The 90 minutes run +15 minutes weight training for adductors/abductor and strenghtening the quads. The 15 minutes sauna comes later before rinsing the entire sweats.
Nowadays it becomes so enjoyable because it is so quiet and peaceful training.This is the way to listen to my entire body.The five senses works together in great harmony.
Henry
did you ever lose that extra 25 lbs you were carrying all spring and summer or are you still 175 lbs?
rono fan.... wrote:
did you ever lose that extra 25 lbs you were carrying all spring and summer or are you still 175 lbs?
When I was in Oslo,I did lose up to 165lbs.But when I got back, I pack it up to between 172-180lbs ,which is very normal here in the USA.I have to have to protect my skin.But no big deal anyway,and dont worry about it.I have it under control.
Henry
rono fan.... wrote:
did you ever lose that extra 25 lbs you were carrying all spring and summer or are you still 175 lbs?
The 90 minutes plus 15 minutes sauna gives me 177lbs today.
I feel I can run again this evening my body tells today because of short recovery less food intake,mentally strong and the body can hold up for it.yeah!!! why not!
henry
Henry is stuck at this weight (170) because of flaws in his diet. There is no other way to explain it. The problem with running every day for 2-3 hours as Henry is doing, is that it may induce hunger, and I suspect that Henry is overeating, because otherwise he would lose weight with all that jogging.
I hope Henry loses more weight but it seems difficult at this time.
Ghost in Korea
ghost wrote:
Henry is stuck at this weight (170) because of flaws in his diet. There is no other way to explain it. The problem with running every day for 2-3 hours as Henry is doing, is that it may induce hunger, and I suspect that Henry is overeating, because otherwise he would lose weight with all that jogging.
I hope Henry loses more weight but it seems difficult at this time.
Ghost in Korea
I can lose if I want to. No big deal.Are you really ever know what it takes to lose weight? I know when and how to do it.
What are you talking about?
henry
quit kidding yourself Henry. You wouldn't have carried 25 extra lbs of fat all through the spring and summer, now fall, if you thought you 'could lose it anytime you wanted.' That is obviously not the case. You missed alot of big races all summer because you are still a long way off from really being competitive. The sooner you lose the weight, the faster you will run, the fewer injuries you will have, etc, etc, etc. I think you keep the weight on as an excuse because you really don't want to test yourself and put it 'all on the line'. There is a reason, deep in your heart and soul for this; you have to get it out and get rid of it. I am pulling for you.
Okay,I will add 15 more weight will that work for you or you will be confuse more?Because you keep talking about my weight, which is a personal product.I have to have it.Do you know what it takes to unlocked that door?
It is a different door of window of opportunity.I dont want to discuss about it now.I have a special key for that window of the door to be open.Just pay no attention of my weight Okay? and you will be fine!
Thanks
Henry
Today on Sunday my prayers came out very good.I did 118 minutes from Copper Rd through foothills make a loop and head north, all the way to commanche Rd make a left turn. I am on Tramway another left turn and head south down to Copper Rd make the last left turn, I am back home that wasnt too shabby. I can feel in my left hipp and across sight of my right head.
I think these new feelings I have now in the body and no knee problems is because of orthotics that are balancing my entire body.
At the gym it cost me 20msa +20msw +12mwh =52 minutes.
I am sitting here and eating grapes.
Henry
Henry,
What kind of training did you do when you were 14 or 15 years old? What do you think of the up and coming Kenyan Edwin Cheruiyot Soi?
The_Big_Mazungo wrote:
Henry,
What kind of training did you do when you were 14 or 15 years old? What do you think of the up and coming Kenyan Edwin Cheruiyot Soi?
I was a soccer player and running around as a fool in the middle school.
Henry
Henry , my brother. Jambo !!
I agree , your weight will do what it will do. I am training toward Sacramento 2011. Spokane in August of 08 is one of the many places where you will shine next year.
I played soccer for the first time in a few years last week. I played in running shoes ( not one of my smarter decisions ) and my legs hurt for three days. It was a "good hurt" though.
Keep looking to the right place for strength. You continue to inspire ! You are doing well , and you're doing good...I'm proud of you. Asanta sani.
Your friend , Chase
Purple Man wrote:
Henry , my brother. Jambo !!
I agree , your weight will do what it will do. I am training toward Sacramento 2011. Spokane in August of 08 is one of the many places where you will shine next year.
I played soccer for the first time in a few years last week. I played in running shoes ( not one of my smarter decisions ) and my legs hurt for three days. It was a "good hurt" though.
Keep looking to the right place for strength. You continue to inspire ! You are doing well , and you're doing good...I'm proud of you. Asanta sani.
Your friend , Chase
Purple Man
I got your voice mail this morning on my cell-phone, after running for 117 minutes +15 minutes steam-room.
Yeah I did run in Oslo a mile for 5:21 minutes and also the 5k on the following day.I didnt do good in 5k.I was tired,Like you say my shape will come next year. You are right and mature on this.
Henry
The_Big_Mazungo
Your question about up and coming Kenyan Edwin Cheruiyot Soi.I have no answer for that one until later when my belly is full.I can't answer any question with an empty stomatch.I have no brains to think.
This morning 101 minutes along foothills.
I am taking a nap getting ready for the next run.I started yesterday to do two runs a day from then on.
Henry
The second run in the evening is 47 minutes + weight exercise on the quads + 20 minutes sauna.
It is great evening sun-down unlike morning sun-rise;however,it is good for the lungs.
Henry
Henry: what are your racing plans this fall and winter? Any big meets? Are you close to racing fitness? You've been training quite a while now.
interested observer wrote:
Henry: what are your racing plans this fall and winter? Any big meets? Are you close to racing fitness? You've been training quite a while now.
I believed there is one race going on in California October 21 5k.
They contacted me as soon as I was back from Oslo three weeks ago;however,no more words heard ever since.
I am mentally and physically preparing for all the strength,so that I am able to handle racing and the book singning that will be going on at the same time in the near future.
I am very busy person since I got back from Europe few weeks ago.Did you have something in mind for me?
Henry
No, I am not a promoter or race director, just a Rono fan that wants to see you out there in top shape again, racing with the top masters in your age group. I know that it is 'easier said than done', but I'm hoping you can make it all the way back to top racing form. (if that is your goal). If not, that's ok, too; as long as you are healthy and happy.
Henry; Sounds like everything is really coming together. Are you finding the second run hard to do or is it helping
you get ready for racing in the future. Looking forward to the book. K
The morning run is 115 minutes. I am having breakfast then take a nap.I am behaving and training hard both mentally and physically.
I hope by next month, I will start working on quadecips to relearn long strides.I want to move up to phase III.
Im using the weight exercise for quads now every evening training.
Henry