NOVEMBER 7-8, 2015
MARATHON | ½ MARATHON | RELAY | 5K | 1 MILE | KIDS ROCK
RunRocknRoll.com
#rNrSAV
RunRocknRoll.com Welcome to the one marathon you won’t want to end. A race so rock ‘n’ roll, the mile markers are rock bands. Because what’s the point of running if you just want it to end? Here, you might not break the tape, but the podium isn’t the point. Life is a journey and running should be a celebration.
#rnrsav | @runrocknroll
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HEADLINER:
RASCAL FLATTS
Stay after the race to rock out!
Contents 4
SCHEDULE OF EVENTS
6
COURSE MAP
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START LINE MAP
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FINISH LINE MAP
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SPECTATOR TIPS
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PARKING & SHUTTLES
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REMIX CHALLENGE
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RELAY & RACE CREW
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DESTINATION SAVANNAH
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TOYOTA ROCK ‘N’ ROLL CONCERT SERIES HEADLINER: RASCAL FLATTS
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BANDS ON COURSE
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RACE WEEKEND ENTERTAINMENT
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RACE DAY CHECKLIST
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LOCAL RUNNING TRAILS
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KIDS ROCK SAVANNAH
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CHARITY PARTNERS
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OFFICIAL SPONSORS
WRITER: Lindsey King, Erica Wood PHOTOGRAPHERS: Ryan Bethke, Marathon Photo GRAPHIC DESIGN & LAYOUT: Bryan Montgomery
NOVEMbEr 7-8, 2015
Schedule of Events
SAVANNAH SEt LISt HEALTH & FITNESS EXPO
RACE DAY EVENTS
Saturday, Nov 7th Marathon, Half Marathon & Relay Start time: 7:00am Thursday, November 5th Start Line: Bay Street & 1:00pm – 7:00pm Bull Street Finish Line: Forsyth Park Friday, November 6th 10:00am – 7:00pm Sunday, Nov 8th Expo admission is FREE and open 5K | 1 Mile | KiDS ROCK to the Public Location: Daffin Park 5k Start Time: 1:00pm 1 Mile Start Time: 2:30pm KiDS ROCK: 3:15pm Savannah International Trade & Convention Center, Halls A-B
FINISH LINE FESTIVAL Forsyth Park 8:00 am- 2:30 pm 8:00am – 9:00am Kenny George Band 9:15am – 10:15am Kenny George Band 10:45am – 11:00am Awards Program 11:00am – 12:15pm Rascal Flatts 12:45pm – 2:30pm A Nickel Bag of Funk *Timeline subject to change
RACE RESULTS Official race results will be posted online at runrocknroll.com by 7:00pm EST.
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
Run, Rock and Roll for a Cause with Humana and Charity Miles We run for a lot of great reasons – to feel fit and healthy, to clear our minds and to chase our personal best. And at the upcoming Rock ‘n’ Roll race weekend you can add another reason to that list by running for others! Race participants can raise money for charity during the weekend events simply by visiting Charity Miles and downloading the FREE Charity Miles app for Android or iPhone – that’s right, it’s completely free and easy to use, too. Once you have downloaded the app, you will be able to select one of more than 25 national charities that are important to you. For every mile you log via the app, Charity Miles will then donate 25 cents to the cause of your choice Here’s to making a difference and running for even more great reasons to #rockyourhealth Sincerely,
Bruce Broussard President and Chief Executive Officer Humana Inc.
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SATURDAY, NOVEMBER 7, 2015 START TIME: 7:00 AM 1
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The Club at Savannah Harbor
thank you running You turn a morning workout with friends into a rollicking adventure through time and space. And with the Ghost 8’s full-length crash pad and virtually seamless upper, that adventure is smooth and comfy. Now there’s nothing holding you back from making every day a personal best. Learn more at brooksrunning.com
©2015 Brooks Sports, Inc.
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Start Line Map
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Start Line Gear Check is open from 5:30am to 6:45am in Emmet Park, located on Bay St. at Lincoln St.
