Henry Rono training for masters mile record. PART II

To Mountain Mazungo

Mountain Mazungo wrote:

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.

Thank you

Henry

XXmwr+XXmhc+XXmcd

Henry (or educated lurker),

I really enjoy your thread. Can you explain all of your symbols for me?

mwr = warm up?

mhc =?

mcd = cool down?

Are there any others I need to know?

Thanks,

i.l.

P.S. Good luck with your 5k this weekend!!!

mwr = minutes of warm up

mhc = minutes of hill climb

mcd = minutes of cool down

To another lurker

another lurker wrote:

mwr = minutes of warm-up run

mhc = minutes of hill climb

mcd = minutes of cool down

The 159 day of training phase II.

35mwr + 54mhc + 28mcd =117 total minutes

I'm close to break the barrier of 180lbs I'm just getting close to it;however,I don't worry about it as I used to.

It is now melting down by itself without me panicking and thinking about it,someone told before don't worry about the weights. He was right.

Henry

The reason people question Henry's long warmups/training is because they actually may know more than him. Let me explain.

Yes, HR is/was an amazing runner. His training combined with great talent resulted in WRs and dominance.

What he doesn't know about is training for an overweight middle-aged man, which many on the board do.

Henry's training may be spot on for long term development, but not for a fast 5k.

He must be tired during those races. After seeing how fast he did a track workout, I was aghast at slow his 5k was. I don't run 200s that fast, and am running mid 16s.

Henry knows about World-Class running, the rest of us know about plodding.

However, some of his insights are awesome.

ti86 wrote:

The reason people question Henry's long warmups/training is because they actually may know more than him. Let me explain.

Yes, HR is/was an amazing runner. His training combined with great talent resulted in WRs and dominance.

What he doesn't know about is training for an overweight middle-aged man, which many on the board do.

Henry's training may be spot on for long term development, but not for a fast 5k.

He must be tired during those races. After seeing how fast he did a track workout, I was aghast at slow his 5k was. I don't run 200s that fast, and am running mid 16s.

Henry knows about World-Class running, the rest of us know about plodding.

However, some of his insights are awesome.

Do you know about conditioning your physical?Tjis is what I'm doing for number of hours and days and months to bring my body in shape without injuries.

I'm being, precaution about this old body.That is why. Not only one part of my body also to my entire body is to bring my lost memory of running to the light.

Did I get you lost? Is that sound too technical? pelase edit to make sense.

Henry

Nope, that's the cool insight I was talking about.

How would you feel about less warmup for your 5k? Maybe 20-30 minutes, then your race, followed by a longer run for the day?

Do you think that's why so many of us old guys get hurt? Because we don't run enough slow miles? Instead running fast for fewer miles?

Maybe it is a give and take situation between instant success versus long term success?

To ti86

ti86 wrote:

Nope, that's the cool insight I was talking about.

How would you feel about less warmup for your 5k? Maybe 20-30 minutes, then your race, followed by a longer run for the day?

Do you think that's why so many of us old guys get hurt? Because we don't run enough slow miles? Instead running fast for fewer miles?

Maybe it is a give and take situation between instant success versus long term success?

This time around I will try this weekend and I willet you know'I will take your advise and you are right for that.

Henry

ti86 wrote:

Nope, that's the cool insight I was talking about.

How would you feel about less warmup for your 5k? Maybe 20-30 minutes, then your race, followed by a longer run for the day?

Do you think that's why so many of us old guys get hurt? Because we don't run enough slow miles? Instead running fast for fewer miles?

Maybe it is a give and take situation between instant success versus long term success?

The 160 day of training phaseII. I ran for 121 minutes.It is coming very well,now I can feel it in my belly burning the fire I have never imigane, since I started training.

Perhaps that could be a couple of lbs coming off,who knows.

Henry

Good luck this weekend Henry! I'll be rooting for you.

To ti86

ti86 wrote:

Good luck this weekend Henry! I'll be rooting for you.

I'm still looking for a 5k overhere in albuquerque,down-town anybody knows if there is one tomorrow Nov 2,2006.

