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eVent guIDe JUNE 1, 2014

#RNRSD

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.

#rnrsd | @runrocknroll

20

Destination san Diego

“Must sees” to make your weekend even more memorable

CONTENTS 4 sCheDuLe of eVents

Preview the happenings for the Expo, Race Day and Finish Line Festival.

8 Course MaP

Check out this year’s epic course!

22 heaDLiner

Get ready to Rock with Aloe Blacc!

24 Course banDs Meet the bands that will rock you to the finish.

26 raCe WeekenD 10 start area MaP entertainMent Venue diagram for the start line located in Balboa Park.

Check out all that is happening locally on race weekend.

12 finish area MaP 32 resPeCt the Venue diagram of the DistanCe finish line and festival at Petco Park.

14 sPeCtator tiPs All the info your family and friends need to cheer you on.

16 Parking anD shuttLes WRITER: Kellen Vigil, Lexie Sarkisian PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin

Parking and shuttle timelines, locations and other race day transportation details.

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.

40 LoCaL traiLs

Warm-up on San Diego’s best paths. June 1, 2014

3

Schedule of Events

San DIego Set LISt heaLth anD fitness eXPo

raCe DaY eVents

finish Line festiVaL

San Diego Convention Center – Halls G-H 111 West Harbor Dr. San Diego, CA 92101

Race Day Sunday, June 1

Petco Park 8:00 am – 2:00 pm

Start Line 6th Avenue and Quince Street, Balboa Park

Lost Profits 8:30 am-9:45 am

Friday, May 30 11:00 am to 7:00 pm Saturday, May 31 9:00 am to 5:00 pm Expo admission is FREE & open to the public. tourPass holders will be able to enter the expo 30 minutes early on both days. CreDentiaL is reQuireD!

Start Time D Wheelchair 6:10 am D Marathon 6:15 am D Half Marathon & 2-Person Relay 6:45 am

Awards Ceremony 10:15 am – 10:30 am Aloe Blacc 10:30 am-11:45 am Pullman Standard 12:00 pm-2:00 pm *Timeline is subject to change

Finish Line Petco Park 13th Street & K Street

raCe resuLts Official race results will be posted online at competitor.com by 7:00 p.m. PST. 4

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

FINDING A PURPOSE, FUNDING A CURE Fighting blood cancer is a challenge for anyone. So imagine how Kirsa Williams and her husband, Keith, felt when their son, Bennett, was diagnosed with leukemia in April of 2011—at only 13 months old. Bennett requires 39 months of treatment to battle his cancer. When they received a purple Team In Training (TNT) flier in the mail 4 months later, Kirsa and Keith found themselves joining a like-minded group of people who were passionate about finding a cure for blood cancers. Since it began its beginning 25 years ago, more than a half-million participants have reaped the benefits of TNT, which impacts the lives of cancer patients through its fundraising efforts. In fact, TNT has grown to be the world’s premier endurance sports training program, providing participants with four or five months of training with certified coaches and a supportive team environment. In return, participants raise money to help fund the research to discover treatments that are saving the lives of blood cancer patients today. Kirsa and Keith recruited several friends to form “Bennett’s Buddies,” and went on to run the Dallas White Rock Marathon, the San Diego Marathon and the Nations Triathlon, ultimately raising close to $160,000 for The Leukemia & Lymphoma Society (LLS) in honor of their son. In fact, Keith was the top fundraiser in the Dallas White Rock Marathon in December of 2011, raising more than $50,000 alone. The Williams were given the honor of determining how to apply a research grant awarded in Bennett’s name. They chose to apply the grant towards finding treatments and cures for childhood leukemia. “Our motivation to train and raise money for LLS comes from watching our son endure his chemotherapy treatments, as well as other families we have met at the hospital who are going through the same thing. They don’t have a choice, but we have the power to raise money, and hopefully make their lives a little easier,” says Kirsa. The Williams credit the coaches, trainers and participants of TNT with giving them the motivation to complete their events. “I could not have done it without those Saturday morning meetings,” says Kirsa. “Being there with the group…knowing your mentor is always with you…you accomplish things you never thought you could.” To learn more, visit Bennett and Kirsa Williams

www.teamintraining.org

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.

Photo by Nigel Parry/CPi

Join the Team.

www.teamintraining.org 800.482.TEAM Jaime and Jeff Freedman TNT Participants and Corporate Team Captains

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SUNDAY, JUNE 1, 2014

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MARATHON START: 6:15 AM ½ MARATHON & RELAY START: 6:45 AM

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Sea World San Diego

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15

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Fiesta Island Bay

14

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There are TWO traffic valves on course where you may be re-routed. This is planned and course distance does not change. Please listen to direction from police and course staff.

