SEPTEMBER 20, 2015 MARATHON | ½ MARATHON | 10K | 5K | 1K
RunRocknRoll.com
#RNRMTL
RunRocknRoll.com 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.
#rnrmtl | @runrocknroll
Contents 8 SCHEDULE OF EVENTS
Preview the happenings for the Expo, Race Day and Finish Line Festival.
10 COURSE MAP
Check out this year’s epic course!
12 START AREA MAP
Venue diagram for the start line of the Marathon and ½ Marathon.
14 FINISH AREA MAP
Venue diagram for the finish line and festival in Parc La Fontaine.
16 SPECTATOR TIPS 26 EAT WELL All the info your family and friends need to cheer you on.
Equip your body with the correct nutrition.
28 TRAINING 18 TRANSPORTATION PHILOSPHY Race day transportation details.
21 COURSE BANDS Meet the bands that will rock you to the finish.
Prepare yourself for race weekend with these tips.
33 OFFICIAL CHARITIES The heart of Rock ‘n’ Roll.
22 LETTER FROM THE GOVERNMENT OF QUEBEC 23 LETTER FROM THE MAYOR
A letter to the participants from the Mayor of Montreal.
WRITERS: Dominique Arsenault and Vanessa Lyssan PHOTOGRAPHERS: Andrew McClanahan, Bruce Buckley, Ian Woo
SEPTEMBER 20, 2015
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Proud partner
of the Montreal Marathon
Schedule of Events
MONTRÉAL SET LIST HEALTH AND FITNESS EXPO
RACE DAY EVENTS
Place Bonaventure 800, rue De La Gauchetière O. Montréal (Québec) H5A 1K6
Race Day Sunday, September 20
Start Lines & Times D Marathon & Half Marathon Friday, September 18 8:30 am 11:00 am to 7:00 pm Jacques-Cartier Bridge D 10KM Saturday, September 19 8:50 am 9:00 am to 5:00 pm Parc Laurier Expo admission is FREE & open to the public.
(Corner Laurier/Brébeuf)
D The Sports Experts
5KM 8:35 am parc Marie-Victorin
(Intersection Rachel/Pie-IX)
D P’tit Marathon 1KM
Tel-jeunes 1:40 pm Parc La Fontaine
(Corner of Roy/du Parc La Fontaine)
Finish Line Parc La Fontaine
FINISH LINE FESTIVAL Parc La Fontaine 8:30 am – 3:00 pm Hedely 12:30 pm Awards Ceremony 12:15 pm *Schedule is subject to change
RACE RESULTS Official race results will be posted online at competitor.com by 10:00 pm EDT 8
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
PRÊTE À MANGER La barre énergétique rassasiante qui vous procure à coup sûr les éléments nutritifs dont vous avez besoin. SANS GLUTEN
10 g
DE PROTÉINES
FACEBOOK.COM/POWERBAR ©2015 POWERBAR | IMAGE AGRANDIE POUR MONTRER LES DÉTAILS
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Médical / Medical
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Départ / Start Marathon & 1/2 Marathon 8h30 / 8:30 a.m.
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Course Map
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 N
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METRO STATION LONGUEUILUNIVERSITÉ DE SHERBROOKE
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TIP #1 For those runners in Corrals 1-10, you must be at the start line by 8:30 am. For those in Corrals 11-20, you must be at the start line by 8:45 am. For those in Corrals 21-28, you must La Rond e be at the start line by 9:05 am de
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
ge Jean-Lesa
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON SCHOOL
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GUESTS & MEDIA
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BLEACHERS
CHARITY VILLAGE
WORLD ROCKER MEDALS
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SECTION STM
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10 x 20
STAFF PARKING
KIOSK
Monument en hommage à Félix Leclerc
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14 MARATHON COURSE
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Finish Line Map Ke
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AVENUE ÉMILE-DUP 20 x 20
100% MORE ACTIVE
WITH THE BUS AND MÉTRO
Spectator Tips
YOUR ROCK ‘N’ ROLL ENTOURAGE
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DO NOT DRIVE!
START LINE
COURSE
FINISH LINE
• There is no official parking near the start area (Jacques Cartier Bridge, Longueuil side) or the finish area (Parc La Fontaine) • Avoid road closures and congestion! Use public transport for a day without hassle. • Visit stm.info to view the métro schedule on race day. • Montreal’s Société de transport (STM) asks that runners who plan to use a CAM card to access the STM network protect it from moisture in a waterproof plastic bag.
