JUNE 13, 2015 MARATHON | ½ MARATHON | 8K
RunRocknRoll.com
#RNRSEA
RunRocknRoll.com Welcome to the one marathon you won’t want to end. A race so rock ‘n’ roll, the mile markers are rock bands. Because what’s the point of running if you just want it to end? Here, you might not break the tape, but the podium isn’t the point. Life is a journey and running should be a celebration.
#rnrsea | @runrocknroll
CONTENTS 4 SCHEDULE OF EVENTS
18-19 DESTINATION SEATTLE
6 COURSE MAP
22 TOYOTA ROCK’N’ROLL CONCERT SERIES
Preview the happenings for the Expo, Race Day and Finish Line Festival
Check out this year’s epic course!
8 START LINE MAP Venue diagram for the start line located at Seattle Center
“Must sees” to make your weekend even more memorable
Get ready to rock with Mudhoney!
26 RUNNING TRAILS Warm up on some of SEA’s best paths
30 RESPECT THE 10 FINISH LINE MAP DISTANCE Venue diagram of the finish line and festival at Seattle Center
Tips from the RNR Series Medical Director to ensure your best race possible
12 SPECTATOR TIPS
34 RACE DAY CHECKLIST
All the info your family and friends need to cheer you on!
14 PARKING AND TRANSPORTATION
Parking and other race day transportation details
48 hour checklist to ensure you are prepared for your big day
38 RACE CREW
How to get your friends and family involved in race weekend
WRITER: Kevin Buffalino PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Marc Mejia
JUNE 13, 2015
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Schedule of Events
SEATTLE SET LIST HEALTH AND FITNESS EXPO
RACE DAY EVENTS
FINISH LINE FESTIVAL
Century Link Field Event Center 800 Occidental Avenue S. Seattle, WA 98134
Race Day Saturday, June 13
Seattle Center 8:00am – 3:00pm
Start Line Seattle Center – John Street & 4th Avenue
Opening Act 8:00am – 10: 00am
Thursday, June 11 12:00 pm – 7:00 pm
Start Time 7:00 am
Friday, June 12 10:00 am – 7:00 pm
Finish Line Seattle Center – Mercer Street & 3rd Avenue
Expo admission is FREE & open to the public.
Awards Ceremony 10:30am – 11:00am
HEADLINER
Mudhoney 11:00am – 12:00pm Closing Act 12:00pm – 1:00pm *Scheduled times are subject to change
RACE RESULTS Official race results will be posted online at competitor.com by 7:00 p.m. PST. 4
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
Forerunner 225 with wrist-based heart rate1. Hate wrestling with a heart rate strap on the run? We get it — so we got rid of it. We even refined how this watch gauges your effort, so you don’t have to decide if 176 beats per minute means you’re cookin’ or almost cooked. Create customized workouts or download free training plans at Garmin Connect, send to your watch and get coach-like guidance. See it at Garmin.com/forerunner ©2015 Garmin Ltd. or its subsidiaries Philips Technology
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
IMAX Theater Denny Way
GEAR CHECK
POWER YOUR
MARATHON
TRAINING PowerBar® Performance Energy Wafer Bars
Crispy wafer texture, delicious filling, easy break-and-eat fueling power
PowerBar ProteinPlus® 20g protein bar
Crunchy texture and ideal amount of protein to help build lean muscle and aid in recovery after training
*See powerbar.com for the science. POWERBAR IS A REGISTERED TRADEMARK OF PREMIER NUTRITION CORPORATION. © 2015 PREMIER NUTRITION CORPORATION.
Finish Line Map SECURE ZONE
Mercer St
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Mercer St
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Intiman Theater
Seattle Repertory Theater
Founders Court
Phelps Center
5th Ave
MAIN MEDICAL CENTER
Marion Oliver McCaw Hall
SECURE ZONE
Kobe Bell
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USEFUL TIPS
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INFORMATION
SPONSOR ROW
LOST & FOUND/ T-SHIRTS & G. BAGS/ MEDICAL INFO
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MERCHANDISE
including Fisher Pavilion Lower Level
Slalom Consulting
Skatepark
VIP Fisher Pavilion Upper Level
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
GEAR PICK UP
EMP Monorail Station
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TIP #2 Pick a letter (A-Z) and have your friends/family meet you there after the race.
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Spectator Tips
YOUR ROCK ‘N’ ROLL ENTOURAGE
TRACK YOUR RUNNER Sign up for free Runner Tracking, compliments of Travelers.
Sign up to track a runner, or sign up to be tracked at www. competitorwireless.com.
ALONG THE COURSE Catch your runner and some live local music! Enjoy the Emerald City while you keep an eye out for the runners 12
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as they traverse downtown and make their way toward I-90. Check out the course map at runrocknroll.com/ Seattle to plan your viewing site.
WALK OR RIDE TO THE START & FINISH Walking will save time and help you avoid traffic, road closures and congestion. You can also take the Seattle Center Monorail to avoid parking hassles. If you need to drive, be prepared to pay for parking at various downtown garages and lots.
ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
PLAN YOUR FAMILY REUNION Be sure to discuss a post-race reunion plan with your runner BEFORE the race. Designated alphabetical signs will be prominently displayed in the Family Reunion area at the finish. Pick a letter and make sure everyone in your party knows to meet at that letter.
CELEBRATE TOGETHER Join your runner at Seattle Center
to enjoy the free finish line concert featuring Mudhoney! The Finish Line Festival will take place at Seattle Center from 8:00 am to 1:00 pm.
Sunlight is a natural resource we run out of once a day. Make good use of it. Stop by the Flying Jimmy event booth to check out the new styles that Maui Jim has to offer. Bring your current Maui Jim sunglasses for a free ultrasonic professional cleaning and tune up. The official sunglasses of the Rock ‘n’ Roll Marathon Series.
©2014 Maui Jim, Inc. Style shown: Maile.
Race Day Transportation
GETTING TO THE START & FINISH LINE Participants and spectators are encouraged to carpool and/or use public transportation wherever possible.
START LINE
Seattle Center - John Street & 4th Avenue Time: 7:00 am
FINISH LINE
Seattle Center - Mercer Street & 3rd Avenue
FINISH LINE FESTIVAL Seattle Center
USE THE SEATTLE MONORAIL Go green and save money on parking! The Seattle Center Monorail provides a quick, affordable and convenient link between downtown Seattle and Seattle Center. The Monorail will be opening early at 5:00 am to accommodate 14
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our 7:00 am race start time. Monorail tickets MUST be purchased in advance for these special pre-race time slots and picked up in person at the Health & Fitness Expo. Pending availability, tickets may be on sale at the Expo for $2.25.
DRIVE & PARK DOWNTOWN There will be paid parking options at Seattle Center for $20 on a first come, first served basis. Please check the website or visit the Parking Booth at the Health & Fitness Expo for available pre-purchase options.
WALK FROM YOUR HOTEL If you are staying in a hotel
ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
in downtown Seattle, walk to the start line to avoid traffic. There are many hotels within walking distance to the start line and finish line.
PARTICIPANT DROP-OFF AT THE START LINE Participants may be dropped off near the start line on John Street by Denny Park. Expect heavy traffic. Please carpool, arrive early and review the Transportation Information document for directions that will avoid road closures.
THINK IT. DO IT. WIN IT. IT’S ALL POSSIBLE. LET US HELP TRANSFORM YOUR TOMORROW. VISIT WWW.ACTIVETRANSAMERICA.COM TO FIND OUT HOW.
OFFICIAL SPONSOR OF
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Explore SEATTLE GREAT WHEEL
THINGS TO DO IN
SEATTLE 18
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
The Seattle Great Wheel, opened in June 2012, sits on Pier 57 over Elliott Bay near Pike Place Market and the Seattle Aquarium. Weighing in at 280,300 pounds and standing 175 feet tall, it is the tallest observation wheel on the West Coast and boasts 42 enclosed, air conditioned gondolas that each carry up to eight passengers. The Seattle Great Wheel offers a fantastic and unparalleled view of the city, sound and mountains. We recommend that tickets, which run $13 each for passengers 12 and over and $8.50 apiece for those 4 – 11, be purchased in advance online.
SEATTLE CENTER
The Space Needle may be the most well-known resident of Seattle Center, but there is plenty more to do following that elevator ride to the 520-foothigh observation deck. Explore EMP Museum, a 140,000 square foot building dedicated to popular culture and founded by Microsoft’s Paul Allen, or visit Chihuly Garden and Glass. Bringing the little ones along? They will love the interactive and hands-on exhibits at the Pacific Science Center.
CHINATOWN INTERNATIONAL DISTRICT
Emerging in the 1880s, the Chinatown International District is the center for
Seattle’s ethnic and cultural diversity. Now commonly known as the International District or I.D., it’s packed with restaurants and shops and home to the Wing Luke Museum that chronicles the life and times of Pacific and Asian Americans in the area. This pedestrian-friendly historic district also has the best dim sum in the city.
WET YOUR WHISTLE
Three-fourths of the nation’s hops are produced in the nearby Yakima Valley, so it should come as no surprise that Seattle boasts one of the country’s largest concentrations of breweries. Many of the area’s 46
breweries offer tours of their operations and tasting rooms. Not a beer lover? The Woodinville wine area is only about 25 minutes northeast of Seattle.
WASHINGTON STATE FERRIES
Any visit to Seattle that does not include a ferry trip is one that left out a real experience. Ferries shuttle all around Puget Sound and they are a key, and the prettiest, part of Washington’s transportation system. They offer a fun, quick and cheap sightseeing boat ride, even providing a glimpse of the 14,410-foot Mount Rainier on a clear day.