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EVENT GUIDE START AREA MAP
FERRY LANDING HYATT REGENCY HOTEL
POWER YOUR
MARATHON
TRAINING PowerBar® Performance Energy Wafer Bars
Crispy wafer texture, delicious filling, easy break-and-eat fueling power
PowerBar ProteinPlus® 20g protein bar
Crunchy texture and ideal amount of protein to help build lean muscle and aid in recovery after training
*See powerbar.com for the science. POWERBAR IS A REGISTERED TRADEMARK OF PREMIER NUTRITION CORPORATION. © 2015 PREMIER NUTRITION CORPORATION.
NOVEMber 7-8, 2015
Finish Line Map
FAMILY REUNION Forsyth Park Cafe
FINISH LINE STAGE
FORSYTH PARK
MERCHANDISE SPONSOR ROW
INFORMATION
VOLUNTEER CHECK IN
VIP FUNDRAISING VILLAGE
PARK Ave
FAMILY REUNION
FORSYTH PARK TYBEE SHUTTLE
AIRPORT SHUTTLE
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
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The Mansion Hotel
HALF MARATHON FULL MARATHON
NOVEMber 7-8, 2015
Spectator Tips
START LINE The start line is at Bay and Bull Street in Downtown Savannah FINISH LINE The finish line is at Forsyth Park located in the historic district of Savannah and approximately 1 mile from the start line. WALK TO THE START/FINISH LINES There is no parking available at the finish line at Forsyth Park and there will be many road closures on race day. Plan ahead! We encourage you to walk to the finish line, it is roughly a one mile walk from the start line. 12
STAYING DOWNTOWN: If you are staying in the historic district of Downtown Savannah, we suggest you travel by foot to see your runner at multiple locations throughout the course. Once they have passed, make your way to Forsyth Park to catch their big finish under the majestic oaks. STAYING OUTSIDE DOWNTOWN If you are staying outside of downtown Savannah, we suggest you plan your route prior to race morning to avoid road closures and to ensure a comfortable spectator experience. Please refer to our website for available option for spectators.
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
TRACK YOUR RUNNER
Sign up for free Runner Tracking, compliments of Travelers. Sign up to track a runner or sign up to be tracked at runnertracking.com. PLAN YOUR FAMILY REUNION • Confirm a post-race reunion plan BEFORE the race begins! • Plan to meet up in the Family Reunion Area, where large alphabetical signs will be prominently displayed. • Pick a letter and make sure that everyone in your party knows to meet you at that letter.
SAVANNAH RESIDENTS If you want to be a part of the action, find some ROCKIN’ live music in or around your neighborhood check out the band lineup on the race website for a list of band site locations. Cheer on the runners as they take a foot tour through Savannah.
LIGHTHOUSE | HCL BRONZE LENS
Color. Clarity. Detail. Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the Rock ‘n’ Roll Expo! www.mauijim.com
Recommended as an effective UV filter for the eyes and surrounding skin.
Meb Keflezighi Maui Jim Ambassador His choice: Lighthouse
Parking & Shuttles SATURDAY RACE DAY PARKING OPTIONS SATURDAY SHUTTLES OPTIONS FREE PARKING Participants and spectators staying
AIRPORT HOTEL SHUTTLES
BIKE PARKING:
Roundtrip Shuttle Tickets: $25.00 Pick up times: 5:00am and 5:30am There are two pick up locations that will take participants from the Airport hotel area to the Start Line: • Pick up location #1: North Side of Airways Drive - Servicing the following hotels: Cambria Suites, Country Inn & Suites, Holiday Inn Express, Comfort Inn, Spring Hill Marriott and Towne Place Marriott. • Pick up location #2: South Side of Airways Drive - Servicing the following hotels: Hawthorn Suites, Comfort Inn & Suites, Staybridge Suites, Candlewood Suites, Hampton Inn & Suites, Hilton Garden Inn.