Spectators are welcome at the start line. Please note the following information: • All spectators must remain on the Jacques Cartier Bridge sidewalk. • There is no official parking near the start area. • Due to the large number of participants, it may be difficult to see the runners near the start line. Instead, you may consider encouraging participants along the course or at the finish line.
You may use the métro to get to your prefered spot to observe runners throughout the course: 1KM START: Sherbrooke station, Orange Line 5KM START: Pie-IX station, Green Line 10KM START: Laurier station, Orange Line Marathon and Half-Marathon START: Longueuil-Université de Sherbrooke station, Yellow Line
There is no official parking near the finish area. Please allow extra travel time to ensure that you do not miss your runner’s arrival at the finish line. The finish line is located at Parc La Fontaine, which you can conveniently access by métro (exit at Sherbrooke station on the Orange Line).
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
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
Race Day Transportation
GETTING TO THE START & FINISH LINE MARATHON/HALF MARATHON – 8:30 AM
DTo get to the starting line, use the metro and exit at Longueuil - Université de Sherbrooke station (on the yellow line). DUpon exiting the station, signs will direct you to the parking lot P2 of the city of Longueuil where you can deposit your bag (the one received at the Expo-Marathon) into yellow buses identified by your bib number. You’ll get your bag on arrival at La Fontaine Park. After dropping off your bag, you will head to Jacques-cartier bridge and access your corral. You must allow at least a 15 minutes walk to get to the corrals. D To get to the finish line, which is in the La Fontaine Park, use the Metro and exit at Sherbrooke Station.
10KM – 8:50 AM
DLocation: Parc Laurier (Corner of Laurier/Brébeuf) DTake the Metro and exit at Laurier Station. DThen, walk (7 minutes) or take bus #47 18
or #27 and get down at corner of Laurier/ Brebeuf (If you walk: walk eastbound on Laurier street, you will cross Berri, Resther, StHubert streets and a few more). The park is on Laurier street, about 4-5 intersections from the Laurier metro station.
LE 5KM SPORTS EXPERTS – 8:35 AM
DLocation: Marie-Victorin park(Corner of Rachel/Pie-IX) DTake the Metro and exit at Pie-IX Station DThen , walk (2 minutes) or take Bus #185 or #139 and get off at the corner of Rachel/ Pie-IX (If you walk: walk northbound on Pie-IX street . Up the hill is Sherbrooke street, and Rachel is the next intersection)
P’TIT MARATHON 1KM TEL-JEUNES – 1:40 PM DLocation: Parc La Fontaine (Corner of Roy/du Parc La Fontaine) DTake the Metro and exit at Sherbrooke station
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
DThen, walk (approximately 12 minutes) or take Bus #24 or #45 and get down at corner of Roy/du Park La Fontaine (If you walk: walk northbound on Berri street (you will cross Cherrier street, Bousquet street and the next corner is Roy. Turn right on Roy and walk until you reach Parc La Fontaine Avenue ( you will cross St-Hubert, St-Christophe, St-André, de Mentana and then it will be Parc La Fontaine Avenue).
FINISH LINE FOR ALL RACES
DLocation: Parc La Fontaine DTake the Metro and exit at the Sherbrooke station (the arrival area is about 1.5 km from the metro station) . Walk northbound on Berri street , turn right on Cherrier street, and walk until you reach the Parc La Fontaine Avenue . Turn left and walk all along the avenue or walk through the park. The arrival area is at the end of Calixa-Lavallée street (north section) inside the Park.
LOVE YOUR SPORTS BRA ? YOU SHOULD. THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
Get ready to ROCK Montreal! For the 25th Anniversary, we are pleased to present Hedley as the headliner for the Montréal Rock ‘n’ Roll Oasis Marathon & 1/2 Marathon!
