rock n roll portland half marathon event guide
DESCRIPTION
ÂTRANSCRIPT
MAY 17, 2015½ MARATHON | 10K
RunRocknRoll.com
#RNRPDX
½ MARATHON | 10K
RunRocknRoll.com
2 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
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.
#rnrpdx | @runrocknroll
RunRocknRoll.com
MAY 17, 2015 3
Contents
4 SCHEDULE OF EVENTSPreview the happenings for the Expo, Race Day and Finish Line Festival
6 COURSE MAPCheck out this year’s epic course!
8 START LINE MAPVenue diagram for the start line located at Waterfront Park
10 FINISH LINE MAPVenue diagram of the fi nish line and festival at Waterfront Park
12 SPECTATOR TIPSAll the info your fam-ily and friends need to cheer you on
14 PARKING AND TRANSPORTATIONParking and other race day transportation details
20 TOYOTA ROCK ‘N’ ROLL CONCERT SERIESGet ready to rock with Portugal. The Man!
28 RESPECT THE DISTANCE Tips from the RNR Series Medical Director to ensure your best race possible
30 RACE DAY CHECKLIST48 hour checklist to ensure you are prepared for your big day
32 RUNNING TRAILSWarm up on some of PDX’s best paths
41 CHARITIES Charity is the Heart of Rock ‘n’ Roll
18 DESTINATION PORTLAND
“Must sees” to make your weekend even
more memorable
WRITER: Bekah Holt, Peter McDermott PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin
4 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Schedule of Events
PORTLANDSET LIST
HEALTH AND FITNESS EXPO
Oregon Convention Center: Hall D-E
777 NE Martin Luther King Jr. Boulevard
Portland, OR 97232
Friday, May 1512 p.m. - 6 p.m.
Saturday, May 169 a.m. to 5 p.m.
Expo admission is FREE & open to the public.
RACE DAY EVENTS
Sunday, May 17
Start TimeHalf: 8:15 a.m.10K: 8:30 a.m.
Half Start LineSW Naito pkwy at Oak
10K Start LineSW Naito pkwy at
Yamhill
Half FinishW Naito pkwy at Yamhill
10K FinishIn Waterfront Park,
North of Morrison Bridge
FINISH LINE FESTIVAL
Governor Tom McCall Waterfront Park
9:00 a.m. - 1:00 p.m.
Toyota Rock ‘n’ Roll Concert Series*
Opening Act 9:00 a.m. - 10:00 a.m.
Awards Ceremony10:15 a.m. - 10:30 a.m.
Portugal. The Man 10:30 a.m. - 11:30 a.m.
Closing Act12:00 p.m. to 1:00 p.m.
*Timeline is subject to change
RACE RESULTS Of� cial race results will be posted online at competitor.com by 7:00 p.m. PST. on race day
6 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Course Map
OverlookPark
Irving Park
Wilshire Park
LaurelhurstPark
EssexPark
Montavilla Park
Portland Heights Park
Madrona Park
BuckmanField
Kenilworth Park
Laurelhurst ParkTheatre Annex
Clinton Park
WellingtonPark
Council CrestPark
Oregon Park
HolladayPark
Couch Park
Mt TaborPark
Terwilliger Park
UnthankPark
MarquamNature Park
North Park Blocks
RoseCity Park
Sewallcrest Park
HillsideCommunity Center
Powell Park CrestonPark
ColonelSummers Park
Duniway Park
JamisonSquare
BrooklynSchoolPark
TannerSprings Park
GlenhavenPark
NormandalePark
WallacePark
Dawson Park
BrooklynPark
Washington Park
US Grant Park
Governors Park
Lillis-AlbinaPark
King School Park
FraserPark
GovernorTom McCallWaterfront Park
PGEPark
Rose GardenArena
PortlandState Univ.
Oregon Health &Science University
WarnerPacific
College PortlandCom. College
-SE Ctr
Willamette River
Rose City Golf Course
Providence-Portland
Medical Ctr
Legacy GoodSamaritanHospital
OhsuHospital
LegacyEmanuelMed. Ctr.
