2014 St. Jude Country Music Marathon & 1/2 Marathon Event Guide by Competitor Group

EVENt GUIDE APRIL 26, 2014

#RUNCMM

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.

#runcmm | @runrocknroll

CONTENTS 4 SCHEDULE OF EVENTS

Preview the happenings for the Expo, Race Day and Headliner Concert.

5 ST. JUDE WELCOME

CEO, Richard Shadyac, Jr. welcomes you to Nashville.

10 COURSE MAP

Check out this year’s course!

12 START LINE MAP

15 YEARS RUNNING Honoring the runners and supporters who have been here every year

WRITERS: Malain McCormick, Allison Humbert, Christina McGregor, Chia Rowe PHOTOGRAPHERS: Lester Cacho, Don Jones GRAPHIC DESIGN & LAYOUT: Bridget Durkin

Venue diagram for the new downtown start line located on Broadway and 5th Ave.

14 FINISH LINE MAP Venue diagram of the finish line and festival.

18 PARKING & SHUTTLE INFORMATION

Important parking & shuttle information and directions around road closures.

22 KiDS ROCK

KiDS ROCK Nashville presented by YMCA of Middle Tennessee.

24 DESTINATION NASHVILLE

“Must sees” to make your weekend even more memorable.

26 HEADLINER CONCERT

Celebrate at the Saturday night concert with Chase Rice, Chip Esten and Clare Bowen.

16 SPECTATOR TIPS 28 COURSE BANDS All the info your family and friends need to cheer you on.

30 RUNNER PERKS

Enjoy exlcusive runner only deals and discounts

34 RESPECT THE DISTANCE

Tips from the RNR Series Medical Director to ensure your best race possible.

36 RACE DAY CHECKLIST

48 hour checklist to ensure you are prepared for your big day.

38 LOCAL RUNNING TRAILS

Warm up on Nashvilles’s best paths.

42 RACE CREW

How to get your friends and family involved in race weekend.

Meet the bands that will rock you to the finish.

April 26, 2014

Schedule of Events

NASHVILLE SEt LISt HEALTH AND FITNESS EXPO

RACE DAY EVENTS

HEADLINER CONCERT

Music City Center Hall C-D 201 5th Ave S Nashville, TN 37203

Race Day Saturday, April 26

Bridegestone Arena 501 Broadway Nashville, TN 37203

Thursday, April 24 12:00pm-7:00pm Friday, April 25 10:00am-7:00pm Expo admission is FREE & open to the public.

Half & Full Start Line Broadway & 5th Ave 5K Start Line Demonbreun & 4th Ave Start Time 6:45am - 5k 7:00am - ½ Marathon, Marathon & Wheelchair Finish Line LP Field 7:00 am – 2:30 pm

Doors Open 6:00pm Chase Rice 7:00pm Chip Esten & Clare Bowen 8:00pm *Timeline is subject to change

RACE RESULTS Official race results will be posted online at runrocknroll.com/nashville by 7:00 pm PST. 4

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

Dear Friends of St. Jude, Thank you for joining us for the 2014 St. Jude Country Music Marathon & Half Marathon presented by Nissan . Once again, St. Jude Children’s Research Hospital is very honored to be the official benefiting charity of this remarkable event, which unites fitness enthusiasts and country music fans in the fight against childhood cancer and other deadly diseases. ®

Our sincere appreciation goes to race organizer Competitor Group Inc., for creating this destination running event, to Mayor Karl Dean for his hospitality and to the caring residents of Nashville for their incredible support. I am especially grateful to everyone who is running in this year’s marathon as a St. Jude Hero to raise funds and awareness for our mission. Last year, St. Jude Heroes raised an astounding $1 million for the kids of St. Jude. Your generosity means no family ever receives a bill from St. Jude for treatment, travel, housing or food – because all a family should worry about is helping their child live. I hope that long after you cross the finish line, you will continue to stay in touch with the mission of St. Jude Children’s Research Hospital by visiting stjude.org. Good luck and remember that every step you take is truly making a difference in the lives of children. Regards,

