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

EVENT GUIDE SEPTEMBER 20-21, 2014

#RNRPHILLY

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.

#rnrphilly | @RunRocknRoll

CONTENTS

DESTINATION PHILADELPHIA

“Must sees” to make your weekend even more memorable

4 SCHEDULE OF EVENTS Preview the happenings for the Expo, Race Day and Finish Line Festival

14 PARKING AND TRANSPORTATION Parking and other race day transportation details

6 COURSE MAPS

20 DESTINATION PHILLY

Check out this year’s epic course!

Check out some great things to do in historic Philadelphia!

8 START LINE MAP

34 RESPECT THE DISTANCE Tips from the RNR Series Medical Director to ensure your best race possible

36 RACE DAY CHECKLIST 48 hour checklist to ensure you are prepared for your big day

Venue diagram for the start line located at Benjamin Franklin Parkway

22 HEADLINER Presented by Travelers Get ready to rock with Rusted Root!

38 RUNNING TRAILS

10 FINISH LINE MAP

24 COURSE BANDS

4 0LEGACY RUNNERS

Venue diagram of the finish line and festival at Eakins Oval in Fairmount Park

Check out who will be rockin’ and rollin’ on course!

We celebrate the runners who have run this event for all 37 years!

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

28 ELITE ATHLETES See some of the world’s best participating in Philly

30 HISTORY OF THE RACE

Warm up on some of Philly’s best paths

44 CHARITIES Charity is the Heart of Rock ‘n’ Roll

Past champions and brief history

WRITERS: Luke Wright, Kevin Buffalino PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bryan Montgomery

september 20-21, 2014

Schedule of Events

PHILADELPHIA SET LIST HEALTH AND FITNESS EXPO

RUNNING FESTIVAL

FINISH LINE FESTIVAL

Pennsylvania Convention Center, Hall E 1101 Arch Street Philadelphia, PA 19107

SATURDAY,SEPT. 20 5K Start Line: Eakins Oval, Fairmount Park 5K Start: 8:00am

Eakins Oval, Fairmount Park 9:00 am – 12:15 pm

September 19th 12:00 am – 7:00 pm

SUNDAY, SEPT. 21 1/2 Marathon Start Line: Benjamin Franklin Parkway, West of 22nd Street 1/2 Marathon Race Start: 8:00am

Saturday, September 20th 9:00 pm – 5:00 pm Expo admission is FREE & open to the public.

The Zone 9:00 am – 10:30 am Awards Ceremony 10:45 am – 11:00 am Rusted Root

Presented by Travelers

11:00 am – 12:15 pm *Timeline is subject to change

RACE RESULTS Official race results will be posted online at competitor.com by 7:00 p.m. EST. 4

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PowerBar® is the Official Energy Bar Partner of the Rock ‘n’ Roll Philadelphia ½ Marathon

ore Ave

Cedar Park

Chestnu t

Lee Cultural Center

Dr ery

Fairmount Park

tg o Mo n

Clark Park

ca ste r

Av e

Spruce Hill

Drexel University

La n

Belmont

East Parkside

Memorial Hall

Fairmount Park

Wynnefield Heights

Mill Creek

Durham Park

Walnut Hill

Walnut St

side

ann Center for Performing Arts

Club

ve yA

Belmont Reservoir

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Sch uylk

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Drexel Univ.

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5 Philadelphia Mus. of Art

ve dA or

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Rittenhouse Square

Logan Square

Fairmount Ave

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Community Rec. Center Ri dg e

Girard College

Ave N College

Fern Hill Park

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North Philadelphia West

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Germantown

Allegheny West

Medical College of Pennsylvania

f tts bo Ab

FINISH

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Ave

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Cloverly Park

Queen Lane Reservoir

KELLY D R

University City

Walnut S t

Chestnut St

La nc as ter Av e

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Ridg e Ave

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Fairmount Park

University of Pennsylvania Spruce

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East Park Reservoir

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Mantua

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Manayunk Park

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Walnut Lane G.C.

