2014 Rock 'n' Roll Philadelphia Event Guide

EVENT GUIDESEPTEMBER 20-21, 2014

#RNRPHILLY

Welcome to the one marathon you won’t want to end. A race so rock ‘n’ roll, the

mile markers are rock bands. Because what’s the point of running if you just want

it to end? Here, you might not break the tape, but the podium isn’t the point. Life is

a journey and running should be a celebration.

#rnrphilly | @RunRocknRoll

RunRocknRoll.com

september 20-21, 2014 3

CONTENTS

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

6 COURSE MAPSCheck out this year’s epic course!

8 START LINE MAPVenue diagram for the start line located at Benjamin Franklin Parkway

10 FINISH LINE MAPVenue diagram of the fi nish line and festival at Eakins Oval in Fairmount Park

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

14 PARKING AND TRANSPORTATIONParking and other race day transportation details

20 DESTINATION PHILLYCheck out some great things to do in historic Philadelphia!

22 HEADLINERPresented by TravelersGet ready to rock with Rusted Root!

24 COURSE BANDSCheck out who will be rockin’ and rollin’ on course!

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

30 HISTORY OF THE RACEPast champions and brief history

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

36 RACE DAY CHECKLIST48 hour checklist to en-sure you are prepared for your big day

38 RUNNING TRAILSWarm up on some of Philly’s best paths

4 0LEGACY RUNNERSWe celebrate the runners who have run this event for all 37 years!

44 CHARITIESCharity is the Heart of Rock ‘n’ Roll

18 DESTINATION PHILADELPHIA

“Must sees” to make your weekend even

more memorable

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

4 rOCK ‘N’ rOLL pHILADeLpHIA™ ½ mArAtHON

Schedule of Events

HEALTH AND FITNESS EXPO

Pennsylvania Convention Center, Hall E

1101 Arch StreetPhiladelphia, PA 19107

September 19th12:00 am – 7:00 pm

Saturday, September 20th9:00 pm – 5:00 pm

Expo admission is FREE & open to the public.

RUNNING FESTIVAL

SATURDAY,SEPT. 205K Start Line: Eakins Oval,

Fairmount Park5K Start: 8:00am

SUNDAY, SEPT. 211/2 Marathon Start Line:

Benjamin Franklin Parkway, West of 22nd Street

1/2 Marathon Race Start: 8:00am

FINISH LINE FESTIVAL

Eakins Oval,Fairmount Park

9:00 am – 12:15 pm

The Zone9:00 am – 10:30 am

Awards Ceremony10:45 am – 11:00 am

Rusted RootPresented by Travelers

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

PHILADELPHIASET LIST

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

PowerBar® is theO�cial Energy Bar Partner

of the Rock ‘n’ Roll Philadelphia½ Marathon


Course Map

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1HALF MARATHON COURSE5K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION

RESTROOMSGU ENERGY STATIONCOMFORT STATIONMEDICAL STATION

SUBJECT TO CHANGE

SUN. 9/21 / / HALF MARATHONSAT. 9/20 / / 5K

START TIME: 8:00 AM

COURSE NOTES

Porta potties are located at every hydration station

throughout the course.

There’s a coach in every watch.

©2013 Garmin Ltd. or its subsidiaries Forerunner® 220 | 620

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

There’s a coach in every watch.There’s a coach in every watch.

