Read indigo mujica.
The most important thing during tapering is to make sure you dont lose leg speed velocity.
the best way wrote:
i remember hearing back in the day about josh mcdougal dropping from like 140 to 60 or something (pretty drastic) and feeling crappy. but since you were in the 60s you should have only dropped into maybe the mid 50s.
MY theory on tapering (i'm sure ill get crap for this) is to drop your mileage a little but also drop intensity to easier runs and shorter quicker intervals for workouts. also, strides after every run.
instead of focusing on volume, focus on leg speed and turnover. this helps when trying to develop and maintain leg "freshness." At least these ideas always worked for me.