Henry Rono training for masters mile record. PART II

bulldog35 wrote:

Henry- I know you ran 17:47 at Carlsbad in April. I was wondering what your recent race times have been at various distances of late?

Thanks

Ever since,I have not reached that standard of 17:40s again.I am hoping to get there soon.The injuries have been preventing me to get to that level again.Remember, I had quads and harmstrings injuries.So, I have been running around between18:30s-19:30s minutes.

The way I was running this morning I can feel. It is coming around once more.

I did 93 minutes + 25 minutes dry sauna.

I have strong plans to knock-down weights in December.I want cut 10-15lbs fats in the belly/ribbs. It sits there in these meats.I will get it out of there in 30days watch me doing it.

Henry

Training system for an athlete to lose weight:

Monday: am - 40-45 minutes jog. pm - 45-60 minutes exercise bike, good rhythm

Tuesday: am - 40-45 minutes jog. pm - 30 minutes jog, with last 15 minutes at a good pace.

Wednesday: am - 30 minutes jog. pm - 30 minutes jog

Thursday: am -40-45 minutes. pm - 45-60 minutes swim

Friday: am - 30 minutes easy. pm - 30 minutes easy

Saturday: am - hill work, total 60 minutes

Sunday: 'brick session' - 45' jog, 45' bike, 45' swim

Diet: Every day, your diet should look like this.

Breakfast: 2 slices of toast, honey, green tea, and boiled egg.

Lunch: Salad - cucumber, tomatoes, carrots, with olive oil and pepper. Two slices of wholemeal bread, with 25 grams of cheese or ham, or tuna. Dessert - orange and banana

Supper - Plate of spaghetti - with onions, tomatoes, garlic, and a little parmesan cheese. Dessert - apple and yogurt. You may substitute the cheese with tofu.

10pm - snack: fruit, and bowl of muesli, with banana.

Throughout the day: Drink water, green tea, the occasional beer. If hungry, snack on fruit, or have a bowl of natural muesli with soy milk.

Henry: If you follow the above, you will lose weight and run faster.

Ghost in Korea

Henry- After 15 weeks of straight solid workouts I took

M-F of this week off and just watched my diet closely and I have leaned out and lost weight. As I have gotten older I have been more wise about taking breaks even when I am healthy and because it is a controlled break I felt more control of what I consumed

I will be 40 soon and I ran Carlsbad in 18:40 in April and ran 38 flat for a 10K last thursday followed by 3 11 mile runs Friday, Saturday, Sunday. My body told me to rest for a week so I consciously took the week off. I am running a Marathon in early January.

Btw- I am 5-11 and in Feb 06' I was 223 pounds and in june of 06' I was 204 when I ran a 5k in 22:45. In June this year at 192 pounds I ran a hilly 5k in 18:22. Last Thursday I was 188 pounds when I ran 38:00 for a legitimate 10K. I am 185 pounds this morning and I still have some belly fat to lose as well. I believe at 172 pounds I can run 16:45 for a 5k. That's what I am shooting for anyway. Anyway, sometimes taking breaks and just focusing on diet can bring you to your goals as quickly if not quicker feeling refreshed than training through with risk of injury.

Your task inspires me, for we have similar goals! Thanks for your posts!

Bulldog35

You seem to know your steps and I am routing for you.I look forward to run with you in Carlsbad this year.

My morning run was 72 minutes + 20 minutes dry sauna.

I can feel it,it is on the way coming.

Bulldogs keep up the work and the life becomes easy for you.It is in the chemistry of physiology is where the dark and light is at;however,make the right turn to the good light.This is what you and I are doing now.

By the way did you get Olympic Dream book?

Henry

ghost

Thank you for your advice.When someone train hard as you and I do,this is how an athlete go through in life.We athlete suppose to live with simple and cheaper food not too expensive.

You are right stay on the course,but dont forget to buy that book 'Olympic Dream' by henry rono.

henry

This morning was exercise weights andry sauna for mental preparation,thus help not only my focus in classroom work. Also internal nerves, regrouping inside muscles and to mount the body elements.

Henry

this will help your mental, physical and internal well being. Fast for 1 day a week, where you drink nothing but alot of water. Just one day a week. Try it.

this is a great thing to do wrote:

this will help your mental, physical and internal well being. Fast for 1 day a week, where you drink nothing but alot of water. Just one day a week. Try it.

You just said what, I had in my mind.Why?Because I was thinking I can handle what say now.My phyiology is way better than 6 months ago.I have completed 18 months since, I anounced my mile comeback.My mental, physical and internal well being is ready for what you are saying.

Thanks

Henry

Henry: did you like running indoors meets, back in the 70s and 80's?. Like you, (I'm 54), most indoor meets in those years were on the portable, 10 lap to the mile board tracks; not the nice, 200m tracks of today, that are actually faster then most outdoor condtions due to wind,and the elements-for distance races). Will you run any indoor meets as a Masters competitor?

I loved running indoors back in college and post college too.

Are you ready for me when the indoor meets takes place in the near future?

Henry

yes. if you can get 'race ready' by mid February, I'd love to see you in some indoor meets. Quite a few indoor meets have a masters race or 2. How you would check to see where those are, I don't know. Good luck to you!

Hawaii wrote:

Henry: who do you like to win in the BCS?

Would that be nice, isnt it? I'm gearing up and putting more nuts and screws in the joints and to learn how to run around the field.

When I get there I will have my wheels rolling around that small indoor track.You get my point? Let us get the ball rolling.Am I right? Or Do you have anything else in mind?

Call me when you have a chance one of these days.

Henry

chairman of the boards. wrote:

yes. if you can get 'race ready' by mid February, I'd love to see you in some indoor meets. Quite a few indoor meets have a masters race or 2. How you would check to see where those are, I don't know. Good luck to you!

Yes,the Chairman of the boards,my workout today went so well for 90 minutes + 20 minutes dry sauna.I am right on the target.

The rhythm of running is back in the scheducling for upcoming year of 2008.I look forward to get in one of your indoors meets.

By the way remember also to plan out for my book signing and sports coaching clinic in separate days or the same day.

Henry

chairman of the boards. wrote:

yes. if you can get 'race ready' by mid February, I'd love to see you in some indoor meets. Quite a few indoor meets have a masters race or 2. How you would check to see where those are, I don't know. Good luck to you!

This morning was 48 minutes + 22 minutes dry sauna.

That takes care of morning section.I will do three section three times a week from then on because I am getting close the season and time is money.

Henry

The Chairman board of directors,this guy must be one of running rivals way back in 1970s and 1980s.

I just wanted to let you know my training is going up.I put in 58 minute + 20 minutes dry sauna.This is my day-to-day training rituals.Going back in the days,you know what I mean.You got my point.

Have a nice day.

henry

Good morning Henry,

Heading off to run Masters XC Nationals in Ohio this weekend. The course is going to be sloppy and challenging. Not my best environment. Would have been nice to see you there. There would have been much love from the 600+ Masters attending. Some great photos of you running at WSU xc meets come to mind!

Maybe next year.

Good luck in your quest for that "very elusive" speed in '08.

tOnY

Hi Henry; Good talking to you last night. The chairman of the boards. I'm wondering if that's Eamonn Coghlan. He was an amazing runner indoors. He ran against John Walker in 1981 up my way. His nickname was "chairman of the boards".

Cheers K

Hola Henry,

You should consider the USATF National XC race in San Diego February 16. 8K for us Masters. 4 loooooops of 2K.

It would be good to see you again.

1500Master