20649 Forerunner 220-620 Ad-FP.indd 1 1/6/14 1:05 PM


Start Line Map1/2 Marathon

AREACLOSED

AREACLOSED

PARKTOWERS

24th

ST

22nd

ST

23rd

ST

22nd

ST

LOWERSPORTS

FIELD

BASEBALLFIELDS

ARTMUSEUM

WASHINGTONMONUMENT

ARTMUSEUM

ROCKYSTATUE

N KELLY DR

SCHUYKILL RIVER TRAIL

MARTIN LUTHER KING DR

SPRING GARDEN ST

SPRING GARDEN ST

SPRING GARDEN ST TUNNEL

SPRING GARDEN ST

SPRING GARDEN ST

PENNSYLVANIA AVE

PENNSYLVANIA AVE

HAMILTON ST

PARK TOWNE PL

BENJAMIN FRANKLIN PKWY

VIP & MEDIAPARKING

INFORMATIONLOST & FOUND

T-SHIRTS & G. BAGSMEDICAL INFO

VOLUNTEERCHECK IN

UPSGEAR

CHECK

VIP

CHARITYVILLAGE

SPONSORROW

CGIMERCHANDISE

AREACLOSED

AREACLOSED

AREACLOSED

PRE-STARTCROSSING

PRE-PAIDPACKETPICK UP START

REFRESHMENT

SOLUTIONS

BROOKSVIP

TOILETS

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NEVENT GUIDE

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Insertion: RnR Creative Director: Randall SchoonoverFile Name: BROOKS-GLY12-W-eventguide_W14 Art Director: Client: Brooks Running Artist:Publication: Competitor Photographer: Trim:7.875.x 5.5 Agency Contact: Jessica Vredenburg 503-227-

5758Bleed:8.125x5.75 Prepress: Bruce Harris Retouching Inc.

[email protected]: 971-645-3744

Defy gravity with the all-new Brooks Glycerin 12, a super-plush 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

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Finish Line Map1/2 Marathon

ARTMUSEUM

WASHINGTONMONUMENT

ROCKYSTATUE

N KELLY DR


SPRING GARDEN ST

SPRING GARDEN ST

SPRING GARDEN ST TUNNEL

SPRING GARDEN ST

PENNSYLVANIA AVEHALF

MARATHONMILE 5.0

UPSGEAR

CHECK

FINISH

FAMILY REUNION

FAMILY REUNION

MICH ULTRABEER GARDEN

VIP & MEDIAPARKING

INFORMATIONLOST & FOUND

T-SHIRTS & G. BAGSMEDICAL INFO

VOLUNTEERCHECK IN

UPSGEAR

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CHARITYVILLAGE

SPONSORROW

CGIMERCHANDISE

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SPRING GARDEN ST

SPRING GARDEN STSPRING GARDEN ST

USEFUL TIPS TIP #1 Enjoy the festival and your achievement!

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


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

PLAN YOUR FAMILY REUNION• Confi rm a post-race reunion plan BEFORE the race begins!• Plan to meet in the family reunion

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

START/FINISH LINEThe race starts and fi nishes at Eak-ins Oval, near the Philadelphia Mu-seum of Art, walking distance from many downtown hotels, public parking garages, train and subway stations. Please refer to the parking

and transportation document on the website for more information.

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

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

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

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

Spectator Tips

YOUR ROCK ‘N’ ROLL ENTOURAGE

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

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.

Sunlight is a natural resource we run out of once a day. Make good use of it.

MJ_1684_2014_RocknRoll_Ad.indd 1 2/11/14 3:27 PM


Race DayTransportation

GETTING TO THE START & FINISH LINEThe race starts and fi nishes at Eakins Oval, near the Philadelphia Museum of Art, which is within walking distance from many downtown hotels, public parking garages and public transportation options.

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

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

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

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

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

OFFICIAL VEHICLE OF THE ROCK ‘N’ ROLL MARATHON SERIES

FAST, FEARLESS AND EFFICIENT.JUST LIKE YOU.

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The 2014 M{ZD{ 3


Rock ‘n’ RollRunning Festival

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

SATURDAY,SEPTEMBER 20Start Time: 8:00 amStart/Finish Lines: Eakins Oval, Fairmount ParkFinish Line Festival: Eakins Oval, Fairmount Park

SUNDAY,SEPTEMBER 21Start Time: 8:00 amFinish Line: Eakins Oval, Fairmount ParkFinish Line Festival: Eakins Oval, Fairmount ParkStart Line: Benjamin Franklin, West of 22nd Street

HeavyMedals_14_EG-Fullpg-Ad.pdf 1 2/12/14 4:00 PM

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

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

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

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

JOIN THE TEAM AND WIN

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

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

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


Explore

THINGS TO DO IN PHILADELPHIANever been to Philly before? Or maybe you’ve been here, but haven’t explored as much as you like. Here are 15 must-sees, must-dos and must-tastes. Of course, you probably can’t tackle this entire list in one weekend, so that just means you’ll have to race back soon.

Liberty Bell6th & Market Streets, nps.gov/inde It’s cracked, but mighty.

Independence HallChestnut between 5th & 6th Streets, nps.gov/inde Literally where it all began.

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

BenjaminFranklin Museum314-322 Market Street, nps.gov/indeThe place to start your Philly Franklin immersion.

