Henry Rono training for masters mile record. PART II

Henry Rono wrote:

Yes! I do look forward for Nashville June 2nd meet.It is going to be great one ulike the Portland Youth One mile race.

Henry

Hi, Henry, my name is Grady Cash. I'm a masters runner in Nashville in your age group. I'm really looking forward to lining up with you at the start on June 2nd. I remember seeing posters of you in 1979 in Italy. I couldn't read the words, but the poster showed you running through the archway of some ancient ruins with the word RONO in big letters. I remember thinking, "Wow, who is this guy?" I guess you answered that question with 4 world records that year.

My race is the 800m, so I can pace you at sub-5 minute pace for the first two laps, if you like. Sorry, but I can't hang on for the full mile... not enough hiiiillllls! Anyway, I think 5:07 is the mile Tennessee state record for M55-59, so you should have a good shot at that.

I'm also a professional speaker. You should give some thought to giving motivational speeches to supplement your income. Frankly, you don't have to have great speaking skills. You just need to have an inspirational story and a sincere delivery. We can talk about it in Nashville. I'll introduce you to my Speakers Bureau. She can suggest someone to train you. If you need a place to stay in Nashville, you can stay with me. Just let me know.

To fisky

I like your thoughts.I look forward to discuss with you more on this.I wouldn't mine giving a short at it.It will be a great thing to give inspirational speeches.This is a great suggestion from you! Thank you.

I'm hoping to bring my running feet to 5:15 or better by then.You say you will pace me to get a good shot at 5:07. The world will listen to my running voice that day and I will be on my way home free in running world.

Henry

Henry, the world is already listening to your running voice!

Peace.

[quote]Henry Rono wrote:

To fisky

I'm hoping to bring my running feet to 5:15 or better by then.You say you will pace me to get a good shot at 5:07. The world will listen to my running voice that day and I will be on my way home free in running world.

not if you are still carrying around 25 lbs of fat on your stomach. Until you get down to at least 159 lbs, it's hard to take all this 'world record', world championship talk seriously. I can't be snowed like alot of these jogger types. I'll believe it when I see a 155 lb Rono; but you aren't serious about losing anymore weight or you would have by now.

I haven't seen any pics of Henry since the mile race at 2am in the morning. Please tell me that he still doesn't look like he has a pillow stuffed under his t-shirt? I want to believe!!!

this has become the 'emperor has no clothes' thread. With all of the kings subjects telling him how great he looks.

Earl wrote:

Henry, the world is already listening to your running voice!

Peace.

Bless your heart!

Thanks

Henry

Earl wrote:

Henry, the world is already listening to your running voice!

Peace.

The 354 day of training phase II. 32mwp + 60mhc + 31mcd =123 minutes.In the copper heeell!! again to better my running and speed.

Henry

Jon Gault wrote:

The Aggies ran well under 6 pace.

The 354 day of training phase II. Evening intervals 200mx4:39.14,37.78,36.90 and last one 36.52.I try number I didn't finish it,my right quads acted up causing my to stop.The right hamstring didn't bother me at all just a little shape pain but it is a minor one, nothing to be concern of.

Henry

this is the goal and the guy to aim for. Are you doing all you can to eventually be competitive with Nolan? Are you?

Nolan Shaheed

Conducted 12.16.06 and 1.4.07

by Dan Empfield

Nolan Shaheed is 57 years old.

He has a day job, and he's a masters runner for fun. But he's not got the typical day job, and he's not the typical runner. The nature of his profession unfolds in the interview below.

Nolan Shaheed holds the world record in the 800 meters for those 50 years and older. It is 1:58.65. He also holds the world record in the mile for those who've lived at least a half-century, officially at 4:27.9, and is credited with a yet faster 50+ time by USA Track & Field (4:25.04). Also in the 50+ division he holds American records indoor in the mile (4:26.75) and in the 3000 meters (8:54.73).

In the 55+ division, he holds a variety of American records, including the outdoor 800m (2:03.8) and 1500m (4:20.76), and indoor in the mile (4:42.89) and 3000m (9:30.09). Those are the records we know of.

Most men are athletic superannuates by the time they reach Shaheed's age -- too old to exhibit footspeed. The unique eyebrow-raising athletic grandmaster is generally found racing ultradistance, not middle distance. Nolan Shaheed is a throwback. He ran times in his early fifties that would win most high school league finals, and still runs times that would win most high school dual meets. How does he do it?

SLOWTWITCH: You've been a musician longer than you've been a runner.

NOLAN SHAHEED: Yes, that's true.

ST: Above and beyond what I read in your bio, what is there to know about your early years?

NS: I'm a trumpet player of course. I'm basically a studio musician, I've been one since 1975.

ST: Does that mean if I'm cutting an R&B album, or jazz, even a pop song against an orchestral backdrop, I call you and you can play any of it?

