Henry Rono training for masters mile record. PART II

i work run and have a family wrote:

Is there some reason that you don't get a job there in town? At least one that would pay your main bills?

The 365 day of training phase II. I ran for 135 minutes starting from Copper Rd through foothills and heading north straight to commanche and make a left turn into Tramway I'm heading south to Copper Rd by this time I'm few yards away to my apts.This is my job. I'm sure you will agree with me.If not what else do you want me to do?

Henry

NYC wrote:

Henry, why don't you find a job, at least part time?

Everybody has to work, including you.

That's what all of us do.

NO! NO! I'm not part time person.I'm a full time man and I do have a job of full time.

Henry

Henry Rono wrote:

This is my job. I'm sure you will agree with me.If not what else do you want me to do?

Henry

If running was your job, wouldn't have been more serious about losing weight the last 2 months? And resting your injuries so you could advance at a faster pace? How do you honestly think you will be ready in 3 months for the world championships if things stay the way they have the last 2 months? Get serious and do what's best for you, instead of talking about it.

[quote]Henry Rono wrote:

[The 365 day of training phase II. I ran for 135 minutes starting from Copper Rd through foothills and heading north straight to commanche and make a left turn into Tramway I'm heading south to Copper Rd by this time I'm few yards away to my apts.

I heard you were limping in your 6:24 mile race this weekend. How and why would you be our running 12 miles or so today in the foothills if you are injured?

are you ok wrote:

[quote]Henry Rono wrote:

[The 365 day of training phase II. I ran for 135 minutes starting from Copper Rd through foothills and heading north straight to commanche and make a left turn into Tramway I'm heading south to Copper Rd by this time I'm few yards away to my apts.

I heard you were limping in your 6:24 mile race this weekend. How and why would you be our running 12 miles or so today in the foothills if you are injured?

Miracles do happen you know that!What else? You tell me What it is?

Henry

NO! NO! when I don't talk with you,you get piss off and you think I'm mean ass,when I'm trying to be fair with you right!

Henry

Hi Henry, hujambo ndugu yangu.I read your blog very often to get inspiration from you and to see how you (my brother) is coming along.You are a champion with a champions attitude and I think that your training,racing, and program is going GREAT. Most people don't understand that when a person trains at a high level, injuries just CANNOT be avioded and improvement is NEVER constant.We improve, then mabe get a set back, then overcome the set back and improve again and it seams as if you are right on course to reach your goals in the proper time. Keep training and the best of luck to you. Kwahery, Nolan Shaheed

Nolan- Congratulations on your Master Athlete of the Year Award!

Henry- Your job is "Ambassador of the Sport". You do that very well. Run happy and get healthy. Right!

Hujambo Shaheed

Sasa mahedello ya kukimbia yikonambna kani.wewe unedeleya mbzuri nanima sama asente sahana kwakushukiri-yakuyonana.

I say I just wanted to thank you for your comments

Kweheri yakuhonana.

Keep up on your good work one of these days we can pull it and hit it together on the one mile set up race by some meet director.But just wait for my wheels when there are ready to go.

However,I didn't know,who you were until I met you in Portland,becuase of your name Nolan Shaheed. I thought you are from Morrocco or some middle east country.Now I know who are.I was thinking who is going to be chasing this wild middle east guy around four laps running track.

Good job,kweri Shaheed.

Henry

older but wiser wrote:

Nolan- Congratulations on your Master Athlete of the Year Award!

Henry- Your job is "Ambassador of the Sport". You do that very well. Run happy and get healthy. Right!

The 366 day of training phase II.I ran 111 minutes today and it feels great.

Henry

This thread has alot to offer.It is fun reading reactions/feedbacks/advice.We have veterans runners,who are relating to their past/present and future.I do read/see healthy critisms.It sounds intriguing.Mostly,the training and running experiences are exciting.Reading about former Coaches and their coaching techniques.I didn't know much about Coach Chaplin.I see some swahili wording.What catched my attention,is the training and folks experiences in the running industry.kiriorjoe

Nolan Shaheed wrote:

Hi Henry, hujambo ndugu yangu.I read your blog very often to get inspiration from you and to see how you (my brother) is coming along.You are a champion with a champions attitude and I think that your training,racing, and program is going GREAT. Most people don't understand that when a person trains at a high level, injuries just CANNOT be avioded and improvement is NEVER constant.We improve, then mabe get a set back, then overcome the set back and improve again and it seams as if you are right on course to reach your goals in the proper time. Keep training and the best of luck to you. Kwahery, Nolan Shaheed

I was the pacer for Henry for the first two laps in his mile race in Nashville. I discovered that Henry is really a class act. After the finish, he came over to shake my hand. He posed for pictures with runners and even with their kids. Henry was gracious, friendly, and is a great ambassador for running. The Nashville crowd cheered every time he came by the stands on every lap.

