Henry Rono training for masters mile record. PART II

beenthere wrote:

I'm actually quite amazed that considering the training load he talks about here he hasn't lost more than 20 lbs in the last 6 months(or landed on the injury shelf).

Either he's eating like a pig, or perhaps embellished a bit on his training.

I think that he is doing the training; but eating more than he realizes.....

I can recall weeks where I was running 110 mpw and still gaining weight, back in my high mileage days. (believe it or not). I always had to watch my weight even in my 'national class running years'. I could always creep up and be 10 lbs overweight, even with the 100 mile weeks.

I can also say, that when I went on a diet last year of only chicken, vegetables and alot of water; that I lost 20 lbs in 1 month too.

So, 'been there' and others are correct; even with all of your running, you have to 'feel hungry' and really make a effort with the dieting...or it won't happen. You go to chicken, fish and vegetables only, for a month and I guarantee you will lose 20 lbs. (no bread, no sodas, no ice cream).

Just to throw in my 2 cents:

When I started to train again, my weight was around 173-175. Only a runner would have thought I was overweight. My in-shape weight twenty years earlier was 155. (I'm 6' even and have a soccer player's heavy thighs but am the classic running ectomorph from the waist up.)

I made a couple of adjustments to my diet, and they effortlessly helped bring my weight down to the 158 that I'm at now.

1) I gave up the one glass of Coke that I was having with my dining hall lunch here at Ole Miss and substituted water. I made water my friend. We eat when we're dehydrated as well as when we're hungry; I drank lots of water--and saw the beauty in it. [Net savings: 150 calories/day]

2) I limited myself to one beer a night, and I waited until mid-evening (after 9 PM) to have it. [Net savings, reducing from 2 beers nightly to 1: 150-200 calories]

Later on I stumbled across the fact that I could pack the same cheap and relatively low-cal lunch every day: one good quality fruit yogurt (Horizon, Stonyfield); two pieces of fruit (apple and banana); maybe a couple of slices of cheese and a couple of carrots.

Now that I've lost the weight and kept it off (at 40-50 mpw), I can tamper with the Coke-rule and the beer-rule. My body has reset itself and pretty much hews to the 157-160 weight.

One other thing proved critical: weighing myself every morning, after unloading (you know what I mean) and before breakfast. Any time I hit, say, 162, it's back to the Rules. Lots of water. No coke. Portion control. And I lose a pound in a few days, and I'm back to baseline.

Fall in love with water. Water is my friend.

To Avocado's Number

Intervals trops weight very fast and then sauna 25 minutes.It does burn fat so fast so soon.

I took a cat nap for few minutes I got up well recovered.

Henry

I can testify that running alone won't get rid of the weight. I am 20-25 punds overweight,46 years old, and have been running 60-70 mpw for the past 6 months and haven't lost anything. I know that I need to change my diet too, maybe like Henry does.

Henry,

How much do you weigh now? Would you consider posting your weight along with your training, so that we can see how you're progressing?

Avocado's Number wrote:

Henry,

How much do you weigh now? Would you consider posting your weight along with your training, so that we can see how you're progressing?

Still playing between 178-180lbs

I don't worry about the weights now.I do know the training attendence for these two weeks will shed ten lbs off.It is going to painfull;hwoever. I have bite the bullet to get a new kid in town.

Henry

One meal a day around noon-time. Nothing more than a couple snacks after that.

Anyone that runs even only 40 miles a week should lose weight.

I fully believe that even only 3-4 mile morning runs accellerate the metabolism and are a great help.

If you take it gradual and slow you'll hit a point when you are used to living a caloric low lifestyle.

I trust Henry's ability to listen to his body. He'll lose the weight.

As Henry understands, it's not simply a matter of losing weight. The key is to lose weight while also gaining running fitness and strength. I think that's what Henry is doing, although perhaps not as fast as some of us would like to see.

beenthere wrote:

I lost 28 pounds in 4 weeks this year by eating one reasonable meal a day and nothing else.

if you lost 28 lbs. in 4 weeks, a large portion of that had to be muscle. thats a 3500 calorie deficit a day!

weightlifting wrote:

beenthere wrote:

I lost 28 pounds in 4 weeks this year by eating one reasonable meal a day and nothing else.

if you lost 28 lbs. in 4 weeks, a large portion of that had to be muscle. thats a 3500 calorie deficit a day![/quote]

I was lifting 3 days a week, 15 reps at 60% of max on 5 upper body/5 lower body exercises, followed by a 4 mile walk over a hilly course. 6 days a week I was either riding 30 miles on my bike or running 5 miles.

I worked out in the morning, which helped to depress any hunger pangs I had. I usually ate my one meal in the early evening. I went from 193 to 165 between June 3 and July 4. Considering my lifting weights did inrease by an average of 10% I doubt I lost any muscle weight.

beenthere wrote:

weightlifting wrote:

beenthere wrote:

I lost 28 pounds in 4 weeks this year by eating one reasonable meal a day and nothing else.

if you lost 28 lbs. in 4 weeks, a large portion of that had to be muscle. thats a 3500 calorie deficit a day!

