Henry Rono training for masters mile record. PART II

Enos wrote:

mhc=minutes hill climb

The secret is in the hills! Everyone on this board should take note of what Henry is doing, and how he has prepared. He listens to his body, and it tells him how to train. Miles don't mean anything to him, he has no need to know how many miles he's running a week. His body tells him when it's had enough training, then he sleeps to rejuvenate, then wakes up and trains again. Don't set mileage limits to your training, just train. Listen to your body.

You hit the nail right on! I'm tire of question of "How many miles are you running a week Henry?" reporters,friends and many others keep asking the same question over and over and i go blank and blink my eyes and go what!

When in fact if they ask how long do I stay climbing the hill I would say 60 minutes today.

The 304 day of training phase II. 24mwp +60mhc +37mcd=121 minutes.You can convert that into mileage if you want to.

Henry

Henry, the great masters marathoner Ed Whitlock trains by time also. I think you are teaching the young ones something.

Thank you Scott. I like your sincereness and I'm working on it now,I will also scream out loud if feel the pain you know me!

I like to be open,because I believe I'm human,who can feel the pain and live in side the house in which it takes money to live in it.

Thanks again Scott.

Henry

Hi Henry! I'm so proud of how well you are doing. You have become a real hero to one of my "Big Guy" runners and he has encouraged another big guy to take up distance running for fun and fitness. Today , the two of them run a 1500 at our high school track meet. I hope to have a whole group of guys who didn't think they could run come out for cross country next fall and have them follow your methods of "grandy pace" and training based on time rather than distance. I'm so busy now with the kids, I only get an hour of running myself each day, but I'm stepping it up this summer! Congratulations again. I'm eagerly awaiting your book!

Heather

runamook wrote:

Hi Henry! I'm so proud of how well you are doing. You have become a real hero to one of my "Big Guy" runners and he has encouraged another big guy to take up distance running for fun and fitness. Today , the two of them run a 1500 at our high school track meet. I hope to have a whole group of guys who didn't think they could run come out for cross country next fall and have them follow your methods of "grandy pace" and training based on time rather than distance. I'm so busy now with the kids, I only get an hour of running myself each day, but I'm stepping it up this summer! Congratulations again. I'm eagerly awaiting your book!

Heather

Thank you,wouldn't be too long before you read my 54 year-old-story.You would like,perhaps you have read the summary on page #2 on my website:

Take care

Henry

I just wanted to pass along another article:

http://www.signonsandiego.com/sports/20070402-9999-1s2badnotes.html

Avocados Number wrote:

I just wanted to pass along another article:

http://www.signonsandiego.com/sports/20070402-9999-1s2badnotes.html

Thanks Avocados Number

I was wondering,however, this interview after the race was exactly what I say.So my memory is getting in shape too.Sometimes I wonder if they are understanding me but nowdays they do,so what is coming out of my mouth is clear, so my communication is not that shavvy for the reporters to get my point this time around.

I don't have hangovers that is the most important.Run and get the feelings of running and smile or laugh about it,if you lose the race.It is the name of the come and you are a good competitor where as some people lose a sleep over it.

Henry

Earl wrote:

The shirts and hats need to be of quality "technical" fabrics, cotton won't do.

hemp is a good technical fabric and lasts a long time

Henry

Run faster. The money will come.

Raider (A guy who you will have to compete against).

just an update.

Nate ran a pr 1500 of 6:31. The 6 minute goal seems closer now! Frankie left the throws ring and finished his first 1500 in 7:40 (he took it out a bit fast, so he thinks he can do better next time). All of my "skinny, fast" boys did well too.!

Raider wrote:

Henry

Run faster. The money will come.

Raider (A guy who you will have to compete against).

To Raider

I need another race this month,

the more races I run,

the faster I lose weight,

the faster times I get.

You know me!

Where is the next race?

My hamstring is recovery faster too as he listing to you.

The ice is doing is job.

What is your job?

To cheer me and call the meet directors.And say here iiiiis Henry Rono is getting in shape faster and faster as he comes to the meets.We have a proof!!!!!!!We know it from Carlsbad meeeeeeet!!!!!!

Is that sound about right?

Henry

Henry

Always been a big fan. I think after carlsbad they know you are coming back in a big way. It sounds right. Frankly, I am delighted. What do I do? I am semi-retired but I do write for living. I am an author so I prefer to stay anonymous on this thread. I am 59 and I run in the low 18's for 5K and am trying to get faster myself. I am your height (5'8") and weight 140 pounds. At my best though I was no where near you. I had a measly (lol) 30:50 10K PR about the time you were running in the 27's.

