Spring 2020 Half Marathon Group 😄 Taper Tips!

[roseabi]

Hello all you gorgeous HM-ers!!

How have you been getting on this past week? Tell us all about it! 😊😊😊

The finish line is getting closer and closer for everyone now, so I thought I would share a few tips for that funny time in the last week or two before the half marathon - the taper!

★ Drink plenty of fluid

Get your cells primed with plenty of water each day of the week leading up to the event. It's an individual thing, but I have a pint glass and I chug several of those throughout the day.

★ Eat sensibly

This is a little controversial, but as I understand it there is little scientific evidence to support the practice of "carb loading" 😊 However, I don't think there is any harm in it either - as long as you remember that the idea is NOT to add extra carbohydrates on top of what you would normally eat! Continue to eat a sensible, balanced diet, full of foods you enjoy - or if you prefer, swap some of your protein or fat for carbs. But eating too much of anything will only leave you feeling bloated and sluggish.

One thing I definitely recommend is that you cut down on fibre, and avoid spicy chillies, during the last couple of days before your event!!

★ Get as much sleep as you can - but don't stress about it!

Top tip for this is to make sure you stop drinking water a good while before bed 😊 I found three hours worked for me last week (with just a few occasional sips). Try to have a good sleep routine - no screens too close to bedtime, allow yourself to wind down, do things that help you relax such as baths, soothing music etc. Keep your bedroom quiet, dark, and cool. Use meditation, or tricks like counting or the alphabet game - pick a theme (eg fruit) and go through the alphabet (apple... banana...). I have been having some success recently with this military method:

independent.co.uk/life-styl...

But please don't worry too much about it! I know this is easy to say, and I actually have a lot of trouble sleeping on and off. Worrying about it only makes things worse, so if it's a struggle for you just try and rest when you can. But most of all don't worry about not sleeping well the night before the race - most people don't, and the excitement on the day will get you through!

★ Avoid strength training in the final week

This may well be different for you, but I get pretty bad DOMS (delayed onset muscle soreness) after weight/bodyweight workouts, so I prefer to avoid these in the days leading up to my race!

★ Enjoy your rest!

You have done the training, so now it's time to pamper yourself a bit! Don't worry about cutting down the distance and intensity, think of it as saving your best for the half marathon. Enjoy the extra spare time and relax.

★ Keep those legs moving, though!

Your training plan may include a short run even on the day before the race, and that's fine. Many people like to have a shakeout and a final check-in with themselves the day before - if that's you then go for it. You may also feel better including some short bursts of speed earlier in the week, just make sure you leave plenty of time for rest too.

★ Watch the booze!

If you enjoy a couple of sherbets, best to save it for after the race - you know why! 😄

★ Get your race-day plans in order

Linda put up a fabulous example of a faffage list (TM) last week (see the link below). Having a list ready really will help set your mind at ease!

★ Enjoy the anticipation!!!

It's so exciting!!! Have a little daydream and picture yourself sprinting across that finish line 😊😊😊

Happy running and resting!

linda9389 & roseabi xx

February 25th, 2020

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Spring 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/huhm

Previous posts:

Welcome: healthunlocked.com/marathon...

Training plans: healthunlocked.com/marathon...

Let's get to know each other!: healthunlocked.com/marathon...

Getting the most out of your training: healthunlocked.com/marathon...

Food & drink on the run: healthunlocked.com/marathon...

How to make the most of your race photos: healthunlocked.com/marathon...

Have a very happy holiday period!: healthunlocked.com/marathon...

Happy New Year!!!: healthunlocked.com/marathon...

Aiming to be race-day ready !!!: healthunlocked.com/marathon...

Speed intervals & hill training!: healthunlocked.com/marathon...

Long run - length and timing: healthunlocked.com/marathon...

Pacing: healthunlocked.com/marathon...

Motivation: healthunlocked.com/marathon...

What’s it like to run a Half Marathon?: healthunlocked.com/marathon...

Faffage lists: healthunlocked.com/marathon...

[Hidden]

What a brilliant post packed full of info 👍👍👍

[roseabi Ultramarathon in reply to Hidden]

Thank you xxx

[Hidden]

Hi Abi did you grab a look at the email I sent you?

Ian

[roseabi Ultramarathon in reply to Hidden]

Hold your horses... 😊

[Hidden in reply to roseabi]

Okies rheins in hand 🐴

[Setters Half Marathon]

Thank you was trying to get my head around the food angle, so now I know to continue as usual, so can forget about that 👍

[roseabi Ultramarathon in reply to Setters]

Marvellous! Keep calm and carry on 😄

xxx

[Setters Half Marathon in reply to roseabi]

Perhaps that should “keep calm and jog on “

[roseabi Ultramarathon in reply to Setters]

I wouldn't like to use the J word for fear of offending someone! 😄

[misswobble Marathon in reply to roseabi]

I say “jog 🙂 I “run” too, but that’s faster than my “jog”

[Setters Half Marathon in reply to roseabi]

Ok trot on then 🙄 if that’s not offensive to equines 😂

[roseabi Ultramarathon in reply to Setters]

Nay, don't think we have too many horses in this community 😃😃😃

[Setters Half Marathon in reply to roseabi]

Dunno about that, my HM attempt seems like a night mare at times 🐾🐾🏃‍♀️

[roseabi Ultramarathon in reply to Setters]

No need for a long face...

