2017 virginia beach event guide by Competitor Group

EVENT GUIDE SEPTEMBER 2-3, 2017

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H GINIA BEAC TO RUN VIR

YOUR TOTAL WEEKEND PLAN CELEBRATE 20 YEARS RUNNING

CONTENTS 9 WELCOME TO THE START LINE 10 20 YEARS RUNNING Walk through the Rock ‘n’ Roll Marathon Series’ history.

13 HEADLINER Celebrate post-race with Sister Hazel!

17 RACE DAY GEAR CHECKLIST

Read this while you pack!

19 MANNERS FOR MILES Be the best race neighbor.

23 5 RACE DAY DONT’S Don’t make mistakes we’ve made.

25 SPECTATOR GUIDE Get this in front of your race day cheer section!

27 RECOVERY Keys to being able to walk on Monday.

29 THINGS TO DO IN VB Staff members tell you their favorite spots around Virginia Beach.

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK For four-time Triathlon World Champion MIRINDA “RINNY” CARFRAE, tough workouts are her full time job, training up to 35 hours per week. With numerous run course records, running is the backbone to her multi-sport training schedule. Long runs are a time to reset, reflect and focus on her goals. And since her teens, she has relied on chocolate milk to help her get back out for her next run.

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RINNY’S REASONS

TO RECOVER WITH CHOCOLATE MILK: 1. It is a natural source of high-quality protein to build lean muscle – ideal for endurance training. 2. It has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles to help her give it her all in the next workout. 3. It provides fluids and electrolytes – like calcium, potassium, magnesium and sodium – to rehydrate and help replenish critical nutrients lost in sweat.

Train like a champion. Recover with chocolate milk after a tough workout to get back out on the road, conquering your next goal. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.

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WELCOME TO ROCK 'N' ROLL W

elcome to the Rock ‘n’ Roll Virginia Beach Half Marathon, the largest running and music party on the East Coast! At the beginning of the Rock ‘n’ Roll Marathon Series in 1998, we set out to create the next great race in the world. By pure luck, we created a themed event, and with a lot of hard work, together we have changed the face of the sport. Running, jogging and walking has never been more inclusive of everybody’s aspirations as it is today. Whether you are running to lose weight, change your life, set a personal best, or raise massive amounts for charity, everyone is welcome on our roads. Thank you for being part of the 17th year running of this incredible event. Thank you to the city of Virginia Beach and all the residents for the continued support, embracing road closures and waking up early to cheer on our runners. This is a race planned and produced by many hard working individuals who take great pride in every element of the participant experience. We hope you have the time of your life running through Virginia Beach and that you continue this Labor Day weekend tradition with us for many years to come!

ROCK ‘N’ ROLL MARATHON SERIES TEAM SCHEDULE OF EVENTS HEALTH & FITNESS EXPO

THE VIRGINIA BEACH CONVENTION CENTER, HALLS B-D 1000 19TH ST, VIRGINIA BEACH Friday, September 1 1:00pm - 7:00pm Saturday, September 2 10:00am - 5:00pm ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

Advertorial

Derek Mitchell’s inspiring journey to improve his health and lose more than 200 pounds started with a personal pledge. His passion picked up steam when Team Red, White and Blue members encouraged him to finish his first 5K strong by running across the finish line. Having several veteran family members, Derek found Team Red White and Blue’s mission to enrich the lives of American veterans to be the perfect motivation. Through

Charity Miles, a health partner of Humana, Derek is able to contribute to their cause with each and every step he takes. Since completing that first race just over a year ago, Derek has completed more than 40 5Ks—which is a lot of steps! Charity Miles logs users’ distance, and members earn money for the charity of their choice whenever they walk, run or otherwise get moving. There are more than 35 impactful nonprofit organizations featured on the app. Members can choose to support Stand Up To Cancer, ASPCA and the Wounded Warrior Project, to name a few. The more miles you cover, the more money is donated to your cause. Download the Charity Miles app today, and join Derek in supporting a cause that motivates you to #StartWithHealthy.