Richard C. Shadyac Jr. Chief Executive Officer ALSAC/St. Jude Children’s Research Hospital

St. Jude helped give her a chance Lynn and Marshall took their daughter, Audrey, to the doctor for her annual checkup. When her blood work came back highly anemic, Audrey’s doctor determined further testing was needed. A scan revealed a baseball size tumor on her right lung. Surgery was performed to remove what turned out to be a benign tumor, but unfortunately in eight weeks, a second tumor appeared and she was referred to St. Jude Children’s Research Hospital . ®

St. Jude doctors determined this tumor was malignant and began Audrey on a low side-effect chemotherapy. After one month, the tumor was half its original size. She is currently on the same regimen with a possible surgery in the future to remove the remaining tumor. Lynn says “She is very healthy and active and loves St. Jude!” Marshall now runs as a St. Jude Hero in order to raise funds and awareness for kids like Audrey.

You too can become a St. Jude Hero by visiting stjudeheroes.org.

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ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

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SATURDAY, APRIL 26, 2014 START TIME: 7:00 AM 5K START TIME: 6:45 AM

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The official course time limit is 6 hours for the marathon and 4 hours for the half marathon.

SATURDAY, APRIL 26, 2014 START TIME: 7:00 AM 5K START TIME: 6:45 AM

SUBJECT TO CHANGE

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Expect rolling hills throughout the course.

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COURSE NOTES Porta potties are located at every hydration station throughout the course.

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Course Map

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Start Line Map

CORRAL CROSSING

Broadway

3rd Ave

4th Ave

Convention Center

START

5th Ave

7th Ave

Rosa L Parks Blvd

9th Ave

Broadway

VIP Honky Tonk Central

8th Ave

9th Ave

Hilton Hotel

6th Ave

7th Ave

McGavock St

INFORMATION

Bridgestone Arena

Schermerhorm Path

SOLUTIONS

USEFUL tIPS

STAGE

VOLUNTEER CHECK IN

MINI MARATHON COURSE

Demonbreun St

Music City Center

BROOKS VIP TOILETS

UPS GEAR CHECK

3rd Ave

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

MINI MARATHON START LINE 1

Alomnd St

Country Music Hall Of Fame

Molby St

4th Ave

Nashville Symphony Hall

Music City Center

5th Ave

8th Ave

9th Ave

TIP #2 After the initial start at 7:00am, corrals are release every 60 to 90 seconds.

START VILLAGE

START

TIP #1 Gear Check opens at 5:00am, get there early and enjoy some refreshments!

Walk of Fame Park

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Finish Line Map RUSSELL St

VICTORY Ave

JUVENILE JUSTICE CENTER

2nd St

LOT

MAIN MEDICAL CENTER

FINISH

FULL HALF

1st St

VIP/MEDIA PARKING

1st St SECURE ZONE CHARITY VILLAGE

LP FIELD

LOT

UPS GEAR PICK UP

SECURE ZONE

LOT

RUNNER EXIT

SPONSOR ROW

FAMILY REUNION

LOT

MERCHANDISE

TITANS W

INFORMATION

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

BEER GARDEN

FESTIVAL STAGE

FAMILY REUNION

NS W

TITA

ST JUDE

VICTORY Ave

LOT

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RUSSELL St

MARATHON COURSE

TIP #2 Enjoy a Mich ULTRA, music and your achievements at the finish line festival!

SPONSOR VILLAGE

HALF MARATHON COURSE

TIP #1 Once you cross the finish line please keep moving through the “Secure Zone” to receive your finisher medal and refreshments.

WOODLAND St

USEFUL tIPS

SHUTTLE TERMINAL

VOLUNTEER CHECK IN

Spectator Tips

YoUR Rock ‘N’ RoLL ENtoURAGE TRACK YOUR RUNNER

Sign up for the Competitor Wireless Runner Tracking text messaging service at competitorwireless.com TRACK UP TO 5 RUNNERS FOR $5.

