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Diet & training regimen
=White meat, ugati (corn-like, starch), fresh veggies
-high altitude
2 hrs before race, ↑ eat lights 
banana, bread, black tea (no milk for digestive reasons) 
-go to bathroom,
-stretch (pre and post) 
-hydrate

training 5-6 days/week average

Discussion of balancing short & long distance training
↓↓
track  marathon-3 mos. training
-plan for the year based on which races are when
-What motivates me to run-the fact that I can still achieve what I wanted to be as a boy; analogy of marathon to life-look how far you've come, have strong might.
-Discussion of how to increase speed, which part of toes/foot do you run on.
front for marathon
govt. provides coaches for big races
(Paralympics, World Championships) 
-Henry stated to run @ age 12, first int'l race = 2000 Sydney
Henry @ age 26 years
-New big event-Qualifier for Paralympics Brazils
-Henry Wanydike Foundation