SCHEDULE OF EVENTS RACE DAY

SEPTEMBER 2, 2017 5K

Start Line: 21st Street & Atlantic Ave Start Time: 7:00am Finish Line: Virginia Beach Boardwalk

Mile on the Sand

Start/Finish Line: On the Beach, 19th St. Start Time: 8:30am Beer Garden: Open until 10:00am

SEPTEMBER 3, 2017 Half Marathon

Start Line: 14th Street and Pacific Ave Start Time: 7:00am Finish Line: Virginia Beach Boardwalk at 13th Street

FINISH LINE FESTIVAL 7:30am – 12:00pm

POPWIRE 7:30am - 9:45am*

AWARDS CEREMONY 10:00am - 10:15am*

SISTER HAZEL 10:15am - 11:30am*

MUSIC 11:30am - 12:00pm*

A How-To Guide for Rocking the Expo The Rock ‘n’ Roll Virginia Beach Half Marathon Health and Fitness Expo is more than just a place to pick up your race materials. Join over 50 exhibitors in celebrating top brands and services in the industry. Make sure you follow these steps to ensure you have a great time:

26 states and 2 countries have been represented by runners at our Virginia Beach Race.

STATS #RnRVirginiaBeach

PARKING & SHUTTLE INFORMATION Booth #344 PACE TEAM information at Booth #213

59% are female

41% are male

26% are running their first half marathon

CLICK HERE to visit the exhibitor map to plan your day

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

CELEBRATE 20 YEARS RUNNING IN THE EARLY 1990s, long-distance running was for the fast and few. It was male dominated, skinny men in short shorts, running on like they enjoyed the ordeal about as much as an IRS audit. Then Murphy, a cantankerous Irishman with a gift for marketing, dreamed up the Rock ’n’ Roll Marathon: bands performing at

every mile, cheerleaders, aid stations, costume contests and a big concert at the finish line. Today, the Rock ’n’ Roll San Diego Marathon & 1⁄2 Marathon, birthplace of the Rock ’n’ Roll Marathon Series, is a running milestone. On June 3–4, 2017, the race left its teenage years behind, turns 20 and its impact on the running community is unmistakable. Marathons and half marathons are no lon-

200 1998

2004 The Rock ‘n’ Roll Marathon Series hits $100,000,000 raised for charity.

The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.

2000 When the Rock ‘n’ Roll Marathon Series expanded to Nashville, it was the first time any organization operated a marathon outside of the city in which it was based.

2001

Rock ‘n’ Roll Virginia Beach became the first half marathon to be marketed as a destination race.

Duncan Kibe Skortsova of Roll San Jos Half Maratho setting new Records tha

2009

Rock ‘n’ Roll Seattl over 60% female e - starting the shift outnumbering wom in races across the entire Series.

ROCK ‘N’ ROLL MARATHON SERIES

finishers (15,771). Nearly 5,000 of the particger an exercise in drudgery. You might get ipants wore purple singlets. They were part blisters, but you’ll also get bling, courtesy of of the Leukemia & Lymphoma the Rock ’n’ Roll Marathon Series’ Society’s Team In Training prohip medals. Boring? Not when “YOU MISSED gram and raised nearly $15 milyou jog down the Las Vegas THE FIRST lion to fight cancer. Strip at night. Or past the monuBOSTON Total money raised by Team ments in Washington, D.C. Or the In Training in the history of the French Quarter in New Orleans. MARATHON. Rock ’n’ Roll San Diego MaraToday races have become fun, DON’T MISS thon: more than $180 million. hip, destination-style events pioTHE FIRST No race has raised more money neered by the Rock ’n’ Roll series. ROCK ‘N’ ROLL for a charity. Male dominated? That’s so 20 years running. That’s last century. More than 60 perMARATHON.” Rock ’n’ Roll San Diego. All cent of the participants at Rock - TIM MURPHY, CREATOR OF THE 1998 SAN DIEGO ROCK ‘N’ ROLL MARATHON throughout 2017, we have ’n’ Roll events are female. been celebrating milestones The first Rock ’n’ Roll Maracreated by the event that changed the thon set a record for most entrants in a firstrunning industry. time marathon (nearly 20,000) and most

et of Kenya and Silvia f Russia made Rock ‘n’ se California’s Fastest on with both finish times State Half Marathon at are still in place.

