Henry Rono training for masters mile record. PART II

Really? Why the 90 minute warm-up? Why not a 2 hour run after the race after warming up 15-30 min? After 90 minutes of running there has to be muscle fatigue, no matter what effort.

To slaps

slaps wrote:

Really? Why the 90 minute warm-up? Why not a 2 hour run after the race after warming up 15-30 min? After 90 minutes of running there has to be muscle fatigue, no matter what effort.

Next week I will changed the strategy

45 minutes warm up and hit the 5k.

Henry

I think 30min will be more than enough. Remember, you are looking for improvements in times, not another workout. You need to make it as easy for yourself before a race to get better times. I would even take it easy the day before as well. Like I said, make it easy for yourself during race time and you will run faster times.

Henry,

I was a huge fan of yours when you were in your prime. Thanks for the inspiration. Now i'm a 51 yr. old runner who still loves the sport and runs 40-60 miles p/wk.

It may be presumptious of me (a slow runner) to offer advice to you (a former world record holder), but if i were your coach — ha! — i would forbid you to do more than 20 minutes of EASY jogging early in the morning on the day of your race: just enough to get the blood flowing, work the stiffness out of the joints, and prime you for the race. You could follow the 20 minute jog with some very light stretching. Then a few hours later when the race comes, do another warm-up, throwing in some race pace running and strides.

Why not try it? You have nothing to lose by experimenting. It seems from your training that you're in better shape than i am, and i can break 20. But i think if i did a 90 minute run the morning of a race (or even a 45 minute run), it would be very hard for me to break 20 just 4-5 hours later.

Best of wishes to you! Keep at it! It's inspiring to see your progress and determination. By the way, are you coming to Cincinnati to run the Jingle Bell Run for Athritis 5K on December 9th?? I think i saw some information on that. If you're coming to town, i'll make a point to say hi to you … along with a few thousand other fans. Ha!

Hills.

That will be the answer for my Oregon winter. I've only run 6-8 easy miles a day on flat surfaces for the past 3 months, but starting tomorrow, that will be the morning routine and I will take hill medicine in the afternoon. I think a couple of my old boys (in thier 20's and 30's ) may be at that race on the 18th. Let me know if you are going . I would love to make the trip to cheer you on too! oh yeah, My team finished 10th in state, not bad for young 15 and 16 year olds and 3 improved 10-30 seconds with the rest equaling their best efforts. They do need more miles for next year, but they are learning how to work!

Henry: You ran better than your time shows today. The course was very slow for all of us due to the uphill first mile. David S. ran a minute faster just one week ago. Even though I got second overall today, I was disappointed with the time being 45 to 60 seconds slower than my usual efforts at altitude. Thanks for warming up with me and talking about our teaching days in Grants. Quinn Smith

aren't you surprised he is running as well as he is, without getting injured, carrying an extra 30 lbs? Can you imagine how he would do if he ever got down to 150 lbs? We can only hope!

Skuj wrote:

All the best on Sunday, Henry.

If I may......the usual long running / warmups right before a race....could that be tiring / detrimental at this point of your running career? What was good in 1978 may not be so good today??? Would you consider really tapering the volume for a race?

Sorry if I am being too presumptuous, Henry. :)

precisely. just about everyone else is saying what you said, even in the same words.

To the might quin

the mighty quinn wrote:

Henry: You ran better than your time shows today. The course was very slow for all of us due to the uphill first mile. David S. ran a minute faster just one week ago. Even though I got second overall today, I was disappointed with the time being 45 to 60 seconds slower than my usual efforts at altitude. Thanks for warming up with me and talking about our teaching days in Grants. Quinn Smith

Thank you for highlighting that point.

henry

To runamook

runamook wrote:

Hills.

That will be the answer for my Oregon winter. I've only run 6-8 easy miles a day on flat surfaces for the past 3 months, but starting tomorrow, that will be the morning routine and I will take hill medicine in the afternoon. I think a couple of my old boys (in thier 20's and 30's ) may be at that race on the 18th. Let me know if you are going . I would love to make the trip to cheer you on too! oh yeah, My team finished 10th in state, not bad for young 15 and 16 year olds and 3 improved 10-30 seconds with the rest equaling their best efforts. They do need more miles for next year, but they are learning how to work!

I'm waiting for their invitation first and I will let you know.

Henry

American joggers giving advice to one of the greatest distance runners in history.

This is stupid.

You people should be listening to Henry and learning from him, and keep your mouths shut, not trying to give him some advice.

To harmful messages,

I am shocked anybody would give Henry Rono advise; these people are delusional.

Learn from Henry folks; you have two eyes and one typing finger, read twice as much as you type.

To harmful

harmful messages wrote:

American joggers giving advice to one of the greatest distance runners in history.

This is stupid.

You people should be listening to Henry and learning from him, and keep your mouths shut, not trying to give him some advice.

The 156 day of trainig of phase II. 33mwr+60mhc+28mcd=121 minutes.

Don't make me laugh I had along day-today,so I'm just sitting and laying on my back against the billow and watching TV.I'm planing to do intervals tomorrow.

Have a nice days guys and continue to have your sense of humour, thank you

Henry

Here is my advice to one of the greatest runners of all time:

Keep your sense of humor!

AJ

To America Jogger!

American jogger wrote:

Here is my advice to one of the greatest runners of all time:

Keep your sense of humor!

AJ

You nail it,right on the spot America Jogger.Guest what I want to hear from the American top runner,their point of views and compare with the rhetorics of world training.

Henry

To dnixon

Ha! I will!- keep up-the good job of training, you are not old as I am.Come on!

Henry

To America jogger

American jogger wrote:

Here is my advice to one of the greatest runners of all time:

Keep your sense of humor!

AJ

The 157 day I took a day off.

The 158 day I ran along copper hills through foothills for 125 minutes,I'm trying to make it easy for this weekend for another 5k,I hope to go under 20 minutes.

Henry

Hi Henry; I think if you get the right race that sub 20 5k

will come pretty easy. Keep in touch. Cheers KM

Many posters have expressed amazement at how Henry can stay uninjured even carrying extra weight.

Yet one answer is right in front of our eyes.

Every day, Henry *warms up* at least 30 min. (at "grandy pace") before his main run . The he *cools down* another 15-30 min.. He is always gently encouraging his body to be ready for the run and then to recover also. He is teaching us, but we must listen and observe!

Thank you Henry for this lesson; I know that you will succeed.