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September 1, 2013

OFFICI AL

EVENT GUIDE


Welcome to the one 1/2 mar athon you won’t want to end. A r ace 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 celebr ation.


Mayors Letter Schedule of events Course Map Start Area Map Finish Area Map Pace Chart Spectator Tips Parking and Transportation Destination: Virginia Beach headliner Course Bands Race Weekend Entertainment Relay Race + Race Crew Mini Marathon

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Respect the Distance Race Day Checklist Local Trails official Charities official Sponsors

SEPT. 1, 2013 GRapHic DesiGn & laYoUt: Joel M. Young

EVENT GUIDE TABLE OF CONTENTS

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pHotoGRapHeRs: Ryan Bethke, Donn Jones, Paul Nestor, George Walker WRiteRs: Bethany Dominick, Michael Paul

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EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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City of Virginia Beach Dear Runners and Friends, On behalf of the residents and businesses of the City of Virginia Beach, welcome to our wonderful seaside city and the Thirteenth Annual Rock ‘n’ Roll Virginia Beach™ Half Marathon. We are absolutely thrilled to host America’s premier half marathon and to be a partner in such a world-class sporting event. As a host city with the slogan “Virginia Beach – Live the Life,” we can truly understand and appreciate an event such as Rock ‘n’ Roll Virginia Beach. Live bands at every mile, 10 cheerleading squads along the course and Third Eye Blind headliner concert on the beach – what fun! My hat and heart go out to all the runners and walkers participating in this event. I especially want to salute those outstanding individuals who are raising funds through one of the event’s official charity training programs – St. Jude Children’s Research Hospital, Paralyzed Veterans of America, Hope for the Warriors®, RUNWATER, Virginia Association of Nurse Anesthetists, The Hall Steps Foundation, The Mission Continues, America’s Future Workforce and to the many others who are raising awareness and important funds for patients and their families. We hope that you will find the time to enjoy the Verizon Wireless American Music Festival and many other activities and attractions that Virginia Beach has to offer this Labor Day weekend. Enjoy your stay and please come back again. Sincerely,

William D. Sessoms, Jr. Mayor


EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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EVENT GUIDE SCHEDULE OF EVENTS 6

Race Day Events Sunday, September 1 Start line:

Virginia Beach Convention Center 1000 19th Street, Virginia Beach, VA

Race Start

Wheelchair Invitational 6:50 am Half Marathon, Relay & Mini Marathon 7:00 am

Health & Fitness Expo

Finish Line Festival:

Virginia Beach Convention Center Boardwalk at 17th Street 7:30 am to 1:00 pm 1000 19th Street Virginia Beach, VA Expo admission is FREE and open to the public.

Friday, August 30

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

Saturday, August 31 Health & Fitness Expo 9:00 am to 5:00 pm

Post-Race Concert*

5th Street Stage Show 7:00 pm / Doors Open 6:00 pm* Opening Act: Robert Randolph & The Family Band 8 pm - 9 pm: Awards Ceremony Headliner: Third Eye Blind *Scheduled times are subject to change

Race Results

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


Mother nature can’t stop a community of inspired runners. Map, rate, share and chat about runs with people as awesome as you.

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Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE

THE POWER OF POSITIVE GROUPING CONQUERS ELEMENTS.

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O U T

M O V I N G

T H E

T O U R

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roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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K E E P

EVENT GUIDE

C H E C K

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EVENT GUIDE 2013 START LINE mAP EVENT GUIDE START AREA MAP

VIRGINIA BEACH CONVENTION CENTER

DOUBLETREE HOTEL

OCEAN FRONT SHUTTLE DROP OFF

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SOLUTIONS

INFORMATION

INTUNE HOSPITALITY BROOKS VIP TOILETS

START REFRESHMENTS

AMPHITHEATER SHUTTLE DROP OFF

START REFRESHMENTS

TIDEWATER VETERAN'S MEMORIAL

VOLUNTEER CHECK IN

UPS GEAR CHECK RELAY SHUTTLE LOADING

17th St

17th St


YOU’RE STRONGER THAN YOU THINK

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*All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2013 Nestlé.