Are you going green and planning to bike to the event? Bike parking is available throughout downtown. Check out the map for bike parking at: http://www.savannahga.gov/ index.aspx?NID=775
on Tybee Island and at Airport Hotels are encouraged to take the race day shuttles. All shuttle tickets must be purchased prior to race morning online (until 11/3) or at the Expo (if still available). ALL shuttle passes must be picked up at the Health & Fitness Expo on 11/5 and 11/6. • Shuttle are for runners & spectators • Shuttle pick up locations are payto-park areas, so please plan to walk to the shuttle pick up locations DOWNTOWN PARKING Runners may pre-purchase a parking • Pre event: Shuttles will pick up at each location at 5:00am & 5:30am pass to one of the four garages in the • Post event: Return shuttles will be Historic Downtown area. departing from the finish line • Limited passes will be sold for $10 continuously from 10:00amthrough Tuesday, November 3rd 2:45pm to both airport & Tybee or until sell out. Island areas. All shuttle tickets must be purchased • All parking passes must be picked prior to race morning. Shuttle tickets up at the Health & Fitness Expo will NOT be mailed and must be on November 5th and 6th. Garage TYBEE ISLAND SHUTTLES picked at the Shuttle Tickets booth assignments and directions will Roundtrip Shuttle Tickets: $25.00 at the Health & Fitness Expo. be given at the time of pickup. Pick up times: 5:00am and 5:30am • Vehicles must be parked by 5:30 Tybee Island Shuttles will be picking am on race morning, Saturday. up in two locations on race morning RUNNER DROP OFF: Plan for traffic delays – it will be at 5:00 am & 5:30 am: If you are being dropped off at the very important to use the route PICK UP LOCATIONS Start, the recommended drop off outlined on the parking pass. #1: 4th Street and Butler Avenue area is on E. Broughton St. between #2: 14th Street and Butler Avenue Drayton St. and Bull St. Limited FREE parking is available for runners only at the Savannah International Trade & Convention Center. All cars must be parked by 5:30am on Saturday morning. Take the tugboat from the Convention Center to the start line. While this option is free, you must reserve a parking space online in advance. Parking pass must be picked up at the Health & Fitness Expo.
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
SUNDAY 5K & 1 MILE TRANSPORTATION Daffin Park is located over 3 miles from downtown Savannah. We highly recommend that you plan your Sunday Race Day Transportation in advance. There is very limited parking available within Daffin Park and the surrounding area. The main parking lot is accessible from Victory Ave. Please be mindful of all posted city parking regulations in the surrounding community on race day.
SHUTTLE OPTION Roundtrip Shuttles will run between Downtown Savannah and Daffin Park. Purchase $10 roundtrip tickets in advance online or at the Health & Fitness Expo.
Parking & Shuttles
Forerunner 225 with wrist-based heart rate1. Hate wrestling with a heart rate strap on the run? We get it — so we got rid of it. We even refined how this watch gauges your effort, so you don’t have to decide if 176 beats per minute means you’re cookin’ or almost cooked. Create customized workouts or download free training plans at Garmin Connect, send to your watch and get coach-like guidance.
Forerunner 225 ®
See it at Garmin.com/forerunner ©2015 Garmin Ltd. or its subsidiaries 1 Philips Technology
NOVEMbEr 7-8, 2015
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Options shown. Š2015 Toyota Motor Sales, U.S.A., Inc.
LET’S GO COMMITMENT
Official Vehicle of the Rock ‘n’ Roll Marathon Series®
Remix Challenge
ROCK THE SAVANNAH REMIX CHALLENGE RUN 2 DAYS, EARN 3 TIMES THE BLING!
The Rock ‘n’ Roll Savannah Remix Challenge features two days of running, high-energy music on course, post race entertainment and more. It’s easy - run any distance (Full, Half or Relay) on Saturday and any distance (5K or 1 Mile) on Sunday to earn individual race finisher medals plus the spinning Savannah Remix Challenge medal! 18
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
You are automatically entered to complete the Remix Challenge when you register for both days of running! It’s not too late to take the challenge. Sign up for additional distances at the Health & Fitness Expo on November 5th and 6th.
Š 2015 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.
