EVENT GUIDE JUNE 3-4, 2017
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YOUR TOTAL WEEKEND PLAN CELEBRATE 20 YEARS RUNNING
CONTENTS 5 WELCOME TO THE START LINE
8 20 YEARS RUNNING Walk through the Rock ‘n’ Roll Marathon Series’ history.
11 3 THINGS TO DO Staff members tell you their favorite spots around San Diego.
15 HEADLINER Celebrate post-race with Michael Franti & Spearhead!
16 FACES OF SAN DIEGO Don’t make mistakes we’ve made
19 SPECTATOR GUIDE Get this in front of your race day cheer section!
21 5 RACE DAY DONT’S Don’t make mistakes we’ve made
23 RACE DAY GEAR CHECKLIST
Read this while you pack!
25 MANNERS FOR MILES Be the best race neighbor
27 VIP PACKAGES 29 RECOVERY Keys to being able to walk on Monday
31 RUNNER PERKS Show business your bib and get the perk.
33 MILLITARY CHALLENGE
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WELCOME TO ROCK 'N' ROLL W
elcome to San Diego, California, where the very first Rock ‘n’ Roll Marathon event took place in 1998. This year we are celebrating 20 Years Running of our inaugural race that forever changed the sport of running. Since 1998, the Rock ‘n’ Roll Marathon Series has made running fun by infusing the course with live bands, cheer teams, and creating a block-party atmosphere for participants and spectators. Fueled by each runner’s journey, we celebrate running and all of the moments worth running for. Whether you are running to lose weight, change your life, set a personal best, or raise money for charity, everyone is welcome on our roads. Thank you for being a part of the celebration, and for joining us on the streets of San Diego for our 20th event. Thank you to the City of San Diego and all of its residents for the continued support, embracing road closures and waking up early to cheer runners past your homes. This is a race planned and produced by San Diegans, taking great pride in every element of the participant experience. We hope you have the time of your life running through America’s Finest City, and that you continue the tradition with us for many years to come! Cheers to 20 Years Running and the biggest celebration in Rock ‘n’ Roll history.
ROCK ‘N’ ROLL MARATHON SERIES TEAM
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Advertorial
Derek Mitchell’s inspiring journey to improve his health and lose more than 200 pounds started with a personal pledge. His passion picked up steam when Team Red, White and Blue members encouraged him to finish his first 5K strong by running across the finish line. Having several veteran family members, Derek found Team Red White and Blue’s mission to enrich the lives of American veterans to be the perfect motivation. Through
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.
A How-To Guide for Rocking the Expo The Synchrony Financial Rock ‘n’ Roll San Diego Marathon & 1/2 Marathon Health & Fitness Expo is more than just a place to pick up your race materials. Join over 50 exhibitors in celebrating top brands and services in the industry. Make sure you follow these steps to ensure you have a great time: PARKING & SHUTTLE Information will be located at Booth 501 PACE TEAM information at Booth 222 REGISTER FOR 2018 at the Rock ‘n’ Roll Series Booth 350. Commit early for the biggest discount! Tips from the Rock ‘n’ Roll San Diego team: “Make sure you stop by the Rock ‘n’ Roll booth and register for next year! You’ll save a ton of money with our presale prices, plus you can check out the new Heavy Medals, sign the 20 Years Running wall and say hi to me!” Ryan Davis Rock ‘n’ Roll Booth
“If this is your first time at the expo, don’t worry - come see me! I’ll be at the First Time Participants booth when you enter the expo and can guide you through the packet pickup process.” Stephanie Gregori First Time Participants
Our 50 states & 34
countries have been represented by runners at our San Diego Race.
STATS #RNRSANDIEGO
57% are female
23% are running their 43% are male
first half marathon
33% are running their first marathon
“Keep an eye out for the new Legacy Runner Star Walk when you enter the expo and help us celebrate the 84 people who have run all 20 years of Rock ‘n’ Roll San Diego!” Christy LaLanne Expo Registration CLICK HERE to visit the exhibitor map to plan your day
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CELEBRATE 20 YEARS RUNNING IN THE EARLY 1990s, long-distance running was for the fast and few. It was male dominated, skinny men in short shorts, running on roadsides, tank tops soaked, shuffling, looking like they enjoyed the ordeal about as much as an IRS audit. Then Murphy, a cantankerous Irishman with a gift for marketing, dreamed up the Rock ’n’ Roll Marathon: bands performing at
every mile, cheerleaders, aid station, costume contests and a big concert at the finish line. Today, the Rock ’n’ Roll San Diego Marathon & 1⁄2 Marathon, birthplace of the Rock ’n’ Roll Marathon Series, is a running milestone. Come June 3–4, 2017, the race leaves its teenage years behind, turns 20 and its impact on the running community is unmistakable. Marathons and half marathons are no lon-
