for reference I expect to run in the 29:30-30:00 range
for reference I expect to run in the 29:30-30:00 range
So you can go sub 30 but need to come to LR to ask what kind of shoe to wear?
I guess dragonfly, lighter and more than enough cushioning on a track.
The study labratrundown did showed that super shoes improve running economy slightly more than super spikes do. But, without lab testing, individual results will vary. How is the average runner supposed to know if they respond better to one brand or another or a spike versus a flat? So go with what makes you comfortable and what makes you feel fast. If you have injury/recovery concerns, go with the flat. If you like putting on spikes for track races, then do that.
The pogo shoes
You could go either way and be fine. I’d prefer next percents for a 10000, especially just going for time. A 10k in dragonflys will mess up your lower legs for a few days