Henry Rono training for masters mile record. PART II

To Usher,

Thank you Usher,

and have a good night.

Henry

To JR,

To update the 1500 meters winner today from Colorado with 5:02 minutes, someone else came second place and me third place with time of 6:04.58 minutes.He almost lap me.

Henry

Henry Rono wrote:

To JR,

To update the 1500 meters winner today from Colorado with 5:02 minutes, someone else came second place and me third place with time of 6:04.58 minutes.He almost lap me.

Henry

Congrats King Henry!!

And thanks to the anonymous poster for recognising that I did indeed predict 6:05...

I don't think you can get much closer than that!!!

It was based on personal experience as a 53-year-old also currently doing mile repeats and 200-metre intervals!!

Dr. Exag? Not even clsoe!!! :)

Brit

You need to make sure that you are losing 10 lbs. per month, going forward. That will put you at your optimum weight by late in the year if you want to run a big cross country meet for Masters and for Indoor track...and put you in a great spot to really attack the outdoor season for track. Keep your eye on the target.

Great effort!

To Brit,

Brit hit the nail right on the spot.Brit predicted after he reads the intervals I did on Thursdays.That is so perfect prediction.I didn't even see his predictions on the thread.I was thinking the person,who was closer is Dr.Exag.Brit is way a head of my close feelings and running prediction.How could he do that? Like the way says he did it one time, when I was 53 years -old.

That is how I used to do it in 1978, the same like Brit.You know what I thought I was going to run under six minutes that was my gut feelings.I was way off the reality.The ambitions,I didn't analysis the scientific behind it based on the intervals data.That tells you,how my young mind and the body still noway near to each other. I close my eyes and try to do it without analysising.

Good job Brit! You won the autograph photo of me and Salazar like the one on my website page 4.I need your address:

Henry

Good running Henry, now you have your measuring stick as you progress through Phase II. I am certain the next test will show a big change.

To 1500Master,

This morning the 44 day of training phase II the 7wk was hard.Yes, I have a stick that I could use to measure my running plans and the progress development.

My whole body is stiff.I manage to 78 minutes,swiming,whirl-poo and sauna.My body is in tranformation.I don't feel like doing anything in the afternoon,evening today.

I'm looking forward to take on Dave Salazar tomorrow with intervals of 200mx12.His speed is 36-31 seconds pace and I'm 47-41 last week.

What do you think will be my pace behind him tomorrow?

Henry

Henry Rono wrote:

To Brit,

Brit hit the nail right on the spot.Brit predicted after he reads the intervals I did on Thursdays.That is so perfect prediction.I didn't even see his predictions on the thread.I was thinking the person,who was closer is Dr.Exag.Brit is way a head of my close feelings and running prediction.How could he do that? Like the way says he did it one time, when I was 53 years -old.... (snipped)

Henry

Henry, I'm thrilled you are going to send me a photo: thank you!

I'm not surprised your feelings were ahead of the numbers -- that's how it should be! You have the heart of a champion, after all, and we never really know what astonishing run you are going to find within you.

I was born the sdame year as you, only in December, not February, and I am also training for a mile race, so I know roughly what training times produce in races. But I did not realise that you were going out for a hilly run in the morning; maybe at your current level of fitness that cost you a second or two? I don't know.

Thank you for the continued inspiration!

I think 43-38/37. These are based upon your first lap on Sunday of 77.

How did it feel to race on the track again? Any moments of being nervous? Yes, this was only an early time trial, but still, a moment on the track.

As we all know, the track is like a friend. There to challenge us, sometimes to be bring joy, sometimes to be our nemisis.....but we still come back to our friend.

For many of us masters who stopped running for awhile, the call of the track is rather powerful. We won't be as fast as we once were, but we drink in the new challenges it offers. That is why it is with passion that we/I follow Henry's progress as he returns to an old friend, just as many of us have.

Hi Henry,

This is my first post on this thread (or the old one) though i've been reading for some time.

I'm trying to come back after a long injury break that left my lower legs really weak. I've been feeling the fires in my lower legs and in my feet on a daily basis as i jogged at grandma pace.

Thank you Henry for being an inspiration for me working through this difficult initial phase - and your reports of progress were reassuring me that it was ok to train on through these feelings of burning and stiffness. My muscles are growing back and i too am starting to see progress now.

I think you will get the record. I hope you continue to enjoy running and good health for many years to come, and show us just how fast a man can run despite accumulating years.

To 1500Master,

The forty-three year-old was leading the race yesturday with his time of 77 seconds. I was 82 seconds similar to those 200m speed of 41 seconds.I think in half which is two laps I heard something like 3:06s and third lap was 4:51 you can guess the rest.

I think the 40 seconds for 200 m intervals would be an ideal point to begin the progress.

henry

To Alex S

Yes Alex you need to listen to your feeling burning fires somewhere in the body and the grandma pace wouldn't hurt. Gradually you would-out grow the injuries,but you got to learn to pay attention to those areas.

That is how I grow now days into running.Basically just take those baby steps.I'm heading the right direction to the bigger steps.

henry

With an 85-90 first lap, my prediction would have come true. :)

I like the hills warming up for 2 hours, as this is great preparation.

To JR

I'm training through races.In the earlly stages of comeback one needs to break through to the next level. That is how I manupulate my body to cross the bridge to the new level

Basically what you are doing-you are putting the body to go through feeling burning fires at once(manufacturing-new-muscles).That is why I'm taking two cat-naps today like a baby in the middle of the day.

Now the body is automatically recovering and getting ready for tomorrow work-out high-speed-intervals.

Henry

J.R.

Tell me more about hills being great prep on race day.

How does it work with 5, 10,ks 1/2 Ms?

I've read before where it is good prep...about elasticity...

Hi henry, it's very nice to see such a great runner as you is posting here, today i had nothing to do, so i thought lets read all the posts made in these threads (part 1 and 2) And it's great to see you fighting your way back to the top, and i know how hard it is the first weeks/months starting from 0, i wish you all good luck with that and i know you can break the world record!after everything i read this afternoon, i've a few questions for you:1)if you were at 175-145lbs (not 200lbs as you are now) before you started this "trainingsession" , would you then start also with this much distanceruns from over 2hours or would you prefer to do more speedwork?2)

Evening training 21mw-up intervals:200mx12:47,46,45,43,43,43,43,43,44,45,42,42,short rest of 30second.Evening section oftraining.

What is the reason for only taking 30sec of rest between your intervals, I heard alot of different opinions about this part of training, and i would like to know how you think about this.

3) It's not really clear to me what you did in the 90s and 200X? did you train a few times a week or what? because i can't imagine somebody can run over 2 hours for his first training after 10-15 years of no sporting.

4) And last question for now, what was the most important part of your training, that makes you so strong during the 70s, 80s?

Thanks and good luck!

Cerv3za.

Wet Coast,

I always warm up a lot before races, though Henry is giving me a lot more ideas for it. For marathons I've usually only warmed up with 10 minutes of running plus a lot of loosening exercises, but a long time for shorter events.

Henry is the expert on these things!

This was to erstaset. His post has since been removed.

you are missing the point. Its about the journey not the destination.

Look at how Henry has inspired people. His form will return.

Thomas