S AV E YO U R A D R E N A L I N E FOR THE RACE VIP MARATH O N PACK AG E From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you get to the start line stress free. We also offer late checkout so you can relax after your big day. Book a VIP Marathon Package at westin.com/runwestin
20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK
Lowfat Chocolate Milk: Is a natural source of high-quality protein to build lean muscle Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON @chocolate_milk /builtwithchocolatemilk
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THE EXTRA MILE
NUTRIENTS TO REFUEL PROTEIN TO REBUILD BACKED BY SCIENCE BuiltWithChocolateMilk.com NOVEMbEr 7-8, 2015
cALLING ALL VoLUNtEERS! There’s still time to join the Savannah Race Crew, y’all! Encourage family and friends to enjoy the excitement of Race Weekend by volunteering. We are still recruiting volunteers for the Health & Fitness Expo and on Saturday and on Sunday, Race Morning. All volunteers receive a t-shirt, swag bag and a fun time! Don’t miss out on the opportunity to share in the Rock ‘n’ Roll experience! Sign up today!
2-PERSON HALF MARATHON RELAY
The 2-person half marathon relay is back in 2015 by popular demand! Enjoy all of the half marathon fun, just a shorter run! Runners of all capabilities can enjoy the half marathon experience by grabbing a buddy and running. Relay participants will be treated to all of the half marathon perks including exclusive finisher medal, participant tee, gear bag, and admission to post-race concert. The first relay team member will run the first leg of the half marathon with the commemorative Rock ‘n’ Roll Relay drumstick in hand. The exchange will take place roughly midway through the 13.1 mile course, at the designated relay transition at Oglethorpe and Habersham. From there the second relay team member will run with the drumstick through the remainder of the course and to the finish line at Forsyth Park. Grab a runnin’ buddy and rock with us!
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Get a free quote. 1-800-947-AUTO (2886) or call your local GEICO agent AUTO • HOME • RENTERS • MOTORCYCLE • RV • BOAT • PWC Some discounts, coverages, payment plans and features are not available in all states or in all GEICO companies. See geico.com for more details. GEICO and Affiliates. Washington DC 20076. GEICO Gecko image © 1999-2013. © 2013 GEICO
NOVEMbEr 7-8, 2015
Destination Savannah
DEStINAtIoN: SAVANNAH
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
DISCOVER THE HISTORIC SITES
Experience centuries-old history in Savannah. Travel back in time with a stroll through the Historic District and explore the 23 historic squares with massive oaks draped in Spanish moss. Tour some of the Savannah’s oldest mansions and museums and admire the European influenced architecture. History awaits, create your own!
TAKE A TOUR
What experience are you seeking? There is probably a tour for that! From haunted ghost tours in America’s most haunted city, foodie tours to Civil War or architectural tours, explore a side of Savannah you may not otherwise find on your own. Discover the hidden gems of Savannah on an unforgettable tour!
SOUTHERN CUISINE
AFTER DARK
TYBEE ISLAND
Let your wild side loose in downtown Savannah!
The food in Savannah is just as famous as the historic sites. From traditional coastal cuisine to authentic southern cooking to mouth watering international fare, there is something for everyone. Experience the ambiance and flavors of the South at one of Savannah’s world renowned restaurants.Savor those southern flavors!
Savannah seems to transform when the sun goes down. Maybe it is the feeling that some spirits of Savannah’s history are still among us or perhaps it is the nightlife that comes alive with concerts, theatre, and live music. Savannah has a variety of piano bars, wine bars and hot spots that feature live music.
Just 20 minutes from Savannah’s Historic District, Tybee Island is Savannah’s beach. The coast of Georgia is bustling with boating, fishing, kayaking, and much more. Feel that down south sand between your toes!