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roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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EVENT GUIDE

STRONGER DEFIES DOUBTS

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17th St

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EVENT FINISH LINE mAP EVENT GUIDE GUIDE 2013 FINISH AREA MAP 112

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INFO

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INFORMATION

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SPONSOR ROW

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MICH ULTRA DOME

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17th St PARK

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EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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EVENT GUIDE PACE CHART 2013 14

GOAL TIME - PACE / MILE First Male Runner First Female Runner 1:30** Pace - 6:51 / Mile 1:45** Pace - 8:01 / Mile 2:00** Pace - 9:10 / Mile 2:15** Pace - 10:18 / Mile 2:30** Pace - 11:27 / Mile 2:45** Pace - 12:36 / Mile 3:00** Pace - 13:44 / Mile 3:15** Pace - 14:53 / Mile 3:30** Pace - 16:02 / Mile 3:45** Pace - 17:11 / Mile 4:00** Pace - 18:19 / Mile

START LINE 7:00 AM 7:00 AM 7:00 AM 7:02 AM* 7:05 AM* 7:12 AM* 7:16 AM* 7:20 AM* 7:24 AM* 7:26 AM* 7:28 AM* 7:28 AM* 7:28 AM*

MILE 1 7:04 AM 7:05 AM 7:06 AM 7:10 AM 7:14 AM 7:22 AM 7:27 AM 7:32 AM 7:37 AM 7:40 AM 7:44 AM 7:45 AM 7:46 AM

MILE 2 7:09 AM 7:11 AM 7:13 AM 7:18 AM 7:23 AM 7:32 AM 7:38 AM 7:45 AM 7:51 AM 7:55 AM 8:00 AM 8:02 AM 8:04 AM

MILE 3 7:14 AM 7:17 AM 7:20 AM 7:26 AM 7:32 AM 7:42 AM 7:50 AM 7:57 AM 8:05 AM 8:10 AM 8:16 AM 8:19 AM 8:22 AM

MILE 4 7:19 AM 7:22 AM 7:27 AM 7:34 AM 7:41 AM 7:53 AM 8:01 AM 8:10 AM 8:18 AM 8:25 AM 8:32 AM 8:36 AM 8:41 AM

MILE 5 7:24 AM 7:28 AM 7:34 AM 7:42 AM 7:50 AM 8:03 AM 8:13 AM 8:23 AM 8:32 AM 8:40 AM 8:48 AM 8:53 AM 8:59 AM

MILE 6 7:29 AM 7:34 AM 7:41 AM 7:50 AM 8:00 AM 8:13 AM 8:24 AM 8:35 AM 8:46 AM 8:55 AM 9:04 AM 9:11 AM 9:17 AM

MILE 7 7:34 AM 7:40 AM 7:47 AM 7:58 AM 8:09 AM 8:24 AM 8:36 AM 8:48 AM 9:00 AM 9:10 AM 9:20 AM 9:28 AM 9:36 AM

MILE 8 7:39 AM 7:45 AM 7:54 AM 8:06 AM 8:18 AM 8:34 AM 8:47 AM 9:00 AM 9:13 AM 9:25 AM 9:36 AM 9:45 AM 9:54 AM

MILE 9 7:44 AM 7:51 AM 8:01 AM 8:14 AM 8:27 AM 8:44 AM 8:59 AM 9:13 AM 9:27 AM 9:39 AM 9:52 AM 10:02 AM 10:12 AM

MILE 10 7:49 AM 7:57 AM 8:08 AM 8:22 AM 8:36 AM 8:55 AM 9:10 AM 9:26 AM 9:41 AM 9:54 AM 10:08 AM 10:19 AM 10:31 AM

MILE 11 7:54 AM 8:02 AM 8:15 AM 8:30 AM 8:45 AM 9:05 AM 9:21 AM 9:38 AM 9:55 AM 10:09 AM 10:24 AM 10:37 AM 10:49 AM

*Note: Due to the wave start plan these start times are approximate ** Half Marathon Goal Time

MILE 12 7:59 AM 8:08 AM 8:22 AM 8:38 AM 8:55 AM 9:15 AM 9:33 AM 9:51 AM 10:08 AM 10:24 AM 10:40 AM 10:54 AM 11:07 AM

MILE 13 8:04 AM 8:14 AM 8:29 AM 8:46 AM 9:04 AM 9:25 AM 9:44 AM 10:03 AM 10:22 AM 10:39 AM 10:56 AM 11:11 AM 11:26 AM

FINISH LINE 8:05 AM 8:15 AM 8:30 AM 8:47 AM 9:05 AM 9:27 AM 9:46 AM 10:05 AM 10:24 AM 10:41 AM 10:58 AM 11:13 AM 11:28 AM


EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE SPECTATOR TIPS

Track Your Runner Sign up for Complimentary Runner Tracking Powered by: Travelers IntelliDrive® Keep your friends and family updated on where you are on course during the race by signing them up for Runner Tracking. The first 3,000 participants to register will receive free of charge! Details at www.competitorwireless.com

Virginia Beach Convention Center 1000 19th St., Virginia Beach, Va. 23451

Along the Course: Enjoy stunning scenery while watching your runner rock Virginia Beach. Keep an eye out for your runner while hanging out at the numerous shops, restaurants and bars on the famous Virginia Beach boardwalk!

