Humana Rock 'n' Roll New Orleans Event Guide by Competitor Group

FEBRUARY 3-5, 2017

NEW ORLEANS EVENT GUIDE 48 HOURS TO RACE DAY! PAGE 20

CAN’T-MISS HYDRATION TIPS

INJURYPREVENTION

BE THE BEST SPECTATOR!

PAGE 30

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«GET READY TO

RUN NOLA

YOUR TOTAL WEEKEND PLAN

FEBRUARY 3-5

WELCOME TO THE START LINE W

elcome to New Orleans! 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 by pure luck, the face of the sport has changed. The sport of running 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 a part of the 8th running of this incredible event. Thank you to the City of New Orleans and all of its 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 New Orleans city and that you continue this tradition with us for many years to come! Sincerely,

THE COMPETITOR GROUP TEAM

#RNRNOLA STATS

66% are female

18% are running their first half marathon

28% are running their first marathon

33% are male

Schedule of Events Friday, February 3 12:00pm – 6:00pm Expo: New Orleans Morial Convention Center, Hall J

Saturday, February 4 7:30am 5K Start (City Park) 9:00am – 5:00pm Expo: New Orleans Morial Convention Center, Hall J

Sunday, February 5 7:00am 10K Start Start Line: St. Charles Ave. and S. Maestri St. Finish Line: Roosevelt Mall in City Park

7:30am Marathon, 1/2 Marathon Start Start Line: Poydras St. at Camp St Finish Line: Roosevelt Mall in City Park

FINISH LINE FESTIVAL

ROOSEVELT MALL IN CITY PARK 7:45am - 9:15am* B Street Benny 9:40am - 10:30am* Big Freedia 11:00am - 11:15am* Award Ceremony 11:15am - 12:45pm* Dirty Dozen Brass Band 1:15pm - 3:45pm* Cory Ledet & His Zydeco Band Concert admission is FREE and open to the Public. Entertainment to continue until 3:45pm.

A How-To Guide for Rocking the Expo The Humana Rock ‘n’ Roll New Orleans Marathon Expo is more than just a place to pick up your race materials. Join over 100 sponsors and exhibitors in celebrating the top brands and services in the industry. Make sure you follow these steps to ensure you have a great time. Visit the exhibitor list and expo map to plan your day Get your race day parking plan at booth #607

Our 50 states & 41 countries have been represented by runners at our NOLA Race.

Pace yourself with the Super Pacers in booth #502 Register for next year’s race in booth #411. You’ll never pay less!

CLICK HERE TO VIEW THE MAP OF EXPO 2

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

shows.map-dynamics.com/rnrneworleans2017

A run can change everything. And it’s not just you that looks better. Everything looks better. It’s a win-win times infinity.

FEBRUARY 3-5

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

FEBRUARY 3-5

CONTENTS 2 WELCOME TO THE

18 RACE DAY GEAR

The team with all the tips

Read this while you pack!

START LINE

8 HEADLINER

Celebrate post-race with the Dirty Dozen Brass Band!

12 MANNERS FOR

MILES

Be the best race neighbor

16 5 RACE DAY DONT’S

Don’t make mistakes we’ve made

CHECKLIST

20 48 HOURS TO

RACE DAY

Get to the start line feeling 100%

22 4 STRATEGIES FOR

RACE DAY JITTERS

24 WHAT TO EAT BEFORE YOUR RACE

How to fuel smart before go-time.

26 HYDRATION HAZARDS

What, when & how to do fluids.

28 ENERGY GELS Power can come in small packages.

30 RECOVERY Keys to being able to walk on Monday

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

Make your personal journey to the ďŹ nish line part of something bigger

St. Jude patient Eden

FEBRUARY 3-5

Toyota Rock 'n' Roll Concert Series

CHECK OUT OUR HEADLINER

DIRTY DOZEN BRASS BAND

Sunday, February 5 Roosevelt Mall in City Park 11:15am - 12:45pm

Get ready to get funky in New Orleans! Introducing NOLA’s own Dirty Dozen Brass Band as the headliner for the Toyota Rock ‘n’ Roll Concert Series at the Humana Rock ‘n’ Roll New Orleans Marathon & 1/2 Marathon! After you run the streets of New Orleans, celebrate your ﬁ nish with Dirty Dozen Brass Band at the Finish Line!

