With a little more than two weeks to go before the Pittsburgh Marathon, runners have piled up long miles. It’s time to look beyond the peak workload and coast downhill to the starting line.

The final tapering phase of marathon (or half marathon) training allows runners to refresh, recover and heal from the grueling months of training without sacrificing hard-won fitness and speed. Although it’s sometimes difficult to perfectly time a peak performance, there are a few guidelines to an effective taper.

The 30 percent rule. For a marathon taper, cut total weekly miles by 30 percent in each of the three weeks prior to race day. Additionally, cut the weekly long run distance by 30 percent. Half marathon runners should follow the same 30 percent rule, but for a shorter two-week taper.

Cutting back on mileage gives the body time to heal. Muscle micro-tears heal, making muscles stronger. Inflammation in tendons and joints caused by repetitive motion is quieted, reducing soreness and increasing flexibility.

Keep the speed. If you’ve included speedwork in your training program so far, keep up the good work, but don’t overdo it. Instead of powering through a weekly speed workout, run lightly and efficiently. Concentrate on quick steps, good form and steady breathing.

Instead of track intervals, run 400-600 meters at half marathon pace with jog or walk recoveries. Or add 6-8 accelerations during your midweek easy run of 6-8 miles. During the last week prior to race day, finish your long run with six 50-meter strides. You should feel refreshed, not exhausted.

Load but don’t overload. It’s important to eat well in the weeks leading up to your big race to top off the fuel tank of muscle glycogen. Eat a balanced diet with emphasis on carbohydrates in the last week before your event. Don’t overeat or you’ll arrive at the starting line feeling sluggish and bloated. Remember, you’re expending a lot less energy during this taper period than when you were pounding out mega-miles.

This is also not a good time for a crash weight loss diet. If you’re a few (or many) pounds over your ideal race weight, that’s a goal to work toward in your next training cycle.

What you don’t do is just as important. With the decrease in training intensity and duration, you should feel refreshed and energized. Resist the urge to use that extra energy to cross-train or catch up on neglected yard work. Rest during the weeks leading up to your peak race with the same determination that you’ve trained with for months.

Instead, use your energy to prepare for the big day. Start with a checklist. Review logistics for race day travel. Lay out your clothing and shoes. Plan your pre-race meal and post-race celebration.

Keep your head in the game. After these months of single-minded determination to training for your goal race, your head may be as fatigued as your body. These last weeks of taper are an opportunity to rest your weary mind.

Preparation will ease some of the pre-race anxiety. Practice relaxation and replace worries with positive thoughts. Visualize each part of the race and see yourself successfully overcoming obstacles. And don’t forget to see yourself raising your arms in victory as you cross the finish line.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Runs, Valencia. Run on rolling country roads. 724-898-2525 or shoes@runpa.com

Thursdays, 9:30 a.m.: Mojo Trail Nuts Group Runs, North Park. Run on North Park trails. 724-772-2808 or info@mojorunningpittsburgh.com

Saturday, 9 a.m.: Dirty Kiln Trail Races at Canoe Creek State Park, Hollidaysburg. Choice of half marathon or five miles of rugged trails. Register online at alleghenytrailrunners.com/dirty-kiln-trail-race or bmazur@intelmarx.com

Saturday, 9 a.m.: Bigfoot ½ Marathon and 5k, Kittanning. Flat out and back course. briggle@rgsymca.org

Saturday, 10 a.m.: Fool’s Run 10k and 5k, Indiana. The 38th running of this fast course with rolling hills. 724-349-0501 or jswauger@comcast.net

Sunday, 10 a.m.: The Pathfinder Trail Run, South Park. Choice of 3 or 6 mile trail runs with GPRRC. 724-348-6012 or bmcglothlin@hotmail.com

April 16, 9 a.m.: Be a Hero For a Hero 5k, Shippenville. Run at Clarion County Park. Participants encouraged to dress as superheroes, free registration for kids 12 and under. 814-223-1590 or amandacserr@gmail.com

April 16, 9 a.m.: Roaring Run Water Association Earth Day Dash 5k and 15k, Apollo. Online registration at runsignup.com or roaringrun@gmail.com

April 23, 8:30 a.m.: Saint Francis Painted Pony 5k Color Run, Clearfield. Also 100 yard dash and .6 mile loop for ages 3-10. 814-765-2618