However,today the 161 day of trining I check in with 127 minutes just to keep the mood on the running light. I'm looking for a race,if I find one by tomorrow.Then, the early morning warming up,I will go slow for 30-45 minutes. This time around, nuts and bolts will come to mean one thing.

What do you think of that message ti86, Am I making any point?

Henry

You are quite a wordsmith Henry. I'm anxiously awaiting your results!

Henry,

I will be in Albuquerque this coming week for some business and will be getting in a few runs out there. I don't know what your schedule is like, but I was wondering if I might be able to join you for some running. Please email me at

matt.blume@gmail.com

and let me know. Thanks.

Matt

To fwrun

fwrun wrote:

Henry,

I will be in Albuquerque this coming week for some business and will be getting in a few runs out there. I don't know what your schedule is like, but I was wondering if I might be able to join you for some running. Please email me at

matt.blume@gmail.com

and let me know. Thanks.

Matt

My day-today schedule I'm free afternoon Tuesday and Thursday,the other 5-days of the week, I'm free from 4am-6pm.Pick the time and day, we can hit it up in the foothills through copper hills and turn around I live in the bottom of the hill along copper Ave.Or do you want to run along Tramway it is up to you.My running feet fits all.

Henry

Henry, hope you did well if you managed to find a 5k this weekend.

I just got this news about a 5k in Albuquerque in a couple of weeks.

**********

The early registration deadline is Thursday, November 16, for the 6th Annual Fleet Feet Sports TURKEY TREK RUN. The race is at La Cueva High School in Albuquerque, New Mexico on Thanksgiving Day (Thursday, November 23).

This event benefits the RoadRunner Food Bank of New Mexico

http://www.rrfb.org

. For complete race details and to print an entry form go to

http://www.tgrande.com/turkey_trek.htm

or register online at

http://active.com/event_detail.cfm?event_id=1375673

We look forward to seeing you on Thursday, November 23. If we can assist you please e:mail us at

tcr@tgrande.com

or call 505-299-8922.

THANKS

TCR & FLEET FEET SPORTS

To Brit,

Thank you for the information note:

The 162 day I took a day off,since I didn't find a 5k on Nov 12,2006.

I have been so busy with the editors going over the Olympic Dream book and spending 2-4 hrs a day.

It takes alot of energy and emotions. By the end of the day I'm like someone coming out of steamroom tired.But the good thing I go and run for hours in a grandy pace.

We are hoping to finish by the end of this month.

I think that is where my energy is going straight in the book. By the time looking for 5k I'm late and tired.

I look forward for Turkey Trek Run Nove 23.

Again thanks Brit.

Henry

Henry Rono wrote:

...

I have been so busy with the editors going over the Olympic Dream book and spending 2-4 hrs a day.

It takes alot of energy and emotions. By the end of the day I'm like someone coming out of steamroom tired.But the good thing I go and run for hours in a grandy pace.

We are hoping to finish by the end of this month.

I think that is where my energy is going straight in the book. By the time looking for 5k I'm late and tired.

.......

Henry

I sympathise Henry. Writing/editing for hours on end is really draining. My own experience is that sitting down at a keyboard for a long time really screws up my muscles, as well.

I just emailed the Turkey Trot organizers and told them they should invite you.

We're all really looking forward to seeing the book!

To Brit,

The 164 day of training I ran for 95 minutes + 25 minutes sauna + 25 minutes whirlpool. I look forward for Turkey Trek Run.

Henry

Henry Rono wrote:

To Brit,

Thank you for the information note:

The 162 day I took a day off,since I didn't find a 5k on Nov 12,2006.

I have been so busy with the editors going over the Olympic Dream book and spending 2-4 hrs a day.

It takes alot of energy and emotions. By the end of the day I'm like someone coming out of steamroom tired.But the good thing I go and run for hours in a grandy pace.

We are hoping to finish by the end of this month.

I think that is where my energy is going straight in the book. By the time looking for 5k I'm late and tired.

I look forward for Turkey Trek Run Nove 23.

Again thanks Brit.

Henry

Wonderful.

I love this thread.

Thank you Henry.