Master in training wrote:
Dave Bedford and the Japanese females,are not 56 years old ghoost. You do not no about running fast as a Master at all.
Let me tell you this is what it takes to be a champion.
Listen carefully: 29mwp + 33mhc + 10mcd =72 minutes.
Henry
No let me tell you, it is not 1978 and your training do not work for Master runner.
Master in training wrote:
No let me tell you, it is not 1978 and your training do not work for Master runner.
DO YOU WANT TO LOOK YOUNG AND RUN GOOD TIMES DONT YOU?
SO PLEASE LISTEN TO ME.Henry Rono does what his body tells him to do as of 1978 and my body sayyyyiiiiing it!!!!
Henry
Henry: will you be running at Carlsbad this year? I think you will break 17 minutes this year. You ran good last year and were 25 lbs overweight. 2008 will be the year of Rono!
Master in training wrote:
Stop the bagel hill workouts and eating the beef sausages at two pm every day.
Stop the begel hill workouts
and eating the beef sausages
at two pm every day
Stop the begel hill workouts
and eating the beef sausages
at two pm everyday
stop eating the beef sausage
stop eating the beef sausage
stop eating the beef sausageeeeeee!!!!
Henry
Mr. Rono
are you running Carlsbad again, this year? I'd love to come watch you run.
I live in So. Cal and run Carlsbad most years when healthy. I saw that fine race Henry ran last year. (he past me at about 3k). I'd love to see him come back this year, without that extra weight he had last year. He could do some real damage in the 55-60 age group!
me too... wrote:
I live in So. Cal and run Carlsbad most years when healthy. I saw that fine race Henry ran last year. (he past me at about 3k). I'd love to see him come back this year, without that extra weight he had last year. He could do some real damage in the 55-60 age group!
My evening section I was on a treadmill for 20 minutes plus weight exercise for the uppers strengh training on the shoulders. I sit in sauna for 15 minutes sweating all the fatty acid.
Yeah! I will look great in Carlsbad meet this year.You know last I had extra weight,but I manage the race,but this year I will be smoking and smoking and running really, really putting the dust on people's faces running behind me.
Come and watch meeee!!!
Henry
san diego guy. wrote:
Mr. Rono
are you running Carlsbad again, this year? I'd love to come watch you run.
Yeah,I am getting ready for it.Please dont miss it.Show up and introduce yourself and ask for autograph so that I know,who you are.
By the way dont forget to get 'Olympic Dream' book so that I can autograph it.
Henry
So, does that mean that you also subscribe to the absurd notion that to run 16:13 for 5000, you would need to have 2:04 - 800 speed? That is the most nonsensical thing I have heard on this board for a long time.
Someone with 2:04 for 800 speed should be aiming for '15 minutes' for 5000, not 16 minutes!
Ghost in Korea (www.gifle.go.kr)
For you info: I train several master runners in France, over 50, who run between 16-17 minutes for 5000, and none of them are close to 2:04 for 800. Most of them can run the distance between 2:15 to 2:20, and that is enough.
ghost wrote:
So, does that mean that you also subscribe to the absurd notion that to run 16:13 for 5000, you would need to have 2:04 - 800 speed? That is the most nonsensical thing I have heard on this board for a long time.
Someone with 2:04 for 800 speed should be aiming for '15 minutes' for 5000, not 16 minutes!
Ghost in Korea (www.gifle.go.kr)
For you info: I train several master runners in France, over 50, who run between 16-17 minutes for 5000, and none of them are close to 2:04 for 800. Most of them can run the distance between 2:15 to 2:20, and that is enough.
no, you are correct. that is ridiculous. Of course it would make it easier; but 56 year old guys who run a 2:04 800m will be RACING in the 800m, for cryin out loud!
My homeboy Nolan the God Shaheed can run 2:05 for 800m and 16:40 in the 5000m. Go USA
there are always exceptions...but the point is; you don't have to be a 205 800m man to run a 16:20 5k.
The point I was trying to make is, Henry need 2:05 800m speed for the mile WR run.
OOOOOOOOOOOk wrote:
The point I was trying to make is, Henry need 2:05 800m speed for the mile WR run.
The WR is 4:40.78 minutes for one mile:Think like this and do it like this:
I need to run 70, sec for each lap: two laps 2:20 three laps 3:30 and last lap 69 sec=4:39.
I need strenght,stimina,speed,endurance and power.
To meet this time of 4:39 is to lose weigh now and stay on it until then.
Ok, guys!
Henry
To Henry and Ghost, Nolan Shaheed ran a 4:42 mile and Thom Burleson ran the 800/mile in 2:11/4:46.
Hi Henry,
I have been following your journey and would like to support your efforts. I was running back in the day when you were at WSU and creaming the competition. I even gave a speech once how unfair it was since you were 24 years old and from kenya and whipping our asses. You probably have forgotten more about running that I know but I agree that it is totally different trying to get back at this age. In the old days recovery meant taking a nap or lying on the couch for a few hours. Now I have discovered "active recovery" where my body constantly needs stretching and relaxing throughout the day. Staying still , the legs ,the back slowly tighten up and if you start a workout stiff you can't benefit much.
YOU ARE THE MAN!
One needs to be able to do the 800 m in at least
2:10-2:11 to have a chance at a 4:40 mile. That's for
an endurance guy. If one is a speed guy then the 800 m
has to be faster.
neutrino
ok....but I think we need to talk about the 5k and 10k relating to Henry, at least for this year. (I know the thread says 'mile', but he didn't put that there, someone else did). Speed will be the last and hardest thing for HR (or any masters guy who hasn't done speed work in many years)to accomplish and work the times down for repeat 400's or whatever, without getting injured. Tricky business. Less chance of injuries and of success if he concentrates on 5k and 10k training for 2008; not the mile. Sure, he needs to do interval training/repeats for the 5k and 10k too; but not as fast; which helps his chances for not getting injured. (the curse of the over 40 runner).
The curse of the Master runner is no speed and no speed workouts. This is why 80% of them like running over a 5k.