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Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/26/2007 8:29PM - in reply to Avocado's Number Reply | Return to Index | Report Post
Avocado's Number wrote:

Hey, Henry! I haven't posted here for a while. I'm just checking in to see how you're doing. You're a great inspiration to me.


The evening second workout is really becoming tougher, than in the morning one.I can feel in the head and the stomatch.

Running on the grass inside the field soft service makes the feet work alot harder.Unlike the run on the road.

Henry
Avocado's Number
RE: Henry Rono training for masters mile record. PART II 2/27/2007 12:29AM - in reply to Henry Rono Reply | Return to Index | Report Post
Henry, what is your weight now?
Steve Hoag
RE: Henry Rono training for masters mile record. PART II 2/27/2007 9:01AM - in reply to Henry Rono Reply | Return to Index | Report Post
Henry, how's everything going? It sounds like you are having some sciatic/hip/ glute problems. Are you doing core strengthening for abs, lower back, etc. Crunches are good to get that "6-pack" thing going. (my "6-pack" is now looking more like a small keg!) See if you can find someone knowledgeable in Alb. to give you some strength help in that area. Good luck,H. STEVE
Henry Rono wrote:




You are right.It goes all the way down to hamstrings.I think it is sciatic pains the same leg I had quads injury,when that one is healing and now is glutes and a little of the knee too.The all leg is going through alot.

Anyhow, I was able to dragg this leg around for 70 minutes and start on the second evening workout.jogging for 50 minutes + drills:jogging + high knees + sprints runs + long strides sprints again slow jogging + high knees + sprints run + long strides.
These should take care of my pincing nerve in my hipp and glute right! right!!!.

Henry

Henry
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/27/2007 12:30PM - in reply to Avocado's Number Reply | Return to Index | Report Post
Avocado's Number wrote:

Henry, what is your weight now?


The 267 days of training phase II.21mwp+91mhc+18mcd=130 minutes.This morning workout.I will let you know my weight some times after my second workout. Just waaaiiiit!

Henry
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/27/2007 12:35PM - in reply to Steve Hoag Reply | Return to Index | Report Post
To Steve Hoag

I felt the pain in the 6-pag this morning and last night.Is it connected with the head?It is coming out.This is where my strength is at.Right in the belly, the center of graviiiiityyy!!!!

Henry
?
RE: Henry Rono training for masters mile record. PART II 2/27/2007 1:24PM - in reply to Henry Rono Reply | Return to Index | Report Post
Henry who?
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/27/2007 3:05PM - in reply to ? Reply | Return to Index | Report Post
? wrote:

Henry who?


Henry-who digs deep down in training-to achieve the thirst-the goal is in hand-the running becomes easy- the smiling facing appears-when he wins.And that is Henry

Henry
wineturtle
RE: Henry Rono training for masters mile record. PART II 2/27/2007 4:37PM - in reply to Henry Rono Reply | Return to Index | Report Post
Has this run always been hard on your knees and shoulders?
Do you use a different shoe on the trails than on the roads?
Henry Rono wrote:

The 265 days of training phase II. I did a recovery run for 166 minutes get out of my apts. Get on copper hills through foot hills.All the way to Commanche road turn on Tramway head south into the copper road and I was back to where I started for that much 166 minutes.

It cost me the pains in the joints,don't leave alone the knees and quads.And don't forget nerves in the shoulders down to the hipps.I'm tired closing my eyes and well resting at the moment.Oh!hoply,there is light at the end of a tunell.

Henry
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/27/2007 9:18PM - in reply to ? Reply | Return to Index | Report Post
The second workout was great 50 minutes smoothy pace with a little bite of high knees.

Tomorrow will be a big day for me intervals:Guest how many halfs-quaters I will do in a slow pace?

What stretedies will push me to level III?

Is it has something to do with my weight?


