Gate River Run 2013

OFFICIAL VIRTUAL BAG

GATE RIVER RUN USA 15K CHAMPIONSHIP

March 10, 2012 Jacksonville, FL

2012 GATE RIVER RUN SPONSORS

JTC RUNNING: Running Jacksonville Since 1975 JTC Running is in its 37th year as Northeast Florida’s preeminent promoter of healthy lifestyles through running, fitness, and fellowship. JTC Running is the creator and operator of the GATE River Run, which since 1978 has been one of the leading road races in the country. Its events encompass over 18,000 national and world class athletes, fitness runners, wheelchair athletes, walkers, and children.

As a promoter of the next generations of runners, JTC Running supports high school track and cross-country programs and awards scholarships that enable several high school athletes to attend running camp each summer. The Adidas Junior River Run training program encourages youngsters to run 8.3 miles in the weeks leading up to the day of the GATE River Run and culminates with a 1 Mile run at the Jacksonville Fairgrounds.

For membership and running event information, visit:

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www.JTCRunning.com

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Join us for the last long race of the year in Florida.

A beautiful run from Downtown Jacksonville Post-race festival after the run Medals to all Finishers who will not be earning a series medal Live bands on the course Teal Technical shirts to all entrants

ON

TH RA MA S /2 1 R • U HO 5K K • IN 24 10

April 12, 20 12 Me tropol it an P ar k 6:30 PM

Jacksonville Largest Corporate Office Party Team Divisions

Banking & Financial Legal & Professional

Medical

Transportation

Media & Communications Sales, Retail and Hospitality

Education Insurance

Manufacturing & Construction Military & Government Miscellaneous

Any company or organization not fitting into one of the other divisions.

Visit www.1stplacesports.com for complete information

or email Carly@1stplacesports.com for Team Captain Handbook

SCHEDULE OF EVENTS MARCH 8-10, 2012 Runner’s Expo

Held at the Jacksonville Fairgrounds. The Expo is free and open to the public. The Expo is famous for its great bargains on all your running needs! Over one hundred booths will display the latest in running fashions!

March 8, 2012............... 11:00AM to 6:00PM March 9, 2012............... 11:00AM to 8:00PM March 10, 2012............. 8:30AM to 12:00PM

MARCH 9, 2012 Carbo Dinner 5:00 PM - 8:00 PM Hosted by: Pizza Palace. Dinner, which includes all the spaghetti you can eat, a fresh salad, beer, softdrinks, water, and bread will be served in the Expo Hall at the Fairgrounds. You can sign up in advance on your entry form, or pay at the door.

Buffet: Adults.............................. $9.00 Children........................... $5.00

8:30 AM

The Florida Times-Union 5K Run & Walk for Charity: This 5K starts on Duval Street in front of the Jacksonville Fairgrounds.

9:15 AM

Publix Post Race Celebration: Begins at the Jacksonville Fairgrounds. Trailers full of food and drinks, plus 120 kegs of Miller beer will be available for your refreshment.

The featured band is The Rick Arcusa Band with The Legal Limit Horn Section

10:15 AM

Brooks Rehabilitation Challenge Mile: Starts on Duval Street in front of the Jacksonville Fairgrounds.

11:00 AM

adidas Junior River Run (1 mile): The race will start on Duval Street in front of the Jacksonville Fairgrounds.

Four different heats: Boys 9 and Under........11:00 Girls 9 and Under........11:15 Boys 10-13....................11:30 Girls 10-13.....................11:45

11:00 AM

MARCH 10, 2012: RACEDAY 8:23 AM

Start of the Equalizer: The top 25 seeded women start the 15K with a seven minute head start.

8:30 AM

GATE River Run 15K: The starting line is on Gator Bowl Boulevard between the Stadium and Metropolitan Park. The Walker Starting Line is on Adams Street.

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AM AM AM AM

JTC Running Diaper Dashes: Starts at the Jacksonville Fairgrounds, to the left of the stage. They crawl, walk and even run in heats by age. Participants can sign up at this event at the start area.

Divisions: 12 months and under 13 to 24 months 25 to 36 months 37 to 48 months.

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RACE INSTRUCTIONS Directions to Start Area • The GATE River Run 15K and the Florida TimesUnion 5K for Charity both start near the Fairgrounds and Everbank Field. Take Interstate 95 North or South and Interstate 10 to downtown Jacksonville and then follow the Sports Complex signs.

Parking • Please try to arrive in time to be parked by 7:30 AM. Parking is free on the morning of the race. You may have to park up to 1/2 mile from the starting line, so give yourself plenty of time! Park in the parking lots around the stadium. The start/ finish diagram shows the best parking locations. Do not park in the streets, as they will be used for the race.

Restrooms • Port-O-Potties will be located at the start, Jacksonville Fairgrounds, and finish line, and at all water station on the course.

The restrooms in the Pepsi Tailgate Zone will also be open.

Race Number • Wear your race number on the front of your clothing.

Do not cover it up! We can not identify you in race photos if your number is not visible. Make sure that your race number information is correct.

BibTag ChampionChip • We are using the Bib/Tag Timing System this year.

The chip is attached to the

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back of your race number.

Do not fold or bend your race number! This could damage the timing chip, which could result in your chip not recording your time.

NO PERSONAL CHIPS can be used! If your chip does not record at the start, 5K, 10K and finish, you may be disqualified and not counted as an official finisher.

Walker Starting Line • Participants walking the 15K must line up at the Walkers (15 minute pace/ mile or expected finish of over two hours and thirty minutes) Starting Line on Adams Street at the corner of Georgia Street. Walker will be held until all other starting groups has cleared the starting line.

15K Starting Instructions • There are four staging areas for the start of the 15K: •T op 5,000 Seeded Area: The top 5,000 runners have been seeded based on qualifying results. This group will start on Gator Bowl Blvd. at the starting line truss system.

Please line up in the color coded section that matches the background color on your bib. Tall flags with balloons will indicate the gates for these sections.

Security will be in place to insure that only qualified runners are in this section.

Race numbers 1-300 enter from the front of fenced area. Race numbers 301 through 5,000 will enter their respective areas

from the side nearest the stadium.

•G roup 2 Staging Area: 9 to 11 minute pace. This staging area will be located behind the seeded runners on Gator Bowl Blvd. The entrance to this area will be clearly marked with an overhead banner. Only nonseeded runners expecting to maintain a 9 to 11 minute pace should enter this area. Once inside the main entrance to this area you will then be directed to the entry gates that will be marked with tall pace flags.

9 minute pace will be first, then a little farther back the 10 per mile gate and finally the 11 minute gate. Please be fair and line up in the proper section. It makes the start of the race much more enjoyable when runners line up in the proper area.

There will be ropes across the road in front of this group. You will be walked to the start line and then your group will be started.

Anyone moving ahead of the rope will be removed from the race.

•G roup 3 Staging Area: 12 to 14 minute pace. Runners expecting to run this pace should wait in the Pepsi Tailgate Zone. You can enter this area from Parking Lot J and Parking Lot D. The restrooms are open in this area. When the race starts this group will be the third group to start. You will enter Gator Bowl Blvd by exiting the Tailgate zone through the gate in the

middle of the field. Once Group 2 has moved out of the way runners in this staging area will be allowed to move onto the road.

There will be a rope in front of you. Do not pass this rope. You will be walked to the starting line and then you will start.

•W alker Staging Area: Walkers should line up on Georgia Street at the corner of E. Adams Street at the baseball field. This group will be the last to start.

When Group 3 has cleared the startling line trusses, the walkers will be allowed to start. It could be 10 to 12 minutes before you are allowed to start. We will have separate timing mats for the walkers so you will receive a chip time and gun time like all other 15K runners. Do not start until indicated.

•C hildren are not allowed near the front of the race!

•B aby joggers, strollers, and dogs are prohibited from the race!

