![](http://instagram.fpnq7-2.fna.fbcdn.net/v/t51.2885-15/sh0.08/e35/c0.0.1439.1439a/s640x640/133906808_596683857808888_1369844362292691252_n.jpg?_nc_ht=instagram.fpnq7-2.fna.fbcdn.net&_nc_cat=104&_nc_ohc=s3QlJSNyzkwAX9Hmo2E&tp=1&oh=f4a8d27a4f868a0d635cd27cb1dbfd0f&oe=6018026E "“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgement. repeated every day. \\" Jim Rohn
ad Tom was talking to me the other day about Marginal Gains (he is currently reading Black Box Thinking) and he said he thinks that in order for me to achieve my BQ goal, I need to focus on those marginal gains. That is, to strive for tiny improvements in everything I do when it comes to marathon prep.
We often think that for massive success (however you define that), we need massive action. The aggregation of marginal gains values the making of small improvements on a daily basis to a number of areas of your life and training.
What could you do just 1% better?
For the British 循环 team back in the 2000\'s (pre Olympic glory), that was washing their hands like surgeons to avoid getting ill, sleeping on the \'perfect\' pillow and mattress, choosing the massage oil that worked best for them!
For someone training for a specific marathon time it might be;
- making time to stretch before and after every run
- recording mileage in your shoes to rotate them effectively
- taking supplements consistently (I\'ve added in Cq10 to my prenatal vitamins and Vitamin D for both performance benefits and because it was suggested by the fertility doctor. I\'m using Garden of Life for all of my supplements because their ingredients are traceable, organic and made from wholefoods)
- paying attention to pre and post run nutrition to aid performance and recovery
- getting the strength training sessions in twice per week
- practicing on-the-run fueling
- nailing their race day outfit for maximum comfort and support
What areas do you think you could make marginal gains in?
Use code CHARLIE25 for 25% off @gardenoflife_uk
#biggoals #themarathonproject #bostonproject #roadtoboston #trailrunning")
什么时候 阿什利 我正计划在伦敦度过一个周末，游泳是当务之急。一世’ve got 我的第一项铁人三项 下个周末 阿什利’s 7月在日内瓦完成了她的第一个Tri。我们没有在周六早上进行一次Parkrun，而是经过Chiswick（经过一段令人不安的固体牛奶时间后，通过星巴克）到达了当地游泳池。
阿什利建议我们完成 凯特琳’s 游泳的 workout.
在此锻炼期间，根据需要休息，每组结束时约休息10-20秒。您也可以按需要将每组的一半或两倍进行锻炼，以使其更轻松/更轻松！
可悲的是，在我们进行锻炼的途中，他们把车道移开了，这成为了家庭泳池的飞溅！带着孩子和花车以及潜水玩具，这变成了一个障碍赛。
锻炼之后，我们和朋友Char见了面，在 高路大厦 在奇斯威克（Chiswick）公路上，游泳使我比跑步还要饥饿！
希望您度过了一个美好的周末！
