Rungevity Rock 'n' Roll St. Louis Half Marathon Presented by the Quinn Family Foundation by Competitor Group

OCTOBER 17-18, 2015 HALF MARATHON | 10K | SATURDAY 5K

RunRocknRoll.com

#RNRSTL

RunRocknRoll.com Welcome to the one half 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.

#rnrstl | @runrocknroll

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

DESTINATION ST. LOUIS

“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

12 FINISH LINE MAP Venue diagram of the finish line and festival

16 SPECTATOR TIPS

All the info your family and friends need to cheer you on

24 TOYOTA ROCK ‘N’ ROLL CONCERT SERIES

Get ready to rock with Sister Hazel

30 RESPECT THE DISTANCE

Tips from the RNR Series Medical Director to ensure your best race possible

32 RACE DAY CHECKLIST

48 hour checklist to ensure you are prepared for your big day

34 RUNNING TRAILS

Warm up on some of St. Louis’ best paths

18 PARKING AND TRANSPORTATION

Parking and other race day transportation details PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Ryan Bethke

OCTOBER 17-18, 2015

Schedule of Events

ST. LOUIS SET LIST RACE DAY EVENTS

RACE DAY EVENTS

America’s Center Hall 5 701 Convention Plaza St. Louis, MO 63101

Saturday, October 17

Sunday, October 18

5K Start Line Market Street west of Tucker Blvd.

Friday October 16 1 p.m. - 6 p.m.

Start Time 8 a.m.

10K and Half Marathon Start Line Market Street west of Tucker Blvd.

Saturday October 17 10 a.m. - 5 p.m.

Finish Line Chestnut Street west of 14th Street

Expo admission is FREE & open to the public.

Finish Line Festival Kaufman Park, Downtown St. Louis Headliner Honey & the 45’s 8 a.m. - 10 a.m.

Start Time 7:00 a.m. – 12 p.m. Finish Line Chestnut Street west of 14th Street Finish Line Festival Kaufman Park, Downtown St. Louis Awards 9:45 a.m. – 10 a.m. Toyota Concert Series Headliner Sister Hazel 10 a.m. – 11:15am

RACE RESULTS Official race results will be posted online at runrocknroll.com/results by 7:00 p.m. PST. on race day 6

*Timeline is subject to change

HEALTH AND FITNESS EXPO

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

Team Activities for Special Kids (TASK) is a nonprofit, year-round instructional sports program that provides athletic and social opportunities to kids with special needs. Learn more at our website.

Our Little Haven was founded by St. Louisans Scott and Kathleen Hummel, who realized more children could receive healing care early in their lives through early intervention. Since 1993, Our Little Haven has grown from a single program serving 30 children annually to four programs serving more than 400 children and families each year. We specialize in care for young children and families, and help them heal from behavioral or emotional challenges due to abuse, neglect or mental health difficulties. Learn more at our website.

Unlimited Play is an award winning nonprofit organization that builds universally inclusive playgrounds to promote health and wellness and change communities by providing freedom of play for ALL children. Learn more at our website.

OCTOBER 17-18, 2015

Options shown. ÂŠ2015 Toyota Motor Sales, U.S.A., Inc.

LET’S GO COMMITMENT

Official Vehicle of the Rock ‘n’ Roll Marathon Series®

Course Map

St Louis Place Park Ave

lvd

ew ste

NN hway Blvd N Kingshig

100

Choute au Av

N 10t h St

N 3rd St

N 4th

WALN

CLA RK Busch Stadium

UT ST

i al D

KET

emo r

MAR

H ST

TNUT ST

N 7T

CHES

N Tuc ker B l

OLIVE

OAD WAY

N 10T H ST

TNUT

America's Center

N BR

AVE

St Louis Locust

TEAU

N 14T

H ST

N 13T H ST

Olive

S 8TH

CHOU

N 9t h

N 1 3t h St N 19th

Plaza

Locust

N 15T H ST

Aloe

ET ST

Cole S

ST H ST

ST N 23RD

umon t St

n Av e

effe rso

N Bea

N 20TH

ll Ave

tley Av

Ave rrison

T E Hun

N Leffi ngwe

MARK

CHES

Union Station

OVE AVE

City Museum

cker B lvd

e Av

N AV E

S Tu

er nt ve de

OLIVE

S 14 th S t

n Va

WAS HING TO

Carr Square Park

N 18T

RA ND BLV D

Market St

DELM AR B LV

H ST

N 23RD

Ave

N Ga

N Com

pton Ave

HarrisStowe State Univ.

