Rock 'n' Roll Savannah Event Guide by Competitor Group

november 5-6, 2016

savannah Event Guide 48 Hours to Race Day! Page 18

can’t-miss Hydration tips Page 24

«Get ready to

nnah Run sava

your total weekend plan

InjuryPrevention Page 28

Spectator guide to savannah Page 30

WELCOME TO THE START LINE W

elcome to Savannah, the Hostess City of the South! At the beginning of the Rock ‘n’ Roll Marathon Series in 1998, we set out to create the next great race in the world. By pure luck, we created a themed event, and by pure luck, the face of the sport has changed. The sport of running has never been more inclusive of everybody’s aspirations as it is today. Whether you are running to lose weight, change your life, set a personal best, or raise massive amounts for charity, everyone is welcome on our roads. Thank you for being a part of the 6th running of this incredible event. Thank you to the City of Savannah and all of its residents for the continued support, embracing road closures and waking up early to cheer on our runners. This is a race planned and produced by many hard working individuals who take great pride in every element of the participant experience. We hope you have the time of your life running through this historic, charming, and beautiful Southern city and that you continue this fall tradition with us for many years to come! Sincerely,

Schedule of Events Thursday, November 3 3:00pm –7:00pm Health & Fitness Expo: Savannah International Trade & Convention Center, Hall A-B

Friday, November 4

10:00am – 8:00pm Health & Fitness Expo: Savannah International Trade & Convention Center, Hall A-B (*new extended hours!)

Saturday, November 5 7:30am (Marathon, Half Marathon, 2-Person Half Marathon Relay) Start Line: Bay St. & Bull St. Finish Line: Forsyth Park (Drayton & Park Ave)

Sunday, November 6 1:00pm 5k 2:30pm 1 Mile Start/Finish Line: Daffin Park

FINISH LINE FESTIVAL Saturday, Forsyth Park

The Competitor Group Team

8:45 - 10:45am Dangermuffin 11:15 - 11:30am Awards Program 11:30am Old Crow Medicine Show 1:00 - 3:00pm Music

#RnrSAV Stats

Concert is FREE and open to the public

67% are female

21% are running their first half marathon

35% are running their first marathon

33% are male

A How-To Guide for Rocking the Expo Visit the Information Booth #301 for all your race weekend information needs. Our 50 states & 10 countries have been represented by runners at our Savannah Race.

Don’t forget to pick up your Parking & Shuttles Passes at Booth #401 & #501. Exhibitor map link: shows.mapdynamics.com/rnrsavannah2016/

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

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

november 5-6

24 HYDRATION HAZARDS

CONTENTS

2 WELCOME TO THE

START LINE The team with all the tips

8 HEADLINER

Old Crow Medicine Show

12 MANNERS FOR MILES

Be the best race neighbor

14 HEAT TIPS

Keep your cool on race day

What, when & how to do fluids

26 ENERGY GELS 16 ROCK YOUR RACE DAY

Don’t make these mistakes we’ve made

28 RECOVERY

18 48 HOURS TO

20 4 STRATEGIES FOR

RACE DAY Get to the start line feeling 100%

RACE DAY JITTERS

22 FUEL YOURSELF

TO THE FINISH What to eat before go-time

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

Great power can come in small packages

Keys to being able to walk on Monday

30 SPECTATOR GUIDE

Get this in front of your race day cheer section!

34 CHECK YO’SELF

The key to success lies in preparation & awesome checklists

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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. november 5-6

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RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE

MIRINDA “RINNY” CARFRAE

Three-time Kona World Champion Mirinda “RINNY” Carfrae

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

Watch Rinny training videos and learn more about the science of recovering with chocolate milk at

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november 5-6

Toyota Rock 'n' Roll Concert Series

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old crow medicine show

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

Saturday, November 5 Forsyth Park 11:30am - 12:30pm

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

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HOW FAR WILL YOU TAKE IT

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

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

HOW FAR WILL YOU TAKE IT

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

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Manners for miles Race-day etiquette can be confusing. Where’s runner-Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! By Caitlyn Pilkington | Provided by Women’s Running

1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP. 2. Stop talking during the National Anthem for obvious reasons. 3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo. 4. Pass on the left, stay to the right.

If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always be aware of which side you’re passing and try not to step right in front of another runner as you make your move. 5. Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down. 6. Run through the finish line. You did it!