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

Available in prescription. STYLE SHOWN: LIGHTHOUSE

Color. Clarity. Detail. PolarizedPlus2® Sunglasses Meb Keflezighi Maui Jim Ambassador His choice: Lighthouse Recommended as an effective UV filter for the eyes and surrounding skin.

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

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, refuel exhausted muscles and help return to peak potential Provides 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 BuiltWithChocolateMilk.com.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS /builtwithchocolatemilk @chocolate_milk

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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 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

FEBRUARY 3-5

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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. 2. Stop talking during the National Anthem for obvious reasons. 3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners 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.

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

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

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 postrace 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.

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

FEBRUARY 3-5

HOW FAR WILL YOU TAKE IT

With spacious cargo capacity* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. *Cargo and load capacity limited by weight and distribution. Â©2015 Toyota Motor Sales, U.S.A., Inc.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

HOW FAR WILL YOU TAKE IT

With available Bird’s Eye View Camera* and standard All-Wheel Drive with intelligence (AWD-i). Prototype shown with options. Production model may vary. Before towing, confirm your vehicle and trailer are compatible, hooked up and loaded properly and that you have any necessary additional equipment. Do not exceed any Weight Ratings and follow all instructions in your Owner’s Manual. The maximum you can tow depends on the total weight of any cargo, occupants and available equipment. *The Bird’s Eye View Camera does not provide a comprehensive view of the area surrounding the vehicle. You should also look around outside your vehicle and use your mirrors to confirm surrounding clearance. Cold weather will limit effectiveness and view may become cloudy. ©2015 Toyota Motor Sales, U.S.A., Inc.

FEBRUARY 3-5

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Beers brewed just for runners

MAY 2016

What’s new in running fuel

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& MORE EPIC RUNNING ESCAPES

GEAR:

Small brands with big ideas

Michael Wardian running free in Baracoa, Cuba

5 Race Day Don’ts

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

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.

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

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.

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:

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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 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 hot-weather apparel options in the event that the race day forecast is wrong. CM0516_FOB_COVER.indd

4/26/16 4:19 PM

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.”

Race day don’t for New Orleans: Don't cut it too close in the morning! Get to the start line with plenty of time to find your corral, grab a drink, and use the restroom.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

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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 230 | 235 | 630

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When paired with compatible phone; see Garmin.com/ble

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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: Print out pre-race instructions Anti-chafe lotion Warm attire 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

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Your race day checklist to ROCK New Orleans! BY JESSIE SEBOR | PROVIDED BY WOMEN’S RUNNING

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 antichafe 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.

Featured Charity Imagine a race where hope marks the finish line. Make it a reality when you run as a St. Jude Hero to support the lifesaving work at St. Jude Children’s Research Hospital®. As a St. Jude Hero, you’ll cross the finish line knowing that you truly Run for a Reason. To learn more about becoming a St. Jude Hero, visit stjude.org

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

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 FEBRUARY 3-5

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Beers brewed just for runners

MAY 2016

What’s new in running fuel

Page 8

Page 10

& MORE EPIC RUNNING ESCAPES

GEAR:

Small brands with big ideas

Michael Wardian running free in Baracoa, Cuba

SPEEDY RACING SHOES MUST-DO SUMMER RACES DO-ANYWHERE WORKOUTS

CM0516_FOB_COVER.indd

Get Fit, Get Faster RULE THE 5K!

10 4/26/16 4:19 PM

Ready, Set, Race! Here’s a checklist of things to do in the 48-hour race countdown to ensure that you get the most out of the hard training you’ve done. BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

