Tapering

Phase I --Reduced exercise induced Withdrawal Syndrome


The first few days after the starting the tapering process, are

the hardest and most uncomfortable days.


The body is so used to the daily "adreneline fix" that withdrawal

syndrome is triggered when running is stopped or cut down drastically.


It is wise to reduced running gradually if withdrawal syndrome is to

be avoided.

At this pahse, you will tend to have a very strong urge to run strongly

everyday.

HOLD YOURSELF BACK!

You really need to stick to the tapering.

Remember that you need the discipline to do the right thing,

not do thing right.

Depending on your total tapering duration, this phase of tapering

can take days or close to two weeks where your main goal is to reduce

the running gradually to minimize the effect of withdrawal.




Phase II--Soreness all over and Fatique Creep in

After a few days of no running or much reduced running intensity and volume,

you will notice soreness all over the body.

At the same time, fatique creep in silently eventhough sleeping

hours is increased.


I suspect this is due to the fact that the body releases

cartisoids(steroid, which is a very strong stabilizer) reacting to the running

stress in everyday's training (particularly the most intense

phase III of a marathon training program where there are lot of VO2Max,

fast tempo and long run workouts).

Though muscle damage, inflammation, etc. occurred during normal days' training, the

syndrome is actually masked off by the cartisoids.

Then, the cartisoids level in the body is dropped significantly during the tapering

when physical activity is very much reduced, and as a result, inflammation occurred

everywhere.

Noticed that inflammation is a natural way of speeding up the heeling process

the body, which at the same time, will gives a sensation of soreness or mild pain.


Don't worry about all those tingling pain or tireness, this actually tell you

that your body is actively recovering and rebuilding itself.


Remember, during these phase, you will run poorly.

What seemed to be a piece of cake before the tapering might feel like a demanding

workout.

DON'T TOUGH IT OUT!!!

If you feel weary, by all means skip or cut short the run.

At this stage, it is better doing too little than doing too much.


This phase of tapering normally take days to a week where you actually

don't feel like running too much or at all.



Phase III -Ready for the race

Finally all those sorenes and tingling pain are gone and as race day closing, you

become more and more restless.


KEEP YOUR SANITY TILL THE D DAY!!!


Now, you are ready to the BIG day.



Good luck!


Crank on.