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TC10K race start. Photo credit: Christopher Kelsall

The forecast for Sunday’s 30th running of the TC10K is for a cool start and a warm finish – depending on how quickly one moves and the effort they put out during the race.

The heat generated from running is enough that participants should wear an old throwaway shirt at the start and should lose it within the first kilometre of the race. Running gloves may be desired for the first few minutes of the race.

The course is very similar to previous years; however, the Warf/Store Street segment will now go directly up Government Street. Instead of runners and walkers turning right up Johnson Street, it will be Yates Street.

The first 1.5K is gently uphill, while the race heads south to the water between 1.5K and 4.5K with a net downhill mixed with small gentle ups.

The first uphill segment will be hardly noticeable as runner’s legs should be fresh and the excitement around the race will inevitably propel almost all runners to a faster start than intended. If one is breathing too heavy and needs to slow during the first 1.5K – you went out too fast. Relax, re-calibrate and run hard, but in control.

Turning right onto Dallas Road, runners may be greeted with a headwind and will face the only significant uphill on the course, which continues up to Clover Point and for another 300-metres or so after Clover Point before beginning the 2K gradual descent to the breakwater. From just before 7K to 8K or from Dallas Road to the Breakwater, this is an excellent time to pick up the pace and position oneself for a strong finish.

The final two kilometres are flat with seven turns, three of which are soft. Try to keep your rhythm while making the turns, be in the moment. Runners will hear the crowds cheering from 500-metres before the finish and the sounds of Steven King announcing.

TC10K official map from www.tc10K.ca

To check the wind conditions during the morning of, search for the website Big Wave Dave. This is the most accurate source for current conditions.

Parking is restricted around the course start and finish area and along the route. Parking in a city parkade is free-of-charge. A nice 10-20 minute walk to the start area is an excellent way to visualize the race in front of you and warm the legs up, with 10,000 other eager runners and walkers.

For racing etiquette, runners not challenging for the top-100 placings overall, should be mindful of finish-time corrals and place themselves appropriately where marked. Check the time corrals for your likely finish time. Chip timing is available for anyone concerned about how long it takes to cross the start line.

Follow the route exactly as marked; it has been painstakingly measured many times on a bike with a special counter called a Jones Counter. Certified measurers must inflate tires to a specific weight (psi) and test the results on a 400m running track. The course is re-measured for any records that may have been attained during the race. Running short and off the course to avoid turns or the crowds can result in disqualification. The course is accurate according to the world governing body’s requirements (IAAF).

Do not wear headphones at any time. If an emergency vehicle needs to cross the race course or attend to a fellow participant, runners must be able to move off the course – being able to hear emergency services is important. Most races warn of disqualification when wearing headphones.

The main race starts at 8:00 am. Wheelchair and visually impaired athletes start at 7:55 am.

The fastest men will finish at approximately 8:29 or 8:30 with the fastest women finishing around 8:32 or 8:33. See pre-race prognostications here>>

Post-race stories, images, race video and post-race interviews will be available at Victoria Sports News beginning the evening of the race. Results will be available live at www.TC10K.ca.