Desoto Park ST

resa A ve

Murphy Park

N Jefferson Ave

ing

S 18T

er Ave Manchest

Hampton Av

N Jefferson Ave

STER AV

MANCHE GR TOWER

100

LVD

Washi ngton

LVD

St Louis Science Center

Gratiot

uth e

AND B

Planetarium

AR B

Blv

DE AV

V08

DELM

er Blv d

ita Hosp l Dr

Faulkner Dr

Clayton Dr

St Louis University

LACLE

SUBJECT TO CHANGE

hway S Kingshig

Highlands Golf & Tennis Center

IVE

Joseph ine Bak

Wells Dr

N The

GU ENERGY STATION MEDICAL Fores t Park Ave RESTROOMS

Fox Theatre

Powell Symphony Hall

S GR

io n

Barnes-Jewish Hospital

DEVE NTE RA VE

V06

Steinberg Rink

N VAN

1 1

way

in ckl Ma

Lindel HALF MARATHON & 10K l Blvd HALF MARATHON COURSE 10K COURSE BAND STAGES WATER + *GATORADE AT EVERY OTHER STATION

Porta potties are located at every hydration station throughout the course. ll We

lvd

rti

HALF MARATHON & 10K HALF MARATHON COURSE 10K COURSE

SUBJECT TO CHANGE

oad

N Br

Ave

St Louis SUNDAY, OCTOBER 18, 2015 Cathedral START TIME: 7:00 AM

SUNDAY, OCTOBER 18, 2015 START TIME: 7:00 AM

t th S

N 10

d Dr

Je ffe r

Muny Theatre

Ave

Gran

Cass

ant

r dD ra n

lma

W Pi n e

COURSE NOTES io Un

E Fo b R a m re s t Pa p From rk Pk y

Grand Dr

Cricket Dr

Lindell Pavillion

Turner Park

Pky

s oris

Forest Park

Jackson Place Park

N Fl

Yeatman Park

Ln ress Exp

P a rn ell St

I-70

Pag

Jefferson Nat'l Expansion Memorial

Gateway Arch

McRee Ave

MAGNOLIA

AVE

N PK Y

RUS S

ELL BLV D

RUS S

vo Gra

ve is A

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

ELL

AVE

Bro adw

LAFAYET TE AVE

Tower Grove Park

Arsenal St

TRUM A

Lafayette Park

7TH

Arsenal St

S Kingshig hway Blv

Sublette Park

LONGFELLO W BLV D

BL VD

RUSSELL BLVD

PARK AV

S7 th St

Reservoir Park

S GRAN D BLVD

e Av ter

AVE

n ve

TOWER GR OVE

e nd Va

44 S Jeffer son Ave

Shaw Blvd

MISSISSIPPI AVE

Shaw Blvd

Vigo Park

MISSOUR I AVE

Tower Grove

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 1 Philips Technology

Forerunner 225 ®

Start Line Map

15th

13th

ST JOHNS CATHOLIC CHURCH

FOOD COURT

VOLUNTEER CHECK IN

SC H PL ILLE AZ R A

NUT

VIP

INFORMATION & SOLUTIONS

RUNGEVITY /QQF

PO EL PA KER RK

MAR

KET

14th

WAL

CORRAL CROSSING

15th

KIEL OPERA HOUSE

AREA CLOSED

START REFRESHMENTS

STAR T

GEAR CHECK KA

AREA CLOSED

KET

MO PL RIA L AZ A

MAR

PINE

CORPORATE VILLAGE

16th

EVENT GUIDE START AREA MAP

14th

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

BLV KER

SCOTT TRADE CENTER

ST LOUIS CITY HALL

TUC

ST LOUIS MUNICIPAL COURTHOUSE

Finish Line Map

13th PINE

FOOD COURT

VOLUNTEER CHECK IN

MICH ULTRA BEER GARDEN

SPONSOR ROW

VIP

MEDICAL MASSAGE PATIO

RUNGEVITY /QQF

FESTIVAL STAGE PO EL PA KER RK

KET

SCOTT TRADE CENTER

MAR

ST LOUIS MUNICIPAL COURTHOUSE

INFORMATION

14th

CGI MERCHANDISE

15th NUT

FAMILY REUNION RUNNER EXIT

WAL

SECURE ZONE

SC H PL ILLE AZ R A

KIEL OPERA HOUSE

GEAR CHECK

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

ST LOUIS CITY HALL

LVD

KET

CORPORATE VILLAGE

ER B

MAR

FINIS H

MO PL RIA L AZ A

TUC K

10K & HALF MARATHON COURSES

15th

ST JOHNS CATHOLIC CHURCH

16th

EVENT GUIDE FINISH AREA MAP

14th

Running Festival

