Maintaining a Running Program

Lyman Keeping
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Tapering for a race

The CHCM Garnish-Frenchman’s Cove 10km Road Race will take place this coming Saturday beginning at 12 o’clock noon.

For anyone who is running this race, the next several days will be crucial in determining whether or not you reach your goal.

Doing too much can be devastating. Come to the start line feeling fresh and ready to go.

Over the next few days, be sure to cut back on your training both in terms of intensity and duration. 

This will give your body a chance to recover from the rigors of training and will help your muscles heal from the constant pounding your feet and legs have taken over the past several months.

No amount of training over the next few days is going to significantly improve your fitness level. Therefore, if you do any hard, gut-wrenching workouts three or four days before the race on Saturday, you will more than likely do more harm than good.

I am not suggesting total abstinence from running leading up to a race. However, your training should consist for the most part of short easy runs. 

If you feel the urge to do some fast pick-ups, keep them short, probably no longer than 200 meters. Also, only do three or four at the most.

To be more specific, on Tuesday, do a short run of about three miles (five kilometers) and incorporate three or four short pick-ups of about 200 meters each. Then, jog slowly for the remainder of the run.

On Wednesday, do a slow run of approximately three kilometers. On Thursday, rest or run slowly for the same distance you did on Wednesday. Even if you do not run at all on the last two days leading up to the race, it will not affect your performance on race day.

The running you do in the last week leading up to the race is more for mental rather than physical conditioning. Realize that the most important workouts are the ones you do in the months before a race and not the last week or two.

Keep fit! Keep healthy! And have fun!

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