15K Finish Instructions • When you finish the race, do not try to stop and wait for other finishers. This is never allowed, no matter what the circumstances may be.

The area behind the finish can clog up very quickly so you have to keep moving as quickly as possible after you cross the finish timing mats.

•Y ou must show your race bib in the finish area to receive a top 10% finisher’s hat (half of the hats go to men and the other half to women). We ask that you

follow instructions and do not mob the volunteers distributing the hats.

•W ater is located before the medal pick-up area. Take a bottle and keep moving.

One bottle per finisher please!

•T o receive your finisher medal: When you finish the race, you must turn in the tag on the bottom of your race bib (the one that has your name and says turn in for medal). The tag will be taken at the front of the medal distribution area. As you walk through the distribution walkways, please move quickly, take only one medal and move out of the area a quickly as possible. If you do not have the tag, you will not receive a medal. .• Race results will be displayed on a Jumbotron at the Jacksonville Fairgrounds during the Publix post-race celebration.

Race Results • 15K runners can get results for the 5K and 10K splits and the 15K on the Internet at www. runningjacksonville.com. Results Kiosks will be available at the Post-Race area for particpants to check their individual results.

be featured. The Publix Post Race Celebration will include: •L ots of healthy food to reload your system • The Rick Arcusa Band with The Legal Limit Horn Section • Miller Beer • Prize Money Awards • Clowns and entertainment for the Kids Awards Ceremony • Prize money awards will be presented at 10:45 AM. Over $80,000 in prize money will be awarded and we will crown the new USA Track and Field 15K Champions.

Awards will be presented to the top ten men and women overall, the top masters male and female finishers, the top Florida male and female finishers, the top Jacksonville area male and female finishers, the Equalizer Bonus as well as the TenBroeck Cup. Agegroup awards will be mailed to the winners the following week.

Runner’s Expo • You can visit the Runner’s Expo after the race from 9:00 AM until 12:00 PM. Stop by and check out all the action and great deals!

• We are timing you at the start, 5K, 10K and finish. Make sure you go over the mats at each of these locations or you could be eliminated from the results.

Publix Post Race Celebration • The celebration starts at 9:00AM at the Fairgrounds.

Food for a healthy lifestyle will

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Junior River Run The 1 Mile race will start on Duval Street in front of the Jacksonville Fairgrounds near the intersection at Randolph Boulevard. The race will run west on Duval Street doing an out and back mile to finish inside the Fairgrounds near the starting line.

starting time. Each group will then be moved to Duval Street for the start of their race. Parents can run with their children, but if you think you child can handle this event without you, we would appreciate your waiting for the child at the finish line.

You will receive the race t-shirt and packet at the finish line after you have finished the race.

The first race starts at 11:00AM on March 10, 2012. There will be four heats: Boys 9 & under ........................ 11:00 Girls 9 & under.......................... 11:15 Boys 10 -13............................... 11:30 Girls 10 -13................................ 11:45

AM AM AM AM

Parent’s Instructions: The assembly area for this event will be inside the Fairgrounds near the starting line. Each group will assemble in this area prior to their

HISTORY OF 15K FINISHERS YEAR MEN WOMEN 1978 1,962 242 1979 2,891 541 1980 2,898 633 1981 3,230 784 1982 3,568 950 1983 4,087 1,145 1984 4,337 1,303 1985 3,730 1,124 1986 3,928 1,131 1987 3,605 1,172 1988 3,676 1,270 1989 3,779 1,312 1990 4,815 1,688 1991 4,277 1,746 1992 4,449 1,792 1993* 2,575 966 1994 3,941 1,852

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TOTAL 2,204 3,432 3,531 4,014 4,518 5,231 5,640 4,854 5,059 4,777 4,946 5,091 6,503 6,023 6,241 3,541 5,793

YEAR MEN WOMEN TOTAL 1995 4,486 2,263 6,749 1996 4,161 2,272 6,433 1997 4,436 2.628 7,064 1998 4,179 2,544 6,723 1999 4,164 2,560 6,724 2000 4,109 2,569 6,678 2001 4,165 2,758 6,923 2002 4,451 3,000 7,451 2003 4,443 3,054 7,497 2004 4,448 3,158 7,606 2005 4,400 3,450 7,850 2006 5,155 4,148 9,303 2007 6,030 5,305 11,335 2008 6,270 5,817 12,087 2009 6,571 6,369 12,940 2010 6,740 6,602 13,342 2011 7,377 7,602 14,979

* Rescheduled due to Storm of the Century

OFFICIAL CARBO DINNER HOST FRIDAY, MARCH 9, 2012 5:00 PM - 8:00 PM Located inside the Expo at the Fairgrounds!

Pickup your packet and enjoy some great food!

Dinner includes all the spaghetti you can eat, a fresh salad, and bread! You can sign up in advance on your entry form, or pay at the door.

Visit us online at: www.pizzapalacejax.com FOUR CONVIENENT LOCATIONS! BAYMEADOWS 3928 Baymeadows Rd. 527-8649

SAN MARCO 1959 San Marco Blvd.

399-8815

JULINGTON CREEK 116 Bartram Oaks Walk 230-2171

FIVE POINTS 920 Margaret Street 598-1212

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15K WATER STATIONS & COURSE RESTROOMS START Water for the starting area will be available in parking lot J next to Gator Bowl Blvd.

This station is staffed by various volunteers.

Take water at the start no matter what the temperature. This is probably the most important place to drink.

2 MILE This water station is sponsored by Gate Riverplace Tower. Water will be on both sides of the road. This is a crowded stop so get in position as soon as you turn off the Main Street Bridge. Ain’t too Proud to Beg is the featured band at this station.

3 mile This water station is sponsored by Baptist Medical Center and Jacksonville Orthopedic Institute. Water is located on both sides of the road on San Marco Blvd. Baptist has been staffing this water station for over 16 years.

Flashback is the featured band at this location.

4 mile This water station is located on both sides of River Road in lovely San Marco. This is one of the larger water stations on the course.

Darnell Cookman and Southside Assembly of God will be staffing this station. This is probably the most beautiful section of the course. Lots of spectators in this area. The Bush Doctors is the featured band at this location.

4.5 mile

Baptist Church. Baystreet is the featured band at this location.

6 mile This water station is sponsored by Runners for Christ. It is located on Holmesdale Rd., just after you turn off Atlantic Blvd. This is a critical part of the race, so drink up! You have a 5K to go.

There is also a live Band at this location.

7 mile This water station is located on Gay Street just before Atlantic Blvd. This station is staffed by volunteers from Citi. If it’s sunny, drink at this station because the sun will be in your face for the next mile. Gypsies Ginger is the featured band.

7.5 mile Hello Hart Bridge! The next mile is mostly uphill, so take a drink, a deep breath, and don’t let this hill break your Hart. This water station is staffed

by Taylor Residences. Be sure and drink - this is the last station on the course and you still have almost two miles to go. Rhythm Festival Drummers will provide the beat to get you up the bridge.

Finish GATE Petroleum Company, our title sponsor will be in charge of the finish water station.

Water will be served in 16 ounce bottles.

Take the bottle with you and head over to the Publix Post-Race Celebration for the big party. You’ve earned it!

This water station is located on both sides of the road on Alexandria Place at the park. Coach Services will staff this station. The crowds should start to thin out at this point and water should be easier to get. This is a lovely tree lined section of the course. “3” will be the featured band in the park

5 mile This station is located on Atlantic Blvd. just after you cross the railroad tracks near Belote and Atlantic Blvd. This station is staffed by San Jose

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Saturday, April 21st Orange Park Kennel Club 8K (Grand Prix) – 8:00AM 1-Mile Fun Run – 9:30AM ORANGE TECH EVENT T-SHIRTS ! www.floridastriders.com/events/runtothesun8k.html

W

To Downtown Bay Street

S

Parking Lots Z, U & T

N E

Jacksonville Fairgrounds Carbo Dinner

Expo Hall

Practice Fields

Parking Lot N

RESTROOMS

TAILGATE ZONE

Food

Franklin Street Toilets

Parking Lot M

Parking Lot D

Publix Post-Race Celebration

Toilets

Adams St Bag Check

5K 1 MILE FINISH

Bag Check & Claim

Toilets

Parking Lot J Toilets

Challenge Mile Start Adidas JR Run

Memorial Wall

15K START Group 3

Metropolitan Park

15K START Group 2

5K 1 MILE START

15K WALKERS START Group 4

Georgia Street

15K START Group 1

Baseball Field

Duval Street

Parking Lot K

Gator Bowl Blvd.

