I.C.E. and the Taper Plan

Leave a comment


I. (Ice)

C. (Compression)

E. (Elevation)

The name of my game.

Hi Friends.  (Insert downcast voice here)  Unfortunately my shin is hurting again, I believe due to my race Sunday.  Bummer.  Definitely should’ve taken the time to ice, stretch, etc.  But, there was a swim class to get to with my Baby so there was no time for that. Then, I was SUPER sore Monday and thought it to be a good idea to do 5 shake down miles to “get the blood” flowing in order to be abel to stretch out.  I probably should’ve done one mile then stretched it out.  Grrrrr. I HATE injury.  I took yesterday off thinking it would help, but a little too late I believe.  I felt great during my seven miler today but immediately after cool down was feeling the pain again.  SO, with my race three weeks away, here is my plan… I will take off tomorrow (Thursdays are normal rest days for me anyway due to crazy schedules). Friday I will cross train (take a spin class) and put no pressure on it. Saturday I will take off.  Then Sunday, I will attempt my long run (again, only three weeks left before race and I can’t really bear to throw away all of my training thus far).  As a side bar, this is interesting information from HRGs blog about “losing running fitness…” (From Hansen’s Marathon Method)

1-2 days missed: “Training can resume normally without scaling back mileage or intensity. You lose a couple days of running; no harm done.   While a number of missed workouts can spell your doom for your marathon goals, a single lost workout will never be your demise.”

3-6 days missed: There will be very small physiological regressions from taking this many days off.  ”After 3-4 days of missed training, come back slowly by running easy for 2-3 days, then pick the schedule back up and follow it as usual.  If 5-6 days are missed, run easy for 3-4 days and then revert to the previous week’s training regimen.”

7-10 days missed:  ”At this point the body starts to lose some of those hard-earned physiological gains you have made.  Keep in mind that if you can still manage to run some short, easy runs during this period and have the go-ahead from your doctor, the time it takes to return to normal training will be significantly less.  If running isn’t possible, commit to cross training to prevent a drop-off in fitness. Upon your return to running, you should run easy for the same number of days that were missed.”

More than 10 days missed:  ”After two weeks of lost training, the decrease in physiological gains are quite significant- as much as 3-5%  After 21 days away from running, 10% or more of fitness is forfeited.”

“The key to cross training during injury is to find an activity that mimics running as closely as possible, such as using an elliptical or a stationary bike.”

 ANYWAY, I  will reassess at that point to see if I can handle the long run on Sunday.  It is supposed to be 12.  If not, I will adjust.  OK, so that brings me to my taper plan.  For long races (anything over 10K-for 10k I just take the day off before, although maybe I should reassess given my latest injuries) such as a half marathon, you need to taper.  The miles you don’t run are just as important and the ones you do in a successful training plan.  I did a bunch of research via the trusty www, and picked the taper plan I felt would make my race the most successful.  I didn’t want to taper TOO much (I love running) but I also wanted to be fresh and avoid injury.  Anyway, The taper plan I chose to follow was from active.com and endurancesportsinsitute.com.  The gist from ACTIVE is:


Start cutting your mileage two weeks before the race. The first week, run 75 percent of your normal mileage; the final week, run 50 percent. The first week, run 4 x 800 meters at your 10K race pace with a 400-meter jog between repeats.

The final week, run 4 x 400 meters at 5K race pace with a 200-meter jog between repeats. A few days before the race, jog two miles, then run 6 to 8 x 100-meter strides at 90 percent effort.

On track days: 1) Wear the shoes you plan to use in the marathon; 2) jog four laps before and after the workout; 3) walk or jog slowly during the recovery interval.

On “easy” days: 1) Run no faster than marathon goal pace; and 2) add walking breaks if you plan to walk at times during the marathon.

On rest days: Don’t even cross-train. Rest.

So, my taper plan will look like the following.  It is based on the fact that I run average 30 miles a week during most of my training:

2 weeks out (week of 3/31-4/6)> 75% (22 miles total) Long run=9 (33% less of longest run to taper long run)

– 4×800 (half miles) at 10k pace with 400s jog repeats (1/4 mile) in between

1 week out (4/7>4/13)>50% (15 miles total), long run being in the beginning of that week, 6 miles (reduced by another 33% of longest)

-4×400 (1/4 miles) at 5k pace with 200s jog repeats in between

Anyway, that is my general plan.

AAAND, in one more piece of running news, my stats from Sunday somehow changed (?)…


Screen Shot 2013-03-17 at 2.26.36 PM


Screen Shot 2013-03-20 at 9.11.54 PM

14>16 and 64>68 but 32=32 LOL.  Oh, and this:

get your rear in gear 2013

SO, that was a lot of running nitty gritty!  Now for your daily dose of cuteness:)



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s