April 23, 9 a.m.: Patti J. Nelson Foundation 5k Memorial Run/Walk, Evans City. Challenging and scenic course along Patti Nelson’s favorite walking route. All kids ages 12 and under receive finishers’ medals. 724-538-9553 or Pattijnelsonfoundation.com

April 23, 9 a.m.: Superhero 5k Run and 1k Fun Walk, North Park. Participants encouraged to dress as superheroes. Costume contest, family activities. 412-760-0483 or pittsburghsuperheroes@gmail.com

April 24, 7:30 a.m.: SRU Campus Rec. Mini Triathlon, Slippery Rock. 400 yard swim, 10.5 mile bike, 2.5 mile run for individuals or teams. 724-738-2883 or Andrew.loue@sru.edu

April 30, 8 a.m.: Pittsburgh Marathon 5k, Pittsburgh. Registration closes April 22. www.thepittsburghmarathon.com

April 30, 9 a.m.: Eden Christian Academy Warrior 5k Run/Walk, North Park. Starts at Boathouse. 724-251-1869 or cnsteele@comcast.net

April 30, 9:30 a.m.: Pittsburgh Kids Marathon, Pittsburgh. One mile run starts on Pittsburgh’s Northshore. Each child may have one adult accompany them. Also Toddler Trot for kids ages 2-5 at 11:30 A.M. and pet walk at 12:30 P.M. www.thepittsburghmarathon.com

April 30, 9:30 a.m.: 5k in the Forest Run/Walk, Tionesta. Also kids 50 yd. and 100 yd. runs at 8:30 A.M. 814-755-3302 or jcarll@forestareaschools.org

April 30, 10 a.m.: Sprint into Spring 5k, Sandy Lake. Run at Maurice Goddard State Park. 814-432-3238 or www.franklinymca.org

May 1, 7 a.m.: Pittsburgh Marathon and Half Marathon, Pittsburgh. Registration closes April 22. www.thepittsburghmarathon.com

May 4, 7 p.m.: Nutri Source Super Premium Pet Foods Run Like an Animal 5k, Hermitage. Dogs welcome. 724-456-2373 or frstacrs@yahoo.com

May 7, 8 a.m.: Mud on the Mountain, Champion. Mud run at Seven Springs Resort. 814-352-2047 or mudonthemountain.org

May 7, 9 a.m.: Mars Area Public Library BOOK IT 5k and 1 Mile Fun Walk, Gibsonia. Run starts at Treesdale Community Center. 724-612-9818 or marsarealibrary.org

May 14, 6:30 a.m.: Glacier Ridge Trail Ultra 10k, 50k, 50 Mile or 50 Mile Relay, Moraine and McConnell’s Mills State Park. 724-344-9410 or bfargo100@gmail.com

May 14, 9 a.m.: Meet – U in 5 Mile and Half Marathon, Titusville. meetunit@gmail.com

Race results

Just a Short Run 5k, March 26: Caleb Muller, 1st Overall M, 15:23; Michelle Corkum, 1st Overall W, 20:29; Barbara Ford, 1st 55-59 W, 30:47; Carl Heinlein, 2nd 45-49 M, 32:28; Becky Curry, 3rd 40-44 W, 37:44; Nancy Zattiero, 2nd 70-79 W, 53:31; Kimberly Dawson, 33:47; Matt Buchwald, 44:44; Amy Buchwald, 44:44; Rachel Bayer, 47:12

