MARCH 12, 2016 MARATHON | ½ MARATHON | 5K
RunRocknRoll.com
#RNRDC
RunRocknRoll.com Welcome to the one race 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.
#rnrdc | @runrocknroll
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HEADLINER: TOWER OF POWER Stay after the race to rock out!
Contents 6 SCHEDULE OF EVENTS 8 COURSE MAP 12 START LINE MAP 14 FINISH LINE MAP 16 SPECTATOR TIPS 18 TOYOTA ROCK 'N ' ROLL CONCERT SERIES 20 RACE DAY CHECKLIST 22 RESPECT THE DISTANCE 28 DC RUNNING SPOTS 31 FUNDRAISING GROUPS 32 OFFICIAL SPONSORS
WRITER: Madora Mak, Erica Wood PHOTOGRAPHERS: Ryan Bethke, MarathonFoto GRAPHIC DESIGN & LAYOUT: Nestor Pecache
MARCH 12, 2016
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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.
/builtwithchocolatemilk
@chocolate_milk
@builtwithchocolatemilk
RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE
MIRINDA “RINNY” CARFRAE Three-time Kona World Champion MIRINDA “RINNY” CARFRAE
is no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks. What’s your favorite thing about running? MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.” Any tips for new runners training for their first half or full marathon? MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.” How do you break through the mental and physical blocks? MC: “When I’m tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.” Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.” Watch Rinny training videos and learn more about the science of recovering with chocolate milk at
BuiltWithChocolateMilk.com
Schedule of Events
WASHINGTON DC SET LIST HEALTH AND FITNESS EXPO
RACE DAY EVENTS
FINISH LINE FESTIVAL
Health & Fitness Expo The DC Armory 2001 E Capital St. SE, Washington, DC 20003
Race Day Saturday, March 12
RFK Stadium Lot 3
Thursday, March 10 12:00 pm – 7:00 pm Friday, March 11 10:00 am – 7:00 pm Expo admission is FREE & open to the public.
Marathon & 1/2 Start Time 7:30 am Start Line Constitution Avenue NW at 14 St. Northwest 5K Start Time 7:30 am Start Line RFK Stadium Lot 3
Moonshine Society 8:30 am – 10:15 am Awards Ceremony 10:45 am– 11:00am Tower of Power 11:00 am – 12:15 pm Moonshine Society 12:30 pm – 1:30 pm * Subject to change
RACE RESULTS Official race results will be posted online at competitor.com by 7:00 p.m. EST. 6
ROCK ‘N’ ROLL DC 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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Reagan National Airport
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BOTH COURSES MARATHON COURSE HALF MARATHON COURSE 5K COURSE BAND STAGES WATER + *GATORADE AT EVERY OTHER STATION
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MARATHON COURSE 1 HALF MARATHON COURSE 1 1Mt Olivet 5K COURSE
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Porta potties are located at every hydration station throughout the course.
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Give meaning to your miles.
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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®
Start Line Map
INFORMATION & SOLUTIONS FEDERAL TRIANGLE METRO STATION ENTRANCE & EXIT
Pen
The Old Post Office
nsy
M
metro
Constitution Ave NW
Andrew W Mellon Auditorium
START
EPA Building West
E
BROOKS VIP TOILETS
EPA Building East
2
3
ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
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Library
Depatment of Justice
9 10 11 12 13 14 15 16 17 CORRAL CROSSING
START REFRESHMENTS
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CORRAL CROSSING
National Museum of Natural History
UPS GEAR CHECK
Constitution Ave NW
9th St NW
Madison Dr NW
5
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CLOTHES PIN
12th St NW
National Museum of American History
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Internal Revenue Service Building
VOLUNTEER CHECK IN
1
lvan
9th St NW
12th St NW
10th St NW
Ronald Reagan Building & International Trade Center
14th St NW
12
1401 Pennsylvania Ave NW
14th St NW
EVENT GUIDE START AREA MAP 1
N
US Post Office
VIP located in the Willard Intercontinental Hotel
Madison Dr NW
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Finish Line Map N
LOT 1
Constitution Ave NE
COURSE ON & 5K MARATH HALF URSE CO THON MARA
19th St NE
GEAR CHECK
5K OUTBOUND COURSE Joins & Returns on Marathon Course
RUNNER EXIT
SECURE ZONE
A St NE
MEN’S & WOMEN’S CHANGING ROOMS
LOT 3
SKATEBOARD PARK
CHARITY VILLAGE
SECURE ZONE
FINISH
EVENT GUIDE FINISH AREA MAP
MAIN MEDICAL CENTER
LOT 2
