2014 Rock 'n' Roll Vancouver Event Guide by Rock 'n' Roll Marathon Series

EVENT GUIDE OCTOBER 26, 2014

#rNrVAN

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.

#rNrVAN | @runrocknroll

DESTINATION VANCOUVER

Explore the beautiful coast of British Columbia.

Contents 6 SCHEDULE OF EVENTS

Preview the happenings for the Expo, Race Day and Finish Line Festival.

8 COURSE MAP

Check out the inaugural course!

10 & 12 START LINE MAPS

Venue diagram of the start lines for the half marathon and 10K.

14 FINISH LINE MAP Venue diagram of the finish line and festival.

16 PARKING AND TRANSPORTATION

Parking and shuttle timelines, locations and other race day transportation details.

WRITERS: Lexie Sarkisian & Cory Michel PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin

22 HEADLINER

Get ready to rock with Allen Stone!

24 COURSE BANDS

Meet the bands that will rock you to the finish.

26 RACE WEEKEND ENTERTAINMENT

Check out all that is happening locally on race weekend.

28 LOCAL TRAILS

Warm-up on Vancouverâ&#x20AC;&#x2122;s best paths.

30 RESPECT THE DISTANCE

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

31 RACE DAY CHECKLIST

48 hour checklist to ensure you are prepared for your big day. OctOber 26, 2014

KICK YOUR DAY INTO HIGH GEAR!

OASIS.CA 速 Registered Trademark of Lassonde Industries Inc.

Schedule of Events

VANCOUVER SET LIST HEALTH AND FITNESS EXPO

RACE DAY EVENTS

FINISH LINE FESTIVAL

Vancouver Convention Centre East Halls A and B

Sunday, October 26th

Devonian Park 8:45 a.m. – 1:00 p.m.

Friday, October 24th 12 p.m. to 6 p.m. Saturday, October 25th 9 a.m. to 5 p.m. Expo admission is FREE and open to the public.

*Early start time for corral 24 8:00 a.m.

Half Marathon Start Line W Hastings St. & Thurlow St. Start Time* 8:15 a.m. Cunningham Seawall 10K Start Line Pipeline Rd. Start Time 7:45 a.m. Finish Line Devonian Park

Paige Morgan 8:45 a.m. – 10:10 a.m. Awards Ceremony 10:15 a.m. – 10:30 a.m. Allen Stone 10:40 a.m. - 11:30 a.m. Bad Rabbits 11:45 a.m. – 1:00 p.m. *Timeline is subject to change

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

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

CMY

3th St W

Ke ith

13th St E

Brg

Welch Strip

Keith

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ate

Course Map

Lower Mackay Creek Park

Lo nsd ale Ave

Alderwood Park

Capilano Indian Reserve 5

3rd

Mission Indian Reserve 1

Forbes Ave

Victoria Park

Kei

Waterfront Trails

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AL AW SE

Es pla na de

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ST A

15 Lost Lagoon

K DR PAR

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GU ENERGY STATION MEDICAL RESTROOMS

Coal Harbour

Westin-Bayshore Resort

SUBJECT TO CHANGE

PA RK

BU RR AR D

HALF MARATHON COURSE 10K COURSEW Pend er S BAND STAGES t WATER +

ls Ne

on St

o Exp

ic cif

ATH

Ne lso n

Blvd

Georgia Via

Kitsilano

St c St

Southeast False Creek W

W 5th

Termi nal Av e

ve dA

Victoria Park Grand view V iad

99 1

E 2nd Ave

Ave

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY Fir St

W 6th Ave

China Creek North Park

W Broadway

E 1st Ave

Charleson Park

lock St

Burrard St

W 4th Ave

Hem

Cambie Brg

10 False Creek

Grandview Park

Central Station

Coopers Park

Seaforth Peace Park

Sutcliffe Park

MUR AVE

Thornton Park

David Lam Park

George Wainborn Park

Main

vil

yR Gre

Gr an

int

Venables St

Quebe

le Br g

Cornwaall Ave

Woodland Park

UNION ST

Strathcona Park

Science World

Kitsilano Beach

PRIOR ST

5 MILES

bie

Cam

Yaletown

t E Hastings S

Maclean Park

DUNSMUIR VIA D

Georgia Viad

BC Place Stadium

LL VI AN

Chinatown

Andy Livingstone Park

Blvd

E CORDOVA ST

Commercial Dr

ith eS

POWELL ST

RAY

BE Sm

Oppenheimer Park

ial e rc Comm N Dvsn

VE HA

Brg

E Hastings St

Abbott St

AT TY

V08

PRINCESS AVE

AC t

GORE AVE

BE fic S

E AV

Downtown

SUBJECT TO CHANGE

99 Pa ci

Gastown W PE NDER

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11 ard

Burr

ST 2 WAY RAIL ALEXANDER ST

Portside Park

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GU ENERGY STATION 99 MEDICAL 1 1 RESTROOMS W 99

