2017 AACR Rock 'n' Roll Philadelphia Event Guide by Competitor Group

EVENT GUIDE SEPTEMBER 16-17, 2017

«GET READY TO

RUN PHILLY

YOUR TOTAL WEEKEND PLAN CELEBRATE 20 YEARS RUNNING

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CONTENTS 7 WELCOME TO THE START LINE

10 20 YEARS RUNNING Walk through the Rock ‘n’ Roll Marathon Series’ history.

13 HEADLINER Celebrate post-race with Big Head Todd & The Monsters

17 RACE DAY GEAR CHECKLIST

Read this while you pack!

19 MANNERS FOR MILES Be the best race neighbor

21 5 RACE DAY DONT’S Don’t make mistakes we’ve made

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

27 RECOVERY Keys to being able to walk on Monday

29 3 THINGS TO DO Staff members tell you their favorite spots around Philadelphia.

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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WELCOME TO ROCK 'N' ROLL W

elcome to Philadelphia! 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 changed the face of the sport. The sport of running has never been more inclusive of everybody’s aspirations as it is today. Whether you’re running to lose weight, change your life, set a personal best, or raise money for charity, everyone is welcome on our roads. Thank you for being a part of the 40th running of this historic event – originally known as the Philadelphia Distance Run, dating back to 1978. Thank you to the City of Philadelphia and all 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 the City of Brotherly Love and that you continue to make it a tradition with us for many years to come!

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

PENNSYLVANIA CONVENTION CENTER, HALL F Friday, September 15: 12:00 pm – 7:00 pm Saturday, September 16: 9:00 am – 5:00 pm

SCHEDULE OF EVENTS RACE DAY

5K & 10K Saturday, September 16 5K Start Time: 7:00 am 10K Start Time: 7:30 am Start Line: Eakins Oval

HALF MARATHON Sunday, September 17 Half Marathon Start Time: 7:30 am Start Line: Benjamin Franklin Parkway, West of 22nd Street

FINISH LINE FESTIVAL Sunday, September 17 at 8:30 am Opening Act: 8:30 am – 9:45 am Awards Ceremony: 10:15 am – 10:30 am Headliner: 10:30 am – 11:45 am Entertainment: 12:00 pm – 12:30 pm

A How-To Guide for Rocking the Expo The AACR Rock ‘n’ Roll Philadelphia 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.

Our 50 states & 13 countries have been represented by runners at our Philly Race.

Make sure you follow these steps to ensure you have a great time:

STATS #RNRPHILADELPHIA

PACE TEAM information at Booth 415 REGISTER FOR 2018 at the Rock ‘n’ Roll Series Booth 431. Commit early for the biggest discount!

59% are female

18% are running their 41% are male

first half marathon

CLICK HERE to visit the exhibitor map to plan your day

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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

every mile, cheerleaders, aid stations, costume contests and a big concert at the finish line. T day, To y the Rock ’n’ Roll San Diego Maray, thon & 1⁄2 1⁄ Marathon, birthplace of the Rock ’n’ Roll Marathon Series, is a running milestone. On June 3–4, 2017, 7 the race left its teenage 7, years behind, turns 20 and its impact on the running community is unmistakable. Marathons and half marathons are no lon-

200 1998

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

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

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

2001

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

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

2009

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

finishers (15,771). Nearly 5,000 of the particger an exercise in drudgery. Yo Y u might get ipants wore purple singlets. They were part blisters, but you’ll also get bling, courtesy of of the Leu euk kemia & Lymphoma the Rock ’n’ Roll Ma Marrathon Se Serries’ Society’s Team T In Training prohip medals. Boring? Not when “YOU MISSED gram and raised nearly $15 milyou jog down the Las Vegas THE FIRST lion to fight cancer. Strip at night. Or past the monuBOSTON Total T money raised by Team T ments in Washington, D.C. Or the In Training in the history of the French Quarter in New Orleans. MARAT AT A HON. Rock ’n’ Roll San Diego MaraTod T ay races have become fun, DON’T MISS thon: more than $180 million. hip, destination-style events pioTHE 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. 20 years running. That’s last century. More than 60 perMARAT AT A HON.” Rock ’n’ Roll San Diego. All cent of the participants at Rock - TIM MURPHY, Y, Y CREAT A OR OF THE 1998 SAN AN DIEGO ROCK ‘N’ ROLL MARATHON throughout 2017, we have ’n’ Roll events are female. been celebrating milestones The first Rock ’n’ Roll Maracreated by the event that changed the thon set a record for most entrants in a firstrunning industry. time marathon (nearly 20,000) and most