Lone Fir Cemetery
Rose City Cemetery
LloydCenter
McMenamin’s
Ohsu-CTR ForHealth & Healing
OregonConvention
Center
US BancorpTower
OregonMuseum ofScience &Industry
ClearCreek
Distillery
1
2
4 5
6
7
8 9
1011
12
13
3
1
2
3
4
5
6
10K FINISH
10K START
NW 4t
h Ave
NW Cornell Rd
SW Washington StSW Alder St
SW B
roadw
ay
NW Glisan St
SW 14
th Av
e
SW 18
th Av
e
SW 13
th Av
e
SW Vista Ave
W Burnside St Burnside Brg
NW Everett St
SW N
aito P
ky
SW Hoffman Ave
SW H
arbor
Way
SW Patton R
d
SW 6t
h Ave
SW Harbor Dr
SW Barbur Blvd
SW Broadway Dr
SE 21
st Av
eSE
20th
Ave
SE Belmont St
SE G
rand
Ave
SE 11
th Av
e
NE 12
th Av
e
NE Couch St
SE 17
th Av
e
SE Foster Rd
SE 60
th Av
e
SE Morrison St
SE 12
th Av
e
SE C
esar
E C
have
z Blvd
E Burnside St
SE Division St
SE 50
th Av
e
NE Willow St
NE 60
th Av
eNE 28
th Av
e NE C
esar
E C
have
z Bl vd
NE Glisan St NE Glisan St
NE Sandy Blvd
NE H
ollad
ay S
t
N Thunderbird Way
NE Irving St
NE Russell St
N Larrabee Ave
N Ke
rby A
ve
NE Weidler St
N W
illiam
s Ave
N Va
ncou
ver A
ve
NE Broadway
N Going CtN Going St
N Greeley Ave
NE 15
th Av
e
NE 33
rd A
ve
N Int
ersta
te Av
e
NE Fremont St NE 57
th Av
e
NE C
ully B
lvd
NE Halsey St
NE Sandy Blvd
NE Fremont St
NE Broadway NE 47
th Av
e
SW Jefferson StSW Columbia St
SW Jefferson St
SE Hawthorne Blvd
SE Division St
Steel Brg
NE Multnomah St
NE 16
th Av
e
NE Lloyd Blvd
NW NORTHRUP ST
NE G
RAND
AVE
N BEECH ST
NE TILLAMOOK ST
NE THOMPSON ST NE 2
1ST A
VE
SE 2n
d Ave
SE Ankeny St
NE Lloyd Blvd
NE 1st Ave
Ne 26
th Av
e
NE COUCH ST
SE ANKENY ST
NE G
arfie
ld Av
e
N Graham St
N Bo
rthwi
ck A
ve
N E 2
2 ND
AVE
NE HALSEY ST
NE SCHUYLER ST
NE 2
2ND
AVE
SE YAMHILL ST
SE 3
5TH
AVE
SE MORRISON ST
HAWTHORNE BRGSE HAWTHORNE BLVD
SE PINE ST
NE 2
1ST A
VE
SW NAITO PKY
SE W
ATE R
AVE
NE 2
0TH
AVE
NE 24
th Av
e
SE 4th Ave
SW COLUMBIA ST
SW JEFFERSON ST
NW NAITO PKY
SE 3
7TH
AVE
SE OAK ST
SE 33RD A VE
SW N
AITO
PKY
NW Front Ave
SE DIVISION STSE
3RD
AVESW
1ST A
VE
Morrison Brg
SE SHERMAN ST
SE STEPHENS ST
SE 1
0TH
AVE
SE 8
TH A
VE
SE YAMHILL ST
SW YAMHILL ST
NW STATION WAY
NW HOYT ST
NW 9
TH A
VE
NW FLANDERS ST
N BROADWAY
BROADWAY BRG
NW B
ROAD
WAY
N Fremont St
N M
ISSI
SSIP
PI A
VE
N INTERSTATE AVE
N RUSSELL ST
NE 1
7TH
AVE
NE FREMONT ST
4399 99
9999
99
213
213
213
26
30
26
26
26
30
30
30
30
30
30
26
26 26
8484
84
5
5
5
405
405
Marquam Hill
Laurelhurst
Hollywood
Albina
Portland Heights
Irvington
Haig
East Portland
Graham
KingsHeights
Jefferson Street
Bridlemile
Montavilla
Alameda
Portland
COURSE NOTES
Porta potties are located at every hydration station
throughout the course.
