Training
Taper Tactics By Ray Orchison
Just one more long run … Let ’ s be honest , we ’ ve all fallen into the trap of squeezing just a little more in before a big marathon or ultra-marathon , and many a Comrades medal is won or lost in the last few weeks before the big day , so here ’ s how to taper properly before race day .
When it comes to tapering for Comrades , most runners find themselves in one of two groups , the ‘ Pacman Runners ’ or the ‘ Bring-on-the-Holiday Runners .’ In the case of Pacman Runners , they are like the old arcade game , gobbling up as many kays as possible right to the very end . They start to panic as race day draws nearer , questioning every aspect of their training , especially the quantity , often believing they have not done enough mileage and don ’ t have enough “ time on the legs .”
Meanwhile , the Bring-on-the-Holiday Runners simply cannot wait for the taper period . For them , the 60 to 65km long run marks the high-water mark of their training programme , and once they hit that target , they start shutting down into ‘ holiday mode ,’ as I call it , and wait for race day to arrive .
The problem with these two groups – these two extremes – should be blatantly obvious : Pacman runners end up doing far too much , lining up at the start of Comrades tired and drained , and the day is simply a long , hard slog from beginning to end . On the other hand , the holiday runners end up doing little to nothing for five to six weeks , so by the time race day arrives , their legs and bodies have long since gone into actual holiday mode . Once in that state , there is no way they ’ re going to convince their bodies that suddenly running 90km is a good idea !
Getting it Right
There is , however , a third group of runners . In contrast to the other two , this is all too often a very small group of runners . These are the runners that get the taper just right – not too much and not too little – and they go into the race feeling confident in their training , and in what they have done in the preceding months . They will line up at Comrades well rested , strong and sharp , and they will more than likely achieve the goal they have spent months training for .
Now every Comrades runner wants to be part of this third group , so here are a few guidelines to ensure that you get it right :
• Your taper should start around three weeks before race day .
• Your taper should see a drop in quantity and an increase in quality . The drop in quantity will ensure that your muscles recover sufficiently before race day , and the increase in quality will ensure that you line up on race day sharp and ready to rumble . Just a note of caution : An increase in quality does not mean hitting the track flat-out , it means upping the tempo of your running to keep the muscles working , without over-working them .
• Your total weekly distance should drop off with each week , by 20-30 % in the first week of taper , 40-50 % in the second , and 50-60 % in the third . So , for example , if your peak week was 100km , then week 1 of taper would be 70km , week 2 of taper would be 50km , and the last week would be 30km .
• You may feel you ’ re losing your mind in the taper weeks , as your head will be telling you that you ’ re losing fitness , that you should be doing more , that you ’ re not ready , and more … but this is normal . Instead of focusing on those negative thoughts , turn your mind towards the race : Visualise the route , and plan your race strategy , as this will ensure that you line up not only bodysharp , but mind-sharp too .
• Get lots of sleep !
• Load up on vitamins and minerals and immune boosters .
While there are no 100 % guarantees when it comes to taper tactics , and one size does not fit all here , either , the most important thing to remember is that it is better to get to the race a little undercooked rather than overcooked . In other words , don ’ t try to cram in more mileage , rather focus on giving your body time to rest , recover and refuel , so that it can handle the challenge of Comrades as best it can .
Ray Orchison is a South African-born running coach and therapist . He has completed the Comrades Marathon multiple times and also boasts personal bests of 33:55 for 10km and 2:48:00 for the marathon . He has completed USATF and NAASFP coaching courses , and provides personalised training programmes to his clients . Now based in Perth , Australia , you can find him at https :// runetics . com . au .
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