Road running race 3:53:06 [4] 26.2 mi (8:54 / mi)
ahr:156 max:186 shoes: BA8
A beautiful day for a race. I planned the race, and raced the plan for 16-18 miles.The plan was to start slow, and speed up, which I managed pretty well. Suffered intermittent cramps starting around 23. Did not bring my electrolyte caps, which probably would have helped stave off the cramps, but my pace was already fading from fatigue even before the cramps arrived.
Further split and HR analysis later.
Note
Parts of the race were successful. I seeded myself properly. I stuck to my race plan for 20 miles. A significant part of this was to go out at a speed that should have enabled negative splits and not guaranteed a meltdown. At 8:45s for the first 6 miles, I watched (patiently) people pass by me. Then I sped up moderately to 8:30s, again successfully. I didn't burn up, either going too fast or raising my HR too high. I slowly reeled in people who had slipped past me in the southbound part of the course. I was less than a minute ahead of plan at the half marathon. I knew I did not want to run too large a surplus or I would melt down. At 15 I sped up again, according to plan, to 8:20s, and actually logged a few 8:20 miles along the wooded section of Shore Drive.
The 5M splits were not designed to be even for this race. The goal was to have 5/5/5/5/6.2 splits as follows:
43:45
42:45
42:35
41:40
52:xx for the final 10K.
In fact, the splits were
43:20
42:15
42:49
43:18 (< 90 seconds late vs. plan after a 90s pitstop)
1:01:23 for the final 10K.
I'm thinking of this as a mental success, and a reality-check that I cannot achieve vast race goals with half-vast training.