Henry Rono training for masters mile record. PART II

JOHNNY MATHIS? The old singer????

!?! wrote:

JOHNNY MATHIS? The old singer????

"At George Washington High School, Johnny was known not only for his singing ability but his athleticism as well. He became a star athlete on the track and field team as a high jumper and hurdler and played on the basketball team.

In 1954, Johnny enrolled at San Francisco State College with the intention of being an English and Physical Education teacher. While there, Johnny set a high jump record of 6’-5 1/2”. This is still on the College’s Top 15 list and was only two inches short of the Olympic record of the time. Just as when he was in high school, Johnny’s name was frequently mentioned in the sports sections of the Northern California newspapers. He was often referred to as 'the best all-around athlete to come out of the San Francisco Bay Area.'"

To Avocado's Number,

I just talk with Mike a while ago and he will call me back,he wants to get me there a little bite earlier next week on Thursday he said, so that I will do other functions with the kids.So I look forward to run a really good 5k in the Carlsbad 5k masters Championships.

What can you guest what could be my 5k in Carlsbad?

I have better speed and endurance, than when I ran 19:20 in Cincinnati, Ohio December 9,2006.I will do a time trials on Thurday March 22.

Henry

Henry

Henry Rono wrote:

To Avocado's Number,

I just talk with Mike a while ago and he will call me back,he wants to get me there a little bite earlier next week on Thursday he said, so that I will do other functions with the kids.So I look forward to run a really good 5k in the Carlsbad 5k masters Championships.

What can you guest what could be my 5k in Carlsbad?

I have better speed and endurance, than when I ran 19:20 in Cincinnati, Ohio December 9,2006.I will do a time trials on Thurday March 22.

Henry

Henry

So are you definitely going to run Carlsbad? That sounds like great news!

I hesitate to guess your 5K time in Carlsbad. Sometimes you sound as though you are strong, lean, and fast, and other times you sound as though you are . . . not so fast.

To Avocado's Number

I cn find out on Thursday though,I have a mile trial with Mike,if I can run 5:20-40 I'm right on it.

Yeah, you are right! It is that old body you are sure of it and the same time you are not,until you hit it on the wall! Right on! and it is the only way to find out.After Thursday I will have a rough idea what will happen in Carlsbad.

Henry

That's great news, Henry. You can run well at Carlsbad: flat and fast. After all your hill work and running at altitude, should be a good indicator of your fitness at present time. Very nice of Mike to give you the opportunity......Good luck! STEVE

Henry Rono wrote:

To Avocado's Number,

I just talk with Mike a while ago and he will call me back,he wants to get me there a little bite earlier next week on Thursday he said, so that I will do other functions with the kids.So I look forward to run a really good 5k in the Carlsbad 5k masters Championships.

What can you guest what could be my 5k in Carlsbad?

I have better speed and endurance, than when I ran 19:20 in Cincinnati, Ohio December 9,2006.I will do a time trials on Thurday March 22.

Henry

Henry

Henry: far be it for me to give someone of your stature advice; but something that I do as s 52 year old masters runner now, to get in interval training of sorts, raising my heart rate and getting my legs to turn over fast; without the pounding of running, is to do 1 interval workout per week on my stationary bike. (I have a lifecycle brand). I will ride foor 10 minutes steady, to warm up; then do 2 minute intervals where I pedal hard and fast, with my heart rate going up in the 180s, then rest and pedal easy for 2 minutes. I do 10 x 2 minutes hard like that....just an idea to get some heart, lung and fast leg turnover work, without the pounding of intervals on the track. (which I do twice a week).

To master runner..

This is a very matured advice to me,I do need something like this,professional runners do need advice too.

I will begin these kind of interval speed to get my legs turnover.I realize too, my heart,lungs needs high rate of speed.I notice heart and lungs do get shape too.

This is the right time to do it,you are right on the money.

You can also burn fat very fast too.

Thanks

Henry

To Steve Hoag,

Do you have plan B? Plan A is out question you know that.

I know, you say I have to come up with my own money.

Means I have to be creative.

You and I needs to be creative.What do you?It is the only way I can move around and start showing up in races across the nation.

This coming month,I get to go to meets and be a good actor.