200 1998
2004 The Rock ‘n’ Roll Marathon Series hits $100,000,000 raised for charity.
The inaugural Rock ‘n’ Roll Marathon took place in San Diego, forever changing the sport of running.
2000 When the Rock ‘n’ Roll Marathon Series expanded to Nashville, it was the first time any organization operated a marathon outside of the city in which it was based.
2001
Rock ‘n’ Roll Virginia Beach became the first half marathon to be marketed as a destination race.
Duncan Kibe Skortsova of Roll San Jose Half Maratho setting new Records that
2009
Rock ‘n’ Roll Seattl over 60% female e - starting the shift outnumbering wom in races across the entire Series.
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ROCK ‘N’ ROLL MARATHON SERIES
ger an exercise in drudgery. You might get finishers (15,771). Nearly 5,000 of the particblisters, but you’ll also get bling, courtesy of ipants wore purple singlets. They were part the Rock ’n’ Roll Marathon Series’ of the Leukemia & Lymphoma hip medals. Boring? Not when Society’s Team In Training pro“YOU MISSED you jog down the Las Vegas gram and raised nearly $15 milTHE FIRST Strip at night. Or past the monulion to fight cancer. BOSTON ments in Washington, D.C. Or the Total money raised by Team French Quarter in New Orleans. In Training in the history of the MARATHON. Today races have become fun, Rock ’n’ Roll San Diego MaraDON’T MISS hip, destination-style events piothon: more than $180 million. THE FIRST neered by the Rock ’n’ Roll series. No race has raised more money ROCK ‘N’ ROLL Male dominated? That’s so for a charity. last century. More than 60 per20 years running. That’s MARATHON.” cent of the participants at Rock Rock ’n’ Roll San Diego. From - TIM MURPHY, CREATOR OF THE 1998 SAN DIEGO ROCK ‘N’ ROLL MARATHON ’n’ Roll events are female. now until race day on June 3–4, The first Rock ’n’ Roll Mara2017, they’ll be celebrating milethon set a record for most entrants in a firststones created by the event that changed the time marathon (nearly 20,000) and most running industry. n
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et of Kenya and Silvia f Russia made Rock ‘n’ e California’s Fastest on with both finish times State Half Marathon t are still in place.
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2014 2012 Madrid becomes the first international race in the Rock ‘n’ Roll Marathon Series.
Olympian and Boston Marathon Champion, Meb Keflezighi, signed on as the Rock ‘n’ Roll Series’ Vice President of Running and made appearances at numerous events across the country.
2011
In order to see Las Vegas in its neon glory, the event was moved to a nighttime race and the once-in-a=lifetime experience of running the Las Vegas #StripatNight was born.
2017
Rock ‘n’ Roll Marathon Series celebrates 20 Years Running. Thank you for joining the celebration – this is your moment!
