Henry Rono training for masters mile record. PART II

1500Master wrote:

Henry,

Great to see you finally in Canby and enjoy a few warm-up laps around the field.

Keep at it, you keep me motivated.

1500Master (Matthew)

The 343 day of training phase II. 89 minutes long and easy run for this morning.

The evening section was warm up with youngsters and run 200m X 4: 40:16,39:56,39:06 and 38:41.

That was it for today.I still have that sharp pain in the hamstring,it sits there as a painful rock.

Henry

wise up Henry. Just get treatment and don't run for the next 4 days. Do you really think you are getting anywhere with that injury? Until it is gone you really can't train. And while you're at it, try dieting alittle. You don't look like you've lost any weight in 2 months.

get some DMSO, mix it with cortisone cream and let it absorb into your sore hamstring spot.

DMSO (Dimethyl sulfoxide) Roll On, 70% DMSO - 30% Distilled Water, 3 fl oz

Dimethyl sulfoxide, or DMSO, is an all natural substance derived from wood pulp. DMSO has been widely used for many years in sports medicine for a variety of problems and conditions. Since it can be used for many conditions, some say this is the aspirin of our time.

Retail: $6.95

Our Low price: $5.95

Rono fan... wrote:

Is it my imagination or are you about the same weight as you were 2 months ago in the pictures from your 1st race? Have you settled on your current weight?

Yeah! for now;however,I have to follow the Law of physics.The Law of physics tells me to take two steps forward and three steps backward to gain a better force to move forward inwardly. All you need to do is just sit back on your couch, turn on TV and watch the news.You don't want to be surprise with my good news.Just get ready so that you are the first to get good results.

Henry

I find it ironic that after all the anti nike rants Henrys tune has changed.

Henry I am reading your comeback with interest.

I think you should forget about the track work for the moment - not necessary for a 55 year old trying to get fit and healthy again - example - 200m reps in 39 seconds average - not really of great value.

1. Weight reduction is number one priority. This can be achieved through diet and a lot of cardio, not necessarily running.

Two years ago I was hardly doing any running and my weight went up to 183 pounds (height 6.2), and then I decided to go on an exercise regime, doing 1 -1.5 hours every day, using a combination of exercise bike (at the YMCA), lap swimming (usually 1500-2000m in the pool) and cycling for 40-60 minutes a day.

Within 4 months the weight went down to 160 pounds (yes a loss of over 20 pounds). And all of this through exercise, Henry. The only diet change I made was to stop drinking coke (classic). I used to average 1-2 cans a day. Now, I drink green tea instead with no milk.

So, Henry, I think you are running too many minutes per day....at a slow pace. Do less running and more cross training and the weight will come off much more efficiently. At our ages we have to cross train to stay injury free. Only super light guys with amazing diets like Nolan Shaheed can do a lot of mileage.

ghost

coach:

christophe_moulton@yahoo.ca

vomero wrote:

I find it ironic that after all the anti nike rants Henrys tune has changed.

NO! NO! They set a drap on me and no way to turn. It is the same way as 1978.You will read this in Olympic Dream no kidding.If I knew before I got to Portland non of these could been happening.You can ask Dave Cligan the meet director.When Dave says these are my friends and it has nothing to do with Nike Officials wants to give you the shoes and there are sitting there with my name on already as soon as I got in. Did you want me to turn around and leave Dave?Meanwhile here is a reporter,who he will pay for your meals tonight. I have no money with me. Did you want me to sleep hungry at night?.I had three people bending me down.The good thing I didn't drink because I was three steps a head of the game in order to avoid alcohol.I knew the big sharkes are on the way coming.

Come on guys! I get to survive this time areound.

Henry

don't worry about the past; put it behind you. (I think you have). Don't let people get you upset. If Nike 'ants to help you out, today, in 2007, then I wouldn't turn my back on free shoes or anything else either. It's a tough world out there. Help is help. I'd take it too.

relax.... wrote:

don't worry about the past; put it behind you. (I think you have). Don't let people get you upset. If Nike wants to help you out, today, in 2007, then I wouldn't turn my back on free shoes or anything else either. It's a tough world out there. Help is help. I'd take it too.

To relax....

Yeah relax! You got the feelings of a human-being.These guys don't understand that with my comeback means,I'm entering a wild Zoo where one has to be one a head of the game in order to win it.I learned a hard way, so I got to survive one way or the other right!

henry

ghost wrote:

Henry I am reading your comeback with interest.

I think you should forget about the track work for the moment - not necessary for a 55 year old trying to get fit and healthy again - example - 200m reps in 39 seconds average - not really of great value.

1. Weight reduction is number one priority. This can be achieved through diet and a lot of cardio, not necessarily running.

. . . .

So, Henry, I think you are running too many minutes per day....at a slow pace. Do less running and more cross training and the weight will come off much more efficiently. At our ages we have to cross train to stay injury free. Only super light guys with amazing diets like Nolan Shaheed can do a lot of mileage.

I certainly agree that weight reduction should be the number one priority. I don't necessarily agree that Henry is running too much. Based on his performance at Carlsbad, I think that he has shown that his running program has developed his aerobic capacity very well, but he is simply carrying far too much weight.