Robson Square

Sunset Beach

7 W

*GATORADE AT EVERY OTHER STATION

CARRALL ST

Ho we S

V03

Nelson Park

Vanier Park

WATER

HAWKS AVE

SUBJECT TO CHANGE

S we Ho

Hadden Park

ST 1

CH BEA

The official course time limit is 4 hours for the half marathon and 10K.

WATER

Canada Place

HALF MARATHON STARTWTIME: 8:15AM CO 10K START TIME: 7:45AM R

HALF MARATHON COURSE

10KEnd COURSE 1 West

Alexandra Park V06

HALF MARATHON COURSE 10K COURSE

hto HALF MARATHON START TIME: ro8:15AM ug B 10K START TIME: 7:45AM

m an

SUNDAY, OCTOBER 26, 2014

gi or Ge

E n g l i s hSUBJECTBTO CHANGE ay

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Empire Landmark Hotel & Conf Ctr

SUNDAY, OCTOBER 26, 2014

AV E

De n

sting

Vancouver Conv & Exhibition Ctr

W Ha

SUNDAY, OCTOBER 26, 2014

V08

Coal Harbour

HALF MARATHON START TIME: 8:15AM English Bay Park 10K START TIME: 7:45AM

Expect rolling hills throughout the course.

SUBJECT TO CHANGE

HALF MARATHON COURSE 10K COURSE BAND STAGES WATER + *GATORADE AT EVERY OTHER STATION

Deadman’s Island

Devonian Harbour Park

DR LAGOON

HALF MARATHON COURSE 10K COURSE WATER

1 V06

STANL E

A 10 BIK E P

HALF 19 MARATHON COURSE 10K COURSE

SUBJECT TO CHANGE

W Broadway

Jonathan Rogers Park

Holiday Inn

W Broadway

Guelph Park

Commercial Dr

A NL

LEY AN ST

1 1

ON DR GO

Vancouver Aquarium

CLARK DR

SUNDAY, OCTOBER 26, 2014 HALF MARATHON START TIME: 8:15AM 10K START TIME: 7:45AM

Clark Dr

PA RK

SUNDAY, OCTOBER 26, 2014 HALF MARATHON START TIME: 8:15AM 10K START B uTIME: r r a7:45AM rd Inlet

RAYMUR AVE

SUNDAY, OCTOBER 26, 2014 HALF MARATHON START TIME: 8:15AM 8 7:45AM 10K START TIME: K DR

L WA SEA

ST AN L

PIPELINE RD

10 MILES

YP AR

LINE

Beaver Lake

Stanley Park

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

Lo wL ev el

KD PAR EY NL

PIPE

Stanley Park

COURSE NOTES

Park C

3rd

L WA

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Start Line Map Half Marathon

CORRALS

TIP #1 Early 8:00 a.m. start time for corral 24.

CANADA PL

RAR

W RLO THU

BUR

TIP #2 Ride the SkyTrain to the Waterfront Station to avoid road closures.

W CORDOVA ST

START REFRESHMENTS

12 W CORDOVA ST

NT RD

W WATERFRO

CORRAL CROSSING

GEAR CHECK

11 10

Portal Park

9 VOLUNTEER INFORMATION CHECK IN & SOLUTIONS

8 CORRALS

W HASTING ST

1& 24

W HASTING ST

DS T

CORRAL CROSSING

THU

BUR RAR

RLO

Marriott Hotel

BROOKS VIP TOILETS

COAL HARBOR PLAZA

START

EVENT GUIDE START AREA MAP

HARBOR GREEN PARK

USEFUL TIPS

W PENDER ST

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Start Line Map Cunningham Seawall 10K

EVENT GUIDE 10K START AREA MAP

SHUTTLE DROP OFF

N VOLUNTEER CHECK

USEFUL TIPS TIP #1 Arrive an hour before the start time. TIP #2 Check your gear here and we will bring it to the finish line.

SOLUTIONS

REFRESHMENTS

CORRALS

24 23 22 21 20 19 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1

START

Parking Lot

INFORMATION

GEAR CHECK

Pipeline Dr

START VILLAGE

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

Pipeline Dr

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.