ROCK THE REMIX CHALLENGE Already training one day? Why not make it two and earn some sweet bling! If you just can’t get enough Rock ‘n’ Roll running on your weekend, the Remix Challenge is for you. Run Saturday & Sunday to earn individual race finisher medals, plus our 2015 St. Louis Remix Challenge Medal! Any of the following combinations qualify for the Remix Challenge Medal: Saturday 5K + Sunday Half Marathon Saturday 5K + Sunday 10K

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

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

AT#1204381

Spectator Tips

YOUR ROCK ‘N’ ROLL ENTOURAGE RUNNER TRACKING

Sign up for free Runner Tracking, compliments of Travelers at RunnerTracking.com. Available for half marathon distance only.

PLAN YOUR FAMILY REUNION

Confirm your post-race reunion plan prior to when the race begins Plan to meet up in the family reunion area (located in Kaufman Park off Tucker Blvd). Look for the large alphabetical signs that will be displayed throughout the grass. Pick one letter and communicate to everyone in your group to meet at that letter Once you have your crew, plan to enjoy the finish line festival and headliner band, Sister Hazel on Sunday!

START LINE INFORMATION

All distances will start on Market Street just west of Tucker Blvd.

ALONG THE COURSE

Start & Finish Line: With our convenient looped 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 cheer them on as they complete their 3.1, 6.2, or 13.1 mile journey! Mile 2: From the start at Market Street, spectators can walk north on Tucker Boulevard to Olive Street to see your runner around Mile 1.5. Mile 6: From north of the start line drive Pine Street west to the I-64/40 WB ramp (left). As soon as you enter the interstate. From south of the start line, take the westbound I-64/40 located

at the intersection of Clark & 14th…exit at Market Street 3000 West, exit 38B. At Market St. turn left. At Compton turn left. At Chouteau turn right and travel ~4 blocks. Runners will turn from southbound Grand onto WB Chouteau at mile 5.75. Mile 9: From Grand & Chouteau (see mile 6 above), head straight south on Grand for about a mile. Runners will be turning from northbound Grand onto westbound Longfellow at mile 9.4. To return to the finish area, take Grand north to Chouteau east, to Compton north to Spruce east, left (north) on Ewing, immediate left onto the I-64/40 eastbound ramp. Exit in 1/4 mile at Chestnut Street. OR continue on to the 14th Street exit and turn left at the bottom of the ramp.

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

WALK TO THE FINISH LINE

Walking to the finish line will save you time and help you avoid traffic, road closures, and race congestion. If you plan to stay downtown you can walk to cheer on and meet your runner at the finish. Join your runner to enjoy the finish line festival with free Toyota Rock ‘n’ Roll concert featuring headliner Sister Hazel on Sunday, October 18! The finish line festival will take place in Kaufman Park between Pine Street and Market Street. Finish Line Festival 5K: Saturday, October 17 from 8-10am Finish Line Festival 10K & Half Marathon: Sunday, October 18 from 7:30-12pm

LIGHTHOUSE | HCL BRONZE LENS

Color. Clarity. Detail. Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the Rock ‘n’ Roll Expo! www.mauijim.com

Recommended as an effective UV filter for the eyes and surrounding skin.