Band Stations: Plan Your Family Reunion

Confirm a post-race reunion plan before the race begins! • With 15,000 finishers expected, it is very 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 at the Finish Line Festival. • Pick a letter and make sure everyone in your party knows to meet at that letter.

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START LINE:

Check out the course band lineup online. With 14 band stages and over 20 local bands to choose from, it’s a guaranteed show while waiting for your rockstar to pass you by.

Walk to the Finish Line Boardwalk at 17th Street Finish Line Festival: Boardwalk at 17th St. 7:30 am - 1:00 pm Celebrate and unwind with your friends and family after they cross the finish line at the Finish Line Festival! Dip your feet in the water, take in the oceanfront view, and rock out to live music while enjoying a frosty beverage from the beer garden.


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Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

earth elements to bring you closer to all the

EVENT GUIDE

Our

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EVENT GUIDE PARKING

RACE D AY > Transportation Guide To the Start:

Runner Drop Off:

The Rock ‘n’ Roll Virginia Beach™ Half Marathon, Relay, and Mini Marathon Start Line is located on 19th Street in front of the Virginia Beach Convention Center. The Finish Line is on the Boardwalk at 13th Street. The Start and the Finish are approximately 1 &1/2 miles apart with a course that is very spectator friendly. There will be no race day parking at either location. Read below to review your race day transportation options.

If you are being dropped off at the Start, the drop off zone is located on 21st Street between Cypress Avenue and Mediterranean Avenue, far right curb lane. Participants and spectators may be dropped here for a short three block walk to the Start.

Staying at the Oceanfront: Hop on any one of the free shuttles headed to the start line at the Convention Center conveniently departing from 6 different stops along Atlantic Ave. between 4:30 am - 6:00 am located at: 11th St., 19th St., 28th St., 33rd St., 40th St., and 57th St. Roads will begin closing at 6:00 am. Driving a Car:

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If driving and parking a car is necessary, we have free parking available at the Virginia Beach Amphitheatre (Farm Bureau Live) where we will have shuttles for both runners and spectators to the start line between 4:30 am - 6:00 am. Expect about 20 min shuttle drive from the Amphitheatre to the start area.

From the Finish: Return shuttle busses for both runners and spectators will operate from the finish between 8:30 am -1:00 pm to: 1. The Oceanfront hotels up Atlantic Avenue to the northern resort hotel stops used on the early morning route. 2. The Amphitheatre

Be advised there is no shuttle bus service back to the start.

Relay Participants: Both partners should report to the Convention Center on race morning. From here 2nd leg runners will board the Relay Shuttle bus between 5:30 am - 6:30 am to get to the transition zone.

For full details please visit: www.runrocknroll.competitor.com/virginia-beach


EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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“To get my body ready, I need to make every workout count. That’s why I refuel with chocolate milk.” HINES WARD

Football Star-Turned-Triathlete

BECOME ONE

GET SPONSORED

Football legend Hines Ward and three everyday athletes have embarked on a grueling training and recovery journey to conquer the 2013 IRONMAN® World Championship Race in Kailua-Kona, Hawaii. Tune in to watch webisodes that follow their challenges and successes as they become IRONMAN triathletes at gotchocolatemilk.com

If you’re a passionate athlete who grabs lowfat chocolate milk as part of your after, submit a video at Rock ‘n’ Roll and IRONMAN event expos or online, and get your friends and fans to vote for you to secure a spot on Team REFUEL. $1 will go to the Challenged Athletes Foundation for each vote.

Every athlete has his or her own after-workout routine, and your after can make a dramatic difference in how you feel and how you perform during your next tough workout.

Explain what makes up your personal after-workout routine – and the role chocolate milk plays in it – and you could score:

That’s why athletes – from the most elite to the everyday – turn to lowfat chocolate milk as part of their recovery routine. Lowfat- chocolate milk has what it takes to help you recover after a hard workout. It’s simple, effective and scientifically shown to refuel your body to help you perform at your best.