NOVEMber 7-8, 2015
Toyota RnR Concert Series
FINISH LINE SCHEDULE: NOVEMBER 7, 2015 KENNY GEORGE BAND 8:00am-9:00am KENNY GEORGE BAND 9:15am-10:15am AWARDS PROGRAM 10:45am-11:00am RASCAL FLATTS 11:00am-12:15pm NICKLE BAG OF FUNK 12:45pm-2:30pm **all times subject to change
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
Course Bands
STAGE B01 B02 B03 B04/B05 B06 B06 B07/B13 B07/B13 MOM B08/B11 B08/B11 B09/B10 B09/B10 B12 B12 B14/BH8 B14/BH8 28
BAND NAME Savannah Pipes and Drums Johnny Octane Gary Strickland City Band Audie Murphy’s mix tape Audie Murphy’s mix tape New York Disco Villains Tiger Creek First City Events J. Alan Brown Band The Madhatters Coey Jones Band Live Music Group Deep End City Hotel Ryan Capelli Band The Wave Slaves
GENRE Folk Music Roots Rock Jazz/Rock/Zydeco Classic Rock Variety Variety New Wave Carnival Rock Country/Rock DJ Rock/Country Classic Rock Rock Gospel & RnB Jazz/R&B/Blues Bluegrass Rock Surf Rock
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
LOCATION W. Bay Street at Lathrop (Great Dane Trailers) Louisville at Lathrop (Greens Car Wash Montgomery & Gaston (Hollingworth Auto Service) Intersection in front of Fire Station - Abercorn & Oglethorpe Pierpont Circle & East Henry Pierpont Circle & East Henry NW Corner Bee & Anderson St. NW Corner Bee & Anderson St. Truman Parkway - Exact Location TBD East Derenne Ave & Skidaway Rd. East Derenne Ave & Skidaway Rd. Savannah State University (IN FRONT OF TED WRIGHT STADIUM) Savannah State University (IN FRONT OF TED WRIGHT STADIUM) Washington & Cedar Street (On Daffin Park Property) Washington & Cedar Street (On Daffin Park Property) Anderson & Paulsen Anderson & Paulsen
THINK IT. DO IT. WIN IT. IT’S ALL POSSIBLE. LET US HELP TRANSFORM YOUR TOMORROW. VISIT WWW.ACTIVETRANSAMERICA.COM TO FIND OUT HOW.
OFFICIAL SPONSOR OF
AT#1204381
Race Weekend Entertainment
RAcE WEEkEND ENtERtAINMENt STARLAND DISTRICT’S FIRST FRIDAY ART MARCH November 6, 2015 6:00pm-9:00pm Celebrate Starland’s local culture and support local artists by attending Savannah’s First Friday Art March! The Art March is located in Savannah’s Starland Arts District south of Forsyth Park and north of Victory Drive. Start at any of our participating locations and create your own route through Starland! artmarchsavannah.com
HOPPED UP ON GEORGIA BREWS November 7, 2015 2-8pm Hopped up on Georgia Brews tasting event will be featured during First Saturday on River Street withl feature offerings from over 20 Georgia Breweries, many of which are creating specialty brews specifically for this event. All inclusive VIP tickets are available and include unlimited tastings, access to special offerings, admission to educational talks given by the creative minds behind these Georgia Brew Houses, and a souvenir pilsner tasting glass. Purchase tickets at: riverstreetsavannah.com.
FIRST FRIDAY FIREWORKS November 6, 2015 9:30pm, River Street Celebrate the end of the week with First Friday Fireworks presented by Wet Willie’s and River SAVANNAH LOWCOUNTRY BOIL November 7, 2015 4:30-7pm Street Fun! What is the quintessential Savannah dish? Well, the Lowcountry Boil of course, with SAVANNAH LIVE! fresh-from-the-sea Wild Georgia Shrimp and November 7, 2015, 8pm all the fixins’ grown right here in Georgia. This A two-hour, high-energy variety show, year, we’re setting our sites high by hoping featuring Pop, Rock, Broadway and Jazz, to set a world record for the World’s Largest performed by award-winning singers and Lowcountry Boil. Please join us and help us a rockin’ live band on stage! Savannah set a world record with a fantastic party on the Theatre, 222 Bull St. Purchase tickets at river with shrimp, music and more – a great savannahtheatre.com. preview to the Savannah Food & Wine Festival! Visit runrocknroll.com/Savannah for a full list of race Buy tickets at savannahfoodandwinefestival.com. weekend Runner Perks when you show your race number! 30
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
SAVANNAH FOOD & WINE FESTIVAL November 9-15, 2015 The Savannah Food & Wine Festival is presented by the Tourism Leadership Council, with educational opportunities for hospitality program students in colleges and universities in the Coastal Empire and many local charitable organizations. Use the special Rock ’n’ Roll Savannah Promo Discount Code: SAVRNR10 to save 10% on select Savannah Food & Wine Festival tickets. Visit savannahfoodandwinefestival.com for event details.
