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On October 12, 2019, Kipchogg completed the whole horse challenge in 1 hour, 59 minutes and 40 seconds at the Platte Park in Vienna, becoming the first person to run the marathon for 2 hours.

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After the race, he said, "I hope more people can understand the importance of running. If everyone runs together, the world will become better." When he was interviewed by The Telegraph, he talked about 10 running suggestions. Now let’s review them together, hoping to help everyone.

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Step 1 keep a training diary

"I have been writing a training diary to record my training plan and my feelings and emotions. Before the London Marathon in 2019, I can look back on last year’s feelings, which is very helpful to me. "

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In the past 10 years, he has been writing a training diary, and he can even show the training he did in 2003.??

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2. Never stop running for fun.

"I have been running for a long time, but I still remember running mountains and going to school when I was a child. When I was young, I would run for fun. At that time, I didn’t know it would be my career. I like and remember that feeling. “

Your mind and your heart are the driving force to push you forward, and your thoughts will drive your legs.

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3. Let yourself have a good training partner.

"I train with first-class athletes (in Kaptagat near the Great Rift Valley in Kenya), and when you train with many other people, it will inspire you. If you train with fast athletes, it will keep you improving. “

Getting ready is more important than anything else.

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4. Don’t always run at the same speed

"I run about 200 kilometers to 220 kilometers a week. 42 kilometers is the longest I have run in a day. I think short-distance running (sometimes training at the intensity of 13 x 3 minutes) and long-distance running are both good. If you run 5 kilometers, it will also help your marathon. “

Long-distance running can improve your endurance, but shorter interval running can improve your speed. For long-distance runners, they are mutually beneficial.

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Step 5 go up the hill

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6. Improve resilience

"Some days I train twice-once at 6 am and once at 4 pm. When you do training twice a day, it will tell you that your body, your heart and your lungs need to be repaired quickly to become healthier. "

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Step 7 keep your feet on the ground

"One of the most important things about running is modesty. I am very happy to live in a small house with other athletes, work with the team, wash clothes and cut vegetables. "

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I like to help young athletes and become role models.

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8. Ukari is the best supply

"On training day, I will drink tea and eat bread in the morning. At lunch or dinner, I like to eat ugali, a Kenyan staple food rich in starch and energy, and some protein from eggs or meat. On the night before the game, I will eat rice, pasta or black curries.

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During the competition, I will use isotonic energy gel and caffeine gel. On the day before the race, we also prepared 8 bottles of drinks, which my support team will give me every 5 kilometers. "

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9. Monitor with smart watches

"I use my watch to monitor my pace in the race and record the kilometers. This is a good way to know my speed and keep the correct speed throughout the race without running too fast or too slow. "

10. Don’t stay up late

"When you train hard, it is important to take time to relax and recover. I like listening to music and reading books after training. Now I am reading Seven Habits of Highly Effective People by Dr. Steven Covey, and I enjoy it very much. During the day, I will sleep between training classes and go to bed before 9 o’clock every night. "

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There are many factors affecting the marathon track, and anything can happen. What we can do is to get ready and adjust in time, and look forward to Joe’s next game.

Published in Hongkong, China

    Xinhua News Agency, Beijing, December 31st Question: When the New Year arrives, these important new regulations will be implemented on New Year’s Day.

    Xinhua News Agency reporter Bai Yang

    With the New Year’s bell ringing, a number of important new regulations have been implemented since New Year’s Day. Promote patriotic education with the power of the rule of law, comprehensive legislation for the protection of minors’ network will help teenagers grow up healthily, and new regulations for drug management and use will protect your life and health … A brand-new year of 2024 will usher in a new atmosphere of the rule of law.

   Guarantee and promote patriotism education to be widely, deeply, persistently and effectively carried out.

    The Law of People’s Republic of China (PRC) on Patriotism Education came into force on January 1, 2024, ensuring and promoting the extensive, in-depth and sustained and effective development of patriotism education.