PARTICIPANT PARKING in LOT 6
East Capitol St NE
TOYOTA DISPLAY
SPONSOR ROW
INFORMATION
FINISH FESTIVAL STAGE
East Capitol St
HALF MARATHON COURSE MARATHON & 5K COURSE
BLEACHERS
VIP
FAMILY MEETING ZONE
5K GEAR CHECK
5K START
RFK STADIUM 5K START WATER
BEER GARDEN
MERCHANDISE
ST JUDE
5K START CORRALS VOLUNTEER CHECK IN
M
metro
STADIUM - ARMORY STATION
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ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
DC ARMORY
22nd St NE
19th St NE
1
East Capitol St SE
RACE DAY VIP PARKING & SHUTTLE
Spectator Tips
YOUR ROCK ‘N’ ROLL ENTOURAGE Mile 1 – CVS Pharmacy 2125 E St NW Metro Station: Foggy Bottom (Orange Line & Blue Lines & Silver Line) Mile 5 – Dumbarton Bridge/Q St NW 23rd and Q St NW Metro Station: Dupont Circle (Red Line)
TRACK YOUR RUNNER
Sign up for the Competitor Wireless Runner Tracking text messaging service at www.competitorwireless.com for an accurate way to track up to five runners. Want to see your runner on course? Below are great spots on course that you can catch them! Start Line 14th St and Constitution Ave NW Metro Station: Federal Triangle or Smithsonian (Orange Line ,Blue Line & Silver Line) 16
Mile 6.2 (10k) – Open City Coffee House 2331 Calvert St. NW Metro Station: Woodley ParkZoo (Red Line) Mile 8 – Bison Bend Howard University: 5th & Harvard St, NW Metro Station: Columbia Heights (Yellow & Green Lines) Mile 9.5 – North Capitol North Capitol Street at R Street, NW Metro Station: New York Ave/ Florida Ave/Gallaudet University (Red Line)
ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
Mile – 13.7 D St. SE at 3rd St. SE Metro Station: Capitol South Metro Mile – 14 First St. SE at E St. SE Metro Station: Capitol South Metro Mile – 14.8 M St. SW at S. Capitol St. SW Metro Station: Navy Yard Metro Mile 22 –Anacostia Park Fairlawn Ave. SE at Pennsylvania Ave SE. Metro Station: Anacostia (Green Line) Mile 22.1 – Randle Circle Minnesota Avenue, SE Metro Station: Benning Road (Blue Line)
Finish Line: E. Capitol St. at Armory Mall/RFK Stadium Metro Station: Stadium Armory (Orange, Blue & Silver Lines) Watch your loved ones cross the finish line and reunite with them in our Family Reunion Area. Plan Your Family Reunion: With 25,000 finishers expected, it is important to discuss a post-race reunion plan with your runner before the race. Designated alphabetical signs will be posted in the Family Reunion area at. Pick a letter and make sure everyone in your party knows to meet at that letter. Finish Line Festival: 8:00 a.m. to 2:00 p.m. in RFK Stadium Lot 3
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
Toyota Rock ‘n’ Roll Concert Series
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ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
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. 20
ROCK ‘N’ ROLL DC 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.
Some watches are made for everything. Forerunner was made for your thing. Your thing makes a 4:30 a.m. alarm seem normal. Your thing turns your insides into a knot as you wait for the gun to go off. We get it. So we make Forerunner watches with smart technology1 designed for runners. Not watches designed for, well, everybody. Find yours at Garmin.com/forerunner Forerunner. For Runners.
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MARCH 12, 2016 When paired with compatible phone; see Garmin.com/ble
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21
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ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
If you’re a competitor, you beat your best. It’s what you do. If you want to save money on car insurance, you switch to GEICO. It’s what you do.
geico.com | 1-800-947-AUTO | Local Office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2016 GEICO
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DISCOVER WASHINGTON D.C. Get back to your best self at The Westin Washington D.C. City Center
Experience a refreshing stay Delight in delectable meals Engergize yourself Nourish yourself with dinner at The Fringetree Restaurant* the night before the run and receive a 10% discount when you present this advertisment. *Reservations recommended. Must be an overnight guest of The Westin Washington D.C. City Center
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Insurance for Active Lifestyles
www.ActiveTransamerica.com
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Transamerica congratulates all racers who are Rockin’ and Runnin’ their way to a better tomorrow!