A. Phillip Randolph Blvd.

Stadium

Medical Area

15K FINISH

Haines Street

Parking Lot

Hart Bridge Ramp

Parking Lot

9 Mile Mark

GATE RIVER RUN START AND FINISH LAYOUT

RUNNING TIPS THE FRIDAY NIGHT BEFORE THE RACE • Eat a light meal. Your meal should consist mostly of complex carbohydrates such as pasta, potatoes and rice.

Try the pre-race dinner at the expo. It’s perfect.

•T ry to arrive by 7:30 AM. It will take some time to park, and the later you arrive, the farther away you will have to park.

•A pply petroleum jelly to your inner thighs and nipples to prevent chafing.

•A hot bath, massage, and stretching exercises the night before the race may be beneficial.

• I f you want to check a bag, go to the bag check area in the fairgrounds near the Expo Hall.

•M ake sure you know where you Bib Number is for easy access the morning of the race.

•W arm up by doing some light stretching or a small amount of running before you line up.

• Make sure you set your alarm early enough to get to the race in plenty of time.

•G et a good night sleep. Go to bed early if possible.

SATURDAY MORNING, RACEDAY •D ress according to the weather. Clothing should be comfortable and loose-fitting.

For a hot race day, wear light-colored clothing.

•W ear proper running shoes that fit well and feel comfortable. Do not wear new or badly worn shoes.

•E at a light breakfast consisting primarily of liquids and carbohydrates (such as cereal, toast and juice) about three hours before the race.

•M ake sure to use the restroom before you leave home for the race.

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“ Run at your own pace!

The best race you can run is to run each mile at the same pace.”

AT THE STARTING LINE • G et to the starting line early. The area in front of the starting line is only for seeded runners. Line up at least 20 minutes prior to the start.

•T he race will be started by a very loud cannon right after the National Anthem. Wait for the runners in front to move before you try to start.

DURING THE RACE • R un at your own pace. Don’t start too quickly. The best race you can run is to run each mile at the same pace.

The first mile is flat, straight, and wide.

• B e careful on the early turns because of the crowds.

Also be wary of potholes or objects on the road.

• D rink at every water station if possible. The stations will be very crowded, so know where

they are located. See water station locations in this book.

•W atch your footing on the Hart and Main Street Bridges.

The grating on the Main Street Bridge is rough. Slow down and be careful.

•W atch for these symptoms during the race: muscle cramps in the abdomen or legs, nausea and vomiting, generalized malaise and weakness, profuse sweating, feeling light-headed or dizzy, fever or chills, or chest pain

with shortness of breath.

These are all signs that you should stop running and seek help.

•S tay on the race course. If you have problems go to the nearest policeman, radio operator, or medical aid station for help.

• R unners and walkers must make it to the Hart Bridge by 10:45 AM to be allowed to finish. This is the 7.5 mile mark.

FINISHING THE RACE •P lease review the finish map included in this Packet to make sure you know the layout and what is expected once you reach the finish area.

•M ake sure your race number is visible on the front. Our

photographers at the finish need to see your number to be able to identify you for photos.

• W ater is located just before the medal pick-up area.

•C omplete race results will scroll on a large display board at the Post Race Celebration area at the Fairgrounds.

•N ever cross the finish line more than once. Move out of the finish area as quickly as possible.

•A ge-group awards will be mailed to all winners.

•F ood, drinks, and live entertainment will be available after the race at the Publix Post Race Celebration at the Fairgrounds.

15K Seeded Starting layout Enter on the Stadium Side only!

Enter

Enter

Enter

Enter

1-300 YELLOW

STARTING LINE

Enter

301-1000

1001-2000

2001-3000

3001-4000

4001-5000

BLUE

RED

GREEN

ORANGE

BLACK

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ReCoveRy SeRviCeS foR eveRy Step of the JouRney

Join us for the Brooks Rehabilitation Challenge Mile. A one-mile event for athletes of all ages and abilities and those wanting to show their support.

It is also a great cool down if you've run the 15K. Starts at 10:15 am at the Junior River Run starting line on Duval Street.

With expert physical therapists specializing in sports and orthopedics to the most robust adaptive sports program in the area, Brooks Rehabilitation helps athletes of all abilities get back to doing what they love.

BrooksRehab.org

A TOUR OF THE GATE RIVER RUN COURSE

Mile 1 The first mile is a straight shot down Bay Street into downtown.

This five lane road offers plenty of room to get you off and running. The first turn, a right, comes in the heart of downtown at Newnan Street just before the mile mark. Toilets will be located at the mile mark.

Mile 2 The second mile of the course will take you over the St. John’s River on the Main Street Bridge. Watch your footing on top of the bridge! The grating can catch your toe if you are not careful. The course will narrow as you exit the bridge so you can exit on either side. A left onto RiverPlace Boulevard will take you in front of the RiverPlace Tower.

This is the site of the Gate water station. Ain’t to Proud will be at this water station to pump yo up.

Mile 3 The third mile will take you by Treaty Oak Park on Prudential Drive.

Shell Game will provide motivational music at the park. You will then make a left for the run down San Marco Blvd to the river.

Along the Boulevard, you will pass the second water station staffed by Baptist Medical Center and music will be provided by FlashBack. This section is very flat and fast.

Mile 4 This is a great mile! First you cross the 5K timing mats, then you will run through the picturesque streets of San Marco. Thousands of spectators will cheer you on through this very flat section of the course, which includes several turns. Some of the nicest homes in Jacksonville are on River Road. A water station and toilets will be located at Davin Park just before the four mile mark. The Bush Doctors will be the featured band at the park.

Mile 5 From mile 4 to mile 5 you will cross Hendricks Ave., and make your way to Atlantic Blvd. You will pass one water station at Whatley Park on S. Alexandria, “3” is the featured band, and then another as you cross the railroad tracks on Atlantic Blvd. Toilets are located at each water station. Keep up the pace!

You are half-way through, but the toughest half lies ahead.

Mile 6 As you run up Atlantic Blvd., visions of the Hart Bridge may be making it’s way into your head. Put wait! You still have a very picturesque section ahead of you. The St. Nicholas area was the last area added to the present River Run course. In the old days you would have to run straight down Atlantic Blvd. to the Hart Bridge. You will pass another water and entertainment station as you turn onto Holmesdale. There is a slight down hill ahead.

Mile 7 The seventh mile of the course starts with you passing the 10K timing mats on Holmesdale. This mile takes you down a slight grade to the river and if you take a quick look at the corner of Holmesdale and Nicholson you can see the stadium across the river. Get prepared-you are in the last third of the course, and it is by far the toughest. The run up Nicholson is deceptive. There is a slight incline for about three tenths of a mile. A band and water station awaits at the 7 mile mark.

Mile 8 The first half of this mile is on Atlantic Blvd. This can be a rough stretch since you could be looking directly into the sun. The last part of this mile will take you by the last water station and then you will be greeted by the much too famous “Green Monster.” The drummers at the base of the bridge should help make the climb a little easier.

Mile 9 Legs aching, lungs burning, and you can’t catch your breath!

This is it! You are in the grasp of the “ Green Monster”! 186 feet up in about one half mile. It’s the toughest section of a race you will run in Florida. Speakers are lined all the way up the bridge playing motivational music to keep you moving.