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Fairmount Park

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Manayunk

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d oo nw

JFK Plaza

Philadelphia Convention Center

Chinatown

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Thomas Jefferson University

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Spring Ga

Vine St

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ARCH S

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eny Ave

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e Av

Reyburn Park

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e Av rts be

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Washington Square

Callowh ill S

Chestnu t St Independence NHP

Old City

Race St

Franklin Square

Cecil B Moore Ave

Market St

Penn's Landing

676

Fairhill Square

Fairhill

Northern Liberties

North Philadelphia RESTROOMS East GU ENERGYW SSTATION usquehan na Ave COMFORT STATION W Diamo nd St MEDICAL STATION

*GATORADE AT EVERY OTHER STATION

Ave ley

W Alleg heny Ave

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HALF MARATHON COURSE 5K COURSE BAND STAGES WATER +

SUBJECT TO CHANGE

MARKE T ST

The Gallery at Market East

WH un

Hunting Park

W Erie A ve

Schwartz Playground

Ave

St N Broad

SUN. 9/21 // HALF MARATHON W Lehig h Ave SAT. 9/20 // 5K START TIME: 8:00 AM

Cecil B Moore Playground

W Girard

611

1 Fotterall Square

St Luke

Stenton Park

Temple University

611

Nicetown

d St N Broa

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MA RT IN

SB FAL L

KE LL YD R St N 38th

N Broad St

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Corinthian

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SUBJECT TO CHANGE

N 6th St

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RESTROOMS GU ENERGY STATION COMFORT STATION MEDICAL STATION

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*GATORADE AT EVERY OTHER STATION

HALF MARATHON COURSE 5K COURSE BAND STAGES WATER +

N 6th St

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Rid antown Ave

SUN. 9/21 // HALF MARATHON SAT. 9/20 // 5K START TIME: 8:00 AM

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

N 5th St

COURSE NOTES N 8t h S t

Course Map

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Start Line Map 1/2 Marathon N

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VOLUNTEER CHECK IN

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VIP & MEDIA PARKING

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CGI MERCHANDISE

SPONSOR ROW BROOKS VIP TOILETS

CHARITY VILLAGE

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INFORMATION

LOST & FOUND T-SHIRTS & G. BAGS MEDICAL INFO

UPS GEAR CHECK

BASEBALL FIELDS

SOLUTIONS

PRE-PAID PACKET PICK UP

START REFRESHMENT

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PARK TOWERS

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EVENT GUIDE START AREA MAP

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ROCKY STATUE

ART MUSEUM

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Finish Line Map 1/2 Marathon N DR SPRING GAR

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TIP #1 Enjoy the festival and SP your achievement! RING GARDEN ST

VOLUNTEER CHECK IN

SECURE ZONE

FAMILY REUNION

TIP #2 Pick a letter (A-Z) and have your friends/family meet SP you there after the race. RI N

MICH ULTRA BEER GARDEN

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FESTIVAL STAGE

RUNNER EXIT

CGI MERCHANDISE

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SPONSOR ROW

INFORMATION

FAMILY REUNION

CHARITY VILLAGE

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EVENT GUIDE FINISH AREA MAP

ART MUSEUM

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UPS UPS GEAR GEAR CHECK CHECK

LOST & FOUND T-SHIRTS & G. BAGS MEDICAL INFO

Spectator Tips

YOUR ROCK ‘N’ ROLL ENTOURAGE

RUNNER TRACKING COMPLIMENTS OF TRAVELERS

Make sure you stop by the Travelers booth at the Health & Fitness Expo and sign up for Runner Tracking, compliments of Travelers! Get real-time updates of your family and friends sent to your mobile phone via text message!

PLAN YOUR FAMILY REUNION

• Conﬁrm a post-race reunion plan BEFORE the race begins! • Plan to meet in the family reunion 12

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area, where large alphabetical signs will be prominently displayed at the Finish Line Festival. • Pick a letter and make sure that everyone in your party knows to meet you at that letter. • Know the pace of your runner and his or her estimated finishing time.

