Henry Rono training for masters mile record. PART II

I did 75 minutes long run today,I felt very strong it was a road test for me for evening section.

Henry

Henry Rono wrote:

I did 75 minutes long run today,I felt very strong it was a road test for me for evening section.

Henry

Evening section 55 minutes + 15 weight exercises + 22 minutes treadmill + 20 minutes dry sauna.

I will have another deep sleep tonight.

Henry

Henry Rono wrote:

Henry Rono wrote:

I did 75 minutes long run today,I felt very strong it was a road test for me for evening section.

Henry

Evening section 55 minutes + 15 weight exercises + 22 minutes treadmill + 20 minutes dry sauna.

I will have another deep sleep tonight.

Henry

This is where I left off on Friday before I went to California.I ran for 65 minutes + 20 minutes dry sauna,wow! that made me relax and think alot better while I was sitting on the plane.

For Saturday was great morning with distling raining.They cancelled the meet.I could have ran a mile along with other master division,who were attempting to break 5 minutes a mile on Saturday.

Because of the rain, we decide to run for 30 minutes around the track.It was very touch it felt like we were doing fatlek training,that is why I was sore this morning.

Then after running with high school kids, I had along interview with the press democract newspaper.After finishing that part I was doing exactly what I enjoy in life,book signing, selling T-shirts and talking about music in life.The day went so fast before I know I was falling and tossing to almost sleeping while eating at the resturant.I had the best weekend in my life.

Arriving last night and fall down like a rock in the bed.Then this morning at 4 am I was up for 5 am assignment in which I did for 42 minutes running on a treadmill with the client.By 7 am I was running with a larger group up in the foothills. They go so fast my feet couldnt handle their legs,I ended up climbing Copper hill and that last for 60 minutes. Afterwords I decided to finish it up at the gym with 15 minutes weight exercise + 21 minutes dry sauna.

When coming in for the evening,I wanted to go for another run,but the snow storm get on the way.I decided to sit and read for to night and wait for the next day.When you feel you are in shape as I am, you can do as I am.

Henry

I am through with 15 minutes weight exercises + 42 minutes runing on a treadmill this early morning.

Henry

Henry Rono wrote:

I am through with 15 minutes weight exercises + 42 minutes runing on a treadmill this early morning.

Henry

The second section in the morning was 60 minutes at the foothills.I feel sore tired as we speak. I am going to take a big nap right now.

Henry

The Copper hills:21mwp + 41mhc + 15mcd =77 minutes + 15 weight exercises + 21 minutes dry sauna.

Henry

Hello Mr. Rono,

Kevin here from Seattle. My Daughter Terra and I are going to be down your way after the winter nationals X-country meet in San Diego next week. I was on the start line last year with you at Carlsbad, Bloomsday, and Bay to Breakers. You met my daughter at the last 2 races and gave her some great pointers. I was wondering when we are down there if we can workout with you? Please let me know if this might work it would make our trip very special.

Take care,

Kevin

Good going, Henry.

J. R. wrote:

Good going, Henry.

Yeah,this morning was another:21mwp + 41mhc + 15mcd =77 minutes + 15 weight exercises + 21 minutes dry sauna.It is getting into every join in the body.I am feeling very confident in all of these training.

Henry

Henry: are you running the Masters National X-C meet in San Diego next week? Are you ready and fit enough yet for a big competition like that? I had hoped to see you there.

fatfree wrote:

Hello Mr. Rono,

Kevin here from Seattle. My Daughter Terra and I are going to be down your way after the winter nationals X-country meet in San Diego next week. I was on the start line last year with you at Carlsbad, Bloomsday, and Bay to Breakers. You met my daughter at the last 2 races and gave her some great pointers. I was wondering when we are down there if we can workout with you? Please let me know if this might work it would make our trip very special.

Take care,

Kevin

To Kevin, I remember you and your Daughter when she was running in those three races. I believe Bay to Breakers was the one she didnt do well because she fell-down, Is that right? Anyhow I am heading to Run Tex not San Diego because I was not invited there. I am planing to run well this year in Carlsbad,Bloomsday and Bay to breaker if I am invited in those races.Keep up the good work,your daughter should be finishing middle school soon and getting ready for high school X-country.

