I am a female (23) who was running~ 90 miles per week before my first marathon. I was beat up pretty bad from it (blew up around mile 20) to slow way down and run a 3:03 (splits, 1:27, 1:36) . How should I approach recovery/building up mileage? My legs took about a week to stop feeling sore. So far I did 10 miles the first week with a small amount of easy cross training. The second week is going to be 20 miles running easy with a small amount of easy cross training. My RHR is back to normal, but my legs/butt (which cramped up badly during marathon) are still "tight" feeling when I run (advice on what to do about the tightness is also welcome).