Henry Rono training for masters mile record. PART II

It was:18mwp + 42mhc + 16mcd = 76 minutes. One shot today unlike yesterday I did 132 minutes morning run and evening run was 30 minutes on dreadmill + 15 minutes dry sauna. I am back to my usuall sauna business.

Henry

I am confused. Are you still training to try to compete with the top guys in your age group or are you just training for your health at this point?

I am training for both health as the first step and the second step is to be the top guy in my age group.You get my point?

I have to have one before the other right? I train in levels.Got it! got it!

Henry

Two runs today one in the morning and speed work in the afternoon.

Henry

We were out there in the copper hill: 19mwp + 46mhc + 17mcd =82 minutes,came back were stretching right here on the floor in my house drink water and no food in take because I want to lose those 20 lbs.Do you understand me?It takes time to ill the internal organs such the liver ,you got it.I need to strengthen those inside muscles.

Henry

MWP= minutes warm up pace

MHC= minutes hill climb? (I'm just guessing here)

MCD= minutes cool down

You hit the nail right on his head.

Henry

henry,

when are you going to hit the track?

To page 1, whenever my feelings tells me.I was listening yesterday for the all muscles and almost try it,but not all them vote for the speedwork.So I ran just on the grass for 20 minutes,then I started timing my athletes that they were doing 1000mx5 with one minute break.However,all in all I am looking forward when my all body come to one vote.

Henry

thanks just a guess

my guess wasn't as good as yours.

lots of hills out Henry's way.

Henry:

My respect and admiration for you is boundless. You are an ace #1 kickass role model.

Let me ask you however: do you personally feel that training shoes have lost their quality since the days you stomped on the terra?

If I may follow up: what model are you training in now?

We ran for 19mwp + 45mhc + 18mcd = 82 minutes this morning.

The shoe I wear all of them as long as American sizing: 11.5

Henry

Henry,

Missing a good mile in Portland this Saturday. You ran in it last year and I thought you would be ready to get a good time this year. Looks like a loaded field with some folks traveling in for it.

http://mastersmile.oregonathletics.org/entrylist08.html

best of luck with your training method

My training method is coming so well. I do twice a day.This evening I ran for 20 minutes and did some long strides afterwords I did some stretches too.

I thought that was great for this old person.

Henry

It was 125 minutes long run along foothills.I came through commenche and heading south on Tramway then back to copper road.I was feeling smooth, running fast pace and skinny as a skeleton body of a runner.

Henry

HEY Henry!!!

You okay? I am going to Vegas tomorrow to enjoy

running in the heat. Haven't heard from you

in a few weeks. How is your daughter?

Your friend,

Tom

To Tom

I am doing fine. My daughter is doing great.Few weeks ago I was in Oslo at the beginning of this month,since I have here,I have gone through physical,mental,spiritaul,social and emotional changes. I am also leaving at the beginning of June for an award in Oslo.Then, get back to running,coaching and sitting in classroom.Whenever,I am always running,reading,writing, and coaching.

As you know I have to keep the above five components going alive.

Thank you for asking and stay tune up!!

Do you still have my cell #s?

This morning I log in 114 minutes the same course I did last week.Last week cost me 125 minutes,yeah you see, i am better off this time around with 184 lbs.

Exercise weigh for 15 minutes + 15 minutes dry sauna,I am feeling great.

My training program is up in Oslo next week for one week.I am with Jobzone company along with Thor Gotaas.The author of Running History book coming up in October,2008.

Ancient ways of training for real.

Stay in touch.

Henry

Henry, you are truly an amazing person. It was tough reading through some of the threads and figuring out what’s going on in your life. But it soon came clear, and from it came a great amount of inspiration and admiration. I wanted to know if you were open to coaching athletes, and what would your approach be on coaching 1/2 marathon/marathon guys? I saw that you followed Lydiard; whom I’ve always been fond of. But, since your specialty is in track, I was wondering if you could give any advise to longer distance guys?