EVENT GUIDE
OCTOBER 21, 2012
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.
30 Race Weekend Entertainment
8 Course Map
32 Local Running Spots
10 Start Area Map
34 Respect the Distance
12 Finish Area Map
35 Race Day Checklist
14 Spectator Tips
36 Official Sponsors
16 Pace Chart
20 The Relay WRITERS: Lauren Kalocay, Rachel Sklar, Andrew Miller, Ariel Kessler EDITOR: Linzay Logan PHOTOGRAPHERS: Ryan Bethke, Victah Sailor, Paul Nestor GRAPHIC DESIGN & LAYOUT: Joel M. Young
24 Headliner: 3OH!3 26 Featured Bands on the Course
OCTOBER 21, 2012
3
™
18 Parking & Transportation
™
6 Schedule of Events
presented by the QUINN FAMILY CHARITABLE FUND
28
28 Destination St. Louis
TASK ROCK ‘N’ ROLL ST. LOUIS MARATHON OF CONTENTS| 2012 1/2 MARATHON EVENT GUIDE &TABLE
26
4 Team Activities for Special Kids
EVENT GUIDE
QUINN FAMILY CHARITABLE FUND
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
| 2012
4
YOU ROCK!
EVENT GUIDE
As a TASK Force runner, every mile of your training has led us one step closer to
organization whose mission is to
achieving our goal of helping our special kids. Your efforts will allow us to build
needs by providing athletic and
soccer and baseball fields that provide athletic opportunities to deserving children.
TASK, is a St. Louis-based, non-profit enrich the lives of kids with special social opportunities. We’re proud to say we’ve never turned away a child
When running in this weekend’s big race, know that you’re also helping many
Thank you and good luck! For more information about how to get involved with TASK, please visit www.tasksports.org.
been able to adapt the sport to meet the athlete’s needs.
We build self-esteem. Self-esteem builds confidence. Confidence builds skills.
| 2012
children enjoy and learn from the spirit of competition as well.
because of a disability — we’ve always
QUINN FAMILY CHARITABLE FUND
Team Activities for Special Kids, or
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
...and we’re on a roll.
5
EVENT GUIDE SCHEDULE OF EVENTS 6
Make sure to stop by the Rock ‘n’ Roll Experience for some great expo fun!
Sunday, October 21 MARATHON & HALF MARATHON + 2-Person 1/2 Marathon Relay Market Street west of Tucker Boulevard, Downtown St. Louis
Friday, October 19 HEALTH & FITNESS EXPO America’s Center - Halls 4 & 5 701 Convention Plaza St. Louis, Mo. 63101 12 pm to 7 pm
Saturday, October 20 HEALTH & FITNESS EXPO America’s Center - Halls 4 & 5 701 Convention Plaza St. Louis, Mo. 63101 9 am to 5 pm
*Expo Admission is FREE and open to the public on both Friday and Saturday!
Start Time - Marathon, Half-Marathon and Relay Wave Start: 7:00 am
FINISH LINE FESTIVAL & HEADLINER CONCERT
Finish Line: North 15th Street at Chestnut Street Finish Festival: Kaufman Park, Downtown St. Louis Kaufman Park open: 7:00 am - 3:00 pm Opening Act: 8:00 am - 9:15 am K’Naan: 9:30 am - 10:15 am Awards ceremony: 10:30 am - 10:45 am Headliner Act, 3OH!3: 10:45 am - 11:45 am Closing Act / Music: 12:00 pm - 2:30 pm *Timeline subject to change
OFFICIAL RESULTS Official race results will be posted online by 7:00 p.m. (PST) on race day at: www.runrocknroll.competitor.com/st-louis
QUINN FAMILY CHARITABLE FUND
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
| 2012
©2012 Brooks Sports, Inc.
EVENT GUIDE
10/8/12 2:28 PM STL_12_Event-Guide-8.5x5.5.indd 7
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SUN., OCT. 21, 21, 2012 2
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EVENT GUIDE 2012 COURSE MAP
Missourian History d Dr Museum
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Waterman Blvd
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what you’ll get out. Consistency is key. Just get out there and do the work. Grind away at it. Results will follow.” D E S I DAV I L A , E L I T E M A R AT H O N E R
Train like a pro with the touchscreen, GPS-enabled Forerunner® 610. With wireless uploads so you can store, share and analyze at Garmin Connect™. Garmin.com /touch Follow the leader.
QUINN FAMILY CHARITABLE FUND
born.
“What you put into your training is exactly
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
are
made not
Lewis St
0
Champions
EVENT GUIDE
St
| 2012
NASDAQ GRMN
©2012 Garmin Ltd. or its subsidiaries
9
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7
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INFORMATION
80
VIP
SOLUTIONS
MEDICAL MASSAGE PATIO
TASK 10
10
6
BLVD
8
30 x
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CORRAL CROSSING
20 x
10
30
40 x
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ST LOUIS MUNICIPAL COURTHOUSE
ST LOUIS CITY HALL
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20
16
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10
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17
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BROOKS VIP TOILETS
18
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19
SECURE ZONE CROSSING POINT
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20
20
SC
20 x
10
20
WATER
10
10
21
10
10
22
10
S
10
10 x
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MILITARY MUSEUM
10
AL OP
20
VOLUNTEER CHECK IN & CHILL
23
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SOLDIERS MEMORIAL
20
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CHRIST CHURCH CATHERDRAL
ST LOUIS CITY COURTS
10 x
17th ST
15th ST
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10 x
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ST LOUIS PUBLIC LIBRARY
10
EVENT GUIDE START AREA MAP MAR
CENTENARY UNITED METHODIST CHURCH
ST
EVENT GUIDE QUINN FAMILY CHARITABLE FUND
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
| 2012
11
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INFORMATION
LOST & FOUND/ T-SHIRTS & G. BAGS/ MEDICAL INFO
VIP
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MEDICAL MASSAGE PATIO
TASK 10
10
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10
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EVENT GUIDE FINISH AREA MAP
PINE
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Winner, 2012 Ironman 70.3 Panama
QUINN FAMILY CHARITABLE FUND
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EVENT GUIDE
energy to run. your day your way.