Betsy Ross House, 239 Arch Street, his-toricphiladelphia.orgThe pint-sized Colonial home of twhe woman credited with sewing the fi rst American fl ag.

Reading Terminal Market12th & Arch Streets, readingterminalmarket.org Foodie paradise in the form of cheesesteaks, roast pork, soft pretzels, soul food, Amish goodies and more.

Love Statue15th Street & John F. Ken-nedy Boulevard A photo-opp must—espe-cially with the picturesque Parkway in the background.

Courtesy of

september 20-21, 2014 21

Barnes Foundation, 2025 Benjamin Franklin Parkway, barnesfounda-tion.orgImpressive Impression-ism—and lots of it.

Rocky26th Street & the Benja-min Franklin Parkway Another Philly legend—this one fictional.

Philadelphia Museum of Art26th Street & the Ben-jamin Franklin Parkway, philamuseum.orgSo worth that run up the steps.

Boathouse RowKelly DriveGorgeous anytime of day, but especially in its glit-tery nighttime glory.

Italian MarketS. 9th Street between Federal & Fitzwater Streets, italianmarket-philly.orgInternational Market is more like it.

Geno’s Steaks and Pat’s King of SteaksSouth 9th Street and Passyunk Avenue, visit-philly.com/cheesesteaksAcross-the-street, rival cheesesteak vendors. Enough said.

Muralsall over town—literally, muralarts.orgMore than 3,600 and counting. Just look up.

Philadelphia Zoo3400 W. Girard Avenue, philadelphiazoo.orgAmerica’s first zoo—and still one of its most in-novative.


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

Rusted Root gained mainstream success with their 1994 album When I Woke. The album even-tually went Platinum thanks to their hit single “Send Me On My Way,” which has been used in numerous fi lms and popular culture referenc-es since its release. Their newest studio album, The Movement reached backed to their spiritual musical movement and “is a tribute to Rusted Root’s fans.”

Celebrate your 13.1 mile accomplishment with friends, family members, fellow partici-pants and Rusted Root at Sunday’s Finish Line Festival!

Headliner 1

HEADLINER PRESENTED BY:RUSTED ROOT


CourseBands

THE BIG UNKLE The Big Unkle was founded in 2009 by John Henderson, the former bassist of rock fusion power trio The Other Element. TBU is an original instrumental funk/jazz fusion project that has performed in some of Philadelphia’s major music venues, including The Trocadero, JC Dobbs and more. TBU has also earned a reputation for its charity work by performing for local non-profi t, community groups and civic events and marathons that benefi t organizations and causes.

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

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

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

COURSE BANDS

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Race WeekendEntertainment

SEPTEMBER 18-21, 2014 OUTBEAT. The fi rst LGBT jazz festival ever produced in the United States features public discussions and special receptions with the artists to intimate performances and historic concerts. Host venues through-out the city include the William Way LGBT Community Center, the Painted Bride Art Center, Chris’ Jazz Cafe and the Philadelphia Museum of Art. outbeatjazzfest.com

SEPTEMBER 5-21, 2014FRINGE FESTIVAL. For eighteen days of artistic pleasure, avant-garde performance meets street theater throughout the city. Throughout the city, livearts-fringe.org

THROUGH SEPTEMBER 22, 2014 THE WORLD IS AN APPLE: THE STILL LIFES OF PAUL CÉZANNE. Premiering at the Barnes Foundation, this exhibit charts the thematic and chronological lineup of Cézanne’s still life painting, examining how the painter changed the genre forever. 2025 Benjamin Franklin Parkway, barnes-foundation.org

THROUGH OCTOBER 26, 2014CHASING DREAMS: BASEBALL AND BECOMING AMERICAN. The National Museum of American Jewish History weaves together the history of American sport, leisure and national identity with the story of Jewish immigration and integration into American life. 101 S. Independence Mall East, nmajh.org

SEPTEMBER 5, 2014-JANUARY 15, 2015 DAVID LYNCH: THE UNIFIED FIELD. The Pennsylvania Academy of the Fine Arts (PAFA) exhibits the paintings and drawings of David Lynch in his fi rst major showing in the United States. Lynch attended PAFA in the 1960s as a painting student and has continued his studio practice as a dedicated visual artist. 118-128 N. Broad Street, pafa.org

SEPTEMBER 19-NOVEMBER 8, 2014 TERROR BEHIND THE WALLS. Thrill-seek-ers celebrate the Halloween season at Eastern State Penitentiary by visiting this spooky haunted house inside an abandoned prison. 2027 Fairmount Avenue, easternstate.org

WEEKEND EVENTSCourtesy of

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from pre-race meals, expedited expo access and bib pick-up to post-race ice bags, the Westin viP Marathon Package helps you get to the start line stress free. We also offer

late check-out so you can relax after your big day.

