lists get pretty long! Clothes and shoes for before, during, and after the race will be on there. Race number and timing chip (if separate) are things I wouldn't want to forget! Fuel for the car, and the runner. Suncream and lip balm. Imodium 😄 A small bottle of water to sip on before the race. Bag drop bag, throwaway top, phone, sunglasses, etc. etc.

One thing I have fairly recently started adding to all of my lists is a bottle of chocolate milk for after the run. This is something I really recommend because it contains lots of goodies to help with recovery, and it's amazingly easy to consume, even after a marathon when I usually think I can't force another thing down! I don't even like chocolate milk 😜 But it is a good idea to think generally about items that will help YOU yourself to recover after the race. Could be a nice warm bath, a massage, a foam-rolling session, a pint and a roast dinner... whatever works for you.

Anyway, good luck to everyone with races coming up! I hope you are all looking forward to them and feeling excited - the forum will give you a cheer 😊😊😊

Happy running, cross-training, resting, tapering, and faffing, everyone!!!

roseabi xx

September 20th, 2019

OHMG: docs.google.com/spreadsheet...

HUHM Strava Club: strava.com/clubs/huhm-489700

roseabi's Half Marathon Plan: docs.google.com/spreadsheet...

Previous post: healthunlocked.com/marathon...

[Hidden]

My taper begin at the end of the month. I can't wait. I've gone from bouncing with enthusiasm and energy like Tigger to pissed off and knackered. Judging by remarks from other runners on various forums, this is par for the course. I sinned and took photos on my run today, which cheered me up no end.

I'm organised (I think). My new toy, Buddy Pouch, is brilliant, easily stowing away my iPhone XS with swift and hassle free access. Room for energy bar, keys, credit card etc. By far the best solution I've found, other than my hydration vest (which i wont use on the day), way better than armband phone holders or belts. It has a magnetic flap which fits over your waistband, and is so comfortable that you hardly feel it when you're running. I've also ordered a space blanket for the end of the run, which I hope will fold away into the back of the Buddy Pouch. I can't trust Mr IDS to be at the finish, even if he can get near it - he gets bored and wanders off - so I want something to stop me getting chilled. Other than that, I will be taking a bottle with Tailwind. It has a cloth handle and zip compartment in which I intend to carry a nak'd bar(maybe two).

That's it. My only dilemma is whether to wear capris or leggings on the day. I will check the weather - but I might get hot enough on a long run to need bare legs.

[roseabi Ultramarathon in reply to Hidden]

That Buddy Pouch sounds great! Checking the weather is a major part of the taper process 😊😊😊

[uncle_wiggy Half Marathon 10 Miles]

Unplanned forced rest week (or so) due to unplanned thumb amputation is my issue, during my planned longest 2 runs period, can I call that faffage?? I've got until the 13th so hopefully all will be well, just a bit less prepared!

Best of luck everyone with theirs 👍 🏃 🏃🏼‍♀️

[roseabi Ultramarathon in reply to uncle_wiggy]

Ouch! I have just caught up with your post, although I did already hear a rumour that someone had lost a digit. Hope you feel OK!! As long as you have the medical OK I'm sure you will be fine for your half marathon xxx

[uncle_wiggy Half Marathon 10 Miles in reply to roseabi]

Surgeon has already suggested that I will be OK to run, I'll just be way behind my training prep. But we can all have last minute problems, I'm learning from others posts it's just about respecting and flexing around the problems rather than quitting! 👍

[roseabi Ultramarathon in reply to uncle_wiggy]

True xx

Walk breaks through the water stations may be a sensible plan. I was also thinking it might help you to raise your poorly hand in the air regularly throughout the race - hands can get a bit swollen on longer runs. You could pretend to be waving at people (or in fact you could actually wave at people!) if you feel self-conscious.

[uncle_wiggy Half Marathon 10 Miles in reply to roseabi]

🤣Good advice as always! I have joked about getting some high 4&1/2's for encouragement but on second thoughts that's gonna sting so maybe not!

[cheekychipmunks Half Marathon in reply to uncle_wiggy]

I’ve just been shocked into finding your original post - which I very selfishly must have missed due to my week of HM running and grandparenthood. Please say you’re ok? That sounded horrendous. 😩😩😩

[uncle_wiggy Half Marathon 10 Miles in reply to cheekychipmunks]

Dw cheeky all's good I'll reply on prev post 👍

[R4inbow Ultramarathon]

Best of luck to everyone as the HMs get closer.

My training has gone really downhill the last couple of weeks. I did a 10 mile race at a really decent pace for me and completely underestimated how long it would take me to recover. Which led to me having a really miserable run with my running club last week where I thought I should just quit as it was really getting me down having people waiting for me all week, just about managing parkrun last weekend, then not running since as I've been crazy busy. I can't remember how I used to find the time to run???

So I'm going to try and get myself back on track, I've got 2 weeks before tapering starts in my plan. This weekend I'm going to do a 10k as my long run, without any pressure at all on speed, because I feel like if I aim too high I'm going to end up doing nothing. Then back to my normal mid week runs and next weekend if I'm back on plan I'm due an 18k run.

I think it's all in my head, my body doesn't seem to be doing any worse that I expected. But I was so positive when I wrote on here a couple of weeks ago and now I almost feel like I should just give up.