13
Sign up for the Runner Tracking text messaging service at: www.runnertracking.com. • Track one runner for $2 and up to 5 runners for $5. • Find your runner’s pace and projected finish time using the pace chart (page 16).
™
14
START LINE:
Market St., just west of North Tucker Blvd. • Start & Finish Line: With a convenient loop course that starts and ends at Kaufman Park, you don’t have to traverse the city. Stay in one place to see your runner off at the start of the race and welcome them with open arms when they complete their 13.1- or 26.2-mile journey.
Confirm a post-race reunion plan before the race begins!
• Mile 2: From the start at Market Street, spectators can walk north on Tucker Boulevard to Washington Avenue to see runners just past the 1.5-mile mark. You can also head northwest from the start to Delmar Avenue and 18th Street and see the runners on a nice stretch just past mile 2.
• Plan to meet up in the family reunion area in Kaufman Park where large alphabetical signs will be prominently displayed.
• Mile 8.0: Enjoy seeing the participants pass the 8-mile mark at beautiful Tower Grove Park at Tower Grove Avenue and Magnolia Avenue. Enjoy brunch at Hendris after you cheer your loved ones on.
• Pick a letter and make sure that everyone in your party knows to meet at that letter.
• Mile 12.8: Cheer on your half marathoner coming into the home stretch and see off your marathoner on the second half of their 26.2-mile journey at 18th Street and Market Street, where the courses split.
™
presented by the QUINN FAMILY CHARITABLE FUND
TASK ROCK ‘N’ ROLL ST. LOUIS MARATHON | 2012 TIPS 1/2 MARATHON EVENT GUIDE &SPECTATOR
Track Your Runner
Plan Your Family Reunion
• Stick around for the finish line festival and enjoy the finish line concert featuring K’Naan and 3OH!3.
• Mile 16.5/21.0: Stake out a great section of the second half of the course and catch marathon participants twice at Forest Park Boulevard and Union Boulevard where the participants enter and exit Forest Park.
WALK TO THE FINISH LINE Walking will save you time and help you avoid traffic, road closures and congestion. If you are staying downtown you can walk to cheer on and meet your runner at the finish. Join your runner to enjoy the free finish line concert with K’Naan and 3OH!3! The finish line festival will take place in Kaufman Park between Chestnut Street and Market Street from 8 am to 2:30pm.
QUINN FAMILY CHARITABLE FUND
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
ACCESSORIES & MORE
| 2012
15 OFFICIAL SPORTING GOODS RETAILER
EVENT GUIDE
EVERYTHING RUNNING APPAREL, SHOES,
Start StartLine Line 7:00 7:00AM AM 7:00 7:00AM AM 7:00 7:00AM AM 7:00 AM 7:00 AM 7:01 7:01AM AM 7:04 7:04AM AM 7:13 7:13AM AM 7:17 7:17AM AM 7:17 AM 7:17 AM 7:18 7:18AM AM 7:18 7:18AM AM
2:20 2:20Pace Pace--5:20 5:20//Mile Mile 2:50 Pace 6:29 2:50 Pace - 6:29//Mile Mile 3:00 3:00Pace Pace--6:51 6:51//Mile Mile 3:30 3:30Pace Pace--8:01 8:01//Mile Mile 4:00 4:00Pace Pace--9:10 9:10//Mile Mile 4:30 Pace 10:18 / Mile 4:30 Pace - 10:18 / Mile 5:00 5:00Pace Pace--11:27 11:27//Mile Mile 5:30 5:30Pace Pace--12:36 12:36//Mile Mile 6:00 6:00Pace Pace--13:44 13:44//Mile Mile 6:30 6:30Pace Pace--14:53 14:53//Mile Mile 7:00 7:00Pace Pace--16:02 16:02//Mile Mile
Mile Mile1414 8:14 8:14AM AM 8:30 8:30AM AM 8:35 8:35AM AM 8:52 8:52AM AM 9:09 9:09AM AM 9:28 9:28AM AM 9:53 9:53AM AM 10:13 10:13AM AM 10:29 10:29AM AM 10:46 10:46AM AM 11:02 AM 11:02 AM
Mile Mile11 7:05 7:05AM AM 7:06 7:06AM AM 7:06 7:06AM AM 7:08 AM 7:08 AM 7:10 7:10AM AM 7:14 7:14AM AM 7:24 7:24AM AM 7:29 7:29AM AM 7:30 AM 7:30 AM 7:32 7:32AM AM 7:34 7:34AM AM
Mile Mile22 7:10 7:10AM AM 7:12 7:12AM AM 7:13 7:13AM AM 7:16 AM 7:16 AM 7:19 7:19AM AM 7:24 7:24AM AM 7:35 7:35AM AM 7:42 7:42AM AM 7:44 AM 7:44 AM 7:47 7:47AM AM 7:50 7:50AM AM
