Henry Rono training for masters mile record. PART II

runmad wrote:

Henry Rono wrote:

New Mexico is getting humid weather too.Run when is raining that can help unless there is thunderfolds.I run when is raining sometimes,but I'm careful with lightening.

Japan is a great place for Kenyan runners now days.Humid takes alot out of your skin isn't?

Take care

Henry

I know what you mean about thunderstorms, Henry... I usually try and avoid those, too!

I don't think the humidity takes out of my skin so much; for me, it's more of a mental thing, the feeling that it's "heavier" outside with the high humidity.

By the way... when are you planning to go into Phase III?

To runmad.

To launch to phase III, has been pain in the quads and hamstrings.This is where the top gears that burn 25 lbs in this Henry Rono body.When these gears are hook up right you can see me flying like a rocket in the road racing and the mile masters record.How is that sound,about right?

Heal the quads and hamstrings HENRY RONO!!!!!! TO MOVE FORWARD!!!!!!! TO LEVEL THREE.

Henry

Henry:

Yo.

Would you advocate that runners begin their training by doing easy endurance runs of 2 hours right at the start?

Henry Rono wrote:

To runmad.

To launch to phase III, has been pain in the quads and hamstrings.This is where the top gears that burn 25 lbs in this Henry Rono body.When these gears are hook up right you can see me flying like a rocket in the road racing and the mile masters record.How is that sound,about right?

Heal the quads and hamstrings HENRY RONO!!!!!! TO MOVE FORWARD!!!!!!! TO LEVEL THREE.

Henry

Great post, Henry! That sounds about right to me. Please take care of your legs, and we're all waiting for "Rocket Rono!"

Henry:

Would you advocate that runners starting off should do two hours a day at an easy (Grannie) pace, as you have?

Thank you.

Ahaaaaa wrote:

Henry:

Would you advocate that runners starting off should do two hours a day at an easy (Grannie) pace, as you have?

Thank you.

Ahaaaaa:

Conditioning is the main thing first.Expecially on phase I.This is how to develop running from snail pace to Ostrich running.

Henry

Thank you, Henry.

enjoy your trip back to KENYA, Henry.

Ahaaaaa wrote:

Thank you, Henry.

The 387 day of training phase II. I ran for 130 minutes it feels too old in the knees, expecially quads and no problems in the hams. The beer belly is sticking out again.I don't know why? Oh! well! What the hectic.I will work on it.

Henry

Henry,

Just saw today that you are doing a comeback into running. I was in high school when you had the 5k/10k/SC WRs.

I did a comeback at age 39 and am doing another now at age 46. At 39, started with a 6:57 mile at 190 pounds (no real running training for over 10 years) and ran 4:57 at 162 pounds after 6 months.

There really seemed to be a direct relationship between my mile time and my weight. Also, my injuries became a lot less frequent the lighter I got. Here are some ideas that helped me:

1. Go for 1 or 2 serious "weight loss days" a week instead of a constant restrictive diet or something. Have a cup of coffee in the morning and so some really low intensity activity all day and then run an easy workout in the evening before having a single light meal after the workout. Goal here is to burn a nice 1500 - 2000 calorie deficit (should amount to about 1/2 a pound). Ease back into a normal diet the next day, without overdoing it.

2. Try something like Ultimate Cleanse or some other cleansing program/product. I'll leave the details for you to research on this one.

Best of luck on your comeback!!!

Henry: we haven't really had a detailed update in awhile. Have you lost any weight the last month? Are your leg strains healed yet? Have you been able to advance your training progress and speed or are you still stalled-out, as you appear to have been for a couple of months now? Be honest. Is the Masters World Championships still in your plans for Sept? Do you have to have a qualifying time? What benchmark have you set for yourself to achieve, before you decide if you are ready to compete in that World Championships? I would assume that you will be running the 5k or 10k in that race based upon your training and results the past few months? (if you go). Sorry for all the questions, but your fans are hopeful and pulling for you.

Henry, i havent been following this whole thread. i have just read bits and pieces.

other than weightloss and form, could you briefly explain why you have done such a long period of pure-aerobic work??? isnt the goal to eventually set the master mile record?? why dont you think its ok to move to speed right now???

im sorry i havent read through this entire thread, but im confused about why you are doing so many long runs and why you havent move to a different phase of training. please briefly tell me so i fully comprehend this thread and your quest to achieving the master mile world record.

thanx.

-the430miler

he's building the biggest base in history. If you stay in the base, mileage phase forever, then you never have to actually race. He's builiding a 2 year base first; all the while still weighing 175 lbs.

Only on letsrun can a 4:30 miler question one of the best runners in history. Henry Rono can and will break any record he wants.

the430miler wrote:

...please briefly tell me so i fully comprehend this thread...

-the430miler

That explains it all.

To rono fan

To answer your question.

Do you know it is hard to put a yoke across all our shoulders to put it together?

When I do the yoke across all of us,I will know we are in moving forward steps.Otherwise I am still going forward two steps and back three steps searching for the lost rhythm until I brake through.

I hope I get your question answered.

Henry

Henry is saying: yes, my leg problems are still holding me back;

yes, I still weigh 175 lbs and haven't lost any weight in the past 2 months;

no, at the rate things are going, it doesn't look realistic to figure I can lose weight, get healthy, run some fast times and be ready for the World Championships in Sept;

yes, I will most likely run the 5k and 10k in serious meets. A sub 5 minute mile is still light years away from where I am now. Maybe next year.

and lastly, as long as I am not weighing at least, 150 lbs, don't expect anything else to happen as far as my masters racing career is concerned.

but, I am still coaching, motivating, running when I can and moving ahead.

it sounds like the "summer of Rono" has turned into the "lost summer of Rono" as far as the comeback and racing is concerned. too bad....it can still happen...it's up to Henry. All we can do is cheer him on and hope for the best.

In other words....nothing has happened....I had 2 steps forward, then 5 steps back the past couple of months. It is up to ME to get it done. Whether I will or not, who knows.

translator for Rono... wrote:

In other words....nothing has happened....I had 2 steps forward, then 5 steps back the past couple of months. It is up to ME to get it done. Whether I will or not, who knows.

NO! NO! I mean that is how it works. One makes the move two steps forward,then three steps backward.The point is that,I'm searching my old ways running talent if still there in the joins and hipps.You got it!Do you know what it takes?It takes a yoke across our neck like oxens and pull it together,like the way oxens ploughing a wheat farm.

Comeback if you didnt get it

Henry