rock 'n' roll dc marathon & 1/2 marathon
Post on 26-Jul-2016
218 views
Embed Size (px)
DESCRIPTION
ÂTRANSCRIPT
MARCH 12, 2016MARATHON | MARATHON | 5K
RunRocknRoll.com
#RNRDC
Welcome to the one race you wont want to end. A race so rock n roll, the mile
markers are rock bands. Because whats the point of running if you just want it to
end? Here, you might not break the tape, but the podium isnt the point. Life is a
journey and running should be a celebration.
#rnrdc | @runrocknroll
RunRocknRoll.com
MARCH 12, 2016 3
Contents
6 SCHEDULE OF EVENTS
8 COURSE MAP
12 START LINE MAP
14 FINISH LINE MAP
16 SPECTATOR TIPS
18 TOYOTA ROCK 'N ' ROLL CONCERT SERIES
20 RACE DAY CHECKLIST
22 RESPECT THE DISTANCE
28 DC RUNNING SPOTS
31 FUNDRAISING GROUPS
32 OFFICIAL SPONSORS
18 HEADLINER:
TOWER OF POWERStay after the race to
rock out!
WRITER: Madora Mak, Erica Wood PHOTOGRAPHERS: Ryan Bethke, MarathonFoto GRAPHIC DESIGN & LAYOUT: Nestor Pecache
Is a natural source of high-quality protein to build lean muscle
Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential
Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat
Lowfat Chocolate Milk:
Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
@chocolate_milk @builtwithchocolatemilk/builtwithchocolatemilk
20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK
Three-time Kona World Champion MIRINDA RINNY CARFRAEis no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks.
Watch Rinny training videos and learn more about the science of recovering with chocolate milk at
BuiltWithChocolateMilk.com
RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE
MIRINDA RINNY CARFRAE
Whats your favorite thing about running?MC: For me, running is relaxing, especially when youre really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. Its time I have for myself, to focus on my own goals and thoughts.
Any tips for new runners training for their first half or full marathon?MC: Its easy to get hung up on your pace and how fast or slow youre going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.
How do you break through the mental and physical blocks?MC: When Im tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wallbreathing, pacing, hydrating and fueling properly. While its important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. Youll notice it becomes second nature to push through the bumps in training.
Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what youve lost. Lowfat chocolate milk is a great and easy option and Ive been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. Its also got your electrolytes, sodium, potassium; elements you lose when youre sweating. Its a great little formula, and wholesome, simple and lowfat.
6 ROCK N ROLL DC MARATHON & MARATHON
Schedule of Events
HEALTH AND FITNESS EXPO
Health & Fitness ExpoThe DC Armory
2001 E Capital St. SE,Washington, DC 20003
Thursday, March 1012:00 pm 7:00 pm
Friday, March 1110:00 am 7:00 pm
Expo admission is FREE & open to the public.
RACE DAY EVENTS
Race Day Saturday, March 12
Marathon & 1/2Start Time
7:30 amStart Line
Constitution Avenue NW at 14 St. Northwest
5KStart Time
7:30 amStart Line
RFK Stadium Lot 3
FINISH LINE FESTIVAL
RFK Stadium Lot 3
Moonshine Society8:30 am 10:15 am
Awards Ceremony10:45 am 11:00am
Tower of Power11:00 am 12:15 pm
Moonshine Society12:30 pm 1:30 pm
* Subject to change
WASHINGTON DC SET LIST
RACE RESULTS Official race results will be posted online at competitor.com by 7:00 p.m. EST.
Bruce Broussard President and Chief Executive Officer Humana Inc.
Run, Rock and Roll for a Cause with Humana and Charity MilesWe run for a lot of great reasons to feel fit and healthy, to clear our minds and to chase our personal best.
And at the upcoming Rock n Roll race weekend you can add another reason to that list by running for others!
