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| Henry Rono |
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To Tike Don't worry about it and have a nice day. Henry |
| Henry Rono |
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To Tike
The 151 day of training phase II.I did 32mwr+72mhc+16mcd =120 minutes I'm getting there, way high up in speed and endurance and muscles agility. Henry |
| nscoach |
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Henry - as all the other folks on this board, I have been beyond excited to hear about your experiences of your comeback. I'm a coach in Canada, and would be interested in knowing about your experience training for steeplechase, in particular what you did to train for hurdles. I'm struggling with that aspect with my athletes. |
| Henry Rono |
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TO nscoach
Coach, all you need to do is invite me to talk to your runners. This is what I have been doing latetly,I know you are missing out some ingriences from my weird styles of jumping over the barriers.First of all you have to have endurances and stimina. Next month I'm busy with sports coaching clinic,perhaps by the end of this month,I will have time for you. Henry |
| nscoach |
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Alrighty - how do I make that happen. Did I mention Canada - it's cold here in the winter. |
| Henry Rono |
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To nscoach
We can demontrate using indoor track,that is where I used to do it,while I was WSU in pullman Henry |
| nscoach |
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Ok, I'll have to do some figuring on that. Perhaps you could email the details off the message board to let me know your costs. Also, I'd be curious in general terms the drills that you did in practicing for barrier clearence. |
| runamook |
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Hi Henry! let us know if you race in Oregon, I will bring my boys to come cheer you on, I haven't posted here in ages as I have been so busy with xc season. My running has suffered, but my boys are off to the state championships at Lane community college tomorrow!. Keep up the great work, I am looking forward to putting in some miles this winter when I have a break from my kids! |
| Henry Rono |
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The 152 day of training phase II, 36mwr+70mhc+14mcd =120 minutes. The copper hill climbing repeats is getting easier as someone sitting on front of TV watching a running movie and drinking chai. henry |
| Henry Rono |
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To nscoach
My email:ronorun_henry@msn.com I don't have your email.Perhaps you could email me first off the message board. Henry |
| Henry Rono |
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I don't know yet,I heard there have one this month on November 18. I want to start improving my 5ks times.I have one this weekend November,3 and 4. saturday/sunday back to back. all 5ks. No kidding. Henry |
| Henry Rono |
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I don't know yet,I heard there have one this month on November 18. I want to start improving my 5ks times.I have one this weekend November,3 and 4. saturday/sunday back to back. all 5ks. No kidding. I decided to do 5k on sunday Nov 4,06 I did intervals 200m x 12:41-37 seconds negative splits 35 seconds interval. Henry Henry[/quote] |
| Henry Rono |
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The 153 day of training phase II.I ran up in foohills through copper rolling hill for 124 minutes + 25 minutes sauna + 15 minutes whirlpool.I was very sore due to yesderday intervals.After that the soreness was over. Henry |
| Skuj |
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All the best on Sunday, Henry. If I may......the usual long running / warmups right before a race....could that be tiring / detrimental at this point of your running career? What was good in 1978 may not be so good today??? Would you consider really tapering the volume for a race? Sorry if I am being too presumptuous, Henry. :) |
| Braavo Furgi |
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Henry: That is a nice repetition workout! The :35's recovery interval made it tough! I wouldn't be surprised if you ran a 5K at that pace (17:00?) in the next few months... If you can do 12 x 400 in :80's (:40's jog between), then you can do 16:00 5K, no problem. 20:00 on Saturday.... Go for it! |
| Henry Rono |
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Henry: That is a nice repetition workout! The :35's recovery interval made it tough! I wouldn't be surprised if you ran a 5K at that pace (17:00?) in the next few months... If you can do 12 x 400 in :80's (:40's jog between), then you can do 16:00 5K, no problem. 20:00 on Saturday.... Go for it![/quote] No! No! on sunday Nov 5, I will go for 5k under 20 minutes.I thought I was going to do one tomorrow on saturday,but I have to save it for sunday and make one kick for 19 minutes for sure that is all I need for this week. Henry |
| Henry Rono |
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To Skuj
The 154 day of training phase II. 34mwp+60mhc+34mcd =128 minutes,great for tomorrow 5k competition.I feel great today. Skuj,she is right at the same time,she doesn't know my feelings of today and 1978.She is learning about me as I keep on walking on day-today my foot-steps. Henry |
| Rono Fan |
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So how did you do today??? |
| Henry Rono |
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To Rono Fan
The 155 day of training phase II. At 4:30 am warm up for 95 minutes at the copper hill. By 9am 5k race started.I had a good start for about 300 yards along with Dave,and we made a right turn up the hill and up hill and up hill Oh!Oh!!, by the time the hill was over we turn left and this was one mile mark I look my time was 7:07 minutes.From then I knew I will not break 20 minutes as I thought. At the 2mile mark, my clock reads 13:47 minutes.At the finish line was 20:55 minutes.At first I felt it at my chest going up hill,coming down hill I felt it at my knees and in the flat run coming to finish I felt it, allover the body. That was it, about the same time I ran last two weeks ago. I'm looking for a 5k race next week here in Albuquerque because I get to come under 20 minutes. Hang in there!! Rono Fan Henry |
| Braavo Furgi |
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Sounds like race was uphill first 1/2 and downhill the last? Did you run your 2 weeks ago race on a different course? This course cost you at least :45's because of the hill(s). What if you only ran 45 minutes the morning of a race? Good job Henry! |
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