Bands on the Course
YOUR ENTERTAINMENT Plenty of acts to discover throughout the run course.. [MARATHON & HALF MARATHON] Artist Midnight Sun Magik Ride Chico band Black Magic Band Amadeus band Dynamicks Belle et Bête Bar Blues Barock Up All Night Kit Katz Melow Groove After Hours Rétro Flash Chats Sauvages Forward Motion SunshineDance Cuban Martinez Band Francis Gallant Black Out RétromaniaLes Classiques
Schedule 7:15 to 9:15 8:33 to 9:45 8:40 to 10:05 8:45 to 10:30 8:50 to 10:50 8:55 to 11:00 9:00 to 11:15 9:05 to 11:45 9:10 to 12:00 9:15 to 12:15 9:20 to 12:25 9:25 to 12:45 7:30 to 8:45/9:35 to 1:15 p.m. 9:36 to 1 p.m. 9:50 to 1:10 p.m. 9:58 to 1:30 p.m. 10:05 to 2 p.m. 8:00 to 9:00/10:09 to 2:10 p.m. 8:35 to 9:10/8:53 to 10:40 /10:17 to 3 p.m. 7:45 to 8:45/9:00 to 10:15/10:24 to 2:50 p.m. 8:48 to 10:48/10:11 to 3:15 p.m.
Course 21km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 21 km/42 km 1 km/21 km/42 km 42 km 42 km 42 km 42 km 10 km/42 km 5 km/10 km/42 km 5 km/10 km/42 km 10 km/42 km
Distance Start 1 km 3 km 5 km 7 km 8 km 9.5 km 12 km 13 km 12 km 16 km 17.6 km Start/20 km 21.7 km/24 km 26.5 km 28.5 km 30.8 km Start/32.2 km Start/35 km /38.5 km Start/37.2 km Start/33 km/40.2 km
SEPTEMBER 20, 2015
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Quebec Letter
Because it welcomes runners from here and everywhere else, Montréal’s Oasis Marathon ranks among the most important sport and family gatherings in North America. Year after year, this event draws more and more running enthusiasts and generates spinoffs for the city, both at the economical level and at the touristic and social level. The gouvernement du Québec thanks the organizers of this competition which, in addition to valuing physical activity and a healthy lifestyle, contributes to the reputation of Montréal and to its position in the global marathon circuit. On your marks, get set, go!
Robert Poëti Ministre des Transports et ministre responsable de la région de Montréal
François Blais Ministre de l’Éducation, de l’Enseignement supérieur et de la Recherche et ministre responsable du Loisir et du Sport
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Mayor Letter
This year marks the 25th edition of the Marathon in Montréal. Congratulations! Over the years, the marathon has carved itself a place of choice in the hearts of Montrealers and the tens of thousands of participants. Runners from all over the world are here to compete. Montréal is now one of the few select cities of the world to hold an international marathon, enhancing our city’s position and reputation on the global stage, for which I am very proud.
“I would like to congratulate all the participants in this event, which brings together young and not-so-young competitors and has been a city highlight for 24 years.”
The Marathon is included in the vision expressed in the city’s first sports and physical activity policy. Remember that a healthy city like Montréal is above all made up of a physically fit community. I think that Montrealers have understood this, and that is why the number of participants in the marathon has increased steadily over the past few years. I would like to thank the volunteers who help make the Rock ‘n’ Roll Montréal Oasis Marathon a success again this year. On the day of the Marathon, the city belongs to the competitors. Enjoy the event! Denis Coderre Mayor of Montréal
SEPTEMBER 20, 2015
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
COME REFUEL AT OUR KIOSK AFTER THE RACE !
MONTRÉAL READY TO PLAY #MTLMOMENTS |
| MTL.org
SEPTEMBER 20, 2015
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Nutrition
EAT WELL TO PERFORM YOUR BEST Regular exercise adapted to your fitness level, combined with a proper diet will help create the best possible conditions for you to complete your running challenge. Below are some nutrition tips to guide you before, during and after the race. THREE DAYS BEFORE THE RACE DThe three days preceding a race are key. Maximize your hydration and your carbohydrate stores to fuel your muscles. DOptimizing your glycogen stores simply means increasing your carbohydrate intake. DFruit: 3 servings/day DMilk products: 2 servings/day DGrain products and starches: 6 to 12 servings/day DAvoid foods that are rich in fat and 26
concentrated sugar, and don’t forget to drink plenty of fluids. THE MORNING OF THE RACE DYou should eat at least 3 hours before the start of the race to ensure for proper digestion. DStart hydrating with one of your regular drinks as soon as you wake up (i.e. water, coffee, tea, herbal tea, milk, etc.). DEat a breakfast containing carbohydraterich foods and sources of protein. DLimit your fat intake. DURING THE RACE DStay hydrated (i.e. water, energy gel or sports drink).
