Henry Rono training for masters mile record. PART II

TO BRAAVO

Braavo Furgi wrote:

Good job Henry. You are coming along, steadily and surely.

I hope you got to give some of your wisdom to the runners before and after the race.

You are right! I still have some work to do.I didn't know I have that much weights(30lbs) I look at the photo running along those two boys,I look like a heavyweight boxer, when I'm suppose to look like a runner as most kenyan runners are.It is good to check yourself once in a while to see how your body progress in the weights lost,but I feel much better than six months ago.

I still have along way to go,I want to drop 30lbs I can see that now.

Thank you for the photo on the action here in Cincinnati,Ohio Jungle Bell 5k competition. Sent me that photo please if can.

Henry

nixon you had a very good plan;however,I lost you after taking from gun point.If I had you in front of me I could have nail it 19:00 minutes or better to be modern.

TOO MUCH WEIGHT STILL SITTING ON MY SHOULDERS

henry

Karl (sprintguru), you're 39 and have an account on MySpace? Okayyy.

Henry, congratulations on a great race. You'll definitely be flying when you lose the extra pounds.

Good luck to you!

Karl is very creepy.

http://tinyurl.com/ybrc5w

Probably with about 200 meters to go … and with very mixed feelings, but i wanted to get as close to 19:00 as possible.

Ya know, the role of genetics was highlighted for me today. I've been running pretty consistently for about a year now, and over the last couple months have been averaging 50 miles a week. Those miles have consisted mostly of easy runs followed by buildups (by Daniel's definition), but i've been doing tempo runs for several weeks now and started intervals last week. So i've got a good aerobic base and can run for 2+ hours easily. I'm also 6'2" and weigh 160 — lean and muscular.

And then Henry shows up — about 30 lbs. overweight (by his own admission), with NO fast training yet under his belt, and with poor pacing — and he nearly beats me! That's what makes Henry Henry.

I just wonder what he'd be running RIGHT NOW with 30 few pounds to carry around? Honestly, what would that be? 17:00? I mean if someone strapped a 30-lb. vest on me and had me race a 5K, i don't think there's any way i could break 22:00.

Well Henry, you're on the right path, i think. With the right conditions you could run 18:30 right now. When you lose 30 lbs. you'll be at 16:30. And when you introduce intervals you'll be sub-16. Doesn't really matter if it takes you another 6-12 months. Patience.

Thanks for taking time to talk afterwards.

P.S. The shoes looked great.

________________________________________

Malmo: Since you started thread #2, howazabout starting #3. This puppy's over a thousand now.

Henry has been fooling around NOT losing as much weight as he should have by now. I started reading this thread 6 months ago and he inspired me to start dieting and running again. I have gone from 220 lbs in June to 168 as of yesterday....so I KNOW that Henry isn't doing 'much dieting', if at all, considering all of the mileage he is running. Sorry, but I'm 'calling Henry out'....in order to help light a fire under him.

GO HENRY!!

To Nixon

dnixon wrote:

Well Henry, you're on the right path, i think. With the right conditions you could run 18:30 right now. When you lose 30 lbs. you'll be at 16:30. And when you introduce intervals you'll be sub-16. Doesn't really matter if it takes you another 6-12 months. Patience.

Thanks for taking time to talk afterwards.

P.S. The shoes looked great.

________________________________________

Malmo: Since you started thread #2, howazabout starting #3. This puppy's over a thousand now.

Thanks Nixon,I'm heading back to New Mexico today,it was nice meeting you remember we didn't have enough time to introduce ourselves before the race Oh well next time we will have right correct,beside that it was a great race,I feel great that I come here for this race.Now I know where i am at.THANK you AGAIN people of Cincinnati

HENRY

Fantastic news on the 5k, Henry. How is the books? :)

Good race, Henry; you're on the way!! (I bet the 19:20 felt harder than your 13:07 years ago) Stay healthy and you will get there.....PATIENCE!!! Steve

dnixon wrote:

...I just wonder what he'd be running RIGHT NOW with 30 few pounds to carry around? Honestly, what would that be? 17:00? I mean if someone strapped a 30-lb. vest on me and had me race a 5K, i don't think there's any way i could break 22:00.

You know, that is a great idea :) I think you should try it! How about doing a time trial at the track and see what you do?

Congratulations Henry!

it's even worse than carrying a 30 pound vest around a course. you have to oxygenate those 30 pounds when its part of your body.

Hmm. Maybe so. Hadn't thought about it like that. But with a 30-lb. vest wouldn't you have to oxygenate the rest of your "real body" more, and wouldn't that even it all out?

Ha. Maybe i will.

I see a future video upload to YouTube.

To pdx

pdx wrote:

it's even worse than carrying a 30 pound vest around a course. you have to oxygenate those 30 pounds when its part of your body.

I'm back to New Mexico rest and go for oxygenation up in the mountains.This is how to do it.You take yourself up in the mountains 6000-8000 high altitude,you exchange the fat weights and you get running muscles with oxygen in it or you romove the fat and put the oxygen in the muscles.

Is that make sense?

This is what I will be doing until I got 160lbs and later 150lbs and then 4:25 minutes a mile.I like this in the paper;however,I want to see it in the real world.

Let me take a cat nap and talk to you later.By the way I had a nice time with Bob,Mary-Ann and his friend up in Cincinnati now I'm in Albuquerque back to serous work assignments of my duty which is running.Now I know where I am at.

Thanks Bob and Mary-Ann

Henry

To Steve Hoag

Steve Hoag wrote:

Good race, Henry; you're on the way!! (I bet the 19:20 felt harder than your 13:07 years ago) Stay healthy and you will get there.....PATIENCE!!! Steve

Steve you hit the nail right on the point.Sure, when I was running 13:0.6.20 in 1981 it was easier than yesterday race becuase of 40lbs extra today.180-40=? That is the problem

You bet! You are right!

Henry

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Henry Rono wrote:

my race today was great.I got up early in the morning as usual and warm up myself for 60 minutes at around 6 am

the jungle bell 5k race today went very good.

first mile 5:50 second mile 11:58 and last mile was pain in the chest. But at third mile mark was 18:44 minute and guest the last .1 mile on my clock I have 19:19 minutes. I don't know the official time yet.

HENRY

Good for you beating your time again, Henry.

Thanks for the inspiration and keep up the great running.

All the best.

J. R. wrote:

Henry Rono wrote:

my race today was great.I got up early in the morning as usual and warm up myself for 60 minutes at around 6 am

the jungle bell 5k race today went very good.

first mile 5:50 second mile 11:58 and last mile was pain in the chest. But at third mile mark was 18:44 minute and guest the last .1 mile on my clock I have 19:19 minutes. I don't know the official time yet.

HENRY

Good for you beating your time again, Henry.

Thanks for the inspiration and keep up the great running.

All the best.

thank you

henry