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  • 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