DOWNTOWN & THE GULCH You can view your runner at the start of the race and see them on their way back to downtown as they pass under Demonbreun (Mile 9.3). Note: You can access the Gulch by walking West on Demonbreun. Take a left on Laurel to access 11th Avenue.

BICENTENNIAL MALL See the marathoners and half marathoners as they run through Bicentennial Mall. Stage 17, located at 6th Avenue and 16

Harrison Street is a great place to view all the runners at a unique spot where the two courses re-join (Mile 11.6 on the ½ Marathon course and Mile 15.9 for the Marathoners). Note: Take the Jefferson Street exit from I-65/24. Spectators can park in the Germantown area.

MUSIC ROW & DEMONBREUN ROUNDABOUT Spectators can start at the Roundabout (Mile 2.0) and catch runners as they head

down Music Row while enjoying local live music. For Stage 9 (Mile 8.3), simply walk to the corner of 16th Avenue South and Grand Avenue at the Belmont Church to see the runners as they make their way back up Music Row. Note: You can access this location from the Broadway exit off of I-65. From Broadway take a left onto 17th Street. Take a left onto McGavock. Spectators can park on McGavock or paid lots and walk to the Roundabout.

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

EAST NASHVILLE Catch the marathoners at Five Points in East Nashville and enjoy its eclectic and vintage shops. Band Stage 20 will be located (Mile 18.2) in this area. Note: From I-24, take Spring/ Ellington Parkway exit. Stay right at first fork then get in left lanes (do not take Ellington Parkway). Turn left on Main Street then right on Forrest Avenue. Park and walk two blocks south to Woodland Street 11th Street.

Sunlight is a natural resource we run out of once a day. Make good use of it. Stop by the Flying Jimmy event booth to check out the new styles that Maui Jim has to offer. Bring your current Maui Jim sunglasses for a free ultrasonic professional cleaning and tune up. The official sunglasses of the Rock ‘n’ Roll Marathon Series.

Race Day Parking

GEttING to tHE StARt & FINISH LINE

There are a few options to get to the start line on race morning. Read below to find the option that best suits your needs and please plan ahead. For detailed information please visit the event website.

FINISH AREA PARKING AND WALK TO THE START

Parking at LP Field is on a first come first served basis. Participants are encouraged to park at the Finish area in LP Field and walk to the Start Line via the Shelby Street Pedestrian Bridge. The Start Line is on Broadway and 5th. To guarantee a parking space at LP Field please reserve and purchase a spot via our website.

DOWNTOWN PARKING

From 1-24 D Exit 48 at James Robertson Pkwy and go west over the Main St. Bridge. D Turn right on 3rd Ave. D Turn right on Gay St. Take Gay 18

St. to Metro Courthouse Parking Garage on the right OR D Continue to 1st Ave. (go under the Main St. & Woodland St. bridges) to the parking garages & lots on 1st Ave, 2nd Ave, 3rd Ave, Commerce St. and other downtown streets.

*Road closures in effect until 8am.

From I-40 D Exit at 2nd Ave./4th Ave. D Go north on 2nd Ave. to Broadway or Commerce St. D There are several parking garages & lots in this area. D Walk to Start Line at 5th & Broadway

*Road closures in effect until 8am.

START LINE DROP OFF

Follow the directions below for Runner Drop Off on race morning! D Exit at 2nd Ave./4th Ave. D Go north on 2nd Ave. to Korean Veterans Blvd. D Take a left on Korean Veterans Blvd. D Dropoffbetween2nd&3rdAve.

parked at LP Field, the location of the Finish Line Village. If you opted for Start Line Runner Drop Off, please coordinate transportation back after the race. Downtown hotels are about a half mile away from LP Field. Downtown can be accessed via the Shelby Street Pedestrian Bridge.

HOTEL SHUTTLES

FINISH LINE PICKUP

Round trip tickets to the Start and back from the Finish are available for purchase for the following hotels: Gaylord Opryland Resort, Hotel Preston, airport area hotels and Midtown. This option is available for both spectators and participants. Visit the hotel and post race shuttle ticket booth at the expo to purchase tickets.