START/FINISH LINE

The race starts and finishes at Eakins Oval, near the Philadelphia Museum of Art, walking distance from many downtown hotels, public parking garages, train and subway stations. Please refer to the parking

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ALONG THE COURSE

on the Benjamin Franklin Parkway. The runners will also pass Eakins Oval at mile 5 on their way to Kelly Dr. along the Schuylkill River.

Eakins Oval – The start and finish lines are at Eakins Oval, directly in front of the Philadelphia Museum of Art. All of the pre and post race activities will take place at this location. The start line is just east of Eakins Oval and the runners will then head towards Center City

Center City – If you are staying at any of the Center City Hotels, you can view the runners as they head east on Market Street between City Hall (mile 1.2) and 6th Street (mile 1.9). You can also catch them as they run back toward the Parkway on Arch between 5th and 16th. From this area, you are approximately one mile from the finish line.

and transportation document on the website for more information.

If you want to catch your runner and some rockin’ live music, check out these great spectator points:

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.

Race Day Transportation

GETTING TO THE START & FINISH LINE

The race starts and finishes at Eakins Oval, near the Philadelphia Museum of Art, which is within walking distance from many downtown hotels, public parking garages and public transportation options.

PAID PARKING

There are a variety of downtown parking garages that are within walking distance to Eakins Oval. Please refer to the Parking and Transportation document on the website for more information about available downtown public garages.

SEPTA

AMTRAK

Visit septa.org or call (215) 580-7800.

For more detailed information on race day directions and parking, visit the event website www. runrocknroll.competitor. com/philadelphia and click on Event Details.

There are two SEPTA subway lines that will bring you to City Hall, which is located just one mile from the start and finish lines. • The Market/Frankford Line (Blue Line) runs east and west. Take this line to the 15th Street/City Hall stop. • The Broad Street Line (Orange Line) runs north and south. Take this line to the Race/Vine stop or the City Hall stop.

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Amtrak provides extensive train service to Philadelphia’s 30th Street Station located at 30th Street and Market. For schedules and fares, contact Amtrak at (800) 872-7245 or Amtrak.com.

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Rock ‘n’ Roll Running Festival

ROCK ‘N’ ROLL RUNNING FESTIVAL Rock ‘n’ Roll Philadelphia is now more than a one day road race! The Rock ‘n’ Roll Running Festival will include two days of running, high-energy music, post race entertainment and more. Participants who complete the 5K on Saturday and half marathon on Sunday will earn the inaugural Remix Challenge Medal in addition to their Saturday and Sunday finisher medals for a total of three medals!

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SATURDAY, SEPTEMBER 20

Start Time: 8:00 am Start/Finish Lines: Eakins Oval, Fairmount Park Finish Line Festival: Eakins Oval, Fairmount Park

SUNDAY, SEPTEMBER 21

Start Time: 8:00 am Finish Line: Eakins Oval, Fairmount Park Finish Line Festival: Eakins Oval, Fairmount Park Start Line: Benjamin Franklin, West of 22nd Street

rOCK ‘N’ rOLL pHILADeLpHIA ½ mArAtHON

JOIN THE TEAM AND WIN

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Explore Courtesy of

Liberty Bell 6th & Market Streets, nps.gov/inde It’s cracked, but mighty. Independence Hall Chestnut between 5th & 6th Streets, nps.gov/inde Literally where it all began.

THINGS TO DO IN

PHILADELPHIA

Never been to Philly before? Or maybe you’ve been here, but haven’t explored as much as you like. Here are 15 must-sees, must-dos and must-tastes. Of course, you probably can’t tackle this entire list in one weekend, so that just means you’ll have to race back soon. 20

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Independence Visitor Center 6th & Market Streets; Sister Cities Park Visitor Center, 18th Street & Benjamin Franklin Parkway; Fairmount Park Welcome Center, 16th Street & John F. Kennedy Boulevard (Love Park); City Hall Visitor Center, Broad & Market Streets, Room 121, phlvisitorcenter.com Home to Philly trip-planning gods and goddesses.