2014 2012 Madrid becomes the first international race in the Rock ‘n’ Roll Marathon Series.

Olympian and Boston Marathon Champion, Meb Keflezighi, signed on as the Rock ‘n’ Roll Series’ Vice President of Running and made appearances at numerous events across the country.

2011 In order to see Las Vegas in its neon glory, the event was moved to a nighttime race and the once-in-a=lifetime experience of running the Las Vegas #StripatNight was born.

2017 Rock ‘n’ Roll Marathon Series celebrates 20 Years Running. Thank you for joining the celebration – this is your moment!

le saw entrants of men men e

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

Whatever. Wherever. Whenever. RAV4 comes standard with readiness for everything, from a weekend-long camping trip to a winter-long cross-country ski trip, and almost anything that Mother Nature can throw at it in between. Its available All-Wheel Drive will lead you confidently from adventure to adventure â&#x20AC;&#x201D; whatever, wherever and whenever.

Prototype shown with options. Production model may vary. Dramatization. Do not attempt. ÂŠ2016 Toyota Motor Sales, U.S.A., Inc.

Toyota Rock 'n' Roll Concert Series

SISTER HAZEL For more than 20 years, these five friends have built the kind of musical communication that comes only with time, talent and commitment. From bars and clubs back home in Gainesville, Florida, to theaters, arenas, college campuses and open - air festivals, they’ve seen audiences light up the night like seas of stars.

BANDS ON COURSE

Don Hamlet // Richard Spano and Shadowjack // Joe Gosman Band // Lewis McGehee // Dustin Furlow (Duo) // Free for All // Tiki Bar Band // The Rhondels // The Noisemakers // Sopoz // Crowded Reflections // Chase Payne // Ricky Micou // Tapped // Red Stapler // Thumbs Up // Nature’s Child // Childz Play // Rellen // Muddy Gems // Jumbo Rollers // Popwire ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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TOURPASS 3-PACK: Run any 3 Rock ‘n’ Roll Marathon Series events in 2017 Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races* Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more.

TOURPASS GLOBAL: Run any Rock ‘n’ Roll Marathon Series event in 2017 Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races* Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more

who cares that this watch knows your average stride is 1.67 meters?

she does.

Garmin.com/forerunner

Alexi Pappas, Garmin-sponsored elite runner, 4:36.98 miler ÂŠ2017 Garmin Ltd. or its subsidiaries

Your Checklist

MUSTS     

Race bib & timing chip (TIP: Put these on your race day shirt and shoes the night before!) Race-day outfit & shoes Watch (if you use one) Fuel (gels, chews, etc.) Wallet (ID, credit card, cash, insurance card)

MAYBES

Your Race Day Checklist to ROCK Virginia Beach! BY JESSIE SEBOR

e have all been there: You show up to the start line of a race and go to pin your bib on your shirt…but realize you’re out of safety pins. The whirlwind that is race morning is familiar to anyone who has ever toed a starting line and it is easy to forget your anti-chafe lotion or fuel belt if you aren’t careful. So what can you do to make sure you don’t show up at Gear Check after your Rock ‘n’ Roll finish, soaked in your own sweat, only to realize you forgot dry clothes to throw on? Make a list so the pre-race jitters don’t lead you to leave your bib on the kitchen table.

 Print out pre-race instructions and race day information  Anti-chafe lotion  Sunscreen  Visor/cap  Sunglasses  Headphones/music players  Fuel belt  Safety pins  Bandages  Wipes  Hand sanitizer  Extra hair tie  Throwaway clothes for start line  Outfit to change into post-race  Mat or blanket  Massage tool

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

TO HEALTH. TO WEALTH. AND MORE OF EACH. 24232_RRPAD0317

Manners for Miles Race-day etiquette can be confusing. Where’s runner Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING

1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP.

and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo.

