EVENt GUIDE APRIL 6, 2014
#RNRSF
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.
#rnrsf | @runrocknroll
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destination san Francisco
“Must sees” to make your weekend even more memorable
CONTENTS 6 scHeduLe oF eVents
Preview the happenings for the Expo, Race Day and Finish Line Festival.
8 course MaP
Check out this year’s epic course!
10 start Line MaP Venue diagram for the start line located on the Great Highway.
12 FinisH Line MaP Venue diagram of the finish line and festival at Civic Center Plaza.
14 sPectator tiPs All the info your family and friends need to cheer you on.
16 ParkinG and transPortation
Parking and shuttle timelines, locations and other race day transportation details.
22 HeadLiner
PRESENTED BY:
Get ready to Rock with the Neighbourhood!
24 resPect tHe distance
Tips from the RNR Series Medical Director to ensure your best race possible.
26 race day cHeckList
48 hour checklist to ensure you are prepared for your big day.
30 runninG traiLs Warm-up on SF’s best paths.
37 cHarities WRITER: Kevin LaRue PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin
Charity is the Heart of Rock ‘n’ Roll. April 6, 2014
3
Schedule of Events
SAN FRANcISco SEt LISt HeaLtH and Fitness eXPo
race day eVents
FinisH Line FestiVaL
Moscone Center North Hall D 747 Howard St, San Francisco, CA 94103
Race Day Sunday, April 6th
Civic Center Plaza 8:00 am – 12:00 pm
Start Line The Great Highway and Fulton Street
Awards Ceremony 9:00-9:15 am
Friday, April 4 12:00 pm to 7:00 pm Saturday, April 5 9:00 am to 5:00 pm Expo admission is FREE & open to the public. *Timeline is subject to change
Start Time 6:30 am Finish Line Civic Center Plaza (Larkin Street and McAllister Street)
The Neighbourhood 9:15-10:30 am Closing Act 11:00 am-12:00 pm
race resuLts Official race results will be posted online at competitor.com by 7:00 p.m. PST. 6
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
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South of Market St Ho wa rd
St Fo lso m
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Sum Av e
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Mis sio n
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Av ila
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Gira
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Halleck St
Mes a St Funs ton Ave
Av e
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Ave Mo Taylo ntg r Rd om ery St
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Jones St
Turk St
Union Square t Powell S agnin St Cyril M
St
Taylor St
S
Post St
Cosmo Pl
Mason St
Ma rk et
St Stockton
Taylor St
Presi
St
Jones St
4th Ave
St
Stockton
Joice St
California
to St Sacramen
Geary St
O'Farrell
ST
8th Ave
J
Waverly
St t Mason S
Hyde St
rth St Leavenwo
Wyma n Ave
St Stockton
Bar Qu na arr rd y Rd Ave
Mcdowell Ave
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Upto n Av
ln B lv
BL V
LINCOLN
BLV D
Ralston Ave
K
l Jasper P
St
Post St
St Varennes
Grant Ave
Fres
Pacific A
Chinatown Powell St
Washington
t Kearny S
St
t Taylor S
t Jones S
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Downey St
St
St
Shrader
Clayton
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Stockton
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LN
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Mason S
th St
Sutter St
St
Dub oce St
t
Pacific Ave
John St
Franklin
Laguna St
Steineerr St
Stt S Hermann
t Gough S
Blvd Octaavvia
Haight St
St Webster
t
Scott St
ro S Divviisaddee
St Fillmore
Oak St
Tunl
Clay St Pleasant St
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Polk St
Fell St
Page St
t Powell S
r Leavenwo
LINC O
Pier
Jones St
Taylor St
St
101
Hayes St
Lower Haight
Gree
St Jackson
San Francisco City Hall
Grove St Grove St
Waller St
y Broadwa
Bernard St
Tenderloin
Civic Center Phillip Burton US Courthouse Elm St
Elm St
Margaret S Hayward Playground
us Av e
