Alsager 5

Well Alsager didn't go the way I would have liked it to. Training had been going well, i'd eased down during the week after the Midland cross and I was there to run fast. I had a time in mind so I knew what sort of pace I wanted to go out at and try and hold. 

I warmed up on the course; which seemed great, to get a feel for what was in store. The only problem was the wind, it was very cold and I knew from looking at the course map we'd have a nice headwind midway through the race.

Luckily I wasn't involved in the carnage at the start, I hear some athletes were trampled on so i hope they're all ok. I got away well and it was clear after around 200m or so Phil Wicks was happy to go out hard and take up the running. I tucked in behind him and soon realised we were going to pull away from the group. It was then I made the decision to stick with him as I didn't really know what sort of shape I was in time wise. 

I knew the first mile was fast, I'd started my watch but chose not to look at my splits when running as crazy splits can sometimes put me off. In a way I wish I had looked at my watch now as the first mile was around 4:32. I carried on directly behind Phil feeling nice and relaxed, after a long gradual incline we reached 2 miles in 9:19 (4:47 mile). I got to two miles still feeling comfortable but then just off the top of the incline we turned into the wind. This was where the wind started to cut into me. I wish i'd taken my dads advice and wore the long sleeve top. 

The 3rd mile wasn't a case of struggling in my running, it was my arms wouldn't operate properly and if you're arms aren't working you're not going to run as economically and I reached 3 miles in 14:16 (4:57 mile). Phil had now opened up quite a big gap as I think he ran around a 4:43 in the wind.

The 4th mile didn't have a headwind but I think the damage was done to me. I wasn't warming my arms up so I was having to work harder to keep a decent pace going and I did a 4:52 mile reaching 4 miles in 19:09. This is where things got really tough for me, I was slowing and I could hear the shouts for Boneham behind getting louder, which meant he was gaining on me. It's never a nice feeling knowing someone has been spurred on from you slowly coming back to them.

With around 800m to go Ian came level and then went past me, I am still kicking myself for not being able to respond but he was strong, he got 5 meters on me, then 10 meters and I then had to settle for 3rd position. I just made sure I brought myself home in one piece, finishing in 24:16 (5:07 mile)

Looking back I would have loved to have got that first mile in at around 4:45 and tried to settle into a rhythm around that pace then i'm sure i would have been under 24 minutes but hindsight is a wonderful thing as the saying goes. The 4:30 really messed me up, I paid the price in the end and learned how not to run a 5 miler. I felt fine at the time going through 2 mile but that's because i've been doing a lot of 3k type workouts so going through in what i'd estimate around 8:40 is going to feel very easy.

In the end it was frustrating for me but a good workout, at least it's out the way now and I can knuckle down for 2 weeks before the UK Champs indoor 3k where hopefully i'll go a little better.

Cheers for reading,

Ryan