Mile Mile1515 8:20 8:20AM AM 8:37 8:37AM AM 8:42 8:42AM AM 9:00 9:00AM AM 9:18 9:18AM AM 9:38 9:38AM AM 10:04 10:04AM AM 10:26 10:26AM AM 10:43 10:43AM AM 11:01 11:01AM AM 11:18 AM 11:18 AM
Mile Mile44 7:21 7:21AM AM 7:25 7:25AM AM 7:27 7:27AM AM 7:32 AM 7:32 AM 7:37 7:37AM AM 7:45 7:45AM AM 7:58 7:58AM AM 8:07 8:07AM AM 8:11 AM 8:11 AM 8:17 8:17AM AM 8:22 8:22AM AM
Mile Mile55 7:26 7:26AM AM 7:32 7:32AM AM 7:34 7:34AM AM 7:40 AM 7:40 AM 7:46 7:46AM AM 7:55 7:55AM AM 8:10 8:10AM AM 8:20 8:20AM AM 8:25 AM 8:25 AM 8:32 8:32AM AM 8:38 8:38AM AM
Mile Mile66 7:32 7:32AM AM 7:38 7:38AM AM 7:41 7:41AM AM 7:48 AM 7:48 AM 7:56 7:56AM AM 8:05 8:05AM AM 8:21 8:21AM AM 8:32 8:32AM AM 8:39 AM 8:39 AM 8:47 8:47AM AM 8:54 8:54AM AM
Mile Mile77 7:37 7:37AM AM 7:45 7:45AM AM 7:47 7:47AM AM 7:56 AM 7:56 AM 8:05 8:05AM AM 8:16 8:16AM AM 8:33 8:33AM AM 8:45 8:45AM AM 8:53 AM 8:53 AM 9:02 9:02AM AM 9:10 9:10AM AM
Mile Mile1616 Mile Mile1717 Mile Mile1818 Mile19 Mile19 Mile Mile2020 8:25 8:25AM AM 8:30 8:30AM AM 8:36 8:36AM AM 8:41 8:41AM AM 8:46 8:46AM AM 8:43 8:43AM AM 8:50 8:50AM AM 8:56 8:56AM AM 9:03 9:03AM AM 9:09 9:09AM AM 8:49 8:49AM AM 8:56 8:56AM AM 9:03 9:03AM AM 9:10 9:10AM AM 9:17 9:17AM AM 9:08 9:08AM AM 9:16 9:16AM AM 9:24 9:24AM AM 9:32 9:32AM AM 9:40 9:40AM AM 9:27 9:27AM AM 9:36 9:36AM AM 9:46 9:46AM AM 9:55 9:55AM AM 10:04 10:04AM AM 9:48 AM 9:59 AM 10:09 AM 10:19 AM 10:30 9:48 AM 9:59 AM 10:09 AM 10:19 AM 10:30AM AM 10:16 10:16AM AM 10:27 10:27AM AM 10:39 10:39AM AM 10:50 10:50AM AM 11:02 11:02AM AM 10:38 10:38AM AM 10:51 10:51AM AM 11:03 11:03AM AM 11:16 11:16AM AM 11:29 11:29AM AM 10:56 AM 11:10 AM 11:24 AM 11:37 AM 11:51 10:56 AM 11:10 AM 11:24 AM 11:37 AM 11:51AM AM 11:16 11:16AM AM 11:31 11:31AM AM 11:45 11:45AM AM 12:00 12:00PM PM 12:15 12:15PM PM 11:34 AM 11:50 AM 12:06 PM 12:22 PM 12:38 PM 11:34 AM 11:50 AM 12:06 PM 12:22 PM 12:38 PM
Mile Mile22 7:09 7:09AM AM 7:11 7:11AM AM 7:13 AM 7:13 AM 7:17 7:17AM AM 7:22 7:22AM AM 7:33 7:33AM AM 7:39 7:39AM AM 7:48 AM 7:48 AM 7:51 7:51AM AM 7:55 7:55AM AM 7:59 7:59AM AM 8:02 8:02AM AM 8:04 AM 8:04 AM
Mile Mile33 7:14 7:14AM AM 7:17 7:17AM AM 7:20 AM 7:20 AM 7:25 7:25AM AM 7:31 7:31AM AM 7:43 7:43AM AM 7:51 7:51AM AM 8:00 AM 8:00 AM 8:05 8:05AM AM 8:10 8:10AM AM 8:15 8:15AM AM 8:19 8:19AM AM 8:22 AM 8:22 AM
Mile Mile44 7:19 7:19AM AM 7:22 7:22AM AM 7:27 AM 7:27 AM 7:33 7:33AM AM 7:40 7:40AM AM 7:54 7:54AM AM 8:02 8:02AM AM 8:13 8:13AM AM 8:18 8:18AM AM 8:25 8:25AM AM 8:31 8:31AM AM 8:36 8:36AM AM 8:41 AM 8:41 AM
* Due to the wave start these start and mile times are approximate
Mile Mile55 7:24 7:24AM AM 7:28 7:28AM AM 7:34 AM 7:34 AM 7:41 7:41AM AM 7:49 7:49AM AM 8:04 8:04AM AM 8:14 8:14AM AM 8:26 8:26AM AM 8:32 8:32AM AM 8:40 8:40AM AM 8:47 8:47AM AM 8:53 8:53AM AM 8:59 8:59AM AM
Mile Mile66 7:29 7:29AM AM 7:34 7:34AM AM 7:41 AM 7:41 AM 7:49 7:49AM AM 7:59 7:59AM AM 8:14 8:14AM AM 8:25 8:25AM AM 8:38 8:38AM AM 8:46 8:46AM AM 8:55 8:55AM AM 9:03 9:03AM AM 9:11 9:11AM AM 9:17 9:17AM AM
Mile Mile88 7:42 7:42AM AM 7:51 7:51AM AM 7:54 7:54AM AM 8:04 AM 8:04 AM 8:14 8:14AM AM 8:26 8:26AM AM 8:44 8:44AM AM 8:57 8:57AM AM 9:06 AM 9:06 AM 9:17 9:17AM AM 9:26 9:26AM AM
Mile Mile99 7:48 7:48AM AM 7:58 7:58AM AM 8:01 8:01AM AM 8:12 AM 8:12 AM 8:23 8:23AM AM 8:36 8:36AM AM 8:56 8:56AM AM 9:10 9:10AM AM 9:20 9:20AM AM 9:31 9:31AM AM 9:42 9:42AM AM
Mile Mile1010 7:53 7:53AM AM 8:04 8:04AM AM 8:08 8:08AM AM 8:20 AM 8:20 AM 8:32 8:32AM AM 8:47 8:47AM AM 9:07 9:07AM AM 9:23 9:23AM AM 9:34 AM 9:34 AM 9:46 9:46AM AM 9:58 9:58AM AM
