Tapering tapering tapering

Taper week 1 has past pretty uneventfully and here I am, mid-way through taper week 2. I saw my physio on Monday for my last session and the tenderness in my glute had almost disappeared. It feels like it did pre-Fling so I am pretty hopeful for a good WHWR (says he reaching out to touch wood). This was even after I took a calculated risk and ran a trail run to make sure I kept the climbing and descending training in my legs on Sunday. I hummed and hawed about doing a trail run as there is a greater chance of twanging my right ham or glute but decided to do the run at a reasonable pace and really take care with my form. I felt strong but must have sweated a gallon in the 26C heat. Living and running down here really means any kind of heat I might experience on the WHWR should be easily tolerable.

I know Dave Waterman doesn't believe these photos are taken anywhere near Milton Keynes, the land of the concrete (and therefore immobile and safe) cow, but they are, honest guv. Aspley Heath Woods, situated between Woburn and Milton Keynes, about 5-10 mins drive from my house, and great running territory. In fact the picture below is of a bit of the trail I actually run along. Almost highland or what eh?


http://www.geograph.org.uk/photo/809334


Aspley Heath Wood 7 mile trail run elevation profile

Tuesday 3rd - Canal towpath run
Distance: 6.25 miles
Ascent / descent: +30' / -32'
Time: 00:49:41
Splits: 7:57 (avg), 8:05, 7:55, 7:53, 7:51, 8:00, 7:57, 1:55

Wednesday 4th - Shenley Striders club run
Distance: 6.56 miles
Ascent / descent: +46' / -65'
Time: 00:55:21
Splits: 8:26 (avg), 8:06, 8:16, 8:32, 8:45, 8:25, 8:40, 4:32

Sunday 8th - Aspley Heath trail run
Distance: 7.04 miles
Ascent / descent: +716' / -674'
Time: 01:04:19
Splits: 9:09 (avg), 8:26, 9:50, 8:54, 9:10, 9:34, 9:11, 9:10

Total mileage for taper week 1: 19.85 miles
Total ascent / descent for taper week 1: +792' / -771'

My plan for this week (taper week 2) is to run an 8 mile sub-7 min tempo run to keep speed in my legs and my lung capacity (done last night), an easy 8 mile road and canal towpath run (due Friday night) and a further 8 mile easy road run (Sunday morning). Can't wait for the race. I'll pack everything on Friday night ready for the journey up to spend some holiday time with friends and family before the event.