| Pages: | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81 | 82 | 83 | 84 | 85 | 86 | 87 | 88 | 89 | 90 | 91 | 92 | 93 | 94 | 95 | 96 | 97 | 98 | 99 | 100 | 101 | 102 | 103 | 104 | 105 | 106 | 107 | 108 | 109 | 110 | 111 | 112 | 113 | 114 | 115 | 116 | 117 | 118 | 119 | 120 | 121 | 122 | 123 | 124 | 125 | 126 | 127 | 128 | 129 | 130 | 131 | 132 | 133 | 134 | 135 | 136 | 137 | 138 | 139 | 140 | 141 | 142 | 143 | 144 | 145 | 146 | 147 | 148 | 149 | 150 | 151 | 152 | 153 | 154 | 155 | 156 | 157 | 158 | 159 | 160 | 161 | 162 | 163 | 164 | 165 | 166 | 167 | 168 | 169 | 170 | 171 | 172 | 173 | 174 | 175 | 176 | 177 | 178 | 179 | 180 | 181 | 182 | 183 | 184 | 185 | 186 | |
| big fan.. |
| ||
|
Henry: are you going to compete this year? |
| Henry Rono |
| ||
|
Yeah,One in Oslo September, Cleveland marathon,and Texas. and I will close the year with one in SA. I will be good for all. Henry |
| johan |
| ||
|
Hello Henry!Do you run any intervalls on tracks now? |
| Henry Rono |
| ||
|
To Johan Still working on base training which: long runs, weight training,fatleks, drills,and hill runs.I will start the speed-work-out on date of 08/08/08. Henry |
| track chick |
| ||
|
Brilliant thread. I hadn't opened it before (I think due to the size of it - 184 pages!) but what a great read. I hope all is going well. |
| Henry Rono |
| ||
|
To track chick Oh,yes, it is going to be a book I am not kidding you.Read the entire pages from the start and you will know what it is.I have been doing for more than two years on this thread. Right now I am waiting for athletes to show up for the morning long run section,thus cost us from 60 min-90 min afterall, we all feel great,we know it and we appreciated the work we do.It doesn't hard after while,you get used to it. Henry |
| Henry Rono |
| ||
|
In the last four days, I have run very consitent with times of 66 min + 15 minutes weight exercises + 15 minutes saunas. These fitness do sit in my old muscles and to convert them to new tune up muscles.This is why I training metaphysically. henry |
| Tomi2Nuts |
| ||
|
Henry, what is your average pace per mile when you go for a run? |
| Henry Rono |
| ||
|
From 9:30min -6:30min per mile for 10 miles. Henry |
| Henry Rono |
| ||
|
It was this morning I nailed it for 65 minutes + 15 minutes exercise weight + 15 minutes dry sauna.I felt so tired on weights today.I think I push it too hard too heavy weights.Now I feel sleepy,but I get to work until sundown. Henry |
| yes but.... |
| ||
|
Henry: can you imagine how good you would feel and how fast you would run if you just got your weight down to even 160 lbs? |
| Henry Rono |
| ||
|
Yeah,I do feel great already.Then I will feel super and super great,believe me not. Henry |
| rono fan |
| ||
|
Henry, A couple questions: What intervals will you be doing on the track on 8/8? What is your goal mile or 5k time for this year? |
| Henry Rono |
| ||
|
Easy 200m starting off perhaps from 4-8 for this week.I will start from how to body sense the speed. It is going to be like training a horse.If I feel going fast, I hold back. This is how I can generate speed.Because I want my old running powers.Do I make any sense? Henry |
| Clay |
| ||
|
Henry, what race are you running in Oslo? Is it the Oslo Marathon? --Clay |
| Henry Rono |
| ||
|
Mahili mojar pekeyake.Mimi siwesi kukimbiyee pio murefu sai. Kwaheri Henerii Only one mile.Right now,I can not run long distance events. Bye Henry |
| Henry Rono |
| ||
|
To maser58 I just got commonwealth games magazine of 1978.I like the steeplechase colored photo.I also got the patch.It boost my running memories of my heydays 30 years ago. Thanks Kim Henry |
| Henry Rono |
| ||
|
rono fan I need a 5k to tune up my running mood.Do you have one around;however,it has to start on August 16-17 and every weekends.I feel hyper ready to hit it hard now.Where is the race? When the horse is ready to race, please dont hold him back,let it go, who knows, he might win a price. henry |
| Henry Rono |
| ||
|
Running slow today because my muscles told me to slow-dwon.Perhaps those muscles are saying to get ready for the next push,like I say before muscles are holding back for the new strength as the horse racer acquires the speed. Running foundation is not a easy one, particularly the young and the old ones when they are in training.I put in 60 minutes and take along napping after drinking chai and now I am up for the next section. Henry |
| Johan |
| ||
|
Hi Henry!Good luck whith the intervalls today! |
| Pages: | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 | 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 | 47 | 48 | 49 | 50 | 51 | 52 | 53 | 54 | 55 | 56 | 57 | 58 | 59 | 60 | 61 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | 70 | 71 | 72 | 73 | 74 | 75 | 76 | 77 | 78 | 79 | 80 | 81 | 82 | 83 | 84 | 85 | 86 | 87 | 88 | 89 | 90 | 91 | 92 | 93 | 94 | 95 | 96 | 97 | 98 | 99 | 100 | 101 | 102 | 103 | 104 | 105 | 106 | 107 | 108 | 109 | 110 | 111 | 112 | 113 | 114 | 115 | 116 | 117 | 118 | 119 | 120 | 121 | 122 | 123 | 124 | 125 | 126 | 127 | 128 | 129 | 130 | 131 | 132 | 133 | 134 | 135 | 136 | 137 | 138 | 139 | 140 | 141 | 142 | 143 | 144 | 145 | 146 | 147 | 148 | 149 | 150 | 151 | 152 | 153 | 154 | 155 | 156 | 157 | 158 | 159 | 160 | 161 | 162 | 163 | 164 | 165 | 166 | 167 | 168 | 169 | 170 | 171 | 172 | 173 | 174 | 175 | 176 | 177 | 178 | 179 | 180 | 181 | 182 | 183 | 184 | 185 | 186 | |