NS: Yeah, I'll play on movie soundtracks, TV commercials, a lot of albums -- a lot of albums -- but I prefer jazz, because it's the most difficult.

ST: Is that the key to Nolan Shaheed? You're inspired by challenge?

NS: Exactly.

ST: How long have you lived in Pasadena [California]?

NS: I was born and raised here.

ST: I would guess that means Muir high school. Were you on the track team?

NS: Yes, the 1966 John Muir high school track team is considered one of the best of all time. Our pole vaulter was Paul Hegler, the then high school national record holder at 16'2", Jerry Proctor who long jumpted 26', and a 100-yard sprinter named Harold Busby, who ran 9.3 or 9.4. And there were others. We were deep.

ST: Where did Nolan Shaheed figure on that team?

NS: I was on the track team, but this is where the trumpet came in. My grades had dropped and my parents wouldn't let me race. I was so disappointed. But my trumpet teacher -- this was in 1966, when I was a junior -- my teacher said the more you run, the better you play.

ST: That sounds like a conundrum, your trumpet teacher saying you ought to run, but your parents are saying you can't. How did you resolve that?

NS: I didn't run with the team. But I kept running. I ran on my own. Sure enough, my trumpet playing improved.

ST: What was notable between those high school years and your emergence as a top masters runner?

NS: I got serious about running after college and the army. I started entering 10Ks. This was in my 20s. After my third 10K I started winning. Again, my trumpet playing got better, and also my running got better. I got hooked.

ST: But I don't notice you in race results until you were in your late 40s. It doesn't pop up in music or in running.

NS: I ran as a sub-master. My name at that time was Nolan Smith. I didn't change my name to Shaheed until I was in my 40s. I performed on a lot of records: Earth, Wind and Fire, Stevie Wonder, Count Basie, hundreds of records, maybe 50 or 60 gold or platinum records, but it was as Nolan A. Smith, Jr.

ST: How come when I go to your website, I see Nolan Shaheed the musician, but not the runner?

NS: [Laughs] I need to put something about running on there. More people know me in music than in running. There's a great camaraderie among runners, which I share, but the runners don't know about my music, and the music world doesn't know about my running. I really need to put something about running on my website.

ST: Is it odd that you live this double life, where there is such a disconnect?

NS: But no, they're very connected. Being a studio musician, you start missing a note, you're not going to get called back. You've got to be able to play country, classical, whatever is asked for, and there's always somebody willing to take your place. Likewise, I want to run well at the 800 meters, and also at 5000 meters. They're very connected. I have to practice 4 hours on the horn every day to keep my chops up. I have to run 2 hours a day to keep my running chops up.

ST: Your 50+ world record is 1:58 and change. Is that also your PR?

NS: No, not by a long shot. As a 45 year old, I ran several 1:53s, and ran a national record in 800 meters as 45 year old, and I think I had it indoors as a 40 year old, as well as the indoor 40-plus 1500 meters.

ST: As a 50 year old, how does it feel to run 1:58? Maybe that's a funny question, because you've run quite a bit faster, but it's not a funny question to most 50+ athletes, because most of them would think they'd rip every bit of connective tissue from the waist down if they tried to run sub-60-second pace.

NS: I think the reason why is that most 50-plus athletes think of that pace relative to how other 50-plus runners run. When I ran under 2-minutes as a 50-plus runner I was actually finishing in the middle of the field. I was not that happy about the race, and didn't know it was a record, and didn't think of it in those terms.

ST: About your training: What's typical in-season for you?

NS: I take a month completely off every year. That's in about July. Then I start by going long and slow. I'll run 4 miles a day, and then [the following month] 5 a day, every day, and then 6. But I take one day off each week. It progresses up from there. As of now [December], I'm running 10 miles a day. I'll finish this long, slow period when I reach 12 miles a day.

ST: That's 72 miles a week. That's big mileage, Nolan, for almost any runner.

NS: Yes, but the key is that I do it slowly. When I do it fast I don't go fast in races. I run 7-minute pace, which is relaxing and enjoyable.

ST: Do you do this on trails? On roads?

NS: As I get older I have to take care of my knees. I can't run trails much, I seem to keep turning my ankles. I typically run on the track.

ST: Then when happens after the long slow period?

I start running long intervals. Repeat miles. But then I drop the rest of my mileage. I might run 3 repeat miles, or maybe 4, depending. If it's a good year I'll start with 4, if it's not I'll start with 3. I'll run them at 5-minute pace, with 3 minutes in between. I'll eventually work up to 6 or 7 of these in a session. But on the day after I might only run 4 miles slow, depending on how I'm feeling. And on the day after that I might run 8.

ST: And this is the only speed session you'll run?

NS: Yes, but I'll start to jump in some road races. 5k and 10k.

ST: What happens after the repeat miles?

