Henry Rono training for masters mile record. PART II

Ran at WSU wrote:

There is a rule of thumb of 2s per mile per pound which would put him almost 2 minutes faster without the weight. I tend to the conservative side when speculating about "potential" times so I say 1s per mile per pound or about a minute faster. It's just a guess though.

I'd say it is closer to one second.

Henry, will you have anybody helping you with the pace at the Hillsdale 5000m? This affects our prediction.

heliotrope wrote:

Henry, will you have anybody helping you with the pace at the Hillsdale 5000m? This affects our prediction.

I'm running with college kids.You can them as pace makers.

Henry

believe that the deciding factor on whether Henry will destroy records or just get tantalizingly close will be how much weight his stubborn body is willing to give up. He may be able to drop to 145 or his body may refuse to give up another pound. Looking at the photos of him I think he has a lot more hope than I did a couple years ago. -quote-

yes, it might not be as easy as one moves toward their optimal weight, esp as we age; but if the body needs energy to survive and you cut back your eating/calories; it WILL give up the fat! As much as Henry is running you have to really question how much he is eating/drinking on a daily basis. It sure doesn't sound like he's cut back much. We all want to see him healthy, happy and 150 lbs, running FAST! He's in our thoughts and prayers daily! But the bottom line is: it has to come from HIM.

these guys were as young as 40 and up.

2007 KANSAS RELAYS

EIGHTIETH ANNIVERSARY

University of Kansas -- Memorial Stadium - 4/18/2007 to 4/21/

Event 15 Men 5000 Meter Run Open

================================================================

World: W 12:37.35 2004 Kenenisa Bekele, Ethiopia

American: A 12:58.21 1996 Bob Kennedy, Nike

Kansas Relay: K 13:40.35 1980 Kipsubai Koskei, unattache

Name Year School Finals

================================================================

Finals

1 STEVEN SCHOON UNA 16:11.39

2 JASON LEE UNA 16:16.51

3 CLEY TWIGG UNA 16:56.23

4 SANTIAGO MORALES UNA 17:03.95

5 DAVID HANSEN UNA 17:04.50

6 HARRY SWARTZ UNA 17:10.88

7 GREG SPENCER UNA 17:20.12

8 JEREMY ZIMNEY UNA 19:16.88

9 FRANK ALEMAN UNA 19:33.13

10 ROB RYAN UNA 19:50.72

11 JACK UHRIG UNA 20:01.76

12 BRIAN DEVINE UNA 20:54.40

13 YAEL ABOUHALKAH UNA 20:54.61

14 WESTON SANTEE UNA 21:29.17

15 JEFF BEHRENS UNA 21:42.11

16 OWEN MORRIS UNA 23:00.56

17 LEE GIRARD UNA 23:39.40

18 DAVID WINSLOW UNA 24:11.80

19 CARLOS RODRIGUEZ UNA 24:22.43

20 BRANDON HERNANDEZ UNA 24:32.74

21 DAVID CHERRY UNA 25:44.78

22 CODY WALKER UNA 27:14.07

23 MATT PETERWORTH UNA 29:37.60

24 TIMOTHY STANUFFER UNA 29:39.90

heliotrope wrote:

Henry, will you have anybody helping you with the pace at the Hillsdale 5000m? This affects our prediction.

The 320 day of training phase II. A long run throughout foothills I make a left turn on commanche, another left turn on Tramway agian left turn on copper plus right turn and I was on my Apts.

Oh!Boy! It is a tiring run that took me 140 minutes.I'm really sore from massues on hamstrin and too fast losing weight.I think I iced alot plus too much pressure on massages.It is really nap no feelings to that area.

Henry

Hello Henry!I think you can run sub 17.30 in michigan if the hamstring is ok!Perhaps you can rest a day or two before yhe race.Good luck johan

johan wrote:

Hello Henry!I think you can run sub 17.30 in michigan if the hamstring is ok!Perhaps you can rest a day or two before yhe race.Good luck johan

Johan,

Thank you for your advise. By the way I did sent you

brown old T-Shirt

You did say what I had in exactly mind at the same time stretches is necessary in a day or two before the race.

