Henry Rono training for masters mile record. PART II

How are you doing today, Henry?

To Skuj

Skuj wrote:

How are you doing today, Henry?

After I took a cat nap for one hour.I got up feeling very strong mentally and ready to go again.I'm well recovered.

I'm drinking alot of light orange juice now mix with water.

I don't have that headches now.My eyes is back on the ball.

Thank you don't do it,

To get back in shape is not easy.My pains are not in the knees any more as it used to.

I drank Prune Juice all day yesterday and it cleaned me up I shake it up and drink the whole bottle and sit in the bathroom all day.

I think that is why my stomach and the head start acting up little.

I'm Okay now after cat nap.

henry

Henry:

I am just starting a comeback after knee surgeries and not running for the past 10 years. My weight has ballooned to 230 lbs, when my top running weight was 155 lbs. (I am 6 feet tall). I have no illusions of recapturing my youth or times or even that lean weight of my 20's; but you have inspired me to start up and give it a try. I used to run over 100 miles per week and was a good, 'regional runner' in my day; (30 min 10k, 223 marathon, 14:18 5k); but can now barely run 2 blocks without feeling horrible. I'm sure that being 50-60 lbs overweight is the major problem; so I will start cutting back on my eating, after I do a mini fast of 4-5 days, just to get started. I see that u just did a fast along with some of your fans. (I just found this website yesterday). Thanks for the inspiration. It feels almost hopeless, starting out at 230 lbs, though, I must admit. I'll probably have to do alot of walking and biking at first, so as not to destroy my knees, being so heavy? what do u advise? I am 54 years old.

thanks

Mr. Rono:

I feel that I should inform you that at most road races in the US where there is a longer race plus a mile race, the "mile race" is usually just a fun run for the kids or something like that. I would hate to see you get all worked up for this race, and then line up against a few kids and some middle-aged ladies on a course that is unlikely to be very accurate.

I could be wrong, but I would highly recommend checking with the race director whether or not the mile event is a serious race.

T

Henry,

We last heard from you on 10/03/06. Keep your eye on the goal ... you can do it. Don't try to race while fasting. Wait at least a week after you end the fast so that you have your strength back, then run your time trial. Good luck, keep working hard.

To UpNorth2

UpNorth2 wrote:

Henry,

We last heard from you on 10/03/06. Keep your eye on the goal ... you can do it. Don't try to race while fasting. Wait at least a week after you end the fast so that you have your strength back, then run your time trial. Good luck, keep working hard.

I'm doing time trials on sunday one mile.I want to run 5:20min.What do you think?

Henry

Yes, you can do this thing. Don't worry about the weights, they come off when you need them to. Many people cheering for you Henry. Can you hear them?

Henry,

5:20 is a good goal. A one minute improvement from your 7/16/06 1500m. Remember no faster than 80 seconds for first 400. That was the pace of the 200m repeats you did to evaluate your form a couple of weeks ago. Good luck, run smart.

Mr. Rono

Can you imagine how 'easy' running ,training and racing will be to you, when you have dropped another30 lbs? You will be laughing out loud...and your knees will not complain to you.

keep your eye on the prize down the road, but approach each day, new; one day at a time.

Henry - I came across this thread totally by accident Hope all is going according to plan. When will you throw in some speed work??

He (Rono) is still 30+ lbs. over his racing weight. Doing speed work would make no sense at this point and could lead to injuries. Maybe some tempo runs...but....even the 'great Rono' can't perform miracles when he is still 30-40 lbs. over his racing weight.

However....come next April.....WATCH OUT-- you masters guys in the 50-60 age group!

To can't wait!

can't wait! wrote:

Mr. Rono

Can you imagine how 'easy' running ,training and racing will be to you, when you have dropped another30 lbs? You will be laughing out loud...and your knees will not complain to you.

keep your eye on the prize down the road, but approach each day, new; one day at a time.

You nail it right on the dot.

Henry

To The Real Merrill Rubin

The Real Merrill Rubin wrote:

Henry - I came across this thread totally by accident Hope all is going according to plan. When will you throw in some speed work??

I need to start right now actualy that should bring weight down very fast.

After trials on sunday I will set up time shedule for intervals.

Henry

It does look like the 1 mile is for children, the 5k for adults. Also very likely the course is not accurate.

http://active.com/event_detail.cfm?event_id=1350559

Henry if you're at the point where you can handle it without breaking down ( and you should be getting close) speed work like 200's and 300's, at a good effort with even 2 minutes rest seems to kick things in gear and boost the metablolism into over drive. Just maybe 2 times a week.

But, I'm 39 and the fast stuff tears me apart. It hurts!

Remember almost half- jogging a 45 300 years ago? I do and today that would create havoc the next morning when I took my first step out of bed.

But I bet scaling it down to 57-60 for 5-6 intervals twice a week would get those legs remembering how to turn it over and how good that felt. For me, 80 second pace would be a start but you're getting past that.

I know you know more by far about what your'e doing and the most important thing is rebuilding that base and that comes first. But I think when you're ready, regular light speed sessions that won't tear you down will help the weight drop.

To slaps

You got it! up on top of the nail head!!!!

The way to go about it.

No hurry no soon for us old folks.

Yank loose and do it right before you know, the game is over for sure.

Henry

You are damn right. The game will be over soon.

Henry you are a true inspiration. Keep it going and I'll send you my autograph you signed years ago and you'll have to re-sign "World Record Number 5"

I know it.

To slaps

slaps wrote:

You are damn right. The game will be over soon.

Henry you are a true inspiration. Keep it going and I'll send you my autograph you signed years ago and you'll have to re-sign "World Record Number 5"

I know it.

I will send you another autograph with the photo me and salazar 1982 Eugene race 10k, you can see it on my website

page 4 send me an email with your address.

Henry

To slaps

slaps wrote:

You are damn right. The game will be over soon.

Henry you are a true inspiration. Keep it going and I'll send you my autograph you signed years ago and you'll have to re-sign "World Record Number 5"

I know it.

The 123 day of training phase II,I ran for 94 minutes + 30minutes sauna my body is very tired and sluggage.

The 124 day of training phase II,I ran for 93 minutes + 30minutes sauna + 10 minutes steamroom

The 125 day of training phase II. I ran along Tramway for 185 minutes +25 minutes sauna + 42 minutes water earobic exercises.

The 126 day of training phase II I didn't preparing for the One mile trials.

Henry