Henry Rono training for masters mile record. PART II

Bumpity, bump, bump, up to the top we go!

Thank you Henry for sharing your training with us:-)

This is pure gold!

Please keep us updated on your progress and as always good luck to you!

Mtn_Cat

To Mtn_Cat

"Bumpity, bump, bump, up to the top we go!"

Some of you wants to jump into training program with two legs right-away,so to speak.

Why do I have five phases of training have ask yourself this question?

Can you stick into training program of five levels?

You know you can't rush into it,you will quit before you get to all-levels.

Do you know why other-people succeed in running and others don't.

Remember it takes all those levels to reach the top of the game.

I'm in level (phase II in training) check what Lydiard mention in his philosophy of training.

You can't build a house with-out a strong foundation.Or can you build it on top of the sand could you.

So what I'm doing migh seem wierd,by putting in hills and long runs of grandy pace,I want to help young runners understand where I come from.

See you later.

henry

Henry:

I've been running grandy pace for a year now. I do 50 miles a week at about 8:40 pace. My knees don't seem to want to do more mileage than this. I don't wear a watch, but start it and leave it in the garage, then stop it when I finish. I like to record my mileage and pace for each week. I do many short hills during my runs. I am not strong enough to do very much "speed work" yet. I'm hoping to do so after I can do the 50 miles at 8:00 pace. Is this a good plan?

Hi Henry: Level II would be the hill phase which I am also doing now. I'm doing the 2 days/week of hill bounding and all the other workouts but I'm thinking about a modification to the 2 hour run on Sunday. I dont have many hills where I live but I've read in "Train Hard, Win Easy" that many Kenyans run a coninuous 22K hill near Eldoret in about 90 mins. Keino, Sang, Tanui, Heussain and yourself all ran this hill once or twice a week ( in the case of Tanui), according to the book.

I have been using treadmill training lately and am going to run for 2 hours on Sunday gradually increasing the elevation up to 10 degrees at about a 10 min. /mile pace. I tried this type of workout recently and gradually increased the incline every 5 mins. so that when I got to 55 mins., I was at 10 degrees which was very tough for me and I had to quit. I'm going to make adjustments so that I dont climb so fast at the beginning and I hope to run the full 2 hours uphill so that I end up at about 10 degrees in 2 hours.

The really nice thing about the treadmill is that you can simulate a big hill workout, vary speed and incline any time you wish.

I dont have anything close to the 22K hill that some Kenyans train on and hope that the treadmill will be a good substitute. What do you think? Thanks

To Braavo Furgi "I've been running grandy pace for a year now. I do 50 miles a week at about 8:40 pace. My knees don't seem to want to do more mileage than this. I don't wear a watch, but start it and leave it in the garage, then stop it when I finish. I like to record my mileage and pace for each week. I do many short hills during my runs. I am not strong enough to do very much "speed work" yet. I'm hoping to do so after I can do the 50 miles at 8:00 pace. Is this a good plan?"

Braavo! that pace is not too grandy pace,you are doing great!Grandy pace is 9:30-10:30 basically walking so to speak.

I did the grandy pace for 130 minutes the 52 day of phase II training.Carryng around 194.9lbs.I did 250 sit ups in the sauna and 15 minutes plus whirlpool 12 minutes.I'm getting there.Do youuuu!! seeeee!!!!my weiights! coming-doooown!!!The third day of week eight.

I think I should wait for speed work like you Braavo,you are smart!it is better for the heart and the mind less soreness and injuries you are right.You got it.

And again I'm still carrying around heavy body hard for the kneeeeeees!!!

Henry

To johnnydajogger,

You got it,even the speed is faster I know because I use to do it and it is good for the knees.I use to do it for thirty minutes by then,I was done-I used to sweat alot-easy to loose wieghts-I will get back to it-you remind now Oh! Okay.How about tomorrow at Defined-Fitness. I will try again-I will get back to you.

Thank you for reminding me.

Henry

Henry Rono wrote:

I did the grandy pace for 130 minutes the 52 day of phase II training.Carryng around 194.9lbs.I did 250 sit ups in the sauna and 15 minutes plus whirlpool 12 minutes.I'm getting there.Do youuuu!! seeeee!!!!my weiights! coming-doooown!!!The third day of week eight.

Henry

Henry:

You are doing it now! Now you know you can continue to lose 2 pounds a week. In another 2 or 3 weeks when you are under 190 you will KNOW that you can keep it up until you reach 150! Good Job!

To Braavo Furgi,

I say I'm goint to try today? Running on a treadmill speeds-up you legs,that is why I say, I will loose alot of lbs.I should do it now not tomorrow.

Thank you Braavo,

Henry

Henry:

Per say Marathon training.... 13 weeks away from Marathon?

Is it better to do 700 meters of 6 repeats of uphill running fast.

or

Running 150 meters uphill x 10

I run about 90 miles a week

sunday long

monday recover

tuesday hills

wednesday medium long

thursday threshold

friday recover

sat: regenerate

rinse repeat...

What can you recommend?

To qwami wrote

"Per say Marathon training.... 13 weeks away from Marathon?"