48:00 — Do a short, fast workout Your next-to-last workout before a race should be relatively easy, so you’re not fatigued on race morning, but it should include a dash of speed to prime you for competition! For example, run three miles easy, then run 6 x 30-second relaxed sprints. 47:00 — Start carbo-loading Research shows that one day of very high carbohydrate intake (4.5 grams of carbohydrate per pound of body weight) is sufficient to maximize muscle glycogen stores. But you might as well start two days out for good measure. To get the carbs you need, be sure to consume them at every meal (e.g. oatmeal and orange juice for breakfast, noodle soup for lunch and a rice dish for dinner) and supplement with high-carb beverages such as Ensure between meals. 47:00-39:00 — Stay off your feet Avoid spending any unnecessary time on your feet today. The yard work can wait until next weekend! 31:00 — Get a good night’s sleep Getting adequate sleep is critical to endurance performance at all times, but it is never more important than in the final days before a big race. In a recent British study, runners covered 6 percent less distance in a 30-minute time trial after being awake for 30 hours than they ran after a full night’s rest. While that’s a pretty extreme sleep deprivation, even a few lost hours of rest could keep you from reaching your race goal.

22:00 — Do a short, easy workout A short, easy workout is better than none at all the day before a race. 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 There’s nothing worse than showing up at a race venue and realizing you forgot something important. To avoid this nightmarish experience, take some time to get all of your gear together now. It’s best to create a race gear checklist that you use for every race. 18:00 — Plan for race morning Minimize hassle by making a concrete plan for race morning that includes a wake-up time, a route to the race venue, a parking site and arrangements to get home after the race. 9:00 — Visualize your race Mental rehearsal, or visualization, is a powerful tool of psychological preparation. After settling into bed, clear your mind and imagine the next morning’s race as vividly as you can. Obviously, you can’t go through the entire course in real time, so focus on critical parts such as the start, challenging hills and so forth. Imagine moving with impeccable form and feeling strong.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

3:00 — Wake up early Research on the relationship between circadian rhythms and exercise performance suggests that optimal performance is not possible within a couple hours of waking up in the morning. So 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 Nutrition is more important than sleep on race morning, so it’s also important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast. Aim to consume 75-100 grams of carbohydrate three hours before your race start, or at least 50 grams two hours out. 2:15 — Make sure your gear is ready Before you leave home, go through your gear checklist and your actual gear one last time. Be sure not to forget the small essentials such as sunscreen, race number, etc. 0:30 — Warm up thoroughly Start your warmup about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles, and finish with a few 20- to 30-second bursts at race pace.

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4 Strategies for dealing with race day jitters BY YUKI HAYASHI | PROVIDED BY WOMEN’S RUNNING

any runners experience some kind of pre-race stress— butterflies, sweating, shaky hands. But panic symptoms can go beyond normal nerves with a rapid heart rate, shortness of breath, chest pain and dizziness. “A lot of people describe a panic attack as feeling like a heart attack,” says Cindra Kamphoff, director of the Center for Sport and Performance Psychology in Mankato, Minn. If you’ve experienced panic attacks, it’s important to see your doctor. Cognitive behavior therapy (CBT), mindfulness training, even medication can help manage the condition. But if you have a case of the pre-race nerves, there are steps you can take to relieve your jitters before they sabotage your race. Strategy #1: Reframe nervousness. Turn a perceived negative into a positive. “We need a certain amount of excitement to do our best, so butterflies aren’t necessarily bad—it’s how you interpret them,” says Kamphoff. Do this! Channel the energy for good. She says, “Why think, I’m nervous, I won’t do well today, when ‘good’ nervousness could actually help you?” Tell yourself: I’m so excited to be here. I can’t wait to start!

Strategy #2: Exercise mindfulness. Focused breathing is a mindfulness technique that alleviates anxiety. “A steady tempo of breathing in for four counts and breathing out for four counts works for me,” says Christina Torres, a Honolulu runner who has experienced

panic attacks. Focusing on tempo and rhythm are also helpful: “If I go on a run when I feel an attack building, I’ll count every 10 strides or sing along to my playlist,” says the five-time marathoner. Do this! Practice soothing exercises like counting your breaths—even when you are calm—and then use these exercises when you feel anxiety building.

Strategy #3: Say nice things. As runners, we are notorious for beating ourselves up, says Kamphoff, a three-time Boston Marathon qualifier. “Runners negatively compare themselves to others, thinking things like, I don’t look as fit as that runner. That negative self-talk can lead to anxiety,” she explains. Do this! Repeat a powerful affirmation instead. “The most effective phrases start with ‘I can’ and ‘I am,’” says Kamphoff. Think: I can run 13.1! I am ready!

