MAY 17, 2015 ½ MARATHON | 10K
RunRocknRoll.com
#RNRPDX
RunRocknRoll.com Welcome to the one marathon you won’t want to end. A race so rock ‘n’ roll, the mile markers are rock bands. Because what’s the point of running if you just want it to end? Here, you might not break the tape, but the podium isn’t the point. Life is a journey and running should be a celebration.
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
#rnrpdx | @runrocknroll
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DESTINATION PORTLAND
“Must sees” to make your weekend even more memorable
Contents 4 SCHEDULE OF EVENTS
Preview the happenings for the Expo, Race Day and Finish Line Festival
6 COURSE MAP
Check out this year’s epic course!
8 START LINE MAP
Venue diagram for the start line located at Waterfront Park
10 FINISH LINE MAP
Venue diagram of the finish line and festival at Waterfront Park
12 SPECTATOR TIPS
All the info your family and friends need to cheer you on
14 PARKING AND TRANSPORTATION WRITER: Bekah Holt, Peter McDermott PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin
20 TOYOTA ROCK ‘N’ ROLL CONCERT SERIES
Get ready to rock with Portugal. The Man!
28 RESPECT THE DISTANCE
Tips from the RNR Series Medical Director to ensure your best race possible
30 RACE DAY CHECKLIST
48 hour checklist to ensure you are prepared for your big day
32 RUNNING TRAILS Warm up on some of PDX’s best paths
41 CHARITIES
Charity is the Heart of Rock ‘n’ Roll
Parking and other race day transportation details MAY 17, 2015
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Schedule of Events
PORTLAND SET LIST HEALTH AND FITNESS EXPO
RACE DAY EVENTS
FINISH LINE FESTIVAL
Oregon Convention Center: Hall D-E 777 NE Martin Luther King Jr. Boulevard Portland, OR 97232
Sunday, May 17
Governor Tom McCall Waterfront Park 9:00 a.m. - 1:00 p.m.
Friday, May 15 12 p.m. - 6 p.m.
Half Start Line SW Naito pkwy at Oak
Saturday, May 16 9 a.m. to 5 p.m.
10K Start Line SW Naito pkwy at Yamhill
Expo admission is FREE & open to the public.
Start Time Half: 8:15 a.m. 10K: 8:30 a.m.
Toyota Rock ‘n’ Roll Concert Series* Opening Act 9:00 a.m. - 10:00 a.m. Awards Ceremony 10:15 a.m. - 10:30 a.m.
Portugal. The Man Half Finish 10:30 a.m. - 11:30 a.m. W Naito pkwy at Yamhill Closing Act 10K Finish 12:00 p.m. to 1:00 p.m. *Timeline is subject to change In Waterfront Park, North of Morrison Bridge
RACE RESULTS Official race results will be posted online at competitor.com by 7:00 p.m. PST. on race day 4
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
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HALF MARATHON COURSE MINI COURSE30 RELAY TRANSITION McMenamin’s BAND STAGES WATER +
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Porta potties are COURSE located HALF MARATHON 10K COURSE at every hydration station BUS BOX PRIMARY ROUTE BUS BOXthe SECONDARY ROUTE throughout course. VEHICLE (BUS) TRAFFIC FLOW
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HALF START TIME: 8:15 AM 10K START TIME: 8:30 AM
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HALF START TIME: 8:15 AM 10K START TIME: 8:30 AM
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SUNDAY, MAY 17, 2015
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COURSE NOTES SUNDAY, MAY 17, 2015
SUBJECT TO CHANGE
N MISSISSIPPI AVE
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Haig
SE Cesar E Chavez Blvd
Course Map
N Going Ct
There’s a coach in every watch. Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. To learn more, visit Garmin.com/ForerunnerCoach
©2013 Garmin Ltd. or its subsidiaries
20649 Forerunner 220-620 Ad-FP.indd 1
Forerunner 220 | 620 ®
1/6/14 1:05 PM
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Photo by @zacksyl
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Finish Line Map
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
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Spectator Tips
YOUR ROCK ‘N’ ROLL ENTOURAGE
TRACK YOUR RUNNER
Sign up for the Competitor Wireless Runner Tracking text messaging service at competitorwireless.com
ALONG THE COURSE
Catch your runner and some live local music! Enjoy downtown Portland while watching for your runner along Naito Parkway as runners make their way toward the Hawthorne Bridge and East Portland. Check out the course map at runrocknroll.com/ Portland to plan your viewing site. 12
WALK OR RIDE TO THE START & FINISH
Walking or riding your bike will save time and help you avoid traffic, road closures and congestion. There will be a complimentary bike valet at Waterfront Park. You can also take a TriMet bus, ride MAX Light Rail or hop on a Portland Streetcar to avoid parking hassles. If you need to drive, be prepared to pay for parking at various downtown garages and lots. Also, allow extra time for delays due to road closures.