Mile Mile2121 Mile Mile2222 Mile Mile2323 Mile Mile2424 8:52 8:52AM AM 8:57 8:57AM AM 9:02 9:02AM AM 9:08 9:08AM AM 9:16 9:16AM AM 9:22 9:22AM AM 9:29 9:29AM AM 9:35 9:35AM AM 9:23 9:23AM AM 9:30 9:30AM AM 9:37 9:37AM AM 9:44 9:44AM AM 9:48 9:48AM AM 9:56 9:56AM AM 10:04 10:04AM AM 10:12 10:12AM AM 10:13 10:13AM AM 10:22 10:22AM AM 10:31 10:31AM AM 10:41 10:41AM AM 10:40 AM 10:50 AM 11:00 AM 11:11 AM 10:40 AM 10:50 AM 11:00 AM 11:11 AM 11:13 11:13AM AM 11:24 11:24AM AM 11:36 11:36AM AM 11:47 11:47AM AM 11:41 11:41AM AM 11:54 11:54AM AM 12:06 12:06PM PM 12:19 12:19PM PM 12:05 12:05PM PM 12:19 12:19PM PM 12:32 12:32PM PM 12:46 12:46PM PM 12:30 12:30PM PM 12:45 12:45PM PM 1:00 1:00PM PM 1:15 1:15PM PM 12:54 PM 1:10 PM 1:26 PM 1:42 PM 12:54 PM 1:10 PM 1:26 PM 1:42 PM
Mile Mile77 7:34 7:34AM AM 7:40 7:40AM AM 7:47 AM 7:47 AM 7:57 7:57AM AM 8:08 8:08AM AM 8:25 8:25AM AM 8:37 8:37AM AM 8:51 8:51AM AM 9:00 9:00AM AM 9:10 9:10AM AM 9:19 9:19AM AM 9:28 9:28AM AM 9:36 AM 9:36 AM
Mile Mile88 7:39 7:39AM AM 7:45 7:45AM AM 7:54 AM 7:54 AM 8:05 8:05AM AM 8:17 8:17AM AM 8:35 8:35AM AM 8:48 8:48AM AM 9:03 AM 9:03 AM 9:13 9:13AM AM 9:25 9:25AM AM 9:35 9:35AM AM 9:45 9:45AM AM 9:54 AM 9:54 AM
Mile Mile99 7:43 7:43AM AM 7:51 7:51AM AM 8:01 AM 8:01 AM 8:13 8:13AM AM 8:26 8:26AM AM 8:45 8:45AM AM 9:00 9:00AM AM 9:16 AM 9:16 AM 9:27 9:27AM AM 9:39 9:39AM AM 9:51 9:51AM AM 10:02 10:02AM AM 10:12 10:12AM AM
Mile Mile1010 7:48 7:48AM AM 7:57 7:57AM AM 8:08 AM 8:08 AM 8:21 8:21AM AM 8:35 8:35AM AM 8:56 8:56AM AM 9:11 9:11AM AM 9:29 AM 9:29 AM 9:41 9:41AM AM 9:54 9:54AM AM 10:07 10:07AM AM 10:19 10:19AM AM 10:31 AM 10:31 AM
Mile Mile1111 7:58 7:58AM AM 8:11 8:11AM AM 8:15 8:15AM AM 8:28 8:28AM AM 8:41 8:41AM AM 8:57 8:57AM AM 9:18 9:18AM AM 9:35 9:35AM AM 9:48 9:48AM AM 10:01 10:01AM AM 10:14 10:14AM AM
Mile Mile1212 Mile Mile1313 Mile Mile13.1 13.1 8:04 8:04AM AM 8:09 8:09AM AM 8:10 8:10AM AM 8:17 8:17AM AM 8:24 8:24AM AM 8:25 8:25AM AM 8:22 8:22AM AM 8:29 8:29AM AM 8:30 8:30AM AM 8:36 AM 8:44 AM 8:45 AM 8:36 AM 8:44 AM 8:45 AM 8:51 8:51AM AM 9:00 9:00AM AM 9:01 9:01AM AM 9:07 9:07AM AM 9:17 9:17AM AM 9:19 9:19AM AM 9:30 9:30AM AM 9:41 9:41AM AM 9:43 9:43AM AM 9:48 9:48AM AM 10:00 10:00AM AM 10:02 10:02AM AM 10:01 AM 10:15 AM 10:17 AM 10:01 AM 10:15 AM 10:17 AM 10:16 10:16AM AM 10:31 10:31AM AM 10:33 10:33AM AM 10:30 10:30AM AM 10:46 10:46AM AM 10:48 10:48AM AM
Mile Mile2525 9:13 9:13AM AM 9:42 9:42AM AM 9:51 9:51AM AM 10:20 10:20AM AM 10:50 10:50AM AM 11:21 AM 11:21 AM 11:59 11:59AM AM 12:32 12:32PM PM 1:00 1:00PM PM 1:30 1:30PM PM 1:58 1:58PM PM
Mile Mile2626 9:18 9:18AM AM 9:48 9:48AM AM 9:58 9:58AM AM 10:28 10:28AM AM 10:59 10:59AM AM 11:31 AM 11:31 AM 12:10 12:10PM PM 12:44 12:44PM PM 1:14 1:14PM PM 1:44 1:44PM PM 2:14 2:14PM PM
Mile Mile1111 7:53 7:53AM AM 8:03 8:03AM AM 8:15 AM 8:15 AM 8:29 8:29AM AM 8:44 8:44AM AM 9:06 9:06AM AM 9:22 9:22AM AM 9:41 AM 9:41 AM 9:55 9:55AM AM 10:09 10:09AM AM 10:23 10:23AM AM 10:37 10:37AM AM 10:49 10:49AM AM
Mile Mile1212 7:58 7:58AM AM 8:08 8:08AM AM 8:22 AM 8:22 AM 8:37 8:37AM AM 8:54 8:54AM AM 9:16 9:16AM AM 9:34 9:34AM AM 9:54 9:54AM AM 10:08 10:08AM AM 10:24 10:24AM AM 10:39 10:39AM AM 10:54 10:54AM AM 11:07 AM 11:07 AM
Finish Finish26.2 26.2 9:20 9:20AM AM 9:50 9:50AM AM 10:00 10:00AM AM 10:30 10:30AM AM 11:01 11:01AM AM 11:34 AM 11:34 AM 12:13 12:13PM PM 12:47 12:47PM PM 1:17 1:17PM PM 1:48 1:48PM PM 2:18 PM 2:18 PM
Mile Mile1313 Finish Finish13.1 13.1 8:03 AM 8:04 8:03 AM 8:04AM AM 8:14 8:14AM AM 8:15 8:15AM AM 8:29 8:29AM AM 8:30 8:30AM AM 8:45 8:45AM AM 8:46 8:46AM AM 9:03 9:03AM AM 9:04 9:04AM AM 9:26 AM 9:28 9:26 AM 9:28AM AM 9:45 9:45AM AM 9:47 9:47AM AM 10:06 AM 10:08 10:06 AM 10:08AM AM 10:22 10:22AM AM 10:24 10:24AM AM 10:39 10:39AM AM 10:41 10:41AM AM 10:55 AM 10:57 10:55 AM 10:57AM AM 11:11 11:11AM AM 11:13 11:13AM AM 11:26 11:26AM AM 11:28 11:28AM AM
half
