"LESS IS MORE":  PEAKING / TAPERING for the BEST PERFORMANCE.    Article by Steve Baker

The most, or, least important of all aspect of training! All phases are inter-related and inter-dependent, synergetic, and without the work that proceeds this aspect of training there is no benefit. In order to reap the  maximum benefits of the ‘peaking’, also known as ‘tapering’,  program the earlier phases:  base, strengthening, hill work, tempo, and intervals, must have been completed . Of equal importance its is essential that you do not arrive at this last phase feeling stale or over-trained. Hence the importance of not racing every other weekend in the series, and incorporating rest/recovery days/runs!  ‘Distance runners are notorious for not wanting to ease up in their training - often afraid that they'll get out of shape after a few days of taking it easy. This basic insecurity probably explains more than anything else why so many distance runners have difficulty planning and achieving a peak for their goal race.’

When done properly, training for a peak will put the finishing touches on your  ability to perform to your optimum level. It can give you the extra edge you need for a breakthrough performance, or to run your best in the race or races that are most important to you.  Studies have shown that when the proper peak training is performed, significant improvements in racing times can occur in a relatively short period of time. Have just a little more patience, and  faith, possibly! The tapering program outlined for you, the last few weeks  does not offer any compromises, therefore, you must have the confidence that it will work and the courage to follow it through. At this stage in your training ‘less is more’!

Choices have to be made. You can not race the Half-Marathon at Comox, do the Interval Training at Intensity V on the following Tuesdays and/or Thursdays,  and expect a ‘PR’ for the Sooke River 10k two weeks later! You are flirting with injury and/or disappointment. The choice is yours!

Research shows that gradually reducing your distance/time while continuing to perform speedwork will produce a peak and indicates that a 10 - 17 day taper period will produce the best results. A study by Costill suggests that you should gradually cut your average weekly mileage in half over a two-week period, but continue to perform about the same percentage of your weekly mileage in the form of speed or interval-type workouts, and then, finally, to ensure the best possible results, you should also allow two to three days of light running (or two days of light running and a day of complete rest) in the days immediately before the important race/s.

One study analyzed the effects of three different types of tapers on  middle-distance runners:  a high-intensity/low-mileage taper,  a low-intensity/low-mileage taper, and  a rest-only taper. ‘The runners were tested for race times, leg strength, aerobic capacity, oxidative enzyme activity, muscle glycogen concentration, red blood cell mass, and total blood volume before and after each tapering program’.  While aerobic capacity was not affected by any of the tapers, leg strength improved by about the same percentage in all three tapers. However, the high-intensity/low-mileage tapering regimen proved to be superior since it produced considerable increases in muscle glycogen concentrations, total blood volume, red blood cell mass, and oxidative enzyme activity, all of which make for better distance running.

‘Most importantly, the high-intensity/low-mileage taper produced a major improvement in the runners' race times. These performance peaks were confirmed when the runners being tested ran at race pace on a treadmill for an incredible 27 percent longer after the high-intensity/low-mileage taper versus before it.’

It is also important to note that: ‘While you want to continue to perform high-intensity workouts during your tapering period, it is important to eliminate all long, hard interval workouts that tax your body's energy supplies. Therefore, it is recommended that you perform fast repeats of short distances with long jogging breaks for full recovery.’
From all the moaning and bitching, I guess that you do not remember the ‘rest’  part! The more eminent the goal the shorter the reps and the longer and easier the intervals/rests.

By now you could not have failed to observe the great importance I  place on ‘good form’. Training form should be, is, and must be, identical to racing form. The same biomechanics come into play. The name of any training, any practice, any game is ‘specificity’, same muscles, same neurological pathways. In training sessions it is only the effort that should be different. Always bear in mind relaxation, resulting in decreased heart rate, respiratory rate, blood lactic acid levels, economy of movement  and focus during training and racing are crucial. Relaxing while running fast.

Finally, while training the body we have not neglected the importance of the mind. Remember: ‘Everything that happens to you is a result of how you see yourself.’ and ‘Every cell in your body is totally aware of how you think and feel about yourself.’ It is important to continue to prepare yourself by mentally rehearsing and visualizing yourself performing well in your goal race. In addition, you should be gaining confidence in knowing that you have tapered properly and are well-rested  as the day of your goal race/s approach.

Each of you is, and will continue to be, a winner. Be strong, have fun, and love what you do and the people, including your rivals, you do it with. It was George Sheenan who said, ‘When form counts and concentration is essential, a runner doesn’t profit from treating an opposition as an enemy. That is not only bad psychology, it is bad physiology. Such distractions control our attention and cause us to squander energy.’ We must have drive and a passion burning within us to do our best, but that incentive must  come from, and be directed  within. It is pure and simply a one man/woman race.  
‘My goal is perfection of my unique and original self.’ and to better see, understand, help and love the runner next to me, who is possibly, striving for the same goal.

Believe in yourself. Believe in what you are doing.
Believe in your worth. Believe in your goals.
Believe in success. Believe in intuition.
Breath in strength. Breath out physical, mental tension and doubt.
Run.