Benjamin Franklin Museum 314-322 Market Street, nps.gov/inde The place to start your Philly Franklin immersion. Betsy Ross House, 239 Arch Street, historicphiladelphia.org The pint-sized Colonial home of twhe woman credited with sewing the first American ﬂag. Reading Terminal Market 12th & Arch Streets, readingterminalmarket.org Foodie paradise in the form of cheesesteaks, roast pork, soft pretzels, soul food, Amish goodies and more. Love Statue 15th Street & John F. Kennedy Boulevard A photo-opp must—especially with the picturesque Parkway in the background.

Barnes Foundation, 2025 Benjamin Franklin Parkway, barnesfoundation.org Impressive Impressionism—and lots of it. Rocky 26th Street & the Benjamin Franklin Parkway Another Philly legend— this one fictional. Philadelphia Museum of Art 26th Street & the Benjamin Franklin Parkway, philamuseum.org So worth that run up the steps. Boathouse Row Kelly Drive Gorgeous anytime of day, but especially in its glittery nighttime glory.

Italian Market S. 9th Street between Federal & Fitzwater Streets, italianmarketphilly.org International Market is more like it. Geno’s Steaks and Pat’s King of Steaks South 9th Street and Passyunk Avenue, visitphilly.com/cheesesteaks Across-the-street, rival cheesesteak vendors. Enough said. Murals all over town—literally, muralarts.org More than 3,600 and counting. Just look up. Philadelphia Zoo 3400 W. Girard Avenue, philadelphiazoo.org America’s first zoo—and still one of its most innovative.

september 20-21, 2014

Headliner 1

HEADLINER PRESENTED BY:

RUSTED ROOT With eight albums under their belt, over three million records sold worldwide and countless nights on the road, Rusted Root transcends age, generations, cultures and musical styles. The powerhouse ensemble’s sweat-inducing and hypnotic live performances have allowed them to tour alongside Santana, Dave Matthews Band, The Allman Brothers Band, Page/ Plant and The Grateful Dead to name a few. The journey continues with the release of their newest studio album, The Movement.

Rusted Root gained mainstream success with their 1994 album When I Woke. The album eventually went Platinum thanks to their hit single “Send Me On My Way,” which has been used in numerous films and popular culture references since its release. Their newest studio album, The Movement reached backed to their spiritual musical movement and “is a tribute to Rusted Root’s fans.” Celebrate your 13.1 mile accomplishment with friends, family members, fellow participants and Rusted Root at Sunday’s Finish Line Festival! ™

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Course Bands

COURSE BANDS THE BIG UNKLE

The Big Unkle was founded in 2009 by John Henderson, the former bassist of rock fusion power trio The Other Element. TBU is an original instrumental funk/jazz fusion project that has performed in some of Philadelphia’s major music venues, including The Trocadero, JC Dobbs and more. TBU has also earned a reputation for its charity work by performing for local nonprofit, community groups and civic events and marathons that benefit organizations and causes.

EAGLES

The best fans in the world deserve a band that matches their enthusiasm. And at the center of that passion is the most widely recognized band in the Delaware Valley: The Eagles Pep Band. Currently in their 18th season with the team, the Pep Band has energized Philly fans while bringing back the “Fight Song” to the games where it belongs. Now you can bring that level of “NFL Game Time Excitement” and plug it right into your next special event with a live performance by the band that ignites 68,000 strong every home game!! 24

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PHILABUSTER BAND BIO

Philabuster is a Philadelphia cover band which plays a variety of music ranging from oldies to new alternative rock. Formed in 2011, members consist of Pat Salemo (Vocals, Guitar, Keyboard), Brian Burkhard (Vocals, Rhythm Guitar), Brian Green (Bass), Cedric Lourie (Guitar), Jeff Morris (Keyboard, Guitar, Vocals), Matt Glazer (Keyboard, Drums) and Reed Domer-Shank (Drums, Vocals). The band has played at a variety of venues from bars to family friendly events, playing signature cover songs including Chuck Berry’s “Johnny B. Goode” and U2’s “Where the Streets Have No Name.”

DAY 2 BAND-BIO

“Unplugged is not an option” is not just a motto for Day 2. It’s a way of life. Day 2 is a band of five guys with diverse musical backgrounds coming together to play a powerful palette of rock ‘n’ roll, with tunes ranging from 60’s hits by The Surfaris and the Stones to current chart-toppers by the likes of the Foo Fighters and 3 Days Grace.

