2016 Rock 'n' Roll Dallas Half Marathon by Competitor Group

MARCH 19-20, 2016 half MARATHON | 5K

RunRocknRoll.com

#RNRDAL

RunRocknRoll.com Welcome to the one race you won’t want to end. A race so rock ‘n’ roll, the mile markers are rock bands. Because what’s the point of running if you just want it to end? Here, you might not break the tape, but the podium isn’t the point. Life is a journey and running should be a celebration.

@runrocknroll

Contents

6 SCHEDULE OF EVENTS

Preview the happenings for the Expo, Race Day and Finish Line Festival.

10 COURSE MAP

Check out this year’s epic course!

14 START LINE MAP

Preview the happenings for the Expo, Race Day and Finish Line Festival.

16 FINISH LINE MAP Venue diagram of the finish line and festival.

18 Parking & TrAnspoation 20 Toyota RnR Concert Series

You won’t want to miss this headliner.

26 RACE DAY CHECKLIST

48 hour checklist to ensure you are prepared for your big day.

34 LOCAL TRAILS

Warm-up on Dallas’ best paths.

35 official charities All our benefiting charities.

36 official Sponsors

28 RACE weekend entertainment

WRITER: Lindsey King and Megan Miller PHOTOGRAPHERS: Ryan Bethke, Marathon Photo GRAPHIC DESIGN & LAYOUT: Bryan Montgomery

MARCH 19 - 20, 2016

START WITH

MORE CARDIO FLOSSING STEP CLASS MEDITATION MORE LEAFY GREENS GETTING MORE H2O MORE SLEEP DANCING SPIN CLASS ARM EXTENSIONS CROSS TRAINING WEIGHTLIFTING A GOOD BREAKFAST A FLU SHOT TAKING THE STAIRS A CHECK-UP

Your legs have carried you to the finish line. Now it’s time to let your arms do some work—raise them in victory! We’re proud to sponsor this year’s Dallas Rock ’n’ Roll Half Marathon & 5K Race.

START WITH HEALTHY™

Schedule of Events

DALLAS SET LIST Health & Fitness Expo Kay Bailey Convention Center Hall A: 650 South Griffin St. Friday, March 18 12:00 pm – 6:00 pm Saturday, March 19 9:00 am – 5:00 pm Expo admission is FREE & open to the public. Race Day Events Rock ‘n’ Roll Dallas 5k Saturday, March 19 Start/Finish Line – Cotton Bowl Plaza, Fair Park Start Time: 7:45 am

Wheelchair, Half Marathon Start Line: Lamar St. & Young St Wheelchair Start: 7:55am Half Start: 8:00am Finish Line Festival Reunion Lawn 9:00 am to 1:00 pm Black Water Bridge 9:00 am - 10:15 am Awards Ceremony 10:45 am - 11:00 am Blues Travelers 11:00 am - 12:15 pm PA Music 12:15 am - 1:00 pm Closing Act *Times subject to change Official race results will be posted online at www.runrocknroll.com/dallas by 7 p.m. PST

Humana Rock ’n’ Roll Dallas Half Marathon

MARCH 19 - 20, 2016

20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK

Lowfat Chocolate Milk: Is a natural source of high-quality protein to build lean muscle Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential Provides fluids and electrolytes like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat

Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.

/builtwithchocolatemilk 8

Humana Rock ’n’ Roll Dallas Half Marathon

@chocolate_milk

@builtwithchocolatemilk

RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE

MIRINDA “RINNY” CARFRAE Three-time Kona World Champion MIRINDA “RINNY” CARFRAE

is no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks. What’s your favorite thing about running? MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.” Any tips for new runners training for their first half or full marathon? MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.” How do you break through the mental and physical blocks? MC: “When I’m tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.” Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.” Watch Rinny training videos and learn more about the science of recovering with chocolate milk at