Henry

johan wrote:

Hello Henry!I think you can run sub 17.30 in michigan if the hamstring is ok!Perhaps you can rest a day or two before yhe race.Good luck johan

The 321 day of training phase II.At 4:am P90X strength training for 56 minutes Team Rono Gym. After, I took a nap for few minutes.By 8 am I'm on Team Rono Hill. 30mwp + 60mhc + 18mcd =108 minutes.

I feel great and it seems like my strength training is gaining the ground.My right hamstring is feeling a lot better.I have been icing it until there is no pain in it.

Henry

johan wrote:

Hello Henry!I think you can run sub 17.30 in michigan if the hamstring is ok!Perhaps you can rest a day or two before yhe race.Good luck johan

The 322 day of training phase II.Team Rono Gym 52 minutes Chest and Back strength training execise for upper body is great.

Henry

Henry Rono wrote:

johan wrote:

Hello Henry!I think you can run sub 17.30 in michigan if the hamstring is ok!Perhaps you can rest a day or two before yhe race.Good luck johan

The 322 day of training phase II.Team Rono Gym 52 minutes Chest and Back strength training execise for upper body is great.

Henry

The 322 day of training phase II.Team Rono Hill in 24mwp + 62mhc + 20mcd =106 minutes.It feels great. I'm physically and mentally getting ready for race in Hillsdale GINA Relay meets on Friday April 27 5k around the track.

Henry

Henry Rono wrote:

[Henry

I'm physically and mentally getting ready for race in Hillsdale GINA Relay meets on Friday April 27 5k around the track.

Henry[/quote]

you're not going to sprint the straights and jog the curves are you, like you did in that 5k prelim at the NCAA Meet?

Rono fan... wrote:

Henry Rono wrote:

[Henry

I'm physically and mentally getting ready for race in Hillsdale GINA Relay meets on Friday April 27 5k around the track.

Henry

you're not going to sprint the straights and jog the curves are you, like you did in that 5k prelim at the NCAA Meet?[/quote]

I will know when I get there,I'm taking one day at the time.Yeah! it is a good thing to do.

Henry

I'm going with the 17:30 also, I'm very worried about the nagging hamstring. I'm not as old as Henry (only 50), but I know how long little things like that can take to heal.

I've found that the hot tub is the best way to get the blood flowing into the injured areas. So, whenever I can get near one I turn it up as high as it will go and stick my legs in to heal all the foot, knee and muscle problems that I can.

The 323 days of training phase II.24mwp +64mhc +25mcd =113 minutes.Yeah,you are right nagging hamstring brings some wierd feelings and controlling the pace as it is expected.I take it one minute at the time.the foot,n=knee and muscles problems are the things never occured when I was young.Now I'm learning about my body.I think after all of these I should graduate with a doctoral degree of physiological feeling the pain of the weight loosing.

Do I make any sense at all?

Henry

Henry, you always make sense.

When are going out to Michigan?

Henry, you always make sense.

When are you going out to Michigan?

Avocados Number wrote:

Henry, you always make sense.

When are going out to Michigan?

To Avocados Number

I'm leaving on Thursday morning run a race on Friday night.

April 26 and run April 27.

Today my leg feels great;however, there is that small spot pinching me like a sharp needle,it is a sign of healing up ,I heard.And I know it.I will tape it down in training or slow down for tomorrow and run nothing on Thursday. Warm up good on Friday morning.And before the race,then get ready and hit it as the race comes.I'm sure the running song will be as Carlsbad three weeks ago.

What do you think?

I think that you should keep your strides 'short' in your race and not sprint at the end, so as not to make the irritated hamstring into a pulled or torn hamstring, putting you out of training for a month! Take care!