Race Weekend Entertainment

WEEKEND EVENTS Courtesy of

SEPTEMBER 18-21, 2014

OUTBEAT. The first LGBT jazz festival ever produced in the United States features public discussions and special receptions with the artists to intimate performances and historic concerts. Host venues throughout the city include the William Way LGBT Community Center, the Painted Bride Art Center, Chris’ Jazz Cafe and the Philadelphia Museum of Art. outbeatjazzfest.com

SEPTEMBER 5-21, 2014

FRINGE FESTIVAL. For eighteen days of artistic pleasure, avant-garde performance meets street theater throughout the city. Throughout the city, livearts-fringe.org

THROUGH SEPTEMBER 22, 2014

THE WORLD IS AN APPLE: THE STILL LIFES OF PAUL CÉZANNE. Premiering at the Barnes Foundation, this exhibit charts the thematic and chronological lineup of Cézanne’s still life painting, examining how the painter changed the genre forever. 2025 Benjamin Franklin Parkway, barnesfoundation.org 26

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THROUGH OCTOBER 26, 2014

CHASING DREAMS: BASEBALL AND BECOMING AMERICAN. The National Museum of American Jewish History weaves together the history of American sport, leisure and national identity with the story of Jewish immigration and integration into American life. 101 S. Independence Mall East, nmajh.org

SEPTEMBER 5, 2014-JANUARY 15, 2015

DAVID LYNCH: THE UNIFIED FIELD. The Pennsylvania Academy of the Fine Arts (PAFA) exhibits the paintings and drawings of David Lynch in his first major showing in the United States. Lynch attended PAFA in the 1960s as a painting student and has continued his studio practice as a dedicated visual artist. 118-128 N. Broad Street, pafa.org

SEPTEMBER 19-NOVEMBER 8, 2014

TERROR BEHIND THE WALLS. Thrill-seekers celebrate the Halloween season at Eastern State Penitentiary by visiting this spooky haunted house inside an abandoned prison. 2027 Fairmount Avenue, easternstate.org

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

Elite Athletes

ROCK WITH THE WORLD’S BEST

Bernard Lagat: The two-time Olympic medalist will kick off the Rock ‘n’ Roll Running Festival Philadelphia weekend by competing in the inaugural 5K! Lagat is the American indoor record holder in the 1500m, mile, two mile and 5000 meters and was an 11-time NCAA All-American in cross country and track and field.

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Dathan Ritzenhein The former American Record Holder over 5,000 meters, Ritzenhein placed 13th in the 2012 Olympic Games 10,000 meters, finishing just 15 seconds behind Gold Medalist Mo Farah. Ritzenhein is the 2nd fastest American over half marathon, with a personal best time of 60:00. He was third at this event in 2012 with a time of 1:00:57, which was the fastest time run that year by an American.

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Geoffrey Mutai Mutai comes to Philadelphia having a personal half marathon best of 58:55 and has also run the fastest marathon ever (2:03:02) at the 2011 Boston Marathon. He is also a two-time winner of the New York City Marathon (2011, 2013) and the 2014 NYC Half Marathon.

Cyprian Kotut The Kenyan youngster owns a career half marathon personal best of under one hour (59:59) and finished second at the 2013 Rock ‘n’ Roll Philadelphia Half Marathon. Kotut also was victorious at two high-profile cross-country events on Spanish soil: the 2013 Cross Internacional de Venta de Banos and 2014 Cross Internacional Zornotza.

Bedan Karoki Karoki’s career accomplishments include a half marathon personal best of 59:58 and a win in his debut half marathon at EDP Lisbon this year. He placed fifth in the 10,000m at the 2012 London Olympics and is a three-time winner of the Chiba International Cross Country (2009-2011).

Deena Kastor Kastor holds numerous American records in the marathon, half marathon and other road distances, and also has an Olympic bronze medal to her name from the 2004 Athens Games. Kastor won this race in 2005 and will also be pacing the 8:00 mile at Saturday’s 5K!