BuiltWithChocolateMilk.com

MARCH 19 - 20, 2016

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LET’S GO COMMITMENT

Official Vehicle of the Rock ‘n’ Roll Marathon Series®

MARCH 19 - 20, 2016

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DALLAS CONVENTION CENTER

Humana Rock ’n’ Roll Dallas Half Marathon

Some watches are made for everything. Forerunner was made for your thing. Your thing makes a 4:30 a.m. alarm seem normal. Your thing turns your insides into a knot as you wait for the gun to go off. We get it. So we make Forerunner watches with smart technology1 designed for runners. Not watches designed for, well, everybody. Find yours at Garmin.com/forerunner Forerunner. For Runners.

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RUNNER EXIT STRETCHING AREA

Humana Rock ’n’ Roll Dallas Half Marathon

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PARKING GARAGE

Parking & Transportation

parking & transportation Health & Fitness Expo

We highly recommend the use of Public Transportation to get to the Health & Fitness Expo. Take the Red or Blue Lines to the Convention Center stop. There are two Convention Center parking lots that are easily accessible. One entrance is located on S. Lamar between Ceremonial and Young St. There is another lot entrance on Griffin between Memorial and Canton St. Convention Center parking is $15 per entry, no in and out. There are alternate downtown lots available, most charging $10-$15. Refer to the Parking Map for additional parking garages and surface parking lots.

Saturday 5K presented by Brooks (Cotton Bowl Plaza,

Fair Park) DART Take the Green line to MLK, Jr. Station, located south of R.B. Cullum 18

Blvd and convenient to the MLK fairground entrance (Gate 6) and the Cotton Bowl Stadium. DART Rail System Map DART Schedule DRIVING Parking will be located in Lots 5 & 6 off of R.B. Cullum Blvd. Parking is FREE before 8:00 AM and will be $10 after 8:00 AM. From North Dallas: • From US 75, exit onto I-30 East, then take Exit 47 (2nd Avenue/Fair Park) • Continue toward Fair Park • Stay right onto Robert B. Cullum Blvd. • Turn left on Grand Ave (Gate 5) or ML King Blvd. (Gate 6) From West Dallas: • From I-30 East, take Exit 47 (Second Avenue/Fair Park)

Humana Rock ’n’ Roll Dallas Half Marathon

• Continue toward to Fair Park • Stay right onto Robert B. Cullum Blvd. • Turn left on Grand Ave (Gate 5) or ML King Blvd. (Gate 6) From East Dallas: • From I-30 West, take Exit 47C (First Avenue/Fair Park) • Turn right on Exposition Ave. • Turn right on Parry Ave./Robert B. Cullum Blvd. • Turn left on Grand Ave (Gate 5) or ML King Blvd. (Gate 6)

Sunday Half Marathon There is no official race day parking. Runners and spectators will have access to parking garages and surface parking lots within walking distance of both the start and finish line in Downtown Dallas. DART ($5.00 Day Pass) We highly recommend the use of

Public Transportation on Race Day. Purchase a “Local Day Pass” from a ticket vending machine or your mobile phone through the GoPass App. Drive, Park & Ride Park FREE at a number of stations and ride DART the rest of the way. FROM

PARK AT*

Northwest Trinity Mills Station (Carrollton) North Parker Rd Station (Plano) Northeast Rowlett or Downtown Garland Station East MLK Station (Exit I-30 at Fair Park) Southeast Buckner Station (West of Balch Springs) South Ledbetter Station (East of I-35 near Loop 12) West Belt Line Station (Irving) Downtown Irving/Heritage Crossing** *Parking is at your own risk. DART makes no warranties and assumes no liability. **There is no TRE Rail service on Sunday

LIGHTHOUSE | HCL BRONZE LENS

Color. Clarity. Detail. Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the Rock ‘n’ Roll Expo! www.mauijim.com

Recommended as an effective UV filter for the eyes and surrounding skin.