2. Stop talking during the National Anthem for obvious reasons.

4. Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always be aware of which side you’re passing and try not to step right in front of another runner as you make your move.

3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners

5. Be conscientious of other runners at water stops. If you plan on skipping the water, run

Support your fellow runners

straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down. 6. Run through the finish line. You did it! You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line—there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks. 7. Don’t shop in the secure zone. Bananas, water, pretzels—the post-race snack bar, as we like to call it, is full of goodies to get those electrolytes and salt levels back up. We like to follow the rule of one—one of each thing for your post-race tummy. There are a lot of other runners who also want to chow down after running, so be courteous toward them by selecting one banana instead of the entire bushel.

Spread the high five love! With friends, strangers and spectators, before during and after the race--there are few better feeling than giving and receiving a good ol’ high five! The spectators will be out early for you and are notorious for providing much needed, high-energy, support

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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ROCK ‘N’ ROLL MARATHON SERIES

5 Race-Day Don’ts

points out that race management, course, and organization can change. Another thing that can change is the weather, so in your race-day plan, make sure you’re packing some cold, windy and hotweather apparel options in the event that the race-day forecast is wrong.

Spoiler alert: You’re going to have a blast race morning no matter what! But keep this advice in mind to make sure common mistakes don’t derail your day. BY DUNCAN LARKIN | PROVIDED BY COMPETITOR MAGAZINE

ace morning is typically a time when your nerves are on edge. A good way to ensure you’re as prepared as possible is to know what not to do from the time you wake up to the moment when the gun sounds. Keep these five “don’ts” in mind next time you’re getting ready to take the start line: 1. Don’t starve yourself. Coach Dennis Barker of Team USA Minnesota suggests setting your alarm for about four hours prior to the start of your race so that you can have a light breakfast. “For a longer race, where glycogen depletion may be an issue, remember the glycogen in your liver is depleted even while sleeping,” he says. Alicia Shay, an internationally competitive trail runner and coach, agrees that proper fueling is key the morning of and suggests practicing in training what you will eat on race day. “You will want to know that those foods don’t upset your stomach,” she cautions. 2. Don’t start the race with cold legs. Even if you’re running a marathon, do

some sort of warm-up before the race. “Your warm-up is a time to prepare both your body and mind for your best effort,” says Barker. “While you’re jogging, doing drills and stretching, think about your race strategy and how you will execute it. You have probably already thought about it, but think about it again and commit to it.” Go to the line confident in your plan with determination to execute it, and be prepared to react positively to situations you can’t control. 3. Don’t forget a race-day plan. Heather North, coach of Revolution Running says that your race-day plan should include figuring out the time you need to get up, knowing exactly where to park, understanding the best way to get to the start line or your corral and allowing plenty of time to warm-up. “Race morning can turn into a stressful disaster if you haven’t allowed those extra 15-30 minutes to get everything in,” she says. Also remember that races can be chaotic affairs, so come into it with a flexible mind and expect that change will be the norm. Barker

4. Don’t abstain from coffee and water. The last thing you need to worry about is a caffeine headache halfway through your race. If your body is used to it, it may not feel the same without it. Barker advises limiting your pre-race coffee consumption to one small cup. “You want to receive the benefits without getting too jacked up or having to go to the bathroom too much,” he says. Barker also recommends alternating between coffee and small amounts of water and/or a trusted sports drink that you’ve consumed in training. Don’t overdo it with the fluids. You want to be hydrated—not over hydrated. 5. Remember why you’re out there in the first place. Sure, you’ve put a lot of time and effort into training for the race, but remember, this is supposed to be fun! “Many runners are so focused on race morning and the results of everything that they forget to enjoy the day,” says North. “This has been a process of many workouts, long runs, sweat and sacrifice. Relish in the journey that has taken you so many miles. Enjoy the scenery, listen to the sounds and take in each experience along the way. It is a blessing to be able to run, so soak it in!” Shay concurs, saying, “Running and racing is a wonderful gift and nothing that should cause too much anxiety.”

