Henry Rono training for masters mile record. PART II

Here you go, Henry: results from the age 55-60 Masters 5k championship event. Will you be in this race a year from now? I reconize the name Reid Harter. If I recall he was a successful distance runner from Oklahoma and later the SMTC.

M55 5000 Meter Run

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55 USATF: * 16:27.1h James O'Neil

Name Age Team Finals Points

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1 84 Bernhard, Tom M55 Fremont, CA 18:18.88

2 972 Price, Roger M57 Piscataway, NJ 18:26.36

3 330 Doolittle, Bobby M57 Greensboro, NC 18:35.29

4 796 *McGlynn, Mike M56 Jackson, MI 18:41.04

5 826 Mendat, Randall M58 Charlotte, NC 19:47.46

6 976 Prizer, Kent M56 Collegeville, PA 20:39.58

7 779 McCaskey, Patrick M57 Lake Forest, IL 27:27.14

-- 511 Harter, Reid M55 Boise, ID DQ Interfere

Did you ever hear anything from WCU Henry? They still have not named a coach as best I can tell. Let us know, you deserve the job.

GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

HENRY!

To WCU Job????

Did you ever hear anything from WCU Henry? They still have not named a coach as best I can tell. Let us know, you deserve the job.

I have International Sports Institute training me,that is my new job now.I'm training me with my ISI.

After WCU job is not there to offer me a job.

Henry

Hello Henry,

You may have already answered this in an earlier Q & A session, but with the faster mile being your goal for when the dreaded lbs. come off later in the year, will you venture into 3k, 5k, and 10k races to get the needed strength (fast tempo) soon and then develop your mile turnover later?

I have just finished an injury "time-out" for me this Summer and plan to do a quick mile in six weeks. I use 5k and 8k races for my long Tempo work and later will use All Comer (400, 800, mile) for faster workouts headed to a quicker race later. Curious about your thought process on this?

Fortunately, I haven't gained any additional weight to shed heading into races later. Good luck with your motivational workouts.

tony

Henry Rono,

I am pretty sure my high school coach ran with you at WSU. his name is darrell lee. he was an 800 runner and a pace setter. he always tells us storys of his days in college and what he learned from you and the other african runners on the team. i was wondering if you remembered him.

Henry: care to commment on those results from the 55-60 year old divion at the Masters Championship meet, from last week? I read the temp was about 95 degrees, so I'm sure it impacted the times. I think you can win that next year.

To schrabgrab,

I can't recall well,who is? He is black American,who went to coach in Seattle,Washington? I can't recall well.

Henry

Henry,

I will do some hills too next week.

The hills will make the quads strong and the knees will hurt less

Am i getting this right?

More USTAF Masters Results...

M55 800 Meter Run

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USATF: * 2:06.83

Meet: # 2:08.07 2004

Name Age Team Finals Points

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1 1108 Shaheed, Nolan M57 Pasadena, CA 2:10.24

2 1059 Salazar, David M55 Cedar Crest, NM 2:14.86

3 508 Harper, Turran M55 Southfield, MI 2:17.66

4 584 Jackson, Robert M56 Cornelius, NC 2:19.27

5 998 Regan, Shawn M56 Minneapolis, MN 2:21.74

6 796 *McGlynn, Mike M56 Jackson, MI 2:22.80

7 376 Fallen, Jim M55 Albuquerque, NM 2:26.78

8 188 *Carter, Michael M57 Unattached 2:29.93

____________________________________________________________

M55 10000 Meter Run

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Name Age Team Finals Points

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1 84 Bernhard, Tom M55 Fremont, CA 37:32.10

2 511 Harter, Reid M55 Boise, ID 39:13.32

3 1217 Taylor, David M56 Corvallis, OR 39:41.70

4 976 Prizer, Kent M56 Collegeville, PA 42:49.50

-- 299 De Witt, Mike M55 Kenosha, WI DNF

-- 1129 Sidney, Steve M57 Piedmont, CA DNF

____________________________________________________________

M55 3000 Meter Steeplechase

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55 USATF: * 10:59.2h Ken Carmen

Name Age Team Finals Points

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1 1217 Taylor, David M56 Corvallis, OR 12:00.58

2 1305 Weiner, Robert M59 Accokeek, MD 15:39.75

____________________________________________________________

The 1500 is run today.....

---Braavo

no he was white and had reddish hair. i think he only ran for a year or two while you were at WSU

To Van,

"I will do some hills too next week.The hills will make the quads strong and the knees will hurt less

Am i getting this right?"

No doudt! You are right! I did that this morning you know yesterday I had to the top my head the feeling burning fires pains around my knees.

Guess what! today in the copper hills I was lighter in the weights and I did 35mwr+76mhr+19mwd=130 minutes.The hill repeats I had more minutes to strengthen the knees.

I'm feeling great now. I'm ready for the second evening run today.The 64 day of training phase II. Day one on the week 10.Hill repeats takes time to do it.The elite runners like Mbarak came by and try to avoid it but I force them to run through the hill.They didn't do the repeat as I was doing it,I told them this is good for my beer belly as it strenghten the quads.