Finish LineNMap

SECURE ZONE

Devonian Park

MERCHANDISE INFORMATION

FAMILY REUNION

SECURE ZONE

GEAR PICK UP Devonian Park

VOLUNTEER CHECK IN

CHARITY VILLAGE

MAIN MEDICAL CENTER

FINISH FESTIVAL STAGE

BEER GARDEN

Denman St

FINISH

OASIS/VIP HOSPITALITY

USEFUL TIPS St an le y

RUNNER EXIT

SPONSOR ROW

TIP k#1 Pick your gear up by Ca 1:00 p.m. ay Pa r

us ew

TIP #2 Get your ID checked at the EXPO to save time for easy access to the beer garden.

W Georgia St

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

Denman St

Gilford St

Coal Harbor

E SE RS E UR SE OU RS C CO U UR K K O CO 1100 FF C ALL H HA

EVENT GUIDE FINISH AREA MAP 1

Coal Harbor Marina

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Race Day Transportation

GETTING TO THE START & FINISH LINE WALK FROM YOUR HOTEL TAKE THE SKYTRAIN TO Participants staying in THE RACE Downtown hotels are encouraged to walk to the start line.

Ride the Translink SkyTrain to and from the race! For added convenience, you can park in any of Translink park & ride lots and enjoy the ride to the start and from the finish. Go green, ride Translink SkyTrain! Visit www.translink.ca for more information. NOTE: Waterfront Station is less than a 1km walk to the Half Marathon Start Line and Burrard Station is 1.2km from the Finish Line.

START LINE SHUTTLES – 10K ONLY FROM DOWNTOWN VANCOUVER

Shuttle Pick Up Location 1: On Pender at Burrard (just a few blocks from Waterfront Station) *Busses begin running at 6am. LAST bus leaves at 7:15am for 10K Start*

FROM SURREY

Pick Up Location 2: Scott Road Translink Station (110th Ave. at Scott Rd.) *ALL busses leave Scott Road Station at 5:45am & go directly to 10K Start Line*

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

FAST, FEARLESS AND EFFICIENT. JUST LIKE YOU. The 2014 M{ZD{ 3

OFFICIAL VEHICLE OF THE ROCK ‘N’ ROLL MARATHON SERIES

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EXPLORE

MORE SAN FRANCISCO

SAN DIEGO

SPEND

LESS

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PORTLAND

LOS ANGELES

ALL YOU NEED ON RACE WEEKEND!

Carrier

12:00 PM

Carrier

12:00 PM

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.

Download the Rock ‘n’ Roll App on the Apple AppStore or Android Marketplace

Race smart. Choose GU. OctOber 26, 2014

Explore

THINGS TO DO IN

VANCOUVER

Majestic mountains, sparkling ocean, rainforests and beautiful foliage make Vancouver one of the most beautiful cities in the world. Canada is known for our people’s friendly nature, and Vancouver’s citizens take great pride in our welcoming, clean, safe streets - day or night, all year round. Enjoy world class shopping, gourmet meals, outstanding live entertainment, sporting events, theatre, outdoor adventure, spectacular sights and attractions - it’s all waiting for you in Vancouver.

NEIGHBORHOODS: Chinatown Rich in history and architecture, this area east of down20

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

town boasts North America’s third-largest Chinatown after New York and San Francisco. Highlights of a Chinatown visit include the Dr. Sun Yat-Sen Classical Chinese Garden, the Sam Kee Building (world’s narrowest commercial building) and the Chinese Cultural Centre.

is an excellent area for a walking tour.

Gastown This historic district’s cobblestone streets are lined with Victorian buildings that today house everything from souvenir shops and First Nations galleries to stylish clothing boutiques. With informational plaques placed strategically along the street to tell the history behind various buildings and landmarks, Gastown

West End Primarily a residential area, this is one of the most densely populated areas in all of Canada, with 40,000 people living in highrise condominiums and apartments. Coffee shops, fine-dining restaurants and plenty of shopping will keep you entertained in this area, with several beautiful parks and beaches.

Robson Street Head here for a day chock-full of shopping, strolling, dining and people watching. It’s a sure bet for shoppers of all kinds with everything from big-name stores to funky independent boutiques.

