Standard Chartered Marathon 2008: Race Evaluation

Finally the last post for SCSM08.

Did you achieve your performance goal? Yes
What were your performance goals?

• Maintain 5min/km pace. (Achieved) Avg 5:32/km
• Get below 4hr 15mins (Achieved) Net timing of 3hr 53mins

Did you achieve your Focus goal? Partly
What were your focus goals?

• Remember and go only for the selected water points.
• Visualize the route.
• Maintain good form.
• Keep track of timing for every 10km.

Did you follow a race preparation plan? Partly
If partly, which parts were NOT followed and why?

• KM markers are not accurate, hard to differentiate which is my selected water station. Only choose those with 100plus. Those w/o but getting thirsty, will drink from fuel belt+water (*should use this as a focus for next race)
  
• Speed up at 20-30km to close up gap with Wilson. Not in race plan
• Screw up pacing and timing. E.g. 10km/hr and 5min/km (time gap of 10mins). Overestimated the timing made me run fast (in a good way)
  

During the event did your focus of attention stay on your event focus plan? Partly
When you were going best, where was your focus?

• Maintain good form and cadence by keep body upright, lifting of knee and more effort kick-off. Swing my left arm better
  

When you were going less well, where was your focus?

• Thinking of walking (which i did).
• Aiming for next water point
  

Anything unexpected happen that impacted on your performance (for better or worse)? Yes
Give details:
Better:

• Majority of the run is in ECP
  
• Overtook Wilson at ECP.
• Saw Ming Kwang at Kallang Stadium
  
• Route only for 42km runners.
• Screw up of pacing and timing.
• "new route turned out to be old route with a bit of editing
  

Worse:

• The 10 & 21km crowd which required me to do sudden movement.

Should anything be changed or adapted for the next competition? Yes
Give details:

• Study SCM route, note of the merging with other category and plan accordingly.
  
• Better warm up which i didn't plan.
• Setup HRM at bag deposit.
  
• Go only for 100plus water station. If required to go for normal water station, drink from fuel belt and use their water to rinse mouth.
• Fuel Belt to be wore on tummy not on hip bone.
  
• Commit more to training program, push the cramping effect till later part.
• Able to run sub 4 is a good motivation to do better for next race. Aiming 3:45 for SCM 09.
• Restrain from using deep heat, as they are addictive.

For the next race
C Cube