JUNE 13, 2015
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JUNE 21, 2014
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Toyota Rock’n’Roll Concert Series
HEADLINER:
MUDHONEY Get your plaid on and get ready to ROCK with Mudhoney as the headliner act for the Toyota Rock’n’Roll Concert Series. FINISH LINE HEADLINER CONCERT* Seattle Center 8:00 a.m. - 3:00 p.m. 8:00 a.m. - 10:00 a.m. Opening Act 10:30 a.m. - 11:00 a.m. Awards Ceremony 11:00 a.m. - 12:00 p.m. Mudhoney 12:00 p.m. - 1:00 p.m. Closing Act *Times subject to change
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
Bands on the Course
YOUR ENTERTAINMENT
MEET THE BANDS THAT WILL ROCK YOU TO THE FINISH Castle Dwellers Gibraltar In Cahoots Inochi Taiko Isaish Dominguez Lions Ambition Mommy Long Legs Murphy Tyler Band Navy Band Ruler Sad Sick World Seapony Sharkie Shiftless Layabout The Gods Themselves Waking Things Whiskey n Rye Zebra Hunt JUNE 13, 2015
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Race Weekend Entertainment
WEEKEND EVENTS SEATTLE FC SOUNDERS
Make race day matchday! After the race, grab your friends and family and watch your Sounders FC take on FC Dallas at CenturyLink Field! The game is on Saturday, June 13th at 7pm. Tickets on sale at ticketmaster.com
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Running Trails
RUN LIKE A LOCAL
Whether you are looking for a weekend warm-up jog, a challenging workout or a great way to take advantage of Seattle’s beautiful scenery, here are a few routes we recommend!
GREEN LAKE PARK Nestled north of downtown and surrounded by many of the city’s top specialty running stores, bike shops and gyms, Green Lake Park is a popular destination for the active-minded. The 259-acre lake is completely surrounded by a newly reconstructed 2.8-mile crushed granite trail, perfect for a scenic, easy-going run.
DISCOVERY PARK Discovery Park, a former military base overlooking Puget Sound, is a 534-acre park perched on the bluffs of the Magnolia area of Seattle. Featuring 11.81 miles worth of woodland trails, sandy beaches, meadows, tide pools and spectacular views of the Olympic Mountains and Mount Rainier, it is the most outdoors you can soak up without leaving Seattle proper.
BURKE-GILMAN TRAIL Seattle’s classic trail, the BurkeGilman Trail stretches between 26
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
Golden Gardens Park and Kenmore. Started as one of the first urban rail trail projects in the country, it is currently one of the most heavily used pedestrian and bicycling facilities in Seattle. With spectacular Puget Sound, neighborhood and campus views, the Burke-Gilman Trail offers a bit of it all.
ISSAQUAH ALPS Venture a dozen miles east of downtown Seattle on I-90 and you will run into the Issaquah Alps. The Alps, an unofficial name for these highlands, include Cougar, Squak, Taylor, Rattlesnake and Tiger Mountains. The densely forested Tiger Mountain is Seattle’s most popular destination for trail running. Travel to the summit of West Tiger 3, a 5.2 mile loop with an elevation gain of 2,000 feet, for an incredible view of Seattle.
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URBAN SANCTUARIES
photo: Eric Sheckler
CREATIVE CRAFT BREWERIES
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EPIC PLAYGROUND
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.
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THE EXTRA MILE
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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 during one of our Doctors office hours 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
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
For Everything You Face,
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Š 2013 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.
S av e yo u r a d r e n a l i n e for the race viP Marathon PacK aG e from pre-race meals, expedited expo access and bib pick-up to post-race ice bags, the Westin viP Marathon Package helps you get to the start line stress free. We also offer late check-out so you can relax after your big day. Book a viP Marathon Package at westin.com/runwestin
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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. 34
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ 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.
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Wear Blue
WEAR BLUE
The Rock ‘n’ Roll Seattle Marathon & 1/2 Marathon is a significant annual event for wear blue: run to remember, whose runners have participated in the race since 2010. Each June, members of the wear blue community return to Seattle from across the globe to honor the fallen, the fighting and the families by running themselves or supporting participants at the wear blue Mile. A living memorial, the wear blue Mile is a moving on course tribute comprised of handheld American flags and Faces of the Fallen posters in honor of those who gave their all for this country. 36
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
wear blue: run to remember is a national nonprofit running community that serves to honor the service and sacrifice of the American military. wear blue creates a support network, bridges the gap between military and civilian communities and creates a living memorial for our country’s fallen military members. Rock ‘n’ Roll Seattle could not possibly be more proud to work with and support wear blue.
Volunteering
JOIN THE RACE CREW! 18,000 + PARTICIPANTS = 1500 VOLUNTEERS NEEDED More feet in the streets require more helping hands from the fans. If your friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew! Volunteer opportunities are available Wednesday through Saturday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/seattle/ 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 Seattle! #RnRRaceCrew
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
RUN FOR THE BLING Remix Challenge medals 1 weekend 2 d ay s o f r u n n i n g
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Enroll today to start Earning your 2015 HEavy MEdals bling!
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JUNE 13, 2015
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Good luck runners!
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Corporate Sponsors
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ROCK ‘N’ ROLL SEATTLE MARATHON & ½ MARATHON
#RNRSEA