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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.


30 Respect the Distance

6 Schedule of Events

32 Race Day Checklist

8 Course Map

34 Local Running Spots

10 Start Line Map

38 Race Crew

12 Finish Line Map

40 Official Charities

14 Spectator Tips

43 Official Sponsors

16 Parking & Transportation Information 20 Destination: Washington, D.C. 22 Headliner Information 24 Bands Along the Course 26 Race Weekend Entertainment

GRAPHIC DESIGN & LAYOUT: Joel M. Young

EVENT GUIDE TABLE OF CONTENTS

4 CareFirst Welcome Letter

PHOTOGRAPHERS: Lester Cacho, Victah Sailor, Ryan Bethke, Washington D.C. CVB WRITERS: Erica Wood, Nicole Christenson

3


EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

4

WELCOME RACERS The CareFirst BlueCross BlueShield family of health care plans.

CareFirst BlueCross BlueShield (CareFirst) is pleased to once again be the title sponsor of the Rock ‘n’ Roll Half Marathon. This great event, with its spectacular course winding past some of the nation’s most recognized sights, is one of the best in the country. As a not-for-profit organization and the region’s largest health insurer, CareFirst is dedicated to supporting programs that have a positive impact on the health of residents who live in our Maryland, Washington, D.C. and Northern Virginia service area. In 2013, CareFirst contributed nearly $57 million and more than 10,000 volunteer hours to nonprofit organizations, health care programs and charitable events that addressed the health care needs in our region. Our commitment to making the communities we serve better, healthier places to live has never been stronger. CareFirst would like to acknowledge the sponsors and organizers for bringing this great event to Washington, D.C. Good luck to all the runners who have put their time and effort into this healthy competition.

Chet Burrell President and CEO CareFirst BlueCross BlueShield


EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

THERE FOR YOU THEN. HERE FOR YOU NOW. CareFirst BlueCross BlueShield was there for you growing up. And we’re here for you now. If you’re choosing a new health plan, count on the network of doctors, the caring service and the strength you already know so well. ChooseCareFirst.com

Ashlee: Age 8

An independent licensee of the Blue Cross and Blue Shield Association.

Ashlee: Age 24

5


EVENT GUIDE SCHEDULE OF EVENTS 6

Race Day Events Saturday, March 15 Marathon & Half Marathon Health & Fitness Expo D.C. Armory* 2001 E. Capitol Street, S.E. Washington D.C.

Start: 7:30 am Start Line: Constitution Ave. Northwest at 14 St. Northwest

5K

7:30 am RFK Stadium Lot 7

Expo admission is FREE and open to the public.

Start: Start Line:

Thursday, March 13

Finish Line Festival**

Health & Fitness Expo 12:00 pm to 7:00 pm

Armory/RFK Stadium Lot 7 Opening Act 8:45 am - 10:15 am Awards

10:30 am - 10:45 am

Friday, March 14

The Head and 10:45 am – 12:00 pm the Heat

Health & Fitness Expo

Closing Act

12:30 pm - 1:30 pm

**Scheduled times are subject to change

10:00 am to 7:00 pm *Because this is a government facility all attendees will be required to pass through security to gain access into the building. Please plan for the delay accordingly.

Race Results Official race results will be posted online at runrocknroll.com by 7:00 pm Pacific Time.


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

7


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EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

There’s a coach in every watch. Meet the GPS running watches with coaching features so dialed-in, they might know your abilities better than you do. To learn more, visit Garmin.com/ForerunnerCoach

©2013 Garmin Ltd. or its subsidiaries

Forerunner 220 | 620 ®

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1401 Pennsylvania Ave NW INFORMATION

FEDERAL TRIANGLE METRO STATION ENTRANCE & EXIT

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Library

9th St NW

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Ronald Reagan Building & International Trade Center

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The Old Post Office

SOLUTIONS & PACKET PICK UP

14th St NW

Internal Revenue Service Building EPA Building West

Andrew W Mellon Auditorium

BROOKS VIP TOILETS

EPA Building East

Depatment of Justice

START

VOLUNTEER CHECK IN

E

CLOTHES PIN

Constitution Ave NW

1

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9 10 11 12 13 14 15 16

17 18 19 20 21 22 23 24 25 CORRAL CROSSING

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START REFRESHMENTS

26 27 28 29 30 31

CORRAL CROSSING

National Museum of Natural History

UPS GEAR CHECK

Constitution Ave NW

9th St NW

National Museum of American History

12th St NW

14th St NW

EVENT GUIDE 2014 START LINE MAP 10

N

US Post Office

VIP located in the Willard Intercontinental Hotel

Madison Dr NW


EVENT GUIDE

©2014 Brooks Sports, Inc.

brooksrunning.com/transcend

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

Go beyond the edge of comfort with the Brooks Transcend, a self-tuning trainer that smartly adapts its cushioning to your every step, creating your ultimate run. This is the next revolution of comfort. This is Brooks Transcend.