NS: I'll then go to half-miles, maybe 1000 yards. I'll see if there are any interesting indoor meets on the schedule, this is February and March.

ST: Indoor meets, that means middle distance. You'll start running these races without running race pace in your training? You don't run faster than race pace prior to racing on the track?

NS: No. It's strange, I get into an all-comers meet and I'll realize I haven't run sub-60-second pace in 5 months. But I don't seem to miss it.

ST: When I look at the master's records, I see that you tend to have them in the middle distances., 800 meters, 1500 meters, maybe 3000 meters, but I don't see you as often in 5000 or 10,000 meters. With all that mileage you do in the early season, it seems you ought to be able to get those records as well. Do you think you can get the 5000 meters?

NS: I think I can get it when I put my mind to it. Maybe this year. But I don't primarily run for that reason. I run because its fun.

ST: One final question. As you might know, Henry Rono turns 55 this February, and he well knows who you are, and what records you hold. He says he intends to get those records of yours. How do you feel about Henry Rono chasing your world records, when so many others used to chase his?

NS: Henry is a hero to me. I'm a big fan. He held three world records simultaneously, the 5000, the 10,000, and the steeplechase. I'm honored that he would take interest in my world. And, I've raced him twice before. I'd be honored to race him again. But I'd also be honored to kick his butt. [Laughs] In all seriousness, I'm a big fan and, yes, I would love to race with him.

--------------------------------------------------------------------------------

Nolan and Henry are great runners, but no one has mentioned the greatest M55 record:

M 55 1500m 4:12.5 Ron Robertson NZL age 55 set on 09.02.97

This is equal to a 4:32 mile!

Good luck on your legs recovery Henry.

[quote]ghost wrote:

Nolan eats just once a day after his training run, and then does not eat again for 24 hours. He does not feel hunger.

Studies show that low calories intake promote longevity and good health, and going by that, Nolan might live to 100 years.

He drinks a lot of water. That is enough for him.

think of how much Rono could improve if he adopted these habits instead of running 100mpw (supposedely) and still looking like he hits the all-you-can-eat buffet, every day. I hope that Henry "gets it" sooner than later.

Henry is as talented as anyone in that age group, and I believe his reports of his training. But there is no amount of talent and training that can overcome a big weight handicap. I agree that there can be no serious discussion of age group records unless he can get very close to his best racing weight. And I do not believe that one's best racing weight increases with age. If anything, the almost inevitable loss of muscle mass over the years suggests that a runner's best racing weight decreases with age. My guess is that the very best runners in the older age groups are generally lighter than they were when they were competing at a younger age.

I am not making a judgment about whether it is healthy in the long term, either physically or psychologically, for Henry or anyone else to try to reach his or her best racing weight. But it is unrealistic to expect outstanding racing results if you're carrying an extra 20, 30, or 40 pounds.

Avocados Number wrote:

My guess is that the very best runners in the older age groups are generally lighter than they were when they were competing at a younger age.

Actually, good distance runners don't lose muscle mass if fit (not much to lose!). Nolan and Ed W are the same weight as when they were 20.

Avocados Number wrote:

Henry is as talented as anyone in that age group, and I believe his reports of his training. But there is no amount of talent and training that can overcome a big weight handicap.

I agree that there can be no serious discussion of age group records unless he can get very close to his best racing weight.

It is unrealistic to expect outstanding racing results if you're carrying an extra 20, 30, or 40 pounds.

do you thinks he's 'talked himself' into thinking 'everything's ok', as it seems he is doing in his posts?

It is possible, that he has decided to just 'settle' with where he is now; traveling around to various meets to be feted as a 'former great', (and there is nothing wrong with that); but obviously given up on making it all the way back?

do you thinks he's 'talked himself' into thinking 'everything's ok', as it seems he is doing in his posts?

It is possible, that he has decided to just 'settle' with where he is now; traveling around to various meets to be feted as a 'former great', (and there is nothing wrong with that); but obviously given up on making it all the way back?[/quote]

Yes, I am starting to wonder that myself. It is almost June and he should have had his weight down to 150 lbs a long time ago and his training should have progressed much further (though the weight and injuries have held him back).

[quote]Avocados Number wrote:

Henry is as talented as anyone in that age group, and I believe his reports of his training. But there is no amount of talent and training that can overcome a big weight handicap. I agree that there can be no serious discussion of age group records unless he can get very close to his best racing weight.

I agree. It appears that Henry has 'settled' and gone as far as he's going for now. I hope he proves me wrong. I'm sure this will get deleted as anything that isn't a "kool-aid" type of ass-kissing email gets deleted. (which does Henry no good).

When all is said and done, there will be yet another 4 minute miler from several decades ago who will emerge with the 55 year old mile and 1500 records this summer

as much as I'd like to agree with you; you are wishing with your heart and not the reality of the here and now. It IS almost summer.