Just a Short Run 8.1 Miles, March 26: Lars Johnson, 1st Overall M, 47:30; Lisa Lucas, 1st Overall W, 49:21; Cloey Wallace, 1st 15-19 W, 57:49; Donald Wallace, 1st 40-44 M, 58:49; Jocelyn Johnston, 1st 30-34 W, 59:54; Matt Breedlove, 2nd 55-59 M, 1:08:16; Jennifer McNabb, 1st 50-54 W, 1:10:58; Kristen Evans, 2nd 40-44 W, 1:12:46; Brooks Antill, 3rd 20-24 M, 1:16:17; Susan Kushereit, 2nd 55-59 W, 1:21:56; Noah Blake, 1st 15-19 M, 1:54:14; Mitch Radella, 1:02:37; Matt Grossman, 1:02:46; Jocelyn Kimmel, 1:12:14; Jen Beachem, 1:12:29; Robert Marcoux, 1:12:50; Joy Gates, 1:13:29; Thomas Barbe, 1:16:00; Luke Schramm, 1:17:05; Erin Stewart, 1:17:50; Jesse Caringola, 1:19:25; Maria Mager, 1:19:40; Katy Kasten, 1:22:01; William Woods, 1:22:24; Amy Lehman, 1:22:27; Amy Kirkha, 1:24:49; Donna Natale, 1:25:43; Heidi Coyle, 1:25:55; Jennifer Wimer, 1:28:22; Janelle Fumerola, 1:30:37; Cynthia Rosequist, 1:32:44; Tasha Werner, 1:33:07; Jay Hagerman, 1:33:35; Pamela Carden, 1:34:14; Laurie Searles, 1:34:45; Jennifer Kiray, 1:35:31; Jim McCaffrey, 1:38:09; Samantha Flanhofer, 1:45:35; Rebecca Baker, 1:52:16; Kristen Cernicky, 1:53:40; Christa Bjalobok, 1:53:40; Ann Blake, 1:58:45; Debbie Berry, 2:00:38; Deb Urban Jackson, 2:12:48; Sandy Rosemeyer, 2:25:59

Just a Short Run 5k, March 26: Aaron Kramer, 1st Overall M, 1:11:20; Jennifer Boerner, 1st Overall W, 1:21:38; Joe Poerio, 1st 20-24 M, 1:31:02; James Wrubel, 2nd 40-44 M, 1:33:16; Greg Marburger, 2nd 45-49 M, 1:40:16; Katie Nelson, 3rd 19 & Under W, 1:58:35; Jenny Wojnar, 2nd 50-54 W, 2:00:05; Michelle Pekich, 3rd 50-54 W, 2:02:54; Mary Morgan, 3rd 55-59 W, 2:21:48; Karen Steffanina, 3rd 60-64 W, 2:40:23; Adam Shoup, 1:32:51; Shaun Babka, 1:43:41; Will Gramlich, 1:49:16; Roger Hyde, 1:50:39; Stephen Arendosh, 1:51:16; Michael Dittman, 1:52:33; Maggie Sarver, 1:58:36; Sara Rice, 2:01:46; Cyndie De Lucia, 2:02:44; Cindy Edkiins, 2:06:35; Frank Todd, 2:06:46; David Convery, 2:07:55; Gina De Lucia, 2:14:10; Maritza Eloff, 2:14:40; Tim Tannert, 2:29:10; Deborah Bukowski, 2:29:49; Julie Macha, 2:40:27; Jackie Boggs, 2:44:14; Elizabeth Heid, 2:47:22; Rebecca Zahora, 2:54:30

Just a Short Run 30k, March 26: Daniel Spaulding, 1st Overall M, 1:50:03; Christy Crummy, 1st Overall W, 2:15:11; Matthew Corbin, 3rd 30-34 M, 2:22:29; John Armstrong, 2nd 50-54 M, 2:28:05; Catherine Hrach, 2nd 45-49 W, 2:37:01; Lori McClafferty, 1st 40-44 W, 2:41:07; Jeffrey Ward, 2:27:35; Christopher Rotelli, 2:31:12; Lori Fromlak, 2:35:05; Karen Lyle, 2:37:51; Gabrielle Hock, 2:47:12; Eamonn Clements, 2:48:57; January Scheidlmeier, 2:53:37; Earlene Allshouse, 2:53:38; Elena Schaller, 2:58:20; Garrett Nogan, 3:02:07; Julie Rotelli, 3:03:19; Kenny McGee, 3:06:04; Sara McGee, 3:06:06; Katherine Colton, 3:07:50; Mary Siegel, 3:07:53; Frank Piedimonte, 3:08:50; Wendy Wick, 3:10:29; Alison Zambelli, 3:10:46; Jared Zambelli, 3:10:46; Renee Simons, 3:10:05; Gabriel Paredes, 3:20:19; Leanne Finney, 3:22:41; John Ropelewski, 3:42:15; Stephanie D’Abarno, 3:44:37

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA 16056. Phone 724-352-4395. E-mail bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle.