2017 St. Jude Rock 'n' Roll Nashville Event Guide by Competitor Group

APRIL 27-29, 2017

EVENT GUIDE BE PREPARED FOR A HOT RACE DAY PAGE 19

«GET READY TO

VILLE

RUN NASH

YOUR TOTAL WEEKEND PLAN

4 STRATEGIES FOR RACE DAY JITTERS PAGE 21

CAN’T MISS HYDRATION TIPS PAGE 25

BE THE BEST RACE DAY SPECTATOR PAGE 33

ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

WELCOME TO THE START LINE W

elcome to Music City! At the beginning of the Rock ‘n’ Roll Marathon Series in 1998, we set out to create the next great race in the world. By pure luck, we created a themed event, and with a lot of hard work, together we have changed the face of the sport. Running, jogging and walking has 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.

Schedule of Events HEALTH & FITNESS EXPO

NASHVILLE MUSIC CITY CENTER, HALL C & D

Thursday, April 27 12:00pm - 7:00pm

Friday, April 28

10:00am – 7:00pm

RACE DAY

Thank you for being a part of the 18th running of this incredible event. Thank you to the City of Nashville 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.

1 MILE

We hope you have the time of your life running through Music City and that you continue this Spring tradition with us for many years to come!

Sincerely, ROCK ‘N’ ROLL MARATHON SERIES TEAM

64% are female

first half marathon

32% are running their first marathon

Saturday, April 29 at 6:15am Start Line: Downtown Nashville on Demonbreun St. (West Of 6th Street) Finish Line: 1st St & Woodland

MARATHON & HALF MARATHON

#RNRNASHVILLE STATS

28% are running their

Thursday, April 27 at 7:00pm Start Line: Deaderick St. at 4th Ave Finish Line: 1st Ave outside of Ascend

36% are male

Saturday, April 29 at 6:45am Start Line: 8th & Broadway Finish Line: 1st St & Woodland

A How-To Guide for Rocking the Expo The St. Jude Rock ‘n’ Roll Nashville Marathon & 1/2 Marathon Health & Fitness Expo is more than just a place to pick up your race materials. Join over 50 exhibitors in celebrating top brands and services in the industry. Make sure you follow these steps to ensure you have a great time: Parking & Shuttle Information will be located at Booth #354 & #454

Our 50 states & 8

countries have been represented by runners at our Nashville Race.

Get Pace Team information at Booth #307 Register for 2018 at the Rock ‘n’ Roll Series Booth #331. You’ll never pay less! CLICK HERE to visit the exhibitor map to plan your day APRIL 27-29

ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

APRIL 27-29

Advertorial

Derek Mitchell’s inspiring journey to improve his health and lose more than 200 pounds started with a personal pledge. His passion picked up steam when Team Red, White and Blue members encouraged him to finish his first 5K strong by running across the finish line. Having several veteran family members, Derek found Team Red White and Blue’s mission to enrich the lives of American veterans to be the perfect motivation. Through 6

ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

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

CONTENTS

3 WELCOME TO THE

17 RACE DAY GEAR

The team with all the tips

Read this while you pack!

START LINE

9 HEADLINER

Celebrate post-race with The Band Perry!

13 MANNERS FOR MILES

Be the best race neighbor

15 5 RACE DAY DONT’S

Don’t make mistakes we’ve made

CHECKLIST

19 BE PREPARED FOR A

HOT RACE DAY

Tips for running in the heat.

21 4 STRATEGIES FOR

RACE DAY JITTERS

23 WHAT TO EAT BEFORE

YOUR RACE

How to fuel smart before go-time.

25 HYDRATION HAZARDS

What, when & how to do fluids.

27 DESTINATION NASHVILLE

What to see, eat and explore during race weekend.

29 RECOVERY

Keys to being able to walk on Monday

33 SPECTATOR GUIDE

Get this in front of your race day cheer section!

