Get the scoop straight from a multi-world record-holder: Henry's book is out

Former world record-holder Henry Rono, still on the track of the world masters mile record, did achieve one his goals this year: he finished his autobiography and got it published.

Here's the truth as only Henry can tell it, of those classic races -- some of them won despite severe over-doses of alcohol -- many of them performances that set the track world on fire and had world-class athletes shaking their heads in disbelief.

Mine's on its way from Amazon; can't wait to get the real inside story on how he did it.

Meanwhile, I am VERY pleased to find that my current training system is very similar to what Henry is doing. Long-ish easy miles on mixed terrain, gradually building up strength, with the occasional burst when I feel inclined. And by "easy" I mean 9 minutes a mile on a good day. I haven't put a time limit on my base; if it takes six months, then so be it; I'll know when I'm ready. Right now I am desperately trying NOT to get seduced into picking goal races.

Says Henry on his letsrun.com blog:

"This is how you get into base work for six months. I chose snail pace four times a week and the other days, I do Ostrich run or a deer pace run. These paces puts you in a clear vision of a runner....

"Let me make it easier for you. When I say snail base is basically means walking between 9-11 minutes per mile. You are really jogging and running as some one who is learning to run, so to speak."

If you are prepared to put the time in, says Henry, you condition your body so well that it obeys your will. "You need your body to be yours and be able to drive it as you own it", he says. "You can call on shots too at any time your want. Once you reach level V in training and the world is yours as I did in 1978 for 81 days." (He set four world records in that time frame.)

"That is why I nail four world record in such a shorter period. My training is base in the middle distances. I can handle men between one mile through half marathon in which I did in those years. The plan is still the same as we talk. Why do you think I am stuck in Level II for more than a year now? It is achievable and anybody can do it."

Any other ex-world record-holders and big-race champions putting themselves out there in raw print for all to see? No, Henry is unique.