Henry Rono training for masters mile record. PART II

Henry Rono wrote:

No!No!No! Listen,I just step on the scale few minutes ago and it is 192lbs.After runing for 137 minutes,through-out copper-hills with-high knees in a fast pace no-more-grandy runs.This is the 81 day of training still in phase II,

Watch what I'am doing next week I will be in 180s number digits in LBS.Sit back and relax.I know your concern,but the science the body tells me,one can turn those aging muscles into new matterials.

I don't have feeling burning fires any-more do I? If you go back and read the threads up to part I,you can tell the improvement.Don't worry about my weight,I will yank it one-day.

Henry

Henry:

Sounds like about 6 lbs lost in the last month? That is really good! Keep it up!

I got a couple of books from Track and Field News today. "Track Talk" has a T&F News interview, about 3 pages, done at the end of 1978. There are 4 pictures from you WR races. It's a very good interview.

I emailed them asking if they'd email the magazine cover pictures....no response. Maybe you need to talk to the CEO and explain that their service is not so good.

To Braavo Furgi wrote:

"I got a couple of books from Track and Field News today. "Track Talk" has a T&F News interview, about 3 pages, done at the end of 1978. There are 4 pictures from you WR races. It's a very good interview.

I emailed them asking if they'd email the magazine cover pictures....no response. Maybe you need to talk to the CEO and explain that their service is not so good.:

How do I get hold of CEO?

I need to make a photo gallery and some to the book.Readers like to see photos a long with the stories.I know this is a special project.It is like a museum.

Guess what is my next title of my book?

Henry,

I love reading this thread very much, and am delighted to hear that your training is going well. I am curious, did you ever want to get in a good marathon race while you were in record breaking shape? If so, what do you think you could have run?

Keep up the great work Henry, and I'll definitely keep reading.

OK, that's great.....I thought u were still stuck at 200 lbs. for the last month....If u are 192 now, u will be 180 by Oct 1st....keep it up....

To mr. common sense

"OK, that's great.....I thought u were still stuck at 200 lbs. for the last month....If u are 192 now, u will be 180 by Oct 1st....keep it up...."

I thought of you yesterday evening when I went for my second run which I did it for 65 minutes.My recovery was so fast last evening,I didn't even take cat-nap. I was in Sauna for 15 minutes my sweating and dropping sweats as if I was standing on the rain.This is the sign of dropping alot weights so fast.

I finally I reach those strong tendon muscles and let them realize all the fatty acids out of me.My running skeletons are coming back ending my training of week 12 on Saturday evening.I heading the week 13,which is the cruisal part of training and the weights will come down so fast.

How is it?

Henry

To desmoquattro,wrote:

"I love reading this thread very much, and am delighted to hear that your training is going well. I am curious, did you ever want to get in a good marathon race while you were in record breaking shape? If so, what do you think you could have run?"

Yes! Anything between a mile through marathon,I go to La Luz Trail for 6 hours to get shape for every competition a cross this continent.

The 82 day of training I put in 133 minutes total.34mwr+60mhc+ 39mcd =133 minutes right! I'm still in phase II Copper hill repeats strenghtening knees issues, quads and of course sheds the light in the beer belly.Don't forget the breathing muscles lungs and you know the copper hill have answers for it.

I meet two other Kenyans up there,doing the same thing I'am doing, climbing the copper hill with no talking just saying hi!hi! they know who I' am and that is it.Let the legs do the talking is the plan this training.

Henry

"Let the legs do the talking." I like that Henry.

To oldman wrote:

"Let the legs do the talking." I like that Henry."

You know today generation of athletes, unlike my time. They talk to your ears off and do little in running,I have the answer for that.'Is the cooper hiiiiill'!!

This would take care of their running."Let the legs do the talking"

Henry:

You know someone in Albuquerque named Tom Braig?

His brother Jim is assists me with the high school team I coach in Iowa, and he told me today that Tom had worked with you in some capacity and was passing around some of the old news articles about your World Record days. I think Tom's a retired HS coach in Albuquerque. The kids on the team were impressed; you're gaining new fans every day!

Keep up the good work!

To Usher,

I think I know who you are refering to.Is this the guy who married Polis girl the runner?Is it the massage therapist?

Yes of course I'm reviving every-day and my name is heading to the top as of 1978.

Henry

Henry:

Jim told me that his brother used to teach high school English, and has helped some of the African runners in the Albuquerque area with improving their command of English. Does that makes sense?

500

To Usher

"Jim told me that his brother used to teach high school English, and has helped some of the African runners in the Albuquerque area with improving their command of English. Does that makes sense?"

Who is jim?Where did he work?

Henry

To eeejole

The 83 day of training I'm still phase II in my training system:Today were massues + 15 minutes cycling + 25 minutes water aerobic exercises + 15 minutes sauna +15 minutes-whirl-pool.

I'm taking an easy day resting for my joints for tomorrow La Luz Trail.I'm ending week 12 by tomorrow.

Henry

Hi Henry,

Great to hear that you are back running again and I just wanted to wish you all the best.

In 1978 I was a fresh faced 8-year old watching athletics for the first time. I'll be cheering you on this time too...from Simon in Spain.

bierzo baggie,

"Great to hear that you are back running again and I just wanted to wish you all the best."

I'm heading now to the highest altitude in New Mexico.It is even more fun running now days than before,and what is impressive is to proof it to myself and the odds in what I can do in this age in the running world.

I will back in the afternoon.

Henry

To bierzo baggie,

The 84 day of training phase II,today is the last day of week 12.La Luz Trail I ran up to 10,768 feet took me 161 minutes + coming down 164 minutes =325 minutes,I had it up to the neck,but it is much better than the last time takes me 363 minutes.

I could feel it in my bones,every joint in me was in pain.

I think that's what it takes to be a champion.It hurts so good. A little bite of feeling burning fires in the hips and joints coming down the hill.

I'm going to take a cat-nap

Henry

YIKES! :)

Did you ever do this kind of thing in the 76-82 period, Henry?

This sounds similar to very long outings that some Japanese Marathoners do from time to time.

Henry Rono wrote:

To bierzo baggie,

The 84 day of training phase II,today is the last day of week 12.La Luz Trail I ran up to 10,768 feet took me 161 minutes + coming down 164 minutes =325 minutes,I had it up to the neck,but it is much better than the last time takes me 363 minutes....

I'm going to take a cat-nap

Henry

Henry:

Do you carry food or water? Ohmygod! That is fantastic! I'd still be sleeping. Take it easy tomorrow, ok?