APRIL 27-29

Toyota Rock 'n' Roll Concert Series

CHECK OUT OUR HEADLINER

THE BAND PERRY

Runners, if you reserved a ticket to The Band Perry show be sure to pick it up at the Health and Fitness Expo on Thursday or Friday. Doors open a 6:00pm and show begins at 7:00pm. Reserved seating for The Band Perry inside Ascend Amphitheater is now at capacity. If you did not reserve a ticket, runners, family and friends are welcome to join the party, free of charge, on the lawn outside of the venue with a live video and audio presentation.

APRIL 27-29

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

OFFICIAL RECOVERY BEVERAGE 10

ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

RINNY’S REASONS

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

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

Facebook:/builtwithchocolatemilk Twitter: @chocolate_milk Instagram: @builtwithchocolatemilk APRIL 27-29

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ST. JUDE ROCK ‘N’ ROLL NASHVILLE MARATHON & 1/2 MARATHON

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Manners for miles

Race-day etiquette can be confusing. First timer or seasoned pro, follow these simple rules to be a respectful member of the running community. BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING

1. Don’t cut lines at the bathroom. We’ve all gotta go. So plan your race day to include a wait time. Opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines.

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.

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

5. Be conscientious at water stops. If you plan on skipping the water, run straight down the middle and avoid crowding the sides. If you plan on stopping to sip, wait until you’re fully out of the station zone to move to the side and slow to a walk. Don’t take handfuls of cups - make sure you’re leaving water for those behind you. And remember to check beside you before tossing your cup!

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 so you don’t block the way of faster runners behind you. If you do want to change 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

6. Run through the finish line. 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 through

the secure zone towards the medals and refreshments. 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 replenishing goodies. Take one of each thing, but no more. There are a lot of other runners who also want to chow down after running, so be courteous toward them by ensuring you’re leaving them food too.

Support your fellow runners We expect to have more than 30,000 runners at the start line in Nashville this year! Please be respectful of your fellow runners and enter the starting corral that matches your bib number and estimated finishing time. We will have corral security in place if you have any questions regarding your start line corral location.

APRIL 27-29

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

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

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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 dont’s for Nashville: Traffic in Downtown Nashville can get backed up easily. Please make sure to have a parking & transportation plan prior to making your way to the start line on race morning. Please note, there is no specific parking & shuttle program for the 1 Mile race on Thursday evening.

APRIL 27-29

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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)

123

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

Your race day checklist to ROCK NASHVILLE! BY: JESSIE SEBOR

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

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Be prepared for a HOT race day It’s going to be hot and humid in Nashville this weekend. Here’s how you can prepare for your race: Set Realistic Expectations Unseasonably hot conditions are not ideal for setting a PR or hitting aggressive time goals. Take note of course time limits and consider a race day strategy that allows for a comfortable and safe finish: Slow your pace, walk or rest when you need to, and consider switching to a shorter. Before Race Day • In the lead up to race day, make sure you are drinking water and electrolytes to keep your fluids up. • Meet our Doc. Rock ‘n’ Roll Marathon Series’ Medical Director, Dr. PZ Pearce will be at the Health & Fitness Expo from 3 – 5pm on Friday to answer your questions. • Remember to complete the Medical

Information on the back of your race bib. On Race Day • Dress appropriately. Choose lightweight, sweat-wicking clothing in cool colors (avoid black). Don’t forget a hat and shades. • Take some salt. Before your race, add a salt packet to a cup of fluid and drink it. Salt packets will be available at the start line refreshment stand, from race officials within your starting corrals and on course at all medical stations. • Don’t over-exert yourself. If you’re feeling uncomfortably hot, slow down. • Don’t over-drink. Drink when you are thirsty and no more. Favor Gatorade Endurance and electrolyte drinks over water. • Make use of on-course cooling elements. Additional resources such as

cooling buses and water misters will be on course as necessary. Take a break in shaded areas along the route for a quick breather. • Carry water. There will be water stations on course. If you feel that you may need water in between these stops, bring a filled water bottle with you to cool yourself off with. • Consider switching distances. If you’re running the marathon you can decide to drop down to the half marathon before the race, or at the split point on course, without any advance action.* • If you don’t feel right, stop at a medical station to get checked out or see any race or city official on course who can help you seek assistance. Evaluate yourself throughout the run – if you experience headaches, confusion, or muscle cramps, stop and seek help. • Be aware of additional communications and updates while out on course. You can also sign up for text alerts to be notified of any changes as required. Rest assured we’re ready to rock with you, rain or shine. To read more expert tips for running in hot weather, click here. For more information and updates throughout race weekend please check Twitter and Facebook.