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line— there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks. 7. Don’t shop in the secure zone. Bananas, water, pretzels—the post-race snack bar, as we like to call it, is full of goodies to get those electrolytes and salt levels back up. We like to follow the rule of one—one of each thing for your postrace tummy. There are a lot of other runners who also want to chow down after running, so be courteous toward them by selecting one banana instead of the entire bushel.

Support your fellow runners Spread the high five love! With friends, strangers and spectators, before during and after the race--there are few better 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, highenergy, support

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10 Tips for Racing in the Heat Keep these 10 tips in mind and you’ll rock your event even if temperatures soar. By Jessica Sebor | Provided by Women’s Running

1. Slow down. The most important advice to heed during a hot race is to stay in tune to your body. Your heart, lungs and legs will likely tell you to slow your pace, so listen! Olympic coach Andrew Castor recommends adding 5 to 7 percent to your goal finish time on a warm day. Start out conservatively to ensure you have a happy and healthy day. 2. Start the morning well hydrated. Drink up at breakfast and take fluids (both Gatorade and water) early and often during the race. 3. Consider carrying a bottle. Rock ‘n’ Roll runners will be well supported from start to finish, but a handheld bottle can make it easier to stay hydrated with every step. If you’re feeling good a few miles in, you can always toss it at an aid station.

4. Do a hat trick. One of the best ways to chill out is to wear a cap on race day. This will keep the sun out of your eyes and can act like your portable cooling station. At aid tables, douse the cap in water or stuff it in ice to cool your body off from the top down as you go. 5. Layer on the sunblock. A post-race beverage goes down more smoothly without a side of sunburn! 6. Relax in your hotel room. In the 24-hour pre-race window, stay horizontal as much as possible and soak up that A/C. 7. Be mindful of warning signs. Heat exhaustion can be dangerous. If you feel dizzy, lightheaded or disoriented, stop running. Ask for help from a race volunteer who will help you to a medical tent.

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

8. Carry salt packets. Hydration is important, but so is keeping your salt levels in check as you sweat out those electrolytes. This can play a role in preventing muscle cramps as well. Drinks like Gatorade are another good option to replenish what’s lost in your sweat if you’re not comfortable trying salt packets on race day. 9. Stay positive. If the race gets tough, think happy thoughts. Coach Kastor lends this advice for marathoners: “Make sure you’re choosing positivity. Run the first 20 miles with your head and the last 6 miles with your heart, instinct and desire to get through.” 10. Visualize success. When your entire body starts aching and legs are cramping up, remove yourself from the pain by thinking of the finish. “Imagine yourself putting your hands up in the air at the line,” says Kastor. If you dream it, your body will do it. And remember one thing: You’ve got this! Good luck!

Savannah Weather Report: In 2015, we experienced some very unusual high temperatures and humidity. Typical weather in Savannah during the month of November ranges from 45 to 70 degrees. Be prepared for all ranges in temperature.

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5 Race-Day Dont’s

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:

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

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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. 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.”

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Here’s a checklist of things to do in the 48-hour race countdown to ensure that you get the most out of the hard training you’ve done. By Matt Fitzgerald | Provided by Competitor magazine

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

22:00 — Do a short, easy workout A short, easy workout is better than none at all the day before a race. It relieves mental and physical tension and keeps the body primed for performance. 21:00-10:00 — Keep carbo-loading Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment. 20:00 — Get your gear together There’s nothing worse than showing up at a race venue and realizing you forgot something important. To avoid this nightmarish experience, take some time to get all of your gear together now. It’s best to create a race gear checklist that you use for every race. 18:00 — Plan for race morning Minimize hassle by making a concrete plan for race morning that includes a wake-up time, a route to the race venue, a parking site and arrangements to get home after the race. 9:00 — Visualize your race Mental rehearsal, or visualization, is a powerful tool of psychological preparation. After settling into bed, clear your mind and imagine the next morning’s race as vividly as you can. Obviously, you can’t go through the entire course in real time, so focus on critical parts such as the start, challenging hills and so forth. Imagine moving with impeccable form and feeling strong.

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

3:00 — Wake up early Research on the relationship between circadian rhythms and exercise performance suggests that optimal performance is not possible within a couple hours of waking up in the morning. So set an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts. 2:45 — Eat your pre-race meal Nutrition is more important than sleep on race morning, so it’s also important to wake up in plenty of time to consume and digest a high-carb pre-race breakfast. Aim to consume 75-100 grams of carbohydrate three hours before your race start, or at least 50 grams two hours out. 2:15 — Make sure your gear is ready Before you leave home, go through your gear checklist and your actual gear one last time. Be sure not to forget the small essentials such as sunscreen, race number, etc. 0:30 — Warm up thoroughly Start your warmup about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles, and finish with a few 20- to 30-second bursts at race pace.