Strategy #4: Stick to your routine. The advice to not try anything new on race day goes for mental preparation too. As for my personal pre–NYC Tri freakout? Once I focused on my transitionarea routine, my pulse slowed. I breathed easy. “I am going to have an awesome race,” I said. And I did. Do this! Your race routine should cover nutrition, warm-up, self-talk, mindfulness exercises, even pre-race portapotty visits—a widespread anxiety source for runners, says Porter. Caffeine can promote anxiety, so consider cutting back if this applies to you.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

Entertainment on course: Enjoy the atmosphere! The start line in New Orleans is beautiful and the energy and people around you equally as amazing. Revel in the glory of what you are about to accomplish and go get it! Music on Course: 10K - 5 Bands on course 1/2 Marathon: 9 Bands on course Full Marathon: 17 Bands on course Landmarks on Course: Downtown NOLA St. Charles Ave French Quarter Jackson Square City Park

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.

Book a VIP Marathon Package at westin.com/runwestin

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Half Marathon Fuel: It’s What’s for Breakfast What should you nosh on before the big day? BY LISA PUSTER | PROVIDED BY WOMEN’S RUNNING MAGAZINE

ueling is a key to any successful race. What you choose to put in your body can help you run your best possible race and aid in recovery, so think about what you eat before, during and after! Don’t wait until the day before the big race to start thinking about fueling your body. It’s best to start adding extra calories to your meals in the week before. A mix of both carbs and protein is important. Starting a race with a full store of carbs can improve performance and endurance so make sure to fill up on grains, starchy vegetables and fruits the week before the race. Also, as you consume more food during the week before the race, your protein levels should also increase as your portions become larger. Many people make the mistake of waiting until the night before the race to eat their big meal. Try making lunch your big meal of the day before the race, instead. This gives your body more time to process nutrients, lowers the risk of stomach problems and can even help you sleep more soundly. Pasta is still often considered one of the best pre-race meals but instead of having it for dinner, eat it for lunch the day before the race and opt for a lighter dinner that evening, instead. What you choose to eat the day of the race, however, is just as important as what you eat the week before. In the two to four hours

before the race, eat protein and simple carbs and drink water or sports beverages. Avoid high fiber, fatty and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie. The hour prior to the race should just include moderate consumption of water, sports beverages, energy gels or chews. During the race, consume 30-60 grams of carbs per hour. Suggested energy foods to eat during the race include bananas, orange slices, energy, granola or fig bars, dried fruit and even LifeSavers, Sweet Tarts and gummy bear candies. Make sure to rotate between drinking a cup of water and a cup of sports drink every 15 minutes to restore fluids and electrolyte levels but to avoid too much sodium from just sports drinks and over-hydration from just water.

ratio of carbs to protein is recommended. Your body is nearly completely depleted in carbohydrates and you need to replace them as soon as possible. Suggested food choices following the race are bananas, fruit, yogurt, milk, muffins and bagels. Also, soon after the race, try to eat a full meal that contains lean proteins, complex carbohydrates and some fats. Your body is craving calories and nutrients. Replacing them quickly will aid in your post-half marathon recovery and repair and rebuild any muscle damage. Fluids are just as important as food, after a half marathon, so make sure to consume sports drinks or other beverages containing electrolytes and nutrients, along with water. Drinking just water could further dilute your blood and increase your risk of overhydration. Some good post-race drinks are sports drinks, soft drinks, juices or chocolate milk.

Related Article: Editor’s Picks

FUEL WE’RE OBSESSED WITH Following the race, make sure to get a mix of high-carb and moderate-protein into your body as quickly as possible. A 3-to-1

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

Proper training, along with eating and drinking right before, during and after the race should help you run a successful half marathon and result in a speedy postmarathon recovery!