Start StartLine Line Mile Mile11 1:04 Pace 4:53 / Mile Pace 7:00 AM 7:04 1:04 Pace - 4:53 / Mile Pace 7:00 AM 7:04AM AM 1:15 1:15Pace Pace--5:44 5:44//Mile MilePace Pace 7:00 7:00AM AM 7:05 7:05AM AM 1:30 Pace 6:51 / Mile 7:00 AM 7:06 AM 1:30 Pace - 6:51 / Mile 7:00 AM 7:06 AM 1:45 7:01 1:45Pace Pace--8:01 8:01//Mile Mile 7:01AM AM 7:09 7:09AM AM 2:00 7:04 2:00Pace Pace--9:10 9:10//Mile Mile 7:04AM AM 7:13 7:13AM AM 2:15 7:13 2:15Pace Pace--10:18 10:18//Mile Mile 7:13AM AM 7:23 7:23AM AM 2:30 7:17 2:30Pace Pace--11:27 11:27//Mile Mile 7:17AM AM 7:28 7:28AM AM 2:45 Pace 12:36 / Mile 7:23 AM 7:35 AM 2:45 Pace - 12:36 / Mile 7:23 AM 7:35 AM 3:00 7:24 3:00Pace Pace--13:44 13:44//Mile Mile 7:24AM AM 7:37 7:37AM AM 3:15 7:26 3:15Pace Pace--14:53 14:53//Mile Mile 7:26AM AM 7:40 7:40AM AM 3:30 7:27 3:30Pace Pace--16:02 16:02//Mile Mile 7:27AM AM 7:43 7:43AM AM 3:45 7:28 3:45Pace Pace--17:11 17:11//Mile Mile 7:28AM AM 7:45 7:45AM AM 4:00 7:28 4:00Pace Pace--18:19 18:19//Mile Mile 7:28AM AM 7:46 7:46AM AM
Mile Mile33 7:16 7:16AM AM 7:19 7:19AM AM 7:20 7:20AM AM 7:24 AM 7:24 AM 7:28 7:28AM AM 7:34 7:34AM AM 7:47 7:47AM AM 7:54 7:54AM AM 7:58 AM 7:58 AM 8:02 8:02AM AM 8:06 8:06AM AM
marathon
EVENT GUIDE 2012 PACE CHART 16
2:20 2:20Pace Pace--5:20 5:20//Mile Mile 2:50 Pace 6:29 2:50 Pace - 6:29//Mile Mile 3:00 3:00Pace Pace--6:51 6:51//Mile Mile 3:30 Pace 8:01 / Mile 3:30 Pace - 8:01 / Mile 4:00 4:00Pace Pace--9:10 9:10//Mile Mile 4:30 4:30Pace Pace--10:18 10:18//Mile Mile 5:00 5:00Pace Pace--11:27 11:27//Mile Mile 5:30 5:30Pace Pace--12:36 12:36//Mile Mile 6:00 6:00Pace Pace--13:44 13:44//Mile Mile 6:30 6:30Pace Pace--14:53 14:53//Mile Mile 7:00 7:00Pace Pace--16:02 16:02//Mile Mile
EVENT GUIDE QUINN FAMILY CHARITABLE FUND
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
| 2012
17
EVENT GUIDE PARKING & TRANSPORTATION 18
TRANSPORTATION RACE DAY > PUBLIC AND PARKING START TIME Sunday, October 21 Marathon, ½ Marathon, Relay: 7:00 am Take the MetroLink to the Race Avoid traffic and parking fees on race morning by taking the MetroLink on race morning. Choose from one of three convenient downtown stops that are within a few blocks of the start and finish. • Civic Center Station: exit and walk north on 14th St. to access the start line • Busch Stadium Station: exit and walk north on 8th and turn west on Market to access the start line • 8th & Pine Station: walk west on Pine and turn south on Tucker to access the start line Fee: $2.25 for a one-way ticket. Note: Eastbound Sunday trains begin service at 5:08 am and westbound trains begin service at 5:01 am. For a complete listing of stations and timelines, visit www.metrostlouis.org
PARKING Participants and spectators that are driving to the race are encouraged to arrive at least 1 hour and 30 minutes prior to the start of the race and plan to park in downtown St. Louis lots. Multiple downtown lots are listed below and are in close walking distance to the start/ finish line. Please note that parking fees will apply and range from $5- $20 cash. Lots will open at 5 a.m. on race morning. For additional information and detailed lot locations please visit runrocknroll.competitor.com/st-louis. Suggested Race Day Parking Lots/ Garages: • Ninth St. Garage (9th St between Olive & Locust) • Gateway One Garage (6th St between Chestnut & Pine)
• Tucker & St. Charles St. (Tucker Blvd @ Delmar) • 10th St. & Pine Lot • 11th St. & Pine Lot • 11th St. & Clark Ave. • Cupples Lot- (10th St & Spruce) • City Block 426 (9th St & Clark) • 16th St. & Clark Ave. • 18th St. & Chestnut Garage • 1215 Olive Lot (Olive between 13th & Tucker)
}Note: Due to ongoing MODOT construction, I-64 Eastbound will be limited to the 20th St/Chestnut Exit and the 14th Street Exit. Allow extra time if you are planning to use I-64 Eastbound since only a few exits downtown will be available. Please take note of all road closures when determining the best driving directions from your point of origin.
