At 5 am agroup of two of us 20 minutes exercise weight + 40mnutes treadmill at the gym.
By 7 am another group of two went out to foothills:21mwp+ 49mhc + 15mcd =87 minutes
By 10 am I am alone the gym again this time 21 minutes dry sauna. This should be enough for the all morning section.
Henry
At 5 am agroup of two of us 20 minutes exercise weight + 40mnutes treadmill at the gym.
By 7 am another group of two went out to foothills:21mwp+ 49mhc + 15mcd =87 minutes
By 10 am I am alone the gym again this time 21 minutes dry sauna. This should be enough for the all morning section.
Henry
Henry; It's sounds like everything is going well. I remember that 6 x 800 workout. You know you are fit when you can handle that. That really gets the gears going.
Good running my friend. Cheers K
Great to read this continuing thread. I have just read your book and was amazed at how you have been treated by officaldom in the past. It seems to me you suggest there were usually other motive by organisations and your running was not that important to them.
Yeah,Everything looks great accept my car got sick just few hours ago and left me on the freeway.But my coach came and pick me up.Now I am at home waiting for the sun to rise up in the morning,so that I will take my car for good services.
Henry
Aha-ah
That is why I got in tribble.My son their was ringing wrong tunes to their ears.I was getting wrong messages in my psyches.Beside all that I won the game.
I am on my right footing now.
This morning:21mwp + 45mhc + 26mcd=92 minutes and that is me.
I dont blame anybody,but lack of knowledge in both side of the party.I had to write the book for sake of being misunderstood in the past.
Now you understand me now right!
Henry
This morning:22mwp + 42mhc + 16mcd =80 minutes + 15 weight exercise + 15 minutes dry sauna and that is me.
Henry
The crowling pace of a marathon, I had this morning at 5 am.Starting off with the weight exercises lefting for 45 minutes.Then by 7 am, I am on my way to the foothills 33mwp + 30mhc + 28mcd = 91 minutes.I turn around I was back to the gym. Sitting in a dry sauna for 21 minutes,I feel great as the light in me.
Henry
This morning I was feeling great.Those feelings equets good physical condition in which it equets good life in running times.So we went for:21mwp + 41mhc + 16mcd =78 minutes + 18 minutes dry sauna.
I leave it right as it is. No less, no more.No push, no pull and the body will go the the path.
Henry
Hi Henry.I stumbled across your threads a few weeks ago after spotting an article on you in a running magazine in Australia earlier this year.Just finished reading every thread.I have goosebumps because of the excitement of finding you fit and healthy.My family(10 children)first marvelled at the Kenyans way back in 1972 watching the Munich Olympics on T.V.You guys(and girls)have filled our lives with so much inspiration ever since.I teach Physical Education/Health at a local high school and for almost 30 years I have convinced the kids,parents,staff and even the priests that I am a Kenyan(who else would have 25 flags).I had the pleasure of meeting you in 1980 when you competed in a 5k on grass at the famous Sydney Cricket Ground.I jumped the fence and took photos of all the athletes(especially the Kenyans,including Kip Rono,James Maina and Joel Cheryiout).You were kind enough to autograph a book on African running for me.I will always remember how humble and gracious you were and your reply to me in the most gentle tone was "Thank you very much" as you shook my hand.We have seen EVERY Olympics,World title(including Cross Country) and Commonwealth Games ever since(even if it meant getting up at 2a.m. to watch it live).We have followed the ups and downs of your proud nation,both on and off the track and felt your celebrations and pain.Our biggest buzz is to witness the sheer joy and delight all the team shares at the end of a race and the victory lap with the Kenyan flags.What you have all done both on and off the track, has and always will, touch the world in more ways than you can imagine.For example, the magnificent efforts of Kip Keino and his wife to help feed, clothe and educate thousands of children over the years.Spinetingling.As I have told the boys at school over the years,"A Kenyan is good, because they are brought up with discipline,respect and pride in their heritage and themselves". Thank you for sharing your life with the world.
Looking back 28 years ago to me is like yesterday based on the condition I am in today.Which means I am still staying active mentally/physically,I turn my life about 20 months ago to get online and be wild about running because I own the right body for running.Moreover, Iam proud of myself in what I did in Track & Field events,eventhough I didnt step on any-Olympic track stadium.I am proud of my Four World Records Events and two Commonwealth Gold medals in 1978.
I carry that around my face everyday with a nice smile.I may have had ups and down,because of the Olympic shackles my feet,but I jumped over it.It was a tough handle for me.Infact the year I met you, I was getting ready for Moscow Olympic Games 1980 to go there and bring medals. I was in top gear shape,I demonstrate in Australian meets that early season that I have two Gold medals in me..........And you know what?.....
You need to order 'Olympic Dream' book by Henry Rono through
you read more of my story that way.
Thanks for staying in touch online.
Henry
Kip Kenya
This morning at 5 am, I was out there in the foothills it took me 102 minutes + 15 minutes exercise weight training for uppers,then the dry sauna 18 minutes and doing abdominal exercises for the core area.
I notice that I have to split my training section exercises into three areas in my entire physical body.One for upper body,two for the middle body and for the lower body.
For the middle body is the hard part to train the core area because it involve the internal organs.The food,the flushing,the healing and the recovery.It takes all kinds of rituals.
Henry
In the foothills was Rono's copper hill:21mwp + 44mhc + 15mcd= 80 minutes + 20minutes dry sauna.
That is all I can do for today.
Henry
Friday morning section training assignments:22mwp+50mhc+13mcd=85minutes + 20 minutes weight exercises + 20minutes dry sauna.
My homework:19mwp + 49mhc + 17mcd =85 minutes.It was hard one today I felt right in the spine,head and the tail.I am so exhausted,I need to take a nape to recharge my brains so that I can used in the next assignments.First I need to eat the right food and let the body fall a sleep.
Henry
This morning it looks and it feels as I am doing :20mwp + 45mhc + 20mcd=85 minutes + 18 weight training + 18 minutes dry sauna.
Henry,
Do you have any races planned for the near future?
PTSS wrote:
Henry,
Do you have any races planned for the near future?
Yes! I do and thank you for asking.
I will give you a list in few minutes.
Starting off March 29 through September 3,2009 in Oslo,Norway.
I have been on the phone all day yesterday and today mapping things out.I am going around the globe this year watch,the 81days of 1978.I have putting mileage in this body and you have seen laterly.It was to get the memory of 1978 and I have it now.Why because I need to tune up my old sports engine right!!!! sit back, watch and read the internet talk show.
One more thing, I will have what we called "RonoRun Mobile Mile Race."
Henry
PTSS wrote:
Henry,
Do you have any races planned for the near future?
I have my mobile running meet trial in 5k and one mile on March 29,2008 at Albuquerque Running Shop by 9:30 am.After Albuquerque,NM,I will take it to California the following month by April,after that Spokane,WA and so forth until--- Norway later in the season by then I should have the mile record.
For this month be ready to do it in New Mexico.
April California
May I will have three to four meets in two countries.
Call the Running Shop we need as many people to run it but not more than 200 runners.
Keep in mind: RonoRun-Mobile Mile Running Meet means 5k race too.
Henry
Will you be in sub 17 shape at Carlsbad in 3 weeks?