I was lifting 3 days a week, 15 reps at 60% of max on 5 upper body/5 lower body exercises, followed by a 4 mile walk over a hilly course. 6 days a week I was either riding 30 miles on my bike or running 5 miles.

I worked out in the morning, which helped to depress any hunger pangs I had. I usually ate my one meal in the early evening. I went from 193 to 165 between June 3 and July 4. Considering my lifting weights did inrease by an average of 10% I doubt I lost any muscle weight.[/quote]

me too.....I did the same thing....I lost 20 lbs, in less than a month by eating chicken, fish and vegetables....i walked/jogged for at least 45 minutes a day and lifted weights at a gyym 3 times a week; so I lost no muscle either.

Quit making excuses for Henry. He needs to 'beat this weight thing' before it does-in his knees, which are starting to bother him.

me too, agreed wrote:

beenthere wrote:

if you lost 28 lbs. in 4 weeks, a large portion of that had to be muscle. thats a 3500 calorie deficit a day!

I was lifting 3 days a week, 15 reps at 60% of max on 5 upper body/5 lower body exercises, followed by a 4 mile walk over a hilly course. 6 days a week I was either riding 30 miles on my bike or running 5 miles.

I worked out in the morning, which helped to depress any hunger pangs I had. I usually ate my one meal in the early evening. I went from 193 to 165 between June 3 and July 4. Considering my lifting weights did increase by an average of 10% I doubt I lost any muscle weight.

me too.....I did the same thing....I lost 20 lbs, in less than a month by eating chicken, fish and vegetables....i walked/jogged for at least 45 minutes a day and lifted weights at a gyym 3 times a week; so I lost no muscle either.

Quit making excuses for Henry. He needs to 'beat this weight thing' before it does-in his knees, which are starting to bother him.[/quote]

With Henry running 2+ hours a day I don't think one meal is a good idea....

This is what I did while gradually increasing my mileage.

I ate the same number of meals each day.

I merely reduced the amount I ate by 1/2.

The way I did this was to eat a small breakfast;

For lunch I ate filled my plate as normal, THEN I took 1/2 of the food and put it in another plate and put that in the refrigerator. I ate the 1/2 for lunch and the other 1/2 for the evening meal. No snacking other than an apple or 2 per day. There is something in apples that does a good job of satisfying hunger pangs...

The first week I lost a pound. Each week after that I lost 1.5 to 2 pounds.

I feel that this would work better for a 2 hour per day runner, Henry.

Henry, congratulations you are a letsrun.com star! Looks like you will be the "letsrun poster of the year". You deserve it!

No snacking other than an apple or 2 per day. There is something in apples that does a good job of satisfying hunger pangs...quote

you are right....my friend who is a dietician and personal trainer, puts all his clients on 3 apples per day.

If you eat one apple, preceding each meal, it really DOES take away 1/2 your appetite.

Henry, just keep doing what you are doing. I went from 230 to 160 over the last few years. Just keep running and it will come off. You are running a lot more than I did throughout that time so I am sure it will come off. There seems to be plateaus every now and then and then all of the sudden you drop ten pounds. Focus on the training and the rest will come.

keepitup wrote:

Henry, just keep doing what you are doing. I went from 230 to 160 over the last few years. Just keep running and it will come off. You are running a lot more than I did throughout that time so I am sure it will come off. There seems to be plateaus every now and then and then all of the sudden you drop ten pounds. Focus on the training and the rest will come.

sorry, but you are wrong. His knees won't last that long; and it is not that hard to run 100 mpw and not lose any weight; many of us have done it. At this time in his life as a 55 year old; he is going to have to seriously address his diet and eating habits, not just 'focus on the training and the rest will come'......I wish it was that simple.

To keepitup

keepitup wrote:

Henry, just keep doing what you are doing. I went from 230 to 160 over the last few years. Just keep running and it will come off. You are running a lot more than I did throughout that time so I am sure it will come off. There seems to be plateaus every now and then and then all of the sudden you drop ten pounds. Focus on the training and the rest will come.

You hit the nail right on it.Your experiences is inspirational,you are right sometimes I feel there is plateau every now and then.I called levels that are cementing to meet the level of the region.Then you dig down the hole for another level. That is why you came down to 160 from 230 good job.

I'm encourage by your examples.Any advice that I can get, I put it in the Bank it is worth saving them.

Thank you

To Braavo Furgi

I want to save this documents into CD or Jump drive,but I find it hard.How do you do it? I have been saving it on my computer file save,but now it shows the ballon files and it is ready to be save in CD.

The 196 day of training phase II.I ran for 32mwp + 44mhc + 30mcd =108 minutes it was chilly today windy and snowy,but this body needs exercises oxyen in my lungs and is coming.

Henry

Henry Rono wrote:

The 191 day of training phase II,I ran for 61 minutes + 20 minutes sauna + 10 minutes swiming-pool + 22 minutes whirlpool.It was a great day recovering from Cincinnati competition.

Next time I will get race number 13:06 for 5k,perhaps in a warm weather. California is an ideal place to do that.

The rest of this month is going to be crucial for this weights sitting in my shoulders and is pulling me down making my knees sore and weak for sure.

Henry

Henry,

April 1 - Carlsbad 5000