10*10 Series 20 Update

Thursday, July 27, 2017
"It's very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit." —George Sheehan

Shevroy Hill Run:

A group of 18 enthusiastic & energetic people left behind the chaos of Chennai city, mindless traffic & stale air & headed towards the Savroy hills. Amidst the ever calm, quiet, refreshing, caring mountains, the team covered 90 kms running across the beautiful trails & lush green Orchards filled with fruits, soaking themselves completely in nature's lap.

Sharing an important information on "Tapering" before any long Run:

Tapering is one of the most important aspects of the marathon training and yet, it is also one of the most difficult to implement because runners fear cutting back on training. In theory, tapering sounds great- cut back on mileage, sleep in, and eat. The reality is that we find ourselves going crazy during the taper period because we fear losing our fitness and gaining weight. However, reducing mileage is vitally important for full recovery from previous workouts and for peak performance.
Research has shown that tapering is essential for a successful race. Some studies indicate that tapering properly can mean a 3 percent improvement in performance; which in running terms means a possible PR! Shaving even a few minutes off your marathon time may mean the difference between a PR, finishing before the cut off time, or qualifying for Boston! Tapering allows muscle glycogen stores to return to peak levels. Metabolic enzymes, antioxidants, and various hormones, depleted during training, return to their optimal ranges. Muscle and connective tissues repair and strengthen. And, the body’s immune system improves dramatically too. In short, tapering allows your body to prepare for peak performance. One study concluded, “The primary aim of the taper should be to minimize accumulated fatigue, rather than to attain additional physiological adaptations or fitness gains." 
During the taper, it is most important to remember this: physiological adaptations to training take a minimum of six weeks. Therefore, training hard during the final two to three weeks before your marathon is not going to improve your performance. Doing too much during the taper period can destroy your marathon performance. Your best bet for peak performance is to resist the urge to do more. When it comes to tapering, less really is more! 
It’s best to cut out cross-training in the final two to three weeks before the marathon too. Save your energy for the race. Drop leg or lower body weight training and spinning at the beginning of your taper period. You can keep upper body weight training for another week. For swimming, reduce the volume of yardage in swimming by 20 to 30 percent during the first two weeks of tapering. At the end of Week 2, drop it altogether. You can continue yoga or pilates during the first and second week of the taper, and then discontinue them during your final week of taper. Keep stretching and doing abdominal exercises throughout your taper period. 
Make some adjustments in your nutrition too during the taper period. Increase protein intake during the first week of the taper period to provide plenty of protein for muscle repair. Increase your complex carbohydrate intake and reduce fat intake during the entire taper period. Include plenty of the traditional sources of carbohydrates like rice, pasta, fruits, vegetables, whole grains, and legumes. Drink plenty of fluids. Reduce alcohol and caffeine consumption during these last few weeks because they are diuretics.
10*10 Series Update:
The 10*10 running has completed the 20th series, overall covering 2000 km of run along some of the most bful places in the Chennai city. What else can be a better way than planting a tree to mark the 2000km for the series in Srinivasapuram...



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