Henry
say what?..
RE: Henry Rono training for masters mile record. PART II 2/27/2007 10:46PM - in reply to Henry Rono Reply | Return to Index | Report Post
good luck....do you think you will be ready to race for real in April against other top masters? That might be too soon; only a month away. Doesn't sound like you are that close, yet. That's ok, stay healthy and stay on target with your losing weight and training. The 'Return of Rono' is eminent!
Avocado's Number
RE: Henry Rono training for masters mile record. PART II 2/28/2007 12:18AM - in reply to Henry Rono Reply | Return to Index | Report Post
Henry Rono wrote:
I will let you know my weight some times after my second workout. Just waaaiiiit!

Henry
Still waaaiiiiting!
patti
RE: Henry Rono training for masters mile record. PART II 2/28/2007 6:27AM - in reply to Henry Rono Reply | Return to Index | Report Post
Good Morning Henry!!!

My goodness you are doing so well! Knees and all...you are amazing.

Are you able to get into a pool to help aleviate the stress on your joints?

Soon the warm weather will be here and it will be be easier on the joints>

May I ask, are you taking any oils? Like Flax seed? It may help.
?
RE: Henry Rono training for masters mile record. PART II 2/28/2007 6:49AM - in reply to Henry Rono Reply | Return to Index | Report Post
Oh THAT Henry Rono. Cool.
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/28/2007 6:55AM - in reply to patti Reply | Return to Index | Report Post
To patti,

I'm online now,while I'm waiting for my runner to show up here in my apt.

We can chat now.What oils are you talking about?

I did use swiming pool for joints the other day after that long race in Austin it helps alot.

henry
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/28/2007 6:57AM - in reply to ? Reply | Return to Index | Report Post
? wrote:

Oh THAT Henry Rono. Cool.


Of course this me question mark.

Henry
Fat Boy Slim
RE: Henry Rono training for masters mile record. PART II 2/28/2007 6:57AM - in reply to Henry Rono Reply | Return to Index | Report Post
Henry should take Evening Primrose Oil so he can proudly proclaim he's on EPO!
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/28/2007 7:03AM - in reply to Fat Boy Slim Reply | Return to Index | Report Post
Fat Boy Slim wrote:

Henry should take Evening Primrose Oil so he can proudly proclaim he's on EPO!


How is everybody doing this early morning mountain time.It is 6 am and I'm psych up for training to get out for inspiration and expiration training my diaphragm to breath better and burn fat lose weight come to 145 lbs.How is that sound to you?

henry
patti
RE: Henry Rono training for masters mile record. PART II 2/28/2007 7:58AM - in reply to Henry Rono Reply | Return to Index | Report Post
Good Morning Henry!

My goodness huh? It's wonderful to wake up roaring to g! Great! I love it!
Ya'know Raven was so thrilled to run with you. (even though she was galloping ahead of us). AH, nothing like the spirit of a child.

Henry, the oils I'm talking about is flaxseed oil. IT's a wonderful natural oil for the joints, heart, the whole body as it also absorbs toxins. It is rich in Omega 3, which is an essential fatty acid oil. Also, Omega 3 helps improve your response to stress. Of which, I need plenty...lol!

Ya'know, just the fact that you are running is stressful on the body. And on top of that, to have goals to attain..that's pushing the envelope. (I don't think there's another way to live. Do you?)...

Ya'know, so above all else you're looking to lose weight, which can be taxing to the system. You are letting go of lots of toxins and the oils help to aborb get rid of and help your body maintain proper balance. Now, I'm not an expert, but I have been taking oils off and on for quite a bit now over the years and I've noticed the difference with and without the oil. Much better with the oil.

In Joy,
Patti
mr. common sense
RE: Henry Rono training for masters mile record. PART II 2/28/2007 10:52AM - in reply to patti Reply | Return to Index | Report Post
Henry: you can get the flaxseed oil or Omega 3 oil, in a capusule/vitiman form at any health store or even drug store like Savon or Walgreen, etc....I told you earlier about taking glucosomine, chondroitin and MSN supplement for your joints too, but was shouted down by 'know it alls' who have been lucky enough to have never had knee problems, so they think nobody needs them.
Henry Rono
RE: Henry Rono training for masters mile record. PART II 2/28/2007 11:54AM - in reply to patti Reply | Return to Index | Report Post
To patti

Do you take one a day?
How many Omega can one can take?

Henry
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