Meb Keflezighi Maui Jim Ambassador His choice: Lighthouse

Transportation

GETTING TO THE START LINE Participants and spectators driving to the race should plan to be parked no later than 7:00 am on Saturday and 5:30 am on Sunday to avoid road closures. It is recommended that you park in downtown St. Louis lots. For additional information and detailed lot locations please visit http://www.runrocknroll.com/st-louis/ the-races/general-info/

RUNNER DROP OFF/ WALKING

RACE TIME & LOCATION

PUBLIC TRANSPORTATION & METROLINK

Saturday 5K: 8am Sunday Half & 10K: 7am Start Line: Market St. (west of Tucker Blvd.) Finish Line: Chestnut Street @ N 15th Street

DOWNTOWN PARKING LOTS & GARAGES

Multiple downtown lots are listed below and are in close walking distance to the start/ finish line. Lots will be $5-20 on race day, payable in cash. A detailed list of lots is available at runrocknroll.com/st-louis/the-races/general-info/. You must be parked no later than 7:00am on Saturday and 5:30 am on Sunday to avoid road closures. 20

Participants staying in Downtown hotels are encouraged to walk to the start line. There is no official runner drop-off area. Please make note of road closures and plan to drop your runner accordingly. For an interactive road closure map and alternate directions please visit: runrocknroll.com/community/

Go green! 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. Fee: $2.50 (one-way) Metro Stations: Civic Center Station: exit and walk north on 14th St. and turn east on Tucker to access the start line Busch Stadium Station: exit and walk north on 8th and turn west on Market to access the start line

RUNGEVITY ROCK â&#x20AC;&#x2DC;Nâ&#x20AC;&#x2122; ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

8th & Pine Station: walk west on Pine and turn south on Tucker to access the start line. For a complete listing of stations and timelines, visit metrostlouis.org. Note: Eastbound Saturday and Sunday trains begin service at 4:22 am. Eastbound trains serving downtown do not start until 5:07am and Westbound trains begin service at 4:09 am. Please note that several MetroBus routes will be re-routed on race day. For more information please visit: metrostlouis.org/PlanYourTrip/RiderAlerts.aspx

THE EXTRA MILE

NUTRIENTS TO REFUEL PROTEIN TO REBUILD BACKED BY SCIENCE BuiltWithChocolateMilk.com

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.

/builtwithchocolatemilk

@chocolate_milk

@builtwithchocolatemilk

Explore

ROCK THE LOU There’s plenty to see and do in the Lou! Stay a while and check out some of the popular attractions before or after you rock all the way to the finish line!

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

JOURNEY TO THE TOP OF ST. LOUIS’ FAMED GATEWAY ARCH

Did you know that the 50th Anniversary Celebration of the Gateway Arch will take place on October 28, 2015? If you stay and play long enough you can take a journey to the top tram ride for only $1 (the original ticket price!) Experience a 630-foot ride to the top of this worldfamous 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 paddlewheel boat replica for a narrated cruise down

the mighty Mississippi River.

first micro distillery restaurant in Missouri.

TAKE A TOUR (AND A TASTE!) OF ST. LOUIS BREWERIES

CALLING ALL SPORTS FANATICS!

Take a tour of the historic AnheuserBusch Brewery where you can visit the Budweiser Clydesdales and sample a variety of premium brands. For more local flavor, stop by Schlafly Bottleworks for a free brewery tour and try a few of the 50 different styles of beer. Enjoy live music and dining at both the Bottleworks and the Schlafly Tap Room. For a taste of something new, stop by one of St. Louis’ many microbreweries such as the Square One Brewery and Distillery, which opened in 2006 as the

If you’re a sports fan, St. Louis is a great place to visit! Visit the St. Louis Cardinals Stadium or take advantage of exclusive ticket offers for Rock ‘n’ Roll St. Louis runners and watch the Rams from terrace, field, or club level seats! Visit www. stlouisrams.com/ partnerticketpass and enter promo GORAMS99 to get your discount today! Congratulations Runners! Celebrate your run at a St. Louis Blues game. Get discounted tickets for the games on October 27, October 31, and November 3. Purchase your tickets

at www.stlblues.com/ rocknroll using promo code ROCKNROLL or show your bib at the Ford Box Office at Scottrade Center.

