Henry,
Thanks so much for your kind words. I spoke to Mike Long again this afternoon. I'm pleased to have been able to help you, in some small way, in your return to the sport that we all love. I wish I could see you in Carlsbad, but I expect to be here in Colorado next week. I hope you have an enjoyable time in Carlsbad.
Best wishes,
Avocado's Number
Avocados Number wrote:
Henry,
Thanks so much for your kind words. I spoke to Mike Long again this afternoon. I'm pleased to have been able to help you, in some small way, in your return to the sport that we all love. I wish I could see you in Carlsbad, but I expect to be here in Colorado next week. I hope you have an enjoyable time in Carlsbad.
Best wishes,
Avocado's Number
The 290 day of training phase II.25mwp + 64mhc + 13mcd =112 minutes.I had a touch climbing hill workout this morning.I'm trying to keep up with youngster for about 8-9 for constantly pace. They are fast runners going up the copper hill for 60 minutes.That is the deal with the RonoRun Team.You have to bite the bullet,it is my formula.
Henry
Henry
I think we're going to have to rename Copper Hill to Rono Hill. You seem to have quite a few young puppies converting to your type of training. In a few months when you start throwing down some killer times, you'll have everyone on "The Rono Program".
The secret is in the hiiiillllllssssss!!!!!!
Rock On!
Enos wrote:
Henry
I think we're going to have to rename Copper Hill to Rono Hill. You seem to have quite a few young puppies converting to your type of training. In a few months when you start throwing down some killer times, you'll have everyone on "The Rono Program".
The secret is in the hiiiillllllssssss!!!!!!
Rock On!
I have one alreadyRono Hill in Gilgil,Kenya.They name after me,after I left kenya in 1976.
Yeah,I can have another one if you want.RonoRun program produces good speed legs.I'm heading out for my time trial on a mile for my evening section.
Henry
I can't wait to hear the results of you time trial. I am constantly amazed that many people come on here to criticize Henry, but everyday he goes out keeps running his hills. If he keeps doing this he will be fine and the weight will naturally come off.
for your mile time trial: considering it's at altitude and your first all out effort in many years at that short a distance, I will guess:
5:19-5:20......and if you kept running one per week over the next 2 months, I would guess you would keep improving all the way down under 5 minutes.
to race fast, you have to train fast and race fast!
RunThis wrote:
I can't wait to hear the results of you time trial. I am constantly amazed that many people come on here to criticize Henry, but everyday he goes out keeps running his hills. If he keeps doing this he will be fine and the weight will naturally come off.
The evening time tria.5:32.21
400m=84.16
800m=2:47.17
1200m=4:12.15
1600m=5:32.21
The first 400m=84.16
The second 400m=83.01
The third 400m=84.98
The last 400m=80.06
How can I post today photo at the finish line? Do you know how? I need your email.
Henry
my guess is.... wrote:
for your mile time trial: considering it's at altitude and your first all out effort in many years at that short a distance, I will guess:
5:19-5:20......and if you kept running one per week over the next 2 months, I would guess you would keep improving all the way down under 5 minutes.
to race fast, you have to train fast and race fast!
I'm sorry I didn't your prodicting time;however the pace setters were slowing the pace which most of them were middle schoolers.
I'm shy off by 12 seconds which is not too bad for you.
Thanks
Henry
no need to apologize; that is still a good start! You have to start somewhere. I'm sure you will improve at least 5 seconds a week as your speed improves and weight keeps dropping. Remember, this is your 1st all-out mile in many years; there is alot of rust to shake off. There was no way to really predict your time. Now you have a benchmark from which to work. You will be laughing about this time trial in a couple of months. Just keep moving forward; improving every week! You will get there!
retired coach wrote:
A fan in New york
How do you no he is doing what he says he is doing? Do you no him and his truth....Retired coach
I can answer this. I ran with Henry back in September. On that day, we ran for about 100 minutes. What he posted that day is what we ran. There is no reason not to believe that he has continued to be honest about it.
