Taper madness

As the support team for a Marathoner you are entering a very tricky period.
Your Marathoner has been training hard through the summer and into the fall in
preparation for the big day. The hard work is behind and TAPER MADNESS is ahead.



Marathon training is a stair-step type process where muscles are
broken down for several weeks and then an easier week is thrown in for recovery.
Finally three weeks before the Marathon, one last long run is completed and it’s
time for recovery. The last three weeks are a period of descending running
mileage. This period allows the body to more fully recover and rest in
preparation for the Big Day, it is called the Taper.



This all
sounds well and good, however, the Taper is a period of great anxiety for many
Marathoners (first-timers and veterans alike). Over the course of training for a
Marathon, an athlete becomes accustomed to running many miles each week and
constantly feeling the rush of endorphin driven highs and the persistent fatigue
and soreness of effort. The athlete becomes somewhat addicted to these emotions
and considers them normal.



The Tapering Marathoner will be
irritable, anxious, nervous, overly emotional, short-tempered, restless, tired,
cranky, depressed (even more than normal). Sounds like a great three weeks
doesn’t it? It is not unlike the addict going cold turkey. This is a span of
time where most Marathoners go a bit crazy. For most it passes after Marathon
day. Of course there are the post-marathon blues, but that’s the subject for
another day.



The first week is not too bad. It’s really like
most “easy weeks” following a twenty mile run. Recovery is critical and the
mileage is not dropping by a large amount. Nerves may begin to fray but the best
is yet to come – trust me!



During the first part of Taper
Madness you will hear about every small ache and pain and how it may be a broken
leg or torn ligament or some other traumatic injury. Every twinge becomes a
reason to think about postponing the marathon effort. Every sneeze, sniffle,
cough or pimple becomes a life-threatening virus or infection. Tight hammies,
inflamed ITB, tweaked Achilles, plantar fascitis, black toenails, bloody
nipples, chafing, and this is just during breakfast.



The second
week starts the deep depression. The tapering Marathoner starts to really miss
running. There are no more double-digit runs before the marathon for most. The
longest run for the next two weeks will be 8 miles. Just 8 miles, how many used
“just” and “8 miles” in the same sentence prior to training for the marathon.
The body is really starting to recover and therefore has more energy than
needed. Therefore, the Marathoner becomes restless. No “extra” running is
allowed. The tapering Marathoner can feel the fitness draining out of their
body. Ask them, they will tell you, they are getting slower every day! This is
not happening but the feelings are real. Physiologically, there is nothing but
positives from a 3 week taper prior to running a marathon, however, it feels
quite the opposite. This restlessness often becomes frustration and a very
short-tempered athlete. Understand that this frustration will be projected at
anyone and everyone within reach. It’s nothing personal; it’s the lack of
mileage talking.



So it’s now seven days before the Marathon. The
last 8 mile run is done and all that’s left is 3 easy short runs and the BIG
EVENT. For the first time Marathoner and some experienced folk, this week is
nothing but self-doubt and worry. “I’ll never make it. My foot hurts. My nose is
running. I’m not ready. My last 20 miler sucked, I’ll die out there. I’m getting
fat and slow. My shoes are dead, my shoes are too small, my shoes are too big,”
These are some of the things going through the mind of a Marathoner in their
last few days. Not to mention the nervous energy that is overflowing. Not to
mention that there may be a couple of extra pounds after cutting back on the
running for 3 weeks. Not to mention that the trips to the bathroom are
increasing geometrically as the hydration dance starts in earnest. Many find
concentrating on anything other than the upcoming race difficult. By the way,
Marathoners in the final days before a race often make poor babysitters.



Two nights before the marathon are critical to the marathoner.
This night is probably the last chance for a good nights sleep. The night before
is typically restless and worrisome (what if the alarm doesn’t go off). A
sleepless night preceding a marathon will not have a dramatic impact on chances
for success. Adrenaline will offset missing that night’s sleep and get the
Marathoner through the race. The morning of the marathon is all about getting
some food, using the bathroom and getting to the race. My suggestion, don’t get
in the way.



I am sure your marathoner appreciates all the
support they have received during the training program. The last few weeks are
critical to a successful marathon effort. Please understand that the emotional
wreck will disappear after the marathon. The Taper can be especially difficult
and frustrating for everyone. The good news, it ends with the race.



I hope this sheds some light on TAPER MADNESS. Sometimes insight
makes things a bit easier to understand. Of course, your experience may differ
greatly but I’ll bet it doesn’t.

This is a great little article on Taper Madness and something to remember for everyone in my life around December. Oh the Joys I have to look forward to...