DOWNTOWN HOTELS- POST RACE ONLY

Transportation from the finish line to the Renaissance Hotel on Commerce St. at 6th Ave. after the race will begin at 10am and run continuously.

AFTER THE FINISH

Most participants’ cars should be

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

From I-24: (Do not use Shelby Ave.) D Exit and Merge on to - 40W then exit on 2nd Ave toward 4th Ave/US 41 D Keep Right at fork; merge onto 2nd Ave D Turn Right on to Korean Veterans Blvd. (Formerly Gateway) From I-40E: (Do not use Shelby Ave.) D Exit on 4th Ave/US 31 toward 2nd Ave; Keep Left at fork towards 2nd Ave D Left on 2nd Ave D Turn Right on to Korean Veterans Blvd. (Formerly Gateway)

Please pull over and stage your car on the far right lane of the bridge. Please wait for a call from your runner to avoid a lengthy wait time on the bridge.

Insurance for Active Lifestyles

www.ActiveTransamerica.com

TFL024

Transamerica congratulates all racers who are Rockin’ and Runnin’ their way to a better tomorrow!

Proud Sponsor of the Rock ‘n’ Roll Marathon Series.

Cross the line from runner to hero. the world treats childhood cancer. Working together under one roof, our physicians and scientists have pioneered treatments that have helped push the overall survival rates for childhood cancer from less than 20 percent when the hospital opened in 1962 to 80 percent today. And we share our research and findings freely, speeding discoveries from our labs to doctors and patients around the world. It costs $1.9 million a day to operate St. Jude, and thanks to dedicated fundraisers and donors, families never receive a bill for treatment, travel, housing or food - because all a family should worry about is helping their child live. Each year, thousands of runners and walkers commit to raising funds as St. Jude Heroes at events nationwide. No matter your fitness level, you can make a difference in the lives of kids who are battling cancer and other deadly diseases.

To learn more, or to find more events in your area, visit stjudeheroes.org.

St. Jude patient, Luca with his father Nick

KiDS ROCK

Adults aren’t the only runners who will be starring in the St. Jude Country Music Marathon & ½ Marathon presented by Nissan. Kids can rock and rule in their own race on Sunday, April 27th at KiDS ROCK Nashville presented by YMCA of Middle Tennessee. KiDS ROCK and the YMCA of Middle Tennessee have partnered to fight childhood obesity by making fitness opportunities available in schools and empowering kids to achieve a healthy lifestyle. The YMCA and the Rock ‘n’ Roll Marathon Series are excited to see kids reach their goals and celebrate their incredible achievement at the 2014 KiDS ROCK Nashville event. To register your little rockstars (grades K-7th) for KiDS ROCK Nashville, visit the Health and Fitness Expo at the Nashville Music City Center on Thursday, April 24 from 12 p.m. to 7 p.m. or Friday, April 25 from 10 a.m. to 7 p.m. To learn more about the event visit KiDSROCK.com.

ROCKIN’ RACE REWARDS

D Cool T-shirt D Finisher’s medal D Official race number D Goodie bag

RACE SCHEDULE

Date: Sunday, April 27 Time: 2 p.m. first race start Location: LP Field Distance: 1 Mile (half a mile for Kindergarten)

KiDS ROCK Nashville presented by YMCA of Middle Tennessee is a cumulative marathon training program completed by individual schools in the Greater Nashville Area.

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

JOIN THE TEAM AND WIN

20+ Studies Support the Benefits of Chocolate Milk for Post Exercise Recovery. 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.

Explore

MUSIc cItY’S HIStoRY Discover the historic, music-filled scene!

COUNTRY MUSIC HALL OF FAME AND MUSEUM

Country Music Lives Here! Check out country music artifacts including rhinestone costumes, tear stained lyric sheets, interactive exhibits including the Patsy Clinic for Loving You exhibit.

RYMAN AUDITORIUM

This famous National Historic Landmark is a must see. Take a self guided or back stage tour, record your own CD in the Ryman Recording Studio or catch a premier concert.