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LOT 4

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SECURE ZONE

FAMILY REUNION

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FAMILY REUNION

BEER GARDEN

FINISH FESTIVAL STAGE

LOT 7

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LOT 7 RUNNER EXIT

MERCHANDISE

MAIN MEDICAL CENTER

INFORMATION AN

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ANACOSTIA RIVER UPS GEAR PICK UP


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

13


EVENT GUIDE SPECTATOR TIPS 14

Start Line 14th St & Constitution Ave NW Metro Station: Federal Triangle or Smithsonian (Orange Line & Blue Line)

Track Your Runner Interested in tracking a friend or family member as he or she rocks our course? You’ll get text message updates sent directly to your phone, allowing you to easily track your runner’s progress throughout the day. Register for the Runner Tracking text messaging service at competitorwireless.com

Viewing Locations Mile 1 – CVS Pharmacy 2125 E St NW Metro Station: Foggy Bottom (Orange Line & Blue Lines) Mile 5 – Dumbarton Bridge / Q St NW 23rd and Q St NW

With 25,000 finishers expected, it is important to discuss a post-race reunion plan with your runner before the race. Designated alphabetical signs will be posted in the Family Reunion area. Pick a letter and make sure everyone in your party knows to meet at that letter. Finish Line Festival: 8:00 am to 2:00 pm in RFK Stadium Lot 7.

Metro Station: Anacostia (Green Line) Mile 24.5 – Randle Circle Metro Station: Benning Road (Blue Line)

Metro Station: Dupont Circle (Red Line) Mile 6.2 (10k) – Open City Coffee House 2331 Calvert St. NW Metro Station: Woodley Park-Zoo (Red Line)

Plan Your Reunion

Mile 22 –Anacostia Park Minnesota Avenue between Pennsylvania Avenue and East Capitol Street SE

Mile 8 – Bison Bend Howard University: 5th St. & Harvard St, NW Metro Station: Columbia Heights (Yellow & Green Lines) Mile 9.5 – North Capitol North Capitol Street at R Street NW Metro Station: New York Ave/Florida Ave/ Gallaudet University (Red Line)

Finish Line: RFK Stadium - Lot 7 Metro Station: Stadium / Armory (Orange Line & Blue Lines)

Watch your loved ones cross the finish line and reunite with them in our Family Reunion Area.

For more info and Directions, please visit: runrocknroll.competitor.com/USA - and click on event details.


EVENT GUIDE

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.

©2014 Maui Jim, Inc. Style shown: Maile.

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

Sunlight is a natural resource we run out of once a day.

15


EVENT GUIDE PARKING 16

RACE WEEKEND

> Transportation Guide Race Start Time: 7:30 am Marathon & 1/2 Start Line: Constitution Ave NW at 14th St. NW Finish Line & Finish Line Festival: RFK Stadium Lot 7 BEST BET - RIDE THE METRO

DRIVING DIRECTIONS

LIMITED PARKING AVAILABLE

Start: Take the Metro to Federal Triangle or Smithsonian station (Blue/Orange Line)

If Metro Rail is not your best option to get to and from the start / finish line based on the adjusted Metro rail opening, please visit www.runrocknroll.competitor.com/ usa/event-details then click on “Transportation� for a list of suggested parking garage suggestions and driving directions to the start. Please note: Parking at the finish is only available to those who pre-purchase the Premium Parking Pass for $20. Visit the website for further details.

Parking at the Finish Line is limited this year and a parking pass must be purchased in advance - parking will not be for sale on race day. Those wishing to park at the finish line will need to purchase a Premium Parking Pass for $20. Note: Parking pass must be pre- purchased online and picked up at the Expo on Thursday or Friday. (Not available for purchase on race day. No exceptions.)

Finish: Take the Metro to the Stadium/ Armory station (Blue/Orange Line) We encourage runners to utilize the Metro for transportation to the start line to help resolve downtown traffic congestion. The Metro will begin operating at 5:00AM on race day. Ride the Metro to the Federal Triangle or Smithsonian station on the Blue and Orange Lines, a short walk to the Start Line Village along Constitution Ave NW between 14th St. NW and 9th St. NW. At the end of the race, take the Stadium/Armory Metro at the finish line back to where you need to go.

