Henry Rono training for masters mile record. PART II

we are talking about guys in HIS age group.

Henry I train a 2:08 800m 54 yr old master. If you need help you can e-mail me at home.

prepare prepare prepare wrote:

there is no doubt that Henry can compete with the top runners in his age group, like Bell and others, IF and only IF he ever gets down to his racing weight and is thus able to move to more quality workouts. It will take time, but he can do it if he wants.

I agree with this.

Henry, I ordered a copy of your book from amazon.com. I look forward to reading it.

I want the book too. Right now I'm reading "Duel in the Sun" which doesn't portray you too nicely (at least what I have read so far). Even if it's true, I'd like to read your side of the story. You seem to have lived a fascinating life. Though you may have made mistakes in the past, you have overcome them and now inspire others with your running.

txRUNNERgirl wrote:

I want the book too. Right now I'm reading "Duel in the Sun" which doesn't portray you too nicely (at least what I have read so far). Even if it's true, I'd like to read your side of the story. You seem to have lived a fascinating life. Though you may have made mistakes in the past, you have overcome them and now inspire others with your running.

That is why I wrote 'Olympic Dream' for the world to learn about my running career perspective and perceptions.There are some significant informations about the life of runner.

You will learn something. Get one and read it whenever you have a chance.

Henry

Henry

I finished reading the book last night. The most fascinating aspect of the book is how you were able to accomplish what you did (5 world records, multiple championship titles) with virtually no support from anyone. It seems like your whole career was spent being manipulated by people you trusted. No wonder you ended up a drunk, without anything to your name. But, what was even more amazing is that you kept picking yourself up in spite of all of this adversity. The last chapter talked about you coaching, running, going to school, and working 2 jobs just so you could send money back to your family in Kenya. The persistence that you show in your training, is also how you approach life. You may be plodding along at "grandy" pace, but you're still moving. Always moving forward and never giving up is the mark of a true champion. Best of luck to you in your training and life endeavors, and I hope we'll still be hearing about you when you're breaking records into your 60's and 70's.

God Bless!

To Enos

Yes,you are the true reader of this book.You read it and understand all of them,you didnt miss anything.

My life was not easy in running world,I was used to the max.After I was dry no juices left I went to homeless and pick myself up again and here I am still moving forward in life.One day at the time.

Henry

A Pied wrote:

9-11:00 miles? For 1-2 hours a day when building a new base? VERY INTERESTING.

A 9-minute mile pace in training should produce a 7:30-per-mile race in initial competition. Perhaps the sheer volume of time makes the difference: better capillarization?

So, when condition improves, say 6-months or so later, one would expect to be going at the same effort but achieve around 7:45 pace per mile in training, which would knock one's race pace down to around 6:15 per mile.

2 or 3 cycles of this and one could project out to something like training at 6:15-6:30 per mile or so, is that idea, Henry? THEN you add the speed enhancement work.

Right?

I need to take time to answer your question though because I am a type of a person dont want to mislead you.I want to treat my profession in the right way.I respect my job.

I want to tell you that dont push too much in every day training.Perhaps two times a week in which it makes the body sore.The rest is a recovery run.Then push again.This is how you move to the next level.Build the base first as a piece of a rock to hold your muscle strength up.Every one needs that.I will get back to you later.

Henry

Hello Henry;

I just ordered your book here in Canada from Amazon. They say it will take 4 to 6 weeks to get here. I bet you could run it up here from New Mexico a lot faster than that! In any case, I'm really looking forward to reading it.

PastASPrologue wrote:

Hello Henry;

I just ordered your book here in Canada from Amazon. They say it will take 4 to 6 weeks to get here. I bet you could run it up here from New Mexico a lot faster than that! In any case, I'm really looking forward to reading it.

From here in New Mexico might take one week to reach you.I have to buy from one from the local store here in New Mexico.I know one of my friend store here they have some. I cant give you his phone number over the internet. I can give you my phone number 505-440-4806 and the E-mail

My:

Call me,then I will give you his phone number,that way you can call him directly.This is the way to get this book in one week.