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ELLIS ST
Avve Ave A
t Gough S
Willow St
Eddy St Larch St
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19th Ave
Vallejo-Pie
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Bowley S t
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CAM
Alc
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LARKIN
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Myrtle St
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Ellis St
Jefferson Square
Fulton St
Pierce St
Ave Av
Haight Ashbury Cole St
Waller St
St
Dr
Belvedere
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Lyon St
Ashbury
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Stow Lake
Masonic
Page St Haight St
Union St
North Beach
Union Square
Cedar St
Olive St
Cleary Ct
Pioneer Pa
Washington Square
lum b
NIA ST CALIFOR
Bush St
O'F
Pfeiffer St
St
Co
to St Sacramen
Fern St Sutter St St Hemlock
ate Ave
Stt Baker S
St
St
Panhandle
Fell St
Filbert St y Ln Macondra Green St
Nob Hill
Franklin
t Willow S
Buchanan
A e Av Gaate Ave en G olden Gold G
Laguna St
St
Western Addition
Elm St
Octavia St
Steiner St
St Fillmore
Pierce St
erick St Brodderick
Eddy St
l Ofarrel
t Ofarrell S
St Webster
Scott St
t
Ellis St
Austin St
Japantown
Post St
Raymond Kimball Playground
POLK ST
Pine St
Post St
Fisherman's Wharf
St
Lombard h Greenwic
HYDE ST
t Gough S
Stt Laguna S
n St
Pierce St
Wilmot St
Sutter St
North of the Panhandle
St
Hayes St
dy D r
Oak St
Martin Luther K
Central Ave
Grove St
Ashbury
Clayton
enne
St Stanyan
John F K
Shrader
33rd Ave
Fulton St
St
nto St
Course alternates between Polk ST & Larkin ST
Lower Pacific Heights
Hamilton Rec. Center
Russian Hill
St California
Buchhana
Scott St
St Webster
t Steiner S
Sacrame
St
Pier 39
o
St
St Lombard
LARKIN ST
Franklin St
St
on Washingt
Clay St
Lafayette Park
Hyde St
Ave
t Gough S
Van Ness
t Octavia S
St Buchanan
Fillmore
St
POLK ST
ST LAGUNA
t Webster S
t
ro S Divisade
hs Ave St Josep r St Bake Ave Fortuna
Nido Ave
Ave
to Ave Encan
Anzavista Ave
Masonic
Golden G
Larkin St
St
St
Steiner S
k St
Baker St
Broderic
Ave
Vista Ave
Anza Vista
n a so
Buchanan Webster
a Way allorc
Scott St
St
Clay St
to St Sacramen St Perine Pl California
Garden St
Ofarrell St ra Ter
Jackson
Clay St
o Francisc
Water St
Lynch St
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t Jackson S
St
Chestnut
ch St Greenwi
ST VALLEJO Y BROADWA AVE PACIFIC
nt North Poi
Bay St
Ghirardelli Square
Green St
t Alllilisstter S MccA
Fulton St
Spreckles Lake
St
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Pierce St
ro St
Presidio
Post St
Lone Mountain
Balboa St
Caabbrillo St
Golden Gate Park
Alta Plaza
Pine St
Lyon St
Turk St
Ave
e Rossi Av
University of San Francisco
Union St
Pacific Ave
Washington
St
Bush St
Kaiser Permanente San Francisco
Geary Blvd
Filbert St
Green St
Pacific Heights
Sutter St
d Ave Eucli St
Wood
Wood St
t
Rossi Playground
t Beaumon
Anza St
St
Chest
Vallejo St
Laurel Heights
Anza St
S an Stany
14th Ave
Anza St
Scott St
Ave
Collins St
Cook St
Blake St
Parker Ave
Spruce St
3rd Ave
14th Ave
Commonwealth Ave
Laurel Hill Playground
Lloyd Lake
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Laurel St
Iris Ave
Jordan Ave
Heather Ave
r Mayfair D
Geary Blvd
Inner Richmond
Presidio
California PacificWomen&Chldrn
North Lake
Joh
Walnut St
Laurel St
Locust St
Cherry St
Maple St
t Spruce S
Palm Ave
5th Ave
2nd Ave
9th Ave
6th Ave
7th Ave
11th Ave
10th Ave
15th Ave
12th Ave
14th Ave
Park Presidio Blvd
14th Ave
18th Ave
17th Ave
16th Ave
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Sacramento
nto St Sacrame
a St Californi
Cornwall St
California St
Clement St
Arguello Blvd
r
r St
36th Ave
35TH AVE
34TH AVE
Fulton St
Belles S
e Wedemey
24th Ave
21st Ave
Course alternates between 34th AVE & 35th AVE
Lake Street
Clay St
St
Union St
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nut St
Filbert St
Anchorage Square
Aquatic Park
Macarthur
Fort M
Broadway
Clay St
Central Richmond