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, electric 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.

OCTOBER 17-18, 2015

Toyota Rock ‘n’ Roll Concert Series SATURDAY HEADLINER CONCERT: HONEY & THE 45’s

The band was formed in Chicago in October 2009, as an acoustic group, by core members, lead singer, songwriter and guitarist, Kristina Cottone, and singer, violinist and saxophonist, Kim Kozel. Since then, Honey & the 45s unique sound has evolved by adding bassist Sean Tatum, lead guitarist Jon Gould, and drummer Jarad Kleinstein. Dubbed “The Band of Chicago” by Nanobot Rock Reviews, Honey & the 45s draws from jazz and blues roots, but delivers a new soulful rock sound with powerful vocals and musical grooves.

SUNDAY HEADLINER CONCERT: SISTER HAZEL

Did you know Sister Hazel has been recording and performing songs about the pursuit of happiness for more than 20 years? Here are some fun facts about our 2015 headliner: The band is named after a nun, Sister Hazel Williams, who ran a rescue mission in the band’s hometown. They chose their name in honor of her spirit of unconditional concern for all beings. Sister Hazel is from Gainesville, Florida, an area that also produced artists like Lynyrd Skynyrd and Tom Petty. One of their hit songs, “All For You” reached number 11 on the Billboard Hot 100 in the summer of 1997! Their devoted fans are dubbed “Hazelnuts.” They support several national charities. 26

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

Bands on Course

YOUR Meet ENTERTAINMENT the bands that will rock you to the finish.

STAGE # B01/10k B02/10k B03/10k B04/10k 10k B05 B06 B07 B08 CHURCH B09

LOCATION 8th St. & Clark TBD TBD Kims Kids @ Delmar & Compton TBD Olive & Spring Laclede & Grand Chouteau Ave & Spring LaFayette & Tower Grove Magnolia & Tower Grove Church Southwest corner of Grand & Magnolia

B10

SE Corner of Russel & Jefferson

B11

Park & 18th

B12

Chataeu & Truman Pkwy

BAND Surrender Dorthy TBD TBD School of Rock St. Louis House Band TBD Fanfare Penny Moon & Copper Creek Mood Swings Sarah Jane & The Blues Blue Notes TBD Knoisemaker & The Silent Partners Potomic Accord Slick Ice Blues The Dusty Brothers Revence Various Hands TBD TBD

GENRE Guitar Rock TBD TBD Rock TBD Rock/Motown/Soul/R&B Variety Rock/Pop/80s Swing, Jazz, Blues TBD Alt-Jam Indie Rock Blues/Rock Southern Rock Indie Rock Indie Rock TBD TBD

**LOCATIONS AND TIMES ARE SUBJECT TO CHANGE** 28

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

BAND START 7:02 AM 7:05 AM 7:10 AM 7:15 AM 7:25 AM 7:20 AM 7:25 AM 7:28 AM 7:35 AM 7:45 AM 7:45 AM

BAND END 7:45 AM 8:05 AM 9:00 AM 8:50 AM 9:10 AM 8:55AM 9:10 AM 9:25 AM 9:50 AM 10:05 AM 10:20 AM

7:53 AM

10:50 AM

7:58 AM

11:10 AM

8:02 AM

11:30 AM

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

Race Weekend Entertainment

RACE WEEKEND ENTERTAINMENT HALLOWEEN AT GRANT’S FARM

Date: Thursday, October 15, 2015 until Sunday, October 18, 2015 Venue: Grant’s Farm Grant’s Farm offers a safe and festive way for families to celebrate fall traditions and Halloween with moonlight tram rides through the dark Deer Park, Halloween-themed shows, a DJ spinning spooky hits in the Bauernhof Courtyard and non-scary classic Halloween characters. 6:00 p.m. - 9:0 p.m. grantsfarm.com

3RD ANNUAL BREW IN THE LOU

Date: Saturday, October 17, 2015 Venue: Quad at Concordia Seminary A showcase of St. Louis’ best beer, wine, spirits, coffee and good eats. Festivities include the Deutschmeister German Brass Band and other live entertainment, arts and crafts vendors, the “People’s Choice” Home Brew 30

