rock 'n' roll dc marathon & 1/2 marathon

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

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Canal Rd NW

Pennsylvania Ave NW

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Branch Ave

Pennsylvania Ave

Pennsylvania Ave NW

Massachusetts Ave NW

E Capitol St SEE Capitol St NE

Massachusetts Ave NWNew York

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Wisconsin Ave NW

Branch Ave SE

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Rhode Isla

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Massachusetts Ave NW

Independence Ave SE

South Dakota Ave NE

Independence Ave SW

Connecticut Ave NW

Connecticut Ave NW

Suitland Pky SE

Rhode Isla

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Pennsylvania Ave SE

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N Capitol St NE

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