Lee and Karmell demystify the taper process, explaining how to properly reduce training volume while maintaining intensity in the three weeks before a 100-mile race. Taper is the time to let your body heal while keeping your mind focused on race day preparation rather than filling your schedule with other physically demanding activities.• The final "peak" or "hard" training week should end approximately three weeks before race day• During taper, reduce volume but maintain intensity—don't slow down, just run less• Strength training can continue until 7-10 days before the race, then reduce to minimal maintenance work• Avoid taking up new physical activities during taper like hiking, mountain biking, or stand-up paddleboarding• Expect "phantom injuries" and the psychological effects of the "taper worm"—these are normal pre-race experiences• Use taper time constructively for drop bag planning, which helps visualize and prepare for the entire race experience• Consider dropping caffeine consumption to one cup per day before race week to increase sensitivity during the race• Trim toenails 10-14 days before race day—not the week of—to avoid uncomfortable issuesSupport the show

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