Covenant Health Knoxville Half Marathon - RunHalf Marathon

When I got to the race, I ran into three friends that were running their 1st full marathon, so I ran with them for much of the way. This was slower than I would have run other wise. We ran with the 4:00 marathon pacer, who held a very steady pace. If you haven't run with a pacer, I recommend it. My plan was to run the hills at 9:30 pace (depending on grade), run flats at 8:00 pace, and downhills at comfortable, but controlled pace. I ended up running the first 10.5 miles at a 9:00 pace; helped my friends prepare for the 2nd 1/2, and made sure they were hydrated and fueled. At about the 11 mile mark, they were okay and I left them to finish the race strong. I finished the last 2-miles at a 8:00 pace and with a lot left in the tank. That's okay; I helped my friends achieve a significant milestone and I'll run this again next year as a pre tri season event.

Hydration, nutrition and 8-wk run-focused plan worked well for me; one tempo, one hill and one long run a week with an occasional additional run thrown in. Given the choice of helping to get these folks to their goal and running a faster race, I help them again; there is always another race.

Walking and light stretching - went to Thompson-Boling for the Post Race Party. Ate part of a bagel, half a bananna and some pretzels. Watched the finish line on the screens in the arena.


Nothing - I ran this to see where my running base was at coming in to Tri season and am satisfied that I would follow this same winter training regimen. I'll do this race next year and verify my running base again. Good hydration, good nutrition and good running training.


The venue(s) and course were good with a few disorganized details (nothing major). Unique finisher medal and after race party at Thompson-Boling were nice touches.