Posted: 08/07/2016 at 09:52
Ian - I would just add in an easy run and let your body get used to the 4th run before doing anything 'fancy' with it. View across the Mersey was lovely last night.
Enjoy Tenby Shades, long time since I was down that way.
Day 4 of the tour - Didn't feel great yesterday, bit of a dodgy tummy and just generally a bit run down. My time of 37:26 from last year was looking a tough one to beat. Completely different course from last year, which was on roads and did a loop, very slightly undulating. This year was an out and back along the Otterspool promenade heading towards Liverpool, dead flat & straight, I knew it would be a mentally tough one, I don't like out and backs!. It was also optional fancy dress night (I don't do fancy dress), so about 50/50 do it. Lots of pics on Facebook if you find the Tour Of Merseyside group.
Did my usual mile warm up and groin just slightly hurting, but that seemed to ease after half a mile. Wandered up to the start where there was quite an array of costumes to admire. Then down to business. As it started just off the prom, there was a couple of bottlenecks in the first few hundred metres, so I started near the front. Mad start & seemed to get overtaken by quite a few, even though I felt like I was sprinting!, it's quick at the front!. Settled into a pace but it was already hard work. 6:35 first half mile, that's why it was hard work! First mile came in at 6:48.
The turn around point took an age to get to, just trying not to look to far ahead and keep going, finally get there and start the return. I'm trying to keep with the little group that's 20-30 metres in front, can't close in on them though. I'm now really struggling and still 2 miles to go, hot and tired, legs don't want to play. Distraction of the fancy dress runners still going the other way helped, but I was just willing my watch to buzz for another half mile completed.
An extra little out and back at the end really didn't help & then up a little ramp and across the grass to the finish. I'm done in, and need to catch my breath for a few mins. Grabbed my bag and some refreshments and went and sat on a grass hill to watch the rest of the runners coming in. I could have slept there quite happily
36:46 & 70th place (I was 70th overall but it hasn't updated with last nights yet), so 40 secs quicker than last year, but don't think I'll try to run a 5 miler like that again. My splits last year were quite even, this year they were 6:48, 7:16, 7:24, 7:26, 7:34 a near perfect reverse progressive run Last years were - 7:14, 7:35, 7:31, 7:24, 7:18.
Just hope I can find some legs for tonights 6m cross country, my second favourite of the week. A nice uppy downy twisty course, hopefully with some mud thrown in. Then just a 12 miler in the morning, another out and back coastal run.