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
PLAN YOUR FAMILY REUNION
Be sure to discuss a post-race reunion plan with your runner BEFORE the race. Designated alphabetical signs will be prominently displayed in the Family Reunion area at the Finish. Pick a letter and make sure everyone in your party knows to meet at that letter.
CELEBRATE TOGETHER
Join your runner at Waterfront Park to enjoy the free finish line concert! The Finish Line Festival will take place in Waterfront Park near Salmon Street from 9:00 am to 1:00 pm.
Sunlight is a natural resource we run out of once a day. Make good use of it. Stop by the Flying Jimmy event booth to check out the new styles that Maui Jim has to offer. Bring your current Maui Jim sunglasses for a free ultrasonic professional cleaning and tune up. The official sunglasses of the Rock ‘n’ Roll Marathon Series.
©2014 Maui Jim, Inc. Style shown: Maile.
Transportation
GETTING TO THE START LINE RACE START TIME: Half 8:15 am; 10K 8:30 am RIDE YOUR BIKE HALF START LINE: SW Naito pkwy at Oak We have teamed up with Go By Bike to host a 10K START LINE: SW Naito pkwy at Yamhill complimentary race day bike valet at Waterfront Park. Avoid traffic and road closures and HALF FINISH: W Naito pkwy at Yamhill help us reduce our carbon footprint by riding 10K FINISH: In Waterfront Park,
North of Morrison Bridge
your bike to the start!
Closest Westbound MAX station to the Start & Finish Lines – Morrison/SW 3rd Station, located at 3rd & Morrison. The Morrison/SW 3rd Station is served by both the MAX Blue and Red lines and is a four block walk to the Start & Finish Lines.
USE TRIMET
DRIVE & PARK DOWNTOWN
Go green and save money on parking! It’s easy, affordable and fun. Take a TriMet bus or ride the MAX Light Rail to get to the run. All MAX lines as well as dozens of bus lines serve downtown. Fares are required on the MAX in downtown Portland and throughout the MAX system. Visit trimet.org to plan your ride using the online trip planner. Expect minor delays due to the crowds. Race day MAX tickets will also be available for sale at the TriMet booth at the Health & Fitness Expo. Closest Eastbound MAX station to the Start Line & Finish Lines – Yamhill District Station, located at 1st & Yamhill. The Yamhill District Station is served by both the MAX Blue and Red lines and is a one block walk to the Start & Finish Lines. 14
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
There are many paid parking options in downtown Portland. There is NO free parking for participants or spectators; standard parking rates will apply. All parking lots in the area are privately owned, and fees range from $5 to $20.
PARTICIPANT DROP-OFF AT THE START LINE
Participants may be dropped off at the Start Line. Expect heavy traffic. Please carpool and arrive early. Naito Parkway will be closed, so the best option for dropping is anywhere along 3rd, 4th or 5th Ave. between SW Yamhill St. and SW Stark St. Then walk the few short blocks to the start.
Insurance for Active Lifestyles
www.ActiveTransamerica.com
TFL024
Transamerica congratulates all racers who are Rockin’ and Runnin’ their way to a better tomorrow!
Proud Sponsor of the Rock ‘n’ Roll Marathon Series.
Explore
THINGS TO DO IN PORTLAND
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
HIT THE LINKS
Considering there are some 32,000 public golf courses nationwide, it is notable that Golf Digest rated two in the Portland area, Eastmoreland and Heron Lakes, among the country’s top 75 public courses. Eastmoreland, founded in 1917 and Oregon’s second oldest golf course, is bordered in part by the beautiful Rhododendron Gardens and Crystal Springs Lake. Heron Lakes offers two challenging courses and hosted the 2000 USGA Amateur Public Links Championship.
