How many hill training sessions did Henry Rono usually complete in a 1. week. When he was in the hill phase?
He otherwise ran quite a few hill training sessions over a longer base period...
He didn't do a hill phase in the same sense that Lydiard did. He would run hills during his base phase. Something like 5km warm up + 5km up and down a hill + 5km easy. I don't think the hill reps were hard in a workout sense, but I'm sure if he was feeling good he would push it. But more so just general conditioning. There's a big thread on here about Rono when he was going for the age group mile record. If you dig into it you'll find more in depth information about his training from his prime and a lot of it from Rono (RIP).
How many hill training sessions did Henry Rono usually complete in a 1. week. When he was in the hill phase?
He otherwise ran quite a few hill training sessions over a longer base period...
He didn't do a hill phase in the same sense that Lydiard did. He would run hills during his base phase. Something like 5km warm up + 5km up and down a hill + 5km easy. I don't think the hill reps were hard in a workout sense, but I'm sure if he was feeling good he would push it. But more so just general conditioning. There's a big thread on here about Rono when he was going for the age group mile record. If you dig into it you'll find more in depth information about his training from his prime and a lot of it from Rono (RIP).
I don't think that Rono didn't do anything that the LRC/Runners World experts could call "hill phase" or "base phase" or "triple days" that is being described here. I think that the guiding principle with him was crash training. His daily goal was to "get his sweat on" and work his way into shape, possibly an alcohol transport system? Remember, Henry came into the game late in life. He got his first pair of shoes when he joined the Army. Not running shoes -- Army boots. He was 19.
So throw your phase phantasies out the window. That wasn't Rono.
Often describes Rono "phase 2" as hill training period.
So he might have split it up into phases
Maybe he did it little more intuitively...
Then Lydiard would do?
I think you've got it. As Henry used to say, "you hit the nail with the hammer, my friend."
Another thing to emphasize about Rono, when he began "training" it wasn't really running, it was "Arrr-meee training, Sir!" His sergeant got "blown up!"
I think you've got it. As Henry used to say, "you hit the nail with the hammer, my friend."
Another thing to emphasize about Rono, when he began "training" it wasn't really running, it was "Arrr-meee training, Sir!" His sergeant got "blown up!"
I think you've got it. As Henry used to say, "you hit the nail with the hammer, my friend."
Another thing to emphasize about Rono, when he began "training" it wasn't really running, it was "Arrr-meee training, Sir!" His sergeant got "blown up!"
Yes it is, but if you've ever spoken to Henry (I've done so hundreds of times) you'd know that "you hit the nail with the hammer" is his personal version. It's something he has said often over the years, and always made me smile.
He didn't do a hill phase in the same sense that Lydiard did. He would run hills during his base phase. Something like 5km warm up + 5km up and down a hill + 5km easy. I don't think the hill reps were hard in a workout sense, but I'm sure if he was feeling good he would push it. But more so just general conditioning. There's a big thread on here about Rono when he was going for the age group mile record. If you dig into it you'll find more in depth information about his training from his prime and a lot of it from Rono (RIP).
I don't think that Rono didn't do anything that the LRC/Runners World experts could call "hill phase" or "base phase" or "triple days" that is being described here. I think that the guiding principle with him was crash training. His daily goal was to "get his sweat on" and work his way into shape, possibly an alcohol transport system? Remember, Henry came into the game late in life. He got his first pair of shoes when he joined the Army. Not running shoes -- Army boots. He was 19.
So throw your phase phantasies out the window. That wasn't Rono.
Did Henry run an 8:36 steeple (1971) in army boots.....at 19.
I think stay constant. I remember listening to a podcast where Nick Willis said his training looks something like a 1:1 ratio of weeks of just mileage and strides and weeks of regular workouts. Though I don’t remember how long ago this was.
I think the common ideology of a long buildup is pretty solid for most people but I also think people get too bogged down in the science aspect of it
Here's a summary from the link you provided, and his yearly age performance list and a comparison to my personal personal list. So it looks like all the whining about Henry's purported "age advantage" over American kids was bullsht. He became better that us.
I’ve read in some if the archived threads that Henry Rono would hammer solid workouts almost every other day and race frequently, but BEFORE he did this, he would spend 4 months simply running: 15km in the AM, 15km in the PM. Every day. And he ran quite slowly on these runs.
Conventional wisdom tells me that running a ton of miles really slowly for 4 months will make me a “long slow runner”. If one were to do this (not the exact 15k/15k, but similar) I know you’d need to keep in strides and maybe unstructured / unplanned tempos, but what else would one need in order to keep this long base productive? Would elements of training need to progress throughout this period? Or could they stay fairly constant?
"long, slow runner"? Are you really growing taller if you run slow?
Wait a minute, what year did Rono enroll at WSU? Was he a package deal with Kimombwa?
He enrolled at WSU the fall of 1976. This was the year he won NCAA XC in Denton, TX with that audacious 28:06. It was the first year the nationals were run at 10k, the time hasn't been beaten since. In his wake were Samson Kimobwa, soon-to-be 10k WR holder, 2x WXC champions Craig Virgin and John Treacy.
Here's a summary from the link you provided, and his yearly age performance list and a comparison to my personal personal list. So it looks like all the whining about Henry's purported "age advantage" over American kids was bullsht. He became better that us.
Me 18 8:52.4 74 Kent OH 19 8:40.8 75 Philadelphia 20 8:30.3 76 Philadelphia 21 8:22.5 77 Los Angeles 22 8:21.7 78 Stockholm 24 8:32.8 80 Eugene 27 8:38.6 83 Indianapolis
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