Courtesy of: http://www.thefinalsprint.com/2008/08/ryan-hall-olympic-memories-elite-athlete-blog-entry-15/

I have mentioned a few times that I will be "tapering" my workouts into the marathon on December 7th in Las Vegas.

At Running Times, http://runningtimes.com/Article.aspx?ArticleID=14759 , Greg McMillan points out that "tapering" isn't the way to look at the final weeks of your training, and instead you should be focused on "peaking" before your race.

So how do you "peak"? Good question, and below are the highlights. Please see the article online for more details.

1.  Secret: Don't change your weekly running routine
Our bodies and minds like routine. If you run four days per week, then run four days per week during your peaking phase. If you run six, then run six. You'll feel flat if you suddenly run less frequently than normal.

2.  Secret: Reduce weekly training volume, but not too much
Over the last 10-14 days before your race, you should progressively reduce the volume of your running. Two weeks out from the race, I like to reduce the daily volume by 10-20 minutes or so. The week of the race, reduce approximately 20-30 minutes.

3.  Secret: Keep the engine revved
While we may want to reduce the volume of running, we do not want to reduce the intensity of our workouts. In fact, we may want the intensity to increase.

4.  Secret: Plan your strategy and stick with it
Most distance runners have the same race strategy -- start conservative, build into race pace, run as efficiently as possible and get as deep in the race as possible before you have to pull out your superman or superwoman powers to get you to the finish line.

5.  Secret: Reflect on training to build confidence
I like athletes to reflect on training in two ways. First, think back on a particularly tough workout, something where you didn't feel great but you gutted it out. After this retrospection, think back to your best workouts or races. Really re-live them in your mind.

6.  Secret: Have fun and smile
Let's face it. Most of us aren't going for an Olympic gold medal here. We are simply enjoying the challenge of doing our best.