Once you make it to the top, the last mile is all downhill.

Lean back, relax. The stadium and the finish is just ahead.

The Finish You are headed for home! The ninth mile passes on the down ramp to Duval Street. A band will greet you at the bottom of the bridge. Spectators will line both sides of the street. Once you make the turn onto Duval Street it is a sprint to the finish. You should be able to see yourself on the Jumbotron over the finish line. YOU MADE IT!

Every month HealthSoure magazine, Northeast Florida’s premier publication for healthy living, gives you practical health advice for vitality, longevity and enjoyment of life. Top local experts in exercise, nutrition, psychology, medicine and beauty join forces with our writers to make each issue a complete how-to manual for a healthy lifestyle in Northeast Florida.

Gate RiveR Run Giveaway Visit www.facebook.com/ healthsourcemagazine Like our page. Then type GRR on our wall. You’ll be entered to win the prize shown here.

View our virtual editon. www.healthsourcemag.com

Like us on Facebook. www.facebook.com/healthsourcemagazine We’re all about portion control on our page.

Enjoy bit-size tidbits of healthy info to get your through the day.

View us on YouTube. www.youtube.com/beson4media Enjoy great videos from local resources to help keep you healthy.

Pick up the print edition. available at more than 1750 locations Can’t wait for print? View our virtual editon. www.healthsourcemag.com

Follow us on Twitter. www.twitter.com/healthsourcemag & www.twitter.com/Beson4_FLF From community races to Fresh Local Flavor, you’ll stay in the know about all things health in Northeast Florida.

Visit our blog. www.healthsourcemag.com Subscribe to our e-newsletter. editor@beson4.com

For more information, call 904.992.9945 or email us at beson4@beson4.com

conquer concrete supernova glide 4 Pro runner Brett Gotcher wears the Supernova Glide 4 with FORMOTIONÂŽ heel unit that adapts to his own footstrike for a smoother take off and landing every step.

Run yourself better at adidas.com/running Š 2012 adidas AG. adidas, the 3-Bars logo and the 3-Stripes mark are registered trademarks of the adidas Group.

The Florida Times Union 5K For Charity 2012 CHARITIES Bring the whole family! You can run or walk this event. Encourage your friends, family, church, school, or civic group to participate, and help us raise thousands of dollars for our charities! 50% of your entry fee will be divided among the listed charities.

American Lung Association March of Dimes Jewish Family & Community Services L’Arche Harbor House North Florida School

All participants in the 5K should be at the starting line at 8:15 AM. The 5K starting line is on Duval St. in front of the Fairground. The 5K will start at 8:30 AM by the sound of the cannon.

HOPE Worldwide Lea’s Place Susan G Komen Breast Cancer Foundation Catholic Charities Bureau, Inc.

This is a fun run and will not have results or awards. A large digital clock will display your finish time as you cross the finish line in the Fairgrounds.

Special Olympics - Duval County Jacksonville Track Club The ALS Association Florida Chapter Big Fun Box

Participants in the 5K are invited to take part in all of the GATE River Run activities. Right after the race stick around for the Publix Post-Race Celebration and groove to the tunes of Big Al and the Kaholics.

1st Coast No More Homeless Pets High School Track Teams High School Cross Country Teams

THE FLORIDA TIMES-UNION 5K COURSE MAP

Finish Finish

Arena

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Adams Street

Baseball Field

Catherine

Laura

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2

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3

Duval Street

Bay Street - Gator Bowl Blvd.

Metropolitan Park

Haines Street

Palmetto

Fairgrounds

Franklin St.

Beaver Street

North

Your Running Headquarters!

Official Running Store of the GATE River Run Visit our booths at the expo to see all the latest products from all the major shoe, apparel and accessory companies!

New products this year: » Minimalistic Shoe area featuring: Altra Zero Drop Shoes Vibram Five Fingers, including the Speed, See Ya & Spiridon Newtons New Balance Minimus Trail Shoes & Zero Drop Trail & Road Shoes Brooks Pure Project Shoes Asics 33 Series & Noosa 7 Nike Frees & Lunaracers Mizuno Wave Rider 15, Inspire 8 & Elixir 7 » Other New Products: New Balance 890v2 & 1080v2 K-Swiss Blade Max Glide, Glade Max Stable, Kwicky Blade Light & Blade Light Adidas Adizero Tempo, Adizero Hagio & Adizero Adios Nike Tri Apparel & Accessories Zoot » Fitfest Bra Fitting Booth: Visit our Fitfest Bra fitting booth featuring Moving comfort bras. Celebrate their 35th birthday with 20% off all bras and receive a Gift with purchase. **Our Baymeadows, Town Center and Beach stores will be open this year during the Runner’s Expo. San Marco and Orange Park Stores will be closed on Thursday thru Saturday for the expo.

BAYMEADOWS 3931 Baymeadows Rd., Jacksonville, FL

SAN MARCO 2016 San Marco Blvd.

Jacksonville, FL

JAX BEACH 424 S. 3rd St., Jax Beach, FL

TOWN CENTER 4870 Big Island Dr. Jacksonville, FL

ORANGE PARK 2186 Park Ave. Orange Park, FL

Brooks rehaBilitation Center for sports therapy offers the most comprehensive sports rehabilitation program in the region.

Highly Specialized Physical Therapists

with advanced training in orthopedic conditions and sports injuries

Dartfish Video Motion Analysis

allows patients to see what their body is doing and make necessary corrections

State-of-the-art Technology

used by many Pro, Division 1 Collegiate, and Olympic teams

Mention this ad to schedule a FREE Running Screen

Center for Sports Therapy BrooksRehab.org

Located within the Brooks Family YMCA • 10423 Centurion Parkway North (904) 854-2090 Fax (904) 854-2093

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PUBLIX POST RACE CELEBRATION LAYOUT Exhi bi park tor ing

Republic Services Recycling Facts

Environmental (Green) Benefits:

• 74 Recycle facilities nationwide

• Recycling saves energy, fossil fuels, natural resources, creates fewer air emissions and prolongs the life of our landfills.

• We recycle approx. 2 million tons of materials yearly • We recycle nearly 13,300 pounds per minute, that comes to 12,480,000 pounds a day.

• Our recycling efforts in one year included enough recycled paper to save 23 million trees.

Cost Savings Benefits: • Recycling saves businesses money: 5%-17% depending on type of usage and county location.

• More recycling equals less garbage in your waste container, which equals less cost to you.

• Provides cleaner place for future generations.

Government Statue: • Florida Statute, section 403.7032 : Statewide Recycling goal of 75% by 2020.

• As of 2010 only 28% of Floridians meet the current goal of 30%.

Saturday, June 2, 2012

Hale & Hearty 7K

at Riverside Arts Market

Registration 7K Individual $25 1 Mile Fun Run $10 Family (2 adults & 2 Children) $50

TAKE HEART FIRST COAST! Two minutes can save a life. Running is one of the healthiest activities you can participate in. Races can serve as a marker for your fitness goals with distance race performance a life time milestone. Running and distance races are also growing significantly over the past decade, especially in the baby boomer population. With this increase in numbers and the aging of the population, concerns occur about the risk for runners of sudden death during a race have increased.

The London Marathon has reported a study from 1981 to 2006 that included over 650,000 runners. There were 5 deaths and 6 survivors. A recent article in the New England Journal of Medicine sheds some light on the risk related to distance races. Cardiac Disease was the leading cause of death at a rate of one for every 50,000 runners for marathons and one for 100,000 for halfmarathons. The greatest predictor of survival was the time to Cardiopulmonary Resuscitation, CPR. If CPR is started within 2 minutes the chance of survival was the greatest.

