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| Henry Rono |
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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[/quote][/quote] Let me make it easier for you.When I say snail base is basically means walking between 9 - 11 minutes per mile.You are realy jogging and running as some one,who is learning to run so to speak. Like me today I was doing easy 84 minutes,but I put in some weight training in exchange of running hard.I was working on my upper body and a little on lower body too. It works effectively. It makes my mind stronger and get ready for hard workout the following day.Why? Because, I was focus on some specific important areas in the body at time to listen onto those sections of the body.The connective tissuies muscles and nerves is neccessary. You need your body to be yours and be able to drive it as you own it.You can call on shots too at any time your want. Once you reach level V in training and the world is yours as did in 1978 for 81 days. That is why I nail four world record in such a shorter period.My training is base in the middle distances.I can handle men between one mile through half marathon in which I did in those years.The plan still the same as we talk.Why do you think I am stuck in Level II for more than a year now.It is acheiveable and any body can do it. I hope I didnt lost you on the way come back.Please edit the passage. Henry |
| neutrino |
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Henry Rono wrote: Let me make it easier for you.When I say snail base is basically means walking between 9 - 11 minutes per mile.You are realy jogging and running as some one,who is learning to run so to speak. Like me today I was doing easy 84 minutes,but I put in some weight training in exchange of running hard.I was working on my upper body and a little on lower body too. It works effectively. It makes my mind stronger and get ready for hard workout the following day.Why? Because, I was focus on some specific important areas in the body at time to listen onto those sections of the body.The connective tissuies muscles and nerves is neccessary. You need your body to be yours and be able to drive it as you own it.You can call on shots too at any time your want. Once you reach level V in training and the world is yours as did in 1978 for 81 days. That is why I nail four world record in such a shorter period.My training is base in the middle distances.I can handle men between one mile through half marathon in which I did in those years.The plan still the same as we talk.Why do you think I am stuck in Level II for more than a year now.It is acheiveable and any body can do it. I hope I didnt lost you on the way come back.Please edit the passage. Henry *** How do you know when to progress to the next level? Also, Level V is what you want to set the record, how do you plan and set up months ahead that you want to be at Level V for a particular race(s)? neutrino |
| Henry Rono |
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To Neutrino You went to school and learn from grade one upto twelve grade right or upto college.There is no different ways of learning.If you know how to move your mind from first grade upto college level.Then you have the answer for this running plans.It is the same process. By the way I ran my relay today in the Duke City Marathon. My minutes was 47 minutes for 10k,I was in a second leg run. Yeah,dont work too hard,you will get it.Just learn about the levels of running. Henry |
| Hodgie-san |
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Hi Henry, 63 minutes @ grandy pace yesterday for me on a beautiful Central Massachusetts fall day. I want to tell you how much I am enjoying your book, "Olympic Dream" You have certainly had an extraordinary life, many good/sad memories there. Hodgie |
| Henry Rono |
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Yeah,you hit the nail on the head, any comment on it,amazon wants to hear your preview. By the way this morning I was very sore from Duke City marathon race yesterday,so this morning it cost me some soreness and stiffness.I put in 60 minutes + 25 minutes dry sauna puts me to I feel relax as we speak.I am still recovering from the mountain fall in the running world. You name it after you read the book.I live in bonus time nowadays.All I need to do is to keep my body in a good health. Henry |
| rono rules... |
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is your book available (or will it be) at the chain book stores? |
| Hooves |
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Henry, who made those white shoes with "rono run" on them, shown in the photo earlier in this thread? Just curious. Thanks. |
| A Pied |
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9-11:00 miles? For 1-2 hours a day when building a new base? VERY INTERESTING. A 9-minute mile pace in training should produce a 7:30-per-mile race in initial competition. Perhaps the sheer volume of time makes the difference: better capillarization? So, when condition improves, say 6-months or so later, one would expect to be going at the same effort but achieve around 7:45 pace per mile in training, which would knock one's race pace down to around 6:15 per mile. 2 or 3 cycles of this and one could project out to something like training at 6:15-6:30 per mile or so, is that idea, Henry? THEN you add the speed enhancement work. Right? |
| andre dawson |
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He ran faster at bay to breakers months ago for a 9mile race then he did yesterday |
| Henry Rono |
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Ask Malmo,he did it for me,form out of blue. I thought I should run fast with those kind of shoe,he knows I need to feel the wind on my whiskies nose.he might think of making one for you, if your legs run fast as mine does.You have to have an Ostrich pace of a run. Henry |
| give Henry an ad on letsrun |
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Hey, Wejo...how about putting Henry's book in one of those 'streaming ads' at the bottom of the page, since all the other bios seem to be on there? |
| malmo |
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I contacted Master Po via ethereal rice paper. Master Po got me in contact with the monks at Discipline Monastery, who made Henry's shoes by hand - old Shaolin way. http://www.disciplinefootwear.com/ |
| Henry Rono |
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I just sent him one a while ago,he might do it,he told me before. Henry |
| iieee |
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I am waiting for letsrun to put Henry's book in its banner advertising. I want to order it from letsrun, to support Henry and the website together. |
| freddy |
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I finished it a couple of days ago. You've lived a fascinating life filled with highs and lows. It will definitely make a movie. I think it needs one last act though! |
| Henry Rono |
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I finished it a couple of days ago. You've lived a fascinating life filled with highs and lows. It will definitely make a movie. I think it needs one last act though![/quote] I have one coming,'American Dream.' American Dream does not come easy even for native English speakers.What do you think I will get after this long journey master mile record run? That would be American Dream for Henry Rono wouldnt it? That I will be complete man right? For now I am half way done.I am not well cook yet.Am I making any sense? Henry |
| Henry Rono |
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Wejo will be recieving 'Olympic Dream'book by the end of this week. He told me he will advertise for two weeks for me just wait,Calm down! By the way I put in my long run for 104 mlR 20mds 20msp =144 minutes.I am still sore from weight exercise and Duke City run. Henry |
| waiting for some big results |
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Hey, Henry! Do you think you could beat this guy in your age group? (copied from another thread) I think the 5k will ultimately be your best event as a masters. BadgerRun RE: santa monica 5000 results 10/22/2007 http://www.runraceresults.com/ Shameless plug for Doug Bell running 16:30 at age 56, and a late 56 at that. He'll be disappointed with the time however seeing as he ran a few seconds faster at atltitude in Ft. Collins not too long ago and also ran a 16:18 in Minnesota a couple weeks ago as well. He did manage to absolutely dominate in the age graded results if you're into that kind of thing. |
| Henry Rono |
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Tell you what?If you keep me time I will give a try.I mean, just a try.I can't promise anything just a try. Did you want to bet or what? Those guys are my age group you are right! I will give a short at it,would not hurt though,I will try just give me uno momento. Henry |
| prepare prepare prepare |
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there is no doubt that Henry can compete with the top runners in his age group, like Bell and others, IF and only IF he ever gets down to his racing weight and is thus able to move to more quality workouts. It will take time, but he can do it if he wants. |
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