Henry Rono training for masters mile record. PART II

neutrino wrote:

Henry,

At what pace do you do your long runs?

neutrino

This is how you get into base work for six months.I chose snail pace four times a week and the other days, I do Ostrich run or a deer pace run.These paces puts you in a clear vision of a runner.

You do want to show your wild run pace during big competition.This is one the great formulas.When you get into intervals it will be a different issue.

Don't expect good results overnight,it will not happen.

Thanks

Henry

Henry Rono wrote:

This is how you get into base work for six months.I chose snail pace four times a week and the other days, I do Ostrich run or a deer pace run.These paces puts you in a clear vision of a runner.

You do want to show your wild run pace during big competition.This is one the great formulas.When you get into intervals it will be a different issue.

Don't expect good results overnight,it will not happen.

Thanks

Henry

Don't forget about "grandy" pace.

Henry have you ever donated blood?

I am wondering if, since it takes about 40 days for the body to replace the pint that is donated, it may not help add some boost to your running.

Type A-negative wrote:

Henry have you ever donated blood?

I am wondering if, since it takes about 40 days for the body to replace the pint that is donated, it may not help add some boost to your running.

By the way I ran this morning for 30mwp + 62mhc + 18mcd =110 minutes.When it come for blood donation I dont have any. All goes to the copper hill,I sweat two gallons of water and that equates two gollons of blood,you see I wouldnt have any thing left in my arm right!.I am sorry I let you down,but you get to understand this guy.

"Henry Rono"

Henry

Today run for 92 minutes plus 18 minutes whirlpool,I can live with that tonight.

Henry

Hi Henry - I've been away but now I'm back home - and I ordered your book 5mins ago!!! :-) I'm looking forward to it BIG TIME!! Tomorrow I go for new 5k PB after hard training and good mental preparation.

Henry Rono wrote:

Henry Rono wrote:

To EndorphinsAddict

I have not problems with quads and harmstring as we speak,I thought you knew that,it disappeared last month when I was in Europe.

Henry

Have you guys order the book yet? What are you guys waiting for? You always want to know. Whare is Henry Rono's book?Where is the book?!!Now you can find it here at....

http://www.authorhouse.com

1-888-728-8467 or 1-888-519-5121 Ext.5334

Olympic Dream

Today I ran for one hundred minutes + 15 minutes sauna

My book arrived from Amazon yesterday and I read about 50 pages before bed. I didn't know what to expect, but I was pleasantly surprised. Henry, hopefully you have your grandmother's longevity. You might have a go at Ed Whitlock's records!

This thread is obviously very long, and I've only been following it recently, so forgive me if these has been asked and answered many times (or point my to an FAQ post).

Do you have any races scheduled?

Do you have a target date for a record attempt?

Do you have a specific time target (other than obviously breaking the masters record)?

Regardless of whether you answer, I wish you the best of luck!

freddy wrote:

My book arrived from Amazon yesterday and I read about 50 pages before bed. I didn't know what to expect, but I was pleasantly surprised. Henry, hopefully you have your grandmother's longevity. You might have a go at Ed Whitlock's records!

My grandmother born 1890

My mothey born 1914, I just spoke with them this morning with her gran kids.

My granmother needed 200 shillings from me which is about($3.50).I ask my daughter to give her now,I was mad at her,she always liars to her,whenever,I send money to them.Because I promise her few months ago over the phone.I talk to her very often,she raised me in 1960s.She has a chain of grand kids.She two duaghters and two boys. one is my mother the eldest in her family.

By the way my morning run was 95 minutes + 22 minutes dry sauna.I feel good after I spoke with my family this morning in Kenya.Yelling and scream to my daughter for refusing to give my grandmother $3.50

Now you know my life is not easy as yours.still going hard as we speak.

By the way someone was calling me about the movie rights.Will this book make a movie? What do you think?

Henry

Mister Chicago wrote:

This thread is obviously very long, and I've only been following it recently, so forgive me if these has been asked and answered many times (or point my to an FAQ post).

Do you have any races scheduled?

Do you have a target date for a record attempt?

Do you have a specific time target (other than obviously breaking the masters record)?

Regardless of whether you answer, I wish you the best of luck!