Race Day Tip Plan ahead and arrive early to stay stress free. Allow yourself plenty of time on race morning to get to the start line knowing that 25,000 other runners are headed to the same place.

For full details and recommended parking locations please visit: www.runrocknroll.competitor.com/USA /event-details


EVENT GUIDE

Insurance for Active Lifestyles

www.ActiveTransamerica.com

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

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

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

TFL024

17


EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

JOIN THE TEAM AND WIN

20+ Studies Support the Benefits of Chocolate Milk for Post Exercise Recovery. Lowfat Chocolate Milk:

18

Is a natural source of high-quality protein to build lean muscle

Has the right mix of protein and carbs scientifically shown to refuel exhausted muscles and help return to peak potential

Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat.


To learn more about American Military University, visit www.RunAMU.com.

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

We are proud to sponsor a Military Mile in honor of military runners and their families. Join AMU at mile 7-8 as we support our heroes.

EVENT GUIDE

OUR ATHLETES DON’T PLAY GAMES.

Image Courtesy of the DoD. We want you to make an informed decision about the university that’s right for you. For more about the graduation rate and median debt of students who completed each program, as well as other important information—visit www.APUS.edu/disclosure.

19


EVENT GUIDE DESTINATION WASHINGTON D.C.

20

Must-See (Hidden) DC There’s the Washington, D.C., you see in the movies, full of awe-inspiring monuments and memorials. And then there’s the Washington, D.C., that only the locals are lucky enough to know. Go beyond the worldfamous attractions and you’ll find some wonderful hidden gems. Check out our list of top 10 unique D.C. experiences.

Washington d.c.


2.

Sit in the lap of Einstein. This famous statue, tucked away on Constitution Avenue by the National Academy of Sciences building, pays homage to one of the world’s most important scientists.

3.

Play with the butterflies at the National Museum of Natural History’s Butterfly Pavilion.

4.

Have a picnic by the National Capitol Columns at the National Arboretum. The Corinthian columns originally stood at the Capitol but were replaced when it was realized they couldn’t support the weight of the Capitol Dome.

5.

Visit the National Cathedral and look for the Darth Vader gargoyle (along with many others) perched on the structure.

6.

Due in part to the large Ethiopian community, D.C. has some of the best Ethiopian cuisine in the country. Try any number of restaurants in the Adams Morgan neighborhood.

7.

Take your picture underneath the colorful Friendship Arch, a traditional Chinese gate, in D.C.’s Chinatown. It is the largest single-span archway in the world.

8.

Ride a horse or visit the planetarium at Rock Creek Park. The 2,800-acre park is D.C.’s answer to New York’s Central Park.

9.

Snap a postcard worthy picture in front of the White House. You may even spot the First Dog out for a walk!

10. After 26.2 miles, a treat is in order. Get in line for the famous sweets at Georgetown Cupcake.

DESTINATION WASHINGTON D.C.

Get a sweeping view of the famous D.C. skyline with a ride to the top of the clock tower at the Old Post Office Pavilion. National Park Service Rangers offer free tours every day to get an even more in-depth angle on the Nation’s Capital.

EVENT GUIDE

1.

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EVENT GUIDE HEADLINER CONCERT 22

The Head and The Heart It wasn’t that long ago that the members of Seattle’s The Head and the Heart were getting acquainted with another at the local pub Conor Byrne, strumming their acoustic guitars, stomping their feet and singing in harmony as they attempted to attract the attention of customers. That unbridled energy informed their earliest original material, which was honed in local performances before eventually being captured on the band’s 2011 debut album for hometown label Sub Pop. Then, something unexpected happened. That music began to reach audiences all

over the United States and the rest of the world, and The Head and the Heart went from playing open mic nights to selling out headlining shows in prestigious venues. The album became one of Sub Pop’s best-selling debut releases in years. And slowly but surely, ideas began to form for the band’s second album, imbued with the experiences of traveling the world and cultivating a listenership with a deep connection to the music. “There is a certain level of confidence gained from having such an amazing fan base,” says group member Jonathan Russell. “You start to trust yourself more. When we were busking, we were filling so much space to keep the listener from walking away. Now we are in a very different situation.” Adds group member Josiah Johnson,

