Once you've set a goal, improving your marathon time requires raising the level of your training. Here are the best ways I've found to do that.

一旦设定了目标，提高你的马拉松成绩要求你提高你训练的水平。

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With your goal in mind, whether to lose weight, bulk up muscles, or both, your personal budget, activity level, and even what you like to do should be rolled together so you can make the best choice.

牢记自己的目的，不论是减肥、还是发达肌肉、或两者皆有，以及个人预算、活动量、甚至自己运动的喜好都应该包括起来考虑，这样才能做出最佳的选择。

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If you recognize some of these signs in yourself, the best thing you can do is to make your diet more healthful, and that includes consuming enough calories to support your activity level.

如果你在自己身上看到这些征兆，你能做的最好的事情是使饮食更加健康，这包括摄入足够的热量来支持你的运动水平。

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They just expect you to go out there and do your level best.

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They are professionals and when you are out there you do your best, so I've praised them, but also they've seen the level they need to get to.

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