This year, as a result of these studies and the experience of life-saving actions at the Boston Marathon, the Boston Marathon hopes to train 1000 people in CPR at this year’s expo. 1stplacesports, the University Of Florida College Of Medicine Shands-Jacksonville and the Take Heart First Coast project are implementing CPR training as part of the expo and Gate River Run events for this year’s River Run. We are hoping to show how easy this valuable skill is to learn and save lives in the First Coast.

The training takes 2 minutes and embraces the American Heart Association Hands Only CPR. Studies have shown that bystander CPR is the single most important treatment that leads to survival. In the vast majority of cases, no respirations, meaning no mouth-to-mouth is needed, only CPR. If started as soon as possible after collapse the chances of survival are increased. Without bystander CPR the outlook is dismal.

So take 2 minutes to learn how to save a life, a runner, a family member, a coworker or a perfect stranger. “Call 911, then push hard and fast” until rescue arrives. Take 2 minutes to learn and practice a skill to keep for your lifetime or someone else’s.

Dr. Sabato: www.takeheartfirstcoast.com

There’s something important we’d like you to know about Publix: showing our appreciation to our customers is the cornerstone of our culture. It’s not just something we do when we think about it. It’s who we are. We want you to always feel good about shopping at Publix, and know that everything you buy will meet your expectations. In fact, we feel so strongly about it that we’ve put it in writing. Come by and let us prove it. Publix. Where shopping is a pleasure. ©2011 Publix Asset Management Company.

publix.com

We Know Runners

We Know Specialized Care When you have a bone, joint or muscle injury, you want the best care and the greatest possible results. You want a physician with extensive training and expertise in your specific condition.

You want a team with proven results to support you every step of the way to recovery. When your mobility matters, you want Heekin Orthopedic Specialists.

Sports Medicine, Foot and Ankle, Spine, Joint Replacement, Hand Surgery, & Pain Management

Proud Sponsors of the 2012 River Run 904.634.0640 Because Your Mobility Matters

RIVERSIDE OFFICE 2627 Riverside Ave, 3rd Floor Jacksonville, FL 32204

w w w . h e e k i n o r t h o . c o m

SOUTHSIDE OFFICE 10475 Centurion Pkwy N, Ste 220 Jacksonville, FL 32256

ORANGE PARK OFFICE 2300 Park Ave, Ste 203 Orange Park, FL 32073

Rahul Deshmukh, MD • Gavan Duffy, MD • Chris Goll, MD • R. David Heekin, MD, FACS • Robert Hurford, MD Kenneth Cintron, MD • Kevin Murphy, MD • Paul Shirley, MD • Timothy Sternberg, DMD, MD

ChoColate Milk: Nature’s Sports Drink

Why chocolate milk?

> Chocolate milk is an ideal post-workout

beverage because every serving contains the nutrition needed to promote effective recovery.

> These nutrients include carbohydrates to

refuel muscles; protein to reduce muscle breakdown and stimulate growth; and fluid and electrolytes to replenish what is lost in sweat.

When do I refuel?

16 ounces of chocolate milk within > Drink 30 minutes of completing your workout, practice or competition.

with chocolate milk between > Refuel training sessions and closely scheduled competitions.

chocolate milk in your daily > Include diet. Good nutrition can make a big difference in your performance.

race | refuel | recover

www.floridamilk.com

Florida Milk

@FloridaMilk

FloridaDairy

Wells Fargo Worldwide Military Banking

Special offer for military personnel1 Receive a $35 bonus by opening a new Wells Fargo Checking Package® with a qualifying military direct deposit2.

When you open a Wells Fargo Checking Package® between March 1 – 31, 2012 and establish a qualifying military direct deposit within 60 days of account opening and funding, you will receive a $35 bonus. You’ll also get an exclusive package of banking benefits, including money-saving discounts and added features like:  No Wells Fargo access fee for four ATM cash withdrawal transactions per statement cycle at non-Wells Fargo ATMs3  Free access to Wells Fargo Online® Banking and Wells Fargo Mobile® Banking4  Use of over 12,000 Wells Fargo ATMs with no Wells Fargo access fee

Ask us about Wells Fargo Worldwide Military Banking today.

For more information about this special offer and our Worldwide Military Banking benefits for military personnel, visit us today.

It’s an honor to serve those who serve our country Offer available to new Wells Fargo consumer checking customers who are military service members only. Military service members include new enlistee, active duty, retired, national guard/reserve personnel, disabled veterans, Pre-commission programs participants and College ROTC status.

2 To qualify for the $35 bonus, the customer must be a new Wells Fargo consumer checking customer and a military service member, present this original bonus offer flyer (photocopies cannot be accepted), open and fund a new eligible Wells Fargo Checking Package checking account (using the appropriate Military Code) and establish a qualifying military direct deposit into the new Wells Fargo checking account within the first 60 days of opening the checking account. For this offer, a qualifying military direct deposit is a direct deposit of your salary, pension, Social Security, or other regular monthly income of $100 or more electronically deposited to your account

by DOD/DFAS or VA/VBA. Transfers from one account to another, or deposits made at a banking location or ATM, do not qualify as a direct deposit. New enlistee customers require a $25 opening deposit, not including the $35 bonus. All Wells Fargo Checking Packages® are eligible for the $35 bonus except College Combo® which include non-interest earning Checking Package checking accounts. See banker for Checking Package details. Offer expires March 31, 2012 and cannot be combined with any other offer. Customer will receive the $35 bonus within 60 days after the first qualifying direct deposit is made to the Wells Fargo Checking Package checking account. Limit one $35 bonus offer per customer. Offer available only at participating Florida Region Wells Fargo banking locations. Customer is only eligible for this offer if Wells Fargo has not given him/her any cash or cash equivalent bonus in the past 12 months. Offer may not be combined with any other offer. Wells Fargo team members are not eligible for this offer. Customer is responsible for any federal, state, or local taxes on the bonus.

3 Surcharges imposed by ATM owners or operators may apply. Military service member must have DOD/DFAS or VA/VBA qualifying military direct deposit into the Wells Fargo checking account to be eligible for waived Wells Fargo ATM access fees.

4 Your mobile carrier’s message and data rates may apply.

1

Banker Instruction: Enter package code MILT in SVP. See SRG for procedures. © 2012 Wells Fargo Bank, N.A. All rights reserved. Member FDIC. For bank use only: Materials expire March 31, 2012.

Account opening bonus disclosure

$35 bonus for military personnel who establish a qualifying military direct deposit into a new Wells Fargo Checking Package checking account Please review the following information regarding the $35 bonus offer: Offer available to new Wells Fargo consumer checking customers who are military service members only. Military service members include new enlistee, active duty, retired, national guard/reserve personnel, disabled veterans, Pre-Commission Programs participants and College ROTC status.

To qualify for the $35 bonus, customer must be a new Wells Fargo consumer checking customer, and open and fund a new eligible Wells Fargo Checking Package checking account with a $25 minimum opening deposit for new enlistees (not including the $35 bonus or the direct deposit) by March 31, 2012 and establish a qualifying military direct deposit into the new Wells Fargo checking account within the first 60 days of opening and funding the checking account. A qualifying military direct deposit is a direct deposit of your salary, pension, Social Security, or other regular monthly income of $100 or more electronically deposited to your account by DOD/DFAS or VA/VBA. Transfers from one account to another, or deposits made at a banking location or ATM, do not qualify as a direct deposit. Customer will receive the $35 bonus within 60 days of opening and funding the new Wells Fargo Checking Package checking account. All Wells Fargo Checking Packages® are eligible except College Combo® which include non-interest earning Checking Package checking accounts. See banker for Checking Package details.

Limit one $35 bonus offer per customer. Offer available only at participating Florida Region Wells Fargo banking locations. Customer is only eligible for this offer if Wells Fargo has not given him/her any cash or cash equivalent bonus in the past 12 months. Offer may not be combined with any other offer. Wells Fargo team members are not eligible for this offer.

Customer is responsible for any federal, state, or local taxes on the bonus.

