Henry Rono training for masters mile record. PART II

To northwest master,

The 67 day of training phase II,I ran along Tramway for 121 minutes.I use the sauna 15 minutes swiming-pool 15 minutes,and whirl-pool 15 minutes after all of that I had it for this morning.I don't know what afternoon will bring let us see.

I think three-days in the copper it really shake my beer-belly, it knocked me down and it got into my mental training.Unlike La Luz trail the other day though, it was a mental gymnatic torture.

Henry

mr. common sense wrote:

not to beat a dead horse.....but the weight issue is critical to all runners....especially older runners who are more suseptible to injuries such as 'bad knees', in particular. the best example I've heard to prove the point is: to hold, 2, 20 lb. dumbbells in each hand, (like you were going to do bicep curls)....now...you think....wow, that's alot of weight....now picture that extra weight pounding down on our aged knees, feet, hips, etc., with each stride.....NOT GOOD....you chances of getting injured go up, big-time.

I'll have to agree. It's 95% mental. I lost 1 to 2 pounds a week for over 2 months. I cut back on carbohydrates mainly. Limited fat as well. Every pound of fat that a person carries will carry the person 35 miles!. What I'm saying is don't be afraid to cut way back. After just 2 days you see that you have even more energy than when eating normally. The reason is by eating less carbohydrates you stop going through the energy ebbs and flows after eating. Eat an apple or a salad etc if you must have a snack between meals = low calories.

To northwest master,

"Any thought on breaking that up occaisionally into two seperate workouts."

After the 12 week of training,yes I will split into two work-out you are right.

This is how to get speed by runing in the morning for 60-90 minutes and later in the day run another 60 minutes and rise higher speed in your legs. I need three months base work that will create a ground foundation between the bone and the strong muscles.One can't do speed work-out without strong bones and tendones.

I check this, the other-day;however,my foot was landing in the ground so weak and my coach told me,bones and tendonis needs time.

At the end of this month I will be with your plans.

Thank you tony

Henry

To malmo,

How do I go back to "Henry Rono training for masters mile record. PART I"

Because I want to put the entire thread in my Document folders like the way I did for PART II

I don't see part I in the message bord I know it was July 11 last month,how do you get to last month?

Henry

right....any of you old enough to remember "the runners diet", the thin, yellow paper back put out by RW in the early 70's? I used that in college during an early season cross country injury, where I had put on 12 lbs. I actually did a gatorade, water and vitiman fast for 7 days....the first 2 days was tough, mentally....but the last 3, I actually felt good and ran 6 miles, twice a day during that period.

Henry, here's a summary of part 1.

6/10 day 9 just came from 116 minutes,I was feeling great for the first 63 minutes.My hips and knees joints were in good lubrication movements. After that I felt as if I ran out of oil in the joints.I was coughing dry mucus in my mouth and chest congestion.After showers I feel great again and sleepy.I'm going to take a cat-nape, when I wake up, I will know what I'm going to do for the rest of the day.See you again on letsrun.com

6/11 i just finished my evening second run for 57 minutes, I had a nice nape today after sauna and steam room.My ten day of training comes in twos.I will sleep so soundly to night.

6/12 I park my car at Defined-Fitness and ran up north Trammway for 119 minutes this morning.I check my weight is 206lbs.This is after sauna 15 minutes with 200 sit ups and steam room for 10 minutes.My body feels like I'm in intensive care unit.I wonder what I had two weeks ago?Do you like that?I guest No.I want to be 172lbs.I feel much better today with yestarday sauna and twice run.When the time comes today, I will know what to do today evening,I hope I will go for second run today

6/13 I had hard time turn on my computer.I just come in and today run:135 minutes,after I weigh 204,after sauna 15 minutes twice 250 sit ups weigh 202.I felt great today,I believe the indian corns, beats and one gallon of water one gallon of oranges all day yesterday became the fluel for this body today.

henry

6/14 Thanks jba,I can relate to you,no fast pace track now,I just jog for 136 minutes this morning and the weigh drops too fast,I fely dizzy I stop the running clock and walk for a while,this is after 26 minutes run.I met alot of people on Trammway Bike Path, I told them I'm walking today and after the dizzyness is gone I start running until I finished 136 minutes.I came back check my weigh it was 202lbs.I didn't feel like going to sauna,but I did after sauna,200lbs.My training now in the morning is slower than 75 year old lady.I'm basically crawling my feet on the floor.I knew something is happenning because I started breaking my sweats very early before I reach my time of breaking the sweats.My ice was melting, so to speak, before it reaches the right temperature in the body why is that?