Contest, and special food exhibits. 1:00 p.m. - 5:00 p.m. lesastl.org

RINGLING BROS AND BARNUM BAILEY CIRCUS

Date: Friday October 16 – Sunday October 18 Venue: Scottrade Center Experience the all new CIRCUS XTREME tour in St. Louis! It’s time for your family to be amazed by all the X-TRAORDINARY things you know and love about America’s favorite live family entertainment experience. Be astonished by UN-XPECTED circus spectacles you’ve never seen before and that can’t be seen anywhere else but at The Greatest Show On Earth®. Get ready for an X-HILARATING adventure with X-TRAORDINARY circus artists and magnificent X-OTIC animals! It’s time to awaken the spirit of Children Of All Ages and stir the imagination of your family! Tickets are as low as $20. scottradecenter.com

HARVEST FESTIVAL

Date: October 18, 2015 11-5pm Venue: Laumeier Sculpture Park Enjoy fall foods from St. Louis’ top restaurants and shop the farmers’ market for fresh produce and locally made arts and crafts while enjoying live music on the Laumeier Sculpture Park grounds. Admission is $8 for Members and $10 for non-Members; children ages 10 and under are FREE. harvestfestival.saucemagazine.com

AMERICAN ARTS EXPERIENCE ST. LOUIS Date: October 2 – 18, 2015 Venue: Varies; see schedule For 17 days and nights, beginning October 2, 2015, the American Arts Experience – St. Louis will fill venues across the city with productions of American theatre, dance, music, art and literature. As St. Louis’ largest arts collaboration, we bring you a calendar of daily events which capture the work and inspiration of American artists. Explore a stellar lineup of experiences happening everyday inside concert halls, museums, theaters, galleries, universities and outdoor spaces throughout the St. Louis region.

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

americanartsstl.org/schedule

FRIGHT FEST AT SIX FLAGS ST. LOUIS

Date: October 2 – November 1, 2015 Venue: Six Flags Six Flags St. Louis is totally transformed into a Halloween playground. Have a ghoulish good time with hairraising shows, electrifying street entertainment, and thrilling haunted house. Plus, experience rides in the dark. sixflags.com/stLouis

SUPER BUCK SATURDAY

Date: October 17 – 18, 2015 Venue: Gateway Motorsports Park Big money bracket racing. Race schedule times here: http://www. gatewaymsp.com/

HERMANN OKTOBERFEST

Date: October 3 – October 25, 2015 Venue: Hermann, Missouri Fall fun with live music, wine & beer, traditional German food, winery tours, tasting and sales. (October 3-4, 10-11, 17-18 and 24-25). http://www. stonehillwinery.com/

S AV E YO U R A D R E N A L I N E FOR THE RACE VIP MARATH O N PACK AG E From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you get to the start line stress free. We also offer late checkout so you can relax after your big day. Book a VIP Marathon Package at westin.com/runwestin

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 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 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… 32

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

Volunteering

JOIN THE RACE CREW! 00,000 + PARTICIPANTS = 0000 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 Wednesday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/St.Louis/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 St. Louis! #RnRRaceCrew

OCTOBER 17-18, 2015

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.

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.

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

Official Sporting Goods Retailer

Start Strong, Finish Strong Get 5% Back on Footwear,

Apparel, Accessories & More When You Join The League by Sports Authority

sportsauthority.com

Running Trails

ST. LOUIS RUNNING HOT SPOTS

FOREST PARK

GRANT’S TRAIL

CARONDELET PARK

QUEENY 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 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.

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

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.

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.

TILLES PARK

Tilles Park lies on almost 75 acres and is home to a flat, one mile gravel path with numerous fitness stations along the way that can be accessed from almost anywhere in the park.

LOVE YOUR SPORTS BRA? YOU SHOULD. THE BRA YOU DESERVE IS HERE.

MOVINGCOMFORT.COM / #MOVINGCOMFORT

Title & Presenting Sponsors

Official Sponsors

Corporate Sponsors

Local Sponsors

RunRocknRoll.com

RUNGEVITY ROCK ‘N’ ROLL ST. LOUIS HALF MARATHON PRESENTED BY THE QUINN FAMILY FOUNDATION

#RNRSTL