le saw entrants of men men e
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3 Things to Do in San Diego With all of the beaches, parks, restaurants, night life, shopping, historical sites, mountains and trails, it’s no question why San Diego was named America’s Finest City. To help you make the most of visit, we asked our trusted local gurus for 3 things you cannot miss during your stay: “My absolute favorite thing to do in San Diego is hike the hill at Torrey Pines State Natural Reserve in La Jolla. Here’s your plan: Park in the lot at the bottom of the hill 45 minutes before sunset. Walk up the paved road to the top and then descend on the beach trail—you’ll follow the sun and be treated to beautiful pinks, oranges and reds along the water. It’s a stunning experience that will make you fall even more deeply in love with the city. Pro tip: Save this for after the race so you don’t tire out your legs!” Jessica Sebor VP of Womens Running
“If you’re a runner like me, I’m looking for the best burger I can find after a race. The best three hamburger spots in San Diego are Rocky’s in Crown Point, Hodads in Ocean Beach and the Waterfront in Little Italy, which is walking distance from the finish line! And since we’re in San Diego, we can’t forget the tacos. The best taco shop is Oscar’s in Pacific Beach or JV’s on Morena Blvd. If you’re looking for a pre-meal shakeout run, Liberty Station is an awesome spot for that and it’s easy to get to from Downtown or Harbor Island.” Dan Cruz VP of Public Relations, Competitor Group
“Looking for endless coastal views and postrun treats? Venture to northern San Diego for an easy shakeout run. Start at the iconic bronze statue Magic Carpet Ride (AKA the Cardiff Kook) and head north to Moonlight State Beach. This just under 3-mile out-and-back route will take you along the coast of San Elijo State Beach, past the world-famous Swami’s Beach, and into adorable Encinitas. Soak up the ocean breeze and friendly community of fellow walkers and runners! Most importantly, after your run, treat yourself to a latte from ZUMBAR and an out of this world donut from VG Donut & Bakery, all within a short walk in Cardiff.” Ashley Gibson Director of Customer Engagement, Rock ‘n’ Roll Marathon Series
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Train like a champion. Recover with chocolate milk after a tough workout to get back out on the road, conquering your next goal. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
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Toyota Rock 'n' Roll Concert Series
MICHAEL FRANTI & SPEARHEAD Get ready to ROCK OUT in America’s finest city! Introducing Michael Franti & Spearhead as the headliner for the Toyota Rock ‘n’ Roll Concert Series at the Synchrony Financial Rock ‘n’ Roll San Diego Marathon & 1/2 Marathon! After you run the streets of San Diego, celebrate your accomplishment with Michael Franti & Spearhead at the Finish Line Festival in Waterfront Park!
BANDS ON COURSE
DJ Cable // DJ Carmin Wong // Stone Horse // Bobby Tunes // Come Back Buddy Disappointing Joseph // Ryan Brolliar // Marissa Grace Music Band // The Halides Naruwan Taiko // Rat Soup // The Tortoise // Kings // DJ C-RIZ // People Who Could Fly // Sunday at Noon // Nicki Park Band // The Wicketz // Rumba y Soul SILVERMINE // Section 8 // Sonic Gold // The Surf Birdz // Coastal Eddies Reminiscence // Digital Daze // Rock and Roll San Diego // Castillo // Rock Steady Screamin’ Javelinas // Rory Seldon with InnerSession
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Faces of S
We’re not only celebrating 20 Years Running in San Diego; we’re celebrati that make all of the time spent training worthwhile; that keep them comin that will be rocking
Harriette Thompson 94 Years Old Charlotte, North Carolina Harriette Thompson is an inspiration for runners around the globe. In 2015, she became the oldest woman to ever finish a marathon at Rock ‘n’ Roll San Diego. To date, Harriette has raised over $100,000 for the Leukemia and Lymphoma Society’s Team in Training. This year, she’s coming back to rock the half marathon at the Synchrony Financial Rock ‘n’ Roll San Diego and will be doing it with the support of her grandchildren. Keep an eye out for this incredible 94-year-old woman who has proven to us all that anything is possible.
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ROCK ‘N’ ROLL MARATHON SERIES
Robert Kearney 55 Years Old San Diego, California Robert Kearney had run every Rock ’n’ Roll San Diego Marathon, but his streak almost came to an end. Months before the 17th year of the race, Kearney was diagnosed with arthritis in both his hands and feet. After this discovery, Kearney made the decision to sit the year out and cheer on his wife, who was getting ready for her first half in San Diego. When they went to the Expo to pick up his wife’s bib, something changed his mind. Seeing a picture of himself on the Legacy Runner banner at the Expo, next to the men and women who had run the race’s previous 16 marathons, gave him the motivation to overcome his pain and run the 17th race in San Diego. It took him 7 hours but he finished; just as he did the past 16 years. This year, Robert will complete his 20th marathon in San Diego, along with 83 of his fellow Legacy Runners.
Meb Keflezighi 42 Years Old San Diego, California This Olympic marathoner and 2014 Boston Marathon champion has inspired Rock ‘n’ Roll Marathon runners for years. From the iconic image of him crossing the finish line in Boston and becoming the first American citizen to win the race in over 30 years, to the 3 push-ups he did at the men’s marathon finish line at the 2016 Rio Olympics, Meb is a true rock star of running inside and out. In 2014, Meb became the VP of Running of the Rock ‘n’ Roll Marathon Series. Since then, he has run, paced and cheered on our runners in cities across the country, including San Diego, Las Vegas, San Antonio and more. In 2017, Meb will return to pace the 90-minute half marathon group in San Diego for 20 Years Running.
