Henry Rono training for masters mile record. PART II

Henry Rono wrote:

To 1500Master,
The forty-three year-old was leading the race yesturday with his time of 77 seconds. I was 82 seconds similar to those 200m speed of 41 seconds.I think in half which is two laps I heard something like 3:06s and third lap was 4:51 you can guess the rest.

I think the 40 seconds for 200 m intervals would be an ideal point to begin the progress.

henry

.
.
So the splits for 3 laps were 1:22, 1:44, 1:45. Clearly that was not optimal.

A better paced race could have seen something like:

1:35, 1:33, 1:33 for a 5:55ish final time.
.
.
It is great reading about your training. Thank you Henry and please keep it up.

J. R.

RE: Henry Rono training for masters mile record. PART II 7/18/2006 8:14PM - in reply to Snowbear

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Snowbear wrote:

So the splits for 3 laps were 1:22, 1:44, 1:45. Clearly that was not optimal.

A better paced race could have seen something like:

1:35, 1:33, 1:33 for a 5:55ish final time.

That was my prediction. :D

Henry,

I love the hills, 86 minutes hills this morning.

How were your 200's today?

Henry Rono

RE: Henry Rono training for masters mile record. PART II 7/18/2006 8:40PM - in reply to J. R.

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To JR,
The 45 day no training minutes and intervals.My body still not recovered from last sunday, so I push it to the next day.
I took a day off.I think I needed a day off which is today
Thanks for asking it is good to work step by step with you guys and update the training.

Henry

Henry Rono

RE: Henry Rono training for masters mile record. PART II 7/18/2006 8:57PM - in reply to Orville Atkins

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To Orville Atkins

Orville Atkins wrote:
A runner with your mindset but without your talent will not get the tremendous results you achieved. There are others of us who have achieved results close to the maximum performance they could achieve. Unfortunately, we all can not be the best one.
Who were the others of your day who had your mindset?
What percentage of Kenyans and Ethiopians today think as you do?

I thought Peter Koech, who came and broke the steeple,could do what I did,but as soon he broke the record I was expecting to brake the other world records but stop it right there,but in training wise is great because I used to train with him,but when cames to racing I'm ahead of him.

Mose Kiptanui and Daniel Komen have the same set of running mind as I do from Kenya.

Morrocco perhaps El and Said.But most of these runners were using rabits to brake the records
Ethiopia Bekeley and Cabriel,same as these guys used rabits to chase the record so they didn't have the mental set I have.Let me think about it and I will let you know.

Henry

wc=ck

RE: Henry Rono training for masters mile record. PART II 7/18/2006 9:54PM - in reply to pre841

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i always thought stretching had absolutely no place in a warmup. the warmup must get you activated and fresh for the event. but i must say that not many people can get away with these 'long warmups' being mentioned. henry, do you ever care for 'dynamics'? ie jumps, skips, swings, etc. and did you ever care for weights / exercises? sorry if i missed any info on this.

Brit

RE: Henry Rono training for masters mile record. PART II 7/19/2006 1:48AM - in reply to pre841

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pre841 wrote:

...A good warmup should be slow, purposeful and mimic the work that you are going to be doing. Getting the heart pumping and warming up muscle groups that will be used...

Hmm... I don;t know about you, but if I am warming up for a race, I don't really want to be tuning my nervous system to 'slow, purposeful'. :)

As you say, it should mimic the work you are about to do, so should START slow and get progressively faster.

By the way, when talking (or even doing!)stretching, I find it helpful to focus on the fact that I am not trying to stretch muscles, but gently help them to return to a normal resting length. What I AM trying to stretch is fascia/connective tissue, as that's the stuff that binds -- and that can only be done when the tissues are warm/hot.

HOPPER79

RE: Henry Rono training for masters mile record. PART II 7/19/2006 9:39AM - in reply to Brit

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Henry Rono:

I want to thank you for inspiring me to kick my mileage up from 80 to 90 - 110. For a minute I was just stuck in constantly doing 80's recently I have

1. Woke up early to put in a run.
2. Done situps 400 a day.
3. Put in hills in my marathon training 6 x 2 min 20 seconds uphill around 650 to 700 uphill.
4. New Desire.
5. New Motivation.