RCA STUDIO B

Head to Music Row to see where Music City started. RCA 24

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

Studio B was the first recording studio and is part of the only historic studio tour in Nashville. Two hundred Elvis Presley recordings were born here and many artists including Willie Nelson, Dolly Parton and Waylon Jennings have recorded hits on RCA’s floor.

LIVE MUSIC

Live music can be heard in every nook and cranny of Nashville.

PRIME TIME NASHVILLE

Experience the sights, sounds and locations seen on the hit ABC show!

D Bluebird Café: A true Nashville

experience, patrons enjoy songwriters performing in an intimate setting. This legendary venue is where many artists including Garth Brooks and Taylor Swift got their start.

D Tootsies: A Broad-

way original in the center of honky tonk row, past Tootsies patrons include Patsy Cline, Kris Kristofferson and Willie Nelson, who got his first songwriting gig after singing here.

D Grand Ole Opry: Great performers, old and new, grace the stage daily at this American icon and No. 1 attraction in Nashville. Backstage tours available.

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April 26, 2014

Headliner Concert

GEt READY to Rock!

CHIP ESTEN

Chip Esten currently stars as Deakcon Claybourne on ABC’s musical drama television series “Nashville”. While on “Nashville”, Esten has been honored to perform at the Grand Ole Opry and the historic Ryman auditorium. Many of the songs he has performed as Deacon (Undermine, Sideshow, Playin’ Tricks, etc..) are available on the three very successful “Nashville” soundtracks that have been released to date. Esten’s many additional television credits include recurring roles on “Big Love,” “Enlightened,” “The Office” and “ER.” His film credits include “Swing Vote,” “Thirteen Days,” “61*” and “The Postman.” 26

CLARE BOWEN

Clare Bowen currently stars as Scarlett O’Connor on ABC’s musical drama television series “Nashville”. Comprised of originals and covers performed by Bowen and her co-stars, the debut album The Music of Nashville: Season 1, Volume 1 rose to #1 in the Country Album category and #12 in the All Genre Album category on iTunes within hours of its release by Big Machine Records on December 11, 2012. A native Australian, Bowen has appeared in several of her home country’s iconic television dramas, including “Home and Away”, “All Saints”, “The Cut”, and “Chandon Pictures”. She also appeared in the Australian film The Combination.

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

CHASE RICE

Within a few short years of moving to Nashville, country music artist Chase Rice has already built a loyal fan base across the country through his energetic live shows and gained the attention of industry professionals with his edgy, eclectic sound. Rice first made waves as a co-writer on Florida George Line’s massive 2012 crossover hit “Cruise,” and his star continues to rise with the chart-topping success of his new EP Ready Set Roll and single of the same name. Released on Rice’s own Dack Janiel’s label in partnership with T8 Records, Ready Set Roll has already sold more than 50,000 units to date. For more information, please visit chaserice.com.

Bands on the Course

YoUR ENtERtAINMENt Meet the bands that will rock you to the finish. 2STEEL GIRLS

2Steel Girls, Country Music Duo from NBC’s, The Voice, season 3 team Blake Shelton were born and raised in Jackson County Ohio but now live in Nashville, TN. Since their last performance on The Voice in Dec. 2012, they have recorded with Blake Shelton, released their debut CD on the Today Show.

LET’S MEET THE 11TH HOUR BAND!

THE 11TH HOUR are a Nashville-based original R&B band whose members have their roots in a wide range of musical styles. Together, they form THE11TH HOUR and bring a fresh, original approach to the classic sounds of R&B as well as an offering of some outstanding original material.

AUTUMN ROSE

Firmly planted in the sounds of traditional country music, Nashville duo, Autumn Rose, began cultivating their powerful sound on the campus of Belmont University. A promising new duo, Autumn Rose, has faith that a winning attitude and message of strength and resilience will inspire others the same way they’ve been inspired by the music.

DNA BIOGRAPHY: A BAND OF BROTHERS

DNA, a group of three brothers from Imperial, Missouri, are said “without a doubt...[to be] headed for success in the music industry. Strong vocal harmonies, instrumentals, original lyrics and stage presence...the perfect package” (Hard Rock St. Louis, MO).

