During my run workout this afternoon, my mind wandered and I thought a lot about the Ironman Chattanooga run course.  Having completed Ironman Chattanooga in 2018, I know exactly what is in store for me in eleven days time.

Like in any Ironman race, it always feels good to get off the bike and onto the run.  Staying in control during the early part of the run is key.  It is easy to take off way too fast. Doing that on the course in Chattanooga would be a big mistake… there are lots of hills ahead.  Here is a summary of the course and its challenges.

• Coming out of transition, the start of the run is dead flat, and with a huge number of spectators around, it is easy to run too fast.  I focus on running under control and relaxing into the run.
• About a half mile in, the course climbs a pretty decent hill to get onto the Riverfront Parkway.  This hill is longer than you think, so I try to get into a rhythm and prepare for the first aid station, which comes just after the top of the hill.
• The next three miles are along the Riverfront Parkway/Amnicola Highway.  This section is quite flat, but this is always by far the hottest part of the run.  There is no shade from the sun, so I make sure to take full advantage of the aid stations to grab water and ice.
• Next, comes another 3-4 miles on the Riverwalk.  This is also very flat and with the views of the river, it is a great place to start enjoying the run and maybe pick up the pace a little.  My favorite aid station is on this section.. it’s a huge party with lots of music!!
• At the end of the Riverwalk, the hills start, with a short steep run up Battery Place.  The aid station at the top of this hill has a lot of people taking their time to recover.  I try to grab some water before running down through the short cut through and taking the very sharp right turn onto the Veteran’s bridge.
• After the bridge, the fun starts!  First comes the longest hill on the course, Barton Avenue.  It is about a 4-5% grade and at least a half mile long.  After a short downhill section, you take a left onto another climb, up Hixson Pike.  This ends with a sharp right to get onto a scenic run around a nice neighborhood and past the local country club.
• Before you know it, you are back at Barton Avenue and climbing the same hill in reverse.  After cresting this hill, it is all down hill until you reach Frazier Avenue, which is flat and leads you to the Walnut Street pedestrian bridge.
• The pedestrian bridge is deceptive.  It is a long slow climb up from Frazier Avenue, but doesn’t have a down hill part at the end.  It just flattens out a little.  This bridge is a tough run on the second loop, but the huge crowds here, definitely help.
• At the end of the bridge you turn left towards the Riverfront Parkway.  Unfortunately, you then turn right and begin your second loop of the course that I have described above.
• Turning left on the Riverfront Parkway after your second loop is a golden moment.  If you get here, you can be sure you are going to finish the race.  It is a quick downhill run, under a bridge and then you will see the finisher chute.
• Be prepared however, that chute is very long, and it will a few hundred yards before you finally see the famous red carpet.

The Chattanooga run course is a tough one.  Those hills on the second loop are extremely challenging, so make sure to save some energy for them.