APRIL 27-29

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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.

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.

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! Repeat a powerful affirmation instead.

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

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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. “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.

Entertainment on course: 13 Bands on course for the 1/2 Marathon 26 Bands on course for the Marathon The course includes these historic Nashville sights: Honky Tonk Highway The Country Music Hall of Fame First Tennessee Park Musica Statue Music Row First Center for the Visual Arts Tennessee State Capitol Plus tons of rockin’ block parties and music!

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

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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. Related Article: Editor’s Picks

FUEL WE’RE OBSESSED WITH

your body as quickly as possible. A 3-to-1 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.

Following the race, make sure to get a mix of high-carb and moderate-protein into

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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.

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.

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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.

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.

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Get your fluids 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!

Belmont University

Calvary Cemetery

Armory Dr

Gatorade will be available at every other aid station, starting at station 2 Glukos energy will be at miles 8 and 18 17 water stations for the marathon 9 water stations for the half marathon 1 water station for the 5K

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.

APRIL 27-29

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4/26/16 4:19 PM

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Destination

NASHVILLE Most people will probably arrive in Nashville on Friday and want to stay healthy and low-key until after the race. If you want some healthy snacks and water for your hotel room, head to The Produce Place or Turnip Truck (there are two locations in The Gulch and East Nashville). Both placeshave organic options and are locally-owned.

If you forgot anything for the big run, there are some local athletic shops including Nashville Running Company and Team Nashville. CARB-LOADING RESTAURANTS IN NASHVILLE • Demos’ Restaurant | Downtown Nashville • Sole Mio | Downtown Nashville • Moto | The Gulch • Bella Napoli | Edgehill Village • MAFIAoZA’s | 12 South • Caffe Nonna | Sylvan Park • Pomodoro East | East Nashville

• Nicoletto’s Italian Kitchen | East Nashville

POPULAR NEIGHBORHOODS TO EXPLORE • Downtown Nashville (especially, Broadway) • The Gulch • 12 South • East Nashville • Hillsboro Village • Broadway is located in Downtown Nashville, and the really fun stuff is located between 1st and 5th Avenues. You will be running on Broadway first thing on Saturday, but you should also try to see it when you aren’t racing down it. Broadway is known for the honky tonks, which are bars with country music blaring. BEST PLACES TO EAT Once you get the race over with, you will be starving! We recommend going to one of the well-known Nashville staples for a big meal. Loveless

Café is worth the drive and Pancake Pantry is worth the wait. For other recommendations, visit here. DON’T LEAVE NASHVILLE UNLESS • Seeing Broadway at night (Top stops: Acme, Tootsies, Paradise Park) • Hearing live music (Listening Room Cafe, The Sutler, 3rd and Lindsley) • Eating Southern style (Puckett’s, The Southern, Loveless Cafe, Pancake Pantry, Arnold’s, Hattie B’s, Rotier’s) • Drinking a locally-brewed beer (local breweries)

For more Nashville activities, check out nashvilleguru.com

APRIL 27-29

TO HEALTH. TO WEALTH. AND MORE OF EACH. 26 HUMANA ROCK ‘N’ ROLL RALEIGH MARATHON & 1/2 MARATHON 24232_RRPAD0317

GO TO WOMENSRUNNING.COM TO SUBSCRIBE

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

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. 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. 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.

