I thought I should say our physical-fitness requires a training formula.I divide a day into three parts:morning,afternoon,and evening. I schedule my fitness training one in the morning that it takes care of the all day.

The meals planning has to go along with fitness due to sweating,otherwise a problem might it take place;however,the formula has its significances for the body to breath well. This information might not make sense to you guys.

Henry

In the five days I have been in Albuquerque,New Mexico and the training has been so persistance.I have done one interval workout that reads the same speed as I did in Oslo at low altitude in 10 days apart.

The speed endurances is in;however,speed strength training still searching between the knee joins.

The healing knee and hip joins requires specific gym training.Its in the next plan along with ritual-meditation beside them are great nutritions and the light is on.
God Bless guys!

The days of meditation running comes second,then running afterwords.In to day of June 12,2011 meditations is very important.Of course its sunny and its Sunday. We travelled all night far North of Oslo by the train after many hours of interviews and training all day.

The same questions still ringing through my ears.Why Kenyan runners running so fast? The same answers still running through the media ears and still never heard it.Kenyans heard it thats why they run very fast.

CoachRono in Oslo.

Training in Oslo forest and the rain is pouring down.The air coming in my lungs a fresh.Breathing out through the skin as well as through the mouth,I can see in front of me pushing through the clouds and everything happens automatically.

My knees are coming up so high, higher and higher and fast,faster to the best.I stop after 91 minutes.The terrains were rolling hills of course this is low high altitude and warm,its good for losing weight if you know what you eating.I slept long hours for muscle recovery and synthesis.
Thanks guys!

The training in the weather of Oslo gives a greater achievements on runners.Why? It rains all the time.It clears the breathing air.

The recovery is a lot faster.It makes a runner to go for another.What else can you do if a runner have energy you keep on training.For someone like me,I lose weights.

Day 7 in Oslo and since I arrived and it has been a good training at least one if not twice/day.

Up in the North of Oslo was a meet. I ran 3000m in 11:51.53 min. Training is going great!
Thanks guys

Henry

Happy new year guys!! The New schedules begins this week:

We have days and the locations to meet as follows:Albuquerque Academy/Milne Stadiums.Do you know any other stadiums please let me know.
My preparation for the spring are always to train at this cold weather for physiological science reasons.This preparation helps me to go through races in all four seasons in the year without any physiological problems.I have trained in the coldest weather in the world close to the border of Canada and USA by Pullman,Washington. I came out as a World Champion in 1978;however,in those trainings I was also jumping into Saunas in the temperature of 200 degrees and for the two extreme ends made me to have the true threshold of perfect muscle fitness.Do you have time to do the following?

Meeting Hours each day: 4:30 Pm to 7:pm. What times are the best for you please let me know.
Monday
Tuesday/Tempos/Fatleks/Intervals
Wednesday
Thursday/Tempos/Fatleks/Intervals
Friday
Do you have week end races please let me know.
Saturday
Sunday

I wise,each and everyone Merry Christmas and new years!Live in the light.Trust in the Truth! See and feel is the only way to stay on track.These leads to be in shape as the Mother Nature tells us to regroup and live natural life.

Thanks Guys
God bless
International Coach Rono

This oreintation is to remind the running community to make sure they know the meeting places.Just follow the leader in the running community of New Mexico.For the weeks time table are very important at least you should meet ones a week with Team-Rono group.

I will also write a program for you if you want.If you are not available to meet the time table.Bear in mind,if you can walk 50 metres,you can jog the 50 metres and eventually you can run the same distances you want,we want to encourage our bodies they can do it.This is very important for the body and mind.We are here for you for the need of Physical Fitness Development. My contacts Email:ronorun_henry@msn.com

The program might look like the following;however,dont be scared of the program just follow us and you will be in the running light!!!.Pick your days for Developing Physical Fitness:

Wk 1
Mon:LSD/Tempo/fatleks
Tue: intervals
Wed:LSD/Tempo/Fatleks
Thur:Intervals/
Fri: Easy runs
Sat:Today was LSD run=10 mile run=90mins
Sun:LSD

Thank guys
Godbless
Coach Henry Rono

My mission in the Middle East ends today November 15,2010 until further notice.The Yemen athletes that I have coached for one year have obtain Level 1.

The new national records were set in the last three months;however,the most important was West Asian Syrian Military Championships in October 14-18,2010 that set a new light across Yemen officials.

For the year I have coach in Yemen has been the most important experiences not only in furthering my knowledge in running world,but also my research in the sports world medicine.

I’m closing the Chapter today and head back to my running program in New Mexico in few days!It has been my pleasure coaching, running and chatting with you guys! Finally,we both have found the common ground on the running program!

Thanks again
Henry