For bank use only: Materials expire March 31, 2012. © 2012 Wells Fargo Bank, N.A. All rights reserved. Member FDIC.

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saTurday, March 10, 2012: Massing of the Pipes • Albannach • Young Ireland Quintet • Wobbly Toms

• Spade McQuade & The Allstars • Brendan Nolan with the Young Ireland Quintet • Derek Warfield & The Young Wolfe Tones

sunday, March 11, 2012: Albannach • Young Ireland Quintet • The Bloody Tinth • Rathkeltair • Dublin City Ramblers • Creel

sT. PaTrick’s day Parade saTurday, March 10, 10 a.M. all weekend ViP Pass — $35.00

Includes special tented VIP seating, roped off VIP area, Commemorative 2012 Festival T-Shirt, 4 beer or wine tickets, VIP entrance, bar & restrooms

www.celticstaugustine.com proudly presented by:

www.romanzafl.org

Gate River Run participants get 1 FREE General Admission when they bring their numbers.

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Gate River Run 15K Course Map 2012

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35th GATE River Run

We applaud all of the 2012 GATE River Run participants.

And, we are honored to have earned your business for more than 50 years.

PROUD SPONSOR

www.gatepetro.com

Keeping Pace With Gate Petroleum

50 Years of Excellence, Service and Commitmen

“Keeping pace” with Gate Petroleum Company means a lot more than initially meets the eye. A “pace chart” is needed to keep up with this dynamic and multi-faceted company, headquartered in Jacksonville, Florida since 1960. For Gate, “keeping the pace” means a dedicated and enthusiastic involvement in the community through prestigious sporting events like the Gate River Run, and decades of tradition and commitment to Northeast Florida.

For more than 50 years, Gate has been making its mark in areas as diverse as service stations and convience stores, residential and commercial real estate, concrete product manufacturing, construction, country club and resort operations, residential communities and office parks. As a result, Gate has a well-deserved reputation as an enthusiastic and effective corporate citizen.

The first Gate service station opened in 1960 on Moncrief Road in Jacksonville. Since that time, the Gate name has become synonymous with state-of-the-art convenience stores. The red and white neon “Gate” lights up more than 225 neighborhoods in six southern states. Friendly customer service, state-of-the-art stores and quality gasoline are the Gate hallmarks.

Gate owns and operates four private clubs : Epping Forest Yacht Club, Ponte Vedra Inn & Club, The Lodge & Club and The River Club. These are among Jacksonville’s most prestigious club, resort and country club communities.

Stately Epping Forest is home to the former Alred I. DuPont mansion and is listed on the National Register of Historic Places. When Gate purchased the estate in 1983, it set aside two years to carefully restore the 1926 estate to its original beauty.

Today Epping Forest is an exclusive yacht club and riverfront community that many Jacksonville families are proud to call “home.”

The Ponte Vedra Inn & Club is a Florida landmark with a seven-decade tradition of excellence as an exclusive beach club and Five Diamond oceanfront resort. Club members and resort guests enjoy championship golf, an elegant new world-class spa, one of the top tennis facilities in the world, oceanfront fitness center, conference center and one of the most beautiful beaches in all of Florida.

The Lodge & Club is one of the top resorts in North America. A prestigious oceanfront resort, this award-winning gem includes a magnificent oceanfront restaurant, pools and a complete fitness center.

With stunning views of downtown Jacksonville, the River Club occupies the top floors of the Wells Fargo Center as the premier dining facility in the city.

The 60-year old landmark was renovated by Gate in 2004 continues to be known as a symbol of fine dining in Jacksonville.

Gate Petroleum Company has been a sponsor of the River Run since 1985, and in 1993 lent its name to the event as title sponsor. It’s no secret in

Company

nt

the Jacksonville running community that Gate is a company that literally supports its River Run sponsorship with its feet. Most days, you’ll see many of the company’s leaders hitting the streets and the gym at 5:00 a.m. And hundreds Gate employees volunteer at the event every year. Fitness is a way of life throughout the company, starting at the top with Director/Chairman Herbert Peyton.

PACE CHART

“Making a commitment to support the Jacksonville community is a natural,” says Peyton. “Our employees and customers live and work here. As a company, we can be a catalyst and set an example toward making our community an even better place to live and work.”

“We have enjoyed our long-standing sponsorship of the Gate River Run because it epitomizes some of the very best things about Jacksonville,” Peyton adds. “And like the Gate stores, running is available to everyone. We’re proud to be a company associated with promoting fit and healthy lifestyles that result in a better quality of life for all of us.”

Gate and the River Run… A Winning Partnership Gate Petroleum Company 9540 San Jose Boulevard Jacksonville, Florida 32257 (904) 737-7220 www.gatepetro.com

Gate Petroleum Company A Jacksonville Company

Pace vs Distance 5K 5K 8K 8K

Pace Pace

0:04:30 0:04:35 0:04:40 0:04:45 0:04:50 0:04:55 0:05:00 0:05:05 0:05:10 0:05:15 0:05:20 0:05:25 0:05:30 0:05:35 0:05:40 0:05:45 0:05:50 0:05:55 0:06:00 0:06:05 0:06:10 0:06:15 0:06:20 0:06:25 0:06:30 0:06:35 0:06:40 0:06:45 0:06:50 0:06:55 0:07:00 0:07:05 0:07:10 0:07:15 0:07:20 0:07:25 0:07:30 0:07:35 0:07:40 0:07:45 0:07:50 0:07:55 0:08:00 0:08:05 0:08:10 0:08:15 0:08:20 0:08:25 0:08:30 0:08:35 0:08:40

0:13:59 0:14:14 0:14:30 0:14:45 0:15:01 0:15:17 0:15:32 0:15:48 0:16:03 0:16:19 0:16:34 0:16:50 0:17:05 0:17:21 0:17:36 0:17:52 0:18:07 0:18:23 0:18:38 0:18:54 0:19:10 0:19:25 0:19:41 0:19:56 0:20:12 0:20:27 0:20:43 0:20:58 0:21:14 0:21:29 0:21:45 0:22:00 0:22:16 0:22:31 0:22:47 0:23:03 0:23:18 0:23:34 0:23:49 0:24:05 0:24:20 0:24:36 0:24:51 0:25:07 0:25:22 0:25:38 0:25:53 0:26:09 0:26:24 0:26:40 0:26:56

0:22:22 0:22:47 0:23:12 0:23:37 0:24:02 0:24:26 0:24:51 0:25:16 0:25:41 0:26:06 0:26:31 0:26:56 0:27:20 0:27:45 0:28:10 0:28:35 0:29:00 0:29:25 0:29:50 0:30:14 0:30:39 0:31:04 0:31:29 0:31:54 0:32:19 0:32:44 0:33:08 0:33:33 0:33:58 0:34:23 0:34:48 0:35:13 0:35:38 0:36:02 0:36:27 0:36:52 0:37:17 0:37:42 0:38:07 0:38:32 0:38:56 0:39:21 0:39:46 0:40:11 0:40:36 0:41:01 0:41:25 0:41:50 0:42:15 0:42:40 0:43:05

GATE PAC 10K10K 0:27:58 0:28:29 0:29:00 0:29:31 0:30:02 0:30:33 0:31:04 0:31:35 0:32:06 0:32:37 0:33:08 0:33:39 0:34:11 0:34:42 0:35:13 0:35:44 0:36:15 0:36:46 0:37:17 0:37:48 0:38:19 0:38:50 0:39:21 0:39:52 0:40:23 0:40:54 0:41:25 0:41:57 0:42:28 0:42:59 0:43:30 0:44:01 0:44:32 0:45:03 0:45:34 0:46:05 0:46:36 0:47:07 0:47:38 0:48:09 0:48:40 0:49:12 0:49:43 0:50:14 0:50:45 0:51:16 0:51:47 0:52:18 0:52:49 0:53:20 0:53:51

