Henry Rono training for masters mile record. PART II

To UpNorth2 Wrote:

"Your daily training updates keep many of us motivated. I hope it is going well for you."

I know you want for the 101,102,103, and 104 days.

The 101 day:70 minutes + 20 minutes sauna + 15 minutes whirlpool =105 minutes total physical exercises.

The 102 day: 40 minutes run + 40 minutes cycling + 20 minutes sauna + 15 minutes swiming-pool + 15 minutes steam-room + 500 sit-ups + 60 minutes-deep-massues + cat-nap for two hours and that was it for 102 day.

The 103 day: 93 minutes + 20 minutes suna +15 minutes whirlpool + 15 minutes swimingpool.That takes care of 103 day.

The 104 day which is date 9/15/06.I warm-up for 36mr+40mhc+18wd =94 minutes today.

I think we are got up now with updates.I'm very serious for my comeback no kidding.

Thank you for asking

Henry

I read this interview with Rod Dixon and he has a couple of good stories about you, Henry. Man, you were extraordinary!

Good luck all the best with your comeback.

Here is the interview:

BB: When you look back at the legend of Henry Rono, what type of athlete was he?

RD: He was in his day the best runner in the world. Wine, women and song got in the way. It’s sad, because Henry had so much talent. I remember a race in Italy. It was an absolute downpour during the 5,000. Lane one was absolutely flooded, but we persisted to run in it. Henry was in lane three and ran 13.17 and he was 15 seconds ahead of us.

PT: (laughter). You know what, he ran about 5,100 meters.

BB: I heard that one time he came to Australia for a tour. Didn’t the promoter find him before the big meet just lying in the lobby of the hotel?

RD: That’s right. The meet was postponed and Henry went down to a local bar and started drinking.

He went off somewhere for two days on a drinking binge. Somebody found him and delivered Henry in an absolute coma back to the hotel into the lobby. And I remember Andy Norman, the meet promoter from England finding him. Andy said to Henry, “You are going back to African unless you can pull yourself together. You come down to the track at four o’clock in the afternoon.” I went down there and Andy had him run ten quarters.

PT: How fast did he go?

RD: An average of 60 seconds per quarter with 20 seconds recovery. Henry threw up at least four times, but he did it. Four days later Henry was a lap down almost 5,000 meters into the 10,000 meters. He looked back and saw the leaders about to go by him. Suddenly it looked like somebody lit a bloody fire under him. Henry took off and won the race in 27:39.

PT: He made up 400 meters?

RD: He made up 400 meters and went on to run 27:39, which was the season’s best time until about August of that year and this was back in March. Extraordinary.

Henry Rono wrote:

I'm very serious for my comeback no kidding.

Thank you for asking

Henry

I'm enjoying every bit of your messages, Henry.

Thanks much and all the best with your running and elsewhere.

Henry Rono is still to this day the most interesting, exciting, intriguing, enigmatic athlete this sport has ever produced. The man should be the foremost authority on this sport and if he wishes to could contribute greatly as a coach to the development of runners because he seems to grasp better than anyone I've ever read what it takes to be great.

I know when he was in Pullman in 78 he was living a daily regimn of total focus and extreme effort. He didn't just get out of bed and break 4 world records.

Obviuosly tremendously talented but that wasn't all that got him there and he knows it. And this thread here and reading about his comeback proves it.

Its most importantly in the mindset.

To slaps wrote: "know when he was in Pullman in 78 he was living a daily regimn of total focus and extreme effort. He didn't just get out of bed and break 4 world records.

Obviuosly tremendously talented but that wasn't all that got him there and he knows it. And this thread here and reading about his comeback proves it.

Its most importantly in the mindset."

Pullman, the name alone puts you to stay focus.The town of citizens of 5,000 pulled me up.

I have to stay half awake and half sleep.I stayed it in the mindset. And the four world records came down in the span of three months.

Today running system look for easy way out.Perhaps they don't have a room for their desires.They need to be thirsty before they dig a well.The running will-come to them in a easy way.

Please edited before you read my writing.

Henry

To slaps,

The 106 day training of phase II. I ran for 121 minutes, I feel good about my fitness.