    According to this law, the main contents of patriotism education cover ideological and political education, history and culture, national symbols, the magnificent rivers and mountains and historical and cultural heritage of the motherland, the Constitution and laws, national unity and national unity, national security and national defense, heroism and deeds of exemplary figures, etc. While providing patriotic education for all citizens, we should give prominence to the education of teenagers and children in schools and families.

    This Law requires making full use of all kinds of resources and various forms to carry out patriotic education, including red resources, cultural relics and historical sites, patriotic education bases and various cultural venues, commendation and awards for meritorious service, various commemorative celebrations, folk cultural activities, ceremonial ceremonies such as hanging the national flag, singing the national anthem and taking the oath of the Constitution, and literary and artistic works, news media and information network platform carriers.

   Create a clear network space for minors

    The Regulations on Network Protection for Minors came into effect on January 1, 2024, which is the first comprehensive legislation on network protection for minors in China.

    The regulations put forward the requirements for personal information processors to strictly set the access rights of minors’ personal information and carry out compliance audits of personal information; Internet products and service providers should establish and improve the early warning, prevention, identification, monitoring and disposal mechanisms of cyberbullying, and set up functions and channels to facilitate minors and their guardians to keep records of cyberbullying and exercise their right to notify.　　

   Strengthen the supervision of the whole process of drug management and use.

    The Measures for the Supervision and Administration of the Quality of Drug Trading and Use shall come into force on January 1, 2024.

    Methods Strengthen the supervision of the whole process of drug management and use, further clarify the division of responsibilities of drug supervision departments at all levels, clarify the responsibilities of cross-regional supervision, enrich administrative measures, and clarify the requirements of the connection between execution and discipline.

    The measures stipulate the quality management departments and personnel, storage and maintenance, handling and recall of drug quality problems and drug traceability of medical institutions. Medical institutions and other drug users are required to establish a drug quality management system, which is responsible for the drug quality management in the whole process of drug purchase, storage and use.

   Measures to increase the convenience of administrative reconsideration

    The revised Administrative Reconsideration Law of People’s Republic of China (PRC) shall come into force on January 1, 2024.

    The revised Administrative Reconsideration Law has added a number of convenience measures to provide convenience for the parties to apply for and participate in administrative reconsideration, and to protect the rights of the parties in administrative reconsideration.

    Where an administrative organ serves a written decision on administrative act through Internet channels, it shall also provide an Internet channel for submitting an application for administrative reconsideration. If an applicant refuses to accept the decision on administrative punishment made on the spot or based on the illegal facts recorded by electronic technology monitoring equipment, he may submit an application for administrative reconsideration through the administrative organ that made the decision on administrative punishment.

   Focus on solving the "difficult service" of foreign-related civil litigation cases

    The NPC Standing Committee’s decision on amending the Civil Procedure Law of People’s Republic of China (PRC) shall come into force on January 1, 2024.

    In recent years, the number of foreign-related civil disputes tried by people’s courts has risen rapidly, and the number of cases in which foreign parties voluntarily choose the jurisdiction of our courts is increasing. The revised Civil Procedure Law further improves the relevant provisions on foreign-related service, makes efforts to solve the problem of "difficult service" in foreign-related cases, improves the efficiency of service, and earnestly safeguards the legitimate rights and interests of the parties involved in foreign-related cases; We will improve the judicial assistance system for foreign-related civil cases and add relevant provisions for overseas investigation and evidence collection.　　

   Promote the construction of marine environmental supervision and management system

    The revised Marine Environmental Protection Law of the People’s Republic of China shall come into force on January 1, 2024.

    The revised Marine Environmental Protection Law requires that the coastal local people’s governments should be responsible for the quality of the marine environment in the sea areas under their management, implement the target responsibility system and evaluation system for marine environmental protection, and promote the capacity building of marine environmental supervision and management.

    In addition, the system of ecological environment zoning control, comprehensive management of key sea areas, interview and rectification, information sharing, credit evaluation, seizure and detention will be added. Improve the planning, standards, monitoring, early warning, investigation, environmental assessment, emergency and other systems.