Can you run on week one 26 miles with-out stopping? Can you try again on week six? And the third one is the day of marathon which is week 13.

Cut your training into two in one day 90 minutes each.

Include your training rituals the one you mention and you have it,that is how I took care Chicago marathon 1n 1986 first time to run a marathon in 2:19.12 I was 26 place.

Is this your first time marathon?

henry

Henry:

Third marathon

I ran a 2:37 and my last marathon 2:30:30, I will be running the Chicago Marathon.

So a schedule would look like this ....

Sunday: 18 - 24 miles <-- Long Run

Monday:

a.m. 90 mins easy

p.m. 90 mins easy

Tuesday:

a.m. 90 mins moderate

p.m. 90 mins + 6 x 700 uphills

Wed:

11-16 miles Medium Long Run

Thursday:

a.m. 90 mins easy

p.m. 10 to 15 miles threshold/tempo

Friday:

a.m. 90 min easy

p.m. 90 min easy

Saturday:

a.m. 90 min

Rinse Repeat........ Something around that... I want to run 2:25. I can run a 31:30 10k, but just wanted to ask you, since you do know a lot about traing. Let me know if I'm getting it wrong ..

To qwami

"I ran a 2:37 and my last marathon 2:30:30, I will be running the Chicago Marathon."

You are right on it.Nothing wrong with your schedule,try to run several 10k to improve if you can do 30:30 minutes.

You will do a good job in Chicago great work!!! Good luck and stay in touch,make sure to improve your 10k.

Henry

Henry, did you ever run a marathon?

um, he just mentioned his 2:19 a few posts ago.

To dreams, reality, etc.

The 54 day phase II training.My body told to get-up there and do it as I did in 1986 before Chicago marathon,so today was La Luz Trail from 6000ft-9000ft 45 minutes up and down adds up 90 minutes.I feel no burning fires today why is that?The pace was not grandy run.

I wanted to run more but the rain and thunderffalls got me out-of the La Luz Trails.I thought I might finish-up at Defined-Fitness with Treadmills for 30 minutes,I got-up with Mbarak and other youth conversation until sun-down I save for tomorrow.It was the first time to meet these young and talk about running it very exciting good for running and motivation.

I will get there very earlly and do it right,I want to go all-the way to the top 10,000ft.

Henry

To 1000Bilt,

The 54 day of training phase II.I'm heading to La Luz Trail again today this time around I will make sure to be at 10000 ft up and down.High altitude is the essence of reducing my extra-lbs.

Henry

Henry Rono wrote:

To 1000Bilt,

The 54 day of training phase II.I'm heading to La Luz Trail again today this time around I will make sure to be at 10000 ft up and down.High altitude is the essence of reducing my extra-lbs.

Henry

Dear Henry,

I don't post here often, but have followed your thread from the beginning and want to tell you how inspirational your words have been. I am a little older than you and have been putting in the miles and losing weight as you are doing now (although I'll never run as fast). When I'm struggling up a hill and my body is complaining, I think of you and what you are doing, and it helps me push onward. I hope your run up the La Luz trail was good. And if your legs were on fire, remember what Emil Zatopek once said: "It's at the borders of pain and suffering that the men are separated from the boys". And you, Henry, are a man.

Henry Rono wrote:

To 1000Bilt,

The 54 day of training phase II.I'm heading to La Luz Trail again today this time around I will make sure to be at 10000 ft up and down.High altitude is the essence of reducing my extra-lbs.

Henry

Henry, thanks for keeping us all updated on your training. I'll be out there in a couple of weeks, and I hope to see when I'm running up La Luz trail. Keep trucking.

To the coyote,

The 54 day of training phase II,I just got back from La Luz Trail.From the bottom to the top took 180 minutes and down another 180 minutes=360 minutes I feel it straight to the bone.My hips are wracked and some pain back on my kidneys.

I was reading the rules up in the top crest saying don't stay too long,up there at 10,678ft Sandia Crest.Drink alot of water and start walking toward lower altitude.I borrow someone some water,I didn't even take with me $5 No water fountain to drink,I have no energy to run down.Now I'm thinking,I remember last time we ran up among Kenyans in 1986 and when the other guys turned around,they left me in the resturant there. I had the car keys to the BMW Ibrahim Hessein's car.

So I didn't ran down because I had no energy left they assume I was in shape I could follow them,but not.

I got stacked there until someone drove me down to the car.Ibrahim Hussein and Julius Korir had to ran all-the way to copper apts.It was along day for them that day in 1986. I was up in crest restuarant drinking beer with this guy,who ended-up brough me to the car.By the time I got home Hussein sitting at home eating and complaining,where I was,I asked him did you think I was in shape as you are?

Today those tricks didn't happen.I had wheel my body all-the way to the car and keep broughing water whenever I encounter with someone on the way down.I was seeing colors or loosing colors,but as I get water,I got one more energy for one step downward today.Someone gave me energy bar by the chris,I met alot young people walking up there with humble faces easy to talk with.They are sincere people you want water you get if you talk friendly.The La Luz Trail does that to people.

Twenty years ago is along time to try to do the same physical exercises.

That was my story today.