Henry

Henry:

a bit off topic, but.....

many Kenyan marathon runners train on the road where I live.

I think that they are preparing for Chicago or NYC.

I feel honored to have some of the best runners in the world run past my home.

Other neighbors complain about them blocking traffic etc.

I would like to put a sign out in my yard, next to the road to welcome these international visitors and to offer encouragement.

Maybe it would be most welcoming in some common native language, e.g. Swahili?

Can you type out some suggestions?

thanks

Peter Buniack

did you ever try hurdling the water jumps, as I have seen some Kenyan's do....and also did you ever clear the water on your water jumps?

To Swahili,

They know what to do,perhaps your encouragement might boost their spirits.

All you have to say is that:

- Habari wajesaji-mimi ni- Peter Buniack -Karibu nyumbani-Tukunywe- chai. After they finish with- you say -Kwaheri-yakuhonana tena.And you did was:Hi sports-men, my name is Peter Buniack welcome-home for tea.and goodye we will see each other again.

Kenyans drink tea most of the time no coffee.

Henry

To wish I could.....

You know what? I didn't have to have the fancy technique runs over those barriers.I was jumping over them as an antelope jumping over the fence in the forest.And all over sudden there a barrier before the water,I step on that tree and I rise up in the sky and jump trying clear water but fairly step by the water edges toward the end'

I can do that 35 times and before I know the steeplechase race is over and I am the winner.

Henry

when you go for 50-55 age group masters records next summer, will you also go for the steeple record? I wonder what the steeple record is for 50-55 age group?

Are you targeting all the records from the mile through the 10k?

Is next summer, (10 months) too soon?

To wish I could.....,

I don't know until I get there?I'm stil taking one foot forwards step at the time.It is a big bite to chew.

Henry

You have had a great career, and i was wondering do you have any regrets or things that you would have liked to acheive?

If all the runners that ever were were compiled into just one runner, and each of the runners now had to play one part in the operation, some might think to place you in the legs, because of your great physical talent - and that would not be a bad idea. Some might think to place you in the brain, because of your intelligence - and that would be a good idea. But I would place you in the spirit, because you give your best and through good fortune and bad fortune you persevere with courage and good cheer. I hope that the young readers on Letsrun recognize true greatness. I know that many of the oldsters do.

yes, I know it is alot to 'take on' and you have a long way to go. We, fans of Rono, are just excited and can't wait to see you out there again, next year 'kicking ass and taking names'.....lol....but, YOU are right in not rushing it, too much. I have heard from many Masters runners, over 40, that the number 1 reason for failure to achieve goals as a Masters runner, (and even quitting), is 'pushing too hard' on 50 year old knees, feet and joints; failing to realize that one is not 25 anymore. You are smart to go at 'your own pace' and make it all the way back next year, than to 'crash and burn', by overdoing it, listening to us "Rono fans" that can't wait!.....lol...

To Slowasme

"You have had a great career, and i was wondering do you have any regrets or things that you would have liked to acheive?"

I don't regret on anything.It was part my running and learning.The good part I'm still alive. I didn't die from sports frustrations though.Thank God, I went through rehabilitation centers in America.If I was in Kenya I could not be breathing at this moment.

I did gain alot of human Psychology during my running career.That is why I'm so motivated to get back to those feelings of running and the business around it.

I missed it though and I want to renew my running body and get into the breathing joy and happiness.

The 107 day of training phase II I put in 93 minutes + 45 minutes accupuncture in the knees and feet.To get those nerves alive.

Henry

To wish I could.....

Thank you for your concerns,I try to slow down my feets and kees telling me to slow-down before I crawl and hit the wall.

I have to hold-back my horses.you are right! Strong head can ruin the knees for sure.

Henry

To wish I could.....

Thank you for your advice,

The 107 day of training phase II.I put in 61 minutes and I feel great,I could run more but I follow your advice and it works well,like the way you say take it easy that way I will get to go all-the-way.

Henry

Henry,

In case you didn't know when you reply to a post and you want to quote the person you don't have to type in the actual quote, just click the little quote box on the upper right hand corner above the area you're typing your reply message in.