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
IMMEDIATELY AFTER DDrink regularly until your urine runs clear (i.e. water, juice, milk or sports drink). AFTER THE RACE DTo recover, you must replenish your carbohydrate stores and repair your muscle fibre. DEat a good, balanced meal that is rich in carbohydrates, protein and minerals (particularly sodium and potassium). GIVEfortheHEART.org
Karine Lamoureux, RD, Nutritionist ÉPIC Centre (Centre for Preventive Medicine and Physical Activity) Montreal Heart Institute
Nutrition
SEPTEMBER 20, 2015
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Training
GET MOVING! Looking to increase your training motivation?
Six trainers from popular Montreal area fitness centers share their training wisdom:
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CLUB SPORTIF MAA
CYCLIDE
ÉNERGIE CARDIO
www.clubsportifmaa.com
www.cyclide.org
www.energiecardio.com
Dorys Langlois, Running Coach and Kinesiologist “Since the regularity of training is so important for a marathoner (or runner), you have to keep in mind that you almost always feel better after the training session than before!”
André Valiquette, Kinesiologist (FKQ), B.Sc. “Every time you run, don’t focus on the distance ahead of you, but rather how far you’ve already come.”
Jean-Denis Thomson, Kinesiologist, Énergie Cardio Fitness Training Director “Time and distance do not set the runners’ limitations, but the desire to commit, go beyond and persevere.”
ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Training
MANSFIELD CLUB ATHLÉTIQUE
NAUTILUS PLUS
PRO GYM
www.clubmansfield.ca
www.nautilusplus.com
www.progymsergemoreau.com www.danielleaudetentraineurecom
Nick Trainor, Personal Trainer, Level 2 “When your mind starts giving up, start thinking of technical cues to keep you going. In any endurance, or lactic acid type sports, your job is to keep your brain occupied with anything but the pain.”
Karine Larose, M.Sc., Kinesiologist and specialist in fitness motivation, Director of communications and Spokesperson for Nautilus Plus “Performance is related not only to physical strength, but also to mental strength. If you experience a drop in energy when running, take a deep breath, visualize your goal, and a second wind will restore the strength you need to continue.”
Danielle Audet, Personal Trainer and Muscle Toning Specialist “Running is far more than putting one foot in front of the other to get through the kilometres. Running is an achievement that fosters personal excellence: every stride becomes a small victory.” SEPTEMBER 20, 2015
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CROQUANT. CRÉMEUX. NOUVEAU. Le yogourt grec est maintenant croquant. Découvrez une combinaison aussi surprenante que nourrissante de fruits et de graines de tournesol, de citrouille et de lin.
liberte.ca
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Save at the Oasis Rock’n’ Roll Montreal Marathon!
PPOWERED PO OWE OW WER ERE RED ED TTHE HHEE PPE EEL EE EL BY TH PEEL
10% off car rentals 15% off truck rentals
YOUR
Official Banana Sponsor
*Models shown are for illustrative purposes only. Valid at participating Via Route branches until October 1st, 2016. May not be combined with other offer or promotion. Some conditions apply. This offer may be modified without notice
SEPTEMBER 20, 2015
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TOUS ENSEMBLE, ON S’ENTRAÎNE POUR VAINCRE LE CANCER! Donnez le meilleur de vous-même et profitez d’un accès garanti aux marathons populaires déjà complets.
APPELEZ-NOUS SANS TARDER:
teamintraining.ca 514-875-1000
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ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF-MARATHON
Official Charities THE ROCK ‘N’ ROLL OASIS MONTRÉAL MARATHON AND HALF MARATHON IS PROUD TO SUPPORT TEL-JEUNES SINCE 2002.
PARTICIPATING CHARITABLE WORKS
Created respectively in 1981 and 1991, LigneParents and Tel-jeunes are free and confidential intervention services. They are available at any time by professional speakers to all young people and parents of Quebec. Established in 2010, Tel-jeunes Foundation’s mission is to financially support the Tel-jeunes and LigneParents services to ensure sustainability. Children should never feel lonely.
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Official Sponsors
RunRocknRoll.com
OASIS ROCK ‘N’ ROLL MONTREAL MARATHON AND HALF MARATHON
#RNRMTL