DISTILLERY ROW
Head for the hard stuff on Distillery Row in Southeast Portland, where a handful of innovative small distilleries are making handcrafted, locally distilled spirits available for the first time since prohibition. From vodkas, gins, rums and whiskeys to more specialized spirits such as absinthe, aquavit and flavored liqueurs, these independent distilleries are making over 20 unique liquors. Many of them offer tours and tastings on Saturday, and some have weekday hours by appointment.
PORTLAND AERIAL TRAM
The Portland Aerial Tram, the second commuter aerial tramway in the country, offers a ride you definitely won’t soon forget. The tram cars travel 3,300 linear feet between the city’s South Waterfront district and the main OHSU campus located in the Marquam Hill neighborhood. The three minute ride offers staggering views of Mount Saint Helens, Mount Adams, Mount Hood and downtown Portland for only $4.
THE ORIGINAL PANCAKE HOUSE
The Original Pancake House now has over one hundred franchises from coast to coast, but the flagship location was opened in Portland in 1953 by Les Highet and Erma Hueneke. Located at 8601 SW 24th Avenue, it is a city landmark and James Beard Foundation Award recipient that serves high-quality comfort breakfasts, including amazing and authentic Dutch Baby pancakes.
MAY 17, 2015
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Toyota Rock ‘n’ Roll Concert Series
PORTUGAL. THE MAN Portugal. The Man will be headlining the 4th annual Rock ‘n Roll Portland Half Marathon. They will be performing live at the Tom McCall Waterfront Park in Southwest Portland. Come join this locally based band and listen to their unique sound May 17th @ 10:30am.
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Bands on Course
YOUR ENTERTAINMENT Meet the bands that will rock you to the finish. STAGE B1/10K B2 B3 B4 B5 B7 B8/10K 22
BAND fadedblue Stumptown DJ’s Passage - Navy Band NW Unit Souzou Portland School of Rock The June Bugs TLS Journey 24-7 Stumptown DJ’s
GENRE Rock/Blues Top 40’s Rock/Funk/Pop Japanese Drumming Rock ‘n’ Roll Folk/Pop Journey Tribute Band Rock/Variety Covers Top 40’s
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
BAND START 8:15 AM 8:25 AM 8:30 AM 8:35 AM 8:45 AM
BAND END 10:15 AM 9:35 AM 10:00 AM 10:20 AM 11:00 AM
9:00 AM
12:10 PM
8:30 AM
12:35 PM
LOVE YOUR SPORTS BRA? YOU SHOULD. THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
Race Weekend Entertainment
RACE WEEKEND ENTERTAINMENT ONE MORE TIME AROUND AGAIN MARCHING BAND
The One More Time Around Again Marching Band invites you to their annual concert! Their concert will be held at the Pioneer Courthouse Square on Saturday, May 16th, from 3-4:30pm.
PORTLAND INTERNATIONAL RACEWAY
Think you have what it takes to be the next great race car driver? Put your skills to the test at Portland International Raceway! Late Night Drags take place every Friday and Saturday beginning at 5:30 pm, allowing you to put your own car on the 1/8 mile track in a safe environment. With grudge racing all night long, you can compete head to head against your friends or enemies and make as many runs as you want throughout the evening.
PORTLAND FARMERS MARKET
Fuel your body for the race with local foods from the Portland Farmers Market! Ranked one of the five best farmers markets in the entire country by Eating Well Magazine, it features 200 vendors selling only the freshest produce, fish, meat, dairy products and baked goods. Markets can be found throughout the city on most days during peak season, but be sure to visit the flagship location at Portland State University on Saturday between 8:30 am and 2:00 pm. 24
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Š 2013 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.
S av e yo u r a d r e n a l i n e for the race viP Marathon PacK aG e from pre-race meals, expedited expo access and bib pick-up to post-race ice bags, the Westin viP Marathon Package helps you get to the start line stress free. We also offer late check-out so you can relax after your big day. Book a viP Marathon Package at westin.com/runwestin
HILTON PORTLAND & EXECUTIVE TOWER
PURELY PORTL AND LUNCH, DINNER & HAPPY HOUR. Always on trend, Bistro by Truss focuses on local, wholesome ingredients, skillfully prepared. The menu is simple in design, easy to understand, and playfully fun. Join us on May 17 for our purely Portland toast, hosted daily at 5pm. Receive 10% off when you show your race start number. Our newly renovated guest rooms embrace what is unique about Portland and the needs of the modern traveler with a sleek and modern design. We invite you to experience them next year! Proud headquarter hotel for the 2015 Rock ‘n’ Roll Marathon.
