April 8, 2018

41st Annual Running
Race Starts at 8:00 a.m.

Register Here

Race Day Start Schedule

8:00 a.m. Corral A & B Start
8:15 a.m. Corral C Start
8:25 a.m. Corral D Start
8:25 a.m. Baby Jogger Start
8:35 a.m. Corral E & F Start
8:45 a.m. Start Line Closes

TenKTips

/TenKTips

Be smart on the downhills

February 25th, 2016|TenKTips|

Good form perseveres over speed. Rob Hill Team Spiridon Head Coach/Benevolent Dictator Be smart on the downhills! Cap 10K is a great place to watch people blast by you on downhills, and then pass them again on the next uphill. Keep your hips under you, don't sling your legs out in front of you, and [...]

Socks are important

February 25th, 2016|TenKTips|

Picking socks that were designed for running. Kay Horn Austin Fit Walking Program Get Fit Coach If you love those super cute wild designs and pretty printed cotton socks, toss them into your training bag and put them on your feet after your race. Put them on once you cross the finish line. Do not [...]

Know the Race Course

February 25th, 2016|TenKTips|

Practice on course to set performance expectations. Erik Stanley Founder of Trail Roots Running 2015 Cap10K Champion Get on the actual course 1-2 times before the race. If possible, run the entire route. You can break it up into different sections too if the 10K is too long for a training run. If you are [...]

Training Strategy

February 25th, 2016|TenKTips|

Practice a Hard/Easy principal. Ashley Thompson ACT Running, Owner Your training schedule should be based upon the Hard/Easy principal. For every "Hard" workout, you should have an "Easy" followup. For the novice runners, that means one day on then a day or two off. For intermediates, it means following a hard speed workout day with [...]

Water in Water Out

February 25th, 2016|TenKTips|

Getting what you need from a water station? Jane Cotter Austin Fit Walking Program Get Fit Coach Some say it’s best to start with the finish in mind. Imagine yourself with a huge smile, arms in a victory V, and gliding weightlessly over the finish line of your race. Do you see the strength left [...]

Don’t waste energy dodging people

February 25th, 2016|TenKTips|

Estimate finish time relative to personal fitness level. Rob Hill Team Spiridon Head Coach/Benevolent Dictator Don't waste energy dodging people. If you're in the right time corral, that helps. If you think you're on the faster side of your time group corral, get to the race early enough to line up near the front of [...]