We are excited to be a part of the 5th Anniversary of the Rock ‘n’ Roll Marathon and 1/2 Marathon. Good Luck to all the Participants in each event and we will see you at the start line!
Hyatt Regency Savannah Two West Bay Street Savannah, GA 31401 912 238 1234
Respect the Distance
RX to Rock
ADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
For many of you, this will be your first half marathon. Whether this is your first or fiftieth race, congratulations on your commitment to fitness and a healthy lifestyle! Whether you choose to run, walk or just rock, the following tips will help to ensure you have a fun and safe Rock ‘n’ Roll experience.
TRAIN
HYDRATE
SALT
PLEASE
It’s too late to start now, but you need to respect the distance you’ve chosen to walk or run. There are many different training programs available to you. Be sure you chose one that had you complete at least 2/3 of the race distance several times during your training period. If not, slow down and participate at a comfortable pace.
If you have not calculated your fluid needs for this race, there are two strategies which will ensure you don’t under or over-hydrate. The easiest is to only drink when you are thirsty. If you want to be a little more scientific, limit fluid intake to 4-8 oz of sports drink every 20 minutes.
Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect your performance, it may lead to muscle cramping, headache, dizziness and confusion. Have some sports drink along the course to quench your thirst, or follow your preplanned schedule.
Fill out the medical information section on the back of your bib number. While serious medical problems are quite rare, knowing any medical problems you have, medications you are taking or allergies to medications is extremely helpful to our Medical Volunteers. Our goal is to treat all of our athletes like Rock Stars.
If you have questions, stop by the Rock ‘n’ Roll Sports Medicine Team booth at the Expo or visit one of our Medical Tents on race day. We would be happy to assist you. Have fun, be smart, and stay within your limits. In other words, Rock On… 32
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
LOVE YOUR SPORTS BRA? YOU SHOULD. THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
Race Day Checklist
The final two days before a race are very important. Follow this checklist to ensure that you get the most out of the hard training you’ve done.
—By Matt Fitzgerald
48:00 | DO A SHORT, FAST WORKOUT
For example, run three miles easy, then run 6 x 30-second relaxed sprints.
47:00 | START CARBO-LOADING
Be sure to consume high-carb foods and beverages at every meal.
31:00 | GET A GOOD NIGHT’S SLEEP
Getting adequate sleep is critical the final days before a big race.
22:00 | DO A SHORT, EASY WORKOUT It relieves mental and physical tension and keeps the body primed for performance.
21:00-10:00 | KEEP CARBO-LOADING
Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.
20:00 | GET YOUR GEAR TOGETHER
Take some time to get all of your gear together; create a race gear checklist that you use for every race. 34
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
18:00 | PLAN FOR RACE MORNING
Make a concrete plan for race morning that includes a wake-up time and a route to the race venue
3:00 | WAKE UP EARLY
Set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts.
2:45 | EAT YOUR PRE-RACE MEAL
It is important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast three hours before your race start.
2:15 | MAKE SURE YOUR GEAR IS READY Go through your gear checklist one last time. Be sure not to forget the small essentials such as sunscreen and your race number.
0:30 | WARM UP THOROUGHLY
Start your warm-up about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles.
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Enroll today to start Earning your 2015 HEavy MEdals bling!
