hip hip hooray for Henry wrote:
Henry: I love your enthusiastic attitude. As you know, 'believing' you can accomplish something is 1/2 the battle! Forget the mile, (for now), think about the 5k and 10k. THAT, is where you can really shine! Go Rono Go!
The 25 minutes interval run on the treadmill + 21 minutes dry sauna.
Henry
Henry Rono wrote:
hip hip hooray for Henry wrote:Henry: I love your enthusiastic attitude. As you know, 'believing' you can accomplish something is 1/2 the battle! Forget the mile, (for now), think about the 5k and 10k. THAT, is where you can really shine! Go Rono Go!
The 25 minutes interval run on the treadmill + 21 minutes dry sauna.
Henry
The evening hit was 25 minutes interval workout on a treadmill + 15 minutes dry sauna.That is it guys for the all day.
Henry
This 62 minutes in the foothills gives me an edge of a boost. I go on to weight exercies for just few minutes for the uppers.After that I go to 21 minutes sauna.
Henry
Training and training this morning costing me 60 minutes in the foothills along with one my athletes.
Afterwords bye let us meet at 5pm at AA track for the evening workout.
Henry Rono wrote:
Training and training this morning costing me 60 minutes in the foothills along with one my athletes.
Afterwords bye let us meet at 5pm at AA track for the evening workout.
Yeah,I was there at 5pm and we started three of us,then two,then we ended up finishing three of us agin for 60 minutes.
I came to gym did weight exercises + 25 minutes dry sauna.I feel great! unlike yesterday when I didnt use dry sauna.
Henry
happy New Year Henry! and I raise a toast of sparkling water to the 1978 mood of running!
Henry: here is what you have to aim at: you can do it if you really want to.
5k record list
- M 55 - 59
16:13.68 Gert Kærlin DEN Østerbro 21.06.2007
16:17.45 Cyriel Coremans BEL Diest 30.05.2007
16:31.2 Xose Luis Otero ESP Santiago de Compostela 01.06.2007
16:40.14 Nolan Shaheed USA WC Riccione 04.09.2007
16:43.56 Harald Nygård NOR WC Riccione 04.09.2007
16:45.39 John Bermingham AUS Hobart 06.04.2007
16:55.18 Antonio Trabucco ITA Rome 30.05.2007
16:55.25 Tony McManus NZL Christchurch 02.03.2007
16:55.94 Manuel Bayon ESP WC Riccione 04.09.2007
16:57.02 George Sim GBR WC Riccione 04.09.2007
16:58.44 Alexander Tsukanov RUS WC Riccione 04.09.2007
16:58.64 Pekka Takkunen FIN Li 22.07.2007
16:59.39 David Oxland GBR WC Riccione 04.09.2007
17:00.01 John Van den Wansem NED Veldhoven 09.06.2007
17:02.79 Malcolm Hammond NZL Dunedin 03.02.2007
17:06.02 Francesco Cipolla ITA Villanova D'Asti 25.04.2007
17:10.73 Odilon Dutra BRA WC Riccione 04.09.2007
17:11.43 Harald Simmenes NOR Ravnanger 15.06.2007
17:11.62 Richard Brent NZL Wellington 04.02.2007
17:14.30 Takamasa Nishihashi 西橋 孝政 JPN Yamaguchi
Yes! Henry. Considering you ran in the mid 17's at Carlsbad last year, in one of your 1st races in years, still 25 lbs overweight....there is no doubt that if you drop the excess weight and move into some faster workouts as spring approaches, and stay healthy; that you can run in the 16's for 5k. I'd love to see it; but you have to be true to yourself regarding your training and weight management. Good luck in 2008!
To run a 16:13 he will need to have 2:04 to 2:05 800 speed.
5K World Record: 55-59...
M 55 15:37.0 Michael F Hager GBR 55 06.05.06 Coventry
Rayman wrote:
To run a 16:13 he will need to have 2:04 to 2:05 800 speed.
whoaa, slow down Rono fan. i'd like to see him do that too, but, let's just shoot for making it onto the rear of this list first, then maybe working his way up if things go well.
This is what he need to run a RW in the 1500 and 5k.
This shows 15:37 for 5,000 for age 55 whereas your list shows 55-59. What is your source?
Henry ... Jambo ! I am so sorry to hear of the violence and loss of life in Kenya. Please know that my prayers are with all the Kenyan people as they struggle to find peace.
It has been awhile since we've spoken. I trust that your training is continuing to move forward. I still think your peak will be at age 57 , but it is great to see your progress. The strength you're building in the hills of New Mexico will yield great results.
Asanta sani. If I drive to Nevada after my trip to South Carolina , I will likely travel through Albuquerque. When my plans come together this week , I'll call you and we can run. I'll pretend to be Salazar.
Be well , young man. Plan to be in Spokane for the National's next August. 1500 or 5k. I have a sense that it will be a very special time. It starts on the same day as the Olympics.
All the best Henry ,
Chase - Purple Man
Jambo Sana Purple Man
Yeah!My training is moving forward nice, easy and sure.I want to make sure all the wheels are hook in the right place by the age of 57.This year I will launch phase III sometimes once I run around the track or do intervals and sit there for the rest of this year. NO pushing and NO pulling just listening to every muscle of my body.
Good to hear from you,
Tres bon
Kwaheri ya guhonana.
merci
au revoir
Henry
silkysullivan wrote:
This shows 15:37 for 5,000 for age 55 whereas your list shows 55-59. What is your source?
We ran in the morning for 35 minutes through foothills and climbe copper hill for 30 minutes and cool down 15 minutes.
Evening section was just on 20 minutes treadmill plus exercise weight training + 15 minutes dry sauna.
Au revoir
Kwaheri
Henry
hi henry,
i just received your book in the mail today and read it from start to finish. what a wonderful read it was! i think that your triumphs beyond the track are just as compelling and uplifting as those you enjoyed on the track. thank you so much for sharing your story with us. you are an inspiration!
bootsie wrote:
hi henry,
i just received your book in the mail today and read it from start to finish. what a wonderful read it was! i think that your triumphs beyond the track are just as compelling and uplifting as those you enjoyed on the track. thank you so much for sharing your story with us. you are an inspiration!
It is a great story to tell!!!
Henry
No you don't need 2:04-2:05 speed to run 16:13 - you are way off the mark.
I ran 15:17.4 for 5000 track in August 1978 (Wimbledon, London, England) on a cinder track, and my best time for 800 at that time was 2:10. I have also run 14:42 for 3 miles indoors (Bucknell, February 1981) and my speed was no better than 2:10 for 800, and maybe slower. You don't need much speed to run 16:13.
Dave Bedford ran 13:17 for 5000 over 30 years ago, and his best time for 800 was right around 2 minutes - no faster. He had the strength to hold his almost best speed pace for a long time.
There are plenty of female runners from Japan who are well below 16 minutes for 5000, who cannot run faster than 2:10 for 800.
Ghost in Korea
Dave Bedford and the Japanese females,are not 56 years old ghoost. You do not no about running fast as a Master at all.