Learning to Run

This was my first marathon! The weather started in the 60s with lots of humidity and finished in the 80s. I had trained in cool Minnesota spring weather with most mornings in the 30-40s and this was a shocker. Normally Duluth is fairly cool with a breeze, but I learned a lot from running in the heat. I was trying to run 3:30 because all my training runs suggested that I should have been able to reach that on a good day, so I started out a little fast at 7:45 and think that this was a very poor idea, especially on a hot day. I hydrated well the days before, but only drank about 30 oz of water the morning of. Looking back, I should have drank more fluids and even some sports drink. I also should have drank more at the first water stops. I had a fuel belt so I drank lightly off of that, but the heat caught up with everyone so fast. I held my own and was at 1:44 through 13.1, but within the next few miles, many started walking for the first time and my left quad started cramping. I struggled through the last ten miles at about a 10 minute mile pace because of cramping of both quads and having to walk at times. I was just thankful to finish considering they thought about calling the race! I was very humbled by the experience and will take a lot from it in preparation for my next marathon. I want to do a marathon in October, possibly Des Moines. Anyone have any experience with Des Moines? I realize I need to work tempo and pace runs into my workout and not just get the miles in. I would also like to do some cross training and some lower body strength training. I have a strong core and upper body, but put the cross training and lower body strength training on the wayside once the mileage increased in my 18 week program. Any advice on setting up a program with tempo and pace runs and what exercises to do for strength training and will challenge me, but still enable me to get my runs in. I am planning on taking this week off and trying to ease back into running the next couple of weeks and really putting my all into it in the middle of July. I will try to start a 12 week plan for Des Moines. Any advice on what mileage or how to transition from one marathon to another in a 3 month time period? This is a great site and I just want to learn all I can.

Biked for 30 minutes and walked for 10, trying to flush the lactic acid out of my muscles. Plan to ease back into running next week. Just doing some light cross training and weight training this week.

30 minutes biking. Legs are coming around and I'm looking forward to start running again! I signed up for the IMT Des Moines Marathon in October. I'm looking for a strong training program with more tempo runs and speed work. Any suggestions?

Upper body strength training and core.

45 minute cycle class. Felt good to move the legs, but didn't want to push it too hard as I am trying to "rest" this week!

Core training and 40 minutes of cross training.

30 minutes on the elliptical.

First run since the marathon. 5 miles at 8:33 avg. Felt good to run. Planning on doing two or three more runs this week and working in a tempo run.

45 minute spin class and weight training.