Henry,
Do you have a pacer for the Dec. 9th 5K? Do you even want one? (I know the course well!)
Henry,
Do you have a pacer for the Dec. 9th 5K? Do you even want one? (I know the course well!)
dnixon wrote:
Henry,
Do you have a pacer for the Dec. 9th 5K? Do you even want one? (I know the course well!)
Yes! I do need one.Can you do it? Because I want to break 19 minutes.What is the elevetion there?Is it high altitude or below sea level?I will have the right weight to break 19 minutes.But I need a pacer setter as you ask me.And I'm glad you did ask.
Let us hit,and don't worry the out come.
Henry
Yes, i'd be honored to pace you … as long as i don't get sick or injured in the next 9 days! The elevation here is pretty much sea level here, so you'll have lots of air to breathe compared to where you are.
6:18 min. p/mile pace will bring you in under 19:00. Would you like to run even pace?
It's not a super fast course. It's an out-and-back course w/ a 180? turnaround at the halfway point. At around the 1/2 mile mark you go over a bridge that crosses the Ohio River. And of course you go back over it on the way home to the finish. The bridge is the only "hill."
I will meet you at the starting line sometime before the race and introduce myself. This will be fun!
dnixon wrote:
Yes, i'd be honored to pace you … as long as i don't get sick or injured in the next 9 days! The elevation here is pretty much sea level here, so you'll have lots of air to breathe compared to where you are.
6:18 min. p/mile pace will bring you in under 19:00. Would you like to run even pace?
It's not a super fast course. It's an out-and-back course w/ a 180? turnaround at the halfway point. At around the 1/2 mile mark you go over a bridge that crosses the Ohio River. And of course you go back over it on the way home to the finish. The bridge is the only "hill."
I will meet you at the starting line sometime before the race and introduce myself. This will be fun!
I have 7 days before I get there.I will do one speed work and then I will let you know the pace either is going to be 6:18 or beter.
Henry
dnixon wrote:
6:18 min. p/mile pace will bring you in under 19:00. Would you like to run even pace?
Just a side note .... if the course is a true 5k, 6:18 will not get you under 19:00.
Go Henry.... best of luck.
Go Henry wrote:
dnixon wrote:6:18 min. p/mile pace will bring you in under 19:00. Would you like to run even pace?
Just a side note .... if the course is a true 5k, 6:18 will not get you under 19:00.
Go Henry.... best of luck.
Your math is right! Because: 6:18 + 6:18 + 6:18 + 36 =19:30 minutes
I will be back with you,soon
Henry
dnixon wrote:
Yes, i'd be honored to pace you … as long as i don't get sick or injured in the next 9 days! The elevation here is pretty much sea level here, so you'll have lots of air to breathe compared to where you are.
6:18 min. p/mile pace will bring you in under 19:00. Would you like to run even pace?
It's not a super fast course. It's an out-and-back course w/ a 180? turnaround at the halfway point. At around the 1/2 mile mark you go over a bridge that crosses the Ohio River. And of course you go back over it on the way home to the finish. The bridge is the only "hill."
I will meet you at the starting line sometime before the race and introduce myself. This will be fun!
The 180 day of training phase II.I ran for 121 minutes. The legs are moving well.As I was running in the mountains,I was thinking and visualizing the 5k Jungle Bell race in Cincinati,Ohio next week.Thinking like this, six minutes pace and perhaps 5:50 minutes per mile. My arms moves left and legs right as the six months would allow me to do so.
What do think of that?Is that sound a little bit weird or unrealistic to you? For sure I feel lighter in weights.
Henry
19 minutes = 6:07 pace
J. R. wrote:
19 minutes = 6:07 pace
I got it!!!!
Henry
J. R. wrote:
19 minutes = 6:07 pace
The 181 day of training phase II.32mwp + 60mhc +29mcd =121 minute.7 days before Ohio 5k race for under 19 minutes.
What do you think my approach should be? Any advice and strategies on how to approach this 5k to run under 19 minutes?Should I approach this race as 28 years ago? It is going to be on December 9,2006.
Henry
Yes, my mistake. I realized the error shortly after posting it — don't know why i did the math for a 19:30 5K — but then i had no access to internet for several days. I knew that when i came back there would be a flurry of responses correcting the splits.