#PurelyPortland 1401 S.W. NAITO PARKWAY, PORTLAND, OR 97201 PHONE 503.226.7600, PORTLANDMARRIOTT.COM
921 SW SIXTH AVENUE | 503‐944‐1092 26
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Truss is located in the Portland Marriott Downtown Waterfront Hotel. Offer valid Sunday, May 17, 2015 only. Does not apply to alcohol.
Respect the Distance
RX TO ROCK
ADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
For many of you, this will be your first half marathon. Whether this is your first or fiftieth race, congratulations on your commitment to fitness and a healthy lifestyle! Whether you choose to run, walk or just rock, the following tips will help to ensure you have a fun and safe Rock ‘n’ Roll experience.
TRAIN
HYDRATE
SALT
PLEASE
It’s too late to start now, but you need to respect the distance you’ve chosen to walk or run. There are many different training programs available to you. Be sure you chose one that had you complete at least 2/3 of the race distance several times during your training period. If not, slow down and participate at a comfortable pace.
If you have not calculated your fluid needs for this race, there are two strategies which will ensure you don’t under or over-hydrate. The easiest is to only drink when you are thirsty. If you want to be a little more scientific, limit fluid intake to 4-8 oz of sports drink every 20 minutes.
Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect your performance, it may lead to muscle cramping, headache, dizziness and confusion. Have some sports drink along the course to quench your thirst, or follow your pre-planned schedule.
Fill out the medical information section on the back of your bib number. While serious medical problems are quite rare, knowing any medical problems you have, medications you are taking or allergies to medications is extremely helpful to our Medical Volunteers. Our goal is to treat all of our athletes like Rock Stars.
If you have questions, stop by the Rock ‘n’ Roll Sports Medicine Team booth at the Expo or visit one of our Medical Tents on race day. We would be happy to assist you. Have fun, be smart, and stay within your limits. In other words, Rock On… 28
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
• Proud Sponsor of the Rock‘n’Roll Marathon Series •
MAY 17, 2015
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Race Day Checklist
The final two days before a race are very important. Follow this checklist to ensure that you get the most out of the hard training you’ve done.
—By Matt Fitzgerald
48:00 | DO A SHORT, FAST WORKOUT
For example, run three miles easy, then run 6 x 30-second relaxed sprints.
47:00 | START CARBO-LOADING
Be sure to consume high-carb foods and beverages at every meal.
31:00 | GET A GOOD NIGHT’S SLEEP
Getting adequate sleep is critical the final days before a big race.
22:00 | DO A SHORT, EASY WORKOUT It relieves mental and physical tension and keeps the body primed for performance.
21:00-10:00 | KEEP CARBO-LOADING
Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.
20:00 | GET YOUR GEAR TOGETHER
Take some time to get all of your gear together; create a race gear checklist that you use for every race.
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
18:00 | PLAN FOR RACE MORNING
Make a concrete plan for race morning that includes a wake-up time and a route to the race venue
3:00 | WAKE UP EARLY
Set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts.
2:45 | EAT YOUR PRE-RACE MEAL
It is important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast three hours before your race start.
2:15 | MAKE SURE YOUR GEAR IS READY Go through your gear checklist one last time. Be sure not to forget the small essentials such as sunscreen and your race number.
0:30 | WARM UP THOROUGHLY
Start your warm-up about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles.
POWER YOUR
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Running Trails
LOCAL RUNNING SPOTS
Whether you are looking for a weekend warm-up jog, a challenging workout or a great way to take advantage of Portland’s beautiful scenery, here are a few routes we recommend!
VERA KATZ EASTBANK ESPLANADE
FOREST PARK
MOUNT TABOR PARK
TRYON CREEK STATE NATURAL AREA
The Vera Katz Eastbank Esplanade is 1.5 miles long, extending north from the Hawthorne Bridge, past the Morrison and Burnside Bridges, to the Steel Bridge. It is adorned with public art and allows the best glimpse of downtown Portland’s riverfront skyline as well as breathtaking views of Mount Hood and Mount St. Helens. At 1,200 feet, its floating walkway is the longest one of its kind in the country and offers the sensation of walking on water.
Portland is one of four cities in the United States to have an extinct volcano, the 535 foot Mount Tabor, within its boundaries. The park that surrounds that volcano is a 200-acre area containing three reservoirs and plenty of tree-covered trails. Run up and around the volcano on terrain that varies from easy paved switchbacks to moderate gravel paths to steep concrete steps. The view of Portland from Mount Tabor’s summit is truly breathtaking.