Yaletown Formerly a warehouse district where textile shops and train yards provided little in the way of beauty or entertainment, Yaletown has been transformed into one of Vancouver’s hippest areas, filled with sidewalk cafes, trendy restaurants, a thriving nightlife scene and intimate boutique hotels. Kitsilano Today, Kitsilano is occupied by young urban professionals who enjoy the relaxed atmosphere. Most of the action is centered on West Fourth Avenue and West Broadway, with bookstores, ethnic restaurants, cafes and specialty retailers offering plenty of places to explore. October 26, 2014

Headliner

ALLEN STONE Get ready for the “pitch-perfect powerhouse” Allen Stone to ROCK the Finish Line Festival of the inaugural Rock ‘n’ Roll Oasis Vancouver Half Marathon & Cunningham Seawall 10k benefiting the John Volken Academy! “My number one joy is playing live,” says Stone. “Basically my job is to throw a party for people every night when we’re on tour.” Focused on cultivating a collaborative energy, Allen Stone will definitely bring good vibes to this post-race celebration in Devonian Park! Don’t miss the chance to celebrate your Half Marathon or 10K accomplishment by rocking out with Allen Stone at the finish line festival! 22

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

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

MOVINGCOMFORT.COM / #MOVINGCOMFORT

Bands on the Course

YOUR ENTERTAINMENT Meet the bands that will rock you to the finish. Band Name Caracas Gio Levy 2 Days & Counting Combine the Victorious Samantha Hooey Jesse Roper Blake Havard Michael Averill Taffi Louis The Beat – DJ Flipout Freedom 95 Mike McSuede The Crawl Downtown Riot Scary Lizards This Side of Town No Island Pistolfish Krystle Dos Santos NEEDS Disco Funeral Rhythm and Cello La Bidos Paige Morgan Bad Rabbits 24

Band Stage Number BH-1 BH-2 BH-3 BH-4 BH-5 BH-5 BH-6 BH-6 BH-7 BH-8 (BS-A) BS-B BH-9 BH-10 BH-10 BH-10 BH-11 BH-11 BH-11 BH-12 BH-12 BH-12 BH-13 BH-13 Finish Line Finish Line

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

Insurance for Active Lifestyles

www.ActiveTransamerica.com

TFL024

Transamerica congratulates all racers who are Rockin’ and Runnin’ their way to a better tomorrow!

Proud Sponsor of the Rock ‘n’ Roll Marathon Series.

Race Weekend Entertainment

THINGS TO DO IN VANCOUVER Though the bands on the course and headliner Allen Stone will make for an amazing festival on Sunday, there are a handful of other events to keep you rockin’ race weekend. Here are a few you might see some of your fellow racers out enjoying- have fun!

SHOWS

D Chromeo

Saturday, October 25th | 8:00 p.m. Location: Vogue Theater Let the music guide you to more music! If you want to catch a concert before seeing all the local bands on course and headliner Alan Stone, rock out with Chromeo at the Vogue Theater Saturday night.

GAMES

D Canucks vs. Capitals

Sunday, October 26th | 6:30 p.m. Location: Rogers Arena Fun post race day! After the Finish Line Festival and a short nap, head over to the Rogers Arena to cheer on the Canucks as they play the Washington Capitals.

LOCAL FOOD AND FUN D Taste of Yaletown

Friday- Sunday October 24th-26th | 12 p.m.-12 a.m. Location: Yaletown Yaletown kitchens will offer featured menus, special tastings and innovative pairings to tempt the most adventurous foodie. With a fresh approach to fixed price menus of $25, $35 and $45 restaurants will offer combinations of food and drink or even special inhouse events.

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

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

Running Trails

RUN LIKE A LOCAL

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 Vancouver, here are a few trails we recommend!

Vancouver is easily considered one of the most beautiful and highly regarded cities in the world by everyone from the kind hearted locals to the most seasoned of tourists. So, in order to maximize your enjoyment during your stay, we have compiled a list of places to check out whether you are looking for a good weekend warm-up jog, a daytime family hangout, or just great views of Vancouver!

THE GROUSE GRIND

The Grouse Grind (or as it is known around Vancouver simply, “The Grind”) has become Vancouver’s most popular hike with more than 100,000 hikers yearly! Often referred to as Nature’s Stairmaster, the 4.7 mile Grind is viewed as a workout consisting of mainly stairs among nature. Many tourists feel obligated to make the climb if for nothing more than to say they did it and conquer this steep hike.

PACIFIC SPIRIT PARK

A beautiful park located in the University Endowment Lands, on Point Grey to the west of the city of Vancouver. It contains 28

over 73 km of walking/hiking trails, 50 km of which are designated multi-use and available for cycling and horseback riding as well. There is a Park Centre which is located on W 16th Avenue, and seems to offer something for everyone.