Henry

Henry, don't give up on plan A. Either plan, A or B, means: "be a good actor" (as you say!) and run faaaaaaaaaaaaaaast (as you might say!) You already are a WINNER to most of us on LR for what you have accomplished the last year, not to mention what you accomplished 30 years ago. Go for it at Carlsbad............17:00-17:30 (purely a guess, don't know your weight). Prove me wrong and run 16:30!!?? Best to you, Henry. STEVE

Henry Rono wrote:

To Steve Hoag,

Do you have plan B? Plan A is out question you know that.

I know, you say I have to come up with my own money.

Means I have to be creative.

You and I needs to be creative.What do you?It is the only way I can move around and start showing up in races across the nation.

This coming month,I get to go to meets and be a good actor.

Henry

Henry,

Not that you asked, but here are my 2 cents. The sub-17 time proposed above might be a little ambitious, and I personally think this forum is putting a little too much pressure on you to race. As you pointed out earlier, you're not a piece of meat. It sounds like you're mentally ready to run, which is extremely important, but you've also taken the time to build up some speedwork onto a solid aerobic base. This will be a good opportunity to see where you stand.

BTW, great job coaching. I only wonder how good I would have been with such a knowledgable, caring coach like you rather than one who took my heart out of running.

nyloco

nyloco, if you read the post thoroughly, you will notice that i guessed a time of 17:00-17:30, with 16:30 a very long shot. If you noticed in a recent post, HENRY wanted some "guesses" as to what he could run at Carlsbad, which is why i guessed 17:00-17:30, based on his 19:00-plus in December, 2006. With his hill training and high mileage, I made my guess, as he wanted. He could run 18-20:00. Nobody knows. You are right in some respects, he doesn't need pressure from any of us, and he definitely is not a piece of meat (your words). My guesses were only because HE asked. Lastly, I said he already is a winner, just in what he has accomplished during the last year. More importantly than whatever he runs at Carlsbad (or wherever else this year), I hope Henry always remains a runner; he truly loves the sport.

nyloco wrote:

Henry,

Not that you asked, but here are my 2 cents. The sub-17 time proposed above might be a little ambitious, and I personally think this forum is putting a little too much pressure on you to race. As you pointed out earlier, you're not a piece of meat. It sounds like you're mentally ready to run, which is extremely important, but you've also taken the time to build up some speedwork onto a solid aerobic base. This will be a good opportunity to see where you stand.

BTW, great job coaching. I only wonder how good I would have been with such a knowledgable, caring coach like you rather than one who took my heart out of running.

nyloco

To Steve Hoag,

Yeah, I do love running,that is where my thinking is all at;however,I have this old body that when my mind is ready the body still hanging behind.Do you know when both are coming together? When I prodict the time I get it?

You are right I'm mentally ready.

Henry

Henry Rono wrote:

To Steve Hoag,

Yeah, I do love running,that is where my thinking is all at;however,I have this old body that when my mind is ready the body still hanging behind.Do you know when both are coming together? When I prodict the time I get it?

You are right I'm mentally ready.

Henry

Henry, maybe at Carlsbad, maybe later, but it WILL come. Anyway, you are enjoying this sport, and we are enjoying your journey! Keep it up STEVE

To Avocado's Number,

Mike Long wants your number.He wants to call you and thank you for making things posible for me.I will be there in Carlsbaaaaad!!!!. He knows your name,but I told him,your name is Avocado's Number

"Henry, you have friends,said Mike.

Henry

To Avocado's Number

Thank you for making great phone call for me to Mike Long. Now I'm ready to hit hard on 5k in April 1. I will see you in the race or on internet.

Did you know notice that I miss my sports which is running? I think that is why you made that call for me.You did realize that I'm craving for a race seriously!!I'm addicted to it.

Henry

Henry i will e-mail you my number if you do not have it.$$

batman wrote:

Henry i will e-mail you my number if you do not have it.$$

I don't have it.what is it?

Henry

batman wrote:

Henry i will e-mail you my number if you do not have it.$$

The 289 day of training phase II.29mwp +62mhc +29mcd=120 minutes morning section.

The evening section was crucial,I took a lead for 34 minutes and the youngsters started inching,before they were in judge of their own running business.

I cut the course to composate my age and we all met at Academy for the last part,which are drills and stretches.That was it for today. We are really getting in the mood of racing soon.

I'm running in carlsbad for sure.While the two are racing in Stanford Invitation 3/30-31 the same weekend.We will see how 'RonoRun' Team turns out.

Henry