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
A mecca for distance runners, Forest Park stretches more than 8 miles on the northeast slope of the Tualatin Mountains just minutes from Portland’s trendy Pearl District. Home to a network of more than 70 miles of rolling dirt trails and gravel roads, Forest Park is the largest wooded city park in the United States. The park is anchored by the 30.2 mile Wildwood Trail, which has plenty of offshoots from which looped runs can be created.
The only Oregon state park within a major metropolitan area, the 645-acre Tryon Creek State Natural Area lies between Boones Ferry Road and Terwilliger Boulevard in southwest Portland. The park includes miles of trails and a paved bicycle path for your running pleasure.
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THE EXTRA MILE
NUTRIENTS TO REFUEL PROTEIN TO REBUILD BACKED BY SCIENCE BuiltWithChocolateMilk.com
Volunteering
JOIN THE RACE CREW! 30,000 + PARTICIPANTS = 3000 VOLUNTEERS NEEDED
More feet in the streets require more helping hands from the fans. If you friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew! Volunteer opportunities are available Wednesday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/Portland/ volunteer or stop by Volunteer Check In at the Health & Fitness Expo during race weekend for information on available shifts. Spread the word and help us ROCK Portland! #RnRRaceCrew
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ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Run Rock ‘n’ Roll Vancouver
Cunningham Seawall 10K October 24th Oasis 1/2 Marathon October 25th ENTER A DRAWING AT
Team In Training: the people who run, walk, swim and cycle to save lives. Our certified coaches will train you while you raise funds for cancer research.
BOOTH # 519
Join the Team.
benefiting:
J F
John Volken Foundation We Change Lives
Register today & receive a FREE T-shirt Enter a DRAWING for Prizes at our Booth! Help us CHANGE A LIFE
Jaime and Jeff Freedman TNT Participants and Corporate Team Captains
www.volken.org
info@volken.org
www.teamintraining.org 800.482.TEAM
Photo by Nigel Parry/CPi
EventGuide_12_12.indd 1
MAY 17,12/7/12 2015
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4:55 PM
RUN FOR THE BLING Remix Challenge medals
h e av y m e d a l s
limited edition medals
1 weekend
in it for the
ColleCt these Combos
2 d ay s o f r u n n i n g
long haul
while you Can
Enroll today to start Earning your 2015 HEavy MEdals bling!
runrocknroll.com/bling
STAY BALANCED FOR MORE INFORMATION, VISIT WESTIN.COM/PORTLAND OR CALL 1.888.627.8401
Š2014 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Preferred Guest, SPG, Westin and their logos are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates. For full terms & conditions visit westin.com/portland
Official Charities OFFICIAL CHARITIES
PREFERRED CHARITY
The Leukemia & Lymphoma Society’s Team In Training Completing an endurance sports event such as a marathon or half marathon is one of life’s great experiences. And when you train with The Leukemia & Lymphoma Society’s Team In Training, you make that experience an even greater accomplishment by not only changing your life but by helping cure cancer. Team In Training gives you everything you need for success for completing the race and raising funds. You will receive certified coaching, group trainings, your race registration, training apparel, a personal fundraising website and so much more. In return, you’ll raise funds to help people with blood cancers live better, longer lives. Email: teamintraining@lls.org Website: teamintraining.org Phone: (800) 482-TEAM
St. Jude Children’s Hospital 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®. St. Jude has changed the way the world treats childhood cancer and other deadly diseases. Children from all 50 states and from around the world have come through the doors of St. Jude for treatment, and thousands more around the world have benefited from our research. And no family ever pays St. Jude for anything. 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 http://www.heroes. stjude.org/ or contact Meghan McDowell at (206) 526-8900 or Meghan.McDowell-McGough@stjude.org
Cure SMA Cure SMA is the leading organization dedicated to a treatment and cure for spinal muscular atrophy. Website: www.cureSMA.org Email: amber@cureSMA.org Phone: 847-709-6339
World Wildlife Fund Become part of a passionate community of WWF supporters helping to protect threatened species and wild places around the world. Website: pandanation.org Email: pandanation@fffus.org Phone: 202-495-4261
MAY 17, 2015
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Official Sponsors
Corporate Sponsors
runrocknroll.com
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
#RNRPDX