Proud Sponsor of the Rock ‘n’ Roll Marathon Series.
Running Locations
D.C. RUNNING SPOTS If your sights are set on seeing all the Nation’s Capital has to offer, there is no better way than on foot. The Monuments and the National Mall: Steeped in history and revered by all, the miles surrounding the National Mall are a must see for any runner. In a short run, you can see the White House, the Capitol and all the monuments. Mount Vernon Trail: Located just across the river from downtown Washington, D.C., is a multiuse recreation trail. Nearly 18 miles long and right along the Potomac River, this flat and easy to find trail offers breathtaking views of the river and the D.C. monuments. Rock Creek Park: Another paved bike path is the Rock Creek and Potomac Parkway, which runs past Dupont Circle, through the National Zoo, and onward. Much of it is shaded and offers a much needed escape from a mostly urban city. May be a great bet for a Sunday run!
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C&O Canal/Capital Crescent: A flat, crushed gravel path that runs for more than 100 miles to the northwest, well into Maryland. Every mile is marked, which is great for getting splits on your runs or deciding when to turn around. Both trails lead straight into the heart of Georgetown, which offers an abundance of dining options! Capital Crescent Trail: This railtrail was built upon the abandoned rail bed of the 11-mile Georgetown Branch of the B&O Railroad. The trail is paved from Georgetown to Bethesda (approximately 7 miles), then becomes a temporary gravel trail from Bethesda to Rosemary Hills in west Silver Spring. Four bridges and two tunnels offer trail users gentle gradients and gradeseparated roadway crossings. The trail closes at dusk (open to commuters). To reach the trail, take the DC Circulator’s Dupont Circle to Georgetown and Rosslyn .
ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
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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
ROCK ‘N’ ROLL DC MARATHON & ½ MARATHON
Fundraising Groups FEATURED CHARITY
FUNDRAISING GROUPS American Association for Cancer Research Foundation – AACR Runners for Research To prevent and cure cancer by providing financial support for scientific research, education, and communication. Website: aacrfoundation.org Email: danielle.triplett@aacr.org
Make your personal journey to the finish line part of something bigger. St. Jude Children’s Research Hospital is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. When you sign-up to run as a St. Jude Hero, you’ll raise funds for lifesaving work done at St. Jude while you train for your Rock ‘n’ Roll Marathon Series race. Plus, you can earn great benefits along the way that may include free airfare, lodging, Heroes Hospitality access, and more. Learn more at runrocknroll.com/partner/st-jude
The Leukemia & Lymphoma Society’s Team in Training Team In Training (TNT) is the flagship fundraising program for the Leukemia & Lymphoma Society (LLS) and the only endurance sports training program for charity that raises money for blood cancer research. TNT and LLS are changing the landscape of blood cancer, not someday but today, making TNT the perfect way to fundraise. Website: teamintraining.org Back on My Feet BoMF uses running to help the homeless change the way they see themselves that results in employment and independent living. Website: dc.backonmyfeet.org/ Email: kelly.andreae@backonmyfeet.org Phone: 571-408-9240
Girls on the Run – DC – Girls on the Run – DC Girls on the Run inspires girls to be joyful, healthy and confident using an experience-based curriculum which creatively integrates running. Website: gotrdc.org Email: kelly@gotrdc.org Michael J. Fox Foundation – Team Fox Team Fox is the grassroots community fundraising and training program at The Michael J. Fox Foundation for Parkinson’s research. Website: teamfox.org Email: spaddock@michaeljfox.org Move for Hunger Race Against Hunger! Join Move For Hunger and help us provide meals to families in need across the US. Website: moveforhunger.org/run Email: emily@moveforhunger.org National MS Society – Run MS With Run MS, join a network of runners committed to moving us closer to a world free of multiple sclerosis. Website: RunMSDC.org Email: runmsdc@nmss.org
Colon Cancer Challenge Foundation Team Colon Cancer Challenge Run for Research with Team Colon Cancer Challenge – make your miles count in the fight against colorectal cancer. Website: events.coloncancerchallenge.org Email: info@coloncancerchallenge.org
MARCH 12, 2016
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Official Sponsors
Corporate Sponsors
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