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Stay hydrated on course CLICK TO VIEW LIVE MAP

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St Patricks Park

6118

Warren Easton Park

Independence Square

DE AVE

Water will be available before and after the race, and at aid stations every 1-2 miles on course 10

6118

Louis Armstrong Park

CAMP

ES AVE

TCHOUPITOULA S ST

CARONDE

JULIA

MAGA ZINE ST

Ave

ST CHARL

Girod

Nash ville

Lafayette Square

Cal lio p

e St

428

EXPO

428

C ST

VE ES A ST CHAR L

nia

Pryta

Prytania St

428

Tchoupitoulas

ulas

ito

Tcho

Soniat St

Ave

e St

Jefferson

t Rd

Wes

Clay Ave

Hen ry

azin

Race

AV E

Mag

ENE AVE

Audubon Park

ST CH ARL ES

RLE HA

Franklin Ave

Audubon Park

Crescent City Connection

MELPOM

Loyola University

s Av

iana

arl e

Louis

Napolean Ave

Ave

Gatorade will be available at roughly every other aid station, starting at station 2 4

LET ST

S RAM

D AV

Convention Center

Mississippi River

PART

S ST

10K

START

WA R

Tulane University

ETE RS

START

POYDRA

S. P

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

l St

n Av

CAT

ntch

3139artra

2. Drinking Too Much During the Race Dehydration has negative effects on performance—but you shouldn’t overhydrate either. The human body was not designed to absorb large amounts of fluid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down drinks—and over-hydrating can be dangerous.

RS TE PE

541

4. Using Caffeine Without A Prior Caffeine Fast Caffeine boosts endurance performance by affecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to caffeine. If you’re a regular coffee drinker or user of caffeine in other forms, you must go caffeine-free for at least a week before a race to enjoy the performance-enhancing effect of taking caffeine on race morning.

Jackson Square

Washington Park

AV E

1. Drinking Too Much Before The Race Some runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water. But the humans are not designed to do this. Any fluid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of timewasting pit stops. On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off.

PL AN A

6118 6111

Xavier University

6115

BY MATT FITZGERALD | PROVIDED BY COMPETITOR MAGAZINE

3. Using A Sports Drink You’ve Never Used Before Some runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and find that they tolerate some sports drinks better than others. If you are among the latter group, make sure you try the sports drink available on the course prior to race day. If it upsets your stomach during training, give it another chance or two and see if it doesn’t become more tolerable over time. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need.

3139

Get your ﬂ uids in check to perform your best on race day!

ydration is crucial to running your best. Drinking water might sound easy, but it’s actually easy to get wrong! Avoid these five mistakes to be a hydration champ!

14 NA L

Florida Ave

CITY PARK AVE

6119

610

LEL ONG

Roehm Park

Hydration HAZARDS

DREYFOUS DR

3021

26 6

Victory Ave

Dillard University

L IA

FINISH 6119

City

DIAG

MARCO NI DR

Franklin Ave

HA 24 RR ISO NA VE

V02

Mirabeau Ave

London Ave Canal

SUBJECT TO CHANGE

Pratt Park

GLUKOS ENERGY STATION MEDICAL RESTROOMS

Metairie Park

Boreas Park

ROBERT E LEE BLVD

Av e

V02

rne

SUBJECT TO CHANGE

NC lai bo

1 1 1

WISNER BLVD

MARCO

10K START TIME: 7:00 AM MARATHON/HALF MARATHON START TIME: 7:30 AM

Fleur De Lis Park

MARATHON & HALF MARATHON COURSE HALF MARATHON COURSE 10K COURSE

Orleans Canal

W Esplanade Ave

Lakeshore Park

NI DR

SUNDAY, FEBRUARY 5, 2017

17th St Canal

10K START TIME: 7:00 AM MARATHON/HALF MARATHON START TIME: 7:30 AM

1 1 1

Floral Park

Foliage Park

Orleans

OLE

ORI

Lake Oaks Park

ROBERT E LEE Park BLVD

McGuire Park

Zephyr Park

rmalin Tou k Par

New Bonnabel Place

SUNDAY, FEBRUARY 5, 2017

Lakeshore Park

Ozone Park

S T BERNA RD AVE

Lakeshore Park

Bayou St John

shore

ve dA nar Ber

Lake

University Of New Orleans

rra

Dr ore esh Lak

West End Lake Shore Park

i i R

Glukos energy will be at miles 8.6 and 17.5

466

10 aid stations for the marathon 5 aid stations for the half marathon 3 aid stations for the 10K Lemon Lime Gatorade is the ﬂavor at every other aid station 5. Drinking In Races That Last Less Than An Hour Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. If you’re thirsty, of course, have a beverage! If you’re not, don’t sweat it and skip the aid station.