Book a viP Marathon Package at westin.com/runwestin


Elite Athletes

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

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

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

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

ROCK WITH THE WORLD’S BEST

september 20-21, 2014 29

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

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

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

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


Race History

The Rock ‘n’ Roll Philadelphia Half Marathon is consistently known as one of the fastest half marathon courses in the world, attract-ing some of the top elite runners every year. The race joined the Rock ‘n’ Roll Marathon series in 2010 and has since set multiple records, including the United States All-Comers record for men and women in 2011.

Past male champions include Americans Ryan Hall (2009) and Khalid Khannouchi (1999, 2000). Also included on this list are two time champions Mathew Kisorio (2010, 2011, course record 58:46) and Stanley Bi-wott (2012, 2013) of Kenya. Women’s cham-pions include New Zealand native Kimberley Smith, who currently holds the women’s course record and US All-Comers record with a time of 1:07:11 (2011), and Deena Kastor (2005), who will be pacing the 5K on Saturday and running the half marathon on Sunday.

HISTORY OF THE RACE

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34 rOCK ‘N’ rOLL pHILADeLpHIA® ½ mArAtHON

For many of you, this will be your fi rst marathon or half marathon. Whether this is your fi rst or fi ftieth race, congratulations on your commitment to fi tness 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

It’s too late to start now, but you need to respect the distance

you’ve chosen to walk or run. There are many diff erent 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 fl uid 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 scientifi c, limit fl uid

intake to 4-8 oz of sports drink every 20 minutes.

SALT

Losing salt through sweating and complex hormone changes

during exercise can result in lowering your serum [blood]

sodium level. This will not only aff ect 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, 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…

Respect the Distance

RX TO ROCKADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.

RX TO ROCK S T A Y H Y D R A T E D

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

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36 rOCK ‘N’ rOLL pHILADeLpHIA® ½ mArAtHON

48:00 | DO A SHORT, FAST WORKOUTFor example, run three miles easy, then run 6 x 30-second relaxed sprints.

47:00 | START CARBO-LOADINGBe sure to consume high-carb foods and bever-ages at every meal.

31:00 | GET A GOOD NIGHT’S SLEEPGetting adequate sleep is critical the fi nal days before a big race.

22:00 | DO A SHORT, EASY WORKOUTIt relieves mental and physical tension and keeps the body primed for performance.

21:00-10:00 | KEEP CARBO-LOADINGMaintain 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 TOGETHERTake 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 MORNINGMake a concrete plan for race morning that includes a wake-up time and a route to the race venue

3:00 | WAKE UP EARLYSet 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 MEALIt 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 READYGo 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 THOROUGHLYStart 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.

—By Matt Fitzgerald

Race Day Checklist

The � nal 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.

LOVE YOUR SPORTS BRA?YOU SHOULD.

THE BRA YOU DESERVE IS HERE.

MOVINGCOMFORT.COM / #MOVINGCOMFORT


Running Trails

HIT THE TRAILS:Courtesy of

Those craving a bucolic trip through leafy landscapes and gurgling creeks will fi nd miles and miles of uninterrupted trails and hundreds of acres of leafy parks and preserves in the Philadelphia region.

The Schuylkill River Trail is a partially paved, multi-use trail that will total 130 miles when complete. To date, there are about 60 miles, including a 28-mile stretch from Schuylkill Banks in Phila-delphia to Mont Clare in Montgomery County that passes through both rural scenery and quaint neighborhoods on its way to Valley Forge National Historical Park and beyond. If that’s still not enough, follow the multi-use Perkiomen Trail that runs the remaining 20 miles to Green Lane Park, one of three Montgomery County parks it connects along with Lower Perkiomen Valley Park, Central Perkio-men Valley Park and Pennypacker Mills.

