How to Navigate Running in a Crowd at the Cap10K
The Cap10K is the largest 10K in Texas, and the energy from the crowd is incredible. A big race atmosphere can be both exciting and energizing, and if you approach it the right way, you can use it to your advantage. Running in a large pack allows you to feed off the energy of those around you and maintain a steady pace.
One of the most important things you can do is start in the pace group that matches your fitness level. This isn’t just about performance—it’s also a safety factor. Lining up with runners at your pace prevents unnecessary weaving and allows you to settle in early. If you start too far ahead, you’ll get passed often, which can be mentally draining. But if you position yourself correctly, you’ll be able to run smoothly with the pack and almost get pulled along by its momentum. If you’re feeling strong after the first couple of miles, this is the time to pick up your pace and compete with those around you—a great way to push your limits while helping others do the same.
Embrace the crowd, use the energy, and let the pack help carry you to a strong finish!
Coach Ryan
Hi, I’m Ryan Ponsonby, and I’ve had the privilege of being part of the running world since I was kid. I began coaching in 2006 right after I graduated from the University of Texas, where I became an All-American in Track & Field. I started out as a volunteer assistant with the Texas Longhorns from 2006-08, and it didn’t take long for me to realize that coaching was my true passion.
During this time, I co-founded FloSports and FloTrack with my former teammate. We spent months traveling and interviewing some of the top coaches in the sport. But the more I interviewed them, the more I realized that I didn’t just want to interview the coach—I wanted to be the coach.
Since then, I’ve pursued that dream and had the privilege of coaching NCAA Division I Champions, U.S. Champions, and World and Olympic medalists. Some of my most memorable moments include coaching Shannon Rowbury to World Championship and Olympic bronze medals, and Leo Manzano to an Olympic silver. I’ve also worked with national team athletes from Kenya, Ethiopia, Mexico, and Japan.
For almost five years, I was the Head Coach for Cross Country and Track & Field at the NCAA level. I’ve also led a local masters road racing team in my hometown of Austin, Texas, coaching half-marathoners and marathoners to personal records (PRs) and Boston Qualifiers (BQs).
I’ve coached runners at all distances and of all ability levels, from beginners to the best in the World. Whether you’re new to running or chasing a new PR, I want to help you prepare for your race and reach your goals. What I love most about coaching are the relationships I get to build and the process of creating a blueprint for success. There’s nothing more rewarding than helping motivated individuals achieve their best.