$500 sponsorship Top notch training gear Free Rock ‘n’ Roll and IRONMAN race entries Team support throughout your training and competition

Read the science, submit a video and check out elite athlete training videos – including the BECOME ONE webisodes – at #BecomeOne

gotchocolatemilk

@gotchocomilk

IRONMAN® is a registered trademark of the World Triathlon Corporation. Used here by permission.


EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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EVENT GUIDE DESTINATION VIRGINIA BEACH

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eMBRace tHe siGHts anD soUnDs oF viRGinia BeacH experience soft sand, fresh air, RANKed #4 Among Top and the invigorating sound of U.S. Beach rolling waves as you travel Destinations! through virginia Beach. this coastal gem gives ‘summer vacation’ a new meaning as you discover the stunning scenery and embrace the unique culture that only virginia Beach can provide. soak up the spectacular sights, sounds, and sun during your visit to virginia Beach!

Virginia Beach

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top 10 in tHe nation FoR:

• great places to discover in the u.S. (Tripadvisor) • Famous Virginia Beach Boardwalk (Forbestraveler.com) • outdoor activities (Forbes) • happiest cities to Work in (Forbes.com)

RANKed #1 Fittest City in the U.S. (Facebook)


Virginia aquarium Home to more than 12,000 animals representing over 700 species, this aquarium contains over 800,000 US gallons of fresh and saltwater displays. Make sure to check out the Bay and Ocean Pavilion, showing the forces that shaped the Virginia coastline. Cirquesa dreamquest This breathtaking performance shows highlevel aerial acts, unparalleled acrobatics and spectacular displays of theatrics. Perfect for families of all ages, don’t miss the magic of Cirquesa! the Cape henry Lighthouse The first government constructed lighthouse, built in 1792, has guarded the shores of Chesapeak Bay for ages. Enjoy a trip to the top of the lighthouse for a stunning 360-degree view of the Virginia Beach coast!

roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

the Boardwalk The famous three-mile stretch of concrete borders the Virginia Beach shoreline offering an array of entertainment. Perfect for all activities under the sun, don’t miss this iconic feature!

EVENT GUIDE

viRGinia BeacH MUst sees

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EVENT GUIDE HEADLINER CONCERT 24

Third Eye Blind Third Eye Blind is an American alternative rock band formed in the early 1990s in San Francisco. The band’s first contract with Elektra Records in 1996 was reported as the largest publishing deal ever for an unsigned artist. The band led by Stephan Jenkins (lead vocals, rhythm guitar), also includes Brad Hargreaves (drums, percussion), Kryz Reid (lead guitar), Alex Kopp (keyboards), and Alex LeCavalier (bass guitar). After the success of their eponymous debut album in 1997, the band released “Blue” in 1999. In 2003, the band released “Out of the Vein.” In 2008, the band released the digital EP “Red Star.” After a six-year hiatus from releasing a full-length album, “Ursa Major” was released in August, 2009. A fifth album is also being worked on, without a tentative release date. The band is best known for the singles “Semi-Charmed Life,” “How’s It Going to Be,” “Graduate,” “Jumper,” “Never Let You Go,” “Deep Inside of You,” “Crystal Baller,” and “Blinded.” VH1’s 100 Greatest Songs of the 90’s included “Semi-Charmed Life” at #34. Third Eye Blind ranked #138 on the Top Pop Artists of the Past 25 Years chart. Third Eye Blind has sold more than 10 million copies worldwide. 3EB now write, tour, record, and communicate in a fluid new world where their music continues naturally to evolve. Their exchange with their audience is unfiltered.

headliner Concert Featuring

THIRD EyE BLIND

you’ve rocked to the beat of live bands along your 13.1-mile journey—now celebrate your post-race accomplishment with family and friends immediately after the race with this powerful live headliner concert featuring third eye Blind!


EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

©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.

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EVENT GUIDE BANDS ON THE COURSE 26

BANDS COURSE ON THE

Bimini Roady

Bimini Rd. is the convergence of new and old transmitted by the hearts and souls of Mike Fischetti, Travis Mansell, Aaron Kuklica, Dave Ortiz, and Jon Quan. These veteran musicians have united to create what pop radio lacked; they created music, which touches people’s hearts and inspires. While their ultimate goal is to write the best music they know how, the side effect is the best music to come out of Hampton Roads in years. Bimini Rd. is the most promising up and coming band; they will be touring throughout east coast in 2013 in support of their sophomore album release.

