Henry Rono training for masters mile record. PART II

To skuj

Skuj wrote:

Oh Henry....I think you are asking for trouble my friend....World Famous Runner Jumps Into Race Without Paying....reconsider, Dude.

I thought the registration was $25,but they ask $35,so I walk away I didn't even talk to him into paying less because the guy look at me in a wild eye, so I ran away and someone turn me around and pay it for me. He saw me getting upset.

That will get me run wild tomorrow in the race.

Henry

Henry how was the race??

Henry:

I'm also eager to learn how your 5K went. When Henry Rono says, "I will run wild"--well, that still strikes fear and trembling in some of us. If you keep going, there will clearly be no stopping you.

10/22/2006 Albuquerque NM

Duke City Marathon - 5K Run

Bib: 3898

Name: Henry Rono

Gender: M

Age: 54

Hometown: Albuquerque NM

Place Overall: 30 out of 814

Men: 30 out of 357

M 50-54: 2 out of 33

AgeGrade: 71.54% Place: 22

FINISH: 20:52 pace: 6:43

Chip Time: 20:52

Gun Time: 20:52

To Run This

RunThis wrote:

Henry how was the race??

The 141 day of training phaseII. I got up at 4 am and ran for 96 minutes.

I climbe copper hill come home took a shower by 6 15 am I'm out of the house and I was ready for 5k at 7:10 am.

It was cold, but I started the race very good and finish very strong.I finish with the time of 20:52 minutes,better than last month.I think somewhere along the race I ran 5 minutes a mile.

I came home and took a cap nape for 2hours.

Now, I am ready for the next race.Perhaps next month in Arizona.This time around I'am going for 19 minutes or better for sure.

Henry

Nice improvement, Henry, and 2nd out of 33 in division.

Good for you, keep up your great running!

Well done, Henry.

Henry:

when you are 150 lbs. or less, sometime in '07, I have no doubt you will be running in the low 16's for 5k; maybe faster.

Henry this is a good result because you are still in Phase II. When will you change to phase III? Will this be when your weight drops to a certain number? your results are very good because you are mostly doing endurance runs with no track speed workouts.

You are training very smart and improving every week. By next spring you will be ready to race fast. I can already see you speeding around the track feeling the wind in your face enduring to get the record. I hope I will be able to come and watch you when the weight has dropped and when you are ready to fly!

Henry Rono wrote:

It was cold, but I started the race very good and finish very strong.I finish with the time of 20:52 minutes,better than last month.I think somewhere along the race I ran 5 minutes a mile.

Henry

Congrats Henry!

2nd in your age group says a lot. And it sounds like you're feeling the speed returning.

It still cracks me up that you warm up by running up a mountain :)

Great Job Henry!

Keep it up!

Lower altitude and warmer temps should help too.

To Brit

Brit wrote:

Henry Rono wrote:

It was cold, but I started the race very good and finish very strong.I finish with the time of 20:52 minutes,better than last month.I think somewhere along the race I ran 5 minutes a mile.

Henry

Congrats Henry!

2nd in your age group says a lot. And it sounds like you're feeling the speed returning.

It still cracks me up that you warm up by running up a mountain :)

The 142 day of training phase II.I ran for 121 minutes this morning the same route I did yesterday morning.

Yes,this body requires hard core training to reach to the top you know that.

I'm training through races.I have to shake my cardio that early morning with cold air into my lungs.

Henry

To Braavo Furgi

Braavo Furgi wrote:

Great Job Henry!

Keep it up!

Lower altitude and warmer temps should help too.

The 143 day of training phase II I ran for 121 minutes + 25 minutes whirlpool.

Henry

How do you feel on those recent 121min runs, Henry? At 30min? At 60min? At 120min? Just curious - is this feeling therapeutic and flowing, or are there still some struggles?

I don't see how even the great H.R. could feel 'flowing' on his runs at 30 lbs. overweight. I am about the same and I feel like I'm dragging a cement block.

is he human? wrote:

I don't see how even the great H.R. could feel 'flowing' on his runs at 30 lbs. overweight. I am about the same and I feel like I'm dragging a cement block.

Have you been putting in the 150 to 200 minutes a day that Henry has?

no way i could, being 30 lbs. overweight...it would destroy my knees for one thing...jogging 4-6 miles is misery for me now....I am losing weight, however, I was 50 lbs. overweight on the 4th of July. I don't see how he can run that much and not lose more weight or not get injured...he IS SUPER RONO!

Hey Rono

Is it possible you can post some of your traing scedules from when you were a fantastic runner.

I would love to see how the different stages of your preparation lookes like leading up to the world records.

Like

Winter traing

Spring traning

Competition period

I hope you can respond to me. I asked before and you said you would come back to it. Hope you can fin time to answer thank

To Bjiollis

Bjollis wrote:

Hey Rono

Is it possible you can post some of your traing scedules from when you were a fantastic runner.

I would love to see how the different stages of your preparation lookes like leading up to the world records.

Like

Winter traing

Spring traning

Competition period

I hope you can respond to me. I asked before and you said you would come back to it. Hope you can fin time to answer

thank

Hi! Bjollis,

I don't want you to think a I am avoiding you.

I have answers for you today once I'm at home now now I am doing my homework with tutors;however,I want you to you.

The 144 day training was 111 minutes at the copper hill few hill climbing repeats.

I will explain my training in 1976-1978 that led to four world records and what I want to acheive now.

Stay tune and I will back with you I am sorry it takes so long.

Henry