Kara Goucher Goucher comes to Philadelphia with a half marathon personal best of 1:06:57 and was a bronze medalist at the 2007 World Championships in Osaka, Japan. She also represented the United States at the 2008 Beijing Olympics and 2012 London Olympics.

Dejen Gebremeskel The 5th fastest man ever over 5,000 meters, Gebremeskel was the Silver Medalist in the 2012 Olympic Games over that distance. He also holds bronze medals for the 5,000 meters at the 2011 World Championships and the 3,000 meters at the 2014 World Indoor Championships. Gebremeskel will be making his half-marathon debut at this year’s Rock ‘n’ Roll Philadelphia Half Marathon and will be one of the serious contenders in the quest to break the world record. september 20-21, 2014

Race History

HISTORY OF THE RACE

The Rock ‘n’ Roll Philadelphia Half Marathon is consistently known as one of the fastest half marathon courses in the world, attracting some of the top elite runners every year. The race joined the Rock ‘n’ Roll Marathon series in 2010 and has since set multiple records, including the United States AllComers record for men and women in 2011. Past male champions include Americans Ryan Hall (2009) and Khalid Khannouchi (1999, 2000). Also included on this list are two time champions Mathew Kisorio (2010, 2011, course record 58:46) and Stanley Biwott (2012, 2013) of Kenya. Women’s champions include New Zealand native Kimberley Smith, who currently holds the women’s course record and US All-Comers record with a time of 1:07:11 (2011), and Deena Kastor (2005), who will be pacing the 5K on Saturday and running the half marathon on Sunday.

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

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

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… 34

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S T A Y

H Y D R A T E D

7 EXCLUSIVE DESIGNS. JUST FOR YOU. the entire collection is AVAILABLE NOW

Rock ‘n’ Roll is a trademark owned by Competitor Group, Inc. Used by FuelBelt under license from Competitor Group, Inc.

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. 36

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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.

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

MOVINGCOMFORT.COM / #MOVINGCOMFORT

Running Trails

HIT THE TRAILS: Courtesy of Those craving a bucolic trip through leafy landscapes and gurgling creeks will find miles and miles of uninterrupted trails and hundreds of acres of leafy parks and preserves in the Philadelphia region. The Schuylkill River Trail is a partially paved, multi-use trail that will total 130 miles when complete. To date, there are about 60 miles, including a 28-mile stretch from Schuylkill Banks in Philadelphia to Mont Clare in Montgomery County that passes through both rural scenery and quaint neighborhoods on its way to Valley Forge National Historical Park and beyond. If that’s still not enough, follow the multi-use Perkiomen Trail that runs the remaining 20 miles to Green Lane Park, one of three Montgomery County parks it connects along with Lower Perkiomen Valley Park, Central Perkiomen Valley Park and Pennypacker Mills. 38

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Official Sporting Goods Retailer

Find Your Stride in All Your Favorite Brands Get 5% Back on Footwear,

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

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Legacy Runners

LEGACY RUNNERS: Congratulations to the following 26 participants who will be participating in this event for the 37th consecutive year in 2014! Howard Bernard Long Beach Township Don Blender Philadelphia Lorraine Cephus Cherry Hill Joshua Chong Lansdale Vincent Cloud Palm Beach Stan Cooper Cherry Hill Michael Davis Beach Haven Nancy English Swarthmore Mary Pat Ezzo Richboro Mark Fite Ivyland Frederick C Fletcher II Devon Bob Fortunato Philadelphia Michael Geiger Medford Gary Gordon Glenside Tina Johnson Winter Garden David Kaslow Berwyn Charles Kelly Vergennes Prince Knight Bradenton Peter Longstreth Philadelphia Dennis Mellish Lansdale Robert Mulhearn Media Gerald Mullen Philadelphia Glenn Tighe Burlington Larry Waldman Newtown George Welsch Barnegat Al Worthington Glenside 40

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NJ PA NJ PA FL NJ NJ PA PA PA PA PA NJ PA FL PA VT FL PA PA PA PA NJ PA NJ PA

You’ve spent years training and eating right.