St Bond

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El Carmel Pl

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Mt Ararat Dr

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Brandywine St Bunker Hill St

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St Morrell

St St Haines

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Catamaran Resort Hotel

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

St

Jewell

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Riviera

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St Fogg Grand

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Course notes

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Ave Reed Ave Oliver

Pacific Beach

5

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Ave

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Pacific Beach

Hornble

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St

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Ave

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St Fanuel

St

St Everts

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St Bayard

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St

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St Cass

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Palisades Park South

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Law St

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Loring

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Clairemont Dr

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Course Map

st Yo

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St

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St

in Ave Mt Alad

Archer

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Van Nuy

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

20649 Forerunner 220-620 Ad-FP.indd 1

Forerunner 220 | 620 ®

1/6/14 1:05 PM

Start Line Map

Kalmia St

4th Ave

4th Ave

one way

5th Ave

one way

Condo Towers

SHUTTLE DROP OFF

St Pauls Cathedral

START

CORRAL CROSSING

26

6th Ave

25

24

23

22

21

20

19

18

17

16

15

START MEDICAL

INFORMATION START REFRESHMENTS

14

13

12

11

10

9

8

UPS GEAR CHECK Balboa Dr

5

4

3

2

1

E

SUJA JUICE

BROOKS VIP TOILETS

ELITE AREA

uSeFuL tIPS TIP #1 Get to the shuttles on time!

El Prado Bridge

10

6

VIP

Balboa Dr

VOLUNTEER CHECK IN

1

7

START REFRESHMENTS

SOLUTIONS

BALBOA PARK

Quince St

5th Ave

Palm St

RUNNER DROP OFF

Olive St

Nutmeg St

Maple St

Laurel St

EVENT GUIDE START AREA MAP

N

Bowling Greens

TIP #2 Note your race start time! Marathon is at 6:15am ½ Marathon & Relay 6:45am

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

BALBOA PARK

Š2014 Brooks Sports, Inc.

Defy gravity with the all-new Brooks Glycerin 12, a superplush trainer that intelligently adapts its cushioning to your unique step through the power of Super DNA. The Glycerin 12 conformable upper hugs your foot for a sublime feel, and its specialized footprint evenly disperses foot pressure for ultimate comfort. Prepare for your cushiest run yet. brooksrunning.com/glycerin12

Finish Line Map

J ST

8th AVE GATE

14th ST

13th ST

12th AVE

11th AVE

10th AVE

9th AVE

8th AVE

7th AVE

J ST

N

J ST

9th AVE GATE FULL

PARK at the PARK

uSeFuL tIPS

HALF

MICH ULTRA DOME

MARRIOTT HOTEL

FINISH

GASLAMP GATE

E

AV D LV

A

SECURE ZONE

B

th

PETCO PARK

K

VE

R

FUNDRAISING VILLAGE

PA

7th AVE

TAXI STAND

10

MAIN MEDICAL CENTER INFORMATION

PARK BLVD GATE

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

SPONSOR ROW MERCHANDISE

TONY GWYNN DR

OMNI HOTEL

K ST

th

FINISH LINE STAGE

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

K ST 11

TIP #1 Enjoy the festival and your achievement!

K ST

EAST VILLAGE GATE

MICH ULTRA BUILD A BAR

VIP in the PREMIER CLUB

FAMILY REUNION

FAMILY REUNION

UPS GEAR PICK UP

2ND LEVEL

SPONSOR ROW HOME PLATE GATE N

12

DR

K

YN

B LV

GW

PA R

NY

HOSPITALITY

IMPERIAL AVE

IMPERIAL AVE D

TO

VOLUNTEER CHECK IN

CLOCK TOWER

PARKING STRUCTURE

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

14th ST

RUNNER EXIT

SPONSOR ROW

Spectator Tips

YouR Rock ‘n’ RoLL entouRage

traCk Your runner

Don’t DriVe!

aLong the Course

PLan Your faMiLY reunion

Sign up for the Runner Tracking text messaging service at runnertracking.com. Track up to 5 runners for $5.