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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Maui Jim Ambassador Meb Keflezighi knows first hand the challenges of long distance running. There’s no better feeling than crossing that Rock ‘n’ Roll finish 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

How to be the Best Race Day Spectator PROVIDED BY WOMEN’S RUNNING

pectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need! Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Pointto-point courses require some additional planning, but it can be done. Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner— complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent. Make Sure You’re Seen And Heard: This isn’t like junior high, where your

child is embarrassed by your yelling and waving goodbye from the car at school drop-off. Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner— and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style. Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing off supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fills the frame completely of your camera so they are not too far out of the shot. Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the finisher’s chute and begin to reunite with loved ones. Choose a post-race meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can effortlessly head out to celebrate your runner with some fuel in the form of food and drinks!

Best Spots

Follow the tips below to see your runner as many times as possible on race day! See your runner up to 6 times by only walking 1.5 miles. Start to Mile 6

Virginia Beach Blvd & Pacific Ave. (3 Blocks from Start)

Laskin Rd Between Pacific and Atlantic (1.2 Miles)

Virginia Beach Blvd & Atlantic Ave (Approximately 2.2 Miles)

6th Street Between Pacific and Atlantic (Approximately Mile 3 and Mile 12.3)

Gen Booth & S Birdneck Road at Median (Approximately Mile 5 and Mile 10.3)

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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ROCK ‘N’ ROLL MARATHON SERIES

Rules for Your Race Recovery BY STEPHANIE CAJIGAL | PROVIDED BY WOMEN’S RUNNING

cold too quickly hypothermic symptoms can develop like shivering, stumbling, confusion.” 45 Minutes: Stretch Now is the time to start stretching— gently. Perform stretches that feel good (not painful). Make sure to target all big muscles groups (hips, hamstrings and quads), as well as any areas that have caused you discomfort in the past. 90 Minutes: Take an Icy Bath Plack recommends stepping into a bath for 10 minutes to decrease muscle inflammation. While this is often called an “ice bath,” you don’t need to use actual ice cubes. Simply fill your tub with cold water (54 to 60 degrees). Avoid hot tubs or saunas as heat will increase the inflammation that’s making you feel achy. 2 Hours: Power With Protein Now that your stomach has settled, enjoy a full meal. But forget that big bowl of pasta— your body needs protein in order to repair tissue damage. An ideal post-workout meal includes 10 to 20 grams of the musclebuilding nutrient. Runners over 40 should shoot for the higher end of this range as age affects the body’s ability to stimulate protein synthesis without fuel.

ard workouts should make you a better runner. But if you disregard proper recovery, intense efforts have the opposite effect. Instead of faster times at your next event, you end up with tired legs on their way to injury. “After a challenging running effort, your muscles develop microtears,” explains Christine Hinton, a running coach based in Maryland. “This damage can be a good thing, because as they heal they become stronger—but initially, the muscles are weaker from the effort.” Hinton says it all comes down to what you do in the all-important post-workout window. Nurture the muscles and they’ll heal properly; ignore them and they’ll remain inflamed. Not sure how to treat your body after crossing the finish line? Never fear! Just follow this cheat sheet to treat yourself right after every tough run. What to do after. . .

