Henry Rono training for masters mile record. PART II

To sc42

Scott Creel,I live in Albuquerque,New Mexico my Address:

International Sports Institute,P.O.Box 51151 Albuquerque,NM 87181

Cell 505-440-4806

Tell 505-323-5024

You can send me information and I will see what will happen then.

Henry

quote]Henry Rono wrote:

... -all these weeks I have been sleeping like a baby.Last monday,Tuesday,wednesday. On monday I sleep three times,Tuesday two times and Wednesday one time.Working on loosing weights you sleep alot.The body gets tired easily, you can't do anything else.If try to do something else at this stage will be hard to do....

Henry[/quote]

Thanks for telling us about the sleep thing, Henry.

I got my wife to read this one; she doesn't understand that part of training.

She says: "If you are so fit, why do you have to sleep so much?" :)

Now she knows it's not just me!

On motivation....

My experience is that running is about emotion. At least, that's why I run. I've never run just to get fit.

I have a posster of Emile Zatopek on my wall with the quote from him: "A runner must run with dreams in his heart". That sums it up for me.

50 pounds in 5 months works out to about 2.5 pounds a week, or almost exactly what dieticians claim is the safe rate of weight loss = 2 pounds per week.

stretcher wrote:

EVERY ELITE RUNNER TODAY STRETCHES.

wrong.

Henry: Losing weight is very hard....until you go a couple of weeks with steady weight loss. After you lose the first 6 pounds in 3 weeks, you will know that it can continue.

This is the KEY... SHRINK THE STOMACH. How? By cutting back on the amount eaten. I lost 2 pounds per week last fall by eating 1/2 of my normal amounts at each meal. Also cut way back on snacks, no "junk food"...

After 2 weeks then the stomach is smaller and you no longer feel like you need the previous amount of food. As long as there is fat to lose...you will have plenty of energy to run on...promise. As a matter of fact, I felt more energetic while eating 1/2 my normal portions. Why? I think it was because I was no longer "flooding" my body with quick calories (sweets, junk food...) which makes you feel more tired after a short energy "rush".

I went from 165 to 140 pounds in 13 weeks, while maintaining my running, no problem. You can do it Henry. I think you can still run a sub 14:00 5K. Not this year, but maybe next year, or the year after... You must lose the weight to do this.

Sub 14 at his age? What kinda drugs are you taking?

u meant sub 16, not 14 ?....but...even Henry Rono at age 55 is not that much of a super man. I don't know what the Masters records are for the 5k. I would guess around 16 minutes? Which is more within reach.

To Braavo Furgi

"This is the KEY... SHRINK THE STOMACH. How? By cutting back on the amount eaten. I lost 2 pounds per week last fall by eating 1/2 of my normal amounts at each meal. Also cut way back on snacks, no "junk food"...

You know what last night after 120 minutes run I didn't have an appetite I went tp bed until this morning still didn't have appetite by 11 am I start eating my stomach is shrinking.

Another signs of my loosing weighs is when start having light or headaches-somehow there's connection between the mind and the stomatch-Anyhow tomorrow the seven week is ending.

My weighs shows some signs coming down slowly from 200s-198lbs I think by the end of eight week should be some consistancy of 195-8s.

The 48 day of training phase II

Today runs 120 minutes still feeling burning fires special feelings burning fires in the quads, stomatch and the head

I think that is where the 50lbs are sitting.

I like Braavo Furgi idea I did it in 1990. I got in shape in within two weeks.I drop weights so fast.I use to sleep with a half of the meal in the stomatch,so at night I sleep with one eye open not realy hungry,but not full-stomatch. It was great. It made me so motivated. I alway get up ready in the morning to hunt for life.

Today my body is getting up to match with the mind.I didn't know it takes this long for the body to recover from last sunday.

Henry

To Brit "On motivation....

My experience is that running is about emotion. At least, that's why I run. I've never run just to get fit.

I have a posster of Emile Zatopek on my wall with the quote from him: "A runner must run with dreams in his heart". That sums it up for me."

What are the most importants five components and athlete have to watch when is on training? One is already mention by Brit."Emotion" what are the other four components.That is why most people misunderstood athletes their daily growth in training not knowing their progress of performance-Why they sleep like a little kid who is still growing up.

