How many races have you run where the walkers are weaving in and out of the runners? The Cov 5 miler is one of them. Very strong walking contingent usually led out by a GB team. Having snapped her jaw back into place after being overtaken by a possy of walkers, I told my friend Alex to just 'humble' herself and get on with it. We hit mile 1 at just over 8 minute pace and eased up a little as this was a little quick. The undulations on this course are a little sneaky in places and they come on gradually. Hit miles 2 and 3 at 8.25 & 8.30ish and now getting into our stride. Reel in a couple of runners but no walkers, they're well ahead Coastwalker, you'd love this race! Feel the ascent at mile 4 and I tell Alex to go on ahead. Then nice down hill bit so try and relax my shoulders and lengthen my stride. It feels great to have gravity on my side and I cruise down this stretch and then attack the rise on the other side. Legs feel great but my breathing is starting to labour (that's 25 years of smoking for you!) Turn the last corner and the final 400yds are flat. Concentrate on trying to relax and lengthen again. Pass a guy and kick for the finish. I know I'm seconds from a PR but so what, it's not a goal race and I still knock 2.18 off last year's time so I'm well chuffed. I finish in 42.20 and Alex in 41.39.

It felt good to wake the bod up over this distance having concentrated on the longer distances over the last couple of months. I have no real time goals for my shorter races over the next couple of months. Now's the time for fun racing before knuckling down to the marathon training later in the summer. Thanks for reading.