Henry Rono training for masters mile record. PART II

To Skuj

Feeling burning fires you will overcome that,just keep doing it and having enough resting for your recovery

"Enduring" is the real game plan for a runner.

I'm going to run my recovery pace this morning and process my thoughts about this week training with the x-country high schoolers.

I remember yesterday race during the 5k race,I joint the women pace. They were running between 5-6 minutes pace and I was breathing very heavily,but my knees and arms were coming up very high.

These two girls almost got me at the final turn, but because my high knees,I sprint very fast and they finished behind me.I endured.We were talking afterwords and luaghing about it, how to hold on with the pain.

Henry

Henry - You're looking good!!

http://www.newmexicomarathon.org/images/nm_marathon/2006/photos320/DSC03114.jpg

c-level runner wrote:

Great job Henry! I said that anything under 22 minutes at Albuquerque's altitude is great progress- you were 45 seconds faster than that. At sea-level I think you are below 6:00 for the mile/5:30 1500, so you are still on a great improvement curve! What an inspiration for all those who are following your comeback.

^^^c-level is correct!

Henry, when I read your thoughts on running, I become more sure that it doesn't matter whether you are from Kenya or Ohio, set world records or run in the pack, if you are a true, honest runner, you will share the same beautiful experiences with all your runner brothers and sisters.

May you (and all of us) continue to endure, and may we run with joy in our hearts.

Henry-I'm in Albuquerque. I sent you an email...See you in the morning?

Henry Rono wrote:

To Ran at WSU

I didn't know Pullman still pulls people to run through the wheatfield.Oh well call me or email me and I will run with you for 90 minutes not 80 minutes in the thin air of high altitudes.

It is my business deal where you have to start slowly warm-up for 45 minutes and move up and in the end last 15 minutes hard and harder ana even faster and you can called a great work-out.How is that feels? When you think about that minutes runs with me.

I will see you,when get here in Albuquerque, New Mexico.

Henry

To c-level runner wrote:

"May you (and all of us) continue to endure, and may we run with joy in our hearts."

Good job C-level runner!!!

This is the spirit we all seaching for.To run with positive thinking.With-out any bad feelings toward any-body only good and competitive spirit.

My muscles were very tight and sore today,I took a day off today.

I was in the middle of making decissions today put on running gears walk-out-side turn around may-be whirl-pool or sauna and finall back to bed.I didn't do none of these today.

My stomatch was in pain today,I think because breathing hard yestarday race chasing those girls who were trying to outkick me at the finish line.

Took a cat-nap for one hour. I get up and read and read!!!!read all-day!!!! And arraging Olympic Dream Chapters that goes from chapter 1-18.

The 93 day no training phase II.Only getting organize in the house waiting for a big day tomorrow.

Henry

To Ran at WSU,

The 94 day of training phase II.This morning was a great run for me,because I had you running with me and the pace was alot faster, easy, and effective run.

Ninty-nine(99) minutes this morning will take care of me, until next run this afternoon with x-country high schoolers.

Have a nice afternoon drive to Washington DC.Perhaps you need to take a cat-nap before you drive,so that you can focus better.

Henry

Henry-

Thanks for the great run. It was a nice morning.

I took a cat nap just outside of Amarillo while my father was driving. I'm in Oklahoma City now and found a nice spot to run again tomorrow morning before we head further east.

Have a good day and keep up the good work!

-Ran at WSU

To Ran at WSU,

One of these days, I will find a companion runner with leg speed as yours,and I will get in good shape with no time.

Thank you and have a safe trip.

henry

Henry:

Everyone knows of your fantastic endurance and strength, which propelled you to all of those records; but I am curious as to what your basic 'top speed' was back in the late 70's. What was your best 400m and 800m (or 440 and 880 yards). I know you did a handful of miles between 3:59 and 402, right?

just wondering about your quarter and 1/2 mile speed: let me guess, just for fun: 440y or 400m: 52.....and 880y or 800m: 152.....

let me know how close I was.

To Rono watcher

Train as you listen to your body feelings that is my game plan.But the trick is to lead those feelings for greater speed to the top.

400m: 54sc, and 800m: 1:54 and 1 mile: 3:59,I could also do it in the middle of the race.Example my first mile in 3000m was 4:05 or 3:49 min and last 3:43 min =7:32 world record.

But the training was slow as of yesterday me and you every-morning;however,intervals training is where the game plan is at.

The warm-up in the morning before world record is basically as during the interval section.Then come home take a cat-nap before the evening world record.

But the last sunday race, I didn't take a cat nap because the race was at 7:am but the performance came out great.

I use my body to the highest level on sunday race,that is where my body could reach on sunday(I maxed)

Without strong-warming-up, one cannot max their running abilities.So that is why,I never have a good 400m faster than 54 or 56 sec only in the middle of the race I can or the last lap.

I did 52 seconds in the last lap in 1982 during Zurich meet 5k competition to win the race.

Henry

Henry - I just wanted to thank you for all of your posts here. I am getting back into shape after 6 months off due to injury and it is inspiring to hear about your daily training and quest for another world record.

By the way, I met you at a small 10K in Horseheads, NY back in the late 80's or early 90's when you were living in NY making a comeback.

Thanks again for your contributions.

3:49 + 3.43 = 7:32 WR

Thanks for the info Henry, great stuff!

regular slow 2-3 hour runs incorporating MANY hills, sauna, and lots of situps for a month, then a phase of intervals and preliminary competitions, addition of twice daily runs for month, then faster paced runs with companions for month #3.

To JMS

The 95 day of training phase II,I did and easy one no feeling burning fires 64 minutes and 20 minutes sauna.

My body was internally breathing harder and over-working since there were no much sweats through the skin until I was in sauna.I could tell because I was going to the bathroom every time drink tea and water.

Henry

To Copper Hill,

The 96 day of training phase II,this morning was at copper hill 36mwr+35mhc+18mcd=29 minutes.

That is it for this morning it feels great no more feelings of burning fire in the knees and quads.I'm used to it.

Henry

Adaptation! Absorption! Don't you just love it when that happens? :) You have great patience and foresight, Henry. WR holders need these qualities, I have learned.

Henry Rono wrote:

To Copper Hill,

The 96 day of training phase II,this morning was at copper hill 36mwr+35mhc+18mcd=29 minutes.

That is it for this morning it feels great no more feelings of burning fire in the knees and quads.I'm used to it.

Henry

Henry:

I'm sure Chaplin must have had you double in meets in college, especially dual meets. did you run the mile and 3 mile or did he add the steeple to home meets?

what were some of the good doubles you remember and who did you beat?

Did you ever run the 880 in a meet?

To 70's old timer,

In June 4, 1978 NCAA Championship in Eugene ,Oregon.I was going to tribble:3k,5k,and 10k,but I ended up running 3k and won it.

Guess what happened you know it?

When Henry Marsh,mention,

"10,000m world record will go today"in the Oregonian newspaper.

John Chaplin drop me in the race.

I took my world record to Vienna,Austria June 11,1978.

Chaplin hated Oregonian media.

Yes I used to run 3miles,but before I used to warm-up with a mile race still,I could win with 4:00 min and ran 3 miles 13 minutes in Moscow,Idaho Indoor meets.

Henry