Henry Rono training for masters mile record. PART II

either take tomorrow off or cross train.....bike or eliptical or pool...listen to your sore legs.

ICE wrote:

either take tomorrow off or cross train.....bike or eliptical or pool...listen to your sore legs.

I will be sitting on the plane to Cincinnati cross country training camp.

You are right. Listening and meditating is great connector to the mother earth right?

Thanks

Henry

We stand in Lake Superior for 10 minutes (VERY cold) or sit in a bathtub filled with cold well water.

Amazing how it helps heal the legs.

Highly recommended, though it really is uncomfortable.

Henry,

I don't know if you heard or saw the news that was posted on letsrun.com today. Mike Long, the elite athlete coordinator for the Carlsbad 5000, died in his sleep last night.

http://www.letsrun.com/2007/mlong0718.php

Avocados Number wrote:

Henry,

I don't know if you heard or saw the news that was posted on letsrun.com today. Mike Long, the elite athlete coordinator for the Carlsbad 5000, died in his sleep last night.

http://www.letsrun.com/2007/mlong0718.php

I am in Cincinnati right now high school X-country training camp.I was not aware of this until last night someone told me.What was the cause of death?This is very sad to hear this.Mike Long has been helpful meet director for all Kenyan runners.It was my first time to meet and know him well last April in his Carlsbad meet.Such a nice person gets his life shorten. This is not fair for some one like Mike long who pours his heart in our running sports.Then all of a sudden passed away just like that. Call me later and thank you for informing me.

Henry

Henry, I've only met Mike 5 or 6 times over the course of almost 30 years, each time we spoke it reinforced my high opinion of him. Mike Long represented the sport that I signed up for. Mike Long represented the life I signed up for. He was one of the good guys. He will be missed.

toivo wrote:

We stand in Lake Superior for 10 minutes (VERY cold) or sit in a bathtub filled with cold well water.

Amazing how it helps heal the legs.

Highly recommended, though it really is uncomfortable.

The 412 day of training phase II. 30mwp + 60mhc + 16md =106 minutes.It touch in the belly and breathing;however,I manage the entire hill training as I am back on the copper hills again.

Henry

or this.... wrote:

mile run

M 55 4:40.4 Jack Ryan AUS 55 15.12.77

none of the world records are held by Americans. Henry are you an American citizen now? If so, the American records are probably easier; but since you were a 'real' world record holder for 'open' competition, you probably want the 'world' masters record for your age, too. Keep it coming! When you get to 148 lbs. there will be no stopping you! How is the weight loss coming? What do you weigh now? (please don't say 175 lbs for the 3rd month in a row or you might as well forget about this season).

You hit the nail on the spot.

I am 175 still in my bellyyyyy!!!!.

Henry

I've been out of the country the past 2 and 1/2 months and have not had access to the internet. What's going on with the comeback? How has your racing and training gone this summer, thus far? Are you still on target for the World Championships in Sept., in Italy?

update?.. wrote:

I've been out of the country the past 2 and 1/2 months and have not had access to the internet. What's going on with the comeback? How has your racing and training gone this summer, thus far? Are you still on target for the World Championships in Sept., in Italy?

The 414 day of training phase II.32mwp +60mhc + 16mcd=106 minutes.

I am not out of the country, I just got back from Cincinnati and I am back on TeamRonoHills at copper mountains.I am here in Albuquerque,New Mexico.I am also listening to this old body.

I take it one day at the time.Listen to me! I just finish the contract with authorhouse to do that alone is not easy for me. I have been so busy with new plans running around all day, when the book is out next month I have things map out.The places to be for a book signing.

What you ask me about future,it is hard to tell about my future running I know I ran this morning and I will run this evening may be and that is how my thinking can do for now.What have you?

My job it doesnt allow me to think too far ahead.Until I am well off.I hope I answered your question.

Henry

update?.. wrote:

I've been out of the country the past 2 and 1/2 months and have not had access to the internet. What's going on with the comeback? How has your racing and training gone this summer, thus far? Are you still on target for the World Championships in Sept., in Italy?

I got evening training done with good warm up for 41 minutes.400mx4: 79,76,78, and 94 snd listening to these feet and the heart.

That was it.Dont worry it is on the way coming.

Henry

HENRY: Have you ever run a marathon? Would you consider or have you considered running in one?

? wrote:

bump

The 416 day of training phase II.It looks great 122 miuntes long run this morning.

Henry

Henry, Glad to see your still out there putting in the miles.

This comeback stuff his a lot harder than folks think. Your friend Patti Dillon has been off the road more than on it because of injury/illness,sciatica being the last. Have you spoken to her recently? Young Miss Raven has been sidelined with an injury also.

Hang tough, take each day on the road as a blessing, listen to your body and get up and do it again tomorrow. Everything is built one day at a time.....there are no shortcuts!.Each day has to be faced and won before we can move on.

Best

Tom

wineturtle wrote:

Henry, Glad to see your still out there putting in the miles.

This comeback stuff his a lot harder than folks think. Your friend Patti Dillon has been off the road more than on it because of injury/illness,sciatica being the last. Have you spoken to her recently? Young Miss Raven has been sidelined with an injury also.

Hang tough, take each day on the road as a blessing, listen to your body and get up and do it again tomorrow. Everything is built one day at a time.....there are no shortcuts!.Each day has to be faced and won before we can move on.

Best

Tom

Evening section 22 minutes warm up.200m X 12:44,43,42,42,42,42,42,42,42,40,38,36.

I feel great those legs are coming up very good and not breathing so hard.Nice day for the old man.

Henry

obvious answer.... wrote:

at almost any major news stand or the magazine section of most chain book stores.

To obvious answer

Thank you

Henry

Those are some nice 200's! It looks like things are coming around for you Mr. Rono!

Go with God,

B

Pretty solid article in Runnersworld.

Sounds like you had a tough life even before you started drinking. It's tough growing up without a father figure, seems like you needed more guidance when you were younger. A different atmosphere/coach perhaps, but I don't know the whole situation.

Did you really have your teeth pulled out when you were 10? OUCH!

BD wrote:

Those are some nice 200's! It looks like things are coming around for you Mr. Rono!

Go with God,

B

The 417 day of training phase II.31mwp +91mhc +15mcd=138 minutes,I get to start all over again.Going back to the hills for longer times to get the feelings and good condioning for the high knees.

Henry