Henry Rono training for masters mile record. PART II

HR- You have given me great encouragement and I have been running towards the good light. Let me know when your in Southern California and we could go for a run. I ran right around 18 flat at Carlsbad just a bit ahead of Dixson so we are probably at about the same fitness at the moment. email me at

Bulldog36@cox.net

when you in the area.

Bulldog

Yeah! Get the propare concept first.

I am running towards the good light.What do you think the title of the next book? Is it "Darkness to Light" or "Running to the good light?"

The above are the quizzes are for you guys.We need to have a good training manual book and be ready for successfull training.

Henry

Henry Rono wrote:

I was going to run along Rod Dixon,perhaps kick him at the end to finish 18 minutes flat or better.

Henry

3:54.8

Hey Henry, good to hear about the Mobile Rono Mile Series.

I am no longer running but will come out to say hello & watch when you get up to NYC.

Someone asked,in a deleted post, if you and Dixon ever raced in the golden olden days?

Dixon had 1:48 /3:34/3:54 speed... I am not sure of your 800/1500/mile PRs I believe your PRs at 5&10000 are better than his and he has a 2:09 Marathon. So did you ever race him? What are your 800/1500/mile PRs.

Thanks

Tom

Tom

I ran with him in 1980 a 5k my time was 13:20 and ran 13:19

Henry

are you racing this weekend, locally?

Yeah,I do on the final exams.My brains have no endurances to keep up with the pace of eight hrs teachers exams.

Henry

good luck on your exams. that is more important than running right now if it helps you get a job to pay your rent.

Yeah,it does,however,those running brains have no concepts in the real world texts unless the test is on running sports,then I will do those exams on my bad time sleep and I will get 110% more than perfect scores.

Henry

I did 22mwp + 44mhc + 15mcd =81 minutes + 15 weight exercises + 21 minute sdry sauna.

On April 26 in two weeks I will do 5k time trial.

Henry

I ran my 2:02 hrs today on Sunday,alot better than last week a big improvement + 15 minutes weight exercises + 17 minutes dry sauna.

Henry

Henry: do you like Brooks running shoes?

Today schudle:21mwp+43mhc +17mcd =81 minutes + 15 minutes exercise + 18 minutes dry sauna.

Henry

This is the schudle:

(1)Mobile-RonoRun-Mile in Cincinnati,Ohio,May 2,2008.

(2)Mobile-RonoRun-Mile in Oslo,Norway,May 10.2008.

Henry

Henry, good luck! I can't set anything up, but

Boston is a great running town.

My basic training plan:21mwp + 43mhc + 16mcd =80 minutes + 5 weight exercise + 25 munites dry sauna. I feel great after sauna,I was a little stiff climbing copper hill.My mental as well as physical training are both coming along well.Unlike some times back when was young I used to leave my mental training behind.

Now head is seated firmily in the middle of my shoulders.

I am looking forward to walk around with my head.

Henry

It was this morning when I hit on the road and I was on a Tramway Bvld heading north then make U turn after some few streets.I was back to the gym where I started I saw the clock it says 70 minutes.I went to the bathroom and come-out I did weight exercises for 12 minutes then 15 minutes sitting in a dry suana.I am feeling great as we speak.

My left leg by the calf is tense and tight,I am walking and limbing around as if I am about to shade tears.I had touch work out yesterday.

Today I was doing alot of weight training to compansate my day of training. I have been physically added in sweating one callon of water a day and drinking two callons of water a day.

Henry

take a few days off and rest your sore calf muscle. Calf muscle strains can hang on forever and not get better unless you rest them. One of those muscles that is slow to heal. Just do some upper body work and situps. maybe an exercise bike if you can do it without putting further strain on the calf muscle.

Henry; what do you think of this video of youngsters training in Kenya? Was it like that when you came up in the early 70s?

This video inspires me

http://www.youtube.com/watch?v=1dmjQfCYEtQ&NR=1