There is no official spectator parking at the start line (6th Avenue and Quince Street) or Finish Line (Petco Park – 13th Street & K Street) D Avoid the road closures and congestion! Use the trolley for a stress-free day D Visit sdmts.com/trolley/ rocknrollmarathon.asp for the race day trolley schedule

Access the following spectator locations via the trolley: D Marathon Mile 4.9: Petco Park by way of the 12th & Imperial trolley station D Marathon Mile 6.6: Broadway by way of America Plaza/Santa Fe Depot trolley station D Marathon Mile 12 /½ Marathon Mile 8.2: Friars Road by way of Fashion Valley trolley station D Marathon Mile 13.5/½ Marathon Mile 9.9: Linda Vista area by way of Morena/Linda Vista trolley station

Watch your loved ones cross the finish line and reunite with them in our family reunion area. With over 30,000 finishers expected, it is important to discuss a postrace 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.

tIP The Finish Line at Petco Park will be the best spectator experience. 14

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

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.

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

Race Day Transportation

gettIng to tHe StaRt & FInISH LIne

Participants and spectators are encouraged to carpool and/or use public transportation wherever possible. Please review the Parking & Shuttles plan on the website for the most up-to-date information at runrocknroll.competitor.com/san-diego.

Participants: Plan to arrive at the Start Line AT LEAST 90 minutes before your race start time.

start Line*

6th Avenue & Quince Street Balboa Park

finish Line

13th Street & K Street Petco Park

*There is NO official parking at the start line. Participants and spectators should not park at the start line as there is no form of transportation back to the start line.

san Diego troLLeY **best oPtion**

The Trolley has stations close to both the Start Line and Finish Line. Avoid the hassle on race day and pre-purchase an All Day Pass for $5.00 at the Expo. Cash only. 16

Pre-PurChase Parking anD shuttLe to the start Line START LINE (4:00 am – 5:30am):

Multiple parking garages in downtown San Diego have been reserved for participants. Participants may pre-purchase a parking pass with a complimentary shuttle wristband for $15 at the Expo (while supplies last). Garage assignments and driving directions will be given at the time of purchase. Vehicles must park between 4:00am - 5:15am on race morning. Single Start Line Shuttle wristbands can be purchased separately for $5

at the Expo (while supplies last). Complimentary shuttles will be staged from 4:00am – 5:30am on Park Boulevard and Tony Gwynn Drive (outside of Petco Park).

FINISH LINE: The reserved parking garages are located south, north and west of the Finish Line. Be sure to read the back of your parking pass in advance to memorize your walking route back to your car.

sPeCtator Parking

Refer to Spectator Tips page in Event Guide (page 14).

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

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 TEAM AND WIN

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Explore hit the beaCh

tHIngS to Do In

San DIego When in San Diego… Do as the San Diegans Do!

Bordered by Mexico, the Pacific Ocean, the Anza-Borrego Desert and the Laguna Mountains, San Diego County’s 4,200 square miles offer immense options for business, pleasure and fitness. So whether you are a San Diego resident, a frequent visitor or a newcomer to the city, make sure you take advantage of America’s Finest City in all its glory.

Life’s a beach in San Diego! With 70 miles of beaches and a gentle Mediterranean-like climate, there is no better place to soak up the sun. Popular spots include Coronado Beach, one of America’s best family beaches; Pacific, Ocean and Mission Beaches, favorite hangouts of young, active, fun-lovin’ crowds; and Encinitas, rated one of the nation’s 10 best surf towns by Surfer Magazine.

eXPLore baLboa Park

Discover the nations’ largest urban cultural park and take in the beautiful scenery. Often referred to as the “Smithsonian 20

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

of the West,” Balboa Park offers more than 1,200 lush acres of exploration with 85 cultural institutions and 15 museums. Check out the Museum of Man, the Tony Award winning Old Globe Theatre, the world-famous San Diego Zoo and the historic Spreckels Organ Pavilion. Don’t forget to stop by the Lily Pond and make a wish; it just might come true!

Cruise the Harbor

Hop on a beachcruiser bicycle and head to the Harbor! Catch the San DiegoCoronado Ferry and enjoy one of the best ways to see San Diego Bay. Watch the bustling activity both day and night

as Navy ships, large sportfishing fleets, cruise ships and thousands of pleasure crafts traverse the waters. Notable attractions include the USS Midway and San Diego Aircraft Carrier Museum, Seaport Village and the Maritime Museum of San Diego. Check out San Diego Fly Rides electric bike tours offering a special 15% off discount to Suja Rock ‘n’ Roll San Diego runners!