The official eyewear of the Rock ‘n’ Roll Marathon Series
Maui Jims to receive a FREE sunglass strap!
| 2012
Stop by the Maui Jim booth and try on a pair of
QUINN FAMILY CHARITABLE FUND
Maui Jim
TASK™ ROCK ‘N’ ROLL ST. LOUIS™ MARATHON & 1/2 MARATHON presented by the
brilliantly.
EVENT GUIDE
rock
19
EVENT GUIDE RELAY PARKING + INFO. 20
Rock the Relay! The 2-Person Half Marathon Relay is all-new for 2012! Experience all of the half marathon fun… just a shorter run. Relay participants Re will be treated to all of the half marathon Dista lay nc e s perks including: commemorative finisher’s : 1st Leg6.7 mile medal, Brook’s technical participant tee, 2 nd L eg swag bag and most importantly, a rockin’ 6.4 mile half marathon memory.
Transition Zone Location: Manchester Ave & S. Boyle Ave.
Where to Go on Race Morning: Leg 1 runners: go directly to the marathon/ half marathon start line at 14th St. & Market St. If driving, follow parking directions outlined for full and half marathoners. Leg 2 runners: either report directly to the transition zone on race morning (follow driving/ parking instructions) OR go to the marathon/ half marathon start area and take the FREE Relay Shuttle from the start to the transition zone. Relay Shuttle Plan: A free relay participant shuttle will running a loop from the race start to the relay transition and back from 6:00 am - 10:30 am. Leg 1: Simply take the free shuttle back to the marathon/half marathon finish downtown to meet your partner after you run. Leg 2: Either park at the relay transition designated lot in the morning and take the shuttle back to your vehicle after the event OR park at the marathon/half marathon start and take the shuttle to the relay transition zone.
Pick Up/Drop Off Locations:
Driving Directions:
Downtown Drop off
From I-64 Eastbound*
Corner of Clark Ave. & Tucker Blvd. (Two blocks south of the start line) Relay Drop off: Corner of Chouteau Ave. & S. Boyle Ave. (Two blocks north of relay transition) (marathon & half marathon start / finish):
Relay Transition Directions & Parking: If driving to the transition zone, relay participant parking is located northeast of the transition zone in the parking lot at the corner of S. Sarah St. and Papin St. From the lot, it is a short walk (roughly 4 blocks) west on Manchester to the relay transition. Leg 2 runners are encouraged to arrive at least one hour prior to their partner’s expected arrival time and should bring water and snacks.
• Exit 36 D for Vandeventer • Turn Right on Vandeventer • Immediate Right onto Papin St. • Lot is on the Left at Papin St. and Sarah St. From I-64 Westbound • Exit 36B for S. Boyle Ave • Turn Left on Boyle Ave • Turn Left on Papin St. • Lot will be on the Right just past Sarah St. *Due to ongoing MODOT construction I-64 Eastbound has the potential for multiple closures downtown, Please allow for extra time if planning on using I-64 Eastbound.
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Endurance athletes, trainers and sports nutrition experts all know the importance of an athlete’s after. Every athlete has his or her own after-workout or after-competition ritual, and your After can make a dramatic difference in how you feel and how you perform during your next tough workout.
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REFUEL WITH CHOCOLATE MILK
That’s why athletes – from the most elite to the everyday – turn to lowfat chocolate milk as part of their recovery routine. Chocolate milk has what athletes need to recover after a hard workout, including:
–Mirinda Carfrae, 2010 Ironman World Champion
• A natural source of high-quality protein to build and repair lean muscle. • The right carb-to-protein ratio scientifically shown to refuel exhausted muscles. • Fluids and electrolytes – including calcium, potassium, sodium and magnesium – to help replenish what’s lost in sweat.
GET SPONSORED If you’re a passionate athlete who grabs lowfat chocolate milk as part of your After, submit a video and get your friends and fans to vote for you to secure a spot on Team REFUEL. Explain what makes up your personal after-workout ritual – and the role chocolate milk plays in it – and you could score: • $500 sponsorship • Top notch Team REFUEL training gear • Chance to compete for Team REFUEL at the 2013 Rock ‘n’ Roll Edinburgh or Madrid Marathon & 1/2 • Chance to star in a national “got chocolate milk?TM” ad $1 will go to the Challenged Athletes Foundation for each vote. You’ve made lowfat chocolate milk part of your After. Represent it by submitting a video at Rock ‘n’ Roll event expos or online today! Read the science, submit a video and check out elite athlete training videos at gotchocolatemilk.com.
gotchocolatemilk
gotchocomilk
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Prostate Cancer Foundation
SPORTS AUTHORITY ROCK ‘N’ ROLL DENVER | 2012 HEADLINER CONCERT & 1/2 MARATHON EVENT GUIDE MARATHON benefiting the
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K’naan “Love is harder than war,” says A&M/ Octone recording artist K’NAAN, explaining the direction he takes on his new album, “Country, God Or The Girl.” “I’ve had the chance to write about my experiences in a difficult and violent life,” says K’NAAN. “But when the suffering and the pain is something that comes from within me, it’s harder to react and to write about that.” With his new songs—including the album’s irresistible, empathetic first single, “Is There Anybody Out There?,” featuring Nelly Furtado—the Somalianborn, Canadian-based singer and MC turns his attention to the most universal emotions and experiences of them all: the personal relationships which everyone struggles with and rejoices in. At the same time, though, he never loses the greater sense of the world that has defined him as an artist. His album, “Country, God Or The Girl,” K’NAAN says, marks his attempt to address “the internal wars, rather than the external ones, which I’d been preoccupied with on my previous albums.” The album is K’NAAN’s first full-length work since his multi-platinum global smash single, “Wavin’ Flag.” After a remixed version of the song was selected as Coca-Cola’s theme song for the 2010 FIFA World Cup campaign, the song reached NO. 1 on iTunes in 18 countries around the world.
