Running race (NYC Marathon) 4:06:12 [5] 42.2 km (5:50 / km)
slept:7.0
What a tough race. Started out well enough, then ran too fast from 10-20km and suffered from there to the finish. Was on pace for a 3.20 finish at half way, but then started cramping up badly from about 28km and woulnd up walking most of last 10km. Finished in 4.06 - a drop-off of some 40 minutes! Have analysed the stats and have seen the problem. First 5k was perfect at 24.45. Second 5km was a bit faster at 23.16. Then started to speed up even further with third 5k in 23.10. Fourth 5k felt easy at 23.12. At this stage, I thought it was all going just fine. Starting to work a bit, but still feeling okay. From 20-25km, started to slow down , both because i was getting a bit tired, but also because I was starting to realise that I had gone too fast and was trying to recuperate and regroup. So this 5km passed in 24.44, but it was too late. The real agony started not long after this. It took me 27.37 to go from 25-30km, 38.15 to get from 30-35km, 44.51 (!!!) to get from 35-40km, before sprinting the last 2.195 km in 17.22. Problem was cramping shins (really painful), adductors, quads, calves, and left arm (!?!). everything else was fine - lungs and heart were fine. Strange thing is that i wasn't really sweating that much despite the warmish weather. Ate and drank regulalrly, so no real issue there.
A few things went wrong, at least according to my initial analysis:
1. Forgot my long compression socks (must have left them in Paris), which may have saved my calves and shins.
2. I was battling a cold and sore throat the week before the race. This didn;t help.
3. I was really busy two weeks before the race and had time only for two short training runs. So not a proper tapering.
4. Biggest problem though was not sticking to the plan and speeding up after first 5km. Just got carried away. Guess I learnt the hard way that one must stick to one's plan.