Henry Rono training for masters mile record. PART II

Rono rules... wrote:

Henry: what's going on with the comeback? I expected to see you in racing results this summer, but it seems that this thread has been 'quiet' the last couple of months. How about an update on things, for your fans?

The 401 day of training phase II.61 minutes morning section.

Evening section 25 minutes warm up.6x300m:61,61,60,60,59, and 59 seconds.

They say, I look great. My quads and hamstring didn't act up.I am please with my training today.There is a light at the end of a tunnel.

Henry

The 402 day of training phase II. warm up for 40 minutes.

Intervals 200m x 8:39.00,38.94,39.03,38.54,39.36,39.48,38.84 and 36.96.

That is it.

Henry

nice workout, Henry. Let us know tomorrow how the legs feel. I hope they are just a little sore, but not hurt.

rono fan.... wrote:

nice workout, Henry. Let us know tomorrow how the legs feel. I hope they are just a little sore, but not hurt.

The 403 day of training phase II. I did slow recovery run for 142 minutes.I am so stiff from the head to my tail.

Hips and quads hamstrings are the worst in stiffness in the body. I believe too much lactic acid lock up in the allover the body and I hate to sit in sauna because it strip me out of energy.Perhas massues can do the job.

However,the intervals is the measurement stick of my running.I cant wait to do it again. It takes care of my head and the body.

Henry

good job Henry. Be careful and listen to your body. rest when you need to. I think changing your workouts around was a good idea. You had gotten as far as you were going to get with those slow, 2 hour runs. Your base endurance is good, now! If you can just lose 20 lbs, along with your hill running and interval training, you will make headlines again!

rono fan.... wrote:

good job Henry. Be careful and listen to your body. rest when you need to. I think changing your workouts around was a good idea. You had gotten as far as you were going to get with those slow, 2 hour runs. Your base endurance is good, now! If you can just lose 20 lbs, along with your hill running and interval training, you will make headlines again!

You say exactly what I had in my mind, while I was running thanks for your ecouragements.

The people around me now can also see what you are seeing.

The light at the end of a tunnel.

Henry

rono fan.... wrote:

good job Henry. Be careful and listen to your body. rest when you need to. I think changing your workouts around was a good idea. You had gotten as far as you were going to get with those slow, 2 hour runs. Your base endurance is good, now! If you can just lose 20 lbs, along with your hill running and interval training, you will make headlines again!

The 404 day of training phase II. 36mwp +60mhc + 20mcd =116 minutes.

I feel great as you say,"listen to your body,"

Thanks

Henry

Henry,

The team was excited to see you this morning. You inspired them for the last 6k climb to the finish of our long run.

Hope all is well with you.

Henry Rono wrote:

The 403 day of training phase II. I did slow recovery run for 142 minutes.I am so stiff from the head to my tail.

Hips and quads hamstrings are the worst in stiffness in the body. I believe too much lactic acid lock up in the allover the body and I hate to sit in sauna because it strip me out of energy.Perhas massues can do the job.

Henry

I mentioned this as a recovery tool back in the first installment of the Henry Rono thread, but I'll offer it again.

After a hard interval workout, I would urge you to try ice baths instead of saunas. The athletes I work with have used these for the last 12 years, and we swear by them. Your legs will feel so much better afterward.

yes, Henry....try the cold/ice baths on the legs after a hard session, where you KNOW that your legs got 'beat up' pretty good. You will feel MUCH better the following day. Try it!

giancarlo wrote:

Henry,

The team was excited to see you this morning. You inspired them for the last 6k climb to the finish of our long run.

Hope all is well with you.

You guys look great that is why I wanted to join you so bad.I feel good to run with you guys but I will be very slow,you guys running so fast.

Take care.

Henry

pre841 wrote:

Henry Rono wrote:

The 403 day of training phase II. I did slow recovery run for 142 minutes.I am so stiff from the head to my tail.

Hips and quads hamstrings are the worst in stiffness in the body. I believe too much lactic acid lock up in the allover the body and I hate to sit in sauna because it strip me out of energy.Perhas massues can do the job.

Henry

I mentioned this as a recovery tool back in the first installment of the Henry Rono thread, but I'll offer it again.

After a hard interval workout, I would urge you to try ice baths instead of saunas. The athletes I work with have used these for the last 12 years, and we swear by them. Your legs will feel so much better afterward.

Surely I agree with you,but I am lazy to do it.You remember I did that in Carlsbad and I ran great.Every time my legs are beat up I ice them up to cool it down and rearrange the muscles fibers to go back to normal fiber from inflamation.The scares tissues needs regroupping for better recovery and function right!

Henry

Henry

Did you ever consider translating your talents into something beyond running after all these years? What would you like to do, if you could?

DaveW wrote:

Henry

Did you ever consider translating your talents into something beyond running after all these years? What would you like to do, if you could?

Three things:

(1)Write training manual

(2)Teach exercise science

(3)Motivational speaker.

And finally become the owner of International Sports Institute

Henry

DaveW wrote:

Henry

Did you ever consider translating your talents into something beyond running after all these years? What would you like to do, if you could?

The 405 day of training phase II. This morning long run from my house is 5800 ft to the hills 9000 ft for total 142 minutes.That get me right in the belly I can feel the burn running through inside synovial joint membrane.

It was up! upper onto uppest hills and my quads were going through hard time lefting up and getting use to different terrains.I thought that was a good gift for today Sunday morning exercise for me.

Henry

pack your legs in ice bath

right on..... wrote:

pack your legs in ice bath

For how long?

Henry

you won't be able to stand it for very long....do it for about 15 minutes, but you'll probably have to take your legs out several times as the ice numbs them. It is hard to take....lol...

right on..... wrote:

you won't be able to stand it for very long....do it for about 15 minutes, but you'll probably have to take your legs out several times as the ice numbs them. It is hard to take....lol...

The intervals of 15 minutes right,I have it on now.I can feel the communications of the nourons responding to each other very calmlly.

Henry