5 Minutes: Walk it Out It’s hard not to be tempted to drop to the ground once your workout is finally over, but the best thing to do is to keep walking. If you stop and sit, your muscles will cramp, which will make you feel stiff later, explains Leigh-Ann Plack, physical therapist at the New York Hospital for Special Surgery. Walk (or jog slowly) for 10 minutes to keep the blood flowing. 10 Minutes: Refuel + Rehydrate Even if you’re not hungry, it’s crucial to get something in your stomach. John L. Ivy, professor of kinesiology at the University of Texas, recommends consuming both carbs and protein post-workout. “This is very important as it will reduce muscle soreness and bring about a faster training adaptation,” he says. Eat a small meal that has a 3:1 ratio of carbs-toprotein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration. 30 Minutes: Get Dry Change out of your wet clothes and dress for warmth. If you’re at a race, grab a space blanket to avoid a rapid drop in body temperature. Plack explains, “If you get too

1 Day: Rest Avoid vigorous exercise the day after a hard effort. Especially if you raced or performed a very tough run, take the day to rest completely. The most strenuous thing you should do is stretch. “When you ask your muscles to work hard, they will potentially break down a bit and tell you ‘I’m sore and hurt,’” Plack says. “Make sure your muscles are relaxed and you are getting enough rest to allow your body to heal itself.” 2 Days: Get Hands-On At this point, your muscles will start to feel less tender. Treat yourself with a massage to encourage drainage of waste products within the muscles that can cause spasms and soreness. Another option is to perform a DIY rub-down using a foam roller or massage stick. 3-4 Days: Recover Actively How long you choose to take off before starting to run again depends on the intensity of the workout or race as well as your goals and fitness level. In the meantime, light cross training will improve blood flow and reduce soreness. Ease your body back into exercise with low-impact workouts like yoga, easy cycling, walking or swimming. When you are finally ready to run, go slow, keep the distance short and opt for soft surfaces like a trail or track.

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

Save Your Adrenaline For The Race BOOK THE VIP MARATHON PACKAGE 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.

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Things to Do in Virginia Beach • Grab an Orange Crush at Waterman’s • Jump on a Rollercoaster, hit the Go-Karts, ride the Ferris Wheel and more at the Atlantic Fun Park • Challenge your friends to a game of giant jenga or corn hole at the Shack on 8th • Check out musical performances from Rebelution, 311, Michael Franti & Spearhead, 3 Doors Down and more at the American Music Festival • Take a picture with King Neptune himself on the Virginia Beach boardwalk

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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OFFICIAL HEADPHONES

IF YOU QUALIFY, COLLECT YOUR HEAVY MEDAL AND/OR REMIX CHALLENGE MEDAL AFTER YOU CROSS THE FINISH LINE ON SUNDAY, SEPTEMBER 3!

RUN FOR THE BLING REMIX CHALLENGE MEDALS

LIMITED EDITION MEDALS

HEAVY MEDALS

ONE WEEKEND. TWO DAYS OF RUNNING.

COLLECT THESE COMBOS WHILE YOU CAN

THE MORE YOU ROCK, THE MORE YOU EARN

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ROCK ‘N’ ROLL MARATHON SERIES

Running Rocks!

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EVERYWHERE ESSENTIAL NUTRIENTS and OMEGA 3 FISH OIL

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ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

ROCK ‘N’ ROLL MARATHON SERIES

Supporting great causes: a commitment that’s as much a part of UPS as our brown trucks. UPS is proud to support Virginia Beach Rock ‘n Roll 1/2 Marathon. ups.com © 2016 United Parcel Service of America, Inc. UPS, the UPS logo, and the color brown are trademarks of United Parcel Service of America, Inc. All rights reserved. ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

The Rock ‘n’Roll community have raised $335 million for charity. Thank you for making a difference. To celebrate 20 Years of Running, we want to help more causes than ever before. Join your fellow runners who are raising money for a cause they care about. Raise just $100 and you’ll be entered into a prize draw to win great prizes including a 1-Year Lease on a Toyota Rav4. Find out more at www.runrocknroll.com/partner/justgiving

Other Charities Participating

American Cancer Society Click here Bonnie J. Addario Lung Cancer Foundation Click here Bright Pink Click here debra of America Click here Endometriosis Foundation of America Click here Multiple Sclerosis Associatio of America Click here National Stroke Association Click here World Wildlife Fund Click here

ROCK ‘N’ ROLL VIRGINIA BEACH HALF MARATHON | SEPTEMBER 2-3, 2017

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