The week that starts two weeks before your marathon would then begin with a few easy days to ensure you’re recovered from the race/long runcombo of the preceding weekend. On, say, the Thursday of that week, you would do your last hard track workout, such as 3 X 1 mile at SK race pace. This should be a challenging butnotall-out workout. You would finish the week with a medium-long run, such as a 13-miler. Again, if you feel good, afew pick-ups at the end of one or two easy runs will help remind yourself that you know how to run fast.

The final week should be short, easy runs, with the exception of a day early in the week in which you run the middle few miles at your goal race pace.

Scott Douglas is the co-author of Advanced

Marathoning and a former editor of Running Times.

SOUNDS LIKE you received some rather good advice from “other people.” My finding on tapering has been that it can vary according to where you are in your marathoning. By that I mean that a casual marathoner (That’s quite the oxymoron, huh?) would want to taper by gradually reducing both volume and

intensity over the two weeks leading up to the marathon.

However, for a more serious marathoner, the volume should gradually decrease but the intensity should stay up to keep the athlete’s body ready to race at a high level. By that I mean that the weekly track workout should continue, butinstead of running 8 hard repeat miles, cut it to 4 two weeks out, and to 2 in the final week.

A good rule of thumb is to cut your volume in half two weeks out, and then cut that in half again for the final week. Put another way, three weeks out would be your maximum week for volume, that is, 100 percent; two weeks out it would decrease to 50 percent; and the final week it would be 25 percent. This allows for the body to rest up while keeping its high level of training.

Rich Benyo is co-author (with Joe Henderson)

of Running Encyclopedia and is the editor of this magazine.

oe ] oo _ onmark@marathonandbeyond.com

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About THE Authors

SAL CITARELLA began running at age 16 and is still running at age 60. Since graduating from college in New York, he has followed construction projects around the world, running in every location. His high school guidance counselor advised him to become a writer, and he followed that advice by writing construction contracts and an occasional running story ] for club newsletters. Sal likes to say he was there when the Running Boom started and that he has run with Frank Shorter and Bill Rodgers: they just never noticed him. Sal now lives in the San Francisco Bay Area, running hills and adding to his scrapbook of running experiences.

PAUL REESE first took up distance running at age 47 in 1964 and has been active in all facets of the sport, including as a competitor, race director, and writer. As a competitor, he has held masters records in age divisions 50 through 80, at distances from 5,000 meters to 100 miles. Paul has completed over 200 marathons (at which point he stopped counting) and has directed at least one race every year since 1965. He has written three books (Ten Million Steps, Go East Old Man, and The Old Man and the Road), detailing his adventures running across U.S. states. Heis the oldest person to run across the United States and the only person to run across all 50 states.

IAN TORRENCE lives in Moab, Utah, where he works for the National Park Service. He is the lead vegetation manager for nonnative plant removal and native plant restoration in Arches National Park, Canyonlands National Park, Hovenweep National Monument, and Natural Bridges National Monument. He has run 92 ultramarathons and 9 marathons since graduating from Allegheny College (Pennsylvania) in 1994. He is currently acolumnist for UltraRunning magazine and has written for Northwest Runner, Northwest Race Center, and Running Times. He can be reached at itgoes@moci.net.

190 HM MARATHON & BEYOND July/August 2002

JOE PRUSAITIS of Austin, Texas, runs a bit, lives a lot. Partial to the more challenging events and preferring scenic settings, he can be counted on to try anything new and different. These whims led to dozens of adventures, including Hardrock and Barkley and a few 24- and 48-hour runs. The only thing keeping Joe from the multiday sagas of the TransAmerica and Appalachian Trail is the lack of time off from work. It’s just a matter of time. His “attitude” is his greatest strength. His weakness, a desire to run ’em all! But when Joe says “run,” what he means is to experience, to see, to breathe, and to feel. More emphasis is placed on this, less on time! And his lovely wife, Joyce, is usually alongside. After all, what is an adventure without someone with whom you can share it?

CHARLES KASTNER lives in Redmond, Washington, with his wife, Mary, and their three teenagers. He has written on subjects ranging from his experiences as a Peace Corps volunteer to reviews of exotic marathons. Kastner is an avid distance runner, having run for more than 30 years and having finished such marathons as the Kilauea Volcano Marathon in Hawaii and the 35-mile Two Oceans Marathon in Cape Town, South Africa. His 17-year-old son, Brian, maintains the family tradition by running on his high school cross-country team and humbling his father in 5K races. His youngest son, Andrew, is nipping at his heels and will soon join Brian in embarrassing his dad. Kastner dedicates this article to Mary, his editor, training partner, and best friend.

TONY GIALANELLA has been running since 1993. He ran his first marathon in Chicago on Halloween 1993. Since then he has completed more than 100 marathons and a handful of longer races. His fastest marathon is 2:57:30. In October 2001 Tony reached his goal of running a marathon in each of the 50 states. He continues to run marathons and ultras across the country. Tony was born in New Jersey and now lives in a suburb of Chicago. He is an alumnus of the University of Notre Dame and an avid basketball player and bowler.

July/August 2002 ABOUT THE AUTHORS @ 191