Henry Rono training for masters mile record. PART II

To J.R.

J. R. wrote:

Hi Henry,

How is your running today.

My day looks great,I have recovered from sunday race though.I'm getting six pags in belly.That is the most significant thing I have been dreaming about it.

To remove a beer belly and replace it with six rolls underneath is not too shabby.

It is a big acheivement in the world of I have.What do you thing is next after that?

I would think my feet roll alot faster.

Have a nice evening.

Henry

Henry Rono wrote:

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

Henry,

If you are interested in going out to Tucson for a race in November, shoot me an e-mail. My old store (The Running Shop) directs the Thanksgiving Cross Country Classic on Thanksgiving morning. They could definitely get you a comped entry to the event.

I'm out here in Albuquerque now and hope to see you out on the paths. Good luck with the training!

To Arriola

What is your email?

Henry

To R.Arriola

R. Arriola wrote:

randy@runningshopaz.com

The 145 day of training phase II. I ran along Tramway for 125 minutes +25 minute sauna +10 minutes whirlpool 10 minutes swimingpool +10 minutes steamroom.

Henry

The 146 day of training phase II. I ran along foothills for 125 minutes + 30 minutes sauna.

That was it for today.

is he human? wrote:

I don't see how he can run that much and not lose more weight or not get injured...he IS SUPER RONO!

"Grandy pace" is the key.

To malmo

malmo wrote:

is he human? wrote:

I don't see how he can run that much and not lose more weight or not get injured...he IS SUPER RONO!

"Grandy pace" is the key.

Malmo, Grandy pace puts me in great shape, all I need is a race in low altitude, either in Oregon or California where the weather is warm and low altitude.

Do you have a race for me to proof it to you,Malmo in November?

Henry

To is he human?

is he human? wrote:

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!

Actually I was replying to is he human?

Grandy pace is the key as malmo reads my training and I need a race to proof it to you next month.

Henry

To malmo

malmo wrote:

is he human? wrote:

I don't see how he can run that much and not lose more weight or not get injured...he IS SUPER RONO!

"Grandy pace" is the key.

The 147 day of training phase II.I ran for 125 minutes the same route through copper hill and it feels great. I'm getting ready for a 5k in November 4,2006.

I get to go under 20 minutes very easy.I'm feeling I can do it.What do you think?

Henry

[

I get to go under 20 minutes very easy.I'm feeling I can do it.What do you think?

Henry[/quote]

I think that all of these stepping stones or benchmarks along the way are a fine way to measure your progress. I just wish we could fast-forward time to May of 2007, when a 150 lb Rono is making major headlines again and on the cover of some magazines as you assault the 55 year old age group records!

I can't wait!

Henry Rono wrote:

The 147 day of training phase II.I ran for 125 minutes the same route through copper hill and it feels great. I'm getting ready for a 5k in November 4,2006.

I get to go under 20 minutes very easy.I'm feeling I can do it.What do you think?

Henry

I think so too. Where will it be?

To J.R.

J. R. wrote:

Henry Rono wrote:

The 147 day of training phase II.I ran for 125 minutes the same route through copper hill and it feels great. I'm getting ready for a 5k in November 4,2006.

I get to go under 20 minutes very easy.I'm feeling I can do it.What do you think?

Henry

I think so too. Where will it be?

Here in Albuquerque,New Mexico for sure!

Henry

If you're gonna be rolling in Albuquerque that's going to make it unbelievably easy for me to come down and cheer you on man. After reading these posts for the last 5 months, it'd be a fine thing to have the chance to see the end result in person (this doesn't even address the fact I'd be watching Henry Rono do what he does, which is a remarkable opportunity for an athletics fan too young to have seen the man clean-up back in the day).

Keep up the good work Henry. I'm pleasantly surprised every time I come back to this thread to find you pressing on, free of injury and still so full of energy and motivation. Outstanding.

-NM runner

To arroyo runner

The 148 day of training phase II.I ran for 181 minutes. My muscles today was mot lubrecating smoothly,I don't know why.last night I drunk alot of natural mineral water lemon flovar and apple chuices.

My hipps and knees joints were not in high gear;however,I manage to get away with 3hrs runing along Tramway from copper to north 91 minute make a U turn run the same way back and it was 181 minutes.

Henry

To arroyo runner,

The 149 day,I ran for 61 minutes up north along Tramway and make U turn 56 minutes I got 117 minutes + 20 minutes sauna + 20 minutes swimingpool + 15 minutes whirlpool + 10 minutes steamroom

That was it for today.

Henry

To arroyo runner

The 150 day of training 5 months is over now.I'm still in phase II.I think that is how a 54 year-old takes to get a base for training.

Today I ran for 80 minutes which is not that much in my body at this point in time.I warm up for 19 minute + 45 minutes hill climbing + 16 minutes cool-down= 80 minutes.

I'm getting ready for a changed in my body weights soon.

Have a nice evening.

Henry

yeah thats a gift you have rono above the gift to owe the worl record of 10 km wich i once read about when i wasnt even intrested in running. You have the gift to run injurry free even when wheighing quite a bit.if i run over 30 miles with normal soles i am a mess.And special soles fuk my si joint.

All those 90 minute runs must at least give you 60 miles huh.

Personally about that clip i wasnt offending any one. I hope i didnt offend you.I was hoping i could entertain you.

I was kind of suprised with the negative feed back of someoen anonyme, taking me as racist.

first in the clip they never mentioned a town(the text did but when iw as seeing the clip i didnt looked at the text), 2d i thought the runner looked a bit like rono despite beeing different place,time

3d simply his name and then the way he run and especiall cool the verry last sentence,(at least that you know off) or something like that it was. It reminded me of how much kids in kenya probably already run a sub 4 mile when they where in high school. And 4th it was a nice clip.

Tike, I agree. I thought it was a nice clip.