Henry Rono training for masters mile record. PART II

Marius wrote:

- Eat AS MUCH AS POSSIBLE vegetables daily. Ideally 4-6 pounds if you can - cook or steak them lightly and use spices but no sauce on the mix.

Drink lots of fluid

I think you meant, "cook or STEAM them lightly"

Careful about "fluids." It may be best to stick to water and unsweetened tea. Don't drink a lot of fruit juice, or Gatorade, or other sweet fluids.

Marius wrote:

If you wish to get down 20 pounds, the most effective way is to :

- Eat AS MUCH AS POSSIBLE vegetables daily. Ideally 4-6 pounds if you can - cook or steak them lightly and use spices but no sauce on the mix.Fresh or frozen. Spread into 3-4 meals.

- Eat 2-3 chicken breasts daily

- add in some oatmeal,2-3 portions, and 3-5 apples in addition to this.

Drink lots of fluid and for snack try frozen berries, as much as you wish.

Total daily meals 5-7.

I can guarantee that this will work.

From another 13.06 5000 meter runner,

Marius

You are right, Marius; I am a distance runner who can 'get fat' when not training or watching my weight and eating habits. After 3 months off, from complications from a stress fracture; I was astonished to realize that I had put on 28 lbs. I lost all of it within 2 months, (even while NOT running yet, but cycling for 40 minutes a day); by eating only chicken, fish, lots of vegetables, green tea and lots of water. Cutting out alot of carbs makes the weight come off fast. So what if you feel a little weak during this process. It is better to get your weight down to where it needs to be, then worry about the quality of your training, after that. Good advice. I think if Henry can get down to 150 lbs. and get some quality training in this winter and spring, he could re-write the records from 1500m to marathon for 55 year olds.

Hi Henry

Haha, seriously I don't understand how people can eat just one meal, to me it's a little bit scary (how do you get used to it?) I just dropped into this forum and only later did I realize I was replying to one of the earliest posts! How do you train for your competitions? (Do saunas really help?) It's great that both you and Nolan have respect for each other, and I think that you guys make running into a very respectable sport.

To Dela,

You know what Dela! I just wanted to grind the faty acid in my hipps, shoulders,joints and quads into fluid.

The only way to get into my tendons muscles. To drop 27-30 lbs that is sitting in allover my body requires fasting right!I have no any other alternative.

As they say in old testement you fast your knees and face will look weak because of no food in the stomatch;however,you will be rewarded with victory.Because you are humble to yourself.I can listen to me.How is that sound?

Henry

Hi Henry

I don't think fasting is entirely the way to go... though it is something you could try (one of those works for some, not for all, diets) The one I've heard that works is the constant eat one, where you eat vegetables (no fruits, apparently the sugars or something in fruits make you gain weight) and drink lots of fluids (water, green tea) and protein, but no carbs (the vegetables make up for them, as they also give you energy but you wont feel as hungry as soon as lets say, if you had a big meal of bread, noodles, rice, etc.) Along with this diet you just eat I believe 5-6 meals per day apparently. Keep in mind that nuts can substitute for protein, for instance, a handful of almonds and water can fill you up. Stay away from sugars, cakes, etc. It's like a working diet where all you do is snack on "good" carbs and healthy food. Hope this helps!

I guess the Old Testament trumps all the well-intentioned advice this time around. I wonder if Abraham ruled by the hard-easy principle?

Jericho mile wrote:

I guess the Old Testament trumps all the well-intentioned advice this time around. I wonder if Abraham ruled by the hard-easy principle?

The 220 day of training phase II. I ran for 166 minutes and the weights is 177lbs one meal today and alots of Kenyan tea along with Kenyan ginger. I can feel in the bones and the abductors(between the legs).Who knows I may try intervals workout tomorrow if the weather behaves in in warm nature.

Henry

[quote]Henry Rono wrote:

[The 220 day of training phase II. I ran for 166 minutes and the weights is 177lbs one meal today and alots of Kenyan tea along with Kenyan ginger.

ok, good job...if you did run for over 2 hours today and eat sensibly, there is no way you cannot be under 170 lbs by Feb 1st. I hope you are being honest with your fans and yourself.

good luck, keep it going!

