marathon 3 days away

"32 degrees" <[email hidden]> wrote

Quoted message said:

Here is my last few days
Monday - easy 11 miles
Tuesday off

What should I do today - Wed., thursday and friday??

Wed: I'd do 4 miles easy (MP + 2 min/mile), with two 440 pickups (between
5k and 10k pace) thrown in.
Thu: 20 minutes easy with 3-4 mild 30 second pickups
Fri: Off (don't walk too much -- a mile or two max) Keep your feet up.
Relax.

Quoted message said:

Its a trail marathon with some big elevation changes but all at sea level
type altitudes.
http://www.algercounty.org/

Looks like a fun event. If I lived in your neck of the woods, I'd be there
for sure!

Just do easy runs of an hour or so the three days.
You dont want to be too inactive, or you may be climbing
the walls. You dont want to get tired either.
Plan to take the day off after the marathon.
Some people takea whole week off, while some
just run very light that week.

Nothing. Maybe some walks, but other than that and some stretching, I
do nothing.

"32 degrees" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I've got my marathon in 3 days ---- SAturday...

Here is my last few days
Monday - easy 11 miles
Tuesday off

What should I do today - Wed., thursday and friday??

any advice?

I"m experienced but just wondering what others do....

Its a trail marathon with some big elevation changes but all at sea level
type altitudes.
http://www.algercounty.org/

JK

I've got a 30k mountain race Sunday. My last week looks like this so far:

mon: ran 1:21, easy with a few strides
tues: biked 1:35, easy/moderate
wed: off, walked 0:50 mins
thur: will run 0:40 to 0:50 mins easy, a few strides
fri: picnic planned with family mild activity (maybe short easy bike)
sat: basically complete rest, feet up if possible as Dan says

-Tony

"rick++" <[email hidden]> wrote

Quoted message said:

Just do easy runs of an hour or so the three days.

I wouldn't recommend this, Rick. This is what I did dozens of times when
doing a non-taper race (treating the race as a hard tempo run rather than a
goal itself).

At the time I'd average 11-13 miles/day. If I ran a couple of easy 10-12
milers the days before a 10k, I'd run about 34:30-ish. If I did a 3 day
mini-taper (with the day before off) I'd run about 1 minute faster. After
awhile it sunk in that a sharp taper and days off really do work. I don't
recommend 2 days off, though; that makes me feel sluggish. Although a
running club buddy who went to the olympic trials in the marathon swore that
3 days off was the best taper.

Quoted message said:

You dont want to be too inactive, or you may be climbing
the walls. You dont want to get tired either.

I've found that running short and easy, with a few pickups at 5k to 10k pace
greatly reduces the "climbing the wall" effect, while letting the legs
recharge.

Quoted message said:

Plan to take the day off after the marathon.
Some people takea whole week off, while some
just run very light that week.

My rule is: If sore, don't run. The legs heal faster if they're not
stressed. Marathons cause a lot of damage if run hard. Sometimes it takes
1 day off, sometimes 4-5. When sore, I hike in the hills / mountains
instead to get my exercise fix.

-- Dan

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32 degrees said:

I've got my marathon in 3 days ---- SAturday...

Here is my last few days
Monday - easy 11 miles
Tuesday off

What should I do today - Wed., thursday and friday??

any advice?

I"m experienced but just wondering what others do....

Its a trail marathon with some big elevation changes but all at sea level
type altitudes.
http://www.algercounty.org/

JK

Dang, that's in Munising. How many people do they expect to get?
Should be a beautiful run.

Quoted message said:

Dang, that's in Munising. How many people do they expect to get? Should
be a beautiful run.

Registered runners posted @ website - http://www.algercounty.org/

and its looking like about 100-150 total marathoners --- perfect for a trail
race.
Combime that with race temps of 55-60 degrees in July along a National
Lakeshore with 200 foot cliffs and you have the ingredients for a good one.

JK

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32 degrees said:

Quoted message said:

Dang, that's in Munising. How many people do they expect to get? Should
be a beautiful run.

Registered runners posted @ website - http://www.algercounty.org/

and its looking like about 100-150 total marathoners --- perfect for a trail
race.
Combime that with race temps of 55-60 degrees in July along a National
Lakeshore with 200 foot cliffs and you have the ingredients for a good one.

JK

Will they have it next year? My folks live about 20 miles south, I
haven't been home in 5 years. The trail along the Pictured Rocks is
like Eden (in July at least.)

Pretty sure they will have it next year Janithor......

I've done PIctured Rocks from Munising Falls to Grand Sable Lake in a 7 hour
run a few years back ---- it was unbelievably beautiful. EAch year I take
my high school CC team up to Munising for CC camp too --- they love the
section from Munising Falls visitor center to Miners Castle.

24 hours from right now I'll be at mile 8 !! Can't wait !!

JK

PS. whats 20 miles SOUTH of munising besides trees???????????

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32 degrees said:

Pretty sure they will have it next year Janithor......

I've done PIctured Rocks from Munising Falls to Grand Sable Lake in a 7 hour
run a few years back ---- it was unbelievably beautiful. EAch year I take
my high school CC team up to Munising for CC camp too --- they love the
section from Munising Falls visitor center to Miners Castle.

24 hours from right now I'll be at mile 8 !! Can't wait !!

Good luck!

Quoted message said:

JK

PS. whats 20 miles SOUTH of munising besides trees???????????

Exactly. :-)

Meanwhile, I'm stuck in Calfornia surrounded by cars, cars, and more
cars. Oh, don't forget the beautiful strip malls, gas stations, and
fast food restaurants!