San Diego
ing our runners and the reasons they run. We are celebrating the moments ng back year after year. Here are a few moments from some friendly faces San Diego with you!
Coach Paul Greer 52 Years Old San Diego, California Coach Paul Greer of the San Diego Track Club has been helping runners train for the Rock ‘n’ Roll San Diego Marathon & 1/2 since the race began 20 years ago! With 32, years of coaching experience under his belt, Paul works with nearly 5,000 runners each year as the head coach of the city’s largest running group, the San Diego Track Club. Paul is the Director for the Rockin ‘n’ Runnin marathon and half marathon training program preparing athletes every year for San Diego’s Rock ‘n’ Roll Marathon/Half Marathon in June. Greer’s workouts cater to runners of all ages and abilities and he provides training schedules for his athletes on an individual basis. Look for Coach Paul cheering you on at the Finish Line!
Jamie Watts 35 Years Old Arlington, Virginia Jamie Watts has cerebral palsy, affecting mostly her legs but that hasn’t stopped her from running! She started training so she could keep up on a family trip and from there her goals grew. From keeping up on a trip to conquering a 5K, she set a new goal for herself in 2016: to complete 36 races by her 36th birthday. At the Synchrony Financial Rock ‘n’ Roll San Diego, Jamie will be reaching her goal when she crosses the finish line on June 4, a few weeks before her 36th birthday.
Andrea Barber “Kimmie Gibbler” 40 Years Old Los Angeles, California Best known for her role as Kimmie Gibbler on Full House and her current role on Fuller House, Andrea Barber also loves to run. Andrea has run Rock ‘n’ Roll San Diego multiple times, and has also run Rock ‘n’ Roll Las Vegas, Los Angeles and Arizona! In fact, she has over 26 half marathons and three marathons under her belt. In 2015, Andrea was one of the few crazy runners that challenged herself to running two half marathons in the same day: The Avengers Half Marathon in Anaheim, and the Rock ‘n’ Roll Las Vegas half marathon on The Strip at night, equaling a full 26.2 mile marathon. Keep an eye out for the real Kimmie Gibbler on course on Race Day!
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Š 2016 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.
Save Your Adrenaline For The Race BOOK THE VIP MARATHON PACKAGE 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
How to be the best race day spectator PROVIDED BY WOMEN’S RUNNING
S
pectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need! Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Pointto-point courses require some additional planning, but it can be done. Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner— complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent. Make Sure You’re Seen And Heard: This isn’t like junior high, where your
child is embarrassed by your yelling and waving goodbye from the car at school drop-off. Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner— and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style. Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing off supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fills the frame completely of your camera so they are not too far out of the shot. Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the finisher’s chute and begin to reunite with loved ones. Choose a post-race meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can effortlessly head out to celebrate your runner with some fuel in the form of food and drinks!