Henry

USTAF 1500 results....Look like the most quality event of the whole meet...

M40 1500 Meter Run

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USATF: * 3:50.85

Meet: # 3:54.32 2003

Name Age Team Finals Points

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1 546 Hinton, John M44 Chapel Hill, NC 4:08.99

2 686 Landis, Scott M42 North Wales, PA 4:19.81

3 1354 Yorges, Christophe M40 Eugene, OR 4:21.80

4 1362 Zook, Rodney M44 Hutchinson, KS 4:22.41

5 651 Killeen, Sean M41 Richmond, VA 4:23.70

6 920 Palumbo, Peter M40 Swansea, IL 4:27.04

7 8 Affleck, John M42 New York, NY 4:31.98

8 842 Miskimens, David M40 Ellensburg, WA 4:34.68

9 1364 Brown, Preppy M44 Unattached 4:35.94

10 1164 Spada, Stephen M41 Charlotte, NC 4:38.12

11 915 *Ozawa, Takeshi M41 Bowling Green, KY 4:43.03

12 969 Poulos, Ted M44 McLean, VA 4:56.72

13 583 Jackson, David M44 El Paso, TX 4:59.21

-- 968 Potter, Michael M44 Brooklyn, NY DNF

M45 1500 Meter Run

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USATF: * 4:00.53

Meet: # 4:02.40 1992

Name Age Team Finals Points

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1 905 *O'Driscoll, Conor M45 Rye, NY 4:15.50

2 932 Paulk, Kevin M46 Portland, OR 4:16.29

3 1118 Shields, Charles M47 Abington, PA 4:18.89

4 880 Nearman, Steven M46 Alexandria, VA 4:20.26

5 6 Adkins, Jeffrey M45 Granite Bay, CA 4:27.88

6 643 Keleher, Todd M48 Burlingame, CA 4:28.00

7 952 Pineo, Stuart M45 Columbia, MD 4:31.38

8 192 Carver, Mark M46 Nashville, TN 4:32.82

9 251 Conradt, Robert M46 Portland, OR 4:35.22

10 13 Allen, Mac M49 Austin, TX 4:36.83

11 254 Cooper, Stephen M45 St. Louis, MO 4:38.47

12 311 DeSantis, Bobby M46 Clearwater, FL 4:38.82

13 1285 Ward, William M49 Lynwood, CA 4:39.66

14 771 Mayes, Jesse M49 Dunwoody, GA 4:40.33

15 363 Ellison, Edward M45 Needham, MA 4:40.89

16 665 Kollars, Steven M47 Sacramento, CA 4:41.83

16 272 Cullinane, Jeffrey M47 Hampton, NH 4:41.83

18 809 McLaughlin, Terenc M45 Spotsylvania, VA 4:47.83

19 1052 Rudiger, Dale M49 Charlotte, NC 4:49.26

20 231 Cleary, Mark M47 Rancho Santa Margar 4:50.88

21 253 Cooper, Keith M47 Ballwin, MO 4:58.72

22 531 Heidbreder, Peter M46 Dunwoody, GA 5:00.95

23 337 Drumright, Elliott M49 Evergreen, CO 5:02.42

24 1282 Walls, Vincent M47 Cleveland, OH 5:03.97

25 1131 Sigmon, Alan M46 Hickory, NC 5:24.74

26 1073 Scheer, James M49 Charleston, SC 5:47.56

27 130 Braschwitz, Eric M49 Cary, NC 6:40.57

-- 721 Lindsay, Jeff M47 Tulsa, OK DNF

-- 733 Lucas, Albert M46 Tampa, FL DQ

M50 1500 Meter Run

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USATF: * 4:05.8h

Meet: # 4:19.66 1998

Name Age Team Finals Points

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1 912 *Ortiz, Jorge M52 NY, NY 4:22.09

2 1035 Rodiez, Tony M50 New Berlin, WI 4:24.92

3 208 Chantry, Stephen M51 Williamsburg, VA 4:28.80

4 1029 Robinson, James M52 Rochester, NY 4:30.19

5 704 LeBlanc, Gregory M51 Charlotte, NC 4:35.22

6 10 Albo, David M50 Boulder, CO 4:40.93

7 1022 *Robbins, Frederic M51 Unattached 4:41.56

8 159 Burno, Joseph M52 Mitchellville, MD 4:41.97

9 561 Houar, Michael M50 Forest Ranch, CA 4:43.14

10 515 Hartshorne, Thomas M52 Ithaca, NY 4:44.30

11 35 Astrachan, Owen M50 Chapel Hill, NC 4:49.25

12 405 Fulmer, Hobson M50 Eastpoint, FL 4:50.45

13 380 Feather, Neil M52 Atlanta, GA 4:51.73

14 173 Caldwell, Scott M51 Evansville, IN 5:18.05

15 1359 Yunck, Frederick M53 Ann Arbor, MI 5:37.19

M55 1500 Meter Run

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USATF: * 4:20.76

Meet: # 4:25.24 1986

Name Age Team Finals Points

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1 1059 Salazar, David M55 Cedar Crest, NM 4:40.49