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

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

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

2011 In order to see Las Vegas in its neon glory, y, the y 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 Y Years Running. Thank you for joining the celebration – this is your moment!

le saw entrants ent of men men e

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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Toyota Rock 'n' Roll Concert Series

BIG HEAD TODD & THE MONSTERS Blues-style rock band Big Head Todd and the Monsters will headline on Sunday, September 17, 2017. The band hails from Colorado where they kicked off their career playing the club circuit. They got their big break in 1993 when they

released the album Sister Sweetly. The album went platinum and produced three hit singles including, “Bittersweet,” “Brokenhearted Savior” and “Circle.” They also released ﬁve Billboard chart-topping albums and ﬁve chart-topping songs!

BANDS ON COURSE

The Big Unkle // The Randy Lippincott Band // Pepperwine Philadelphia Eagles Drumline // Philabuster Disappointing Joseph First Highland Watch // Only on Weekends // Light of Schoener // Nashid Ali Moonliciious // Pure Acoustic Duo Mike-The Drummer // Day 2 // Jean Therapy Philly Star Events // Mark Stinger // The Successful Failures

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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Your Checklist

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

MAYBES

Your race day checklist to ROCK Philadelphia! BY JESSIE SEBOR

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

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

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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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.

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.

Support your fellow runners

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. 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.

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

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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ROCK ‘N’ ROLL MARATHON SERIES

5 Race-Day Don’ts

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

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

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

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

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

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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

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

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

Best Spots

These locations will all be opening their doors to host your biggest fans! For all Spectator Tips CLICK HERE Kelly Drive / Fairmount Ave Start Line / Finish Line You can watch the start and then see your runner come back by at Mile 3. You can then move to the intersection of Kelly Drive and Fairmount Avenue to catch runners again as they return from the out-and-back and head up Kelly Drive at Mile 5. From here, it’s just a short walk back to the finish line.

Ben Franklin Parkway Mile 0.5 17th Street The runners are getting rolling into Center City. They will return heading back up Ben Franklin Parkway at Mile 2.5

City Hall Mile 2 The runners will circle City Hall after heading east on Market Street. For any guests staying at hotels on Market Street on the east side of City Hall, you can catch the participants around Mile 2 and then casually head to the finish line at Eakins Oval.

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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

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

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

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

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

SYNCHRONY FINANCIAL ROCK ‘N’ ROLL SAN DIEGO MARATHON & 1/2 MARATHON | JUNE 3-4, 2017

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3 Things to Do in Philly

Philadelphia is rich in history, culture, and fun. With so many great restaurants, museums, and activities, we encourage you to grab a cheesesteak and hit the streets to explore the City of Brotherly Love off the course this weekend.

Philadelphia Museum of Art

A Taste of History

Reading Terminal Market

Not only does the AACR Rock ‘n’ Roll Philadelphia Half Marathon finish right outside this monumental building, it’s also a must-see pre- or post-race attraction. The museum is the third largest art museum in the country based on the number of collections it holds

Philadelphia is home to some of America’s most iconic monuments, including the Liberty Bell, Independence Hall, and the nation’s first public hospital, established by Benjamin Franklin – the inspiration for your finisher medals – himself. Best of all? These must-see sites are all within walking distance of each other. Just head to the Historic District, which runs from 7th Street to the Delaware River and from Lombard Street to Vine Street.

With more than 80 vendors, Reading Terminal is a bustling market that houses almost every type of food you can imagine. Make sure you allow yourself plenty of time to stroll through! You can find everything from cookbooks, eateries, handcrafted blankets, and fresh flowers and produce!

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ROCK ‘N’ ROLL MARATHON SERIES

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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

Other Charities Participating Multiple Sclerosis Association of America Click here Parkinson’s Disease Foundation Click here Multiple Myeloma Research Foundation Click here Heifer International: Click here The Michael J. Fox Foundation Click here Bright Pink Click here Organization for Autism Research Click here World Wildlife Fund Click here National Stroke Association: Click here Endometriosis Foundation of America Click here The ALS Association Click here American Cancer Society Philadelphia Click here Colon Cancer Alliance Click here Endure to Cure Pediatric Cancer Foundation Click here Global Lyme Alliance Click here Kellsie’s Hope Foundation Click here Lupus Foundation of America Click here Project Purple Click here Ronald McDonald House Charities Click here Team Rubicon Click here Voices Against Brain Cancer Click here World Animal Protection Click here

AACR ROCK ‘N’ ROLL PHILADELPHIA 1/2 MARATHON | SEPTEMBER 16-17, 2017

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