San Diego Zoo & Safari Park

Head to the San Diego Zoo at Balboa Park for a day of excitement! The world-famous 100-acre tropical garden is home to thousands of rare and exotic species including three giant pan-

das from the Republic of China. Get a bird’seye view of the scenic facility and stop by the Wegeforth Bowl and Hunte Amphitheatre to see animals like the sea lions in action. Go ahead and monkey around— it’s expected! Aching to see more animals? Take a quick trip to the Safari Park just north of San Diego in Escondido. The Safari Park is a 2,200-acre preserve where wild animals roam free over vast expanses as they would in their native habitats of Africa and Asia. Check out the Africa tour, where safari trains take you to see their diverse animal collection featuring rhinos, giraffes, ostriches and more. June 1, 2014

21

Aloe Blacc

HEADLINER:

aLoe bLaCC Celebrate your relay, 13.1 or 26.2 accomplishments with Aloe Blacc at the finish line festival! With “Wake Me Up”—the 2013 mega-hit he sang and co-wrote for Swedish DJ Avicii and saw climb to #1 in 22 countries across the globe—Aloe Blacc proved himself a singer/songwriter with an irresistible power to capture the complexities of human emotion. Now with his third solo album Lift Your Spirit , the rapperturned-singer pushes further into a folk/ soul/pop fusion that’s 22

both undeniably joyful and eye-opening in message. Lift Your Spirit is built on songs that pair Blacc’s poetic yet incisive lyrics with huge hooks and relentless feel-good grooves. Kicking off with “The Man” (a sweetly boastful single that gives a sly nod to Elton John’s “Your Song” and climbed to the top 10 on Billboard’s Digital Songs chart in early 2014), this album reveals both Blacc’s musical adventurousness and graceful grasp of the subtleties at the heart of his folk/soul hybrid.

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

©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.

Bands on the Course

YouR enteRtaInMent Meet the bands that will rock you to the finish. [haLf Marathon] Mile Marker 0.7 1.2 2.2 3.5 3.5

Band Name Rock Steady DJ Cable The Shout House Come Back Buddy Rick Elliot & the Secondhand Smoke Band 3.8 Breaking Tempo 7.5 Lips 7.5 The Roman Watchdogs 8.3 Neverwonder 9.5/22.4 Castillo 9.5/22.4 Todo Mundo 9.5/22.4 Naruwan Taiko 11.5/24.6 Different Drum 12.2/22.7 Ladies Love Outlaws 12.2/22.7 D.J Carmin Wong 3.8/12.5/25.8 Strange Affliction 3.8/12.5/25.8 The Phoenix Band

24

Genre Classic/ Modern Rock Open Rock Retro southern rock/blues Alternative Lips Club Performers Rock High energy Rock/Pop Bilingual Rock World Music Traditional Japanese Drumming Classic Rock/top 40 Rockabilly Top 40 & Rock ‘n’ Roll Classic Rock Rock/Dance

[fuLL Marathon] Mile Marker 2.8 4.7 5.8 7 8 9.1 10.3/17.1 10.3/17.1 11.4 11.4 12.4 12.4 13.5 13.5 14.8 14.8 15.8 15.8 17.6 17.6 19.2 21

Band Name The Aviators Rory Seldon with Inner Session Free To Be Me Drum Circle Spin Doctors DJs Hacienda Show Mariachi Imperial de San Diego Blank Way 1019 Clapton Hook The Earthmovers Feat Lady J Aero Drive The Santana Brothers Band Chasing Norman The Coastal Eddies The Blues Dusters Kitten With a Whip Plook Roxana Screamin’ Javelinas Section 8 Rock and Roll San Diego All Stars DJ

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

Genre Rock Old School R&B/ Funk/ Soul Crowd Participation Drumming Non Profit DJ Tropical/Cumbia Mariachi Rock N Roll Rock Americana Rock, Blues Rockin Blues, R&B Dance/ Rock Rock/Pop Classic Rock Instrumental Surf Delta Blues Alternative Rock Jazz/ Rock Fusion Jazz/Rock Rock Rock Covers Classic-Surf, pop DJ

SHARE OUR

C H E F ’S SEASONAL

VIETNAMESE LEMONGRASS CHICKEN spring rolls

HEIRLOOM TOMATO salad

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CHIANG MAI CURRY NOODLES with chicken

Inspired by the fresh fruits and vegetables sprouting this season, our chefs have crafted selections that highlight the bright flavors of the warm months.

C H I N O -L A T I N O PINEAPPLE pork

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5 6 21 PA S E O D E L N O R T E | C A R L S B A D | 76 0 .795. 0 595 2 015 B I R C H R D | C H U L A V I S TA | 619. 421. 2 0 8 0 4 5 4 0 L A J O L L A V I L L AG E D R | L A J O L L A | 8 5 8 . 4 5 8 .9 0 07 707 7 F R I A R S R D | S A N D I E G O | 619. 26 0 . 8 4 8 4

Race Weekend Entertainment

ceLeBRate YouR ePIc SuMMeR Run San Diego offers runners ample opportunity to explore before and after The Suja Rock ‘n’ Roll San Diego Marathon & ½ Marathon To Benefit The Leukemia & Lymphoma Society. Whether you’re a San Diego resident, a frequent visitor or a newcomer to the city, take advantage of these weekend activities and entertainment options over race weekend.