Meb Keflezighi Maui Jim Ambassador His choice: Lighthouse

Toyota RnR Concert Series Sunday, March 20, 2016 Wheelchair, Half Marathon Start Line: Lamar St. & Young St Wheelchair Start: 7:55am Half Start: 8:00am Finish Line Festival Reunion Lawn 9:00 am to 1:00 pm Black Water Bridge 9:00 am - 10:15 am Awards Program 10:45 am - 11:00 am Closing Act Blues Traveler 11:00 pm - 12:15 pm Closing Act PA Music 12:15 am - 1:00 pm *Times subject to change Official race results will be posted online at www.runrocknroll.com/dallas by 7 p.m. PST

Humana Rock â&#x20AC;&#x2122;nâ&#x20AC;&#x2122; Roll Dallas Half Marathon

THINK IT. DO IT. WIN IT. IT’S ALL POSSIBLE. LET US HELP TRANSFORM YOUR TOMORROW. VISIT WWW.ACTIVETRANSAMERICA.COM TO FIND OUT HOW.

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Humana Rock ’n’ Roll Dallas Half Marathon

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Saturday 5K

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Rock ‘n’ Roll DALLAS HALF Marathon

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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. 26

Humana Rock ’n’ Roll Dallas Half Marathon

18:00 | Plan for race morning

Make a concrete plan for race morning that includes a wake-up time and a route to the race venue

3:00 | Wake up early

Set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts.

2:45 | Eat your pre-race meal

It is important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast three hours before your race start.

2:15 | Make sure your gear is ready Go through your gear checklist one last time. Be sure not to forget the small essentials such as sunscreen and your race number.

0:30 | Warm up thoroughly

Start your warm-up about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles.

Race Weekend Entertainment

race weekend entertainment See what else is happening in THE BIG D over race weekend!

St. Patrick’s Day Winery, Chocolate, Cheese, Pizza and Jazz Tour - Dallas Bites Food Tours March 17th, 5:30 PM

Website Start with a wine tasting at Two Corks and a Bottle, along with pizza and a cheeseboard. Then ease onto a private luxury bus for more merry-making as you tour several fabulous Dallas chocolate spots including Kate Weiser Chocolate and Dude, Sweet Chocolate. End up enjoying jazz at a local venue. Price includes bus transportation, food and drink at the winery, beverages on the bus (you can also bring your own),desserts at some terrific Dallas chocolate venues and a tour guide who is one of Dallas’ top food experts.

37th Anniversary Dallas St. Patrick’s Parade & Festival

March 19th, 11:00 AM Learn more here! Step Off: Greenville @ Blackwell St. Parade End: Yale Blvd/SMU Blvd @ 75 Central Expressway The Dallas St. Patrick’s Parade & Festival has been a tradition in Dallas for more than 35 years and is free! It’s expected to draw approximately 125,000 people and more than 90 floats. 28

Humana Rock ’n’ Roll Dallas Half Marathon

BeautyCon Dallas

March 19th, 12 - 6 PM Centennial Hall at Fair Park Tickets/More Info BeautyCon is the world’s premiere fashion, beauty & lifestyle destination, for fans, brands, and creators of trending culture, fashion & beauty! Hundreds of content creators and celebrities come together to network, mingle, talk industry news, and discuss the future of online media.

Dallas Mavs Vs Golden State Warriors

March 18th, 7:30 PM American Airlines Center Tickets See the Mavs take on the Warriors in this charged Friday game!

Dallas Stars Vs Tampa Bay Lightning & the New York Islanders

March 17th against Tampa Bay at 7:30 PM March 19th against the Islanders at 7 PM American Airlines Center Tickets Join the Stars as they take on Tampa Bay this Thursday night, then the New York Islanders on Saturday.

FC Dallas vs Montreal Impact

March 19th, 8 PM Toyota Stadium Tickets Come watch FC Dallas kick-off against Montreal this Saturday night!