“We wanted to write songs that felt bigger, and didn’t need to be so frantic. I think for the most part we wanted to record an album that sounds like the way we play now. Indeed, The Head and the Heart’s new release, Let’s Be Still, is a snapshot of a band that didn’t exist just four short years ago. Virginia native Russell and California transplant Johnson formed the core songwriting partnership, which was rounded out by drummer Tyler Williams, keyboardist Kenny Hensley, vocalist/violinist Charity Rose Thielen and bassist Chris Zasche, who’d met Russell and Johnson while tending bar at an open mic they frequented. The nascent group dove headfirst into writing, recording and performing, and even moved into the

same house to ensure that inspiration could strike at any moment. With Let’s Be Still ready for release, The Head and the Heart is eager to return to the road to further hone the musical bond its members formed in such whirlwind fashion. “When I think about the two records together, the first one feels like we all wanted to fulfill this dream we’d had about playing music, meeting people and traveling around,” says Williams. “This one feels like the consequences of doing that — what relationships did you ruin? What other things did you miss? You always think it will all be perfect once you just do ‘this.’ And that’s not always the case.”

Headliner Concert Featuring

The Head and The Heart

You’ve rocked to the beat of live bands along your 26.2 or 13.1-mile journey—now celebrate your post-race accomplishment with family and friends immediately after the race with this rockin’ live headliner concert featuring The Head and The Heart!


EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

©2013 Anheuser-Busch, Inc., Michelob Ultra® Light Beer, St. Louis, MO • 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.

23


EVENT GUIDE BANDS ON THE COURSE 24

BANDS COURSE ON THE

Honest Halowayy

Honest Haloway is a band created by D.C.-based songwriter Tim Kratzer; whose unique and provocative sound was developed years before the inception of the first EP, The Towns. The feel of the music evokes a fast paced night filled with reverie and intrigue. The songs quickly unravel to showcase Kratzer’s haunting vocals, fused with layers of synth textures and nostalgic melodies. His muted tones gradually build and evolve into memorable intervals, creating visceral tracks that retain an ethereal, moody and, at times, a seductive atmosphere. It’s bedroom indie electronica at its prime.

Redline Addictiony Redline Addiction continues to build on its regional following by playing various shows inrecognized venues throughout the East Coast, including DC/Baltimore area venues like the 9:30Club, Ram’s Head Live, The State Theatre, Rock n Roll Hotel, DC9, IOTA and Jammin Java. The band is now growing on a global level thanks to its social media presence. Redline Addiction also has played the Baltimore Music Conference, The Rock ‘n’ Roll Marathon Series and ShamrockFest (three years in a row), and has headlined a variety of charity events, including DC United’s “It Takes More” Concert Series and the Washington Humane Society’s Dog Walk.

Fast Eddie & The Slowpokes y Fast Eddie & The Slowpokes have performed throughout the DC – Maryland- Virginia region, from Senate Caucus rooms to festivals to roadhouses. They have shared the stage with Victor Wainwright (2013 Pinetop Perkins Award Winner) and The Nighthawks. They won the 2012 DC Blues Society Battle of the Bands and represented the DC Blues Society at 2013 The International Blues Challenge in Memphis!


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

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EVENT GUIDE WEEKEND ENTERTAINMENT 26

Spend an Unforgettable Weekend in DC

Want more than race-day entertainment? Check out the great sporting events, concerts and more taking place in Washington, D.C. over race weekend! SHOW YOUR BIB We want you to enjoy our world-class restaurants attractions & performing arts. To participate, simply show your Rock ‘n’ Roll race bib at any of our participating partners to receive VIP treatment & exclusive discounts. For more info visit washington.org/syb

Thursday, March 13

Saturday, March 15

Paul Simon & String on Stage Together 8:00 pm • Verizon Center Tickets available at ticketmaster.com

Harlem Globetrotters 1:00 pm • Verizon Center Tickets available at ticketmaster.com

Friday, March 14 Washington Capitals vs. Vancouver Canucks 7:00 pm • Verizon Center Discounted Tickets available at runrocknroll.com

Washington Wizards vs. Brooklyn Nets 7:00 pm • Verizon Center Discounted Tickets available at runrocknroll.com

Sunday, March 16 Washington Capitals vs. Toronto Maple Leafs 7:00 pm • Verizon Center Tickets available at ticketmaster.com

*Please check attraction hours and admissions*


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

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

© 2013 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.

viP Marathon PacK aG e

EVENT GUIDE

S av e yo u r a d r e n a l i n e for the race

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EVENT GUIDE ROCK ‘N’ ROLL 5K USA™ 28

Experience Rock ‘n’ Roll Fun with a Shorter Run! For the first time, Rock ‘n’ Roll USA will give participants a taste of what the Rock ‘n’ Roll USA Marathon and Half-Marathon is all about, without the commitment of running a marathon or half marathon.