Best Spots
These locations will all be opening their doors to host your biggest fans! For all Spectator Tips CLICK HERE
DiMille’s Italian Restaurant Relay Transition Zone 3492 Adams Ave San Diego, CA 92116 dimilles.com | 619-283-3153 Open 6:30am on Sunday, June 4th Offering spectators breakfast menu, regular In-house menu, Bar service with Mimosa & Bloody Mary specials and soft drinks
Influx Cafe North Park – Mile 8.8 3000 Upas Street San Diego, CA 92104 influxcafe.com | 619-715-0680 Open 6:00am on Sunday, June 4th
Fig Tree Café Hillcrest 416 University Ave San Diego, CA 92103 figtreeeatery.com | 619-298-2010 Open 7am on Sunday, June 4th
SYNCHRONY FINANCIAL ROCK ‘N’ ROLL SAN DIEGO MARATHON & 1/2 MARATHON | JUNE 3-4, 2017
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5 Race-Day Don’ts
Spoiler alert: You’re going to have a blast race morning no matter what! But keep this advice in mind to make sure common mistakes don’t derail your day. BY DUNCAN LARKIN | PROVIDED BY COMPETITOR MAGAZINE
R
ace morning is typically a time when your nerves are on edge. A good way to ensure you’re as prepared as possible is to know what not to do from the time you wake up to the moment when the gun sounds. Keep these five “don’ts” in mind next time you’re getting ready to take the start line: 1. Don’t starve yourself. Coach Dennis Barker of Team USA Minnesota suggests setting your alarm for about four hours prior to the start of your race so that you can have a light breakfast. “For a longer race, where glycogen depletion may be an issue, remember the glycogen in your liver is depleted even while sleeping,” he says. Alicia Shay, an internationally competitive trail runner and coach, agrees that proper fueling is key the morning of and suggests practicing in training what you will eat on race day. “You will want to know that those foods don’t upset your stomach,” she cautions. 2. Don’t start the race with cold legs. Even if you’re running a marathon, do
some sort of warm-up before the race. “Your warm-up is a time to prepare both your body and mind for your best effort,” says Barker. “While you’re jogging, doing drills and stretching, think about your race strategy and how you will execute it. You have probably already thought about it, but think about it again and commit to it.” Go to the line confident in your plan with determination to execute it, and be prepared to react positively to situations you can’t control. 3. Don’t forget a race-day plan. Heather North, coach of Revolution Running says that your race-day plan should include figuring out the time you need to get up, knowing exactly where to park, understanding the best way to get to the start line or your corral and allowing plenty of time to warm-up. “Race morning can turn into a stressful disaster if you haven’t allowed those extra 15-30 minutes to get everything in,” she says. Also remember that races can be chaotic affairs, so come into it with a flexible mind and expect that change will be the norm. Barker
points out that race management, course, and organization can change. Another thing that can change is the weather, so in your race-day plan, make sure you’re packing some cold, windy and hotweather apparel options in the event that the race-day forecast is wrong. 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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who cares that this watch knows your average stride is 1.67 meters?
she does.
Garmin.com/forerunner
Alexi Pappas, Garmin-sponsored elite runner, 4:36.98 miler Š2017 Garmin Ltd. or its subsidiaries
Your Checklist
MUSTS Race bib & timing chip (TIP: Put these on your race day shirt and shoes the night before!) Race-day outfit & shoes Watch (if you use one) Fuel (gels, chews, etc.) Wallet (ID, credit card, cash, insurance card)
MAYBES
Your race day checklist to ROCK San Diego! BY JESSIE SEBOR
W
e have all been there: You show up to the start line of a race and go to pin your bib on your shirt…but realize you’re out of safety pins. The whirlwind that is race morning is familiar to anyone who has ever toed a starting line and it is easy to forget your anti-chafe lotion or fuel belt if you aren’t careful. So what can you do to make sure you don’t show up at Gear Check after your Rock ‘n’ Roll finish, soaked in your own sweat, only to realize you forgot dry clothes to throw on? Make a list so the pre-race jitters don’t lead you to leave your bib on the kitchen table.
Print out pre-race instructions and race day information Anti-chafe lotion Sunscreen Visor/cap Sunglasses Headphones/music players Fuel belt Safety pins Bandages Wipes Hand sanitizer Extra hair tie Throwaway clothes for start line Outfit to change into post-race Mat or blanket Massage tool
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TO HEALTH. TO WEALTH. AND MORE OF EACH. 24232_RRPAD0317
Manners for miles Race-day etiquette can be confusing. Where’s runner-Ann Landers when you need her? Follow these simple rules and everyone on the course will thank you! BY CAITLYN PILKINGTON | PROVIDED BY WOMEN’S RUNNING
1. Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to find porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP. 2. Stop talking during the National Anthem for obvious reasons.
Support your fellow runners
3. Start in the correct corral. Your corral is based on your predicted finish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, ask at the Solutions desk at the expo. 4. Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the first mile or so, and sometimes random weaving happens. Always
be aware of which side you’re passing and try not to step right in front of another runner as you make your move. 5. Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down. 6. Run through the finish line. You did it! You made it to the finish, and one of the most congested areas is after you cross the line. Don’t stop right on the line—there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks.