[Deals1 Metric Marathon]

thanks for this. yep, sometimes i think its overwhelming (well can be for me!) all the things i think i should be thinking about, ... eating,sleeping, exercise, tapering, faffage.... etc...... so its nice to know some things can just be as per usual

[roseabi Ultramarathon in reply to Deals1]

❤️❤️❤️

[linda9389 Administrator Marathon]

No carb loading? No sherbert? 🤔 Oh dear 😥.

Your methods for getting to sleep sound somewhat similar to my methods of distraction if I hit a low point in a long run - especially the themed A-Z lists; best watch I don't nod off around 17K!

if I can't sleep in that final week, I often lie there visualising the start line: moving to the pens feeling anxious, standing in the pen looking around and feeling twitchy, doing the warm up - glad to be moving, the starting horn and the gradual move forward, then the start line and slowly beginning to pick up my feet, to my own pace, then the steady rhythm of my feet ... one foot in front of the other ... the sense of calm and familiarity that descends at that point. By then, lying in bed, I have often come down from the heightened feeling of nervousness to a steady rhythm with steady heart rate and breathing and I can fall asleep more relaxed. Of course I can visualise more of the run if I don't fall straight to sleep, but it's that steady step, step, step .... that sends me off in the end.

You're right though - it is very exciting 😍. Good luck everyone.

[roseabi Ultramarathon in reply to linda9389]

That sounds good! 😍

[misswobble Marathon]

Training ok. On target. Got behind but caught up 🙂

[Oldfloss Administrator in reply to misswobble]

I am still horrendously behind... not worried though... just a vague concern, especially as it is now snowing like mad here!

[misswobble Marathon in reply to Oldfloss]

It’s snowed a bit here but it’s melting fast. The sun is out 😎 Been out with the hound dawg 🐕

[roseabi Ultramarathon in reply to misswobble]

Awesome!! xxx

[Oldfloss Administrator]

Thanks for this.. as ever...loads of useful and great information.

I am a tad concerned as my longer runs are none existent... the snow is falling fast and thick outside, as I speak and the race is getting ever closer. I am just going to have to grab what i can, when I can and use the TM to get the distances in !

Should be at the coast next Wednesday, so maybe I will get a couple long ones in before the last week!

Thanks you ... you keep me grounded and confident

[roseabi Ultramarathon in reply to Oldfloss]

You'll be fine xxx

[TailChaser Marathon]

Great post Abi, thank you. Never had a problem with food 😋

The thing about hydration really gets me. As a person of below average height and size, do I really need to drink 2-3 litres a day? When I've tried in the past it's just irritated me and caused all sorts of problems.

As for sleep, the cat will have to be locked out the night before...

[roseabi Ultramarathon in reply to TailChaser]

No, doesn't sound like you need that much at all xx

[TailChaser Marathon in reply to roseabi]

Thanks for the reassurance! I didn't think I did either but it's one of those things that you're told you really should do otherwise you're risking dire consequences!! x 😊

[roseabi Ultramarathon in reply to TailChaser]

It's individual. No-one can tell you how much water you should be drinking 😊😊😊

[Sandie1961 Half Marathon]

All very good advice, thank you 😊 My plan has been knocked off course by a strained peroneal tendon in my right foot. Saw a sports physio, doing lots of stretching and going to try a very easy 5k jog later today. Keep 🤞for me!

[roseabi Ultramarathon in reply to Sandie1961]

Everything crossed! xxx

[Irishprincess Administrator Half Marathon in reply to Sandie1961]

Fingers crossed Sandie 🤞

[Irishprincess Administrator Half Marathon]

Lots of great info here 👍

I have periods of sleeplessness but don’t stress about it like I used to. I remember reading about an athlete on our Olympic team years ago who said she didn’t sleep a wink the night before her event because the person she shared a room with snored the whole night. But she still went out and won gold the next day! I think, well if she can get a gold with no sleep then I’m sure I can run a race 🏃‍♀️🙂

[roseabi Ultramarathon in reply to Irishprincess]

Great point!

Gawd, when I did the London Marathon I stayed in a hostel (VERY bad idea!). I shared a room with three other people, and two of them were a girl who was running, and her boyfriend who was there to cheer her on. Well, he snored like a train all night long, and I didn't get a wink 😆

[Irishprincess Administrator Half Marathon in reply to roseabi]

Blimey! You were brave sharing a room with three other people 🙀 No wonder you didn’t sleep. My husband is a snorer but thank goodness we have a spare room 🙄🙂

[roseabi Ultramarathon in reply to Irishprincess]

Not my best idea 😂

[pianoteacher Marathon Half Marathon]

Top tops Abi! I'm tapering this week for Eastbourne Half on Sunday. Bit of a last minute thing as I'm really training for Hastings at the end of the month. It's a club championship race so I figure I may as well do it and pick up some points even if I just do it as a training run.

As it's pretty flat (one stupidly big hill at around 3 miles) I thought I might be able to PB on it without knackering myself out but looks like it's going to be pretty windy so training run it might have to be 🤔

[roseabi Ultramarathon in reply to pianoteacher]

Hope you had a good one!!

[pianoteacher Marathon Half Marathon in reply to roseabi]

Well I did manage a PB 😁 Unfortunately I died a bit of a death mentally during the last three miles which meant it wasn't as fast as it might have been but hey-ho - I'll take it x

[cheekychipmunks Half Marathon]

Fantastic post roseabi, thanks! I can manage most of that with the exception of sprinting across the finish line! 😅😅

[roseabi Ultramarathon in reply to cheekychipmunks]

You can do it!!