SCHEDULE DATE: Saturday, March 15

This timed 5k fun run gives everyone a chance to be a part of the Rock ‘n’ Roll USA fun. Run the vibrant streets of Washington, D.C. experiencing all the excitement of 26.2 miles in a 5k distance. Setting the pace for the marathon and half marathon, participants will start and finish at RFK Stadium

START LOCATION: RFK Stadium Lot 7* FINISH LOCATION: RFK Stadium Lot 7* *Please note, the 5k start line is in a different location than the half and full marathon.

START TIME: 7:30 am This is a timed event!

5k participants will celebrate their run at the finish line festival and post race concert with Head and the Heart at RFK Stadium!


Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

Push Your Performance With Your Favorite Brands

EVENT GUIDE

Official Sporting Goods Retailer

Get 5% Back on Footwear,

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

sportsauthority.com

29


EVENT GUIDE RESPECT THE DISTANCE 30

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.

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

1 2 3 4

TRAIN

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.

HYDRATE

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 For more information on hydration strategies, please visit our website..

SALT

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.

PLEASE

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, please 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…


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

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EVENT GUIDE RACE DAY CHECKLIST 32

21:00-10:00 – Keep carbo-loading

Maintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.

20:00 – Get your gear together

Take some time to get all of your gear together; create a race gear checklist that you use for every race.

18:00 – Plan for race morning -By Matt Fittzgerald 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.

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.

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.


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

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EVENT GUIDE LOCAL RUNNING SPOTS 34

Take a tour of WASHINGTON DC

on foot during your warm-up or cooldown for saturday’s race!

Run Like a Local

If your sights are set on seeing all the Nation’s Capital has to offer, there is no better way than on foot. Take a detour off of Saturday’s course to see some of the sights that make D.C. such an attractive and thriving running community.

Monuments & National Mall

Rock Creek Park

Steeped in history and revered by all, the miles surrounding the National Mall are a must see for any runner. In a short run, you can see the White House, the Capitol and all the monuments. Traveler tip: Run straight from your hotel to and around the monuments and then take the Metro back to the hotel.

Another paved bike path is the Rock Creek and Potomac Parkway, which runs past Dupont Circle, through the National Zoo, and onward. Much of it is shaded and offers a much needed escape from a mostly urban city. May be a great bet for a Sunday run!

Mount Vernon Trail

A flat, crushed gravel path that runs for more than 100 miles to the northwest, well into Maryland. Every mile is marked, which is great for getting splits on your runs or deciding when to turn around. Both trails lead straight into the heart of Georgetown, which offers an abundance of dining options!

Located just across the river from downtown Washington, D.C., is a multi-use recreation trail. Nearly 18 miles long and right along the Potomac River, this flat and easy to find trail offers breathtaking views of the river and all of the D.C. monuments.

C&O Canal/Capital Crescent


You’ve spent years training and eating right.

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

SAVE WITH GEICO.

Get a free quote. 1-800-947-AUTO (2886) or call your local GEICO agent

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

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.

EVENT GUIDE

Go ahead, be picky.

AUTO • HOME • RENTERS • MOTORCYCLE • RV • BOAT • PWC

Race smart. Choose GU.

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

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EVENT GUIDE Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

36

WIN A TRIP TO DUBLIN 4 AUGUST 2014

*Promotion ends 31 March 2014

Enter promotion here:

rocknrolldublin.com


EVENT GUIDE

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

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EVENT GUIDE RACE CREW

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.

Join the Race Crew 25,000 Participants = 1,500 Volunteers Needed 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 run Wednesday through Saturday of race week; both individuals and Jaime and Jeff Freedman TNT Participants and Corporate Team Captains

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Photo by Nigel Parry/CPi

www.teamintraining.org 800.482.TEAM

groups of all sizes are needed. For more information, stop by Volunteer Check-In for information on available shifts. Spread the word and help us rock Washington D.C.!


Run your next race as a St. Jude Hero and raise funds to support the St. Jude Children’s Research Hospital®.