Henry

6/15 the 14 day of my training was my day off

6/16 From 3:45 am up to 5:30 am I was ready to train.This morning wasn't like last two weeks ago I'm in another phase of training let me try.I went the same route after 45 minutes I throw up(fomited) some mucuses chocking my throat Oh! some green staff plus white was chocking. I try to use my finger to push them out and finally came out bad cold no wonder I have been coughing like a duck.It was like attack of ashma.After 3 minutes of stop I continue when I reached 92 minutes another attack,I did the same thing and finally I was realieved.I train for 132 minutes today. Before sauna I weigh 203lbs after sauna 200.9 lbs close to 201lbs.I feel very good now,I think the bad colds and dry air in New mexico makes it harder to breath.Hints for my massaues theraphist.I don't think I should give it to you guys,you need to think a little harder.Okay which part of hints you want?Okay in 1988

6/17 This morning was a little earlier then I normally get up in the morning 3:33 am I'm out of the door on the copper street make left one block west then make right. I was on Trammway heading north breathing slidly soft and hard and my legs were not too shiffy as could a 75 yr old-lady could challenge me as of two days ago.This time around bring a younger person to challenge me.I was in good spirit today and I ran 155 minutes.

No coughing like a quack duck.My breathing and my steps were in good rhythem, the sky was blue and one star far up north.My arms were matching with its frequences as one is listening to the music.This is how it came about taking my mind back to my history of running.which I almost lost it,when a bad cold harden my chest.I'm now free now and my work of running is back to me once again.

6/18 I ran for 180:30 minutes.For that I lost only 1lb.

6/19 Today is my 17 day of training and I can feel that to day I can train twice a day or even three times but I have to have very sentive breaks to my horse so to speak.I ran 140 minutes comebine with hills in others words I ran 110 minutes+30minutes hills repeats.I'm sitting here in front of computer on letsrun.com and eating fish they say with bad cold fish helps when you swallow straight down the throat and dring fresh oranges.

people here are shock with my progress of my training.They don't know how to talk with me anymore.Because I'm a different person.The only person I talk with is my coach the rest are scared of something

Thread should tell from the day I started.I think I began from 108,120,120,118,113,71,80,116/64,119,in here was the day I check my weigh 206lbs,135,136,dayoff,132,155,180,and today 140,my weigh is stable at 200lbs and I feel like I want to run another today.The weigh now is heading down-hill.and I'm rising up with my feet coming up easy.I'm not dragging my feet on the ground any more.So your question was do you average 2hrs and feelings.

6/20

6/21 123 minutes,from hipps down calves,quads,are very sore fitiques,the pace was very slow per three minutes,the same spot I was yestarday in 39 minutes today was 42 minutes.I feel those areas are itching at this time when I get up from cat-nape I couldn't even walk to the bathroom and to open the cooler.The other day was shoulders down to hipps,but not today.I was dragging my feet around the house.I feel like taking to hot tab.

see you.

Listen Patti,after cat-nape I woke and I call my coach okay I feel good remember I couldn't walk around the house after few minutes specially talking with my and enjoying the laughters. I thought I was going to sauna,but I say I let me walk up copper road,after few minutes let me jog and I jog until I was in the hills I starting jogging at noon right on the nose.Climbe copper 5 times ran back home I got home after 69 minutes just right now I'm drinking coolet.Did I answer your question if not please make your writing clear.

I will keep remining you about the way I train is how I feel and somewhere a long the line you will understand no hurry.

