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Date Posted: 09:01:30 07/08/00 Sat
Author: andrew
Subject: for all the girls and boys in training(this one isn't mean)

ok, i know everyone is training hard. I just thought i'd let you in on some of WELDON JOHNSON's secrets to his success. He was recently an olympic trials qualifier in the marathon and 10k. He just took 1:22(anyone on the team could do that) off his 10k pr to 28:27.
1)his coach (not helpful to us)
2)training partners-helps you push beyond what you may do by yourself; helps you be mentally fresh by focusing on someone else besides yourself.
3)higher mileage-be intelligent about it and SLOWLY increase. He feels that Americans that try to get more out of low mileage just look for shortcuts.
4)RECOVERY between hard runs and long days. Each run has its own purpose and when you understand the purpose of your easy days is to recover and start treating them as such, you'll see better results.
5)Run on softer surfaces; not only can improve your ankle dexterity, but it will help you be less injury prone.
6)Eating Carbos after run; Weldon eats something with high carbs after EVERY run within 30 minutes of it. Recovery can be enhanced if you re-fuel your body with the sugars lost in the workout. This seriously could be ice cream like he recommends.
7)Stay hydrated- he constantly drinks water and even drinks DURING long runs. This is also a TIP that suzy hamilton stresses on her website. And Ben Rosario never has colored urine either.
8)Getting more sleep at night-he claims that 8 hrs. of sleep a night minimum helps your body perform better in workouts, runs, races...
9)Taking care of injuries-Beware of your body; If something is bothering you, take care of it. Whether that means icing after runs, or seeing a doctor, do what you have to do. Also, you have to KNOW when something is serious enough not to run on it
10)altitude training-(not for us either); but he points out that the altitude is more mental and really just showed him how much he committed when he moved to the higher altitude. He doesn't think it's necessary for success.

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