Eastern States 20 Miler and Taper Time

Today I ran the Eastern States 20 Miler with my DFMC friend Sharon who ran from Hopkinton to Boston with me last year during the Boston Marathon. Today I got a personal record of 4 hours and 17 minutes which is 20 minutes off of my old time. I am pretty happy about this! This was my last long run before the Boston Marathon. What this means is…it is now taper time! Currently it is three weeks out from the marathon…

Tapering

Taper, or tapering, refers to the reduction of exercise before a competition or race. Tapering is believed to be essential for best performance and can take from as little to a week to two or three weeks.

Tapering for a Marathon

Three Weeks Out

Because the taper follows a fatigue-inducing period of high mileage, you’ll likely welcome these first days of cutting back. Reducing your total weekly volume by 20 to 25 percent during this week gives your body a chance to recover from all that hard work by restocking depleted glycogen supplies and repairing tissue damage. The combination of decreased mileage and increased rest can be invigorating—expect to feel excited, anxious, or both. Reduce the distance (or time) of each of your runs by 20 to 25 percent—so, for example, if you were running five miles during your shorter midweek runs, run four; if you ran 20 miles for the previous week’s long run, run 16. Perform most of your runs at an easy pace. Runners targeting a time goal should do three to five miles at goal pace during a long midweek run—key workouts like this will keep your body and mind tuned into race pace. Rest two days.

Two Weeks Out

During week two of your taper, you’ll reduce your mileage an additional 20 to 25 percent, which gives you plenty of free time to fret. Some runners tend to doubt their ability to finish their goal race during this time period but looking back at your training log can give you confidence in how far you’ve come in your training.

Reduce each of your weekly runs by an additional 20 to 25 percent. Run everything easy. If you’re targeting a time goal, do the following key workout during one of your longer midweek runs. Warm up for 10 to 15 minutes, then run one mile at 30 seconds faster than marathon race pace, followed by one mile at 30 seconds slower than race pace. Repeat two to four times. Rest two days.

Race Week

At this point, it’s all about staying rested and getting mentally prepared. This week, aim to sleep eight hours a night and stay off your feet as much as you can—reducing stress on your body will allow it to top off its glycogen and maintain adequate hydration levels. To combat nerves, schedule movie nights, start a new book, or visualize races you’ve enjoyed.

Reduce your running to just four days this week. New marathoners may run no more than three or four miles at a time, while advanced runners may do a couple of six-milers early in the week. A very light, race-pace workout early in the week can help you stay sharp. Run one to four miles at marathon pace with a one-mile warmup and cool down. First-timers looking to simply finish shouldn’t worry about a sharpening workout.

Fit Friday and More…

Today I went to the gym and did an hour on the arc trainer. I registered for physical therapy at Boston University to make sure that my body is in top shape for the marathon which is in 24 days. Today will be my first appointment with my physical therapist Chris. I told him that I need to work on achilles tendinitis, arthritis, and IT band issues. The long runs have been putting a lot of stress on these areas and they have become stiff so I want to make sure I work the kinks out so I will have no injuries on race day!

Two long runs left

Today I ran 14 miles in Wayland during the DFMC group run. The course was very hilly and tough but I got it done. Next weekend, I am not going to the group run since I have a wedding so I will be running a race instead on Sunday. The race is the Eastern States 20 Miler and it runs through three states: Maine, New Hampshire, and Massachusetts. This will be my last long run during this marathon season. A few DFMC friends will be running it with me so that will be good to keep each other company.

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Second Donation of Platelets to Help Cancer Patients in Need

Last year on December 23, 2014 I went to the Kraft Family Blood Donor Center and donated platelets for cancer patients at the Dana-Farber Cancer Institute. I made a promise to myself that starting on my 29th birthday (May 10th) of last year it will be the start of the end of my 20s and I wanted to end my 20’s on a high note and I will donate blood for cancer patients and donate it until I will not be able to any longer.

Today was my second platelet donation. I enjoy knowing that donating platelets make a difference in cancer patients lives and helps them become healthy. I know that some people are not able to donate platelets or blood and I enjoy knowing that I have the ability and opportunity to help patients in need.

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(The above picture was taken at the Kraft Family Blood Donor Center at the Dana-Farber Cancer Institute and Brigham and Women’s Hospital on December 23, 2014).