Outer Richmond
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20th Ave
23rd Ave
37th Ave
41st Ave
46th Ave
48th Ave
47th Ave
GREAT HWY
Cabrillo St
Clement St
Little Russia
Geary Blvd 38th Ave
42nd Ave
43rd Ave
Anza St
BALBOA ST
39th Ave
40th Ave
44th Ave
45th Ave
48th Ave
Vista Del Mar
Ave
Geary Blvd
22nd Ave
28th Ave
30th Ave
29th Ave
Fort Miley 3
Veter a n ’ s
CLEMENT ST
Clement St
California St 25th Ave
California St
Lake St
Magnolia
o n St Washingt
Presidio Heights
Fort Mason
St Francisco
Moscone Recreation Center
St Lombard
Broadway
d
t
27th Ave
La ke S
Sea Cliff
Seal Rock Dr Point Lobos
Mountain Lake Park Lake St
26th Ave
2
31st Ave
Le
gio nO f Ho nor D r
t
St
V05
Jackson
St
Beach St
BAY ST
Moulton St St Greenwich
Pixley St
Cow Hollow
Vallejo St
Lyon St
e Av y Sible
d Blv
et t
ll R
W Clay
Lake St
32ND AVE
Lincoln Park G.C.
Dr
Sea Cliff Ave
INO DE L MAR
EL
El C amin o Del Mar
n St Washingto
Bay St
Green St
esidio
g Lig
lvd on B
Dr
Lincoln Park
ific Ave W Pac dio Te
Marina
lvd
101
Pacific Ave
Jackson
t St
St Chestnut
Union St
Pr
St
St
St
Ave Pacific
e ific Av W Pac
Avila St
er Rd
Baker St
o op
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M ra mb
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SF BIKE
Beach St
Filbert St
St
Presidio Golf Course Gibson Rd
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St
Greenwich
Fort Mason
St Jefferson
a Wa
St
Ln
Shaft rk
Divisade
Baker St
Broderick
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Cla
St
Francisc
Chestnut
Sherma n Rd
Mo rton St
Beach S
Bay St
L om SUBJECT TO CHANGE
Rodriguez St Portola St
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Wash ingt
North Point
Bay St
Dr
M
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Prado St t
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GU ENERGY STATION Letterman Digital Arts Center MEDICAL + *PERFORM AT EVERY STATION
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Macrae St
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Jefferson
Palace
Fisher Loop
Go rga Edie Rd
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Beach St
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San Francisco National Cem.
St
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The Em barcader
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HALF MARATHON COURSE ENTERTAINMENT Palace of Fine Arts WATER + *GATORADE AT EVERY STATION STARTING AT MILE 4
Lunde
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Rod
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Bank
Marina Gree
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t
Presidio
Presidio of San Francisco
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T MASO1N S
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Baker Beach
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Crissy Field
V03
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FI EL DA VE
Ave
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LV
Appleton
Yacht
Lyon St
LN B
Armis tead R d
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San Francisco Maritime Nat’l Hist Pk
Golden Gate Nat’l Recreation Area
SUNDAY, APRIL 6, 2014 START TIME: 6:30 AM
Ave
LINCO
D
Storey
China Beach
An
Marina Green Park
Rd
HALF MARATHON COURSE 4 SUBJECT TO CHANGE
Golden Gate Nat’l Recreation Area
Fry
r 45
Dr
Long
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And r ew
Stilw e
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Golden Gate Nat’l Recreation Area
WEST BLUFF PARKING LOT
SUNDAY, APRIL 6,82014 START TIME: 6:30 AM
V05
41
Marine
SUBJECT TO CHANGE
lito-
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Fort Point National Historic Site
GU ENERGY STATION MEDICAL + *PERFORM AT EVERY STATION
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There are FOUR traffic valves on course where you may be re-routed. This is planned and course distance does not change. Please listen to direction from police and course staff.
1
HALF MARATHON COURSE ENTERTAINMENT WATER + *GATORADE AT EVERY STATION STARTING AT MILE 4
V03
-P
SUBJECT TO CHANGE
1
Sau
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SUNDAY, APRIL 6, 2014 START TIME: 6:30 AM
RG BRG
The Golden Gate Bridge is not flat. HALF MARATHON COURSE
uron Tib
Golden Gate
SUNDAY, APRIL 6, 2014 START TIME: 6:30 AM 1
7
5
GOLDEN GATE
Porta potties are located at every hydration station throughout the course.
There’s a coach in every watch. Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. To learn more, visit Garmin.com/ForerunnerCoach
©2013 Garmin Ltd. or its subsidiaries
20649 Forerunner 220-620 Ad-FP.indd 1
Forerunner 220 | 620 ®
1/6/14 1:05 PM
Start Line Map
N
TIP #1 Get to the shuttles on time! nn ed y Jo
hn
F
Ke
Dutch Windmill & Tulip Garden
Beach Chalet Soccer Fields
TIP #2 Plenty of bathrooms along the beach, especially south of gear check.
Dr
48th Ave
Fulton St La Playa St
10
Beach Chalet Visitors Center & Restaurant
VIP VOLUNTEER CHECK IN
START
EVENT GUIDE START AREA MAP 1
USEFUL tIPS
Great Hwy
1
2
Parking Lot
3
Parking Lot
INFORMATION SOLUTIONS
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
4
5
6
7
8
START VILLAGE
9
10
11
12
13
14
15
Great Hwy Parking Lot
UPS GEAR CHECK
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Finish Line Map Fulton St
EVENT GUIDE FINISH AREA MAP
FINISH
Art Museum
Larkin St
Library MAIN MEDICAL CENTER
SECURE ZONE
USEFUL tIPS
Larkin St BIKE VALET
RUNNER EXIT
Playground
Playground
INFORMATION
TIP #2 Pick a letter (A-Z) and have your friends/family meet you there after the race.
CHARITY VILLAGE
VOLUNTEER CHECK IN
FAMILY REUNION
Civic Center Plaza
MERCHANDISE
BEER GARDEN
VIP
Polk St
SPONSOR ROW
FINISH FESTIVAL STAGE Polk St
1
N City Hall
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TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
UPS GEAR PICK UP
Grove St
SPONSOR ROW
McAllister St
TIP #1 Enjoy the festival and your achievement!
Spectator Tips
YoUR Rock ‘N’ RoLL ENtoURAGE
track your runner FREE live tracking online on race day at runrocknroll.com\sanfrancisco; make sure you know your runner’s bib number. Sign up for the Competitor Wireless Runner Tracking text messaging service at competitorwireless.com
waLk or ride to tHe FinisH Line
sPectator ParkinG oPtions
PLan your FaMiLy reunion
There will be NO shuttle services provided for spectators to the Start Line.
The finish line is located at Civic Center Plaza. There are a number of parking garages within .5 miles of the venue, ranging from $20-$40, depending on length of stay.
Confirm a post-race reunion plan BEFORE the race begins! Plan to meet up in the Family Reunion Area located in Civic Center Plaza. Large alphabetical signs will be prominently displayed. Pick a letter and make sure everyone in your party knows to meet at that letter.
Take BART/Muni to/from Civic Center Plaza to avoid traffic and road closures. Both will be operating on normal Sunday schedules, so please plan your trip ahead of time.
tIP The Finish Line at Civic Center Plaza will be the best spectator experience. 14
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
Allow time for delays if traveling by car due to road closures
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
RAcE DAY SHUttLES
A pre-race shuttle program is in place to take participants to the Start Line on the Great Highway from the following pickup locations:
ciVic center PLaZa
Pre-race shuttles are provided to all participants to the Start Line (Great Highway) from the Finish Line (Civic Center Plaza). Pre-race shuttles will stage and leave from Civic Center Plaza (Grove St, between Larkin St. & Polk St.).
