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182 mi week and 52 years old

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182 mi week and 52 years old Empty 182 mi week and 52 years old

Post  fostever Mon Feb 11, 2013 4:20 pm

I keep having to read this article over and over on Fred Zalokar, the 52 year old that won the 50-54 AG at the Chicago Marathon last Oct. 2:35:10, It's on page 36 of March's Running Times magazine. He peaked at 182mi about one month out from the race. No link on the web yet, but here's an excerpt of a couple days of his training:
Sunday; Half marathon race as a training run 1:22:47 15 mi total
Monday AM; half marathon tempo on treadmill in 1:21, 3mi cool down
NOON;10mi on road, easy (8-9 min/mi)
PM;7mi on road easy.
Tues AM; 12mi on treadmill 7:00-7:20 pace
NOON (track) 2mi warm-up 10X400 @ 71-78 sec w/200 jog and 1.5 mi cool down.
He lives in Reno and I'm thinking it's got to be hot for these outdoor runs. It says his treadmill runs are at (-3.0%) grade to give him faster turnover. Also 40% of his training is on a treadmill. He's general Mgr. of a Tennis club so I guess he manages multi-tasking on his treadmill, geez!!!
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182 mi week and 52 years old Empty Re: 182 mi week and 52 years old

Post  Ben Z Mon Feb 11, 2013 5:37 pm

fostever wrote:I keep having to read this article over and over on Fred Zalokar, the 52 year old that won the 50-54 AG at the Chicago Marathon last Oct. 2:35:10, It's on page 36 of March's Running Times magazine. He peaked at 182mi about one month out from the race. No link on the web yet, but here's an excerpt of a couple days of his training:
Sunday; Half marathon race as a training run 1:22:47 15 mi total
Monday AM; half marathon tempo on treadmill in 1:21, 3mi cool down
NOON;10mi on road, easy (8-9 min/mi)
PM;7mi on road easy.
Tues AM; 12mi on treadmill 7:00-7:20 pace
NOON (track) 2mi warm-up 10X400 @ 71-78 sec w/200 jog and 1.5 mi cool down.
He lives in Reno and I'm thinking it's got to be hot for these outdoor runs. It says his treadmill runs are at (-3.0%) grade to give him faster turnover. Also 40% of his training is on a treadmill. He's general Mgr. of a Tennis club so I guess he manages multi-tasking on his treadmill, geez!!!

Was the 182 mile week a one-off or does he train near this level in his buildups?

Seems like waaayyy too much mileage for the times he is running, but hey, if he's staying healthy (and sane) then more power to him!
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182 mi week and 52 years old Empty Re: 182 mi week and 52 years old

Post  fostever Mon Feb 11, 2013 10:47 pm

Ben Z wrote:
fostever wrote:I keep having to read this article over and over on Fred Zalokar, the 52 year old that won the 50-54 AG at the Chicago Marathon last Oct. 2:35:10, It's on page 36 of March's Running Times magazine. He peaked at 182mi about one month out from the race. No link on the web yet, but here's an excerpt of a couple days of his training:
Sunday; Half marathon race as a training run 1:22:47 15 mi total
Monday AM; half marathon tempo on treadmill in 1:21, 3mi cool down
NOON;10mi on road, easy (8-9 min/mi)
PM;7mi on road easy.
Tues AM; 12mi on treadmill 7:00-7:20 pace
NOON (track) 2mi warm-up 10X400 @ 71-78 sec w/200 jog and 1.5 mi cool down.
He lives in Reno and I'm thinking it's got to be hot for these outdoor runs. It says his treadmill runs are at (-3.0%) grade to give him faster turnover. Also 40% of his training is on a treadmill. He's general Mgr. of a Tennis club so I guess he manages multi-tasking on his treadmill, geez!!!

Was the 182 mile week a one-off or does he train near this level in his buildups?

Seems like waaayyy too much mileage for the times he is running, but hey, if he's staying healthy (and sane) then more power to him!
Sounds like he's consistently close to that range with multiple triples. He was doing Ultas before focusing on the Marathon Major races. I didn't think this kind of mileage was possible after 50.
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182 mi week and 52 years old Empty Re: 182 mi week and 52 years old

Post  Admin Tue Feb 12, 2013 9:51 am

I think that's awesome. Mileage isn't limited by age. He's clearly running a lot of easy miles in there, so the only limiting factor is health (mental and physical). I've hit 137 in a week, and I'm struggling with how I'd possibly add in another 45 miles. Crazy, but very cool.

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182 mi week and 52 years old Empty Re: 182 mi week and 52 years old

Post  Michele "1L" Keane Tue Feb 12, 2013 5:39 pm

Amazing if you ask me. I can't seem to get past 50-60 mpw anymore and there is nothing that really keeps me off the roads work-wise, just the limits of the body.
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182 mi week and 52 years old Empty Re: 182 mi week and 52 years old

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