2 450 Gorman, Jim M57 Palo Alto, CA 4:44.92

3 1293 Washington, Larry M55 Rockville, MD 4:50.92

4 972 Price, Roger M57 Piscataway, NJ 4:52.76

5 645 Kelly, Kevin M55 Waleska, GA 4:54.46

6 384 Fields, Karl M56 Greensboro, NC 4:57.68

7 796 *McGlynn, Mike M56 Jackson, MI 4:58.16

8 511 Harter, Reid M55 Boise, ID 5:00.02

9 934 *Payne, Tim M56 Unattached 5:02.18

10 998 Regan, Shawn M56 Minneapolis, MN 5:18.29

11 1148 Smith, Jay M57 Chapel Hill, NC 5:28.64

12 1009 Rich, James M58 Asheboro, NC 5:33.00

13 158 Burleson, Joseph M59 West Hartford, CT 6:26.30

M60 1500 Meter Run

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USATF: * 4:32.09

Meet: # 4:41.50 1991

Name Age Team Finals Points

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1 248 Condon, Frank M64 Chico, CA 4:47.61

2 763 Mathes, Stan M60 Fond du Lac, WI 4:47.98

3 133 Brittain, John M62 Alexandria, VA 4:58.24

4 722 Lindsley, Frederic M61 Grand Terrace, CA 4:58.71

5 936 Pearsall, Bryan M60 Westbury, NY 5:04.19

6 494 Hampton, Jim M60 San Francisco, CA 5:06.58

7 120 Boughter, James M62 Colorado Springs, C 5:06.78

8 190 Carter, Richard M62 Snellville, GA 5:18.66

9 1322 Wilcox, Joe M63 Seattle, WA 5:45.84

10 729 Lough, Tom M64 Murray, KY 5:47.54

11 1215 Talib, Salih M61 New York, NY 5:59.19

12 1121 Shirley, Graeme M60 San Diego, CA 6:00.09

13 683 Lada, Tom M60 Raleigh, NC 6:10.34

14 1114 Shenk, John M63 Sarasota, FL 6:23.03

nice to read...but the target for Henry, next year at this time is strictly the 55-60 div., only. One has to wonder where are all the 70's stars....I guess they aren't running masters races?

It was rough conditions. 98F and 97F plus high 80-90% humidity. Sauna-city slowed things down quite a bit. But check out the M45 800 race.

man, that is horrible conditons for young, world class, non masters runners, under 40, let alone those between 40 and death.....I am surprised no one had a heart attack or heat induced stroke....I assume they had para medics on site. The idiot meet organizers should have run the distance races either early, before 11am or in the evening. But, I'm sure they were probably under time and scheduling constraints, too.

To Rono watcher,

The 65 day of training phase II.The hiiiill! repeats 40mwr+60mhr+20mwd=120minutes.

The copper hill is putting my training back in the days when I was in kenya Gilgil Barracks in 1970s, now called Rono Hiiill!!

The hill will hook-up my knees joints, streghten quads that would kill the beer belly,knock-down fatty-acids junks and my running rhythm will rise.I will get my speed at the copper hiiiiill.

How is that reads?

Henry

KP wrote:

It was rough conditions. 98F and 97F plus high 80-90% humidity. Sauna-city slowed things down quite a bit.

Rono watcher wrote:

man, that is horrible conditons for young, world class, non masters runners, under 40, let alone those between 40 and death.....I am surprised no one had a heart attack or heat induced stroke....I assume they had para medics on site. The idiot meet organizers should have run the distance races either early, before 11am or in the evening. But, I'm sure they were probably under time and scheduling constraints, too.

It was a sauna-city to be sure.

73 degress and 93% RH is very nasty.

85 degrees and 69% RH is very nasty.

95 degrees and 41% RH is very nasty.

97 degrees and 80-90% RH didn't happen.

Charlotte weather August 3-6

8/3 7:00am 73' 93% W30, M70 5000

8/3 8:45am 81' 77% M50 5000

8/3 10:30am 87' 68% M30 5000

8/3 5:15pm 94' 49% W 800, M 800

8/4 1:45pm 95' 41% M3000sc

8/5 7:00am 74' 91% W30, M30 10k

8/5 2:30pm 86' 64% W30 800

8/5 3:05pm 87' 63% M30 800

8/6 7:00am 73' 93% W30 1500

8/6 7:35am 73' 91% M30 1500

8/6 1:00pm 85' 69% W30, M30 4x800

To Malmo,

I was not ready for that weather,I'm glad I didn't show up.

Where is another meet this seasion before December? After I drop 20lbs for sure.

Henry

In December you are most likely looking at road races or X-C, with indoor track starting in January. (or outdoor in California).