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4 Strategies for dealing with race day jitters By Yuki Hayashi | Provided By Women’s Running

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

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

Honolulu runner who has experienced panic attacks. Focusing on tempo and rhythm are also helpful: “If I go on a run when I feel an attack building, I’ll count every 10 strides or sing along to my playlist,” says the five-time marathoner. Do this! Practice soothing exercises like counting your breaths—even when you are calm—and then use these exercises when you feel anxiety building. Strategy #3: Say nice things. As runners, we are notorious for beating ourselves up, says Kamphoff, a three-time Boston Marathon qualifier. “Runners negatively compare themselves to others, thinking things like, I don’t look as fit as that runner. That negative self-talk can lead to anxiety,” she explains. Do this! Repeat a powerful affirmation instead. “The most effective phrases start with ‘I can’ and ‘I am,’” says Kamphoff. Think: I can run 13.1! I am ready!

Entertainment on course: There will be 13+ bands on the half marathon course and 21+ bands on the marathon course. Landmarks that course runs past City Hall

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.

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Do this! Your race routine should cover

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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.

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

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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.

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

Related Article: Editor’s Picks

Fuel We’re Obsessed With Following the race, make sure to get a mix of high-carb and moderate-protein into your body as quickly as possible. A 3-to-1 ratio of carbs to protein is recommended. Your body is nearly completely depleted

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

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

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MAY 2016

What’s new in running fuel

Page 8

Page 10

& MORE EPIC RUNNING ESCAPES

GEAR:

Small brands with big ideas

Michael Wardian running free in Baracoa, Cuba

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

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Get Fit, Get Faster RULE THE 5K!

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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.

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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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!

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16 water stations for the Marathon 7 water stations for the Half Marathon 1 aid station for the 5K Glukos locations at Miles 8.2, 14.2, 20.7 Lemon Lime Gatorade at every other station 5. Drinking In Races That Last Less Than An Hour Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. If you’re thirsty, of course, have a beverage! If you’re not, don’t sweat it and skip the aid station.

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5 Things You Need to Know about Energy Gels

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

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

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

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

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

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

Important Tips: How to take energy gels if you have stomach problems: Like we’ve discussed, it’s possible that your stomach might shut down during the latter half of the race. If this happens to you and you’ve been unable to take energy gels late in the race, try eating only a small portion of the gel, but in closer intervals. For example, eat 1/4 of the packet every 20 minutes. You’ll still consume the energy you need, but you’ll give your stomach a better chance to properly digest without getting sick.

How Often Should You Take Them? The speed at which you’re able to digest and process energy gels plays an important roll in how often you want to take them. Because the digestion process will be slowed or halted Look for the further you get into the Glukos, the race, you need to be careful official gel and not to overload your stomach. gummie on the I suggest waiting about 45-60 Rock ‘N’ Roll minutes between gels before Savannah taking another one. Most runners course at should be closer to the 60 minute these spots mark, especially if they have along the sensitive stomachs. course:

The second reason to wait 45-60 minutes between taking gels is that you don’t want to speed too much simple sugar into your blood stream at once. Remember, the simple sugars from the energy gels will first be absorbed into

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

Half Marathon & Marathon Course: Mile 8.2, 14.2, 20.7

Always take energy gels with water. Always take energy gels with water, never alone and never with a sports drink. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once. Taken together, a gel and sports drink could be delivering close to 60 grams of pure sugar — yack!

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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

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

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.

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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? 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!

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

Best Spots on Course: Historic Parks & Squares are located along the half marathon course route and are a great place to view runners on course

Pulaski Square Madison Square Lafayette Square Chatham Square Monterey Square Calhoun Square Whitefield Square Juliette Low Park

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

Maybes: Print out pre-race instructions Anti-chafe lotion 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 SAVANNAH! 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.

Rock ‘N’ Roll SAVANNAH Marathon & half Marathon

We are excited to be the Headquarter Hotel for the 6th Annual Savannah Rock â&#x20AC;&#x2DC;nâ&#x20AC;&#x2122; Roll Marathon and 1/2 Marathon. Good Luck to all the runners and we will see you at the start line!

Hyatt Regency Savannah Two West Bay Street Savannah, GA 31401 912 238 1234

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