Fortunately, it only takes 15 minutes to see how much you could

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.

SAVE WITH GEICO.

Get a free quote. 1-800-947-AUTO (2886) or call your local GEICO agent AUTO • HOME • RENTERS • MOTORCYCLE • RV • BOAT • PWC Some discounts, coverages, payment plans and features are not available in all states or in all GEICO companies. See geico.com for more details. GEICO and Affiliates. Washington DC 20076. GEICO Gecko image © 1999-2013. © 2013 GEICO

Race smart. Choose GU.

september 20-21, 2014

Insurance for Active Lifestyles

www.ActiveTransamerica.com

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

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

JOIN THE RACE CREW! 20,000 + PARTICIPANTS = 1,500 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 your friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew! Volunteer opportunities are available Thursday through Sunday of race week; both individuals and groups of all sizes are needed. For more information, visit runrocknroll.competitor.com/philadelphia/ 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 Philadelphia! #RnRRaceCrew

www.teamintraining.org 800.482.TEAM

Photo by Nigel Parry/CPi

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Official Charities

PREFERRED CHARITY PARTNERS Running across the finish line is an amazing personal accomplishment. Give your race even more meaning, by joining a charity training program from one of our Preferred or Official training partners! Make an impact while training with new friends that will last a lifetime.

Access Sports Experiences Team Access Sports Provide multi-dimensional sports experiences; event attendance, interactive clinics and educational seminars bringing opportunities to disadvantaged populations and knowledge to individuals. Website: accesssportsexperiences.org Email: info@accesssportsexerperiences.org Phone: 484-255-9674 American Association for Cancer Research Foundation AACR Runners for Research To prevent and cure cancer by providing financial support for scientific research, education, and communication. Website: aacrfoundation.org Email: aacrfoundationevents@aacr.org Phone: 215-446-6899

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 800-482TEAM today. 44

OFFICIAL CHARITIES

Bringing Hope Home The Hope Squad Bringing Hope Home provides unexpected amazingness to families with cancer in the Greater Philadelphia Area through emotional and financial support. Website: bringinghopehome.org Email: caitlinmahon@bringinghopehome.org Phone: 267-251-4846

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City Year Greater Philadelphia Run for City Year City Year unites diverse young people, ages 17-24, in full-time service to keep students in school and on-track to graduation. Website: cityyear.org/philadelphia Email: acarvajal@cityyear.org Phone: 267-386-7041

Family and Children’s Aid We support Sandy Hook Provide no cost mental health services for teachers, students and families directly impacted by the Sandy Hook tragedy. Website: fcaweb.org Email: Nick.Hoffman@fcaweb.org Phone: 203-205-2633

Colon Cancer Challenge Foundation Team Colon Cancer Challenge Team Colon Cancer Challenge is dedicated to a World Without Colorectal CancerTM). Website: events.coloncancerchallenge.org Email: info@coloncancerchallenge.org Phone: 914-305-6674

Family Lives On Team Tradition Family Lives On and Team Tradition supports the lifelong emotional well-being of children whose mother or father has died. Website: familyliveson.org Email: kbecker@familyliveson.org Phone: 610-458-1690

Dravet Syndrome Foundation DSF RACER Dravet Syndrome Foundation’s mission is to raise research funds and increase awareness of Dravet syndrome and related epilepsies. Website: dravetfoundation.org Email: maryanne.m@dravetfoundation.org Phone: 203-880-9456

Friends of Jaclyn Foundation Team FoJ Pair children battling pediatric brain tumors with college sports teams, teams give children love, support and friendship during the fight Website: friendsofjaclyn.org Email: artie@friendsofjaclyn.org Phone: 410-961-6790

Families of Spinal Muscular Atrophy Team Families of SMA Families of SMA funds and directs the leading SMA research to develop a treatment and cure and provides family support. Website: curesma.org Email: Sarah@fsma.org Phone: 800-886-1762

Girls on the Run Philadelphia SoleMates We inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running. Website: gotrphiladelphia.org Email: gotrphiladelphia@gmail.com Phone: 610-235-6406