Of course, sometimes it is actually easier to lose weight if you are running less, because you don't have to eat as much to get through your training. If that is the case here, then maybe Henry does need to run a bit less. Again, though, I think that it's really all about w$ight reduction at this point.

I think that track workouts will continue `o cause injury problems until the weight is reduced. Although I think that Henry knows his body better than any of the rest of us, my own suggestion would probably be for him to stay away from the track until he drops some more weight and has less pain in his hamstrings. If he wants to run hard, it should probably just be on the hills right now.

I don't Henry is going to progress much further this summer, if he doesn't take a step back and let that strained hamstring heal. DMSO/Cortisone cream, ultra sound, ice, etc; can all help speed the healing process along with 1000mg of vitamin C a day; but he can't keep running on it; (at least for now in the short run). But, like others have said, it's all a moot point if he doesn't drop 25 lbs. and it does appear that he's fooling himself about that as he hasn't dropped any weight the past 10 weeks but acts like he is.

Henry, to get to the NEXT level, you must lose 15-20 lbs. I can't imagine why you have leveled off, if you are running as much as you are. Perhaps cut the mileage somewhat, supplement with some cross training and cut down caloric intake. You must have a tremendous aerobic base with almost a year of 100+ weeks. You have a problem it seems in that your metabolism has stalled out and you can't lose any more weight (seems in fact you might have gained a few pounds recently?) You must "trick" your body by changing caloric intake while keeping up the work. Try running fewer miles with more quality to get the metabolism revving. At the same time be aware of doing TOO much quality, as you are carrying too much weight. E.g.,if you can't lose the desired weight by running tons of miles, as you have been doing, do something different. (Or, as I've said before, accept the fact that you are right now a VERY GOOD masters runner, who once was the greatest distance runner on the planet!) No question about it: you will not improve unless you get the weight down, but I'm sure YOU know that. Good luck, Henry STEVE

Agree with Avocado's Number: get the quality on the hills until your hamstrings feel better. (Up) hill repeats at good effort will get your metabolism up there without much risk of injuring yourself. The track will come in handy when you have lost some weight and can handle 200-800m repeats. But you have to get to that point by dropping some weight and getting your hammy healthy again. (Can't imagine I'm giving training advice to Henry Rono!!)

right....but I think he needs to STOP right now, for 5 days and let the hamstring rest and bombard it with treatment: ice, heat, ultrasound, DMSO/cortisone cream, etc. I don't think he can really move forward until this injury is cleared up and dragging it into the summer months will only keep him from improving.

Henry,

I think your problem isn't the fact that you are training that is hurting you, but the type of training you are doing. Now I don't want to try to sound like your coach, but most milers/5000 types usually do some sort of sharpening training before hitting the track hard (Ex. Fartlick, Long Intervals, Tempo runs.) Judging from you training blogs, you went from slow distance to 5:20 and below running. Yes, you did a lot of hills, but there was no slow migration of running faster. I know you ran a few sub 5:30 mi and a 17:47 5K, but that was off of strength training. How often were you running and 4-5 mi runs or 5X1 mi? Unless I missed something, you didn't.

The problem is you did not let your body condition itself enough you run fast, therefore it hurts you when you want to do so. Your mind in conditioned what your body won't let you do. I don't know what kind of pace you do your daily runs, but it might have or still can help you running some of your miles at a faster pace and maybe shorting your base. If you ease into it, the body will adjust to it better than just going from running slow you running fast. Plus you might even drop a few pounds adding some intensity to your workout.

It seems like you have a strain on the hamstring which isn't that bad. My advise, take care of it, or it will take care of you in a bad way. I don't think now is the time to run 200's. I'm not saying don't run or stop being active, but the hammy needs to heal. Have you considered maybe jumproping, jumping exercises, or even running backwards? I know it sounds silly and crazy, but you need to do something to strengthen it. Not the good news is that you still have time before september rolls around. Maybe just do some long runs, tempo runs, some leg lifting and jumping exercises for the next few weeks. Heal it now. You don't want problems in August.

I understand how important to train and run, but it is just important to take care of yourself. Maybe your body is telling you something. Listen to it. The body is just like a Sports Car. Sometimes you have to take it hard, sometimes you have to take it easy.

We all want you to do well this year and many years to come, but you have to be smart about it.

Agree, a rest period would help a lot more than hurt. He has tremendous base, so a rest period would do wonders. Psychologically tough, but a good idea.

rono fan.. wrote:

right....but I think he needs to STOP right now, for 5 days and let the hamstring rest and bombard it with treatment: ice, heat, ultrasound, DMSO/cortisone cream, etc. I don't think he can really move forward until this injury is cleared up and dragging it into the summer months will only keep him from improving.

in my opinion he needs to get off the sauce,and lose some weight,i mean really did you see the gut on him in those pictures,get real.................

Tp Payday

You are right my mind wants to do it.But the body ca not let me do it.

Y ou hit the nail right on it.

Thanks

henry

Henry,

How are you doing now? It sounds as though you have been on a rollercoaster during the last couple of months. What are your plans for the next several months?