Just keep coming Henry. I believe you make appearance fees (you are a legend) and there is probably a book deal there when the time is right. Your story is incredible. people love comebacks.

Raider

Henry Rono wrote:

East coast runner wrote:

Henry, didn't Mike Fanelli invite you to an upcoming race?

Have you talked to him?

These are exciting times! Congrats!

Who is Mike Fanelli? No I have not talk to anyone concerning my upcoming race,I wanted to run crest city,but there budget is low unable to get me there this year,but next year for sure.he said.

Henry

Henry,

I did indeed invite you to run in our masters mile...here's an outake of your response to me:

Congrats on your most excellent Carlsbad performance.

MF

mike fanelli wrote:

Henry Rono wrote:

Who is Mike Fanelli? No I have not talk to anyone concerning my upcoming race,I wanted to run crest city,but there budget is low unable to get me there this year,but next year for sure.he said.

Henry

Henry,

I did indeed invite you to run in our masters mile...here's an outake of your response to me:

http://masterstrack.com/blog/001252.html

Congrats on your most excellent Carlsbad performance.

MF

To MF, so your meet is April 7,2007.Tomorrow?

Well I miss that one.

Henry

Henry,

I do believe that you've also been invited to the masters mile that Dave Clingan is putting on in Portland on May 12th...see attached

"Henry has also been invited to, and is considering, the Masters Invitational Mile on May 12th in Canby, Oregon. Topping the field this year will be Pete Magill, Tony Young and Kevin Paulk. Nolan Shaheed has also accepted.

A tentative entry list is posted along with other info on the web site at:

http://mastersmile.oregonathletics.org/

Anyone interested in running (open to ages 30+) should contact me at

xroads@xro.com

."

mike fanelli wrote:

Henry,

I do believe that you've also been invited to the masters mile that Dave Clingan is putting on in Portland on May 12th...see attached

"Henry has also been invited to, and is considering, the Masters Invitational Mile on May 12th in Canby, Oregon. Topping the field this year will be Pete Magill, Tony Young and Kevin Paulk. Nolan Shaheed has also accepted.

A tentative entry list is posted along with other info on the web site at:

http://mastersmile.oregonathletics.org/

Anyone interested in running (open to ages 30+) should contact me at

xroads@xro.com

."

April 28,I will a 5k in Michigan,May 12,I will run a mile in portland, June 2,I will a mile in Nashville.

The April 28, is not confirm yet,but I'm heading into that direction.

My worries now are coming down very slowly,because I'm connected with meet directors.All I have to do is to stay on the course.

Only to stay focus on training and the weight is easy to lose in which it will come down easily because my eyes is on and to listen to it.

I hope it makes sense to you.

Henry

Henry, I was wondering about when you run hills and list the minutes spent running hills, does this include downhill running, or are you running a super long hill. Do you do this similar to an interval workout, up a certain number of minutes and then down, or just run easy up a long hill?

April 28,I will a 5k in Michigan,May 12,I will run a mile in portland, June 2,I will a mile in Nashville.

The April 28, is not confirm yet,but I\'m heading into that direction.

My worries now are coming down very slowly,because I\'m connected with meet directors.All I have to do is to stay on the course.

Only to stay focus on training and the weight is easy to lose in which it will come down easily because my eyes is on and to listen to it.

I hope it makes sense to you.

Henry[/quote]

Is the meet april 28th perhaps the gena relays in hillsdale, MI?

ABQ wrote:

Henry, I was wondering about when you run hills and list the minutes spent running hills, does this include downhill running, or are you running a super long hill. Do you do this similar to an interval workout, up a certain number of minutes and then down, or just run easy up a long hill?

The 305 day of training phase II.No-minutes-warm-up + 90mhc +30mcd =120.

Let me answer your question.Once I start my stop watching,I will not stop until I finish all morning workout.That is why I'm showing you all parts of workout. warmup +hillclimbing +coolingdown equals total minutes.

Is that make any sense to you? Look what I did today.

You can see no minutes warmup why? because I was walking with my new client to the copper hill. Once I got there I start my clock I stay in the hill for 90 minutes going up and down with the total of 90 minutes.Some times going up is three minutes and also coming down.Perhaps is 2 minutes.You got it?

Henry