MusiC

D 91x Fest Featuring: Foster the People, Panic! At the Disco, Iration, Phantogram, Capital Cities, MS MR, Bleachers, Kongos Sleep Train Ampitheatre

Friday, May 30 @ 2:30pm

faMiLY fun

D Birch Aquarium at Scripps – Grunion Run

D Birch Aquarium at Scripps Friday, May 30 @ 10:30pm to 12:30am D Fiesta Del Sol 2014

Pay homage to the sausage—wurst, in German during the 52nd annual Wurstfest just 40 minutes northeast of San Antonio. Solana Beach, CA

Saturday, May 31 @ 9 am to 9 pm

21 anD uP fun D Bacon and Barrels

Bacon & Barrels is the definitive outdoor festival for the bacon obsessed foodies and those who prefer their drinks from a barrel. San Diego, CA

Friday May 30 and Saturday May 31 from 1 PM – 5 PM

Get ready for a true Southern California experience! Observe hundreds of small silver grunions ride the waves onto La Jolla beaches. 26

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

Š 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.

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

Volunteering

ALL YOU NEED ON RACE WEEKEND!

Carrier

12:00 PM

Carrier

Carrier

12:00 PM

12:00 PM

JoIn tHe Race cReW! 30,000 + PartiCiPants = 2400 VoLunteers neeDeD

More feet in the streets require more helping hands from the fans. If you 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/sandiego/ 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 San Diego! #RnRRaceCrew

Download the Rock ‘n’ Roll App on the Apple AppStore or Android Marketplace

28

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

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Fuel Your Performance at POWERBAR.COM. Scan here to learn more.

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.

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June 1, 2014

31

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… 32

SuJA ROCK ‘n’ ROLL SAn DIeGO MARATHOn & ½ MARATHOn TO BeneFIT THe LeuKeMIA & LYMPHOMA SOCIeTY®

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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

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.

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17 Year Legacy Runner Tonson Tong Farzad Noori Bruce Urquhart Robert Philkill Johan Otter David Gong Brent Larkin Bob Goralka Patrick McDonagh Michael Baumann Thomas Skroch Deo Jaravata James Maxwell David Garcia Charles Sheets Sam Alongi Delfino Martinez Yoshi Uematsu Jay German Carroll Pope Steven Wallace Michael Melechinsky Kenny Summers John Hagin

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June 1, 2014

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Running Trails

Run LIke a LocaL

San Diego county offers some of the most beautiful running trails. Whether you are a novice or experienced runner; San Diego has it all with a splash of sunshine!

PaCifiC beaCh boarDWaLk – 6.1 MILES (EASY)

This completely flat path stays away from traffic and takes you right along the beach and past Belmont Park. Get a close-up view of surfers, volleyball players, and beach bunnies along with the crashing ocean waves.

arounD CoronaDo isLanD – 6 MILES (EASY)

This route follows alternating paves paths away from traffic and slow street with wide sidewalks. It passes iconic SD sights along the way, including the ferry landing and the path under the Coronado Bridge. There’s also an ever-present view of the historic Hotel Del Coronado – the perfect spot for post-run relaxation.

Mission baY Park – 11.3 MILES (EASY)

baLboa Park – 65 MILES (ALL LEVELS) The Balboa Park offers 19 trails that lead from 5 gateways in the Park. Each trail varies in difficulty, scenery, and length. Some are dirt trails through remote areas of the park while others go past museums and performing arts venues. The routes are clearly marked with color coded, numbered signs, which inform users of the distance, degree of difficulty and change of route direction.

baYshore bikeWaY – 24 MILES (VERY DIFFICULT)

This circuit used to be called “The Bay Route” but the long route and the challenges it provides remain the same. This path takes you around almost the entire perimeter of the San Diego Bay, from Coronado to Chula Vista to downtown.

Mission Bay Park is the largest manmade aquatic park in the country, consisting of 4,235 acres, approximately 46% land and 54% water. The park offers a wide range of recreational activities including paths for walking and jogging, and playgrounds for children. It is one of San Diego’s most popular locations to fly a kite, picnic or sail a model yacht. 40

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2014 Suja Rock'n'Roll San Diego Marathon & 1/2 Event Guide