The offer still stands, Henry. I hope your week goes well.
Henry- since you asked: I think that you will feel good with all of the oxygen-but don't let make you go out too fast! First mile- Keep fresh. The effort is like a steady tempo run in training. Second mile- begin to feel like you are accelerating. At the turnaround, feel the finish line pulling you like a huge magnet. Third mile- here is where you will decide the outcome. Go steady and hard, don't leave it for the last 400, go hard the WHOLE last mile! Don't worry too much about splits because they are often wrong for the effort (hills,wind and innacurate markers). Just make sure that last mile is GREAT! Good luck to you.
Henry Rono wrote:
J. R. wrote:19 minutes = 6:07 pace
The 181 day of training phase II.32mwp + 60mhc +29mcd =121 minute.7 days before Ohio 5k race for under 19 minutes.
What do you think my approach should be? Any advice and strategies on how to approach this 5k to run under 19 minutes?Should I approach this race as 28 years ago? It is going to be on December 9,2006.
Henry
dnixon wrote:
Yes, my mistake. I realized the error shortly after posting it — don't know why i did the math for a 19:30 5K — but then i had no access to internet for several days. I knew that when i came back there would be a flurry of responses correcting the splits.
The offer still stands, Henry. I hope your week goes well.
I will do it like this, close my eyes after one mile mark splits-then go through the last two miles as if I am going through a dark bridge tunel-then at the end of a tunell open my eyes after the tunel and here is a bright light,which is a big apple ( under19 minutes).
What do think of this plan? Is this plan sound as the rest of other runners plans?
Henry
I just like to maintain control for the first mile, focus on holding things together for the second mile, and tell myself it is almost over during the third mile.
I also really focus on not going out really fast during the first 800 meters.
What do you think about when running? I imagine effortless running and focus.
I would think you'd want to do whatever it takes to have a positive experience and not a discouraging one. In my mind this = a smart, building race. Running that 19:00 would be a nice bonus but from reading your log it seems to me that establishing a baseline performance is the true goal.
To alittlesoft
alittlesoft wrote:
I just like to maintain control for the first mile, focus on holding things together for the second mile, and tell myself it is almost over during the third mile.
I also really focus on not going out really fast during the first 800 meters.
What do you think about when running? I imagine
effortless running and focus.
The 183 day of training phase II.I ran for 121 minutes up in the copper hills.Running throughout foothills is nice early morning breathing;however,it is very cold as the sun rises up.Have to have cloves and cover your ears,but it takes away colds.
Henry
Good luck Henry with the sub 19 goal, you are progressing very well. I have enjoyed reading about your training, it is an inspiration to me. That would be fun to pace a former world record holder.
I have to admit, I was a little sceptical when I first read your training in the early days with your weight over 200 and your granny paces. Seeing how far you have progressed and the weight coming off is amazing. Now I believe you can accomplish your goal. Mentally you have been there before so you can visualize what is necessary to get there again. How much of running do you think is mental and how much is physical?
MindInABox wrote:
Good luck Henry with the sub 19 goal, you are progressing very well. I have enjoyed reading about your training, it is an inspiration to me. That would be fun to pace a former world record holder.
I have to admit, I was a little sceptical when I first read your training in the early days with your weight over 200 and your granny paces. Seeing how far you have progressed and the weight coming off is amazing. Now I believe you can accomplish your goal. Mentally you have been there before so you can visualize what is necessary to get there again. How much of running do you think is mental and how much is physical?
Good question:Your question is the same as Isaack Newton question.Give me 72 hrs X 60 minutes=? I will give you answers in three days.
Henry
Henry,
I haven't written anything on this thread until now, but I've been reading it. In a later post, I will have more to say about my one race with you back in the 1980s, but for now, I just want to wish you the very best in your upcoming 5k and in your life. I really enjoy your posts here.
Henry:
Good luck and have fun at Cincinnati. I wish I could be there, as I live between Cincinnati and Louisville. It's 100 miles and I'm just not ready to race again. You are a good ambassador of running. You're 25 years past your prime and yet you still love it and love talking to others about it. Just have fun with the running. If improvement doesn't come fast, it'll come, just not so fast. Keep up the good work!