I need all the help I can get...
Used to do ultras 15+ years ago, got distracted by climbing, biking and injuries, but got the bug again. I'm mid 50s and need to stay ahead of son (mid 20s). He's got speed, I've got stamina - at least that's the theory.
1 month to 40 miler (hp40) - so far been just clocking up miles and trying to avoid getting an niggling injuries. Tend to run/cycle on alternate days to save hammering the old legs, but still keep the blood flowing. Previously I'd be doing some speed work now, would just easy off at the start of the last week, carbo-load for the last day or so. Any better advice (given I don't believe in carbo-loading much anymore)?
In reply to Marek: I do a 70% 40% load reduction over the final few weeks..
So 90 miles a week.. then 63 miles for the penultimate week.. and 36 miles in the last week.. BUT.. almost all sharp miles with km/mile 'reps' but at around marathon pace.. so just sharp reps not flat out..
That came from 2 olympians.. both had the same tapers for marathons..
In reply to yorkshireman:
I guess the reduction in milage in the last weeks is fairly obvious. My concern (perhaps too strong a word - interest is better) was to do with (for example) is it worth doing any speed work, (b) what's the best plan for the last few days (short run or no run, perhaps cycles, easy intervals...) to make sure I'm not more tired than I need be, but the legs are still 'primed'. I know - it probably will make no difference, but 'marginal gains' and all that!