@all: There's a couple more things I could not fit in the article because it would have been too crammed. Overall training load over the whole training cycle seems to play a role. Also so-called "ignition workouts" (I came up with the name). That's usually speed work with longer intervals at threshold intensity. Something about these workouts seems to "wake up" something inside of me. My coach and I are playing around with those and contradict all the usual rules of training theory along the way haha!
Your tapering article is making me think more deeply about my training plan. I want to run my first marathon next Saturday. Until your article, I was of the opinion that 16k with 10k race pace beforehand was too close to be totally fresh at the start line and wanted to replace the session with a few cruise intervals. After reading your article, I now think that the COROS coaches who created my adaptive plan may have had something in mind and are not big tapering fans either. The pondering continues…
I'm glad that you said in the Sprachnachricht where your A-race is - which is practically on my doorstep. So I'll come and cheer you on in my Willpower shirt. If you want any tips on the location of the hotel or anything else about my home town, let me know.
Hey Jessica! Thanks for your feedback and - wow - the first marathon! You will never forget this epic experience, I bet you are excited ;-) Regarding tapering: Please follow the plan you have originally set up! I have just recorded a new Sprachnachricht where I explain in more detail that eliminating tapering is grossly negligent and not backed up by any training science. It's a highly individual decision that seems to work well for me, but not neccesarily for others. So don't start pondering, a classic training plan with a 2 or even 3 week taper is the best thing you can do for your first marathon! And awesome to hear you're gonna be in Hannover! From what I know quite a few people will show up in a Willpower shirt, on the race course and close by as spectators. This'll be an extra boost of motivation!
Thank you. I experienced that adaptive COROS plan as not so classical. I had to lengthen some sessions to get to a bit more than 30k. That’s why I’m pondering about all this. Anyway, I have just sent them an email to them to get advice because I think that the plan might expect the race to be on Sunday and not on Saturday which would leave more room for tapering. However, good luck in Hanover! I‘ll be there as a spectator.
And regarding tapering: no real experience for longer races, but I think from the experience I’ve got on shorter races, I would decrease intensity, but not that much of the distance. Besides that, I think that science is sure about the positive effects of tapering, but that doesn’t necessarily mean, that it is good for you. You’ll do what is best for you!
Another thought. Sorry. Maybe you needed the taper (did you taper?) before the Valencia Marathon so your body could adapt to your training, but wasn’t ready for the actual race. For Rodgau the adaption did happen and you were in the right shape.
I agree with you. I think the whole Valencia - Rodgau double strike must be seen as one marathon preparation. You can even add the 6 preceding months of super low volume and intensity due to injury comeback. It all plays together. However, I clearly had a great adaption before Valencia. It was very obvious from the training results. Right before we started the tapering for Valencia I felt absolutely amazing and then lost it during 2 weeks of (not so much) decreased volume. Especially during race week I could literally feel, how my body fell asleep.
Interesting. Textbook-tapering would be the exact way around: Keeping the intensity high but decreasing some of the milage. I am sure I tried both, on purpose or accidentally haha!
Is it possible that tapers only work for you only after you’ve had a really, really long training? For example, tapering would be beneficial after 36 weeks or something, but done after only 18 weeks it has the opposite effect? No scientific backing, I’m just guessing. Such a curious case.
Good guess. The longest coherent training I did was for Western States (7 month) but the comparability of ultras is almost inexistent. Too many factors. So I can't really say whether my WSER performance reflected my training results. Thanks! I'm looking forward to some fast racing, at least "fast for me" haha ;-)
@all: There's a couple more things I could not fit in the article because it would have been too crammed. Overall training load over the whole training cycle seems to play a role. Also so-called "ignition workouts" (I came up with the name). That's usually speed work with longer intervals at threshold intensity. Something about these workouts seems to "wake up" something inside of me. My coach and I are playing around with those and contradict all the usual rules of training theory along the way haha!
Your tapering article is making me think more deeply about my training plan. I want to run my first marathon next Saturday. Until your article, I was of the opinion that 16k with 10k race pace beforehand was too close to be totally fresh at the start line and wanted to replace the session with a few cruise intervals. After reading your article, I now think that the COROS coaches who created my adaptive plan may have had something in mind and are not big tapering fans either. The pondering continues…
I'm glad that you said in the Sprachnachricht where your A-race is - which is practically on my doorstep. So I'll come and cheer you on in my Willpower shirt. If you want any tips on the location of the hotel or anything else about my home town, let me know.
Hey Jessica! Thanks for your feedback and - wow - the first marathon! You will never forget this epic experience, I bet you are excited ;-) Regarding tapering: Please follow the plan you have originally set up! I have just recorded a new Sprachnachricht where I explain in more detail that eliminating tapering is grossly negligent and not backed up by any training science. It's a highly individual decision that seems to work well for me, but not neccesarily for others. So don't start pondering, a classic training plan with a 2 or even 3 week taper is the best thing you can do for your first marathon! And awesome to hear you're gonna be in Hannover! From what I know quite a few people will show up in a Willpower shirt, on the race course and close by as spectators. This'll be an extra boost of motivation!
Thank you. I experienced that adaptive COROS plan as not so classical. I had to lengthen some sessions to get to a bit more than 30k. That’s why I’m pondering about all this. Anyway, I have just sent them an email to them to get advice because I think that the plan might expect the race to be on Sunday and not on Saturday which would leave more room for tapering. However, good luck in Hanover! I‘ll be there as a spectator.
Thanks a lot! it won’t your last marathon for sure and nothing is so helpful like your own experiences. I wish you all the best doe the big day!
All the best for your HM on Sunday.
And regarding tapering: no real experience for longer races, but I think from the experience I’ve got on shorter races, I would decrease intensity, but not that much of the distance. Besides that, I think that science is sure about the positive effects of tapering, but that doesn’t necessarily mean, that it is good for you. You’ll do what is best for you!
Another thought. Sorry. Maybe you needed the taper (did you taper?) before the Valencia Marathon so your body could adapt to your training, but wasn’t ready for the actual race. For Rodgau the adaption did happen and you were in the right shape.
I agree with you. I think the whole Valencia - Rodgau double strike must be seen as one marathon preparation. You can even add the 6 preceding months of super low volume and intensity due to injury comeback. It all plays together. However, I clearly had a great adaption before Valencia. It was very obvious from the training results. Right before we started the tapering for Valencia I felt absolutely amazing and then lost it during 2 weeks of (not so much) decreased volume. Especially during race week I could literally feel, how my body fell asleep.
Interesting. Textbook-tapering would be the exact way around: Keeping the intensity high but decreasing some of the milage. I am sure I tried both, on purpose or accidentally haha!
Thanks!
Is it possible that tapers only work for you only after you’ve had a really, really long training? For example, tapering would be beneficial after 36 weeks or something, but done after only 18 weeks it has the opposite effect? No scientific backing, I’m just guessing. Such a curious case.
Good luck at the Wels half!
Good guess. The longest coherent training I did was for Western States (7 month) but the comparability of ultras is almost inexistent. Too many factors. So I can't really say whether my WSER performance reflected my training results. Thanks! I'm looking forward to some fast racing, at least "fast for me" haha ;-)