This is the final installment of my race planning series.  I have already covered my plans for the swim and the bike legs.  Today I will cover the run. The run leg is the key to the race.

The best way to prepare for the run, is to control your race, before you even enter T2.  As discussed in yesterday’s blog, you want the swim and bike legs, to set you up for a good run.  Assuming that I have executed well, here is how I plan to run in Chattanooga.

As I leave T2, I want to start by running at a very controlled pace.   I am thinking of running with a perceived effort of around 6 for a few miles.  I will then take stock of how I am feeling.  If I am feeling good, I will gradually increase my effort for the remainder of the first loop.

On the second loop, I will try to maintain my effort and pace until I have about three miles left.  At this time, I will be on the riverwalk, heading back towards downtown.  It’s a really flat part of the course, which is ideal for picking up my pace, if I am able to do so.  I will then have Battery Place hill to climb and a couple of bridges between me and the finish line.

The final stretch to the red carpet is downhill.  Today’s photo is me running down that hill, during Ironman Chattanooga in 2018.  That was my fastest half mile that day, and if all goes to plan, it will be the same next week.

Hope you have enjoyed the race planning blogs.  I’ll be doing a race report after the event, so then you can find out, how well I did sticking to my plan.  The run leg is the key to the race, so if I run well, I am sure that I’ll find that I executed my overall plan well.