3OH!3 3OH!3’s playful sense of humor has always been matched by their tireless work ethic, both of which are at the forefront of the band’s latest album “OMENS.” Like their self-released debut album, their latest album was produced by the band and sees this duo further expanding on the musical motifs that have endeared them to fans worldwide, while simultaneously stretching forward to redefine what 3OH!3 represents today. Oh and don’t worry, it will still make you dance. Admittedly the process of making “OMENS,” which included the band writing, recording, producing and mixing over 20 songs, was intense and unforgiving at times, but it allowed for a completely unfiltered snapshot of what Sean Foreman and Nathaniel Motte are capable of when it comes to ingenious wordplay, inventive beats and a one-of-akind sensibility that can turn everything from a V.I.P. nightclub to the main stage at the Warped Tour into an instant party. Having already performed everywhere from “The Tonight Show With Jay Leno” to “American Idol” alongside Ke$ha, 3OH!3 has amassed an impressive resume that’s seen them vying for MTV Video Music Awards, selling out shows worldwide, racking up platinum singles and blowing away audiences at festivals like Reading and Leeds. “OMENS” is just the latest step forward for a duo that just can’t be categorized. As you might expect, neither the fans nor the band would have it any other way.
Headliner Concert Featuring
3OH!3 & K’naan You’ve rocked to the beat of live bands along your 26.2-mile, 13.1-mile or relay journey—now celebrate your post-race accomplishment with family and friends immediately after the race with this powerful live headliner concert featuring K’naan and 3OH!3!
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OFFICIAL CELEBRATION PARTNER OF THE
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©2011 Anheuser-Busch, Michelob Ultra® Light Beer, St. Louis, MO • 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.
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Ad Name: ULTRA Rock & Roll Print
Closing Date: 1.17.12
Trim: 7.875 x 5.5
PA
AE
10/8/12 2:29 PM
EVENT GUIDE COURSE BANDS 26
Band Name
Website
Genre
Vinyl Attraction
www.vinylattractionband.com
60's 70's
D'Fynitive Soul Band D. J Carlos A Big Sad Whale Rob Boyle & Johnny Henry Fanfare w/ PA Dueling Pianos Kevin Blichik Band The Potomac Accord Goodbye LA (formerly ZIV) Dan Kuse and The Double D Moon Jr. A Glorious Wreck Blackbird Leland's Road St. Louis Stompers Classic J.B. Accident in the Lab Logos Eric Moeller and the Strummalongs Dare-A-Licks Voodoo Planet Knoisemaker and the Silent Partners Complete D.J Hobo Jungle RoofRockers Triceratops The Trophy Mules Old Salt Union
www.youtube.com/dfynitivesoulband N/A www.abigsadwhale.com www.johnnyhenry.com www.fanfareband.com www.thebigbangbar.com www.kevinbilichik.com www.facebook.com/thepotomacaccord www.zivmusic.com www.dankuse.com wwww.facebook.com/moonjrband www.facebook.com/pages/A-Glorious-Wreck/253153408032668 N/A www.lelandsroad.com www.stlouisstompers.com www.accidentinthelab@myspac.com www.logorock.com www.strummialongs.com www.Facebook.com/Dare-A-Licks www.facebook.com/voodooplanet www.katsp.bandcamp.com www.completestlouisdj.com www.hobojungleband.com www.theroofrockers.com www.triceratopsband.com www.facebook.com/thetrophymules oldsaltunion@gmail.com N/A www.mtgibby1985.wix.com/reds www.kargorecords.com www.ontracylane.com www.suband.com www.dorothrocks.com www.theretronerds.com www.revenceband.com rhythmbusinessmgmt@gmail.com www.pkonya.com www.completestlouisdj.com
R&B Variety Rock Variety Motown Variety Blues Roots Rock Rock/Pop Classic Rock/Blues Indie Christian Rock & blues Acoustic Rock/accoustic Progressive Crossover Jazz 80-90's Modern Progressive Rock Rock n Roll Classic Rock/Blues Rock All-Original Music. Somewhat progressive, saxoliciously acoustifunked knoise. Variety Classic Rock/Blues Neo Soul Tex Mex Indie Rock Bluegrass Classic Rock Rock South Rock Rock Pop South Rock Guitar Rock 80's music Rock Pop/Rock 60's 70's Variety
Accoustic Edge
REDS The Dusty Brothers On Tracy Lane Stories Unfold Surrender Dorothy The RetroNerds Revence The Madison Letter Paul Konya Complete D.J
Check out these rockin’ course bands that will help keep you movin’ and grovin’ from start to finish! Visit www.runrocknroll.competitor.com/StLouis/Entertainment for the most up-to-date stage assignments.
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r e d a le
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EVENT GUIDE DESTINATION ST. LOUIS 28
Rock this City
Destination St. Louis
Calling all Sports Fanatics!
Take a Tour (and a Taste!) of St. Louis Breweries
If you’re a sports fan, St. Louis is a great place to visit! After your race, head over to the Edward Jones Dome and watch Sam Bradford and the St. Louis Rams take on Aaron Rodgers and the Green Bay Packers. Kickoff is at 12 p.m. Note: Game 6
Take a tour of the historic Anheuser-Busch Brewery where you can visit the Budweiser Clydesdales and sample a variety of premium brands. For more local avor and for a taste of something different, check out one of the many St. Louis microbreweries located throughout the city where you can enjoy everything from live music, to tastings and dining, or even a free brewery tour.
of the NLCS is also scheduled for Oct. 21st. There is a small chance the game will be held in St. Louis on that day. If there is not a game in St. Louis on Oct. 21st, stadium tours would be available at 11 a.m. and 12:30 a.m.
of St. Louis’ Famed Gateway Arch. Take a 630-foot ride to the top of this world-famous stainless steel monument for the finest view in the Gateway City. Then stop by the Jefferson National Expansion Memorial to get a glimpse of where Lewis and Clark set out on their historic expedition! Visitors can also hop aboard a 19th century paddle-wheel boat replica for a narrated cruise down the mighty Mississippi.