Henry: nice job on the time trial. I will predict 18:00 for you at Carlsbad but I hope that you surprise us.
There's no rush to getting in shape. Henry couldn't have run 5:32 back when I saw him in September; his progress up to now is impressive.
To my guess is...
Yeah, I gues that was the begining of the mile journey for the spring through out summer right!
The youngsters were really smoking.Their tails were flying around the corners with very brightening colors.They are in really,really very good shape for Stanford invitational meet next week.
With me I have my bench mark for 5k next week also in Carlsbad.If I start off with 6 minute per mile pace,I will be in good running business for the masters division.
Henry
Ran at WSU wrote:
retired coach wrote:A fan in New york
How do you no he is doing what he says he is doing? Do you no him and his truth....Retired coach
I can answer this. I ran with Henry back in September. On that day, we ran for about 100 minutes. What he posted that day is what we ran. There is no reason not to believe that he has continued to be honest about it.
Henry: nice job on the time trial. I will predict 18:00 for you at Carlsbad but I hope that you surprise us.
There's no rush to getting in shape. Henry couldn't have run 5:32 back when I saw him in September; his progress up to now is impressive.
The reason so impressive is training with others.I do progress faster than any one else even my runners are amaze with my improvement in within a month.
They push the pace and that helps alot.
If have some to train with like you since september,I could have lost alot of weight;however,I'm happy with my training.You are right! There's no rush things are looking brighter on my eyes I could say so.Just one-day-at-the time.
Thanks Ran at WSU
Henry
what is the date of the carlsbad 5k?
Here is the info on Carlsbad for those in the So. Cal area who are interested in running or watching.
Carlsbad 5000 (5k)
Race Date: 4/01/07
Carlsbad, CA
Size: 7000
URL:
Ancillary Events: Walk
Features: Join the party and celebrate the 22nd birthday of the Carlsbad 5000. Voted "Best Road Race Venue" by Runner's World magazine, the World's Fastest 5K is a nationally televised event with nine separate chip-timed age group races and a flat, fast seaside course through the Village of Carlsbad.
Expo Information: Name: Health & Fitness Expo Dates: April 1 Site: Carlsbad Village Dr and Roosevelt, Carlsbad, CA. Attendance: 8000. Selling? Yes. # of Booths: 30. Booth Size: NR. Booth Price: NR. Stuff Packets?: Yes.
Expo Coordinator: Same as Event Director.
Event Director: Elite Racing, 5452 Oberlin Dr, San Diego, CA 92121 Phone: 800-311-1255 FAX: 858-450-6905 E-Mail:
Henry: you should run that Masters mile in San Francisco, on April 7th. I heard you were invited.
Rono fan... wrote:
what is the date of the carlsbad 5k?
April 1,2007
On Sunday,you will see me smoking the pace from the start to the end.
Henry
To Rono rules,
I need to talk to Meet director first.I think I'm capable of handle the mile now.I need to lose few more lbs in the upper body for my breathing fat in the lungs.The strength wieght training will build those muscles to burn fat in the upper body muscles. I have strong quads and knees now.
Henry
I can run 5:15-20 easy by next meet meet or trial.
Henry
batman wrote:
Henry i will e-mail you my number if you do not have it.$$
My E-mail:ronorun_henry@msn.com
Henry
JAMBO !!
Agony Hill wrote:
JAMBO !!
Jambo Muzuri sana.Unaitwa nani?
Kwaheri yakuyonana.
Mimi ni
HR
Henry Rono wrote:
RunThis wrote:I can't wait to hear the results of you time trial. I am constantly amazed that many people come on here to criticize Henry, but everyday he goes out keeps running his hills. If he keeps doing this he will be fine and the weight will naturally come off.
The evening time tria.5:32.21
400m=84.16
800m=2:47.17
1200m=4:12.15
1600m=5:32.21
The first 400m=84.16
The second 400m=83.01
The third 400m=84.98
The last 400m=80.06
How can I post today photo at the finish line? Do you know how? I need your email.
Henry
Hammerin' Hank!