Henry Rono training for masters mile record. PART II

Henry: What are your plans for starting to reduce your weight? Won't it take about a 10 pound reduction each month to be down to 145 by the end of the year?

To 10000 Racer,

Very easy I found out today.

The 41 day of training went like this.It began in the morning at 5 am 17minwr+60minhc+15minwd=92 minutes first section of training in the morning.

11 am 25mw-up Intervals:1 mile x2:7:35 min,and 6:40 min

200mx4:45,44,45,43.second section training in the afternoon

Evening training 21mw-up intervals:200mx12:47,46,45,43,43,43,43,43,44,45,42,42,short rest of 30second.Evening section oftraining.

Brought my weight 200lbs-197.9lbs after sauna

That was it for today.Phase II is very critical you have to get the right numbers for my registery in my old-memory of running.

Henry

42 seconds for 200? That's a good start. It will interesting to see what the times are in a month. Go on Henry!

To learning to Crawl,

You are right learning to crawl,walk,jog,and evetaully run.

This is ,how teach kids.This is how, I will comeback as kid.Can you image last week I was running 200mx5:60-53 second,so it is a great progress after seven days.

The 42 day,the 12 day on phase II. I will let you know by the end of the day, how it went.Stay tune!!!!!

I'm giving a speech today on Friday here in New Mexico:SPORTS:The key terms in the proposed program:

S.P.O.R.T.S.

Safety

Participation

Organization

Relationship

Training

Sportsmanship

Thank you,

Henry

Mr. Rono

It's very exciting to follow your training. I am particularly inspired because someone so much older than I is training three times per day, and I am only doing 1 or 2.

Best of luck!

College Guy,

You need to listen to the old guy to teach you old tricks

And you win-right!

Henry

Henry, you don\'t have to run 4:25 at 55.

M55 ONE MILE RUN

World Record: 4:40.4 Jack Ryan (AUS) 12/15/77

American Record: 4:45.6 Victor Heckler (IL) 08/17/97

All-American Standard: 5:30

4:47.53 NOLAN SHAHEED (100)

I wouldn\'t doubt that Shaheed has a 4:35 mile in him this

summer.

Good luck.

fred wrote:

Henry, you don't have to run 4:25 at 55.

Shhhh...don't tell him that. Let him think its 4:25, that way he won't just break the record, he will obliterate it.

BUMP

More stupid ex-sprinter questions.What is the Kenyan National record??What does All-American Standard mean?BTW thanks for all the off-board replies to my previous post--I'm up to speed now, thanks all!!Quick math tells me that the Americans HSers that ran in the 70's are just reaching/ will soon reach 55year group. In the 70's something like 650 times were recorded under 4;15 for HS boys.....

fred wrote:

Henry, you don't have to run 4:25 at 55.

M55 ONE MILE RUN

World Record: 4:40.4 Jack Ryan (AUS) 12/15/77

American Record: 4:45.6 Victor Heckler (IL) 08/17/97

All-American Standard: 5:30

4:47.53 NOLAN SHAHEED (100)

I wouldn't doubt that Shaheed has a 4:35 mile in him this

summer.

Good luck.

This thread has been a regular part of my morning reading for the last month. I love it; love the insight, love the old pros and long time letsrunners coming out of the woodwork, and I love the peculiar poetry of Henry Rono and his fascinating rejuvination - running through the moonlit hills of New Mexico.

As fortune would have it, I am between jobs for 6 weeks this summer (three to go) and have followed Henry's footsteps into the hills and arroyos near my home. I started out with 80 min runs at super-slo-mo pacing, reasoning that quantity was fine if intensity was inversely related (also b/c that's what Henry Rono was doing and I'm very impressionable to heros from my youth). I think I began with 12min. mile running, similar to a trot after track intervals - s l o w. It was quite nice to focus on my footfalls and balance rather than breathing and strain.

In two weeks I've worked up to 120min runs. My pace has fallen to about 9-10 min. miles but the effort feels the same. I'm up from 8 miles per week to 40. Little strains in my achilles and knees have popped up but are eased away with stretching and swimming. I feel my strength and endurance growing, but there is little fatigue in my legs due to such moderate pacing. Interestingly, as Mr. Rono's writings attest, very little weight has come off - maybe one pound - even though my fitness has improved greatly.

I wish I had learned to run like this years ago rather than with the fleet-footed stubborness that sidelined me so often in life with impatient injuries. My focus is not on any training or upcoming competition, but on my time during the run itself. All very gratifying - just like my time spent reading through this thread.

That was rather long - I apologize. More Rono, less me.

fred wrote:

Henry, you don't have to run 4:25 at 55.

M55 ONE MILE RUN

World Record: 4:40.4 Jack Ryan (AUS) 12/15/77

American Record: 4:45.6 Victor Heckler (IL) 08/17/97

All-American Standard: 5:30

No he doesn't, but if he is attacking the world record next year he may have to run 4:25, as he will only be 54. That means he has to attempt the record for 50-year-olds, making the target (I guess) Nolan Shaheed's 4:27.9.

Thank you Henry so much for the inspiration!

fred wrote:

No he doesn't, but if he is attacking the world record next year he may have to run 4:25, as he will only be 54. That means he has to attempt the record for 50-year-olds, making the target (I guess) Nolan Shaheed's 4:27.9.

Thank you Henry so much for the inspiration!

Anyone know why/when Nolan Smith became Nolan Shaheed?

I love this site.

Henry freakin Rono!!!.

Henry when was a kid my dad and I used to watch you on the BBC, back when David Coleman commentated on all the big European meets. I remember him telling me after one of your races that one day African runners would dominate all the distance events. I don't think he meant in his lifetime though.

Thanks for talking with us and sharing your wisdom.

Slainte.

To 'wet coast' take you own advice. Just enjoy. Stop making trouble for other people on here.

So the key is a month of hilly 2-hour runs to start.

Thank you.

Secrets Revealed wrote:

So the key is a month of hilly 2-hour runs to start.

Thank you.

2 hr. is not what I'd recommend but hills if run easily are a good base to run with

But if it's good enough for Henry...

Well what would you suggest?