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Legacy Runners

LEGACY RUNNERS:Congratulations to the following 26 participants who will be participating in this event for the 37th consecutive year in 2014!Howard Bernard Long Beach Township NJDon Blender Philadelphia PALorraine Cephus Cherry Hill NJJoshua Chong Lansdale PAVincent Cloud Palm Beach FLStan Cooper Cherry Hill NJMichael Davis Beach Haven NJNancy English Swarthmore PAMary Pat Ezzo Richboro PAMark Fite Ivyland PAFrederick C Fletcher II Devon PABob Fortunato Philadelphia PAMichael Geiger Medford NJGary Gordon Glenside PATina Johnson Winter Garden FLDavid Kaslow Berwyn PACharles Kelly Vergennes VTPrince Knight Bradenton FLPeter Longstreth Philadelphia PADennis Mellish Lansdale PARobert Mulhearn Media PAGerald Mullen Philadelphia PAGlenn Tighe Burlington NJLarry Waldman Newtown PAGeorge Welsch Barnegat NJAl Worthington Glenside PA

september 20-21, 2014 41

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september 20-21, 2014 43

More feet in the streets require more helping hands from the fans. If your friends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew!

Volunteer opportunities are available Thursday through Sunday of race week; both individuals and groups of all sizes are needed.

For more information, visit runrocknroll.competitor.com/philadelphia/volunteer or stop by Volunteer Check In at the Health & Fitness Expo during race weekend for information on available shifts. Spread the word and help us ROCK Philadelphia! #RnRRaceCrew

JOIN THE RACE CREW!20,000 + PARTICIPANTS = 1,500 VOLUNTEERS NEEDED

Team In Training: the

people who run, walk, swim

and cycle to save lives. Our

certifi ed coaches will train

you while you raise funds

for cancer research.

Join the Team.

Photo by Nigel Parry/CPi

www.teamintraining.org 800.482.TEAM

Jaime and Je� FreedmanTNT Participants and Corporate Team Captains

EventGuide_12_12.indd 1 12/7/12 4:55 PM


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

Team In TrainingGet More. Give More.Register Today!Completing an endurance sports event such as a marathon or half marathon is one of life’s great experiences. And when you train with The Leukemia & Lymphoma Society’s Team In Training, you make that experience an even greater accomplishment by not only changing your life but by helping cure cancer. Team In Training also gives you more of everything you need for success.

In return, you’ll raise funds to help people with blood cancers live better, longer lives.

Find out more about this exciting program and how you can really make a difference in the search for cancer cures. Visit teamintraining.org or call 800-482-TEAM today.

OFFICIAL CHARITIESAccess Sports ExperiencesTeam Access SportsProvide multi-dimensional sports experiences; event attendance, interactive clinics and educational seminars bringing opportunities to disadvantaged populations and knowledge to individuals.Website: accesssportsexperiences.org Email: [email protected] Phone: 484-255-9674

American Association for Cancer Research FoundationAACR Runners for ResearchTo prevent and cure cancer by providing fi nancial support for scientifi c research, education, and communication.Website: aacrfoundation.org Email: [email protected] Phone: 215-446-6899

Bringing Hope HomeThe Hope SquadBringing Hope Home provides unexpected amazingness to families with cancer in the Greater Philadelphia Area through emotional and fi nancial support.Website: bringinghopehome.org Email: [email protected] Phone: 267-251-4846

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

Colon Cancer Challenge FoundationTeam Colon Cancer ChallengeTeam Colon Cancer Challenge is dedicated to a World Without Colorectal CancerTM).Website: events.coloncancerchallenge.org Email: [email protected] Phone: 914-305-6674

Dravet Syndrome FoundationDSF RACERDravet Syndrome Foundation’s mission is to raise research funds and increase awareness of Dravet syndrome and related epilepsies.Website: dravetfoundation.org Email: [email protected] Phone: 203-880-9456

Families of Spinal Muscular AtrophyTeam Families of SMAFamilies of SMA funds and directs the leading SMA research to develop a treatment and cure and provides family support.Website: curesma.orgEmail: [email protected] Phone: 800-886-1762

Family and Children’s AidWe support Sandy HookProvide no cost mental health services for teachers, students and families directly impacted by the Sandy Hook tragedy.Website: fcaweb.orgEmail: [email protected] Phone: 203-205-2633

Family Lives OnTeam TraditionFamily Lives On and Team Tradition supports the lifelong emotional well-being of children whose mother or father has died.Website: familyliveson.orgEmail: [email protected] Phone: 610-458-1690