Race participants can raise money for charity during the weekend events simply by visiting Charity Miles and downloading the FREE Charity Miles app for Android or iPhone thats right, its completely free and easy to use, too. Once you have downloaded the app, you will be able to select one of more than 25 national charities that are important to you. For every mile you log via the app, Charity Miles will then donate 25 cents to the cause of your choice
Heres to making a difference and running for even more great reasons to #rockyourhealth
Sincerely,
GCHJFGDEN 0915
8 ROCK N ROLL DC MARATHON & MARATHON
Course Map
COURSE NOTES
Porta potties are located at every hydration station
throughout the course.
McMillanReservoir
RockCreekPark
TaftRecreation
Center
KenilworthAquatic Gardens
LincolnPark
Fort Chaplin Park
Fort Stanton Park
MontrosePark
Pope BranchPark
Fort BunkerHill Park
Anacostia Park
StantonPark
NormanstonePark
BrentwoodPark
Melvin CHazen Park
BarnardHill Park
DumbartonOaks Park
KaloramaPark
RandallPlayground
Fort Davis Park
Fort MahanPark
Lafayette Park
ColmarManor Park
AnacostiaRiver Park
AnacostiaPark
Langdon Park
Piney CreekPark
Fort DupontPark
FranklinPark
MeridianHillPark
VirginiaHighlands
Park
West Potomac Park
SuitlandParkway
SuitlandParkway
East PotomacPark
N a t i o n a l M a l l
TheodoreRoosevelt
Island
The Ellipse
US National Arboretum
Lady BirdJohnsonMem. Park
G.W. Mem.Parkway
RFKStadium
VerizonCenter
NationalsPark
HowardUniv.
G.W.Univ.
CatholicUniversityof America
TrinityCollege
GallaudetUniversity
GeorgetownUniversity
Potomac River
Rock Creek
Anacos
tia Riv
er
ReaganNationalAirport
US Soldiers &Airmens
Golf Course
East PotomacGolf Course
LangstonGolf Course
Army NavyCountry Club
HowardUniv.Hosp.
GeorgetownUniversityHospital
WashingtonHosp.Center
VAMed.
Center
Mt OlivetCemetery
CongressionalCemetery
LincolnMemorialCemetery
GlenwoodCemetery
WoodlawnCemetery
Fort LincolnCemetery
WashingtonNationalCemetery
Cedar Hill Cemetery
Oak HillCemetery
Arlington National Cemetery
FashionCentre
at PentagonCity
Crystal CityShops
FortLesley JMcNair
Washington Navy Yard
Tidal Basin
Washington Channel
UnionStation
Navy Memorial
JeffersonMemorial
United StatesSupreme Court
UnitedStatesCapitol
WashingtonMonumentLincoln
Memorial
WashingtonConvention
Center
WhiteHouse
ThePentagon
Washington NationalCathedral
US NationalArboretum
Visitors Cent
2
3
1
13
14
15
17
18
19
20 2122 23
24
25
26
16
13
2
1
3
4
5
6
7
8
9
10
12
11
L St NW
E St Expy
7th
St N
W
14th
St S
W
Canal Rd NW
Pennsylvania Ave NW
Maine Ave SW
New H
amps
hire A
ve NW
M St NW
New H
amps
hire A
ve NW
Branch Ave
Pennsylvania Ave
Pennsylvania Ave NW
Massachusetts Ave NW
E Capitol St SEE Capitol St NE
Massachusetts Ave NWNew York
Ave NW
17th
St N
W
Wisconsin Ave NW
Branch Ave SE
14th
St N
W
Rhode Isla
nd Ave NW
H St NW
16th
St N
W
Massachusetts Ave NW
Independence Ave SE
South Dakota Ave NE
Independence Ave SW
Connecticut Ave NW
Connecticut Ave NW
Suitland Pky SE
Rhode Isla
nd Ave NE
Pennsylvania Ave SE
N Ca
pito
l St N
E
N Capitol St NE
S Ha
yes S