Bradlee

at age 3 anaplastic ependymoma

Run for a

reason

®

Rock ‘n’ Roll USA Marathon & CareFirst Rock ‘n’ Roll USA ½ Marathon March 15, 2014

lifesaving work at

EVENT GUIDE

S T. J UDE HE ROES

find out how you can become a Hero at

heroes.stjude.org © 2013 ALSAC/St. Jude Children’s Research Hospital (14953)

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EVENT GUIDE Preferred Charity Partners

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

Imagine a race where hope marks the finish line. Make it a reality when you run as a St. Jude Hero to support the lifesaving work at St. Jude Children’s Research Hospital®. St. Jude has changed the way the world treats childhood cancer and other deadly diseases. Children from all 50 states and from around the world have come through the doors of St. Jude for treatment, and thousands more around the world have benefited from our research. And no family ever pays St. Jude for anything. As a St. Jude Hero, you’ll cross the finish line knowing that you truly Run for a Reason.

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


– Team Diabetes More Info: Visit diabetes.org/rocknrolldc Email ktwain@diabetes.org Call 410-265-0075 ext 4678

The Michael J. Fox Foundation – Team Fox

Physicians Committee for Responsible Medicine – VegRun More Info: Visit vegrun.org Email info@pcrm.org Call 202-686-2210

National MS Society – National Capital Chapter More Info: Visit RunMSDC.org Email RunMSDC@nmss.org 202-375-5639 Call

American Institute for Cancer Research – Team AICR More Info: Visit aicr.org Email s.bonar@aicr.org Call 202-328-7226

Move for Hunger

More Info: Visit moveforhunger.org/run Email emily@moveforhunger.org Call 732-832-5025

My Brighter Tomorrow

More Info: Visit mybrightertomorrow.org MyBrighterTomorrow@aol.com Email Call 510-915-1539

Organization for Autism Research – RUN FOR AUTISM More Info: Visit researchautism.org Email run@researchautism.org Call 703-243-9710

America’s Future Workforce – America’s Future Workforce More Info: Visit americasfutureworkforce.org Email info@americasfutureworkforce.org Call 703-224-4449

Back on My Feet Washington DC – BoMF DC FundRacing Team More Info: Visit dc.backonmyfeet.org Email jackie@backonmyfeet.org Call 215-350-4198

Colon Cancer Challenge Foundation – Team Colon Cancer Challenge More Info: Visit events.coloncancerchallenge.org Email info@coloncancerchallenge.org Call 914-305-6674

EduCorps – EduCorps Smart Striders

Only Make Believe – Only Make Believe More Info: onlymakebelieve.org Visit Email taldridge@onlymakebelieve.org Call 202.299.0855

More Info: educorpsonline.org/who-we-are/ Visit Call 703-819-4569

Endure to Cure Pediatric Cancer Foundation

ProjectAccept.org – Walk for H More Info: Visit projectaccept.org Email info@projectaccept.org Call 540-533-4599

– Team Endure to Cure More Info: Visit enduretocure.org Email info@enduretocure.org Call 866-400-2121

FOCOS (Foundation of Orthopedics and Complex Spine) – Team FOCOS

More Info: Visit orthofocos.org Email yff@orthofocos.org Call 212-308-7731

Joanna M. Nicolay Melanoma Foundation Team Win-The-Fight More Info: Visit melanomaresource.org Email tupshaw@melanomaresource.org Call 410-857-4890

Melanoma Education Foundation – MEF Runner Support More Info: Visit skincheck.org Email mef-dfacchetti@charter.net Call 718-775-7297

Move This World – Run This World More Info: Viist movethisworld.org Email klam@movethisworld.org Call 571-882-9286

Red Circle Foundation – Team Red Circle

More Info: Visit redcirclefoundation.org Email socialmedia@redcirclefoundation.org Call 805-258-2441

Save the Children – Team Save the Children –

More Info: Visit savethechildren.org Email kbandak@savechildren.org Call 203-568-4224

Silent Heroes Foundation – Team RunWild!

More Info: Visit thesilentheroes.org Email adams@thesilentheroes.org Call 706-761-3793

Team Rubicon – TR Training

More Info: Visit teamrubiconusa.org/ Email borisov@teamrubiconusa.org Call 310-338-1149

Official Charity Partners

More Info: Visit teamfox.org Emai athletes@michaeljfox.org Call 800-708-7644

Girls on the Run – DC SoleMates More Info: gotrdc.org Visit Email kristen@gotrdc.org Call 443-223-3356

EVENT GUIDE

American Diabetes Association

Three Birds – Run for Green Schools More Info: Visit threebirds.org Email info@threebirds.org Call 571-334-7412

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EVENT GUIDE HEAVY MEDALS

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2014 Rock ‘n’ Roll USA Event Guide