Friends of Jaclyn Foundation Team FoJPair children battling pediatric brain tumors with college sports teams, teams give children love, support and friendship during the fi ghtWebsite: friendsofjaclyn.org Email: [email protected] Phone: 410-961-6790

Girls on the Run Philadelphia SoleMatesWe inspire girls to be joyful, healthy and confi dent using a fun, experience-based curriculum which creatively integrates running.Website: gotrphiladelphia.orgEmail: [email protected] Phone: 610-235-6406

PREFERRED CHARITY PARTNERS

Offi cial Charities

september 20-21, 2014 45

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

IM Able FoundationGet up and move!Our mission is to remove obstacles preventing people affected by disabilities from being physically active. Providing grants and fi tness opportunities.Website: imablefoundation.orgEmail: [email protected]: 877-595-3505

International 22q11.2 Foundation, Inc.22K for 22qImproving the quality of life for individuals affected by the 22q syndromes through family and professional partnerships. Website: 22q.org Email: [email protected]: 215-370-6750

Maasai RisingRun for Maasai RisingMaasai RIsing aims to improve the lives of all members of the Maasai Tribe in Kenya and Tanzania.Website: maasai-rising.orgEmail: [email protected]: 215-605-1748

Marfan FoundationTeam VictoryThe Marfan Foundation does everything possible to make sure people with Marfan syndrome and related disorders live longer, fuller lives.Website: marfan.org/get-involved/fundraising-events/victoryEmail: [email protected]: 516-883-8712 ext. 138

Melanoma Education Foundation MEF Runner SupportSave lives from melanoma by educating high school and middle school students about early self-detection.Website: skincheck.org Email: [email protected] Phone: 718-775-7297

Move for HungerTeam Move for HungerJoin Team Move For Hunger and help us provide meals to families in need across the US.Website: moveforhunger.org Email: [email protected] Phone: 732-832-5025

Multiple Sclerosis Association of AmericaTeam MSAAMSAA is a leading resource for the entire MS community, improving lives today through vital services and support.Website: support.mymsaa.org/rrEmail: [email protected]: 800-532-7667

NephCureNephletesThe NephCure Foundation is an organization committed to support research seeking the cause of kidney disease FSGS and Nephrotic Syndrome.Website: nephcure.org Email: [email protected] Phone: 866-637-4287

Organization for Autism ResearchRun for AutismJoin us and choose to be part of a group of committed individuals dedicated to raising funds for autism research.Website: fi rstgiving.com/oar Email: [email protected] Phone: 703-243-3466

Parent Project Muscular DystrophyRun For Our sonsRun For Our Sons is a fundraising program of Parent Project Muscular Dystrophy, the largest non-profi t focused entirely on Duchenne.Website: www.runforoursons.org Email: [email protected]: 201-250-8440

Preston’s March For EnergyWe provide specially adaptive bikes to children with special needsWebsite: prestonsmarch.org Email: [email protected] Phone: 302-377-3923

Prostate Cancer FoundationAthletes for a CureAthletes for a Cure raises funds and awareness for the fi ght against prostate cancer by supporting life-saving research.Website: athletesforacure.org Email: [email protected] Phone: 310-570-4700

Racing To RegisterTEAM RTRTEAM RTR use sport to inspire people to join the National Bone Marrow Donor Registry and fi ght blood cancers.Website: racingtoregister.com Email: [email protected] Phone: 215-292-5575

Sandy Rollman Ovarian Cancer FoundationTeam TealTo unite with our community to promote awareness of ovarian cancer and fund research towards a cure.Website: sandyovarian.org Email: [email protected]: 610-446-2272

Sephardic Bikur HolimTeam SBHKindness through service–delivered with care, compassion, and a commitment to excellence–to those among us who are struggling and suffering.Website: sbhonline.org Email: [email protected]: 718-787-1400Society for Orphaned Armenian

Relief SOARSOAR for the OrphansSOAR is a nonprofi t organization dedicated to providing humanitarian relief to orphaned Armenians throughout the world.Website: soar-us.orgEmail: [email protected] Phone: 610-213-3452

Offi cial Charities

Official Sponsors

Corporate Sponsors

rOCK ‘N’ rOLL pHILADeLpHIA ½ mArAtHON #rNrpHILLYRunRocknRoll.com

2014 Rock 'n' Roll Philadelphia Event Guide

Documents

Transcript of 2014 Rock 'n' Roll Philadelphia Event Guide