Spread the high five love! With friends, strangers and spectators, before during and after the race--there are few better feeling than giving and receiving a good ol’ high five! The spectators will be out early for you and are notorious for providing much needed, high-energy, support
SYNCHRONY FINANCIAL ROCK ‘N’ ROLL SAN DIEGO MARATHON & 1/2 MARATHON | JUNE 3-4, 2017
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VIP PACKAGES
VIP Packages VIP Experience Pre Race: $69 Full Day: $139
PRE RACE AMENITIES Pre Race Continental Breakfast • Parking & Shuttle Transportation Private Restrooms • Private Gear Check FULL DAY AMENITIES Pre Race Continental Breakfast • Parking & Shuttle Transportation Post Race Catered Buffet • Post Race Massage • Yoga Stretching Area Private Portable Restrooms • Post Race Changing Tents Private Gear Check • VIP Bar
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ROCK ‘N’ ROLL MARATHON SERIES
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Rules for Your Race Recovery BY STEPHANIE CAJIGAL | PROVIDED BY WOMEN’S RUNNING
cold too quickly hypothermic symptoms can develop like shivering, stumbling, confusion.” 45 Minutes: Stretch Now is the time to start stretching— gently. Perform stretches that feel good (not painful). Make sure to target all big muscles groups (hips, hamstrings and quads), as well as any areas that have caused you discomfort in the past. 90 Minutes: Take an Icy Bath Plack recommends stepping into a bath for 10 minutes to decrease muscle inflammation. While this is often called an “ice bath,” you don’t need to use actual ice cubes. Simply fill your tub with cold water (54 to 60 degrees). Avoid hot tubs or saunas as heat will increase the inflammation that’s making you feel achy. 2 Hours: Power With Protein Now that your stomach has settled, enjoy a full meal. But forget that big bowl of pasta— your body needs protein in order to repair tissue damage. An ideal post-workout meal includes 10 to 20 grams of the musclebuilding nutrient. Runners over 40 should shoot for the higher end of this range as age affects the body’s ability to stimulate protein synthesis without fuel.
H
ard workouts should make you a better runner. But if you disregard proper recovery, intense efforts have the opposite effect. Instead of faster times at your next event, you end up with tired legs on their way to injury. “After a challenging running effort, your muscles develop microtears,” explains Christine Hinton, a running coach based in Maryland. “This damage can be a good thing, because as they heal they become stronger—but initially, the muscles are weaker from the effort.” Hinton says it all comes down to what you do in the all-important post-workout window. Nurture the muscles and they’ll heal properly; ignore them and they’ll remain inflamed. Not sure how to treat your body after crossing the finish line? Never fear! Just follow this cheat sheet to treat yourself right after every tough run. What to do after. . .
5 Minutes: Walk it Out It’s hard not to be tempted to drop to the ground once your workout is finally over, but the best thing to do is to keep walking. If you stop and sit, your muscles will cramp, which will make you feel stiff later, explains Leigh-Ann Plack, physical therapist at the New York Hospital for Special Surgery. Walk (or jog slowly) for 10 minutes to keep the blood flowing. 10 Minutes: Refuel + Rehydrate Even if you’re not hungry, it’s crucial to get something in your stomach. John L. Ivy, professor of kinesiology at the University of Texas, recommends consuming both carbs and protein post-workout. “This is very important as it will reduce muscle soreness and bring about a faster training adaptation,” he says. Eat a small meal that has a 3:1 ratio of carbs-toprotein—think a peanut butter sandwich or a fruit and yogurt smoothie. Wash it down with plenty of water to prevent dehydration. 30 Minutes: Get Dry Change out of your wet clothes and dress for warmth. If you’re at a race, grab a space blanket to avoid a rapid drop in body temperature. Plack explains, “If you get too
1 Day: Rest Avoid vigorous exercise the day after a hard effort. Especially if you raced or performed a very tough run, take the day to rest completely. The most strenuous thing you should do is stretch. “When you ask your muscles to work hard, they will potentially break down a bit and tell you ‘I’m sore and hurt,’” Plack says. “Make sure your muscles are relaxed and you are getting enough rest to allow your body to heal itself.” 2 Days: Get Hands-On At this point, your muscles will start to feel less tender. Treat yourself with a massage to encourage drainage of waste products within the muscles that can cause spasms and soreness. Another option is to perform a DIY rub-down using a foam roller or massage stick. 3-4 Days: Recover Actively How long you choose to take off before starting to run again depends on the intensity of the workout or race as well as your goals and fitness level. In the meantime, light cross training will improve blood flow and reduce soreness. Ease your body back into exercise with low-impact workouts like yoga, easy cycling, walking or swimming. When you are finally ready to run, go slow, keep the distance short and opt for soft surfaces like a trail or track.