And brought back fun into my running, and this just reading through your post and what you are trying to do.

THANKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

pre841

RE: Henry Rono training for masters mile record. PART II 7/19/2006 12:16PM - in reply to Brit

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I reread my post and I found that you and are in complete agreement. I was a few key strokes shy of matching up with your comment.

"A good warmup should be(gin) slow..."

By purposeful I simply meant that it should be geared toward your event or task at hand. My throwers do far arm and shoulder drills to get warmed up than my distance runners.

odseesus

RE: Henry Rono training for masters mile record. PART II 7/19/2006 1:16PM - in reply to malmo

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++++Did you ever see a lion stretch before it kills lunch?++++

Those who use this argument have never spent a lot of time observing animals. Wild animals stretch alot. Lions do more stretching than running. The zebras stretch as well.

CGP

RE: Henry Rono training for masters mile record. PART II 7/19/2006 1:18PM - in reply to odseesus

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bump

this is how they do it

RE: Henry Rono training for masters mile record. PART II 7/19/2006 1:37PM - in reply to odseesus

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Just this morning I saw a zebra stretching while out on my run.

First it put one hoof up on the bumper of it's car then reached down to the ground, repeating this on the other side.

Then it lay down on it's back and reached from one hoof to the other.

Meanwhile a big lion ran up, with no stretching at all, and jumped on the zebra and ate it!

Van

RE: Henry Rono training for masters mile record. PART II 7/19/2006 1:46PM - in reply to this is how they do it

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My animals stretch when ever they have been laying down for more than 15 min.

First the front legs and then the back then trot around
and are ready to go.

As an experiment, i think i will mimic the stretches each time i get up.

Nature has a lot to teach if we pay attention

perspective

RE: Henry Rono training for masters mile record. PART II 7/19/2006 2:19PM - in reply to Van

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Van wrote:

As an experiment, i think i will mimic the stretches each time i get up.

Nature has a lot to teach if we pay attention

But don't start chasing mice,
Nor spinning for your tail.
For if you do, unlike your cat,
You are surely bound to fail.

Henry Rono

RE: Henry Rono training for masters mile record. PART II 7/19/2006 10:59PM - in reply to Van

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To Van,
The 46 day phase II training.
Early morning run for 134 minutes
90mwr+30mhc+14mwd=134 minutes.
The stretching muscles is 30 minutes if you to know about that part.The 90 minutes is warm-up to get ready for stretches plus minutes of cool down 14 minutes is that sound fair to you.

Evening run is 60 minutes the body still recovering from sunday 1500m trials.My body was up today unlike two days ago when I was mental up but physically down.

People are becoming wild about the stretching muscle thing.

How can you stretch muscles when there are not ready to be stretch? At what condition are the muscles ready to be stretch? Nobody knows,so don't push the body for more injuries.I think that is the fair way of approaching your understanding of muscles stretches.

Henry

Henry

on the other hand

RE: Henry Rono training for masters mile record. PART II 7/19/2006 11:15PM - in reply to odseesus

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odseesus wrote:

++++Did you ever see a lion stretch before it kills lunch?++++

Those who use this argument have never spent a lot of time observing animals. Wild animals stretch alot. Lions do more stretching than running. The zebras stretch as well.

Awww.....don't spoil the party with your reality. Everyone on here wants to write their prose poems and koans against stretching and about how we should all imitate nature, when in reality animals stretch all the time. And if you are talking about lions, they sleep 20 hours a day and try to move as little as possible (if food was always in front of them, they'd hardly move at all). Maybe should all imiate THAT too??? Lay in bed 20 hours a day, and not move if we don't have to. Wait, that is what NON-RUNNERS are already pratically doing!

And Lions are spinters anyway, we are distance runners. Lions would be terrible role models for a marathoner.

Sorry I had to rain on everyone's parade, but let's not get carried away here and start talking about never never land. Animals DO stretch. And they don't strength train because they don't know how too. Any other brilliant ideas from nature?

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