Explore the Delmar Loop Make a day of it at the Delmar Loop. This six-block entertainment and shopping district is packed with hip bars, eclectic restaurants, live music venues, vintage clothing boutiques and a Hollywood-inspired walk of fame featuring St. Louis celebrities. Catch a show at the historic Tivoli Theatre or learn about our solar system along the outdoor Delmar Loop Planet Walk exhibit.
Shop for quirky gifts or souvenirs and grab a bite to eat at one of the dozens of restaurants and outdoor cafés, from Turkish and Thai delights to Mexican and American classics.
Spend Some Quality Time with the Family at City Museum Explore the City Museum’s unique all-ages playground filled with caves, slides and climbing apparatus made from recycled and found objects. Visitors can interact with more than 10,000 sea creatures in the World Aquarium, venture through the Museum of Mirth, Mystery and Mayhem and wander through the Elmslie and Sullivan architectural exhibit. Stop in for circus-themed food, parties and educational circus classes and workshops held daily. Create your own masterpiece in Art City, take notes with the world’s largest pencil and enjoy the view while grabbing a bite at The Roof Top Cantina.
EVENT GUIDE DESTINATION ST. LOUIS
Journey to the Top
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EVENT GUIDE RACE WEEKEND ENTERTAINMENT
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Check out these exciting St. Louis events and attractions over race weekend! SPORTING EVENTS
Green Bay Packers vs. St. Louis Rams: Kick off your race celebrations with some football! Head over to the Edward Jones Dome and watch Sam Bradford and the St. Louis Rams take on Aaron Rodgers and the Green Bay Packers. Kickoff is at 12:00 central time. Sunday, 10/21, Edward Jones Dome (home)
St. Louis Restaurant Week
it may be resolved by October, the NHL was renegotiating their CBA at the time this went to print.
After your race, treat yourself to a nice dinner! An exhibition of Greater St. Louis, Missouri’s finest culinary talents, Greater St. Louis Restaurant Week will offer a variety of mouth-watering foods from top chefs across the metro, and surrounding areas, demonstrating why the Greater St. Louis area dining scene is among the nation’s best--and one of the finest destinations for foodies! The event, which runs from October 12th to 21st, is designed to spotlight the Greater St. Louis area as one of the country’s premier dining destinations and to support the local culinary community.
CONCERTS
Scarefest: The Darkness
St. Louis Blues: Catch the NHL’s St. Louis Blues take on the Minnesota Wild at 7:00 pm on October 20th. Note: While
St. Louis Symphony: After finishing your race, head over to the St. Louis Symphony, live at Powell Hall and catch Handel’s Music for the Royal Fireworks at 3:00 pm on October 21st. Created to accompany a celebratory fireworks display, Handel’s Music for the Royal Fireworks sums up the splendor that is the Baroque era. This sensational work showcases the STL Symphony brass led by audience-favorite Nicholas McGegan. Beloved Vivaldi concertos will feature members of the STL Symphony, including Principal Bassoon Andrew Cuneo’s subscription debut.
Located next to Soulard Market, this haunted attraction features hi-tech animation and Hollywood-quality special effects. The Darkness also includes admission to both the “Terror Visions in 3D” haunted house where crazed clowns are on the loose and the Monster Museum, stocked with genuine horror movie props. More than 50 live actors interact with visitors to enhance the spine-tingling effects. Hours on October 19th and 20th are 6 pm - 1 am, and on the 21st the attraction is open from 7:30 pm to 10 pm.
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For more information, contact us (314) 621-5262 STLUNIONSTATIONHOTEL.COM
More than 4 Billion dollars has been raised for education in our great state thanks to players like you. Every ticket helps improve students and schools across Missouri, so every play is a win. Play It Forward.
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The St. Louis Union Station Hotel provides all of the amenities you need to maximize performance. St. Louis Union Station Hotel is the perfect stop on your way to the finish line.
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Welcomes You to The Gateway City!
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You’re excited to play. They’re excited to learn.
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Take a tour of St. Louis on
foot during your warm-up or cooldown for Sunday’s race!
Forest Park
Forest Park, the seventh largest urban park in the U.S., is located on 1,371 acres in the center of the St. Louis metropolitan area. Forest Park is about 500 acres larger than New York City’s Central Park and contains miles of bike and pedestrian paths perfect for training runs.
Carondelet Park
Carondelet Park ranks as St. Louis’ thirdlargest park and is a perfect spot to log some miles. The park has many interesting features, including Horseshoe Lake and Boathouse Lake.
Creve Coeur Park
Creve Coeur Park is the largest park in the County Park system, consisting of 2,240 acres. The park is home to several flat and paved paths between two and four miles long, running along the oxbow lake.
Grant’s Trail
Grant’s Trail is an eight mile paved trail running through South County. The trail, once a railroad line for the Missouri Pacific Railroad, blends urban and open space, is relatively flat and is one of the most popular trails in the St. Louis area for by bikers, hikers, and joggers.
Queeny Park
Spanning 569 acres, Queeny Park is one of the treasurers of the Parks’ Department. There are over seven miles of trail at Queeny Park, so whether you have 30 minutes or all afternoon you will find a suitable trail. Trails at the park consist of both paved and gravel trails, featuring rolling hills with few steep grades.
EVENT GUIDE | 2012
For more information, stop by Volunteer Check-In for information on available shifts. Spread the word and help us rock St. Louis!
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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 run Thursday through Sunday of race week; both individuals and groups of all sizes are needed.
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Join the Race Crew!
16,000+ Participants = 1,750 Volunteers Needed
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EVENT GUIDE RESPECT THE DISTANCE 34
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.
ADVICE FROM THE ROCK 'N' ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
1 2 3 4
TRAIN
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.
HYDRATE
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..
SALT
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.
PLEASE
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, please visit RNRSportsMedicine.com, 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…
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.
18:00 – Plan for race morning -By Matt Fittzgerald 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.
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.
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.
EVENT GUIDE RACE DAY CHECKLIST
21:00-10:00 – Keep carbo-loading
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