Henry

txRUNNERgirl wrote:

I want the book too. Right now I'm reading "Duel in the Sun" which doesn't portray you too nicely (at least what I have read so far). Even if it's true, I'd like to read your side of the story. You seem to have lived a fascinating life. Though you may have made mistakes in the past, you have overcome them and now inspire others with your running.

I did sent you an email with phone numbers for the store here in Albuquerque,New Mexico for you to call them.I will autograph for you and they will sent it to you. I just spoke with the owner of the store a minute ago about you calling him.

Henry

txRUNNERgirl wrote:

I want the book too. Right now I'm reading "Duel in the Sun" which doesn't portray you too nicely (at least what I have read so far). Even if it's true, I'd like to read your side of the story. You seem to have lived a fascinating life. Though you may have made mistakes in the past, you have overcome them and now inspire others with your running.

I did 98 minutes + 15 minutes whirlpool was better than yesterday. I was alot betterI am recovering form the soreness.The running loop still the same.Weight training is really getting in every joint of the body.

Henry

Rono what can you run a two mile run in to day?

5000m runner wrote:

Rono what can you run a two mile run in to day?

For two mile today,I am hoping to run 15 minutes and perhaps, but not better than 12 minutes,just between these two numbers.

I am being honest to me in what me can do.It doesnt mean I dont want to do better than what I say I can.

Henry

From here in New Mexico might take one week to reach you.I have to buy from one from the local store here in New Mexico.I know one of my friend store here they have some. I cant give you his phone number over the internet. I can give you my phone number 505-440-4806 and the E-mail

My:

ronorun_henry@msn.com

Call me,then I will give you his phone number,that way you can call him directly.This is the way to get this book in one week.

Henry[/quote]

Hello Henry;

... well, I'm a patient guy ... so I am going to wait for Amazon to send me my copy (besides, it's already paid for). That will give me lots of time to anticipate all the good reading to come and enjoy the book even more. And I am going to bring the book to the World Masters Championships in Finland in 2009 for you to autograph. Is that a deal?

PastAsPrologue wrote:

From here in New Mexico might take one week to reach you.I have to buy from one from the local store here in New Mexico.I know one of my friend store here they have some. I cant give you his phone number over the internet. I can give you my phone number 505-440-4806 and the E-mail

My:

ronorun_henry@msn.com

Call me,then I will give you his phone number,that way you can call him directly.This is the way to get this book in one week.

Henry

Hello Henry;

... well, I'm a patient guy ... so I am going to wait for Amazon to send me my copy (besides, it's already paid for). That will give me lots of time to anticipate all the good reading to come and enjoy the book even more. And I am going to bring the book to the World Masters Championships in Finland in 2009 for you to autograph. Is that a deal?[/quote]

I was thinking about that while I was running this morning.The fact that I didnt run this year in World Masters in Italy,I will run in the next one.I didnt know it will be held in Finland,then I will be 57 year old boy,still can train for master mile record.

Yeah,it is a good deal.

I manage to run 77 minutes + 15 minutes dry sauna.I am still sore from stiffness of the weight exercise and last weekend relay run.Why is it takes along time to recovery from hard training and racing? I am feeling the things in my body that I didnt expect to feel.Is that what the old body do at this age? I feel as if I am bruised up in every muscle in my joints.This body feels very wierd to me.

Henry

It would be great to see you run in Finland Henry - the country of Kolehmainen, Nurmi and Viren and the country where the legend Zatopek had his greatest triumph. The country of Finland with its wonderful tradition and appreciation of distance running. You will receive a fantastic reception from probably the most knowledgeable athletics nation in the world. I bet they would love to welcome you and see you participate in a world championships. It is an excellent goal to aim for.

Hi Henry

I've been a huge fan of Steve Ovett since I was 8 years old. It was he who inspired me to start running in 1980 with his 800m gold in Moscow!

It was through his tales of the briefcase on the plane - and the 2 mile world record race - that I first heard of you. Last year I saw an article in "Athletics Weekly" about you training for the Masters Record and found this forum thread.

After a few weeks of waiting through the UK's postal strike, my copy of your book finally arrived today. Can't wait to read it - but just wanted to send you my best wishes with your training.

--Mark

To Mark

Let me know what I need to change in life. Also Authorhouse needs preview of the book after you finish read it from you, take care and stay in shape.

Henry