CIVIC CENTER PLAZA | San Francisco, CA 94102 Need to park by Civic Center Plaza prior to catching the shuttle? Reserved parking is available for purchase online. CIVIC CENTER PLAZA SHUTTLE TIMES Shuttles will run continuously starting at 4:15 am. The LAST shuttle will leave at 5:45 am in order to make the 6:30 am race start time. NOTE: Shuttle time from Civic Center Plaza to the start line is 30 minutes.
FisHerMan’s wHarF
Pre-race shuttles are provided to all participants to the Start Line (Great Highway) from Fisherman’s Wharf. Pre-race shuttles will stage and leave from Fisherman’s Wharf (Jones St, between North Point St. & Bay St.). There is no shuttle transportation from the finish line to Fisherman’s Wharf after the race.
FISHERMAN’S WHARF SHUTTLE PICKUP | 2620 Jones St, San Francisco, CA 94133 FISHERMAN’S WHARF SHUTTLE TIMES You MUST reserve your shuttle time at the Health & Fitness Expo if you plan on riding from Fisherman’s Wharf. Stop by the “Shuttles” Booth to pick up your bib sticker for the shuttle you would like to take. A limited number of riders will be allowed for each time slot. Please note the ride time from Fisherman’s Wharf to the start line is approximately 40-50 minutes. 4:15 am / 4:30 am / 4:45 am / 5:00 am / 5:15 am / 5:30 am There is no shuttle transportation from the finish line to Fisherman’s Wharf after the race. SFMTA (sfmta.com) and BART (bart. gov) offer service between Civic Center Plaza and the rest of San Francisco. Please plan accordingly.
NOTE: Pre-race shuttles to the Start Line are for participants only. A race bib will be required to board the shuttle. 16
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
JOIN THE TEAM AND WIN
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Has the right mix of protein and carbs scientifically shown to refuel exhausted muscles and help return to peak potential
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SAN FRANcISco 49 square miles of diversity, culture, scenery and mayhem.
20
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
Parks & Scenery
Golden Gate Park is a MASSIVE urban park, the 5th most visited city park in the USA. 20% larger than New York’s Central Park, Golden Gate Park offers activities and scenery that can be appreciated by all ages. If you check out the Chinese pagoda by Stow Lake, you’ll see trees planted by RnRSF participants at a VolRUNteer event in March! Bring a blanket and some snacks to Dolores Park for a day of people watching and (hopefully) sun! The sprawling green space bordering the Castro is a huge attraction for locals
of all sorts on a nice day and spending some time there is a great way to relax and take in some of the local flavors.
For Foodies
The iconic Ferry Building Marketplace along San Francisco’s scenic Embarcadero is home to many unique shops, restaurants and food vendors. On Tuesdays, Thursdays and Saturdays the widely acclaimed Ferry Plaza Farmers Market sets up shop, bringing together some of San Francisco’s favorite local farmers, artisans and chefs. The farmer’s market is open from 10 a.m.-
2 p.m. on Tuesday and Thursday and 8 a.m.-2 p.m. on Saturday. Off the Grid is a roaming gathering featuring mobile food carts, live music and some of the best people watching in the city at various San Francisco locations throughout the week.