QUARRY ROCK IN DEEP COVE

Just off the shores of scenic Deep Cove in North Vancouver sits a large rocky outcrop known as Quarry Rock. A 3.8 km hiking trail will lead you to this point offering scenic views of Indian Arm and the mountains around Belcarra.

HANES VALLEY

This challenging day trail offers a variety of attractions and terrain types, from the touristy Lynn Canyon Suspension bridge to the back country Hanes Valley route. This is a perfect hike for visitors to Vancouver who are interested in catching the “regular tourist sights” but also want to experience the natural beauty of Vancouver’s nearby mountains without crowds of fellow tourists.

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

Training Programs - $69.99

From beginner to marathon. All fitness levels welcome. Free weekly run clubs - details online

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Respect the Distance

RX TO ROCK

ADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.

For many of you, this will be your first marathon or half marathon. Whether this is your first or fiftieth race, congratulations on your commitment to fitness and a healthy lifestyle! Whether you choose to run, walk or just rock, the following tips will help to ensure you have a fun and safe Rock ‘n’ Roll experience.

TRAIN

HYDRATE

SALT

PLEASE

It’s too late to start now, but you need to respect the distance you’ve chosen to walk or run. There are many different training programs available to you. Be sure you chose one that had you complete at least 2/3 of the race distance several times during your training period. If not, slow down and participate at a comfortable pace.

If you have not calculated your ﬂuid needs for this race, there are two strategies which will ensure you don’t under or over-hydrate. The easiest is to only drink when you are thirsty. If you want to be a little more scientific, limit ﬂuid intake to 4-8 oz of sports drink every 20 minutes.

Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect your performance, it may lead to muscle cramping, headache, dizziness and confusion. Have some sports drink along the course to quench your thirst, or follow your pre-planned schedule.

Fill out the medical information section on the back of your bib number. While serious medical problems are quite rare, knowing any medical problems you have, medications you are taking or allergies to medications is extremely helpful to our Medical Volunteers. Our goal is to treat all of our athletes like Rock Stars.

If you have questions, stop by the Rock ‘n’ Roll Sports Medicine Team booth at the Expo or visit one of our Medical Tents on race day. We would be happy to assist you. Have fun, be smart, and stay within your limits. In other words, Rock On… 30

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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. OctOber 26, 2014

Volunteering

JOIN THE RACE CREW! 12,000 + PARTICIPANTS = 1000 VOLUNTEERS NEEDED 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. Join the Team.

Jaime and Jeff Freedman TNT Participants and Corporate Team Captains

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/vancouver/ 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 Vancouver! #RnRRaceCrew

www.teamintraining.org 800.482.TEAM

Photo by Nigel Parry/CPi

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

EventGuide_12_12.indd 1

12/7/12 4:55 PM

Do something even greater than finishing a race.

ÂŠ 2014 ALSAC/St. Jude Childrenâ&#x20AC;&#x2122;s Research Hospital (16940)

Participate as a St. Jude Hero at one of these upcoming events.

stjudeheroes.org

OctOber 26, 2014

WIN A TRIP TO ARIZONA JANUARY 18, 2015 *Promotion ends 11/17/2014

go to runrocknroll.com/Arizona/winatrip to enter to win.

Official Charities OFFICIAL BENEFITTING CHARITY

John Volken Academy: Team Recovery You may not be able to walk a mile in the shoes of someone struggling with addiction, but you can run a rockin’ half-marathon or 10K to support recovery. When you join Team Recovery, you’ll help give young people a successful future. Their long-term addiction-recovery program gives students two years to find solid footing on an addiction-free path and gain all the tools needed for a successful, happy life. Students will work through recovery with extensive career training and life-skills programs. Rock for a cause and run with Team Recovery! They rebuild lives from the ground up – join today. For more information click here, email info@volken.org or call 1-855-592-3001. PREFERRED CHARITY PARTNERS

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. Visit teamintraining.org or call (800) 482-TEAM today.

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. To learn more about becoming a St. Jude Hero, visit heroes.stjude.org.

BC Cancer Foundation The BC Cancer Foundation is the largest funder of leading-edge cancer research at the BC Cancer Agency. We enable donors to make contributions to leading-edge research that has a direct impact on improvements to cancer care for patients in British Columbia. By connecting philanthropy and research, we support the revolutionary advances that will help us achieve our vision of a world free from cancer. To learn more, visit bccancerfoundation.com, email steven.rayson@bccancer.bc.ca, or call (604) 675-8244

OctOber 26, 2014

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RunRocknRoll.com

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

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