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(The above picture was taken at the Kraft Family Blood Donor Center at the Dana-Farber Cancer Institute and Brigham and Women’s Hospital on March 18, 2015).

About Blood Donation at the Kraft Family Blood Donor Center at Dana-Farber Cancer Institute and Brigham and Women’s Hospital

People undergoing treatment for cancer — as well as accident victims, transplant recipients, and many other patients — depend on transfusions to control their bleeding. Volunteer donors are the only source of blood products for these patients.

When you donate whole blood or platelets at the Kraft Family Blood Donor Center, or give blood onboard the Dana-Farber Cancer Institute/Brigham and Women’s Hospital Blood Mobile — the traveling extension of the Kraft Center — you are making a life-saving difference for patients in need, right here in the community.

Being able to count on volunteer blood donors at all times is especially important because blood has a limited shelf life. Volunteer donors ensure that there will be a sufficient supply of blood for the patients who need it, whenever they need it.

Blood donations benefiting Dana-Farber and Brigham and Women’s patients are collected in two locations:

At the Kraft Family Blood Donor Center, located on the first floor of the Jimmy Fund Building at 35 Binney Street in Boston.

At blood drives hosting the Dana-Farber/Brigham and Women’s Blood Mobile, which travels to community organizations, businesses, and schools throughout greater Boston.

In general, to donate blood, you should be:

At least 17 years old
110 pounds or heavier
In good health

And you should not:

Be pregnant or trying to become pregnant

Have had a tattoo within the past 12 months

Have had a dental procedure, including a routine cleaning, within 48 hours of donating

Have traveled to a malaria-risk country

Have felt sick within 72 of your donation appointment

About Platelet Donation

Platelets are the blood component serving as the body’s “bandages.” They allow blood to clot, helping wounds to heal.

Cancer patients, people who have sustained trauma, babies in the neonatal intensive care unit, and many other critically ill patients are at serious risk because their blood does not clot properly. They need transfusions of healthy platelets to control their bleeding. Volunteer donors are the only source of platelets for these patients.

Being able to count on volunteer platelet donors at all times is especially important because platelets have a shelf life of just five days. Volunteer donors ensure that there will always be a sufficient supply of platelets for patients in need.

Platelets benefiting patients at both Dana-Farber and Brigham and Women’s are collected at the Kraft Family Blood Donor Center, located on the first floor of the Jimmy Fund Building at 35 Binney Street in Boston.

In general, to donate platelets, you should be:

At least 17 years old
110 pounds or heavier
In good health

And you should not:

Have had a dental procedure, including a routine cleaning, within 48 hours of donating

Have taken any antibiotics within 72 hours of donating

Have taken any aspirin, or drugs containing aspirin (such as Anacin, Excedrin, or Feldene), within 48 hours of donating

Have taken any Aleve, ibuprofen, or drugs containing ibuprofen (such as Advil, Motrin, Nuprin, or other non-steroidal anti-inflammatories), within 24 hours of donating

Have felt sick within 72 hours of donating

For more information on how to donate, hours, locations, and FAQs about donating visit this website.

I hope you will consider becoming a donor.

Last Team Meeting

Tonight was the last DFMC meeting of this marathon season. We discussed transportation to the starting line, runners refuge to get a message after the race, bib pickup, the pasta party the night before the race, and tapering mileage. On Saturday, it will be one month to go until the big day! I cannot wait to hear the roaring sounds of the spectators and having the opportunity to see my family, friends, and coworkers along the 26.2 mile route makes the effort worthwhile.

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Last Day in Florida and Last Day at the Hotel Gym

This morning I went to the gym and ran 10.4 miles on the elliptical. Since Sunday I ran 31.2 miles but only 20.8 miles count towards this week’s total. This weekend’s group run is at the Longfellow Health Club in Wayland the total mileage for this week is 34 – 40 miles. This means that on Saturday that I will run at least 14 miles to match the minimum amount of mileage for the week. I look forward to seeing my teammates this weekend.

Getting in More Mileage…

Today I went to the gym and did another 10.4 miles on the elliptical at the gym. This means that I did thirty miles on the elliptical in three days while on vacation! I am trying to get my miles in before Saturday’s group run! That is when I plan to do another long run especially with the DFMC team.