Henry Rono training for masters mile record. PART II

To Brit,

That was last month there is some progress at least I can run 5:20 minutes/mile now.

Henry

Henry Rono wrote:

To Brit,

That was last month there is some progress at least I can run 5:20 minutes/mile now.

Henry

That is outstanding, Henry. Good going! I had no idea your speed work was going so well.

Thanks.

Brit wrote:

Henry Rono wrote:

To Brit,

That was last month there is some progress at least I can run 5:20 minutes/mile now.

Henry

That is outstanding, Henry. Good going! I had no idea your speed work was going so well.

Thanks.

The hill repeats gives you alot of speed and today I will do intervals around the track.

Henry

He can suffer, he's henry rono!

To stalone

stalone wrote:

He can suffer, he's henry rono!

.

The 225 day of training phase II, I ran for 128 minutes,

34mwp + 63mhc + 31mcd = 128 minutes.

Henry

that is not so incongruent.

To the real NK

the real NK wrote:

that is not so incongruent.

The evening training I ran for 100 minutes + morning run for 128 =228 minutes for today. From then on I will be doing two runs a day.

Henry

sounds great! It sounds like the 'real' Henry Rono will be in 'full affect', come later this spring!

old guys rule.... wrote:

sounds great! It sounds like the 'real' Henry Rono will be in 'full affect', come later this spring!

Don't worry I got bite by a dog this morning on my left leg right by armstring and left hand;however, I could still go for my second run this evening,and sit in steam room,I dial 911 to report and premedics show up.They told me I don't have to go and see a doctor,they it is not that bad.

The peremedics were here staring the photos in my room. Old pictures of me running with Salazar and getting excited about running instead of treating me.

Henry

I have seen your posters in people's rooms here in California, when I go in to do a job.

To real estate appraiser...

real estate appraiser.... wrote:

I have seen your posters in people's rooms here in California, when I go in to do a job.

What about the poster.Do you need one?

I can autograph one for you for this much $15-$25 just let me know.Don't keep your hands tight. You know my

Henry

I've already got one. It's on the wall in my office,framed, next to the ones of Jim Ryun, Steve Prefontaine and Lasse Viren.

HR & Scott,

Here are the results from last years Elite 50"s

MEN 50-59 ELITE (12:15 PM)

Jerry Kooymans 4:43.32 50 Markham, ON

Jim Robinson 4:43.58 52 Rochester, NY

Steve Chantry 4:46.71 50 Williamsburg,VA

Tom Ryan 4:49.30 50 Cape Elizabeth, ME

Alston Brown 4:49.86 56 Bronx, NY

Mark Rybinski 4:56.87 50 Manlius, NY

Tom Hartshorne 4:58.54 52 Ithaca, NY

Tim McMullen 5:01.05 52 Churchville, NY

Fred Robbins 5:16.61 50 Stouffville, ON

Scott what age are you & how do you think you will do? I ran last year, will not be running this year do to my fitness & injury.

Good luck,

an LMT @45

Hello LMT,

That's kind of a loaded question, but I'll take a stab at it. I've been running for about 2.5 years, after 20 years of nothing resembling training. My times are still improving to under 17:30 for a 5k, but I'm still trying to relearn how to run cross-country and track. A bout of bronchitis and a minor hamstring tweak have made it less than smooth-sailing, but think my goal of breaking 5:00 is within reach tomorrow.

I'm 40, and I'll be in the Section I heat, where I think the seed times range from 4:50 to the 5:30 range. I don't know if I'll ever be fast enough for the Elite heat, but it'll probably be more fun to watch. I hope you can run next year. It seems like the injury bug has hit many of the Master runners in the area this year, unfortunately.

Scott

The one name I recognize from when he was a 'good' young runner, is Tim McMullen. 405 miler from upstate NY, who followed his more famous brother Charlie to the U of Missouri. (my apologies to other 'once good young runners' names that I did not recognize, but the top high school and good college runner like Tim are few and far between in the Masters results).

old guys rule.... wrote:

sounds great! It sounds like the 'real' Henry Rono will be in 'full affect', come later this spring!

The 226 day of training phase II. I ran for 60 minutes + steam-room,that was it for today. Fast feet ready for speed-workout,when weather allows.

Henry

here the results from last year' 06 . I see some good runners in there, Young, Dalton all great open runners...MEN 40-49 ELITE (12:45 PM) Tony Young 4:20.72 43 Redmond, WA Mike Egle 4:33.03 44 Des Plaines, IL Gladstone Jones 4:35.12 42 New York, NY Jim Derick 4:35.29 40 Big Flats, NY Tom Dalton 4:35.77 47 Schenectady, NY Mike Trunkes 4:46.61 43 New Paltz, NY Marty Doherty 4:46.61 42 West Milford

50 plus guy.. wrote:

The one name I recognize from when he was a 'good' young runner, is Tim McMullen. 405 miler from upstate NY, who followed his more famous brother Charlie to the U of Missouri. (my apologies to other 'once good young runners' names that I did not recognize, but the top high school and good college runner like Tim are few and far between in the Masters results).

Dalton is a bada** that has been getting it done forever it seems.

To James Rome

James Rome wrote:

Dalton is a bada** that has been getting it done forever it seems.

The 227 day of training phase II. I ran on the white snowy trails for 133 minutes.It feels great today my speed is coming up in a steady and durable.

I can't wait for the weather to changed for better, so that I can sprint faster to move up to level three. The body-weights will come sprinting down fast too.

The old body will gain new breed.The young body will race a mile for the master record in an attainable stages.

That is my plans and I will stick with it.

What do you think?

Henry