The marathon training continues

So the marathon is over, I did crappy. I don't want to write about my downfall at the marathon right now. I'm going to continue running, I can see right now how people become obsessed with their times. If it keeps me running, and it keeps me healthy, then that's the important thing. I didn't run at all last week - you're supposed to take a week off after a marathon. The following is a 4 week post-marathon training schedule by Hal Higdon:

Post Marathon Training: Intermediate
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Cross 30 min	3 m run	3 x mile (mar pace)	3 m run	Rest	Tempo 30 min	45-75 min
2	Cross 30-40 min	4 m run	3 x mile (10-K pace)	4 m run	Rest	Tempo 35 min	60-90 min
3	Cross 30-50 min	5 m run	3 x mile (5-K pace)	5 m run	Rest	Tempo 40 min	90 min
4	Cross 30-60 min	5 m run	Tempo 30 min	3 m run	2 m run	Rest	Race

A couple of resolutions from now on:

-I need a Garmin, I think K. will be buying me one for Christmas. I can't do speed training or tempo runs without a Garmin, I need to be able to guage my pace and heart rate if I want to improve my time

-no more slacking off, that means I don't do my cool down walk until after I run my scheduled distance (not what I had been doing, which is walking the last half mile or mile to cool down after a long run)

-no more walking during lunch to make up for mileage when I am pressed for time, if I'm training for a running event then I need to run

-I need to lose 10 pounds - I can probably shave a half hour or more off my time just by getting down to my goal weight. It should be easier to diet now that my body is used to running long distances all the time as I won't be so ravenously hungry, hopefully.

-Weight training/situps and pushups are my cross training. I need to read up on a good weight training schedule for runners.

-I need to stretch properly, I need to read up on proper stretching exercises and techniques. No more winging it.