DEJAy DEJA is an EPIC SONGS tribute band. Since 2006, DEJA has wowed audiences with their musically challenging song choices performed with frightening exactitude to make for an incredibly EXCITING entertainment experience. DEJA has come to be known as the “musicians band”. Playing songs that other bands dare not attempt. EPIC songs like: Bohemian Rhapsody, Dream On, The Spirit of Radio, Foreplay/Long Time, Roundabout, Hocus Pocus, Frankenstein and the list goes on! DEJA is the ultimate tribute band combining the best of Rush, Yes, Styx, Led Zeppelin, Pink Floyd, Queen, Boston, etc...

School of Rock House Bandy Norfolk’s very own School of Rock House Band is a young group of rockers who know how to perform. They love to rock Hampton Roads yearround and generously support local organizations including Children’s Hospital of the King’s Daughters, For Kids, Hope House Foundation, and Operation Smile. Their repertoire includes timeless classic rock as well as current rock, metal, pop, and country rock hits.


EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

A touch faster.

Track every mile and minute with the touchscreen, GPS-enabled Forerunner® 610. Then store, analyze and share at Garmin Connect.™ To learn more, visit Garmin.com/forerunner610

Forerunner 610 ®

©2013 Garmin Ltd. or its subsidiaries

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EVENT GUIDE WEEKEND ENTERTINmENT 28

3 DAYS oF SUN AND SOUNDS! If you’re in town for the Rock ‘n’ Roll Virginia Beach Half Marathon, you are also lucky enough to attend the largest outdoor music event on the east coast. The 20th annual Verizon Wireless American Music Festival hosts more than 30 bands over a 3 day span on the Virginia Beach oceanfront! Flood the beach to listen to the sounds of rock, jazz, blue, country, R&B and more over Labor Day Weekend.

5th St. Main Stage Lineup Friday, aug. 30 • Show Starts at 7:30 pm Opening: Fuel Headlining: daughtry Saturday, aug. 31 • Show Starts at 1:30 pm Opening: Smash Mouth Headlining: Barenaked Ladies Sunday, Sept. 1 • Show Starts at 7:00 pm Opening: Robert Randolph & The Family Band Headlining: third eye Blind All Half Marathon and Relay participants receive free entry all weekend with race bib. Mini Marathoners receive free entry into the Sunday night concert with race bib. Additional tickets can be purchased at Ticketmaster.com, and will be available for purchase at the Health & Fitness Expo. *tickets are $15 advance & $20 day of show for Friday concert. *tickets are $20 advance & $25 day of show for both saturday and sunday concerts.


BEST OF LUCK TO ALL R&R PARICIPANTS!

Five Pools

Oceanfront  Outdoor  Pool   Indoor  Lazy  River   Indoor  Whirl  Pool   Outdoor  Lazy  River   Outdoor  Waterslides  

Three Restaurants

The  Square  Whale   The  Greenery   Isle  of  Capri  

Splash Kamp

Offer based on availability and valid September 2nd through February 27th 2014.

Kid’s  Activity  Center   Two  Real  African  Turtles  

Movie Theater

Seats  up  to  48  guests  

State of the Art Fitness Center

roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

Holiday Inn & Suites North Beach 3900 Atlantic Avenue Virginia Beach, VA 23451 238 Guestrooms (83 Suites) (757) 428-1711 Refrigerator   Microwave   Ipod  Docking  Station   Complimentary   Internet   Private  Balcony  or  Patio   Flat  Screen  TV  

EVENT GUIDE

We are proud to support the Rock ‘N’ Roll Virginia Beach Half Marathon

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EVENT GUIDE RELAy + RACE CREW 30

ALL ThE 1/2 MARAThoN FuN, JuST A ShoRTER RuN! Re Dista lay nc 1st Leg- es : 7.9 mile 2 nd L eg 5.2 mile the rock ‘n’ roll Virginia Beach half marathon is excited to offer the 13.1 mile, two-person relay for runners and walkers alike. offering two distances for runners, who can’t quite commit to the half marathon course, participants can split the half marathon distance, but still receive the full amount of rock ‘n’ roll fun.

HalF tHe Distance - JuST AS MANY PERkS! • official Finisher’s medal • Brooks technical tee • Commemorative drum Stick

Join the Race Crew 15,000 participants = 1,000 volunteers needed

• Free access to the beachfront Finish Line Festival

More feet in the streets require more helping hands from the fans. if

• headliner Concert with third eye Blind in the sand and free entry into all Verizon Wireless american music Festival concerts

them to support you and join the Race crew! volunteer opportuni-

Visit www.runrocknroll.competitor.com/VirginiaBeach to learn more!

your friends or family are coming out to watch you run or walk, tell ties run thursday through sunday of race week; both individuals and 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 virginia Beach!