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5 Things You Need to Know about Energy Gels

SPEEDY RACING SHOES MUST-DO SUMMER RACES DO-ANYWHERE WORKOUTS

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How They Work:

BY JEFF GAUDETTE | PROVIDED BY COMPETITOR MAGAZINE

our body uses two primary sources of fuel to feed the muscles when you’re running — fat and carbohydrate. Fat is a largely abundant resource, but is broken down into usable energy slowly, making it an ineffective fuel source when running anything faster than 60-70% of your half marathon/marathon pace. Therefore, your body relies on carbohydrate as its primary fuel source when racing. Generally, the faster you run, the greater the percentage of your fuel will come from carbohydrates. The problem with carbohydrate is that we can only store a limited amount in our muscles — even when you load up. Typically, we can store about 90 minutes of muscle glycogen when running at half marathon pace and about 2 hours worth when running at marathon pace. So, if you’re not an elite athlete, you’ll be running out of muscle glycogen long before you cross the finish line. Simply speaking, energy gels are designed to replenish carbohydrate stores that are depleted when running. Why Use Them: Because carbohydrate is stored in both the muscles and the blood, your performance on race day relies on using the glycogen stored in the muscle. For glycogen to make its way to the muscles, it must first be digested, make it’s way through the intestinal wall, and then absorbed by the muscles. This process takes time and isn’t very efficient. However, gels will often “wake you up” in a very noticeable way because our brain only runs on the glucose stored in the blood. As the muscles start to absorb more blood glucose, the brain gets less glucose and starts to get hazy (you’ve probably noticed this feeling on your long runs, or if you’ve gone for a run without eating enough). Often, a gel will wake you up and help the mind feel energized, but it doesn’t necessarily prevent the bonk in your legs.

When Should You Take Them? Like almost every other facet of running, the timing of when you should take your gels is very individual. Each runner absorbs and processes carbohydrates at a different rate — some can feel the effect within three minutes while others might take up to 15 minutes.

your blood stream as glucose. The sugar will stay in the blood stream until absorbed by the working muscles or other organs. If you continue to pump sugar into the blood stream, you’ll suffer the same fate as your children if left alone on Halloween — sick from too much sugar.

Therefore, you want to begin taking gels relatively early in the race. By taking the gels early, your body shouldn’t be under great duress and you have a better chance of processing the sugars faster and without stomach issues. I suggest taking your first gel somewhere between 45-60 minutes, depending on how well you generally react to gels in training.

The other aspect to keep in mind is that your digestive track is trainable like most every other part of your body. So, if you eat gels in training, particularly if you do it at set intervals that correlate to when you will take them during the race, your body will learn to keep the digestive track running and you will digest the gel more readily.

Some runners like to take a gel right before the race starts. While there is no problem with this from a physiological standpoint, I find it better to consume a more substantial breakfast, with less simple sugars. This helps you avoid eating nothing but simple sugar for 3-4 hours.

Important Tips: How to take energy gels if you have stomach problems:

Like we’ve discussed, it’s possible that your stomach might shut down during the latter half of the race. If this happens to you and you’ve been unable to take energy gels late in the race, try eating only a small portion of the gel, but in closer intervals. For example, How Often Should You Take Them? eat 1/4 of the packet every 20 minutes. The speed at which you’re able to digest You’ll still consume the energy you need, and process energy gels plays an important but you’ll give your stomach a roll in how often you want to better chance to properly digest take them. Because the digestion process will be slowed or halted Look for Glukos, without getting sick. the further you get into the the official gel Always take energy gels with race, you need to be careful and gummie water. not to overload your stomach. on the Rock ‘n’ I suggest waiting about 45-60 Roll San Diego Always take energy gels with minutes between gels before course at these water, never alone and never with taking another one. Most runners spots along the a sports drink. should be closer to the 60 minute course: mark, especially if they have Without water, energy gels will sensitive stomachs. Half Marathon take longer to digest and enter Course: the blood stream. If you take an The second reason to wait 45-60 Mile 8.6 energy gel with a sports drink, minutes between taking gels is you run the risk of ingesting too that you don’t want to speed too Marathon much simple sugar at once. Taken much simple sugar into your blood Course: together, a gel and sports drink stream at once. Remember, the Mile 8.6 & 17.5 could be delivering close to 60 simple sugars from the energy grams of pure sugar — yack! gels will first be absorbed into

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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 postworkout 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-to-protein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration.