If you’re a competitor, you beat your best. It’s what you do. If you want to save money on car insurance, you switch to GEICO. It’s what you do.

geico.com | 1-800-947-AUTO | Local Office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2016 GEICO

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 marathon or 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… 30

Rock ‘n’ Roll DALLAS HALF Marathon

S AV E YO U R A D R E N A L I N E FOR THE RACE VIP MARATH O N PACK AG E From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you get to the start line stress free. We also offer late checkout so you can relax after your big day. Book a VIP Marathon Package at westin.com/runwestin

Volunteering

Join the Race Crew! 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 Thursday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.com/dallas/the-weekend/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 Dallas! #RnRRaceCrew

Humana Rock â&#x20AC;&#x2122;nâ&#x20AC;&#x2122; Roll Dallas Half Marathon

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Enjoy a special offer for friends & family of the Rock ‘n’ Roll Marathon. Come back to stay in luxurious accommodations and enjoy special rates on select dates. See website for details.

RATES AS LOW AS $

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Local Trails

the katy trail

HIT THE GROUND RUNNING:

RUN LIKE A LOCAL

In the final days before your 5k, half marathon or relay, it’s important to take care of your body. Resting your legs is important, but an easy two to three mile tune-up run can help relieve anxiety while keeping your body loose and ready for the race. Dallas and the surrounding Metroplex conveniently offers various walking and hiking trails that are easily accessible to both residents and visitors. Check out one of these suggested trails!

White Rock Creek Trail

Take some time to enjoy this 7.5 – mile shaded trail that follows a section of White Rock Creek and is tucked behind a beautiful neighborhood in Dallas. The trail also offers several spots overlooking the creek for some peaceful breaks.

The Katy Trail

The Katy Trail is a popular trail that stretches about 3.5 miles through the Uptown and Oak Lawn areas of Dallas. Consisting of a rubber track for runners and a concrete path for bikers, the Katy Trail offers a scenic route with many parks and trees to enjoy along your run.

Campion Trail

This 7 – mile trail, located in the Dallas suburb of Irving, is yet another great trail that is wide and paved. With a diverse mixture of natural and urban views, this trail also has numerous entry points, making it easy to find.

Fair Park Loop Trail

Fair Park is located in the heart of Dallas. This historic landmark was the site of the World’s Fair and is the finish line for Rock ‘n’ Roll Dallas! As you run around the 3 – mile looped trail, you’ll pass historic Art Deco buildings, the Cotton Bowl football stadium, the Texas Vietnam Memorial, and various statues and museums. 34

Humana Rock ’n’ Roll Dallas Half Marathon

Official Charities Featured Charity

FUNDRAISING GROUPS

The Leukemia & Lymphoma Society’s Team In Training Team In Training (TNT) is the flagship fundraising program for the Leukemia & Lymphoma Society (LLS) and the only endurance sports training program for charity that raises money for blood cancer research. TNT and LLS are changing the landscape of blood cancer, not someday but today, making TNT the perfect way to fundraise. teamintraining.org

Make your personal journey to the finish line part of something bigger. St. Jude Children’s Research Hospital is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. When you sign-up to run as a St. Jude Hero, you’ll raise funds for lifesaving work done at St. Jude while you train for your Rock ‘n’ Roll Marathon Series race. Plus, you can earn great benefits along the way that may include free airfare, lodging, Heroes Hospitality access, and more. Learn more at runrocknroll.com/partner/st-jude

Just keep livin Foundation Dedicated to empowering high school students by providing them with the tools to lead active lives and make healthy choices for a better future. jklivinfoundation.org

Chromosome 18 Registry and Research Society To help people with chromosome 18 abnormalities overcome the obstacles they face so they may lead happy, healthy, and productive lives. chromosome18.org MARCH 19 - 20, 2016

Title Sponsor

Official Sponsors

Corporate Sponsors

RunRocknRoll.com Humana Rock ’n’ Roll Dallas Half Marathon

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