Sometimes I forget that tapering for a marathon does not only mean cutting back in training and mileage. Tapering also means getting in some well-needed rest, proper nutrition, and hydration. The cutting back in training is not the issue, it's everything else. Work has been extremely busy during the middle of the week and it has caused me to fall back on some of the essential areas of tapering. It's the weekend now, so I should be back on track with resting, eating, and hydrating.
This morning I did a tempo interval, 3 x 2K w/ 400 recovery, to get a little turnover in the legs. The decrease in mileage over the past few days has made the legs feel fresh and eager to run fast. The goal pace for the workout was 5:20 - 5:32 /mile. I hit the 2K's in 6:53 (5:32 pace), 6:47 (5:28 pace), & 6:44 (5:25 pace). The legs felt great and it didn't seem like the workout left took a lot out of me.
Tomorrow will be my last key workout before the marathon. I will run 12 miles, the first 6 miles easy and then the last 6 miles at marathon goal pace. This workout has been the routine for my last 2 marathons. It reminds the legs and body of what marathon pace feels like.
Today's run: 53:25 (8.2M - 6:24 pace); 3 x 2K w/ 400 recovery
Friday: 52:23 (8M - 6:33 pace)
Thursday: 1:01:30 (9M - 6:50 pace)
Wednesday: 40:02 (5.5M - 7:15 pace)
Tuesday: 1:06:12 (9.6M - 6:54 pace) fartlek workout - 10 x 1' w/ 1' recovery