Henry Rono training for masters mile record. PART II

what races will you be doing before Carlsbad in early April? Just some local stuff and time trials?

rono fan club member wrote:

what races will you be doing before Carlsbad in early April? Just some local stuff and time trials?

You hit the nail right on the head; however, next month I will in California doing sports clinic and perhaps run a race.

Henry

rono fan club member wrote:

what races will you be doing before Carlsbad in early April? Just some local stuff and time trials?

We did 77 minutes + 30 minutes treadmill + 21 minutes dry sauna.

I feel like, it is enough for Sunday workout.I am tired now I feel as I need along nap.

Henry

Hi Henry,

Still pounding the roads I see. Great. Keeping injury free is important.

A question about 'the old days' what kind of sprint speed did you have? Did you ever get timed for a 100 or 200?

thanks

Tom

or, more typical for a distance runner, (as I was never timed for a 100m), would be what you did a 400m in, or an 800m; or maybe the fastest 200m you ever did in a workout. I did a 51 400m and a 24.5 200m in an allcomers meet in the summer, just for fun; but ran the mile during the school year. I gradually lost that kind of speed as I got older and increased my mileage toward the 100 mpw range. (but gained much more, in strength and endurance).

wineturtle wrote:

Hi Henry,

Still pounding the roads I see. Great. Keeping injury free is important.

A question about 'the old days' what kind of sprint speed did you have? Did you ever get timed for a 100 or 200?

thanks

Tom

To wineturtle

I am more of a long distance runner. I have been keeping injury free,the last time I was injured was 1975 in Kenya.Because I was training with the wrong shoe.Training with the military boots was crazy.I didnt have any choice,no training shoe and I wanted to run so bad,so I had to used combat military boots.

I learned my lesson from then on my body became so sensetive to this date on injuries.

My times for these events: 100m= 12,and for 200m=24

Please get 'Olympic Dream'book by Henry Rono,there is more info about me.

Henry

Henry

I thought you were injured last summer and fall when things were going poorly for you in races and not losing weight after the promising start at Carlsbad?

wait a minute.. wrote:

I thought you were injured last summer and fall when things were going poorly for you in races and not losing weight after the promising start at Carlsbad?

Is that what you called an injury? Common! it was quads and hamstrings that was locked up no lubrication.Is that what you think was an injury?I couldnt lift up my legs that is all.Do you the difference between injury and stiff muscles.Please learn about your body.

Henry

wait a minute.. wrote:

I thought you were injured last summer and fall when things were going poorly for you in races and not losing weight after the promising start at Carlsbad?

Another 77 minutes today this early morning.It is too dark at 6am overhere;however, we were able to step on the right path until the sun shows up and the pace becomes faster by then.It feels great afterwords.Those old bones does not want to wake up that early morning.

Henry

wait a minute.. wrote:

I thought you were injured last summer and fall when things were going poorly for you in races and not losing weight after the promising start at Carlsbad?

In the early morning cold weather,we put in 25mwp + 40mhc + 16mcd =81 minutes.

Henry

Henry; how is your weight these days? What are you weighing?

give us an update. wrote:

Henry; how is your weight these days? What are you weighing?

In the evening run is 60 minutes alongside my athletes + 30 minutes treadmill alongside my triathlon runner + 30 minutes weight exercise + 18 minutes dry sauna.I had along day today.

I will have well sleep tonight.

In the case of my weight issue, I put that behind me.I dont want the weight issue to stick out in my head.If I want to know how much I weight,I will know I much I weight from people's eyes.I saw,how much weight I have from the people I meet today.They have the scale exactly weight I have in their eyes.

Henry

Hi Henry; Are you finding it easier to run faster on the treadmill than outside. K

maser58 wrote:

Hi Henry; Are you finding it easier to run faster on the treadmill than outside. K

For some reason yeah;however,also I am developing strength speed in the quads that I have been lost in the past time.I notice I have a base work but no strength speed and endurances;however, this morning I put in 68 minutes in the foothill going through copper hills.

In the evening I am not going to do any wild training in the gym today.It is going to be easy one plus sauna just to make relax and sleep through night soundly as I did last night.This is a good addiction of Exercise physiology to have in life.

Henry

2 and 1/2 months til Carlsbad! Hope to see you there in sunny Ca! My training is coming along. I hope to run close to 17 flat this year. (I am 42). You passed me last year. This year you will probably be ahead of me the whole time if you show up, minus those 20 extra pounds you had last year. Good luck...see you there!

ronorunsfast wrote:

Henry: I assume that you are doing some weight workouts at the gym? It will help us older guys. Even lighter leg weights.

Two runs a day as did this evening for 40 minutes + 25 minutes dry sauna gives running edge.

Henry

i will see you in sunny calif wrote:

2 and 1/2 months til Carlsbad! Hope to see you there in sunny Ca! My training is coming along. I hope to run close to 17 flat this year. (I am 42). You passed me last year. This year you will probably be ahead of me the whole time if you show up, minus those 20 extra pounds you had last year. Good luck...see you there!

Yeah,you hit the nail right on it.I need to look alot better than last year.New Mexico this year is getting colder than before. Chickens lay eggs when their standing in this kind of cold weather in Albuquerque.

Henry

ronorunsfast wrote:

Henry: I assume that you are doing some weight workouts at the gym? It will help us older guys. Even lighter leg weights.

I didnt step out for that cold wind on my face.So I did it on a treadmill for 30 minutes + 15 minutes dry sauna for the morning section.

Evening section I did indoors training too cycling for 30 minutes + 21 minutes dry sauna.

Indoors training gives different strength in differenct muscles.I notice that I do sweat alot. I burn more calories way better,than running on the foothills and climbing hill repeats.

Henry

You can't believe this,I did 30 minutes speed workout on the treadmill and the speed faster than that i do in the track,so this is my big year and I am going all the way!

That lean body has to come back,no kidding!As soon I was getting out of treadmill I was tropping sweats, I jump into dry sauna for 21 minutes and I came out of there like a complete warrior ready to hit it.It is going to be a big one!!!Just wait for a momeeeeeeeennnnt!!!

Henry