Henry Rono training for masters mile record. PART II

interval hills are good!

yes; we used to do interval hills, (a gradual hill, not real steep), at the beginning of track season as a transition from doing mileage to track intervals. We would do 800m and 300m hill repeats.

Henry,

I agree with you 100 percent. There are plenty of people who are with you.

To J.R.

I don't think I should worry about these guys. I agree with you.I have more people than I need right!All I have to do is put in my running assignments.Oh! I forget about that! In other-words check in for work and check out.I get paid at the end of the month right!Then we can see ,who has a fat check at the end of the pay day.

Okay! I shouldn't pay attention to these guys.Who are running my head around like a chicken with the head cut off. AAAAllLL set! Now I know what they are doooiiiinnng!!!

Henry

yes, we agree with you 100% and are with you! Now, just tell us what we are agreeing with and what we are getting behind you for? This thread is all very confusing. Henry talks in vague riddles, like a sphinx. The picture is cloudy.

Cloudy or not, I'm still with him.

Earl wrote:

Cloudy or not, I'm still with him.

The 282 day of training phase II.21mwp+80mhc+20mcd =121 minutes.Still I'mleading the youngsters for the first part,then here they go. Hit the hill repeats and hurrios guys. You are old enough to be the best in the world noooo whiiiinning!!!.

Henry

Henry:

YOU need to do the hill repeats! Not just the kids you are coaching. Those hill repeats will lead you into the interval training you need in order to seriously compete! GO RONO, GO !!

Rono fan... wrote:

Henry:

YOU need to do the hill repeats! Not just the kids you are coaching. Those hill repeats will lead you into the interval training you need in order to seriously compete! GO RONO, GO !!

What are you saying? I was climbing the hills for 80minutes.You didn't read the thread? Oh! my God! you can't see it!

Then this evening I was with them again for 50 minutes sprinting non stop and doing drills.You are not serous with my training I notice that.

Henry

ok....sorry....great! Interval hill training will increase your speed and get you ready for racing!

Rono fan... wrote:

ok....sorry....great! Interval hill training will increase your speed and get you ready for racing!

Now you are with me I thought so!

Henry

Henry Rono wrote:

To Avocado's Number

I like your point,I have come behond half-way.I'm waiting for them to do the same right!You are right I need another chance.This is Ameeeeeeericaaaa!!!! the land of opportunity where people fall and riiiiiseeeeessss!!!!.

Henry

Henry:

Actually, many people are fond of quoting the line, "There are no second acts in American lives."

But you're right, and the line is wrong: There most certainly ARE second acts in American lives. In fact, America seems to love nothing more than the Prodigal Son, or Daughter, who returns in triumph.

Don Imus, after rehab

Martha Stewart, after prison

Oh yeah: Jennifer Hudson and the Oscar, after being booted from American Idol by fickle American fans.

So it's all good, as they say. If you just keep on keepin' on, you're sure to prevail by and by. You're remaking your own legend, day by day, and it's a wonderful thing to watch.

To KudzuRunner,

Running is my therapy.

It is my medication.

It is my future.

It is my light.

Running in charge of my spirit.

It is in charge of my emotion.

It is in charge of my social.

It is in charge of my mental.

It is in charge of my physical.

Running is me doing it.

Henry

Why don't you all quit pressing Henry on his weight and training? These things take time. Maybe he comes back strong this year or next year, what difference does it make.

Give the man a break. He's back training and running - that's all that matters.

Good luck Henry...

To Mike McCombs,

The 283 day of training phase II. 25mwp+80mhc+20mcd=125 minutes. I had 11 minutes lead for the youngsters and here they go runners,but don't leave the old man too far behind.He will get lost in the woods.here I go breathing so hard as horse going up the mountains and through the valleys and it was copper hill.

I took a deep breath,while the runners stepping aside and piing.I did mind earlier and if I do they will leave too far behind,I can't take a chance for,I have to queeze my budd very tight until I get to the house.

Oh! yeah! it was a great morning a little cloudy,but it didn't matter as long as I breath below my diapriam and up through my lungs inhale and exhale. The pressure in my head is losen up.Here we go again guys,work a little bite harder to day. You have two weeks before your first meet in Stanford 3/30/07.

Henry

To Mike McCombs,

My evening sections was stretch in order to cool off my running wheels.I need time off.It has been a long week with these youngsters.

All I did this evening was timing their intervals workout.They are on target using Henry Rono's formula in preparation for Stanford Invitation.

A long-side the professional runners was the middle school kid supporting their pace in the end last 300m to go,it looks so incredible for Mike,coach, Mike's mom and everyboy were very please afterwords.We all see the light with smiling faces.

Tuesday and Thursday 5:00pm at Academy is our intervals workouts.You need to see and feel it to appreciate running.

Henry

That sounds great Henry, keep up the good work!

FYI: If any of the Henry supporters on this thread live in the south or mid-west, are over 50, and can run a mile in 5:20 or better, you're welcome to join him in the Invitational Grandmasters' 1 mile race at the Music City Distance Carnival on June 2nd in Nashville.

More info here:

http://www.tnrunning.com/HPtrackseries/MCDC.html

Also racing will be former SEC champion from Alabama, Steve Bolt (he still holds the SEC Indoor Champs meet record for the mile). Now 51, Steve is shooting for 4:48.

Henry: do you have a race or timetrial this weekend, locally?