Official Charities

HealthLink Medical Center, Inc. Healthy Neighbors through HealthLink HealthLink provides free medical and dental care to working, uninsured adults who don’t qualify for Medicaid but cannot afford healthcare. Website: healthlinkmedical.org Email: rbraemer@healthlinkmedical.org Phone: 267-699-0122

Marfan Foundation Team Victory The Marfan Foundation does everything possible to make sure people with Marfan syndrome and related disorders live longer, fuller lives. Website: marfan.org/get-involved/ fundraising-events/victory Email: kcavanagh@marfan.org Phone: 516-883-8712 ext. 138

IM Able Foundation Get up and move! Our mission is to remove obstacles preventing people affected by disabilities from being physically active. Providing grants and fitness opportunities. Website: imablefoundation.org Email: info@getupandmove.org Phone: 877-595-3505

Melanoma Education Foundation MEF Runner Support Save lives from melanoma by educating high school and middle school students about early self-detection. Website: skincheck.org Email: mef-dfacchetti@charter.net Phone: 718-775-7297

International 22q11.2 Foundation, Inc. 22K for 22q Improving the quality of life for individuals affected by the 22q syndromes through family and professional partnerships. Website: 22q.org Email: info@22q.org Phone: 215-370-6750 Maasai Rising Run for Maasai Rising Maasai RIsing aims to improve the lives of all members of the Maasai Tribe in Kenya and Tanzania. Website: maasai-rising.org Email: info@maasai-rising.org Phone: 215-605-1748

Move for Hunger Team Move for Hunger Join Team Move For Hunger and help us provide meals to families in need across the US. Website: moveforhunger.org Email: emily@moveforhunger.org Phone: 732-832-5025 Multiple Sclerosis Association of America Team MSAA MSAA is a leading resource for the entire MS community, improving lives today through vital services and support. Website: support.mymsaa.org/rr Email: evillecco@mymsaa.org Phone: 800-532-7667

NephCure Nephletes The NephCure Foundation is an organization committed to support research seeking the cause of kidney disease FSGS and Nephrotic Syndrome. Website: nephcure.org Email: nephletes@nephcure.org Phone: 866-637-4287 Organization for Autism Research Run for Autism Join us and choose to be part of a group of committed individuals dedicated to raising funds for autism research. Website: firstgiving.com/oar Email: run@researchautism.org Phone: 703-243-3466 Parent Project Muscular Dystrophy Run For Our sons Run For Our Sons is a fundraising program of Parent Project Muscular Dystrophy, the largest non-profit focused entirely on Duchenne. Website: www.runforoursons.org Email: info@runforoursons.org Phone: 201-250-8440 Preston’s March For Energy We provide specially adaptive bikes to children with special needs Website: prestonsmarch.org Email: deb@prestonsmarch.org Phone: 302-377-3923

Prostate Cancer Foundation Athletes for a Cure Athletes for a Cure raises funds and awareness for the fight against prostate cancer by supporting life-saving research. Website: athletesforacure.org Email: info@athletesforacure.org Phone: 310-570-4700 Racing To Register TEAM RTR TEAM RTR use sport to inspire people to join the National Bone Marrow Donor Registry and fight blood cancers. Website: racingtoregister.com Email: info@racingtoregister.com Phone: 215-292-5575

Relief SOAR SOAR for the Orphans SOAR is a nonprofit organization dedicated to providing humanitarian relief to orphaned Armenians throughout the world. Website: soar-us.org Email: gyacoubian@soar-us.org Phone: 610-213-3452

Sandy Rollman Ovarian Cancer Foundation Team Teal To unite with our community to promote awareness of ovarian cancer and fund research towards a cure. Website: sandyovarian.org Email: info@sandyovarian.org Phone: 610-446-2272 Sephardic Bikur Holim Team SBH Kindness through service–delivered with care, compassion, and a commitment to excellence–to those among us who are struggling and suffering. Website: sbhonline.org Email: charles@sbhonline.org Phone: 718-787-1400 Society for Orphaned Armenian september 20-21, 2014

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