Henry Rono training for masters mile record. PART II

To pre841

Were you able to get a copy of 'Olympic Dream' while we are thinking for the next up coming race?

You need to have something with you that comes along with great stories.Order one for yourself, I will autograph it for you.Or do you have one already?

Henry

I haven't yet, but will get one for myself as an early Christmas present. Did you end up using any of the photos I sent you from the 1979 XC race at Lane Community College? I look forward to reading it and passing it along to my school's library so my student athletes can read it as well.

I am not sure,but each chapter has a photo that goes along with the story.There were some limites for the photos to put in the book.Salazar and I in April 1982 Eugene,Oregon 10k a nice photo finish.That should bring good memories about Eugene Oregon;however,most of them are about rising up in 1978, then going down to homelessness and rising and rising up again.You will like it.

Henry

Hi Henry; I read your book last night. It's really great.

Thanks K

maser58 wrote:

Hi Henry; I read your book last night. It's really great.

Thanks K

Yeah! keep on enjoying the book.

Today run was 90 miuntes + 15 minutes weight exercise + 15 minutes of dry sauna.

Henry

Hey, Henry: What's with all of the long, slow running still? Seems like you've been doing it now forever on this comeback. Are you ever going to move to something faster and ever going to race again? (seriously)...not just 'do races as a celebrity' without really competing or running fast. I ordered your book. Good luck to you! I hope you run fast and race fast again; but, I know that is a huge commitment, mentally.

just wondering.. wrote:

Hey, Henry: What's with all of the long, slow running still? Seems like you've been doing it now forever on this comeback. Are you ever going to move to something faster and ever going to race again? (seriously)...not just 'do races as a celebrity' without really competing or running fast. I ordered your book. Good luck to you! I hope you run fast and race fast again; but, I know that is a huge commitment, mentally.

Yeah,you hit the nail right on it!Celebrity as I am takes a huge preparation. A very heavy mental readness and to get there,you got to take a big changed in environment,the surounding is one of the key factor that slows my running feet.However,to get quick feet,it takes a boarding school program,where they offer a formula for physical-fitness set of training.What, I am using now is just mere formula of physical fitness, it is out dated,but it can keep me going forawhile.

For now just keep reading the thread until see some changes that I am looking for.It is not going to be hidden,it is going to be out in the open.

Henry

This is why I asked Henry two weeks ago what his training pace

is. My current and past experience is that you automatically progress with lots of distance training and your pace drops as this happens. As the pace drops, you can start doing some moderate intervals.

neutrino

neutrino wrote:

This is why I asked Henry two weeks ago what his training pace

is. My current and past experience is that you automatically progress with lots of distance training and your pace drops as this happens. As the pace drops, you can start doing some moderate intervals.

neutrino

The day of a mental training which takes 15 minutes running on a dreadmill + 15 minutes steamroom.I have to listen to this body through some ritual mediations brings back those running memories.

I agree, Henry; it's time to 'ramp it up' and start moving your training toward shorter and faster workouts if you are to have any hope of competing at a high level, next spring and summer; which all of us surely would like to see. It is going to take you a few months as you transition; so there is no more time to waste. It's not like you don't have the time. The time you are spending on all of this long, slow jogging could be cut down substantially as you move into faster workouts. Good luck! Rono Rules!

Look at this-this morning is 60 minutes + 15 minutes dry sauna + 5 minutes steamroom.This is how I prepare my head it is not so much of a physical strength.It begins in the mental strength.It is planning the right seeds in the head.That is what I mean by mental training. Less mileage in the feet, more power in the head.Do I sound about right?

Who cares about weight? Henry Rono used to win races with bigger beer belly.I dont worry about the weight.I worry about the seeds in the brain.Is it the right one? I got to have the thirst to running.This is what I am looking at it now as we speak.

Henry

This morning was great for 85 minutes + 15 minutes dry sauna.I had alot power my knees was not as bad as yesterday.I believe I am healing up so well,I didnt feel I am 55 years old today.I felt as 25 years younger today.

Henry

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[/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.

Henry[/quote]

Hello Henry!

Well, my copy of Olympic Dream arrived today. I am very anxious to begin reading. And don't forget ... you are going to autograph it for me in Lahti, Finland in 2009!

I did my 70 minutes + 20 minutes made tired all day.

Henry

This is the thought for the day.

Are you ready for one mile record in the next five months?

I think I will feel good at the age 56 coming up soon.What do you think or do I sound going too fast?

Henry

Henry Rono wrote:

This is the thought for the day.

Are you ready for one mile record in the next five months?

I think I will feel good at the age 56 coming up soon.What do you think or do I sound going too fast?

Henry

Hello Henry;

I am deeply engrossed in your book. Based upon your most recent races, most readers of this thread would doubt your ability to break the mile record over the next 5 months. But I just read chapter XVI, "The Most Meteoric Comeback In Track History". I was astounded! I had no knowledge of that meet in Finland (where you were lapped 2 1/2 times in a 5,000). To rise above that and set a WR 3 months later is, quite frankly, totally unbelievable.

I say "Go for it!" This is my thought for the day.

I did my 92 minutes up in the copper hills put me to nap for more than 90 minutes and when I got up I felt as fesh as new person.Now I can think clear and face my daily assigments.

Henry

PastAsPrologue wrote:

I am deeply engrossed in your book. Based upon your most recent races, most readers of this thread would doubt your ability to break the mile record over the next 5 months. But I just read chapter XVI, "The Most Meteoric Comeback In Track History". I was astounded! I had no knowledge of that meet in Finland (where you were lapped 2 1/2 times in a 5,000). To rise above that and set a WR 3 months later is, quite frankly, totally unbelievable.

Yes, the big message for me from the book is that a world record-holder and champion athlete who has had mixed 'luck' with coaches and usually chose to do his own thing, *probably* knows how to get himself in shape!

I mean... doing hill repeats "with increasing intensity and almost complete abandon" for 45 minutes before taking on Salazar in Eugene??!!!!! This is someone who runs with his instincts for the sheer joy of motion. He'll break records again -- but only when he feels ready. The book reinforces this: Henry's worst times were when Kenyan officials and many other individuals who wanted a slice of his glory and money-earning capacity were pressuring him to perform when he didn't want to.

I think a lot of us following his training on these pages don't realise that Henry being the type of runner he is, has to wait until his body tells him it's ready before he moves on through the various phases he has to go through.

Sometimes it's got frustrating for me because he seemed to be "stuck" on his version of base training. I forgot that a lot of this training involves going up and down the side of a mountain; he's not running easy laps round a football pitch. He will be SO strong next year!

Henry -- thanks for writing the book and for so many valuable lessons.