Diary of a mini-taper (again)

For me a mini-taper starts three full days before race, full taper starts 10 days before race. A mini-taper is just a few easy days leading up to a race, beginning with either short intervals or a tempo run (depending on the race), plus strides on the day before usually. Volume is reduced by roughly 30% on the two days before the race as a rule of thumb.

Today Keith and I did our last semi-hard session, each in a different way.

Of me: 55 minutes warm up, 4 x 100m strides (18,17,16,15 seconds), 1600m at 3:20/km (race pace for 8000m XC), 30 minutes warm down. No reduction in volume today. Looking for 12-14km easy on each of the next two days with strides on Friday before the Saturday race. Volume for the week as of Sunday will be 120km instead of 125-130km

Of Keith: 2.5km warm up, 5 x 100m strides in 17 seconds, 5 x 400m (74,76,71,71,72), 2.5km warm down.

Keith ran at lunch with blue skies, no wind, cool. I ran in the evening, same but cold.

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