Henry Rono training for masters mile record. PART II

To van,

The 60 day of training phase II.I ran today for 127 minutes feeling sore a little in the knees joints no feeling burning fires today I guess because I took a day off yesterday.

I can tell the body is getting in better motor skills of movement leg strides.I can feel the effects of exercises physical resistance as I move up the hills. It is alot better then before.

My next run,perhaps in the evening after all-day of arrands and perhaps I might need a cat-nap before I get on speed leg runs.

Henry

From another thread. Good pictures of Henry on pages 4-6. Great pictures overall on all pages.

great pictures! they bring back old memories and make you wonder what happened to some of those prep greats as opposed to others who went on to greater fame.

To 70's old timer,

I hope I will get original photos of these to send them to publishing book company for the Olympics Dream book that is coming up soon.

The evening training was fun 25 minutese warm-up around the Academy track.After 1milex2:8:04 and 7:09 I'm checking the leg speed.90seconds between each.

These ends the 60 day of training phase II still.Phase II is going to take 7 weeks.The nine week is ending on saturday evening.

Henry

I ran my own test tonight in an all comers meet, finishing the 1500m in 5:40. It felt good. I can see the big improvements on the horizon.

Henry Rono wrote:

These ends the 60 day of training phase II still.Phase II is going to take 7 weeks.The nine week is ending on saturday evening.

Henry

Hey Henry -- two questions for you:

1) We never did finish the "motivation" thing that you were talking about. We were trying to figure out what gets you out of bed in the morning and keeping on with this. You're not doing it just to get fit, are you? So I believe it is the world record that inspires you. Is it that you want to know how fast you can be now?

2) When you move into your proper speedwork phase, what will you be doing? 400s or 200s or a mixture of everything? What sped work do you think is the most important for the mile?

Thanks Henry.

What is the current 50-54 age group mile world record? I'm sure it's already been mentioned, but it's a very long thread to look through. Thanks.

peg fan wrote:

What is the current 50-54 age group mile world record? I'm sure it's already been mentioned, but it's a very long thread to look through. Thanks.

Current 50-54 record is 4:27.9 set by Nolan Shaheed in 2000.

But Henry turns 55 in February 2007, so after that will be able to go for the 55-59 record, which is 4:40.4 (set by Australia's Jack Ryan in 1977).

The fly in the ointment is the great Nolan, who is now 55!

In March this year he set a new INDOOR world mile 55-59 record in 4:42.89. I think outdoor times are usually + 2 or +3 seconds, but we will have to see what he does.

I am watching this all very closely as I was born the same year as Henry (but 10 months later) and suffer from severe delusions of talent... whatever Henry sets will be the time I aim for in late 2007 :)

To Brit,

I'm running the same experiment I had when I broke the four world records in 1970s,which means I'm doing exact applications of training I had. I'm even more motivated then before because my message were not taken across the board or all-the isles.

The running applications nowdays isn't as suppose to be.if can go to my website,you can read the stories about my approach in running.It is well scripted,it is who I'm today.

The intervals training is going to be consists of 1000m,800m,4000m,and 200m.

The base work is underway and I have been doing since June.Look back the thread.

I have more brains and old body then when I was breaking four world records.The differences is that I was very rough and abusing my body with alcohol and the sports management in general which was a bad system of a approach.

In the future this question needs to be answered,but for now this is what you get.

Now I have my mind and body back,I'm only 54 years-old.

Next question.

Henry

Henry--I like that--only 54 years old. I'm only 52 myself. "Only" is the only way to think when working to improve your fitness (or mine).

I am only 70 and I am enjoying watching Henry too!

To Brit

"Current 50-54 record is 4:27.9 set by Nolan Shaheed in 2000."

Where is Nolan Shaheed training at? Jack Ryan record was set in 1977 at the age 55 for one mile is 4:40.4? Up to now no one has try it? All these years has gone by? come-on guys!

We need some training approach changes

Is this because we can't get up early in the morning and prepare our bodies for training?

Henry

Henry Rono wrote:

To Brit

"Current 50-54 record is 4:27.9 set by Nolan Shaheed in 2000."

Where is Nolan Shaheed training at? Jack Ryan record was set in 1977 at the age 55 for one mile is 4:40.4? Up to now no one has try it? All these years has gone by? come-on guys!

We need some training approach changes

Is this because we can't get up early in the morning and prepare our bodies for training?

Henry

Nolan Shaheed is a member of the SoCal Track Club; I thnk he is in Pasadena, Southern California. He is also a famous jazz trumpeter -- maybe that gives him the extra puff he needs to break records :)

The majority of masters athletes seem to want to run the longer distances as they get older; let's face it - the mile hurts! TRAINING for the mile HURTS!!

",....but it hurts soooooo good!"

go Henry

To northwest master

The 63 day of training phase II, I ran for 128 minutes weighing 197lbs this morning.

My work-out consist of quads weights training and stretches in the swiming-pool and going through thoses knee caps that are so sore, sensitive and dentor.

Too many long runs makes the knees stressed out,but still promoting a base work.The a assignments has to be finished.The next will be hill repeats,it will take care the knee issue.I'm finishing week nine today.

The nutrients is the protein I needed now for the in-take.The old muscles are breaking-down.I need new in-take materials and my body is asking me to do so.

Henry

Henry are you still doing your AM run at 3:00?

Henry Rono wrote:

To northwest master

The 63 day of training phase II, I ran for 128 minutes weighing 197lbs this morning.

My work-out consist of quads weights training and stretches in the swiming-pool and going through thoses knee caps that are so sore, sensitive and dentor.

Too many long runs makes the knees stressed out,but still promoting a base work.The a assignments has to be finished.The next will be hill repeats,it will take care the knee issue.I'm finishing week nine today.

Henry

Henry:

My knees have been feeling like that for 2 or 3 months too. I started doing Leg Extensions (on weight machine), "wall sits", One Legged squats....and stretching. After only a week of this the knees feel much better.

Has anyone compiled a spreadsheet of Henry's work so far?

To Data Help

Has anyone compiled a spreadsheet of Henry's work so far?

I need to get the entire spreadsheet from June to date,how do I get them? it will be ashame to loose all of these.Expecially at the 12 week (3 months).

Letsrun.com should find away to get this for me.

The evening run still in the feelings and mental process to this minute.I was thinking of doing a quick mile run to feel the respond and add some strength benefits to it.I will let you know by the end of the nine week this evening.

Henry