Tapering 101

Photo by Andrew Scott

Emily Brown is preparing to run the NYC Marathon this weekend. She took some time to share with us her approach to tapering for the race:

“If you don’t know it by now,” my professor rattled off, “You don’t know it – so put up your damn note cards and show me what you got.” His words crushing the looks of stressed students cramming, quieting voices of last minute questions all hoping to secure fragments of knowledge before an exam.

Preparing for a successful marathon is much like preparing for a test. There will be many factors you cannot control – the course, the variables, the day-of jitters. The point is, however, the day and even week before the race are not the times to cram in what you haven’t done already; doing too much prior to your race can cause more damage than not doing anything at all.

Here’s a “cheat sheet” to crafting an effective tapering plan:

T-rim down your mileage. Run less. Rest more. It can be harder than it seems. You will notice every runner outside, and you will covet their run. Instead of running more often in the last three weeks, schedule fewer runs that pack higher quality. Shave off overall miles, but tack on strides and intervals, and add more tempo runs. Each week you will see your total mileage wane, but this overall rest period stabilizes glycogen, hormones, antioxidants and enzymes high-mileage has slowly depleted.

Anticipate crossing the finish.

A-nticipate crossing the finish line. What are your challenges ahead? Build a mental plan about how you will handle them. It could be rain. It could snow in a place that you would never think breaks freezing (i.e. Orlando at Disney in January).  Rehearse in your brain how you will respond to these challenges.

P-lan ahead. The week before may not be the best time to plan your child’s birthday party or start playing pick-up games of basketball. Minimize your chance of stress and injury by resting as much as possible. For practical matters, check the race course map. Know what course nutrition will be served. If you can’t stomach a certain brand of gel, you may need to carry your own. Mentally knowing the locations of water stations and bathrooms can help you while on the course. Running with NFE makes race preparations much easier, and the staff will make sure to help allay any concerns you have before race day.

E-at well. Many people worry about carb-loading the night before. While browsing in a Boston running store a week before my first marathon, I asked the owner, “What one piece of advice do you have to a first-time marathon runner?” His words stuck with me: “Eat well, now, not just the day before.” Build up your glycogen stores and drink lots of water. Keep your sodium in balance by snacking on pretzels and salty foods. Tip: Just as important as eating carbs, added protein helps aid in muscle recovery and tissue repair.

R-uNFor a reason. Forget the time, the course, the medal – who do you ruNFor? Thinking of what your NF Hero endures on a daily basis makes any challenge seem trite. Need inspiration? Check out our NF Heroes. http://www.ctf.org/RUN-FOR-A-REASON-NF-Heroes/ Before race day, I dedicate each mile for the NF Heroes I have met, their stories of resilience, faith and hope recalled by names scrawled on paper, tucked in a Ziplock. Carrying the bag of their names helps me to remember my reasoNFor running, even when I feel like I want to stop. NF Heroes have to keep pressing on even through MRIs, doctor appointments, feeding tubes and other complications of NF. Remember what NF Endurance is all about – pushing passed self-imposed limits and finding possibilities within obstacles.

NFE Cheer Zone

At the end of the day, as a wise friend once told me, it’s just another run, but in a new neighborhood with a lot of friends in neon waiting to cheer you on home.

And so, instead of cramming for a taper, try this: Trim mileage, Anticipate success, Plan ahead, Eat well. RuNFor a reason.

Favorite Cold Treats After a Run/Swim/Ride

Quick Weight Loss Tips from Anna

By: Anna Renderer

Eating carbohydrates, protein and fat in a balanced diet is essential for creating a fast and efficient metabolism, along with exercise recovery and strength gain. Eating carbohydrates is not why we gain weight; the amount of calories we consume over the amount of calories we expend each day is why we gain weight. Carbohydrates are essential to replenish energy and are only stored as fat when eaten in excess. A diet high in fiber and protein will be lower in calories and give you a longer feeling of satiety, therefore eating a diet lower in carbohydrates and higher in protein will help with weight loss due to the decrease in total caloric intake. Don’t forget that vegetables are a source of carbohydrates low in calories and high in nutrition. Try and eat them in each meal if possible, especially lunch and dinner!

Alcohol consumption will make it harder to lose weight. The amount of calories in most drinks are often 200 or more and for most wine, 100 calories or more. Here is an approximate look at what’s inside your drink:
16 oz Beer : ~200
16 oz Light Beer: ~100
4 oz Glass of Wine ~100
Champagne: ~140
Mixed Drinks: ~250
Margaritas: ~500

To lose one pound of fat, you must burn an excess of 3,500 calories. That equals 500 calories per day to lose one pound of fat per week. Exercise and healthy eating combined is the only way to successfully lose weight.

Along with Anna’s expert training experience, DVD performances and affiliations, she is a running enthusiast, completing the 2009 San Diego Rock n’ Roll Marathon, 2007 & 2008 La Jolla Half Marathon, 2008 Carlsbad 5K and 2005 Boston Half Marathon. Check out more of her training tips at www.bridalbodiez.com.