15K 15K 0:41:57 0:42:43 0:43:30 0:44:16 0:45:03 0:45:50 0:46:36 0:47:23 0:48:09 0:48:56 0:49:43 0:50:29 0:51:16 0:52:02 0:52:49 0:53:36 0:54:22 0:55:09 0:55:55 0:56:42 0:57:29 0:58:15 0:59:02 0:59:48 1:00:35 1:01:22 1:02:08 1:02:55 1:03:41 1:04:28 1:05:15 1:06:01 1:06:48 1:07:34 1:08:21 1:09:08 1:09:54 1:10:41 1:11:27 1:12:14 1:13:01 1:13:47 1:14:34 1:15:20 1:16:07 1:16:54 1:17:40 1:18:27 1:19:13 1:20:00 1:20:47

10M10M 0:45:00 0:45:50 0:46:40 0:47:30 0:48:20 0:49:10 0:50:00 0:50:50 0:51:40 0:52:30 0:53:20 0:54:10 0:55:00 0:55:50 0:56:40 0:57:30 0:58:20 0:59:10 1:00:00 1:00:50 1:01:40 1:02:30 1:03:20 1:04:10 1:05:00 1:05:50 1:06:40 1:07:30 1:08:20 1:09:10 1:10:00 1:10:50 1:11:40 1:12:30 1:13:20 1:14:10 1:15:00 1:15:50 1:16:40 1:17:30 1:18:20 1:19:10 1:20:00 1:20:50 1:21:40 1:22:30 1:23:20 1:24:10 1:25:00 1:25:50 1:26:40

20K

20K

0:55:55 0:56:58 0:58:00 0:59:02 1:00:04 1:01:06 1:02:08 1:03:10 1:04:13 1:05:15 1:06:17 1:07:19 1:08:21 1:09:23 1:10:25 1:11:27 1:12:30 1:13:32 1:14:34 1:15:36 1:16:38 1:17:40 1:18:42 1:19:45 1:20:47 1:21:49 1:22:51 1:23:53 1:24:55 1:25:57 1:27:00 1:28:02 1:29:04 1:30:06 1:31:08 1:32:10 1:33:12 1:34:14 1:35:17 1:36:19 1:37:21 1:38:23 1:39:25 1:40:27 1:41:29 1:42:32 1:43:34 1:44:36 1:45:38 1:46:40 1:47:42

Half Half 0:59:00 1:00:05 1:01:11 1:02:16 1:03:22 1:04:27 1:05:33 1:06:38 1:07:44 1:08:49 1:09:55 1:11:01 1:12:06 1:13:12 1:14:17 1:15:23 1:16:28 1:17:34 1:18:39 1:19:45 1:20:50 1:21:56 1:23:02 1:24:07 1:25:13 1:26:18 1:27:24 1:28:29 1:29:35 1:30:40 1:31:46 1:32:51 1:33:57 1:35:03 1:36:08 1:37:14 1:38:19 1:39:25 1:40:30 1:41:36 1:42:41 1:43:47 1:44:53 1:45:58 1:47:04 1:48:09 1:49:15 1:50:20 1:51:26 1:52:31 1:53:37

15M15M 1:07:30 1:08:45 1:10:00 1:11:15 1:12:30 1:13:45 1:15:00 1:16:15 1:17:30 1:18:45 1:20:00 1:21:15 1:22:30 1:23:45 1:25:00 1:26:15 1:27:30 1:28:45 1:30:00 1:31:15 1:32:30 1:33:45 1:35:00 1:36:15 1:37:30 1:38:45 1:40:00 1:41:15 1:42:30 1:43:45 1:45:00 1:46:15 1:47:30 1:48:45 1:50:00 1:51:15 1:52:30 1:53:45 1:55:00 1:56:15 1:57:30 1:58:45 2:00:00 2:01:15 2:02:30 2:03:45 2:05:00 2:06:15 2:07:30 2:08:45 2:10:00

30K 30K 1:23:53 1:25:26 1:27:00 1:28:33 1:30:06 1:31:39 1:33:12 1:34:46 1:36:19 1:37:52 1:39:25 1:40:58 1:42:32 1:44:05 1:45:38 1:47:11 1:48:44 1:50:18 1:51:51 1:53:24 1:54:57 1:56:30 1:58:04 1:59:37 2:01:10 2:02:43 2:04:16 2:05:50 2:07:23 2:08:56 2:10:29 2:12:02 2:13:36 2:15:09 2:16:42 2:18:15 2:19:49 2:21:22 2:22:55 2:24:28 2:26:01 2:27:35 2:29:08 2:30:41 2:32:14 2:33:47 2:35:21 2:36:54 2:38:27 2:40:00 2:41:33

20M 20M 1:30:00 1:31:40 1:33:20 1:35:00 1:36:40 1:38:20 1:40:00 1:41:40 1:43:20 1:45:00 1:46:40 1:48:20 1:50:00 1:51:40 1:53:20 1:55:00 1:56:40 1:58:20 2:00:00 2:01:40 2:03:20 2:05:00 2:06:40 2:08:20 2:10:00 2:11:40 2:13:20 2:15:00 2:16:40 2:18:20 2:20:00 2:21:40 2:23:20 2:25:00 2:26:40 2:28:20 2:30:00 2:31:40 2:33:20 2:35:00 2:36:40 2:38:20 2:40:00 2:41:40 2:43:20 2:45:00 2:46:40 2:48:20 2:50:00 2:51:40 2:53:20

Marathon Marathon 1:57:59 2:00:10 2:02:21 2:04:32 2:06:43 2:08:55 2:11:06 2:13:17 2:15:28 2:17:39 2:19:50 2:22:01 2:24:12 2:26:23 2:28:34 2:30:45 2:32:57 2:35:08 2:37:19 2:39:30 2:41:41 2:43:52 2:46:03 2:48:14 2:50:25 2:52:36 2:54:48 2:56:59 2:59:10 3:01:21 3:03:32 3:05:43 3:07:54 3:10:05 3:12:16 3:14:27 3:16:38 3:18:50 3:21:01 3:23:12 3:25:23 3:27:34 3:29:45 3:31:56 3:34:07 3:36:18 3:38:29 3:40:40 3:42:52 3:45:03 3:47:14

CE CHART Pace vs Distance 5K 5K 8K 8K

Pace Pace

0:08:45 0:08:50 0:08:55 0:09:00 0:09:05 0:09:10 0:09:15 0:09:20 0:09:25 0:09:30 0:09:35 0:09:40 0:09:45 0:09:50 0:09:55 0:10:00 0:10:05 0:10:10 0:10:15 0:10:20 0:10:25 0:10:30 0:10:35 0:10:40 0:10:45 0:10:50 0:10:55 0:11:00 0:11:05 0:11:10 0:11:15 0:11:20 0:11:25 0:11:30 0:11:35 0:11:40 0:11:45 0:11:50 0:11:55 0:12:00 0:12:05 0:12:10 0:12:15 0:12:20 0:12:25 0:12:30 0:12:35 0:12:40 0:12:45 0:12:50 0:12:55 0:13:00

0:27:11 0:27:27 0:27:42 0:27:58 0:28:13 0:28:29 0:28:44 0:29:00 0:29:15 0:29:31 0:29:46 0:30:02 0:30:18 0:30:33 0:30:49 0:31:04 0:31:20 0:31:35 0:31:51 0:32:06 0:32:22 0:32:37 0:32:53 0:33:08 0:33:24 0:33:39 0:33:55 0:34:11 0:34:26 0:34:42 0:34:57 0:35:13 0:35:28 0:35:44 0:35:59 0:36:15 0:36:30 0:36:46 0:37:01 0:37:17 0:37:32 0:37:48 0:38:04 0:38:19 0:38:35 0:38:50 0:39:06 0:39:21 0:39:37 0:39:52 0:40:08 0:40:23

