If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Henry Rono (Kenya) - One of the Most Spectacular Runners I have ever come across
Picture One - Henry Winning Many Races
When my fellow school-mate of St Joseph's Institution, Ow Kok Meng, who at present is the HOD of Pasir Ris Secondary and also the main organiser of the Real Run (New Balance) races on an annual basis, discussed on anything related to running, we always got ourselves excited when seeing world-class races on the television. At secondary two, we used to watch Henry Rono winning the 3000m steeplechase race and the 5000m race during the Commonwealth Games. It was very inspiring and we used to look up to him a lot.
We were impressed and were amazed by his performances. It was that kind of performance that made us stay motivated in running. Ow Kok Meng later pursued in running and did his personal best time of 3min 59sec for the 1500m. This time that Ow Kok Meng did in the past is still the best time ever done by an SJI boy. When we were young, Kok Meng used to pull me along for running. I was very reluctant to come down for training as I was not interested in running, as a whole. Only later on I got myself hooked into running. I attribute my success to my alma mater SJI and I will always remember the motto Ora Et Labora (Pray and Work). Later on, Ow Kok Meng gave up competitive running but he was still engaged in the running scene, even until now.
In Loughborough University of Technology, during our Sports Technology lesson, which was Athletics, Sir George Gandy gave us some materials to study on. The material was on speed endurance. We studied the way the former world great runner Abdi Bile trained. It was very interesting. I applied these principals upon returning from England. Now, I am aware that Bile was in fact trained by the Great Henry Rono. Hence, Henry Rono is a force to be reckoned with.
Coming back to the story on Henry Rono, I realised that the races he ran and the competition he had with Steve Ovett were all memorable. Hence, I realised that it would be a good idea to let many know about Henry Rono before we read about his interview.
Picture Two - Henry Rono leading the pack in the 3000m Steeplechase Event
Rono was born in Kenya and belonged to the Nandi tribe. During his formative years in primary school, he started running. Over time, in 1977 he studied at the Washington State University. He had a coach by the name of John Chaplin. Bernard Lagat and Mike Kosgei and other Kenyan runners also studied in the university. After Gerry Lindgren and Steve Prefontaine, Rono became the only third person in history to win the NCAA Men's Cross Country Championship three times, in 1976, 1977, and 1979. His winning time of 28:07 in 1976 remains the fastest 10,000-meter cross country time in NCAA history.
Of the years, 1978 was the best year in Rono's running season. Within 81 days, he broke four world records: the 10,000 meters (27:22.5), the 5,000 meters (13:08.4), the 3,000 meters steeplechase (8:05.4), and the 3,000 meters (7:32.1); He improved the 10,000-meter record by almost 8 seconds, the 5,000 by 4.5seconds, the steeplechase by 2.6seconds, and the 3,000 by a full three seconds. In the same year, he also won the 5000 m and the 3000 m steeplechase gold medals at the Commonwealth Games. During the All-Africa Games 1978, he won 10,000 metres and 3000 metres steeplechase gold medals. After turning 58 in February 2010, Rono is attempting to break the world masters mile record for the 55-59 age group. He also wrote his autobiography, entitled Olympic Dream, in 2007.
Having said that let us now Interview this Great Runner, Henry Rono, who has written a book on the Olympic Dream.
What is your age now?
I am 58 years old.
What are you doing for career?
I am a National Coach of Yemen in Cross-Country and Track and Field events.
When did you take up running?
I started late when I was 18 years old in 1970.
How many world records did you break in the past?
I broke four world records.
5000m - 13min 08.4sec on April 8, 1978, at Berkely, California, USA,
3000m Steeplechase - 8min 05.4 sec on May 13, 1978, Seattle, Washington, USA.
10,000m - 27m 22.4 sec on June 11, 1978, in Vienna, Austria, Europe
3000m - 7min 32.1sec on June 27, 1978, in Oslo, Norway.
Which part of the world were you training in the past?
I was training in Kenya, Gilgil Army Barracks between 1973 and 1976 during the Olympic Year before heading to Washington State University in the fall of 1976. I established an international training program which saw many people attending because of the four world records in 81 days (1978) that I broke.
Can you give your personal best for the following events?
800m: 1:52 min
1500m: 3:42
3000m steeplechase: 8:05.4 min
5000m: 13.06.2 min
10000m: 27:22.4 min
Are you still competing for your age?
Yes, right now I'm planning to run in the age group 55-59 and be able to run the mile (1600m) in 4:40s that is to break the record for my age group.
Picture 3 - The Still Running Henry Rono At Age 58
Can you tell us the recipe for winning races? (We appreciate if you can give us some details on this).
How to get there is a long process, which needs dedication, discipline and believing in yourself.
Which race was the toughest race, to date? Can you elaborate more?
I ran in the year of 1982 when I was out of shape. I ran with Alberto Salazar in a condition that I was not ready. However, I wanted to show my spirit of running to the world by competing and it was the toughest race in my running career.
When did you complete writing the book on the Olympic Dream?
I finished it in 2007.
Can you tell us more about the book?
There is a summary of the Olympic Dream online if you google it. Just look for the summary on my Facebook.
http://www.amazon.com/Olympic-Dream-Henry-Rono/dp/1434327876
What is your advice to people who want to take up running seriously?
To have a long term plan and take all steps until you reach the top of the mountain.
What is your advice to people who are 40 years and above?
Take all the steps to train and at the same time be your own doctor doing daily research in exercise and life sciences.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