On a more positive note, a faffage list sounds like a really good way to procrastinate! I've read I may have to wait up to 30 minutes at the start at Manchester, so I'm going to pop into a charity shop this weekend and try and find a jacket that I can wear to keep me warm/dry.

[roseabi Ultramarathon in reply to R4inbow]

Sorry to read you've been feeling this way. You can do it - you know you can, there's that half marathon badge next to your name!

With the 18k* maybe see how you feel at the 10 mile mark and maybe take a quick rest. And bear in mind your recovery needs afterwards!

* I've edited this part of my comment because I misread the 18k bit! Sorry about that xx

Good luck with your faffage jacket 😊😊😊

[Dexy5 10 Miles]

Hello Roseabi, I’m not on the same journey as the HM and Marathon runners but the 10 mile race is completely new to me.

I have reached 10 miles this week by doing a bit of jeffing in the last km, so I’m happy that I will be able to achieve the distance. But what would you suggest over the next 3 weeks until the last week of tapering . Does 1 x 5k, 1 x 4k and 1 long one still work, maybe 10 to 12k ?

Physio has given me 2 exercises to do to strengthen after my left knee niggles for my non running days. (ITB warning rather than full blown). So that will supplement all the other exercises I do .

[roseabi Ultramarathon in reply to Dexy5]

It's very nice to have that confidence, isn't it!!?! Yes, I think it would be a good idea to keep to the sort of kilometerage you suggest over the next 3 weeks - just keep your mind on that knee and rein back if necessary xxx

[Dexy5 10 Miles in reply to roseabi]

Thanks, for that. Yes he’s very pleased with my calf strength and advises to heed the warning niggles and walk rather than push through it so I will be careful. I don’t want 6 months off running - the GSR is not that important.

[David_G Metric Marathon]

Thanks Roseabi, I’m definitely in ‘taper’ mode now. It’s lovely to be able to get out there and just do shorter runs!🏃‍♂️

Thanks for the idea of a faffage list. I need to be quite economical with what I’m taking as it’s all got to fit on the back of my motorbike 🏍 😳

I’m staying down there the night before and after so I shouldn’t have to run around (excuse the pun😊) too much on the day!

Good luck fellow HUHMers!🏃‍♂️🏃‍♀️💪👍

[cheekychipmunks Half Marathon]

Hi roseabi, as you know (because you gave me my lush badge!), I succeeded in running my HM on Wednesday and I have no intention of running another for a while! My legs are better today - had I mighty sore quads yesterday, but a bit of yoga helped this morning. 👍 Other than that, no ill effects! 👊💪😀

I have entered the Bath Half which isn’t until March. I have the GSR in October, but no other races scheduled until the HM. Do you think I should keep the long runs (10 miles plus) bubbling away after the GSR, or will 10ks be ok over the winter and I start to build up again nearer the time?

I’m still basking in my chuffed glory and staring inanely at my badge daily! 🙄 🤓

[Stephen_UK Half Marathon in reply to cheekychipmunks]

Hi CC. As I plan to run my first HM in March I will be watching your posts with interest. (I always do, of course, but you know what I mean.)

[cheekychipmunks Half Marathon in reply to Stephen_UK]

And of course I’ll be watching yours too Stephen! 👍

[Lysia Half Marathon]

I am the queen of faffage lists, I love a list! Good luck everyone 👍🏽👊🏽

[paul1960 Marathon]

I do my half marathon on 13 October the Manchester wiggle

[Clairecandothis Marathon Half Marathon]

I'm jumping on this idea of a faffage list! I taper in a week.... 2 weeks tomorrow I run a marathon! 😳 I'm focusing on seeing the sea again lol and all the travel arrangements for me and family. Slight denial kicking in! 🙈 Chocolate milk is a good shout. I definitely need to make a list.... way better than plonk my head in the sand and hiding!! 🤣🤣 x

[GoGo_JoJo Ultramarathon]

I would heartily recommend to anyone who finds it hard to recover to take a protein based drink (supermarkets sell For Goodness Shakes or similar). The chocolate milk can help, however for muscle fatigue, stiffness and soreness getting 20g of protein (it doesn't have to be a drink but that gets into your body faster) in within 30 mins of stopping your run really does work.

I didn't really believe it in the past but I've tested it on and off and it really does make a difference for the next 2 days of recovery.

My preference is either Science in Sport Rego recovery or Torq Recovery drinks, or Science in Sport Plant20 vegan protein bars which also happen to be delicious.

[Langley-Loper Half Marathon]

One week to my HM and I have had an enforced taper due to visiting parents, short breaks away and visiting the in laws. I'm a bit worried I have tapered too much too soon!

This week I am tail running the running club 5km Monday so that will be a gentle jog. Hopefully a mid week 5 miler at reasonable pace and Parkrun Saturday. Then HM Sunday.

Must buy more Imodium....

[Biddy62 Half Marathon]

Late reply but glad to report I knocked out my 10 mile run comfortably, then last Monday tried my 11 mile run - ran to a friends at the halfway point - stopped for a cuppa and cake and chat for just over an hour then ran home again. Second half was much harder with a few short walk breaks. Hoping to get one more long run in before the end of the month. Then tapering down to the Royal Parks HM on13th

Must start my faffage list - yours is so comprehensive - Thank you 😉