Today is 19 day with morning run 123 minutes+ Noon run 69 minutes=

Today was the day I began two times training.REmember I was thinking about yestarday and today I bear it.

keep up with my work on a daily basis.

6/22 The equetion for this morning section was not too shiffy:36wr+54hr+20cr= 110 min

How many total minutes for this morning section?

How many minutes is for warming up?

How many minutes is for hill-climbing?

How many minutes is for cool-down?

This is a class assignment for my student rainbow and his concern. Rainbow ought to pay attention to instruction in this class?

I'm going to take a cat-nape

To Skuj,

Thank you skuj,now I have save them in my document folders PartI and PartII,

I was worried about partI,It is going to be stranfered to CD drive files which is easy to edited at the end of the journey.

What happen for the other 18 pages any lead on that?

Heckers are pain in a rear end.

Thanks again Skuj and Braavo Furgi.

henry

Mr.Rono.... I'm miss hearing about your training and how your day went. Any updates today?

Best wishes,

Tina

mrnoitall wrote:

right....any of you old enough to remember "the runners diet", the thin, yellow paper back put out by RW in the early 70's?

I still have it, and quite a few others.

The 68 day of training phase II.I ran for 90 minutes.

15minutes sauna+15minutes whirlpool+21 minutes swimingpool.

I weight 194lbs.The body appears to look as an athletic muscle definition.Not as a pumb with a beer belly.

Have a nice day.

henry

Henry Rono wrote:

The 68 day of training phase II.I ran for 90 minutes.

15minutes sauna+15minutes whirlpool+21 minutes swimingpool.

I weight 194lbs.The body appears to look as an athletic muscle definition.Not as a pumb with a beer belly.

henry

Congratulations Henry -- the hard work is paying off!

Have you got another test race lined up?

And what about 11 August, Henry, if you please? :)

To Brit

"Have you got another test race lined up?"

I need one in the middle of this month,or at the end of this month.You mention earlier you have something happening in Colorado on August 16,2006 and you want to run 5:10 for 1 mile is that right?

My last run was July 16,2006.

I'm heading to La Luz Tail now

Thanks for asking

Henry

To Skuj,

The 69 day was no training phaseII.

I took a day off my body needed strength to get another strength and endurance and now I'm ready to take to higher level of altitude,I needed an interval to burn more fatty acid.

Today is my last day of week 10.

Henry

keep on target and progressing with your weight loss. that is the most important thing you can do for yourself, your knees and your future. You should be to 189 by end of the month. You are, no doubt training quite a bit now; but still must be eating too much. With all your running, it seems your rate of weight loss is fairly slow. Keep your eye on the goal: May, 2007, a 155 lb Rono steps to the line at a big Masters race somewhere, with the eye of the tiger, circa, 1978.

Henry Rono wrote:

I need one in the middle of this month,or at the end of this month.You mention earlier you have something happening in Colorado on August 16,2006 and you want to run 5:10 for 1 mile is that right?

My last run was July 16,2006.

I'm heading to La Luz Tail now

Thanks for asking

Henry

Yes, it's the Pearl Street Mile next Thursday evening (August 17).

This is on the pedestrian mall in Boulder. We have very few track meets round here.

Then I would like to find a nice fast 5k to do!!

Are you looking for a mile race again?

Henry Rono wrote:

The 68 day of training phase II.I ran for 90 minutes.

15minutes sauna+15minutes whirlpool+21 minutes swimingpool.

I weight 194lbs.The body appears to look as an athletic muscle definition.Not as a pumb with a beer belly.

Have a nice day.

henry

Henry

6 pounds lost! That's great! Keep it up. Now you know you can do it, for sure... A pound or 2 per week is doable.

To Braavo Furgi,

The 70 day of training phase II,I run up in La Luz Trail 92 minutes up +91 minutes down =183 minutes,I feel so relaxing no feeling burning fires,I think because my weight is becoming stable at this point in 194lbs my knees are getting stronger.Ten weeks is over.

Henry