Steamtown Marathon Training 2016: Week 13 – Taper Time oh-oh oh oh oh-oh-oh!

During marathon training the final 3 weeks are just as important as the intense, vigorous training during the months prior. It is time to relax and let my body repair itself from all the damage I caused and rely on all my hard work leading up to this day.

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.com
Jumping Jacks at the JCC

After last week, my coach gave me a “tough love” pep talk that really has me focused on my goal. Another busy week, but I am trying to stay on track for the big day. Well, some things are just “beyond my control”. I partially dislocated my right shoulder Monday while I was asleep. This subluxation occurs more frequently then I could handle and I think it is time to take some serious measures.  It all began on a beautiful hike when I was 18 years old and I slipped on a rock. As I was falling forward both my shoulders decided they did not want to follow the rest of my body. Fortunately, at the time they slipped back into place, but I have never been the same intact person since. As the years passed with each dislocation, it began to get harder and harder to get my shoulder back into the socket. The separation would occur randomly… jumping jacks at the gym, handing my son a cracker, wiping a table, dancing, if the wind blew too hard (just kidding about the last one😉). An MRI revealed that I have a 3rd degree tear of my labrum and I will need surgery to repair the damage. This means a 3 month recovery!!! I will have to consider that surgery after the Boston Marathon. Hopefully this puppy will stay in place until then.

Handing my son a cracker in the car
Handing my son a cracker in the car

I did not let that affect my track workout on Tuesday though. What did bother me was my hamstring since the 5k. Roger told me I had to nail my training runs so I made sure I was doing so regardless of the pain. A quick visit to Dr. Jan Kasprowicz, NJ Chiropractic and Sports Recovery Specialist, will help me recover quicker.

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comI saw Dr. Richard Braver, a podiatrist in Fair Lawn, this week as well and I had my final EPAT treatment. I feel like he made progress and my heel is getting better. My new orthotics came in as well, but I will not be able to wear them for the marathon since it is a few weeks away. He told me to test them out for my shorter runs.

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comIt may have not been the best timing, 1 week before my marathon, but we visited some close friends at their home in Connecticut. Although it was cold and cloudy, we made the best of the weekend and enjoyed ourselves immensely. I was able to get some runs in on a beautiful trail near their home. I love the foliage this time of year and I was taking in the beauty with each breath. However, on one of my runs, I developed a blister from my new orthotics and I had to stop so I would not make it worse. We took the kids apple and pumpkin picking, hiking, and to a farm to see adorable piglets. Thanks Angie and Rob for a great weekend!Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.com

WEEK 13 MARATHON TRAINING SCHEDULE

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comSEPTEMBER 26TH: RECOVERY RUN ~ 4 MILES
A very slow and easy pace run.
SNEAKER: Asics DS Trainers V21
START TIME: 11:45 am
I am feeling tired and not so motivated. About 2 miles into my run I got a sharp pain in my knee and I had to stop and stretch. Later that day, I actually took a mermaid bath in epsom salt which I rarely have time to do.

DO-OVER PLAN: none
CROSS-TRAINING: 35 minutes weights and sit ups

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comSEPTEMBER 27TH: 3 MINUTE FORM INTERVALS ON THE TRACK ~ 6 MILES
Warm up 2 miles at 8:30 – 8:45 pace then do 3 minutes at 7:50 pace, followed by 3 minutes at 7:30 pace, followed by 3 minutes at 7:10 pace. Easy jog for 1 mile and then a second set. Easy pace cool down.
SNEAKER: Asics DS Trainers V21
START TIME: 8:45 am
Since I partially dislocated my shoulder in my sleep last night I thought it would affect my run. The only part of my body that was sore was my left hamstring. After Roger’s pep talk I made it a point to nail my times so I can do well on my marathon. Now I am hoping a quick visit to Dr. Jan Kasprowicz will help my hamstring feel better.

DO-OVER PLAN: none
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comSEPTEMBER 28TH: DAY OFF
I was a chaperone on Kid 1’s class trip to Sandy Hook. What I wouldn’t give to be young and carefree again! I am feeling better after Dr. Jan’s treatment.

DO-OVER PLAN: none
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comSEPTEMBER 29TH: TRAIL RUN ~ 8 MILES
Trail Run, run the first 4 miles at 7:50 – 8:10 pace, then run 4 miles 7:30 – 7:35 pace.
SNEAKER: Asics DS Trainers V21
START TIME: 9:00 am
I felt a little tired today and my hamstring is still sore during my run. I had my 3rd EPAT treatment with Dr. Richard Braver for my heel and my new orthotics came in as well.

DO-OVER PLAN: none
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comSEPTEMBER 30TH: RECOVERY RUN ~ 3 MILES
Run a very slow and easy pace run.
SNEAKER: Asics DS Trainers V21
START TIME: 10:00 am
Since it was rainy and cold out, I decided to do this short run on the treadmill. I wore my new orthotics and so far they feel fine. My hamstring is also feeling better. I called Jason at Runners’ House to get a pair of new sneakers.

DO-OVER PLAN: no
CROSS-TRAINING: 30 minute upper body weights and sit ups

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comOCTOBER 1ST: 6 MILE TEMPO PACE RUN ~ 10 MILES
Warm-up 4 miles at 8:15 – 8:30 pace. Increase pace to 7:25 – 7:35 minute miles for 6 miles. Walk as your cool down.
SNEAKER: Asics DS Trainers V21
START TIME: 10:00 am
We are staying with some close friends in Connecticut for the weekend and they live near a beautiful trail. Scenic and lovely, but too hilly and windy to keep a good pace.

DO-OVER PLAN: I should have brought a GU.
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comOCTOBER 2ND: STEADY STATE TEMPO RUN ~ 5 MILES (COMPLETED 3.6 Miles)
Warm up for 1 mile then 3 miles at 7:40 – 7:59 pace. 1 mile easy cool down.
SNEAKER: Asics DS Trainers V21
START TIME: 9:00 am
All was going well on this run until about mile 3 where I started to feel a blister on my left foot. After about a 1/2 mile more, I decide to stop and not cause more damage. I called to be rescued😢.

DO-OVER PLAN: Do not wear new orthotics before a marathon!
CROSS-TRAINING: no

Steamtown Marathon Training 2016 - Week 13 - Taper Time oh-oh oh oh oh-oh-oh! - runcooklaugh.comOVERVIEW: Another busy week, as some parts of my body are heeling other injuries are developing. My heel and knee feel much better. Unfortunately, my shoulder, hamstring, and newly formed blister are not doing well. I am thinking positive and hoping next week I will be mended!

What do you do when it is taper time?

Any advice on a dislocated shoulder?

Did you go pumpkin picking yet?

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