I am a somewhat experienced, below-mediocre runner and I rarely run the 10k distance. Decided to run it out of curiosity. The last time I tried a 10k was two years ago, went out a little too fast and barely broke 44. To be fair the course was hilly and I was just feeling my way through it. Went out in 21:30 and came home in 22:28 (+0:58 positive split). The race is Columbus 10k.
Am doing the 10k to see if my NSM training paid off. Started NSM last December and have been very patient and steady, up to a consistent 45-52 mpw. Started off at 30 mpw consistently and gently worked my way up. Am doing a light taper--EZ running tomorrow through Saturday, and some light strides (4-5 100m). Wearing Vaporfly or Alphafly on Sunday. I eventually want to experiment with Saucony Endorphin Pros for longer distances. Run in multiple pairs of Ghosts and Ghost Maxes for daily trainers in rotation.
No injuries, very smart about dynamic warmups (thanks to the Jay Johnson matrix and also from Kari Brown-Budde), along with exercise band work. I need to start incorporating weight training but I am not wanting to overdo it. I also Irish Dance to help build calf and glute work and that is huge. Helped me close the 2024 Cbus in 46:xx high for 10k, versus my usual 50-51...
From what I have read before posting this--run it evenly and a little slow for the first 2-3 miles, then push hard by 4-4.5. By 5.5 it should feel like a 5k at the end. Is that accurate? The first mile of the course is uphill so I will be smarter this time. It's an out and back so the last mile is the same thing but downhill.
Other races:
Hilltop 5k on 4th of July, very narrow course (bike path out and back) on the Camp Chase bike trail--which runs from Columbus to London, Ohio. At the other end, the trail is a major segment of the London Marathon. That one draws a big turnout, but it is a Boston Qualifier...
Grandview Half Marathon in August, lots of hills the first 5 miles through UA, steady to OSU, then a nice downhill from 8-13.1 back down to Grandview Yard. A fine replacement for Em City.
Flat, fast Columbus Marathon in October.