APRIL 27-29

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CASUAL CHIC DINING TRATTORIA IL MULINO NASHVILLE

NASHVILLE’S ELITE DINING VENUE J O I N

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144 FIFTH AVENUE SOUTH LOCATED AT HILTON NASHVILLE DOWNTOWN R E S E RVAT I O N S 6 1 5 6 2 0 3 7 0 0 T R AT TO R I A I L M U L I N O N AS H V I L L E . C O M

2000 - 2017 ALL YEAR RUNNERS Dan Albert Daniel Albert Ken Ashby James Atkinson Mary Barnes Roger Brady Dean Bowden Nikki Cheng Doron Claiborne Roger Davis Mike Emerick Larry Epps James Evans John Fishel Deborah Gobins William Jackson Milton Jarrell Pallie Jones Lori Kaufman Tommy Kell Carolyn Lee

Scott Lively Fred Matthews Justin Milam Bart Modrall Patti Mortland Christopher Oliver Bill Paul Larry Phillips Bernard Pickney Matt Royka Bretton Smith Jerry Smith Reba J Smith Robert Smith Esbjรถrn Svensson Jane Tao Gerald Tarlton Daniel Wellner Paul Wholley Ronald Woodall

APRIL 27-29

Here’s to training, racing, and living well.

Fruit and Nut Muesli over Yogurt with Blueberries Source: Publix Aprons®

Whether we’re sponsoring a race or providing you with fuel for your workout, Publix wants to help you be your best.

GO TO WOMENSRUNNING.COM TO SUBSCRIBE

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

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

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

Best Spots on Course DOWNTOWN & THE GULCH View your runner at the start line at 8th & Broadway and see them again within easy walking distance as they make their way back to downtown and pass under Demonbreun St. on 11th Ave. between Mile 9 and 10

EAST NASHVILLE Catch the marathoners in East Nashville and enjoy the neighborhoods delicious restaurants and vintage shops Save time, stress and money by reviewing our Parking & Shuttles program prior to race morning. Pre-purchase parking and shuttle passes by visiting HERE

APRIL 27-29

YOU’RE INVITED TO ROCK 2018! Join us for the 19th Annual St. Jude Rock ‘n’ Roll Nashville Marathon & 1/2 Marathon April 26-29, 2018. Early bird registration for the marathon, 1/2 marathon, 5K and KiDS ROCK opens April 27, 2017 at the Health & Fitness Expo and is also available online through Sunday, May 7, 2017. These super low prices are in limited supply, so take advantage of the lowest prices of the year while supplies last!

RunRocknRoll.com/nashville/presale Limited time presale registration will be available online through Sunday, May 7 at 11:59pm PT. Presale prices are available in strictly limited supply and will increase as capacity levels are reached for any distance at any time. Fees listed above do not include the RaceIT processing fee. The Rock ‘n’ Roll Marathon Series reserves the right to correct any errors, inaccuracies or omissions at any time (including pricing), without notice.

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

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

200 1998

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

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

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

2001

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

Duncan Kibe Skortsova of Roll San Jose Half Maratho setting new S Records that

2009

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

ger an exercise in drudgery. You might get finishers (15,771). Nearly 5,000 of the particblisters, but you’ll also get bling, courtesy of ipants wore purple singlets. They were part the Rock ’n’ Roll Marathon Series’ of the Leukemia & Lymphoma hip medals. Boring? Not when Society’s Team In Training pro“YOU MISSED you jog down the Las Vegas gram and raised nearly $15 milTHE FIRST Strip at night. Or past the monulion to fight cancer. BOSTON ments in Washington, D.C. Or the Total money raised by Team French Quarter in New Orleans. In Training in the history of the MARATHON. Today races have become fun, Rock ’n’ Roll San Diego MaraDON’T MISS hip, destination-style events piothon: more than $180 million. THE FIRST neered by the Rock ’n’ Roll series. No race has raised more money ROCK ‘N’ ROLL Male dominated? That’s so for a charity. last century. More than 60 per20 years running. That’s MARATHON.” cent of the participants at Rock Rock ’n’ Roll San Diego. From - TIM MURPHY, CREATOR OF THE 1998 SAN DIEGO ROCK ‘N’ ROLL MARATHON ’n’ Roll events are female. now until race day on June 3–4, The first Rock ’n’ Roll Mara2017, they’ll be celebrating milethon set a record for most entrants in a firststones created by the event that changed the time marathon (nearly 20,000) and most running industry. n

et of Kenya and Silvia f Russia made Rock ‘n’ e California’s Fastest on with both finish times State Half Marathon t are still in place.

le saw ntrants of men men

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

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

2011

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

2017

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

Thank you to our sponsors! TITLE SPONSOR

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