Tapering is one of the most important parts of your training and a key to performing your best on race day.
, which can cause the kind of muscle tissue-damage you want to minimize during your taper.
To strengthen your immune defenses and possibly prevent a cold or flu, load up on vitamin C. Kiwis, orange juice, red bell peppers, broccoli, and strawberries are the most potent food sources. The amino acid lysine can also help too. Wheat germ or a 500-milligram supplement are the best vegetarian options.Week two is a transitional period. You’re halfway between the agony of your last 20-miler and the ecstasy of the marathon.
While your mileage may be dwindling, you need to keep those calories coming in. Your body still needs to repair tissue damaged during your mileage build-up. “This is no time to diet,” says Tichenal. Beginning on Monday, do no runs longer than four miles. And when you do head out, remember that these jaunts are more for your head than your body, because training has little effect this week.Almost all running should be done at one and a half to two minutes per mile slower than marathon goal pace—except a Tuesday two-miler at marathon goal pace, sandwiched by one-mile jogs. Again, if you want, throw in some quick 100-meter strides after one or two of your workouts.
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