Henry Rono training for masters mile record. PART II

Henry,

Congrats on dropping some weight. You've been patient, and your hard work is paying off. I've dropped about 20 pounds since I started running again in late March. Amazing how much better I feel even at a heavy (for a runner) 180 pounds.

I predict big things for you in 2008!

-Tedjo

Tedjo wrote:

Henry,

Congrats on dropping some weight. You've been patient, and your hard work is paying off. I've dropped about 20 pounds since I started running again in late March. Amazing how much better I feel even at a heavy (for a runner) 180 pounds.

I predict big things for you in 2008!

-Tedjo

Are you the guy I met this morning at the gym? Because you told I have drop some weight since we met last March of 2007 before world cross country in Mombasa,Kenya.

Henry

Tedjo wrote:

Henry,

Congrats on dropping some weight. You've been patient, and your hard work is paying off. I've dropped about 20 pounds since I started running again in late March. Amazing how much better I feel even at a heavy (for a runner) 180 pounds.

I predict big things for you in 2008!

-Tedjo

Running is great for 64 minutes this was not too shabby.Running through foothills in this cold weather gives great condition for upcoming races. This is morning section.

Henry

Morning section run is 75 minutes + 28 minutes dry sauna.

I like the cold air in the foothills.

Henry

The second section is 30 minutes run + 30 minutes dry sauna.The physical body appearance of a runner is on the way coming. Six more months to come, I will have it together.

Henry

Good Morning Henry!Do you have any competition in future?Johan

johan wrote:

Good Morning Henry!Do you have any competition in future?Johan

I am making phone calls as we speak to meet directors.I want to run next month,if I find a race across the America or around the world.

Do you have one for me someplace?

Henry

johan wrote:

Good Morning Henry!Do you have any competition in future?Johan

It was too cold this morning;however,I was able to put in 82 minutes + 22 minutes dry sauna.

Henry

johan wrote:

Good Morning Henry!Do you have any competition in future?Johan

Evening section 30 minutes on treadmill + 20 minutes dry sauna.I am waking up these slow sleepy legs.

I can feel the weight is coming down no kidding.

Henry

do you do any kind of race-paced training to get your heart rate way up and your muscles used to racing pace yet?

moving forward? wrote:

do you do any kind of race-paced training to get your heart rate way up and your muscles used to racing pace yet?

Yeah,in scienctific method I can feel quadrips triggering up in the middle of night.It is the time to feel body recovering and muscles adjustment at night and the speed is on the way.

Running in the morning it amounts what I went through night.Training twice a day makes running to be posible.The food consumption is great no more sugar craving.

This is how I measure my ability of gaining the speed.

Henry

moving forward? wrote:

do you do any kind of race-paced training to get your heart rate way up and your muscles used to racing pace yet?

I felt that this morning moving forward racing pace was with this early morning,it feels great to get back into that mood.

For 41 minutes was like competing in a race,but the last 41 minutes my knees was realy sore.I ran the total of 82 minutes + 21 minutes dry sauna.It was morning section.

Henry

make sure you ice that sore knee!

go Henry go wrote:

make sure you ice that sore knee!

This is the turning point.These knees are up again and I am going all the way.Heads uuuppp!!!

Thanks

Henry

go Henry go wrote:

make sure you ice that sore knee!

The evening section was 30 minutes speedwork on a treadmill + 15 minutes dry sauna.

I thought that was good for an old guy.I feel it in the head and the stomach.It gets on my eye ball and headaches too.

Henry

go Henry go wrote:

make sure you ice that sore knee!

It was 78 minutes + 15 minutes weight exercises + 24 minutes dry sauna.I like the cold fresh air in that early morning.Breath iiiiinnn and breath oouuuut!!!!!.nice and fresh good!!!!!!

Henry

Good day Henry!

I enjoy following your progress. Keep mixing it up with the weights and two-a-days every so often to get that metabolism firing, so the pounds fall off (even as you sleep?!).

I have a fun race for you. One of the funnest of the year to start out '08. It makes the mile feel like a walk in the park later on. There is a catch though. There is no appearance fees, no paid entries, no race numbers, just a guy who says welcome and be careful today - "GO!"

It is called the Fat Ass 25k/50k run up and over Tiger Mountain up here in Issaquah, Washington on the first Saturday morning (8 am) each year. Anywhere from 80-120 brave souls who start in darkness, go up for about an hour and half +, thru heavy mud, snow (at the top), and a brutal downhill switch back on the way down. Very addictive!

Krispy Kremes at the finish is our reward and of course a couple more blackened toenails!

Cheers,

tOnY

What's up is the training tale of Henry Rono morning and evening makes different in the world.

Fatlek run on treadmill for 32 minutes + 21 minutes dry sauna.I am training the eye ball and stomach to burn more fatty acids.

Henry

go Henry go wrote:

make sure you ice that sore knee!

This morning cost me 93 minutes + 21 minutes dry sauna.

My new year resolution is equals twice a day hard work of training in which it gets right in the my abdomenial and back on my head because of focusing so hard.

It makes the entire body shake straight to the knees.Nowhere to turn other than forward.

Henry