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| malmo |
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Henry, first copy this link: http://tinypic.com/ Image: http://i5.tinypic.com/2vajwoy.jpg Image: http://i14.tinypic.com/33yqj5s.jpg Image: http://i2.tinypic.com/308ctj8.jpg Image: http://i5.tinypic.com/4g7bxfm.jpg This is what you posted Image: http://i15.tinypic.com/4025pjl.jpg |
| I got to say |
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Henry, What do you think you can run for the 800 now? Just curious, because it seems that you need to work more on speed than on endurance. Older people can hold on to their endurance easily and for quite a long time, but they tend to have a hard time developing speed, unless they do speedwork quite often. Disclaimer: I'm not a world-class runner (yet). Hoping to get there, but I'm still about half a minute off the world record in the mile. |
| Henry Rono |
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You say exactly what I was thinking. During yesterday time trials yesterday I was going through 800m in 3 minutes,that was too shabby;however,It was a plan for the middle shool kid to break 6:15 minutes a mile. I should have at least 2:50 minutes if not 2:30 min,yes I don't have the speed at this age.I want to get back to it.From here on, I will be doing speedwork quite often.It will also speed up my internal breathing and eating habit Yes I needed your curiousty input for sure today and you came at the right moment.If you are around here you will see me quite often at Academy track section training. Sprinting and breathing hard like a horse to get my speed back. I need it now.If I can get 2:30mintes for 800m, it will be a great progress.When I say my pace is like an old lady, I wasn't pulling anybody leg,I mean well.We will see. Henry |
| Henry Rono |
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The 249 day of training phase II.Today was recovery day and the plan is to move to the next level in which I think it might take a couple of weeks to stretch the base.I'm still sore from Thursday intervals. Henry |
| Henry Rono |
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The 150 day of training phase II. I did 179:29 minutes + 35 minutes + deep armstring massages.I want to losen up those sprints leg speed for Tuesday work next workout.I hope to do hard intervals with anticipation of launching phase III. It was rainy this morning.It is a change of weather in Albuqueeque,New Mexico State.I look forward for warm weather this coming week.I want to train hard as much as I can before heading to Austin Texas half marathon February 18,2007. Have a good one, Henry |
| Henry Rono |
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The 251 days of training phase II.34mwp + 94mhc + 34mcd = 162 minutes.I feel great and relaxing today on my birthday. Born in the mid-morning Kenyan time February 12,1952 when the aeroplanes were flying across the sky. Thanks Johan I just received a gift from you and a picture of you and Ingela from Sweden this morning.You encouragement helps alot, thanks Have a nice day Henry |
| Alice Runner |
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Happy birthday! Enjoy your day and be good to yourself. This is going to be an exciting year! |
| 30+ yr rnr |
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Happy birthday, Henry! I was born in 1951, so we're in the same age group! Best of luck with your training and return to racing. Steve (NM, also) |
| Avocado's Number |
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Happy birthday, Henry! You have the same birthday as Abraham Lincoln, perhaps the greatest U.S. president ever. |
| Henry Rono |
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Thank you,I'm well focus and heading on the right direction.No less, no more. Staying focus and the world will be turning by itself for better things right.And that is my exercise physiology will come to the right terms with me. Henry |
| Rono fan... |
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are you getting close to 160 lbs? Have you been a 'good boy' with the dieting this month? I'm pulling for you! |
| Mtn Dew |
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Henry, what is the hardest part of trying to get into good shape after being in bad shape? I am out of shape and am having a hard time getting back. |
| Brit |
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Happy new age group, Henry! Many best wishes for a successful, world record year. |
| hezza |
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there is hope for us all - Peter Maher - 6 foot 5 Peter was born in Canada and raised in Ireland. He had been a very successful underage athlete, but he stopped training, and over the years he ate junk food, smoked 3 packs a day, drank a lot of Guiness, and got his weight up to over 245 pounds (he is 6 foot 5). Peter lost over 100 pounds and went back to training. His personal best for the marathon was 2:11:46 at the London Marathon in 1991. He also placed 4th in the 1991 NYC marathon (2:11:55). In an exclusive interview with The Kingdom in September 1988, Maher revealed his life was "a shambles" in the early 1980s. He was sitting on a bar stool in London watching Ireland's John Treacy compete in the Los Angeles Olympic marathon when he decided to get his life in order. "I had become a big lump in so little time and after watching the Olympics I decided enough was enough," Maher told The Kingdom at the time. He subjected himself to a strict and demanding fitness routine and, in less than a year, he was winning major international tournaments before going on to represent Canada, the country of his birth, at the 1988 and 1992 Olympics |
| Henry Rono |
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From phase II to phase III.The muscles are not ready for level III yet;however, I think it has something to do with the weights. I have to come to 160lbs.I think that the case.I notice something yesterday after hill training,how my feet landing in the ground. Those high knees has to come up in some ways in order to change the body mechanics to creat a long strides movements,then perhaps this should launch me into phase III.What do you think? Henry |
| malmo |
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Henry, were my instructions on how to post photos good enough for you? |
| Henry Rono |
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, I can't do what you intruced me to do.It is like instructing a cat how to follow computers commands.You have to instruct me in ancient ways. I'm basically a handicap when it comes to computers intructions.I took one class way back in computers;however,nothing in my longterm memory. I can't think as 21st century people anyhow.Let us try something else. Henry |
| Mountain Mazungo |
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Happy belated birthday, Henry. For four weeks we were in the same age group (M50-54). In five more years maybe you will be running M60 records while I will be looking forward to world class M55 running. Let's Hope! |
| Henry Rono |
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The 253 days of training phase II. A long run for me this morning.Starting from my house on the copper trials along foot hills coming out of commanche.I'm connecting with Tramway, heading south and meeting copper road. I'm back to my house and the clock telling me 184 minutes. Running on top of snow is not easy task;however,when I'm on Tramway coming south I'm running very fast pace.The hard task becomes easier as I'm heading to the house,this pace is telling me the fat is coming down thrivetively.The weight is also getting lesser.The feet have lighter weight to carry.I can feel it on the belly shoulders hipps.It is about time to enjoy running. The mental and physical have less packagers to carry right!My exercise physiology and running psychology come to one. I'm taking a deep breath and relaxing drinking Kenyan tea. Henry |
| Henry Rono |
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The 253 days of training phase II. A long run for me this morning.Starting from my house on the copper trials along foot hills coming out of commanche.I'm connecting with Tramway, heading south and meeting copper road. I'm back to my house and the clock telling me 184 minutes. Running on top of snow is not easy task;however,when I'm on Tramway coming south I'm running very fast pace.The hard task becomes easier as I'm heading to the house,this pace is telling me the fat is coming down thrivetively.The weight is also getting lesser.The feet have lighter weight to carry.I can feel it on: belly, shoulders and hipps.It is about time to enjoy running. The mental and physical have less packagers to carry right!My exercise physiology and running psychology come to one. I'm taking a deep breath and relaxing drinking Kenyan tea. Henry |
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