Paradise Five and Dime Race Preview

The 5K Race at the Paradise Five and Dime is without a doubt the fastest NLAA 5K race. It's a great course for big PB. My own personal best 5K came on this course, and it's almost 30 seconds faster than my second best 5K. I've never run the 10K, but at the bottom I'll give some quick thoughts.

Start to 1KM

The start is in the cul-de-sac just past Peter Barry Duff Park. As soon as you cross the start line you are heading downhill. This will be a fast opening KM. Whatever your target pace is, you should exceed it on this KM just because it's a net downhill. Don't try to race the leaders, but no need to be super conservative. As you pass PBD Park you'll have a slight incline, but once you turn right onto Buckingham Drive you'll close out the KM on a decline.

1KM to 2KM

This KM is pretty much a net zero elevation due to some rolling hills. You start it on the decline from the end of the first KM. This is where the downhill in this KM comes from for about 300 meters. The rest of this KM is a slight incline. Nothing too bad, and you should still be above goal pace for first part. As it moves into the incline after the right hand turn onto Topsail Pond Road focus on someone in front of you. This is where people who went out too fast start to fade. Naturally close some gaps.

Finish out this KM by aiming to be right around target pace. It is okay to be a couple seconds over.

2KM to 3KM

This is the hardest KM of the race, but is the gateway to the best (fastest) part. The turnaround is at 2.7KM. The route there is unfortunately all on a slight incline. It's gradual, but often has a headwind and it will slow you. Settle in here, you'll be slower than target, but don't let this section take too much time from you. Focus on getting to that turnaround because when you take that turn, good news the last 2.3K is downhill.

The last time I raced this I passed a lot of people before & after 50 meters of the turnaround. People slack off going in and coming out. Attack the turnaround. Don't slow until you turn, then come out of it fast. All that fartlek training? Put it to use here, quick hip turnover to get back up to pace and settle into a fast cruising speed.

After this KM you should be right around your target for the race. Ideally what you lost here was close to equal to what you gained on the fast 1st KM. So overall pace to this point is within a second or two of the goal.

3KM to 4KM

At this point, these last two KM, this is where PBs are made. This KM is all slight decline. It may not feel like a big downhill, but if you've been keeping that effort steady, this course will reward you with a time faster than your goal pace. Go with it.

4KM to Finish

The 4K mark start just after the intersection of Topsail Pond Road/Buckingham. Again you should be cruising. Worst case scenario you are at target pace, but you will probably be a little faster. If you want to really crush a time, no harm in starting to pour what's left into the race after that intersection.

Hit your final kick at around 4.7K. It's a great, flat finish. Just before the line comes into sight, kick, and kick hard!

THE DIME (10K)

As mentioned, I have never run this race, but I've run the area enough to know it, plus 90+% of the course duplicates the 5K route. The big difference (and biggest factor) in the 10K is that when you cross the 5K mark you have a left hand turn with a about 3/4s of a KM of elevation gain. You first hit a small climb, then come down, then have a steady increase for about 500M. This section is the toughest by the long shot, but if you've done any races that incorporate Waterford Bridge Road, it's no worse than any of the (many) hills you'll encounter there.

Once you turn left again onto Buckingham you close out the KM with a decline and settle back into the 5K route for the rest of the run. Only difference is your 2nd turnaround will be a little bit closer. Just like the 5K, really leave it out on the course on those last 2K. Finish with no regrets and a nice PB.

Five and Dime Challenge

This event has an added feature that debuted in 2021. The Five and Dime Challenge. Run the 5K at 8am then line up and tackle the 10K at 9am. There was a big uptake last year and it seemed like a lot of fun. My general strategy is to go for the great 5K time. Use the time in-between to walk back to the start and stay loose.

Run the first 6K of the 10K a little conservatively, then when you clear the hill look to have a big negative split on the race with a strong final 4K.

Summary

If you have set an aggressive goal, don't worry if you are a little behind at the turnaround point, the last couple KM are fast. If you set a moderate goal, and you at at that average pace at the turnaround, you are going to smoke that goal (pending wind). This is a great course. Remember to check out the general race strategy below.

Good luck to everyone!

RACE STRATEGY:

1) Run the Tangents - Run the straightest line possible. Not hard to do on this route because it's basically all right hand turns. Hug those curbs and don't trail out to the center of the road.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Surge Early - Don't be afraid to take advantage of the course and put some little surges into your run to gain you some seconds here and there.

4) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. If you need to take a peak, wait for one of the 4 turns, where you can reduce your head movement and sneak it in.

5) Attack the Corners - This course has 4 well defined curves. Most people naturally slow as they take turns, take advantage of this and push through the turns - surge in, through, and out of those corners. This is something I've always found beneficial and just mentally gives me a boost.