Rock Out and Unwind
Ready to Rock? Check out a live show at local favorites such as Rickshaw Stop, Brick and Mortar or the Independent to gear up for the big day of non-stop rock! Tickets are generally $10-20 and in this city great musicians are a guarantee! April 6, 2014
21
The Neighbourhood
HEADLINER CONCERT PRESENTED BY:
In early 2012 a mysterious band appeared online. The group, The Neighbourhood, revealed no biographical information, no photos and no backstory, offering only a moody track titled “Female Robbery.” Fans and the press were confounded, scouring the Internet for any information that might lead them to the identity of these musicians. The Neighbourhood were a quintet. They were from California despite the British spelling of their name. They had a second track, “Sweater
22
Weather,” which had an accompanying — and equally dark — video. Although The Neighbourhood’s identity remained hazy, it became clear that the music they were making felt transformative to critics and fans alike. The evocative combination of rock instruments with R&B and hiphop aesthetics seemed, in many ways, revelatory, a reimagining of sounds that seemed to make people clamor for more information with even greater fervor. So who are The Neighbourhood? The group is a collection of five friends who make music together. They’re headed by Jesse Rutherford, a 21-year-old singer who has dabbled in various genres, including hip-hop, before crafting the merge of sounds that categorizes The Neighbourhood’s style. “I always have a strong vision
TrANSAMEriCA rOCK ‘N’ rOll ½ MArATHON SAN FrANCiSCO
before I go into anything,” Rutherford says. “I don’t know how to make music any other way. It was all in my head, and that vision for the music was to make hip-hop beats with guitars and I was going
to sing and rap over them. We wanted to do that hip-hop aesthetic on an indie platform.” Get ready to rock out to The Neighbourhood at this year’s finish line festival!
ready, set, do. connect with 18 million businesses. one app, one site.
Run over to the YP tent at the Health & Fitness Expo to learn how YP can help you get things done.
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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 For more information on hydration strategies, please visit our website.
Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect your performance, it may lead to muscle cramping, headache, dizziness and confusion. Have some sports drink along the course to quench your thirst, or follow your pre-planned schedule.
Fill out the medical information section on the back of your bib number. While serious medical problems are quite rare, knowing any medical problems you have, medications you are taking or allergies to medications is extremely helpful to our Medical Volunteers. Our goal is to treat all of our athletes like Rock Stars.
If you have questions, stop by the Rock ‘n’ Roll Sports Medicine Team booth at the Expo or visit one of our Medical Tents on race day. We would be happy to assist you. Have fun, be smart, and stay within your limits. In other words, Rock On… 24
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Race Day Checklist
The final two days before a race are very important. Follow this checklist to ensure that you get the most out of the hard training you’ve done.
—By Matt Fitzgerald
48:00 | DO A SHORT, FAST WORKOUT
For example, run three miles easy, then run 6 x 30-second relaxed sprints.
47:00 | START CARBO-LOADING
Be sure to consume high-carb foods and beverages at every meal.
31:00 | GET A GOOD NIGHT’S SLEEP
Getting adequate sleep is critical the final days before a big race.
22:00 | DO A SHORT, EASY WORKOUT It relieves mental and physical tension and keeps the body primed for performance.
21:00-10:00 | KEEP CARBO-LOADING
Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.
20:00 | GET YOUR GEAR TOGETHER
Take some time to get all of your gear together; create a race gear checklist that you use for every race. 26
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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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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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H Y D R A T E D
7 EXCLUSIVE DESIGNS. JUST FOR YOU. the entire collection is AVAILABLE NOW
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Running Trails
LocAL RUNNING SPotS
Whether you are looking for a good weekend warm-up jog, a daytime family hangout, a challenging hill workout or a great way to take advantage of the breathtaking views of The Bay, here are a few trails we recommend!
Lands end traiL SAN FRANCISCO
tHe Presidio SAN FRANCISCO
Marina BouLeVard and crissy FieLd PatH
GoLden Gate Park SAN FRANCISCO
Enjoy a rocky yet hiker-friendly path in northwest San Francisco that is packed with stunning views of the water, wild vegetation, beaches and a few designated look out points. Use it as a taper run and run the three miles from Point Lobos to Eagle’s Point, or traverse the total loop trail for a solid 11 miles. Dogs are permitted and there are great spots to grab a bite afterwards nearby!
This path is mostly paved, relatively flat and extremely scenic with views of Alcatraz, the Marina and the Golden Gate Bridge. If you’re driving to the area, there’s also a good chance you can score a free parking space along this route. Marina Boulevard begins as Laguna Street runs into the Fort Mason Center and winds along the waterfront, merging into Mason Street shortly before Crissy Field. Stay on the pedestrian side of the shared path or take the wide dirt pedestrian trail running parallel to the paved path. 30
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A popular running spot for the locals, this gorgeous expanse of land gives you the best close up views of the iconic Golden Gate Bridge that SF has to offer. The park boasts 24 miles of routes and eight scenic overlooks and vistas, perfect for any length run that suits you. Though be warned, with the amazing views and the energy from other athletes on the paths, you’ll probably be tempted to extend your route!
