Henry Rono training for masters mile record. PART II

Thanks for sharing Henry.

You say you don't stretch, but don't you think that massage is stretching?

To Buckey

"You say you don't stretch, but don't you think that massage is stretching?"

I do stretch.In 1978 four world records went by with no stretching.In 1981 when I rebreak the 5k I did stretch.

In 1986 before chicago marathon I stretched a lot and drink two gallons of water a day.

Now is time to stretch,as I was stretch with high schoolers x-country.In NY training this last week we did stretch and it improves the speed.

My thoery I have to have muscle foundation otherwise I will break the muscle and bones when I start stretching, when it is cold.That is my concern,warm the body first to a higher temperature before taking addiction of stretches.

Some athletes spent all-off alot stretching and not remember running at all,then they wonder why they get injuries.I stretch with sense of feelings in other-words your six senses.

henry

Henry Rono wrote:

Some athletes spent all-off alot stretching and not remember running at all,then they wonder why they get injuries.I stretch with sense of feelings in other-words your six senses.

henry

Master, I think I understand now.

To Grasshopper runner,

The 76 day of training phase II.Water aerobic exercise was an ideal today.I needed for the soreness I had all-over my body,water weight lefting exercise was really effective.I could feel it burning in my chest and inside the lungs.It is even harder than runnung on the road.I sweat more than other days when,I'm on the road running. I was in the pool for 52 minutes +15 minutes sauna +15 minutes steam room.

I needed that for today and called it enough work-out for the day.

Tomorrow projection is La Luz Trail Ha!

Henry

I've noticed you're not running as many minutes as you were in the past. Is your base phase over?

Did you get this pic in the book Henry?

http://www.trackandfieldnews.com/asset/cover_art/198205_thumb.jpg

Was this race in the rain?

I hear Albuquerque has had a ton of rain in the last couple of weeks?

Braavo Furgi wrote:

Did you get this pic in the book Henry?

http://www.trackandfieldnews.com/asset/cover_art/198205_thumb.jpg

Was this race in the rain?

What would give that away, the two inches of water on the track, or the soaked-to-the-bone racing kit?

can't beat running in the rain, ideal for distance runners. Anybody got a bigger version of this photo? I'd certainly love a copy, can't imagine why ;)

Thames runner wrote:

Braavo Furgi wrote:

Did you get this pic in the book Henry?

http://www.trackandfieldnews.com/asset/cover_art/198205_thumb.jpg

Was this race in the rain?

What would give that away, the two inches of water on the track, or the soaked-to-the-bone racing kit?

Could have stopped shortly after the start [B}DIPWAD.

2-3 hours a day?

To Braavo Furgi,

I save this one so that I can put it in the book plus the one in p.4 on my website.

But the book company needs the hard copy of the photo.This photo should be in the middle of the story of the Eugene race.

Yes this is the right photo in the middle of the rain.It was battle in the rain that day.

Henry

To Wow!,

The 77 day of training of phase II ending week 11.The La Luz trail 80 minutes up + down 78 minutes = 158 minutes.Old in the body,young in the heart, rich in the spirit and that adds up to today training.

I'm heading to the GYM now.

Henry

Henry Rono wrote:

To Braavo Furgi,

I save this one so that I can put it in the book plus the one in p.4 on my website.

But the book company needs the hard copy of the photo.This photo should be in the middle of the story of the Eugene race.

Yes this is the right photo in the middle of the rain.It was battle in the rain that day.

Henry

Henry:

This was on the cover of Track and Field News, probably the month after the race... What was the year?

= 1979 covers

= 1978 covers

Here it is in the 1982 (May)

If you need help getting a bigger, better quality picture, let me know.

To Braavo Furgi,"

"If you need help getting a bigger, better quality picture, let me know."

Of course! for all means,I'm trying togather my photos around the world;however. I know it appears in Track&Fields news anyway and it is very hard to get hold of anyone there.I call and I asked,they say they don't know who I'am.

"What year was that? they ask.

Oh! wait so and so until now,I have been waiting I'm about to quit asking.

I have been making phone calls all-over the world tracking down my photos to go along with the story in the book.The worst one is nation media in Kenya.

Bravaa please help out! I will call you later,if I remember your phone.

Henry

Adrian, send me an email with your address and I'll send you some copies that I took from that race. I'll send this message to your email (if it's till the same froma few years ago when you first started posting on here) as well.

Hi Henry,

It's very inspiring to read about your comeback! I recall you mentioning that as a part of your return to training, you have changed your diet to mostly vegetarian (no meat). Was this the diet you used during the 70's and during your early life? And is this the typical diet of runners where you grew up?

I ask this because I've been vegetarian runner (vegan actually....no animal products at all) for a very long time and have always found it beneficial for keeping the weight down, as well as for gaining optimum nutrition. It would be interesting to hear your thoughts on this matter.

Best of luck to you on your journey back!

To pre841

"Adrian, send me an email with your address and I'll send you some copies that I took from that race. I'll send this message to your email (if it's till the same froma few years ago when you first started posting on here) as well."

Adrian send me also photos from Oslo out of newspaper and I couldn't read the words.I was trying to find the address of that newspaper so that I can call them. I'm tracking down the photos.If you email me I will forward that message photos to you, it's very interesting photos with the police.

Yes my address still the same:

Henry Rono

P.O.Box 51151,Albuquerque,NM 87181

Emai:ronorun@netzero.net

Henry say:

>>Old in the body,young in the heart, rich in the spirit and that adds up to today training.<<

Yep. Hi Henry, I was thinking of you today as I ran my 9 miler in the hot & humid weather. Started at grandy pace, first three miles. Second three @ Great grandy pace, third three miles at Great, Great, grandy pace!!

Feeling good now, just stepped out of the outdoor shower cool water, had some leomonade and whatnot.

Raced 5 mile Cross Country on Thurs. night ran 34:50 & finished 9th, first senior, haha, just behind the first women. (she's young!)

I am 51 and hope to run a sub 5 min. mile. Last summer I made a lame attempt and went 5:30. I ran an indoor 800m this past winter in an age group meet, won my heat in 2:36. felt easy, just too afraid to lead. No real preparartion, just 25 mile a week mostly grandy pace.

My weight is not as big a problem as for some. I'm carrying about 25 more pounds than racing weight 20-30 years ago. Less running more beer, inverse proportion, not ideal!

Looking forward to a cat nappy on the couch for 30 minutes or so this afternoon, perhaps read something good.

Just finished the "Bowerman" book, very good. Reading "Zen & the Art Of Mortorcycle Maintenance" ever read that one Henry? and "Lincoln Team of Rivals" also a book of Thoreau letters to HGO Blake in the 1840's-50's. The Lee Evans story in "The Last Protest" also covering the buildup to the 68 Olympics.

Looking forward to the Henry Rono Story! You are the Muhamed Ali of the running world, the GREATEST!

Hodgie