D Entertainment Sponsors

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

STELLA RISING BIO

The captivating sounds of this female-fronted band formed in Charlotte, NC. Stella Rising acoustic duo brings an authentic mixture of radio-friendly original rock/pop songs.

BOBBY MARQUEZ

The sound of the southwest and that magnetic smile draw crowds from around the globe. Bobby Marquez has a honkytonk style that generates a good time. His simple melodies and catchy lyrics have also caught the ear of some notable country music singers from Alan Jackson and Ty Herndon to George Strait.

S T A Y

H Y D R A T E D

7 EXCLUSIVE DESIGNS. JUST FOR YOU. the entire collection is AVAILABLE NOW

Rock ‘n’ Roll is a trademark owned by Competitor Group, Inc. Used by FuelBelt under license from Competitor Group, Inc.

Runner Perks

EAt, DRINk AND BE MERRY Show Your Bib or Medal at any of these locations and receive exclusive runner perks! DRINK SPECIALS ALL DAY THURS, 4/24 – SUN, 4/27 AT THESE FOUR LOCATIONS:

110 Second Avenue North 329 Broadway Rock and UN-Roll-Post Marathon Yoga D Complimentary breakfast buffet D Free appetizer with purchase of Sunday, April 27th |10:00am-11:00am Saturday 4/26, 9am – 12pm an appetizer of equal or greater value, Hot Yoga Plus *while supplies last Thursday, 4/24- Sunday, 4/27 2214 Elliston Place, 3rd floor D $3 Bloody Marys and Mich Ultras, D $4 Bloody Marys all day on Nashville, TN 37203 Saturday, 4/26, 9am – 2pm Sunday, 4/27 D Join Hot Yoga Plus for a complimentary yoga class to stretch out the day after the race! 112 Second Avenue South

306 Broadway

207 Broadway 30

2400 12th Avenue South D Two-For- One Tuesday: All Day and All Night: 2 for 1 Draft and Bottled Beers; Double Pours of Liquor from 4pm - 10pm; 2 for 1 slices of Pizza from 4pm - 9pm D Happy Hour: WednesdayFriday 4pm-7pm; Two-For-One Drafts: Sunday all day & night: 2 for 1

The Dailey Method- FREE post Marathon class Sunday, April 27th | 2:00pm-3:00pm They Dailey Method 2302 Elliston Place Nashville, TN 37203 Keep those muscles moving for better post-race recovery with a FREE class at The Dailey Method.

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

S av e yo u r a d r e n a l i n e for the race viP Marathon PacK aG e from pre-race meals, expedited expo access and bib pick-up to post-race ice bags, the Westin viP Marathon Package helps you get to the start line stress free. We also offer late check-out so you can relax after your big day. Book a viP Marathon Package at westin.com/runwestin

15th Anniversary

Inagrual Country Music Marathon in 2000

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

As we celebrate the 15th Anniversary of the St. Jude Country Music Marathon & ½ Marathon presented by Nissan, we would like to acknowledge those who have been with us every step of the way. 15 YEAR SUPPORTERS:

· City of Nashville and the Office of Special Events · Nashville Convention and Visitors Corporation, Butch Spyridon · Nashville Sports Council · The Mitchell Group Production Services · John “the Penguin” Bingham · Nashville Striders · Frank and Pat Schmidt · Noshville

FOUNDING SUPPORTERS:

· Running Community – Christie Hauck, Don Shriver, Royce Riser, Norbert Nix · Local Community – Don Denbo, Dave Cooley · Government Agencies – Mayor Phil Bredesen, Mayor Bill Purcell

15 YEAR STAFF · Adam Zocks

· Tracy Sundlun · Karen Bingham · John Volpe · Kim Dettwiller

15 Year Runners

Dan Dan Ken Mary Dean Roger Richard David Nikki Doron Roger Mike Larry James John Deborah William Milton Lori

Albert Albert Ashby Barnes Bowden Brady Brooks Burka Cheng Claiborne Davis Emerick Epps Evans Fishel Gobins Jackson Jarrell Kaufman

Tommy Carolyn Scott David Fred Justin Bart Christopher Larry Bernard Matt Reba J Bretton Dallas Jerry Esbjorn Jane Gerald Ronald

Kell Lee Lively Lyons Matthews Milam Modrall Oliver Phillips Pickney Royka Smith Smith Smith Smith Svensson Tao Tarlton Woodall April 26, 2014

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 marathon or 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 pre-planned 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 during one of our Doctors office hours 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… 34

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

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. 36

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

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.