Treat yourself to a jaunt in one of the most famous areas in the U.S. The intention of the park’s designers was to allow visitors to just wander and lose themselves in nature, so use this as an opportunity to find peace and tranquility before the big day. Adventurous? Grab a free park map before you go. If not, try the 7.5 mile perimeter loop, or the nice two-mile loop around Stow Lake and Strawberry Hill.
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Go ahead, be picky. We know you have an opinion, or maybe your mood changes mid-race. Not to worry. Whether you prefer to slurp your nutrition or chew it, GU gels and GU Chomps have the same DNA— they’re both optimized to provide endurance athletes with pure energy—premium carbs, balanced electrolytes, and 30 times more branched chain amino acids for brain acuity than any other gel to help you get to the finish line as strong as can be. Slurp it or chew it, it’s your call.
You’ve spent years training and eating right.
Fortunately, it only takes 15 minutes to see how much you could
SAVE WITH GEICO.
Get a free quote. 1-800-947-AUTO (2886) or call your local GEICO agent AUTO • HOME • RENTERS • MOTORCYCLE • RV • BOAT • PWC
Race smart. Choose GU.
Some discounts, coverages, payment plans and features are not available in all states or in all GEICO companies. See geico.com for more details. GEICO and Affiliates. Washington DC 20076. GEICO Gecko image © 1999-2013. © 2013 GEICO
April 6, 2014
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Volunteering
Do something even greater than finishing a race.
JoIN tHE RAcE cREW! 12,000 + ParticiPants = 1000 VoLunteers needed
More feet in the streets require more helping hands from the fans. If you friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew! Volunteer opportunities are available Thursday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/sanfrancisco/ 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 San Francisco! #RnRRaceCrew
© 2014 ALSAC/St. Jude Children’s Research Hospital (16940)
Participate as a St. Jude Hero at one of these upcoming events.
stjudeheroes.org
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ALL YOU NEED ON RACE WEEKEND!
Carrier
12:00 PM
Carrier
Carrier
Team In Training: the people who run, walk, swim and cycle to save lives. Our certified coaches will train you while you raise funds for cancer research.
12:00 PM
12:00 PM
Download the Rock ‘n’ Roll App on the Apple AppStore or Android Marketplace
Join the Team.
Jaime and Jeff Freedman TNT Participants and Corporate Team Captains
www.teamintraining.org 800.482.TEAM
Photo by Nigel Parry/CPi
EventGuide_12_12.indd 1
April12/7/12 6, 20144:55 PM35
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Official Charities LEAD CHARITY PARTNER
PREFERRED CHARITY PARTNER
St. Jude Children’s Research Hospital – St. Jude Heroes Imagine a race where hope marks the finish line. Make it a reality when you run as a St. Jude Hero to support the lifesaving work at St. Jude Children’s Research Hospital®. St. Jude has changed the way the world treats childhood cancer and other deadly diseases. Children from all 50 states and from around the world have come through the doors of St. Jude for treatment, and thousands more around the world have benefited from our research. And no family ever pays St. Jude for anything. As a St. Jude Hero, you’ll cross the finish line knowing that you truly Run for a Reason. Website: stjudeheroes.org Email: minerva.suarez@stjude.org Phone: 800-701-4443.