FIVE COMPONENTS AND HOW IT DEVELOPS:

1)Emotion

Thanks

Henry

Henry,

Thanks for your quick reply, and I'll send you the details about the master's mile as soon as we have a schedule.

Scott

To Brit,

How come no one wants to answer my question about motivations and the five components of a runner.Why most of these thread tend to discuss about stretches and not discuss about motivations? What motivated you to stretch alot? Perhaps this might lead you to answer the following.

Name the other four pillars that affirms the physiology of a runner? Brit has already answer the emotion for you. What are the other four?

1) Emotion

Most of the sports leaders should answer this questions.

Henry

If emotion is one of the pillars, than I would say that intelligence would be another. One has to make plans, and the plans need to be effective.

Certainly, action is needed. You can have all the emotion and the best plans in the world but if you don't act on them they are of no use.

Self-affirmation - that urge to make one's mark or express oneself - is part of the picture.

And, although I doubt that this is any part of the answer you are looking for, there is, I think, for some people a pleasure in movement. The very act of running for some people is a fundamental joy, as might be looking at a sunset for others or listening to music.

Henry, please stick with us for a while. We may be a bit slow on the uptake, but we need help and we are willing to learn.

Succeeding or winning is what motivates me. Pushing myself to new limits. Being the best!

To Perspective "

"Henry, please stick with us for a while. We may be a bit slow on the uptake, but we need help and we are willing to learn.And, although I doubt that this is any part of the answer you are looking for, there is, I think, for some people a pleasure in movement. The very act of running for some people is a fundamental joy, as might be looking at a sunset for others or listening to music."

Music has contributed my running tremendously before I broke my first world record in Berkely California 5k,I had to listen to music,eventhough my coach saw me and one of the Ivory coast sprinter Kaplan dancing.He didn't like it,he turned away and told us to turn off. We needed so bad to relax the muscles.Talking about muscle stretching, we were stretching in this manner,so to say.The same manner was my last world record in Oslo 3k.

What do you think I'm using now days to motivated me? again understand mativation means "move."

Have you ever watch my running movement? What is it look like?

Next:physical,social,spiritual, mental and emotion, these are the five components that it needs to be nurtured by the coaches who claims to lead an athlete.

How do you combine the five elements to function at once?

Henry

Henry Rono wrote:

The same manner was my last world record in Oslo 3k.

Henry

don't forget about your "comeback" wr 5k in 81. :)

henry you are truly a great teacher.

To warmup/cooldown,

My coach was treating my music as abscene few minutes before my world record in California.

Now I see it at Defined-fitness for anaerobic exercises.Music has been turn on-out-loud for muscles continuation anaerobic exercises developments and relaxation.Every-Health-fitness in town across this continent music is use for anaerobic exercises.

One has to hear some relaxing tone for the muscle to move in a gentle manner right!That is why anaerobic exercise teachers use it to develop health-fitness to motivate elder people for tuning on the muscles and to enjoy the exercise,so to an elite runner for them to continue for ever there's a need of muscle relaxation othwerwise the muscle will be old.

Henry

Henry, using a Vdot calculator that takes into account weight your 6:05 1500 at 200lbs. converts to a 4:55 at 145 lbs., or 5:19 for the mile. Nice run.If you can get that diet under control 6 months from now you will be way under 5 minutes for the mile.,(if you can avoid the injury bug,knock on wood).

Just my two cents, but if you are going vegetarian watch your protein intake. Hard to get enough without meat, especially for an athlete. Beans,dairy and soy products are good sources.

As for stretching, if you can touch your toes warmed up, you're fine, if not, your stride length might be compromised a bit. Good luck.

To Mel

Mel wrote

"Beans,dairy and soy products are good sources.

As for stretching, if you can touch your toes warmed up, you're fine, if not, your stride length might be compromised a bit. Good luck."

Beans and dairy soy products are the meals I used to when I was young,and perhaps onces in a while we cook a chicken. I grow up very strong. Most of these cooking was fresh coming out-of race in a wild.I try to do that at this point in time.

Henry