Running Trails

RUN LIkE A LocAL

What better way to explore Music City than on foot? Check out these running spots during your warm-up or cooldown for Saturday’s race!

CENTENNIAL PARK

SHELBY BOTTOMS PARK

THE WARNER PARKS

FARMER’S MARKET RUN

This scenic 132 acre park is a popular running spot in Nashville. The park features the iconic Parthenon, a one mile running/walking trail and Centennial Art Center. Centennial Park is located three miles west of downtown at 2600 W. End Avenue.

Edwin and Percy Warner Parks together form the Warner Parks, a span of almost 3,000 acres of forest and fields. There are two popular routes, a 5.8 mile and 11.2 mile loop. The parks are located about 25 minutes southwest of downtown at 2500 Old Hickory Blvd. 38

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

This park lines the Cumberland River and is a must see while in Nashville. Catch a glimpse of Opryland’s General Jackson Riverboat along the 7.5 mile path. The park entrance is located three miles east of downtown at 1900 Davidson Street.

This 2.5 mile loop start at the Farmer’s Market in the heart of downtown and goes through historic Germantown. The Farmer’s Market is located next to Bicentennial Park at 900 Rosa L. Parks Blvd., and is open daily.

SHARE OUR

C H E F ’S SEASONAL

VIETNAMESE LEMONGRASS CHICKEN spring rolls

HEIRLOOM TOMATO salad

CHIANG MAI CURRY NOODLES with chicken

Inspired by the fresh fruits and vegetables sprouting this season, our chefs have crafted selections that highlight the bright flavors of the warm months.

C H I N O -L A T I N O PINEAPPLE pork

SEARED AHI W I T H WA S A B I guacamole

2 52 5 W EN D | N A S H V I L L E | 615. 32 9. 8 9 01

KOREAN BBQ CHICKEN stir-fry

4 3 9 CO O L S P R I N GS B LV D | F R A N K L I N | 615. 5 0 3 .96 4 0

Elegant Nashville Hospitality.

UnionStationHotelNashville.com 1001 Broadway, Nashville, TN 37203 • 615.726.1001 40

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN UNI-4160-A01F AD2 COUNTRY Ad.indd 1

3/20/14 10:19 AM

The race to good health doesnâ&#x20AC;&#x2122;t end today. So complement your active lifestyle with a variety of Publix GreenWise products. The fuel you need to keep going strong is at your neighborhood Publix.

publix.com

Volunteering

ALL YOU NEED ON RACE WEEKEND!

Carrier

12:00 PM

Carrier

12:00 PM

JoIN tHE RAcE cREW! 30,000 + PARTICIPANTS = 3000 VOLUNTEERS NEEDED

More feet in the streets require more helping hands from the fans. If you friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew! Volunteer opportunities are available Wednesday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/nashville/ volunteer or stop by Volunteer Check In at the Health & Fitness Expo during race weekend for information on available shifts. Spread the word and help us ROCK Nashville! #RnRRaceCrew

Download the Rock ‘n’ Roll App on the Apple AppStore or Android Marketplace

ST. JUDE COUNTrY MUSiC MArATHON & ½ MArATHON prESENTED BY NiSSAN

April 26, 2014

Benefiting Charity

Official Charity Training Program

Presenting Sponsor

Official Sponsors

Corporate Sponsors

runrocknroll.com

ST. JUDE COUNTrY MUSiC MArATHON & Â˝ MArATHON prESENTED BY NiSSAN

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