Well, at the rate you started at, you can totally slow down without an ounce of guilt. Even I wouldn't feel guilty and feeling guilty is one of my superpowers.

Ultimately, the sprints are to help you be encouraged to write. If you want to write without them or only sprint a few times a day or whatever, that's what you need to do. Plus, sprinting against some of these people is like trying to arm wrestle Superman. Why are you bothering?!? Check out my score--less than 5k. Yep, definitely behind. I have a lot of sprints--but they're tiny ones that only have a few words as I could fit them into everything else I have going on. I don't know that I've even had a 300 word sprint on an official 30 min. sprint because I've not yet sprinted 30 minutes this year...or even a full 15. But I'm making progress. I will definitely not win, but it's okay. Though I admit I'll be disappointed if I don't get my act together in the Falkland Islands and make my 50k before the end.

You do you! NaNo is supposed to be fun--in a masochistic way. If it's not fun-ish, you should definitely adjust.