Miles 1-2.5 It downhill and its crowded, but last year I earned a spot in the "seeded" runner corral. Maybe their will be less traffic, because I plan on heading out quick.
Miles 3-7 The hills start. Their are a ton of hills, but they are all SHORT efforts. Run solid 8 min pace on the uphills, and blast the downhills.
Mile 4- 7:45
Mile 5- 7:45
Mile 6- 7:45
Mile 7- 7:45
Mile 7-9.3 All Downhill. BLAST it.This is where you either meet or miss you goals during this race. Carve out as much time as possible.
Mile 8- 7:00
Mile 9- 7:20
Miles 9.3- 10.5 The steepest mile on the course. Run strong.
Mile 10- 10:00 (anything else faster is a win)
Mile 10.5 11.5 Another reprieve.. RUN
Mile 11- 8:00
Mile 11.5- Finish Uphill feed off the crowd, suck it up and run. 8:30/mile
Mile 12- 8:30
Mile 13+.1- 8:30
Note: I will abandon this plan if it jeopardizes my ability to run Knoxville or the 50k, but I have a good feeling about this one... last year was 1:44:24