Final chip time: 57:53.8 (9:19/mile)
Context
After running the Flying Pig Half Marathon in May, I decided to take on a shorter race in the late summer. The Little Miami 10K is flat and close to home, and it seemed like a good opportunity to test my speed and endurance.
I last ran a 10K in 2022 (the Redlegs Run, which loops through downtown Cincinnati and ends at home plate in Great American Ballpark), and I had absolutely no idea what I was doing. My time (1:09:14) reflected that. At today’s Little Miami 10K, I wanted to at least improve on that time. Ideally, I wanted to finish the race at 59:00 or better—a goal that felt attainable based on some of my recent runs.
Training
I didn’t adopt a specific training plan this summer. Instead, I combined regular runs (speed, tempo, and long) with cross-training on the rower. I did, however, have a gait analysis done on my running form, and one of the DPT’s comments stuck with me: “Given your aerobic base, your race times should be faster than they are.” And so I’ve been trying to push my speed while also paying attention to contributing factors (hydration, nutrition, sleep) when runs go poorly. I also changed shoes, moving to the New Balance 1080v13. I need to incorporate more strength training into my schedule, but I haven’t done so yet.
The Race
The Little Miami race begins in the small town of Morrow, which is about 40 minutes north of Cincinnati. The race quickly loops through downtown Morrow and then goes out and back on the Little Miami Scenic Trail. The paved trail is mostly shaded, and the race is small enough that the trail rarely felt crowded. It’s a nice scenic run.
The smaller race also allowed me to focus on negative splits, which turned out well:
- 9:46
- 9:37
- 9:26
- 9:13
- 9:09
- 8:45
At mile two I worried that I was increasing the pace too quickly, but the run felt easy so I stayed with it. Miles three and four felt like work but didn’t tire me. At mile five I started pushing, but I didn’t feel gassed at the end of race—which means I still have a lot to learn about perceived effort and pacing.
I’m also learning that races are good for motivation and accountability. They give me something to work toward, and they help me to measure my progress in a competitive but supportive atmosphere. I hope to do one more before the year’s end.