I look forward to run a relay in the Duke City marathon I am the last leg person.

In two weeks I will be doing book signing over here in one of the sports store in Albuquerque.

I feel so confident in the mind.I am well focus.I can control my physically without putting too much brakes.I dont crave a lot food as I used to.So one problem is down.

I can work all day with very less food intake.Two problems are down.

So my wheels are rolling in the right direction.Three problem are down.My body are well in order as we speak.

I need a race in few months.Perhaps in December 15,2007 to end this year with great success.

Thanks for asking.

Henry

This is the easy way to get my book.

www.amazon.com

'Olympic Dream' by Henry Rono

Henry

Henry, I just bought it.Tomorrow I'm running the Blanton Street Heeeel!!!Steve in Eugene

Henry Rono wrote:

This is the easy way to get my book.

http://www.amazon.com

'Olympic Dream' by Henry Rono

Henry

Henry Rono wrote:

This is the easy way to get my book.

http://www.amazon.com

'Olympic Dream' by Henry Rono

Henry

I wanna see the movie too!

To Fifty one

Yeah,you will,but you get to wait for sometimes.It is in the process as we speak.

Did you get the book yet? I want you to read it first then see it later and that is how it normally works in Hollywood.

Henry

Henry

I'm about half way through your book, and i can't put it down. I'm amazed at what you had to go through at Washington State. With everything going on around you, the pressure, and the difficulties you had, it's amazing that you told everyone you were going to break the records, then you went out and did it. If you had the mind and heart that you have now, and the body & legs you had back in the 70's, you would still have those records. You are truly amazing! Keep doing what you're doing, and young runners will follow you to greatness!

p.s. When i'm done reading the book, i'm going to have my 15 year old son read the book. Maybe he'll be inspired as well.

ENOS

Henry Rono wrote:

To Fifty one

Yeah,you will,but you get to wait for sometimes.It is in the process as we speak.

Did you get the book yet? I want you to read it first then see it later and that is how it normally works in Hollywood.

Henry

I ordered the book and read the thread and run the heeels.

FiftyOne wrote:

Henry Rono wrote:

To Fifty one

Yeah,you will,but you get to wait for sometimes.It is in the process as we speak.

Did you get the book yet? I want you to read it first then see it later and that is how it normally works in Hollywood.

Henry

I ordered the book and read the thread and run the heeels.

Uh-uh,order the book read the threat and run the hills,Wow! you are hitting the point,so good,so well!!!!.

By the this morning was 84 minutes + weight longest exercies + 10 minutes dry sauna + 15 minutes steam room.

What else? I rest, take a brake, read, Henry Rono 'Olympic Dream' book

That is what I do in my spare time.Oh No! I am going to do book signing in a minute here in the book store.

Henry

Enos wrote:

Henry

I'm about half way through your book, and i can't put it down. I'm amazed at what you had to go through at Washington State. With everything going on around you, the pressure, and the difficulties you had, it's amazing that you told everyone you were going to break the records, then you went out and did it. If you had the mind and heart that you have now, and the body & legs you had back in the 70's, you would still have those records. You are truly amazing! Keep doing what you're doing, and young runners will follow you to greatness!

p.s. When i'm done reading the book, i'm going to have my 15 year old son read the book. Maybe he'll be inspired as well.

ENOS

The message at above is for you 'Enos' actually.

By the way I ran 84 minutes.... my writing is getting mass up.I think I am getting too anxous about good things that are happening in my life.

I have to watch those signals.When I am too happy and too unhappy are my signals to watch in this guys body 'Henry Rono'Until I get in really-supper-shape to handle those wave leng of ups and downs.

You get my point.

Henry

Henry, So, is this preparation (combination of high mileage andsome faster pace) similar to what you did in 1977-1978? neutrino

Henry Rono wrote:

neutrino wrote:

Henry,

At what pace do you do your long runs?

neutrino

This is how you get into base work for six months.I chose snail pace four times a week and the other days, I do Ostrich run or a deer pace run.These paces puts you in a clear vision of a runner.

You do want to show your wild run pace during big competition.This is one the great formulas.When you get into intervals it will be a different issue.

Don't expect good results overnight,it will not happen.

Thanks

Henry