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

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 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.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

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.

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How to be the best race day spectator PROVIDED BY WOMEN’S RUNNING

Poydras St. at Camp St.

Finish Line

NI DR

Roosevelt Mall in City Park CITY PARK

UPS GEAR CHECK

FAMILY REUNION

INFORMATION MERCHANDISE

MARATHON JACKETS

BEER GARDEN

CITY PARK

TOYOTA DISPLAY CHARITY VILLAGE

PEDESTRIAN ROUTE to & from the SHUTTLE TERMINAL

VIP

FINISH FESTIVAL STAGE

BEAU BASSICH CIRCLE

VE ST

VOLUNTEER CHECK IN

MAIN MEDICAL CENTER MARCONI

RUNNER EXIT

STADIUM PARKING LOT

RUNNER EXIT

SECURE ZONE

FI N

TAD GORMLEY STADIUM

H IS FU K

N LF HO HAAT AR

L AL

FI N

H IS

A R

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

Marathon & 1/2 Marathon Start Line

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 postrace 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!

10K Start Line St. Charles Ave. and S. Maestri St.

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.

Make Sure You’re Seen And Heard: This isn’t like junior high, where your

New Orleans is notoriously a top spectator destination on race day.

EVENT GUIDE FINISH AREA MAP

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.

Best Spots on Course:

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? Point-to-point courses require some additional planning, but it can be done.

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.

MAR

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!

CITY PARK

FEBRUARY 3-5

2012

You flew across the Atlantic Ocean for the first international event in Madrid, Spain.

2004 Before headlining the post race concert, drummer Mike Malinin rocks with you on 26 band stages while running the Rock ‘n’ Roll Arizona Marathon.

2001

We finished on the oceanfront at the first ever destination half marathon, Rock ‘n’ Roll Virginia Beach.

1998

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

2014

2015

Olympic marathoner, Meb Keflezighi, is named our Vice President of Running.

At Rock ‘n’ Roll San Diego, 92-year-old cancer survivor, Harriette Thompson, inspires us all by becoming the oldest woman to finish a marathon.

2016

We all run for the bling and Mary Blue from Dallas, TX celebrates her first finish line with a selfie.

HUMANA ROCK N ROLL MARATHON & 1/2 MARATHON NEW ORLEANS

CREATE YOU R M OM E N T IN 201 7 JAN 14-15

ARIZONA

SEP 2-3

VIRGINIA BEACH, VA

FEB 5

NEW ORLEANS, LA

SEP 16-17

PHILADELPHIA, PA

MAR 11

WASHINGTON DC

SEP 24

MONTRÉAL, CANADA

MAR 18-19

DALLAS, TX

TBD

LISBON, PORTUGAL

MAR 19

MEXICO CITY, MEXICO

OCT 1-2

QUERÉTARO, MEXICO

MAR 26

SAN FRANCISCO, CA

OCT 7

BROOKLYN, NY

APR 1-2

RALEIGH, NC

OCT 7-8

SAN JOSE, CA

APR 1-2

CARLSBAD 5000

OCT 14-15

DENVER, CO

APR 23

MADRID, SPAIN

OCT 14-15

ST. LOUIS, MO

APR 29

NASHVILLE, TN

OCT 21-22

VANCOUVER, CANADA

MAY 27-28

LIVERPOOL, UK

TBD

MÉRIDA, MEXICO

JUN 3-4

SAN DIEGO, CA

OCT 29

LOS ANGELES, CA

JUN 18

SEATTLE, WA

NOV 4-5

SAVANNAH, GA

JUL 15-16

CHICAGO, IL

NOV 11-12

LAS VEGAS, NV

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DUBLIN, IRELAND

DEC 2-3

SAN ANTONIO, TX

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