Henry Rono training for masters mile record. PART II

J. R. wrote:

Good going, Henry.

I see you have increased your hc minutes.

You are continued inspiration to me.

The 239 day of training phase II. 37mwp + 99mhc + 32mcd = 166 minutes today early morning.It is getting into the bones.High cheek bones sticking out.The running feet rising up with long quick strides.

The belly curling inwards for better breathing.The lungs are gaing strength as the heart is pumping fresh air of the copper hill repeats.inhale all the way to the belly and exhale all the way. It is great money doesn't buy it.

Henry

Good day, Henry, on this 1st day of February, 2007.

This is the month to hit the dieting hard, as spring is around the corner. You want to be in the low 160's by the end of February. You can do it, IF you want to. You know that. good luck. We're cheering for you!

Rono fan... wrote:

Good day, Henry, on this 1st day of February, 2007.

This is the month to hit the dieting hard, as spring is around the corner. You want to be in the low 160's by the end of February. You can do it, IF you want to. You know that. good luck. We're cheering for you!

Are you saying in 28 days I can drop 10 lbs based on hitting and dieting hard? I'm getting closer my running has something to do with my weight I notice that.

The less weight I have, the longer strides I step and it is easy to turn around also easy to breath.It is those faty acids sitting the belly right!

I will do my best.

Henry

Henry Rono wrote:

Are you saying in 28 days I can drop 10 lbs based on dieting hard? I will do my best.

Henry

Yes, you can, Henry! I lost 20 lbs in one month when I ate only chicken, vegetables, some fruit and alot of water and green tea during the day for energy. I dropped 5 lbs the 1st week. The key is NO CHEATING on the diet. You have to stay with those foods only!

Don't worry if losing 10 lbs this month weakens you a little and affects your workouts. I doubt it will, much, (only 10 lbs in 28 days); but don't worry about it. Losing the weight is much more important now. Spring, summer and the racing season is closer than you think. No more time for 'taking it slow'.

To track historian

I realy appreciate your inspiration of losing weight. I'm encourage to do so. It adds my running spirits.

We are pulling together and that is how to go about it.Here we goooo!!! losing 10 lbs in one month hit.

Henry

Henry,

Losing 2 pounds a week, maybe 3, over the next month will be a big help. I felt good when I dropped from 180 to 160, but the next twenty pounds transformed me back into a runner. Yuor stride will return and you will expend even fewer calories for each mile as you become more efficient.

Let us know when you post the pictures.

Scott

When you have your weight close to 160 in a month or so, it will be time to start doing tempo runs and longer intervals closer to race pace. After all, to race at race pace, eventually, you will have to train at race pace a couple of times per week, right?

Coach... wrote:

When you have your weight close to 160 in a month or so, it will be time to start doing tempo runs and longer intervals closer to race pace. After all, to race at race pace, eventually, you will have to train at race pace a couple of times per week, right?

,

That is it.You hit it on the nail.Like I say the weights is the key to my running feet.The weight is hold me back.Burn more fat,Get more lean muscles.I'm free,running fast and happy with my tail waving in the air.But I have to have 160 lbs right coach!

Henry

To NY LOCO

Scott, Do you know,how to post these two pictures was taken while I was climbing the hill yesterday? I have no button that it shows attachment on this chat-room.The guy just sended to me right now and I want to post on letsrun.com for you to see my hill workout.

Train Kenyan way.Think Kenyan way.Run Kenya way.

Henry

Full page article about Henry and his comeback in Aftenposten today, third largest newspaper in Norway! (Thor Gotsaas, Norwegian author, one of the people quoted as trying to help him with sponsor etc)

When are you going down and makes the trackintervalls?

Henry, I've been tracking your progress the last few months, since we last talked. You're doing pretty well, weight has come off, although not as much as I'm sure you would like. You definitely can plateau as many posters mentioned. The body has a way of preserving fat, unfortunately. I've seen some good advice, such as eating lots of vegetables during day, drinking water at night to combat hunger"pangs", etc. Keep doing these things, and when spring comes, you should be at 155-160 lbs.,realistically, by May/June, assuming your mileage and intensity increase. This isn't optimal racing weight for you by any means, but will make you competitive in your age group. "Nobby" (do you know him?) and I are trying to find a way to get you to Minneapolis for a race and possible talk, as I promised you back in Dec. Good luck, Henry! STEVE

Henry,

It looks difficult to post the raw pictures here, but if you put them on your website, then you could link to it from this site. It would also be a nice gesture to thank or acknowledge the person who took the pictures when you post them.

LOCO

Henry at your weight, running the high mileage that you do, how do you keep shoes under you? I'm just curious if you've found a long-wearing model or if you just go through new pairs every few weeks?

Just curious. In any case, keep the faith. Your comeback is an inspiration to me.

Deee HILLLLLLLLL!

Thank you, this is a fantastic picture!

Henry, you look like a young cougar.

I'll save it as my computer background for inspiration.

Tek Jansen wrote:

Henry at your weight, running the high mileage that you do, how do you keep shoes under you? I'm just curious if you've found a long-wearing model or if you just go through new pairs every few weeks?

Just curious. In any case, keep the faith. Your comeback is an inspiration to me.

In the last 8 months today I have worn out two pairs.I actually need special shoe for this weight.You are right how do I keep shoes under my weight?

Steve Hoag do you want to keep my wearing shoes as model to display on your store and get me new?

Malmo did you display the two pictures I sent you on letsrun.com?

Henry

Henry

How far is it to the top of the hill, and how hard are you running? You look awesome! You have the eye of the tiger!

Alice Runner wrote:

Thank you, this is a fantastic picture!

Henry, you look like a young cougar.

I'll save it as my computer background for inspiration.

The 140 day of training phase II. 35mwp + 96mhc + 20mcd =151 minutes.

I know now I live behind that hill behind my back. I warm up for 35 minutes, climbe the for 96 minutes and cool down for 20 minutes.The formula is at above.

This is what I always talk about. I move from Rio Rancho last year for this reason.

I want to be a young cougar.This is how I clean up my old knees and add oxygen in the lungs in return I get my new heart.

What do you think?

Thanks Alice Runner.

Henry