Henry Rono training for masters mile record. PART II

To skuj,

As soon I arrived WSU,I knew the running world will changed for better and Kenyans will take over the running.I got that senses right away.It is true it is happening.

I knew from my coach John Chaplin and American students.I even told another guy at that time I will coach in future or even then, if I want to.He, said

"but you have to speak good English."They think English is the facter,the mouth verballing muscles are they keys to running or even classroom learning.

Noooooooooo!

It is do it.Let the action explain.That is how the kids will appreciate and joy their assignments.

I say,I will speak English,but just enough to make the message across.The point is that it is not kids,you tend to refer to kids the is the problem,but not the kids.Think for a moment the kids were born yesturday,you been around, so stop blaming the kids.

Are the kids in charge of class-room or coaching?

We are the ones acting like kids and we don't want to be accountable for our action,so the kids go along with that behavours we produces in front of them.

Guess what? kids have strong sense of obversations,which leads to learning or extinction.So you better act right.

You guys taking it like a jogg,so you are the enablers.No wonder someone like me have hard time trying to coach in North America.

Henry

Henry

Henry,

You seem to run very early in the morning and I was wondering if you have time to eat and drink before you run. If so what do you usually have and how soon before running.

When I run in the morning if I drink nothing I feel terrible, but if I drink some it feels like it is sloshing around inside.

Thank you

To runthis Wrote

"When I run in the morning if I drink nothing I feel terrible, but if I drink some it feels like it is sloshing around inside."

I drink orange or apple juice, if not take vitamin 'C' and water.

Henry

To runthis,

The 87 day I ran for 90 minutes phase II training +15 minutes sauna.I'm still sore from LA Luz train.

The 88 day of training I did my morning run 90 minutes up at copper hills.

My second run was in New Mexico Highlands University with Coach Bob's cross country team.I joint his team at 3:30pm. The front runners took me for the first not even quarter mile. I was breathing hard and loosing my breath. Matt started making his moves.I back-down because the pace was harder for me.I hank on with Rob for while,then I faded back.

Finally I finish with a group of female, four miles in 38 minutes.This is higher in altitude of 8000 ft.My knees and beer belly started shaking and feeling burning fires.

Seems like Bob has a good cross country team.They are happy team and that is what it counts.The rest comes later.

They heard me talking about my experiences in running world and why I like running.It was an exitement for me to be around athletes again and I like it.

Henry

You MUST coach, Henry.

It was our honor to have Henry come and visit us in Las Vegas (New Mexico Highlands University). Our athletes have heard me talk about Henry Rono many times over the years and they were very excited to have one of the "greats" join them on their run in the mountains and for a cook-out (including some ugali) after.

TRAINING NOTE: Henry's 4 miles in 38 minutes was actually more impressive than it sounds. He neglects to mention that the "Matt" he started out with is Matt Gonzales (a 28:10/10k guy)...the pace was a little quick. The rest of the run featured three pretty good climbs with a half-mile uphill finish.

You are right--Henry should coach young people. We dropped by the local high school before their practice and within minutes he was surrounded by young athletes...Wide-eyed, smiling and asking questions. Almost all of those athletes showed up to hear Henry speak later that night.

Thanks Henry. You're welcome back in Las Vegas anytime!

To coachd

Coachd, I train today with the Edorado High school X-country team.The drills and stretches took us total of 45 minutes + 45 minutes run + 15 minutes warm-down.

Today stretching was getting into my deep muscles and my body is very sore as coach Butler told, I will be sore by tomorrow.I'm already feeling the soreness.I needed that because I need to start to speed up my feet with the high school running level through spring and I will break the master mile record.

The 89 day of trainig was harder than before,all these days I have been dragging my feet and now it is time to move up.The drills alone puts me in shape.I almost pull abductors muscles of my right leg during the drills.I had to shake it with my left hand to make it loose.

I will be with high school training team twice to three times a week.Other days I will be on my own training.I like to be back with running team again.It does help my running spirit to be able to chat with runners and run along them.

Have a nice day guys

Henry

Henry Rono wrote:

I will be with high school training team twice to three times a week.Other days I will be on my own training.I like to be back with running team again.It does help my running spirit to be able to chat with runners and run along them.

Have a nice day guys

Henry

Aren't teams great? They will learn from you too!

Braavo.

To skuj,

I hear you skuj

Henry

Dear Henry, I have been following your thread so far and I find it truly inspirational with your openness and committment to training..Hat's off to you

To great thread,

"Dear Henry, I have been following your thread so far and I find it truly inspirational with your openness and committment to training..Hat's off to you"

Truelly I like my art of running,so why not be open about it.Thank you for acknoweledging me.

We all need encouragement and openness to grow.I learn these when I went through too many counseling and rehabilitational centeres across this continent.

I'm also a student and a teacher at this point in time.

Henry

Mr. Rono,

Just wanted to inquire as to whether your training is still going well. I saw a few days without posts and became a little concerned. Hope you have just been busy, and that Phase II is still going well.

To Iv.-.-

Which days are you concern about? I always put the day numbered: Are you looking monday, Tuesday and Wednesday?There are there. I posted all of them on one day.

Phase II is still moving well.

Henry I

Henry:

If your training and weight loss stays on track, with no set backs, will you run any indoor meets next winter? Jan-March?.....or train through to outdoor meets, April through August? Any X-C or road races in the fall or is that too soon?

just wondering.

Rono watcher,wrote

"If your training and weight loss stays on track, with no set backs, will you run any indoor meets next winter? Jan-March?.....or train through to outdoor meets, April through August? Any X-C or road races in the fall or is that too soon?"

I want to start racing starting this sunday

spetember 3,2006. 5k it is going to be here in Albuquerque,New Mexico.I'm tring to get the number by tomorrow.I hope by then my soreness is over,even if I'm still sore I will run it through with soreness.

The 90 day of training phase II.I was so stiff I could even walk,but I was able to do cycaling for 40 minutes + 18 minutes sauna +12 minutes whirl-pool.I'm trying to take it easy,I got into the muscles I never used for all these years drills with high school x-country team was very important to my training.As coach,Butler say I will be sore he was right.

I will be doing that next week,he say mondays are good days and I need that.This gives me the running spirit.They have tomorrow and I have mine on sunday.I will be take it one day at the time,you will see my progress,so it is not hidden.

Henry

It is cold and wet (drizzling rain), I'm tired and hungry and I've only done one mile and am already thinking about turning round and going home. Then I think, "Henry's been out. He's been suffering. Just get on with it."

So thanks Henry for continued inspiration and good luck in the 5k. Hope your legs feel better in time.

To Brit,

The 91 day of training phase II,water aerobic exercise for 30 minutes sauna + 90 minutes water aerobic exercise +30 minutes whirlpool +15 minutes steamroom takes away the stiffness in the hips and knees issues.

I'm resting for tomorrow 5k race at 7am.

What is your prediction time for me?

I don't know what I can do tomorrow in 5k.Give me a guess.Anybody can guess for me.

Or I will see you tomorrow.

Henry

Henry: considering: you are still 30 lbs overweight; have heavy legs from training and the race is at 7am; I would guess you will run about 19:30.

I'll guess 20:21