Fun toppings make oatmeal complete!
I woke up to a delicious cup of coffee and bowl of banana oatmeal. It was the perfect way to get my Thursday started!
My oatmeal contained:
- 1/2 cup oatmeal
- 1/2 cup milk
- 1/2 cup water
- 1 sliced banana
- Dash of vanilla extract
- Toppings: 1 tablespoon flax, pistachios, coconut
How to Taper for a Race
My 5K is on Saturday, which means that I’m currently tapering. A taper is when you reduce your mileage, both in distance and intensity, and it allows you to have ‘fresh legs’ for the race. Tapering increases your endurance and prevents injury.
Generally, I follow the following taper schedule:
- 5K or 10K: Take one to two days before the race off and reduce overall mileage for the week.
- Half Marathon/15K: Take three to four days before the race off and reduce overall mileage for the week.
- Marathon: I’m planning to start my tape 2 weeks out, reducing my overall mileage by approximately 50% the first week and 75% the next week, and I won’t be doing anything longer than 3 miles for 8 days beforehand.
Side note: For longer distance, most training plans also have built in ‘taper weeks’ every three/four weeks. A taper week also reduces the chance for injuries, but it mostly serves to prevent burnout. In general, I’ve coordinated my taper weeks around my races. Here’s the first five weeks of my training plan as an example:
- Week 1: 21 miles actual
- Week 2: 22 miles actual
- Week 3: 21 miles actual; 24 miles planned (I missed a run)
- Week 4 (Taper Week/5K Race): 15 miles planned
- Week 5: 25 miles planned
Sometimes, my races just don’t fall on a planned taper weeks, which makes it difficult NOT run the days before (since I can only run a few days a week with my schedule). This season, many of my races are "means to the end" of the marathon. One example of this is a 10K I have in November. I won’t be tapering for this run, as it’s basically a glorified training run.
Other races (like the 15K I’m racing in on Sept 26 or the Half Marathon in December) are very serious because I’m hoping to set new PRs (personal records). I’ll be truly tapering for those races.
How do YOU taper?