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NOVEMber 7-8, 2015
Local Trails
LocAL RUNNING SPotS Where tO run in saVannah
In the final days before your marathon or half marathon you will want to rest your legs, but an easy two to three mile tune up run can help relieve anxiety and keep your body loose. Venture out through beautiful Savannah along one of these suggested routes.
fOrsYth ParK
Located in the historic district, Forsyth Park is the perfect place to run. It is one mile around the beautiful park so run as many laps as you would like. Run underneath the shade of the majestic oaks and catch a glimpse of the iconic fountain.
rails tO trail
Make your way across the river to Tybee Island for a scenic run. The Rails to Trail is a 6 mile trail lined with palm trees that runs along the water.
daffin ParK
Enjoy a peaceful run through Daffin Park located a few miles southeast of the historic district. Enjoy a picturesque run on the Robert Espinoza Running Trail, a 1.5 mile rubberized track that encircles the park. 36
rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
See how Katie’s Crew is helping to find cures with Team In Training and how you can too at teamintraining.org.
FINDING CURES. IT’S A TEAM THING. Train to run, walk, bike, hike or tri with Team In Training. Help us end cancer.
teamintraining.org NOVEMber 7-8, 2015
KiDS ROCK
Kids rOCK saVannah
Kids can ROCK too! The 4th annual KiDS ROCK race in Savannah is on Sunday, November 8. 2015. KIDS ROCK Savannah is a one-mile fun run (1/2 mile for kindergartners) for children in grades K-7. This non-competitive, non-timed event is all about having fun and making it to the finish line. These little ROCKSTARS can become marathon or half marathon finishers by completing a 25.2 or 12.1-mile training program prior to November 8 or they can just run, walk or jog the one-mile course on race day. Every child is a winner and will be rewarded with an official race number, T-shirt, goodie bag, and exclusive finisher medal!
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rOCK ‘N’ rOLL SAVANNAH® MArATHON & ½ MArATHON
Kids rOCK PartiCiPant PerKs: D D D D D D
Training Guide Official Race Number KiDS ROCK T-Shirt Finisher Medal Goodie Bag 1 Free Admission into Savannah’s Children’s Museum
raCe sChedule: D D D D
Date: Sunday, November 8 Time: Race starts at 3:15pm Location: Daffin Park Distance: One mile fun run (1/2 mile for kindergartners) **Registration available at expo and on race day
Preferred Charities St Jude Heroes The mission of St. Jude Children’s Research Hospital is to advance cures, and means of prevention, for pediatric catastrophic diseases through research and treatment. Consistent with the vision of our founder Danny Thomas, no child is denied treatment based on race, religion or a family’s ability to pay stjude.org
The Leukemia & Lymphoma Society’s Team in Training LLS is the world’s largest voluntary health organization dedicated to funding blood cancer research and providing education and patient services. We are relentless in pursuit of our mission: To cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families teamintraining.org
Official Charities
Memorial Fund
American Diabetes Association To prevent and cure diabetes and to improve the lives of all people affected by diabetes Diabetes.org/teamdiabetes
GoDesign Inc Run with Purpose with the GoDesign Inc team as we raise funds to design and build in developing countries godesigninc.org
Cure SMA Cure SMA is the leading organization dedicated to a treatment and cure for spinal muscular atrophy cureSMA.org
Greenbriar Children’s Center Childcare/Residential/Family Counseling Services which lead to the healthy development of children and young adults and to the strengthening of families greenbriarchildrenscenter.org
Dravet Foundation The mission of Dravet Syndrome Foundation (DSF) is to aggressively raise research funds for Dravet syndrome and related epilepsies; to increase awareness of these catastrophic conditions; and to provide support to affected individuals and families dravetfoundation.org
Girls On The Run Georgia We inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running Girlsontherun-ga.org
Savannah Center for Blind and Low Vision To offer comprehensive services to promote independence with dignity and confidence for those who are blind or visually impaired savannahcblv.org
Team Trust On November 9, 2013, Jake Zeman collapsed at the finish line of the Savannah Rock ‘n’ Roll marathon from a previously undetected heart condition. He died after running the race of his life while doing what he loved. Jake was an artist, an athlete, a runner and a friend, loving husband, and father. Jake was fond of ending his emails and texts with a simple word, one that captures Jake’s character and epitomizes our mission here. With your help and support of Jack, we can ensure that Jake runs on jackzemancollegefund.org
Official Sponsors
Corporate Sponsors
the
City Partners
RunRocknRoll.com rOCK ‘N’ rOLL SAVANNAH® MArATHON & 1/2 MArATHON
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