Henry- Why don't you race in some of the University of New Mexico indoor meets at the convention center downtown? It could help you get prepared for your attempt at the masters mile record and I'm sure lots of Albuquerqueans would love to see you race there.

gohenry wrote:

Henry- Why don't you race in some of the University of New Mexico indoor meets at the convention center downtown? It could help you get prepared for your attempt at the masters mile record and I'm sure lots of Albuquerqueans would love to see you race there.

he's still 25 lbs over his racing weight, at least. Racing shorter track races in that conditon would not be a good thing for him; could lead to injuries. Be patient, we'll see him on the track in a few months!

gohenry wrote:

Henry- Why don't you race in some of the University of New Mexico indoor meets at the convention center downtown? It could help you get prepared for your attempt at the masters mile record and I'm sure lots of Albuquerqueans would love to see you race there.

Yes gohenry,

when is the indoor meets at the UNM?

Who is the meet organizer? Do they have appearances fee?

Please let me know,if you can answer the above questions.

Here is the old man in the sea coming across Pacific Ocean,and that is me.

Thanks

Henry

Hi Henry,

It's an honor chatting with you even if its online. I'm Nolan Shaheed, I've been a great fan of yours ever since the 70s. You are my inspiration and I am glad to hear that you are endeavoring to set the record in the mile. As you know it's my endeavor too. It would be great for us to go for the record in the same race at the same meet at the same time. Maybe there is a race promoter out there who would be interested.

As far as my training and diet: Right now I'm up to 12 miles a day, six days a week. I usually eat one meal a day after I workout and only drink water during the 22 hours between meals. One day a week I fast. I usually never get hungry; therefore I never have a reason to binge. The bottom line is that it works for me and has always worked for me.

Good Luck Henry!!

Keep Training and I'll catch you on the track!!!

Nolan Shaheed

I'm glad you come online to chat,lets get on it next month on my birthday February 12, for a mile.By then I should have 165lbs and should enough to roll around the track with you.

Thanks again Nolan Shaheed I look forward to meet you.

Henry

Henry: Nolan runs the Carlsbad 5000 5K in San Diego every year (April 1). By then you will have lost "good weights"?

Mountain Mazungo wrote:

Henry: Nolan runs the Carlsbad 5000 5K in San Diego every year (April 1). By then you will have lost "good weights"?

He should be down in the 150s by then. whether he will have done the faster running, the intervals, etc, needed for fast racing is another question. He appears to be jogging slowly, (by his description), for an hour and a 1/2 to 2 hours per day. Laying the endurance base for the faster workouts of March. The faster workouts, the intervals, etc. are the tricky part for older runners; where many break down with injuries; hence the importance of having his weight close to 160 by the time he starts that type of 'race ready' training in late February. (this is all assuming that he keeps losing weight and not stall out like he has the past few months, otherwise the 2007 season could be lost as another few months drift by).

Here's hoping we see him on the starting line at the Carlsbad 5k, one of the fastest road 5ks in the world. He has no more time to fool around, if he is to be ready for that race, April 1st. Only 2.5 months away.

To Mountain Mazungo

Mountain Mazungo wrote:

Henry: Nolan runs the Carlsbad 5000 5K in San Diego every year (April 1). By then you will have lost "good weights"?

Are you sure April 1,2007? If it is, then I will be there with the amount of weight I can push up with and Nolan will like my pace for sure.

Henry

Nolan will you be running Hartshorne Indoor Masters Mile this Jan, 20th?

"only drink water during the 22 hours between meals"

Nolan

So your meal lasts 2 hours!No wonder you only eat once a day.

This thread is rather bizarre, and I have questioned whether it is the 'real' posting or an imposter.

We want to remember Rono as the magnificent runner who destroyed all those records back in 1978 (13:08, 27:22)- not as a 50 plus, 180 pound jogger....and with all due respect....it is hard for former world class athletes to perform well, once they have stopped for a few years.. the body just does not allow for fast running any more...