Henry Rono training for masters mile record. PART II

For what its worth, I have a slightly different angle. Find a career outside athletics, seek a better diet, less volume of training, more rest/off days, higher quality of training, supplemental exercises, and fewer races. The result might be a better life balance.

Ghost of Igloi

good point. He seems to be putting his 'whole life, heart and soul' into this comeback and it is obviously creating alot of stress, injuries and out of control eating, (probably due to stress). A more balanced life with running as "one main component" might be the better path and show better results, eventually.

I find this post very interesting, but I question if this approach is in Henry's best interest. Who am I to say?

Henry,

I recently was able to drop a few pounds that seemed to ride along just fine despite a couple years of pretty good mileage volume - weight can be very slow to leave, and too quick to come back to us. Mileage doesn't always burn it off like it should.

Runners often neglect the upper body, however the muscles are your metabolism. I found that when I regularly work my upper body, my metabolism is another level, or more, higher than normal. The burn takes place locally. In other words there is probably no fat on my legs, it was in the upper body, till I burned it off. I bet you are the same.

The beauty of this is that you don't need any money for it to work well for you !

Do a set of pushups. Flip over & do a set of something for your core, such as 20 or 30 situps or obliques (situps to the sides). You can find plenty of core exercies on the web. Then do another set of 10 pushups or so. Alternate back & forth for about 10 minutes, or until you feel you have worked it sufficiently. After you get used to the pushups for a week or three, finish your last set by elevating your feet, maybe on a stair, or a chair, or a bed. Do a set or two like that to finish you off.

This will do for your upper body what our running does for our lower body, which is to increase the demand of the muscles. This is an increase in metabolism, which burns fat really fast, and you will be surprised you didnt try it sooner. I would think you'd see nearly immediate results based on how often you can do these exercises. You should see a difference in your hunger even the first couple times you do this. Then it is up to us to control our added hunger and caloric intake. We know we have to mentally shut down our hunger in order to achieve what we need; weight loss. It's okay to have a little bit of protein afterwards, for example some yogurt. It is also interesting to see how little calories one actually can train on. Fool around with that for a while, especially when you are not healing up an injury.

I got the opportunity to meet Henry at the recent track meet in Nashville and ran with him on Sunday morning. (Henry, I'm the little guy with brown hair)

This message is directed at the posters offering Henry advice. One thing that he has made clear on this thread and I felt having met him, is that he is his own man. He has his methods and beliefs, and he is sticking to them.

So, while all the advice about training, diet, and jobs are well intentioned, it is redundant. Henry is going to go about it his own way. His Carlsbad experience shows that the runner is still in there. We wish him the best, and while his methods may be out of the mainstream, the proof will be evident in six months.

Henry, I wish you the best, it was thrill to meet you, remain true to yourself, and keep your life in balance for you and your family.

[quote]Paul S wrote:

while his methods may be out of the mainstream, the proof will be evident in six months.

yeah, that 6 months seems to be getting pushed out further and further. At this point, I'll believe it when I see it. If you check back through the threads you'll see that he easily should have been at 150 lbs by now and hopefully running much faster times. Even though I am becoming more of a skeptic at this point, I am still hoping and praying for Henry to succeed; in running, health, weight and employment.

Henry you had us at hello - now show me the tummy! Kwan - yeah Henry that's your word. Some dudes might have the 'coin,' but they will never have the 'kwan.' It means love, respect, community, and the dollars too. The entire package. The kwan.

Take off the pounds and the seconds will follow.

This will no doubt get deleted within 5 minutes as any post that isn't some sycophant telling Henry how great he is and how he can do no wrong, always does; but here's my 2 cents.

priorities

1-job-employment-means to pay bills

2-health-stop running for a week, get treatment, get healthy

3-lose weight

4-train sensibly for a 55 year old guy (even if he is HR)

5-stop kidding yourself and get real about all of the above.

well said and all true

rono fan... wrote:

well said and all true

The 367 day NO!NO!NO!NO!training today.I heard all you guys say.

My future in the next few months is going to be wonderful.I know which musles are not launching level III.That is why I have the injury on hamstrings and quads.

This coming monday from June 11-June 16,2007.I will be having one week training camps in here in Albuquerque,New Mexico.I'm sorry I didn't plan earlier;howeve,I'm putting this because I have alot of high school runners coming over and they are paying $350 for each person.

Monday at 7 am and 5 pm

Tuesday 7 am and 5 pm

Wednesday 7 am and 5 pm

Thursday 7 am and 5 pm

Friday 7 am and 5 pm

Saturday 7 am one run

We will have eleven runs in this training camp.