About an hour after the race, we were talking about his injury and I asked Henry if I could check it out. I am not a doc, but I have some experience with running injuries. His injury is high on the outside of the upper thigh about three quarters of the way up from the knee. Henry was standing, so I could not find the exact location. It was either in the quad or the hip flexor... probably the quad. My experience with similar injuries is that you can run through them if you avoid speed and give the body time to heal. Obviously, Henry thinks he can still train. So, Henry, stay away from the track for a couple more weeks so this injury has time to heal. Best wishes, - Grady C.

This is the type of injury which should respond well to massage. Can you get a massage, Henry?

Henry, I think you are making a mistake doing all those 2-3 hour runs every day - what does it do to your conditioning? It is not a sensible way to train. The body was not designed to jog/run for that long every day - there are not enough shock absorbers in the legs to withstand that kind or exercise, even if the pace is slow.

Henry - look at Nolan Shaheed - he is older than you (I think around 58 years) and recently ran a 4:22 1500 race, which is about 4:44 for the mile.

I think if you did what Nolan did you would improve much more, compared with all those basically limited benefit/injury producing jogs up and down the hills.

Also, if you ate like Nolan, you would lose a ton of weight.

Basically Nolan just eats once a day, after his run, at around midday, and for the rest of the day and night does not eat again, although he takes in liquids.

I am not saying that you should go as drastic as Nolan, but I think you are consuming way too many calories.

You are running and exercising for 2-4 hours a day, and are still about 20 pounds over a good racing weight, this can only mean that the balance between the calories expended and the calories consumed is not set at the right level: Translation - you are eating more calories than you are burning.

Normally, when someone exercises for 2-4 hours a day, they would burn a ton of calories, even at exercises of low intensity.

You should get help from a qualified nutritionist who will look at everything you eat in a day, and then devise a plan for sensible eating, weight loss, and ultimately the goal should be to establish a diet where you can maintain a healthy weight for the rest of your life.

It looks like your metabolism is out of whack, because for 99% of the population, if they were exercising as much as you, they would be as skinny as rakes. But you are not, so there is a missing link in the puzzle.

Instead of jogging for 2-4 hours a day, you should not run for more than 60 minutes a day, and do the rest of your training in the form of 'cross training' including biking, rowing and swimming if possible. The weight loss will be much more effective that way.

I am 51 years old, and run just 3-4 days a week, between 30 minutes to 45 minutes maximum, and also do biking and swimming for 30-45 mintus 4 days a week. On that schedule, I am still able to run a 17:30 5km. I am generally in pretty good shape for a guy my age. My height is 6.2 and weight is 160-165. I also drink a lot of green tea. My main diet is pasta, rice, tofu, some cheese, lots of vegetables, olive oil, yoghurt, and many kinds of fruit. Limited meat consumption.

Ghost in Korea

christophe_moulton@yahoo.ca

you make sense. alot of sense. Henry has gotten similar advice from many people over the past few months; but he has his 'own plan'. I am starting to doubt some of thes 2-3 hours runs he's supposedly doing 5-6 days a week; because, like you said, unless he was eating like a sumo wrestler, he would be losing weight.

bottom line... wrote:

you make sense. alot of sense. Henry has gotten similar advice from many people over the past few months; but he has his 'own plan'. I am starting to doubt some of thes 2-3 hours runs he's supposedly doing 5-6 days a week; because, like you said, unless he was eating like a sumo wrestler, he would be losing weight.

The 366 day of training phase II.1 year has gone by and I ran for 111 minutes.

Henry

Henry: I've been studying this thread for the past year and at this time I'd like to make a suggestion, regarding your racing future as a Masters runner:

FORGET ABOUT THE MILE. It just isn't happening for you and can only lead to continued injuries for you. Concentrate your Masters racing on the 5k and 10k. That is where you can shine. Especially based upon this long slow running-training you are doing. That's not a miler's training at this point. Go for the 5 and 10k races. That is where you can make a mark; not the mile.

good luck.

I would agree. I am a miler because that is my best event (actually 800 is), but the risks of injury are higher, especially for older guys. Henry is a world-class talent at 5K/10K, and all of his mileage on the hills will only bring that out. Let the legs heal up, and stay out of spikes and fast paces.

observer of everything... wrote:

Henry: I've been studying this thread for the past year and at this time I'd like to make a suggestion, regarding your racing future as a Masters runner:

FORGET ABOUT THE MILE. It just isn't happening for you and can only lead to continued injuries for you. Concentrate your Masters racing on the 5k and 10k. That is where you can shine. Especially based upon this long slow running-training you are doing. That's not a miler's training at this point. Go for the 5 and 10k races. That is where you can make a mark; not the mile.

good luck.

Henry,

I always remember you & Alberto doing battle at Lehigh at the NCAA's Div I championships in '79. Being a minute behind the leaders on that course gave me a good view on what was going on up front. I hope these memories sustain you as to how good you were and still can be! Good luck!