Team In Training – Get More. Give More. Register Today! Completing an endurance sports event such as a marathon or half marathon is one of life’s great experiences. And when you train with The Leukemia & Lymphoma Society’s Team In Training, you make that experience an even greater accomplishment by not only changing your life but by helping cure cancer. Team In Training also gives you more of everything you need for success. In return, you’ll raise funds to help people with blood cancers live better, longer lives. Find out more about this exciting program and how you can really make a difference in the search for cancer cures. Website: teamintraining.org Phone: (800) 482-TEAM
OFFICIAL CHARITIES Tusk USA Tusk is a conservation organization, protecting wildlife, supporting communities and promoting education in 25 African countries. Website: tuskusa.com Email: tuskusa@tusk.org Phone: 212-602-1588 Hear The Music Live Hear the Music Live is a 501 (c)(3) non-profit organization that works with foster care homes to send pre-teens and teens to concerts in their local area and provide them the opportunity to do “meet and greets” with the artists. To date, Hear the Music Live has sent over 13,000 foster teens to concerts nationally. Website: hearthemusiclive.org Email: aimee_white@hearthe musiclive.org Phone: 541-517-1314 PKD Foundation – Run for PKD The PKD Foundation exists to discover treatments and ultimately a cure for polycystic kidney disease. PKD is one of the most common, life-threatening genetic diseases impacting millions of people worldwide. When you Run for PKD, you bring hope to patients and families so they no longer suffer the effects of this disease alone. Website: runforpkd.org Email: runforpkd@pkdcure.org Phone: 816-268-8469
Dravet Syndrome Foundation – DSF RACER Dravet Syndrome Foundation’s mission is to raise research funds and increase awareness of Dravet syndrome and related epilepsies. Website: dravetfoundation.org Email: maryanne.m@dravet foundation.org Phone: 203-880-9456 Lazarex Cancer Foundation – Team for Life Lazarex Cancer Foundation supports end stage cancer patients and the cancer community by providing assistance with costs for clinical trial participation, navigation through clinical trial options, and community outreach and education. Lazarex provides resources for cancer patients who’ve been told they have no other options, but who are not yet done with their journey in life and refuse to give up now. Website: teamforlifelcf.org Email: tfl@lazarex.org Phone: 925-309-8664 Girls on the Run of the Bay Area – You Can Run Girls on the Run inspires girls to be joyful, healthy and confident using a fun curriculum which creatively integrates running. Website: gotrbayarea.org Email: jthomas@gotrbayarea.org Phone: 415-863-8942
Groundwork Opportunities – GORace Working to reduce extreme poverty by connecting community leaders with the resources needed to launch and sustain poverty alleviation projects. Website: groundworkopportunities.org Email: jenny@goworks.org Phone: 919-624-5138
Melanoma Education Foundation – MEF Runner Support Save lives from melanoma by educating high school and middle school students about early self-detection. Website: skincheck.org Email: mef-dfacchetti@charter.net Phone: 718-775-7297
Hope for the Warriors – Team Hope for the Warriors HOPE FOR THE WARRIORS mission is to enhance the lives for service members, their families, and families of the fallen. Website: hopeforthewarriors.org Email: sduerr@hopeforthewarriors.org Phone: 910-546-0144
Save the Children – Team Save the Children We give children a healthy start, the opportunity to learn and protection from harm. We save children’s lives. Join us Website: savethechildren.org Email: kbandak@savechildren.org Phone: 203-568-4224
My Brighter Tomorrow My Brighter Tomorrow mission is to “give faith” and provide funding for “cutting edge” therapy for special needs children. Website: mybrightertomorrow.org Email: MyBrighterTomorrow@aol.com Phone: 510-915-1539
Sephardic Bikur Holim – Team SBH Team SBH: bringing community members together through a shared sense of athletics and social responsibility. Website: sbhonline.org Email: charles@sbhonline.org Phone: 718 787 1400
Marfan Foundation – Team Victory The Marfan Foundation does everything possible to make sure people with Marfan syndrome and related disorders live longer, fuller lives. Website: marfan.org/get-involved/ fundraising-events/victory Email: kcavanagh@marfan.org Phone: 516-883-8712 ext. 138
W.O.M.A.N., Inc. – Women Organized to Make Abuse Nonexistent – C.U.E. Running (Connect. Unify. Evolve) W.O.M.A.N., Inc. is dedicated to empowering domestic violence survivors to create lives free of violence. Website: womaninc.wordpress.com Email: mariya@womaninc.org Phone: 415-864-4777 April 6, 2014
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Title Sponsor
Official Sponsors
Corporate Sponsors
Partner
runrocknroll.com
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#rNrSF