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Available in prescription. STYLE SHOWN: ALAKA’I
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Recommended as an effective UV filter for the eyes and surrounding skin.
His choice: Alaka’i
Maui Jim Ambassador Meb Keflezighi knows first hand the challenges of long distance running. There’s no better feeling than crossing that Rock ‘n’ Roll finish 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
Perks for Runners
We want you to enjoy San Diego’s world-class restaurants and attractions while you’re in town, so we’ve put together a list of rockin’ Runner Perks! Show your bib at any of our Runner Perk locations and redeem these exclusive offers! CLICK HERE
House of Blues Show your bib or medal and receive 25% off Carbo Load Dinner (no alcohol) on June 3rd and enjoy a Loaded Vodka Happy Hour on June 4th starting at 4pm both days.
Fleet Feet San Diego Get 15% off your next purchase through the end of June with proof of entry (entry confirmation, race bib, medal, etc.)
Rock Spa at the Hard Rock Hotel Show your Bib for $20.00 off a 50 or 80 minute massage and a complimentary glass of champagne.
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If you’re running long distances, you run with a crew. It's what you do.
If you want to save money on car insurance, you switch to GEICO. It’s what you do.
OFFICIAL SPONSOR 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. GEICO Gecko image © 1999-2017. © 2017 GEICO
Military Challenge
The Synchrony Financial Rock ‘n’ Roll San Diego wants to thank all of our active service members and veterans for their service. We appreciate all that you do and look to honor you during this special 20 Years Running celebration. WEAR BLUE: Rock ‘n’ Roll San Diego wants to honor the men and women of our armed forces each year with our wear blue: run to remember mile. Known as the most powerful mile on course, this mile is dedicated to all of our fallen soldiers. Look for the wear blue Mile on course and run to remember. MILITARY CHALLENGE: The Military Challenge returns in 2017! This race-within-a-race allows active duty or veterans of the United States Armed Forces to register within their military branch to compete against fellow members of the armed services. Your times will be ranked against both your age group and those in the Challenge. First, second and third place winners will be awarded to the overall distance finishers. Good luck to all of our Military Challenge participants! GEICO BENEFITS: GEICO wants to show their appreciation to our Military Challenge participants by providing post-race perks including refreshments, massages, and giveaways!
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RAN RUN FOR THE BLING REMIX CHALLENGE MEDALS
ONE WEEKEND. TWO DAYS OF RUNNING.
COLLECT THE CALI COMBO, BEACH TO BEACH OR MARATHON CHALLENGE MEDALS AFTER ROCKIN’ SAN DIEGO!
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TOURPASS 3-PACK: Run any 3 Rock ‘n’ Roll Marathon Series events in 2017
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Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races* Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more.
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TOURPASS GLOBAL: Run any Rock ‘n’ Roll Marathon Series event in 2017
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Priority entrance line to the Health & Fitness Expo on all days at US & Canadian races* Priority line at the Brooks Merchandise store at select events 2017 TourPass Lanyard providing access to exclusive discounts and offers from Rock ’n’ Roll Marathon Series partners and vendors Exclusive TourPass Vanity Bib at all Rock ’n’ Roll Marathon Series events Access to a TourPass information booth at select events in the US & Canada Chance at receiving FREE giveaways including: Rock ’n’ Roll Marathon Series gear, VIP Upgrade, and more
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SYNCHRONY FINANCIAL ROCK ‘N’ ROLL SAN DIEGO MARATHON & 1/2 MARATHON | JUNE 3-4, 2017
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ROCK ‘N’ ROLL MARATHON SERIES
Other Charities Participating Fundación Castro-Limon Click here
The Michael J. Fox Foundation. Click here
American Cancer Society. Click here
Heifer International Click here
Leukemia and Lymphoma Society Click here World Wildlife Fund Click here The ALS Association Click here
SYNCHRONY FINANCIAL ROCK ‘N’ ROLL SAN DIEGO MARATHON & 1/2 MARATHON | JUNE 3-4, 2017
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The Rock ‘n’ Rol Life Changers. Toge $335 million
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