After morning run we will have breakfast together and talk about training. In the evening we will run together and perhaps we can eat together or not.It is up to you.

Tell me what can you pay yourself for this one week training camp program?

Call me,you know my phone #s or come over on June 11-16.

Henry

the camp sounds great. You will be a great inspiration to the campers!

rono fan... wrote:

the camp sounds great. You will be a great inspiration to the campers!

Oh! Yeah! come over. We can work together for real.

Henry

I've been wanting to add my two yen for a long time, but I wanted to wait until I read all of both threads before I did so.

First, this has to be one of the best threads ever. Of course, it doesn't hurt that HENRY RONO himself is writing on it -- with Patti, Nolan and others contributing. What might even be more impressive (and refreshing) is the generally positive tone of the thread... too few threads on Let'sRun can boast of that these days, unfortunately.

Second, I've never met Henry, but from all accounts it sounds like he's quite a remarkable man -- not only for the way he has gotten his life back, but also for the way he interacts with the masses, a la Boston Billy (a number of posters have called Henry a "running ambassador" -- no argument here). Henry has even asked us for advice! Whether he takes it or not is obviously up to him, but how many other world record holders have the -- for lack of a better word, humility -- to ask for advice?

Third, Henry has inspired dozens, if not hundreds of us with his trials and tribulations, myself included. Whenever a run isn't going well I think of this thread and Henry "running with the wind in his face," and the run suddenly gets a lot easier. Thank you, Henry.

Fourth -- and it may just be me -- it seems like there is some conflict in Henry's running. While I have no doubt he is totally serious on that mile record, many posters have said that he should focus on the 5 K (based on Carlsbad) or the 10 K (based on his mega-milage). Some posters have said that his training should be more geared for the mile -- less quanity (perhaps maxing out at 70 mpw), more quality. And here, as I see it, is the conflict: no doubt Henery knows what he needs to do (DUH!), but Henry first and foremost has to R-U-N. Fish have to swim, birds have to fly, Henry has to run. I hate to go cliche here, but Henry is an artist and his training is his canvas... it's who he was, is and will be.

Finally, I want to ask Henry about his book. Are you still waiting for photos? I sent an e-mail to Author House, and the woman who replied (sorry... I can't remember her name) said something to the effect that they were waiting to hear from you. As you know, there are a number of people waiting for the release.

Thanks for listening, keep up the good work Henry, and good luck with the camp.

To runmad

By the way I just finished. I like your input it adds up alot motivation in my part and in that I completed 128 minutes seven minytes faster than what I did on monday.

The 368 day of training phase II.starting from copper Rd going through foothills heading north up to commanche turn left onto Tramway than turn another left head south upto copper Rd where I started and it was 128 minutes.

Coming south was long strides hipp extention and I can feel in the high knees lefting the sharp pain inside the quads itching up and compromising with hamstrings and it is in the lines of listening very carefully.

Henry

Henry:

I'm honored that I could motivate YOU. Please take care of your legs.

How is registration for your camp going?

runmad wrote:

Henry:

I'm honored that I could motivate YOU. Please take care of your legs.

How is registration for your camp going?

To runmad

I didn't answer your last question about the book.Yes, the photos are finished ready to be publish and there are 25 photos. All of them cost the whole world monies. Forget about the money for publishing the entire book.That is why it has taken along time to put things together is because of money that I'm trying to pull it from all the directions.I have been crying for help until, I pulled a muscles trying to make money in running and to get my book on the market.

Thanks runmad, it has been my pleasure chatting with you.

Stay tune by June 15,2007 I'm hoping it is the final date and by next month you have "Olympic Dream' book on your lap.

Henry

Henry

Henry

runmad wrote:

Henry:

I'm honored that I could motivate YOU. Please take care of your legs.

How is registration for your camp going?

The 369 day of training phase II. I ran for 124 minutes.Starting copper Rd through foothills heading north and following the same route in which I turn on Commanche Road onto Tramway and head south.There then to copper where I began,it was 124 minutes.I feel great and I have no complaining about this old body.

I made alot of old folks along the way and they were granking in rhythmatic pace to proof their joints are really better shape as I'm.I asked, What are they trying to accomplish in this kind of exhusting pace of a running? They say,"To get the good feelings for good health." I say, "You are right on the money.Keep up the good work."

They are really wheeling, so well to point,you can not believe it.

Henry

this guy sounds crazy no wonder he sucks now

If you continue to do what you what you allways do,you will continued to get what you allways get.Time to let him go and set him a drift.