Henry

horace greely wrote:

Henry: are you running the Masters National X-C meet in San Diego next week? Are you ready and fit enough yet for a big competition like that? I had hoped to see you there.

I am going to run in half-marathon in Run Tex February 17,2008,what is that mean?It means I am in good shape way better than last year.I did run last year with time of 1 hr 40 minutes. I believe this year is going to be way!-way! and way! better.

Iam sore from training,but the good one. It is the sign of getting in great shape.

Henry

That's right Terra did fall down in Bay to Breakers. You checked up on her after the race to see if she was ok and asked her what she did after she fell down. She said she got right back up and kept going. You told her way to go and she smiled.

After I run the nationals in San Diego, Terra and I are going east for a race just outside Phoenix the next day. We plan to spend the week in the southwest and get some sun and running in before we head up to rainy Seattle. We would love to go to New Mexico a couple days after the race and do a workout or two if that can work with you.

I hope to see you in all 3 races this next year, also if they are running the mile again in Oregon I'll try to get into that one too. Did you know that track national for master is in Spokane this year? Also winter team X-country national is going to be in Spokane in December. If all this works out I'll be on the line with you 6 time this year. Lets race :)

Take care,

Kevin

Kevin

You hit the nail right on it.My poor memory is improving nowadays as I get in terrific shape.But dont count on me to remember names.I have to see the letters and to pronounces many times to registered in long term memory.My computing memory is one of those old computers.Now I know who you are, after I tab in my visual memory.

I knew I met two people in these races,but I couldnt remember your names.I am good in visual memory,but names is hard for me,because of my poor pronounces of words.

Kids in school used to make fun of me, later, they realized that is how grammas memory works.

It is getting better as we speak,I am working on how to strengthen pronounces muscle memory.

Pass my greetings to Terra and to keep on getting in shape.This year will be better than last year believe me.

By the way get 'Olympic Dream'book by Henry Rono online

Henry

Good day Henry. Are you still getting out to Copper Hill.

Sounds like your training is going well. Good luck with the half marathon. Cheers K

maser58 wrote:

Good day Henry. Are you still getting out to Copper Hill.

Sounds like your training is going well. Good luck with the half marathon. Cheers K

I hit the Copper Hill this morning.One of my athlete and I go for:21mwp + 45mhc + 14mcd= 80 minutes for that morning easy run for him,but for me it was hard one.However,he didnt do the hill climbing.I did it and I always do it.My guys passes through the copper hill and turn around for the total of 80 minutes the same as what I am doing.But I take my running against the hill.They cruise through foothills and turn around to meet me at the copper hill on their way back to the house.

We all sit and stretching in my house. While sitting in my house,I am preparing to go to the gym for weight exercises in which I did.I got there to the gym and go for weight exercise in 15 minutes for the uppers.I dont need to do anything for the lowwers.The Copper Hills did manage while going up/down in the early morning.

After 15 weight exercises I go for 21 minutes dry sauna.

I am out of that dry sauna clean and sober ready to face the light of the day.

That is it.

Henry

maser58 wrote:

Good day Henry. Are you still getting out to Copper Hill.

Sounds like your training is going well. Good luck with the half marathon. Cheers K

Talking about Copper Hill this morning at 6 am:15mwp + 50mhc + 14mcd = 69 minutes.

Two hours later at 9:10 am 19:48 minutes for a 5k just a local meet time trial for me here in Albuquerque,NM.

Two hours later at 11 am weight exercise for 15 minutes + 21 minutes dry sauna.

Two hours later I am sitting and eating lunch waiting for the second afternoon workout.

Henry

maser58 wrote:

Good day Henry. Are you still getting out to Copper Hill.

Sounds like your training is going well. Good luck with the half marathon. Cheers K

Two hours later third workout for the day 42 minutes + 21 minutes dry sauna.It was a long sunday since I got up at 5:30 am and ended up at 4:30 pm today.