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 Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

TFL024

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EVENT GUIDE mINI mARATHON

With the start and finish line in the same location as the half marathon course, mini marathon runners can cross the finish line with time to grab their free Michelob Ultra and cheer on friends and family participating in the half-marathon! Mini marathon finishers will enjoy their

Experience Rock ‘n’ Roll Fun with a Shorter Run! The Virginia Beach mini marathon is Back!

With all the success in its inaugural year, the Mini Marathon is back for more! Get a taste of what Rock ‘n’

Roll virginia Beach is all

medal, Brooks technical tee, a c c e s s t o t he F inis h Line Fe st iv al and a free ent ry to the incredible post-race concert in the sand, featuring Third Eye Blind!

SCHEDULE

about. Feel the excitement of 13.1 miles

Date: sUnDaY, sept. 1, 2013

in a mini marathon distance (3.1 miles).

location: virginia Beach convention center Same start as Half Marathon

experience the thrill live bands, scenic

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VIP treatment, including a finisher’s

treasures of virginia Beach and a rockin’ Finish line Festival.

staRt tiMe: 7:00 am this is a non-timed event FunRun!


EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE RESPECT THE DISTANCE 34

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 visit RNRSportsMedicine.com, 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…


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Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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.

You’ve spent years training and eating right.

EVENT GUIDE

Go ahead, be picky.

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EVENT GUIDE RACE DAY CHECKLIST 36

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 Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE LOCAL RUNNING SPOTS 38

TAKE A TOUR OF VIRGINIA BEACH on foot during your warm-up or cooldown for sunday’s race!

Local Trails

Seeking to explore Virginia Beach through the eyes of a runner? Well you’re in luck! Virginia Beach has over 100 miles of trails that offer a variety surfaces and distances. Here are a couple of our favorites:

The Boardwalk

Looking for an easy running route right outside of your hotel? The Boardwalk at the Virginia Beach Oceanfront offers just over 5 miles from start to finish, spectacular views, a wide concrete path and plenty of water stops along the way. You can practice your finish line strut at 13th Street where the Rock ‘n’ Roll Virginia Beach Half Marathon ends.

Cape henry Trail

Want a more off-road experience? Try the Cape Henry Trail at First Landing State Park. This wide, packed-earth trail can take you through a half-marathon if you run it out and back. Experience the serenity and sites of trail running without some of the hazards. Start at the trail center at the north end of the park.

Trying to run a few more before you take off? Visit vbgov.com for additional trails!


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Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

Ramp up youR RuN

EVENT GUIDE

official sporting goods retailer

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EVENT GUIDE RUNNERS SPOTLIGHT

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EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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EVENT GUIDE

Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE

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EVENT GUIDE Rock ‘n’ Roll Virginia Beach™ Half Marathon Labor Day Weekend | September 1, 2013

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EVENT GUIDE roCk ‘n’ roLL Virginia BeaCh™ haLF marathon Labor day Weekend | September 1, 2013

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S T. J UDE H ER O ES Run your next race as a St. Jude Hero and raise funds to support the lifesaving work at

St. Jude Children’s Research Hospital®.

Bradlee

at age 3 anaplastic ependymoma

Run for a

reason

®

find out how you can become a Hero at

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


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 or contact us at Ellen.bagwell@stjude.org

Hope for the Warriors - Team Hope for the Warriors

The mission of Hope for the Warriors® is to enhance the quality of life for post9/11 service members, their families, and families of the fallen who have sustained physical and psychological wounds in the line of duty. More Info: Call 703-229-9739 Email jnowak@hopeforthewarriors.org Visit www.hopeforthewarriors.org

Girls on the Run South Hampton Roads

We inspire young girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running. More Info: Call 757-589-1554 Email solemates@gotrshr.org Visit www.gotrshr.org/solemates

Virginia Association of Nurse Anesthetists

- Team CRNAS ROCK! The Virginia Association of Nurse Anesthetists is running for a PIN - a non-profit organization that takes care of the poor and homeless of Virginia Beach. More Info: Call 757-319-2104 Email crnaruns@aol.com Visit www.vana.org

EVENT GUIDE OFFICIAL CHARITIES

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®.

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HOST CITY

OFFICIAL SPONSORS TM

CORPORATE SPONSORS


2013 Rock 'n' Roll Virginia Beach Event Guide