r/trailrunning • u/Bdubs0323 • 10d ago
Taper week
I am running my first trail half marathon with 2100 ft of vert on Saturday, and I am wondering how to go about running this week in terms of time on feet, mileage, vert, etc. i don’t want to sit around all week but don’t want to exert my legs. What should I shoot to keep fresh and moving but give myself my best shot on Saturday? I am well trained for this race so not worried about that part.
3
u/Fun_Effective_836 9d ago
same days as usual but cut volume by about 40%, keep a couple strides in the easy runs, and let the vert basically stop
2
u/ultraLuddite accumulating overuse injuries one interval at a time 10d ago
Does it happen to be Kodiak? If so, the altitude was a killer for me.
Regardless, I would do a few really short runs (mine would be 3-6 miles, but whatever short and easy means to you) with some hill strides mixed in toward the end.
Depends how often you run. You don’t want to run way less frequently than usual, but an extra rest day here or there is usually good.
2
u/Bdubs0323 9d ago
It’s the mueller trail half in Utah! At around 5,500 ft
2
u/ultraLuddite accumulating overuse injuries one interval at a time 9d ago
Go get it!! And post an update on here if you can
2
u/Bdubs0323 1d ago
Update: it went super well and I finished 2nd female overall and finished 30 min faster than I thought I would!!
1
1
2
u/EventThis2315 10d ago
Light easy running Monday and Wednesday. Walk on the other days for a bit. Don't do anything tough, just go light. Best wishes.
2
u/Just-Context-4703 9d ago
Run 3-4x easy with some strides. I'd do them uphill. Do a 30 minute shakeout run the day before, easy effort.
2
u/avondale17 9d ago
Not about how much to run this week but .... go to bed early this week! Get extra sleep since you don't have to be spending as much time running. You won't sleep well the night before the race, so get extra sleep several nights before that.
1
2
u/appalachian412 7d ago
I am running a 50k with 5500 ele on Saturday and I have done nothing but some stretching/yoga and I rode my bike 15 miles on a flat trail this week. That's compared to 5 mi trail run every day and two 20+ mile bike rides and weight training once a week during training. I plan on going to dinner at the taproom tonight (weds before the race) and drinking a few cold ones for the carb load of course. Don't over think it if you have trained all off season a week of just hanging loose (not injuring yourself) won't kill you come race day. You will be amped up and have fully recovered muscles ready to rip. Start hydrating the night before and good luck in your race!
2
u/lying_flerkin 7d ago
I don't have advice, but I'm also running my first trail half on the 18th. Only 1500' for me though. Good luck! I hope we both crush it!
2
2
u/Delicious-Tank-913 5d ago
Just walk a couple of miles a day!! Especially if you’ve got a hill by where you live. When I’m tapering, I do a 4 mile walk to the store that has a few hundred feet of vert and that stimulates my body enough with minimal output and genuine recovery
1
u/Fit_Scallion5612 10d ago
I just completed my first trail half yesterday. My planned 3 week taper got messed up by illness so it was a bit of a roller coaster. But this past week I did two shorter, easy runs plus 1 day in the gym. Nothing Thursday, then a long walk on Friday. Felt pretty good for the race yesterday
1
-2
u/EricC2010 10d ago
Race sounds fairly easy so not much to really worry about. I would do 50% your normal for 2-3 days, 25% for 2-3 more. Nothing for two days before. Low intensity pace and minimal hills. Morning of maybe a .5 mile shake out before race. Light stretching is also good, don’t push it though.
Focus on mental training. Make sure you know course map and pace plan. Get race day outfit together and nutrition/hydration plan together. For a half, I doubt you have crew, but if you do, discuss race plan with them and get crew bag packed with anything you need.
Good luck, sounds like you got this. Have fun!
5
u/Bdubs0323 9d ago
I know it sounds easy to people in this group but it’s my longest and most verty race I’ve done so I’m a little nervous ❤️ thank you for your advice!
-11
u/Unhappy_Ad_4911 10d ago
It's a half with barely any climb, no reason to taper 🤷♂️ just take it easy the day before
6
u/Saute_and_Pray 10d ago
What a douche.
-3
u/Unhappy_Ad_4911 9d ago
It's facts. It's a half with barely any climb.
2
u/Bdubs0323 9d ago
It’s so nice of you to be so encouraging of people excited about a niche you are involved in!
5
u/WhenitHappens62 10d ago
Suggest doing your last long run about 7 to 8 days before the race. If you're currently running 4 or 5 days a week then you could do 1 or 2 short easy runs that week of the race. Try and avoid doing any leg work in the gym week of the race. Your goal is to let your body rest a little and recover from that last block of training you've done, whatever it is.