0:43:30 0:43:55 0:44:19 0:44:44 0:45:09 0:45:34 0:45:59 0:46:24 0:46:49 0:47:13 0:47:38 0:48:03 0:48:28 0:48:53 0:49:18 0:49:43 0:50:07 0:50:32 0:50:57 0:51:22 0:51:47 0:52:12 0:52:37 0:53:01 0:53:26 0:53:51 0:54:16 0:54:41 0:55:06 0:55:31 0:55:55 0:56:20 0:56:45 0:57:10 0:57:35 0:58:00 0:58:25 0:58:49 0:59:14 0:59:39 1:00:04 1:00:29 1:00:54 1:01:19 1:01:43 1:02:08 1:02:33 1:02:58 1:03:23 1:03:48 1:04:13 1:04:37

10K10K 0:54:22 0:54:53 0:55:24 0:55:55 0:56:26 0:56:58 0:57:29 0:58:00 0:58:31 0:59:02 0:59:33 1:00:04 1:00:35 1:01:06 1:01:37 1:02:08 1:02:39 1:03:10 1:03:41 1:04:13 1:04:44 1:05:15 1:05:46 1:06:17 1:06:48 1:07:19 1:07:50 1:08:21 1:08:52 1:09:23 1:09:54 1:10:25 1:10:56 1:11:27 1:11:59 1:12:30 1:13:01 1:13:32 1:14:03 1:14:34 1:15:05 1:15:36 1:16:07 1:16:38 1:17:09 1:17:40 1:18:11 1:18:42 1:19:13 1:19:45 1:20:16 1:20:47

15K15K 1:21:33 1:22:20 1:23:07 1:23:53 1:24:40 1:25:26 1:26:13 1:27:00 1:27:46 1:28:33 1:29:19 1:30:06 1:30:53 1:31:39 1:32:26 1:33:12 1:33:59 1:34:46 1:35:32 1:36:19 1:37:05 1:37:52 1:38:39 1:39:25 1:40:12 1:40:58 1:41:45 1:42:32 1:43:18 1:44:05 1:44:51 1:45:38 1:46:25 1:47:11 1:47:58 1:48:44 1:49:31 1:50:18 1:51:04 1:51:51 1:52:37 1:53:24 1:54:11 1:54:57 1:55:44 1:56:30 1:57:17 1:58:04 1:58:50 1:59:37 2:00:23 2:01:10

10M10M 1:27:30 1:28:20 1:29:10 1:30:00 1:30:50 1:31:40 1:32:30 1:33:20 1:34:10 1:35:00 1:35:50 1:36:40 1:37:30 1:38:20 1:39:10 1:40:00 1:40:50 1:41:40 1:42:30 1:43:20 1:44:10 1:45:00 1:45:50 1:46:40 1:47:30 1:48:20 1:49:10 1:50:00 1:50:50 1:51:40 1:52:30 1:53:20 1:54:10 1:55:00 1:55:50 1:56:40 1:57:30 1:58:20 1:59:10 2:00:00 2:00:50 2:01:40 2:02:30 2:03:20 2:04:10 2:05:00 2:05:50 2:06:40 2:07:30 2:08:20 2:09:10 2:10:00

20K20K 1:48:44 1:49:47 1:50:49 1:51:51 1:52:53 1:53:55 1:54:57 1:55:59 1:57:01 1:58:04 1:59:06 2:00:08 2:01:10 2:02:12 2:03:14 2:04:16 2:05:19 2:06:21 2:07:23 2:08:25 2:09:27 2:10:29 2:11:31 2:12:34 2:13:36 2:14:38 2:15:40 2:16:42 2:17:44 2:18:46 2:19:49 2:20:51 2:21:53 2:22:55 2:23:57 2:24:59 2:26:01 2:27:03 2:28:06 2:29:08 2:30:10 2:31:12 2:32:14 2:33:16 2:34:18 2:35:21 2:36:23 2:37:25 2:38:27 2:39:29 2:40:31 2:41:33

HalfHalf 1:54:42 1:55:48 1:56:54 1:57:59 1:59:05 2:00:10 2:01:16 2:02:21 2:03:27 2:04:32 2:05:38 2:06:43 2:07:49 2:08:55 2:10:00 2:11:06 2:12:11 2:13:17 2:14:22 2:15:28 2:16:33 2:17:39 2:18:44 2:19:50 2:20:56 2:22:01 2:23:07 2:24:12 2:25:18 2:26:23 2:27:29 2:28:34 2:29:40 2:30:45 2:31:51 2:32:57 2:34:02 2:35:08 2:36:13 2:37:19 2:38:24 2:39:30 2:40:35 2:41:41 2:42:46 2:43:52 2:44:58 2:46:03 2:47:09 2:48:14 2:49:20 2:50:25

15M15M 2:11:15 2:12:30 2:13:45 2:15:00 2:16:15 2:17:30 2:18:45 2:20:00 2:21:15 2:22:30 2:23:45 2:25:00 2:26:15 2:27:30 2:28:45 2:30:00 2:31:15 2:32:30 2:33:45 2:35:00 2:36:15 2:37:30 2:38:45 2:40:00 2:41:15 2:42:30 2:43:45 2:45:00 2:46:15 2:47:30 2:48:45 2:50:00 2:51:15 2:52:30 2:53:45 2:55:00 2:56:15 2:57:30 2:58:45 3:00:00 3:01:15 3:02:30 3:03:45 3:05:00 3:06:15 3:07:30 3:08:45 3:10:00 3:11:15 3:12:30 3:13:45 3:15:00

30K30K 2:43:07 2:44:40 2:46:13 2:47:46 2:49:19 2:50:53 2:52:26 2:53:59 2:55:32 2:57:05 2:58:39 3:00:12 3:01:45 3:03:18 3:04:51 3:06:25 3:07:58 3:09:31 3:11:04 3:12:38 3:14:11 3:15:44 3:17:17 3:18:50 3:20:24 3:21:57 3:23:30 3:25:03 3:26:36 3:28:10 3:29:43 3:31:16 3:32:49 3:34:22 3:35:56 3:37:29 3:39:02 3:40:35 3:42:08 3:43:42 3:45:15 3:46:48 3:48:21 3:49:54 3:51:28 3:53:01 3:54:34 3:56:07 3:57:40 3:59:14 4:00:47 4:02:20

20M 20M 2:55:00 2:56:40 2:58:20 3:00:00 3:01:40 3:03:20 3:05:00 3:06:40 3:08:20 3:10:00 3:11:40 3:13:20 3:15:00 3:16:40 3:18:20 3:20:00 3:21:40 3:23:20 3:25:00 3:26:40 3:28:20 3:30:00 3:31:40 3:33:20 3:35:00 3:36:40 3:38:20 3:40:00 3:41:40 3:43:20 3:45:00 3:46:40 3:48:20 3:50:00 3:51:40 3:53:20 3:55:00 3:56:40 3:58:20 4:00:00 4:01:40 4:03:20 4:05:00 4:06:40 4:08:20 4:10:00 4:11:40 4:13:20 4:15:00 4:16:40 4:18:20 4:20:00

Marathon Marathon 3:49:25 3:51:36 3:53:47 3:55:58 3:58:09 4:00:20 4:02:31 4:04:43 4:06:54 4:09:05 4:11:16 4:13:27 4:15:38 4:17:49 4:20:00 4:22:11 4:24:22 4:26:33 4:28:45 4:30:56 4:33:07 4:35:18 4:37:29 4:39:40 4:41:51 4:44:02 4:46:13 4:48:24 4:50:35 4:52:47 4:54:58 4:57:09 4:59:20 5:01:31 5:03:42 5:05:53 5:08:04 5:10:15 5:12:26 5:14:38 5:16:49 5:19:00 5:21:11 5:23:22 5:25:33 5:27:44 5:29:55 5:32:06 5:34:17 5:36:28 5:38:40 5:40:51