I did it last year, and apart from a few complications caused by atrocious weather it was pretty well organised and a fairly quick course. Mostly on cycle paths with the first and last mile on the road.
I'm doing it this year, and I ran 5k on the red route for the first time friday, from around mile 9 to around 10.5 and back and it was all lots of little ups and downs and just on that little test run found it quite hard to get in a rhythm, but it could just have been me having a bad day (i have lots of them).
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