11
SUNDAY, MAY 17, 2015HALF START TIME: 8:15 AM10K START TIME: 8:30 AM
HALF MARATHON COURSE10K COURSEBUS BOX PRIMARY ROUTEBUS BOX SECONDARY ROUTEVEHICLE (BUS) TRAFFIC FLOW
SUBJECT TO CHANGE V08
1
11
1
SUNDAY, MAY 17, 2015HALF START TIME: 8:15 AM10K START TIME: 8:30 AM
BOTH COURSESMARATHON COURSEHALF MARATHON COURSEMINI COURSERELAY TRANSITIONBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION
GU ENERGY STATIONMEDICALRESTROOMS
SUBJECT TO CHANGE V09
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
8 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
ISO 12647-7 Digital Control Strip 2007100
807070100
10 25 50 75 90 100
107 7 100 100 100100 100 60 100 100 70 70 30 30
100 70 30100 60
100 100 60 100 100
100 60 100 70 30 100 60 40 70 4070 30 100 40 40 100 40 100 40 70 40 70 40 40 340 70 40 70 40 40
100 10070 70 30 30 100 100 60 70 70 4070 70 30 30 100 40 100 40 40 100 10 40 40 20 70 70 3.1 2.2 2.270 40 40 75 66 6650 40 4025 19 190 0 0 0
3%
B
A
Insertion: RnR Creative Director: Randall SchoonoverFile Name: BROOKS-GTS15M-eventguide 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
You make the trip to the o� ce the highlight of each day. And with the Adrenaline GTS 15‘s
legendary combination of comfort and support, it’s an unbelievably smooth one.
The ultimate go-to-shoe’s BioMoGo DNA midsole instantly adapts to your unique
step to keep you running strong and fast, mile after mile.
Learn more at brooksrunning.com
thank you running
©2015 Brooks Sports, Inc.
Pho
to b
y @
zack
syl
You make the trip to the o� ce the highlight of each day. And with the Adrenaline GTS 15‘s
legendary combination of comfort and support, it’s an unbelievably smooth one.
Adrenaline GTS 15
Start Line Map
SW Naito Pkwy
SW Naito Pkwy
SW Y
amhi
ll St
SW T
aylo
r St
SW S
alm
on S
t
WillametteRiver
WillametteRiver
Rose
FestivalO
ffice
Fountain
SW M
orris
on S
t
SW 1st Ave
SW 1st Ave
SW 2nd Ave
SW 2nd Ave
Waterfront Trail
Waterfront Trail
LIGHT RAIL TRACKS
SW S
tark
St
SW W
ashi
ngto
n St
SW O
ak S
t
Mor
rison
Brid
ge
CORRALCROSSING
10K RACERACE START
from 8:30 to 8:45am
HALF MARATHONRACE START
from 8:15 to 8:45am
INFORMATION& SOLUTIONS
STARTREFRESHMENTS
MAINGATE
EASTGATE
WESTGATE
SOUTHGATE
CHARITYVILLAGE
VOLUNTEERCHECK IN
VIP
GEARCHECK
MAINMEDICALCENTER
12
35
67
8
4
910
1213
1415
1617
18
E
11
12
3
54
START
START
NEVENT GUIDE
1
STA
RT
AR
EA
MA
P
ISO 12647-7 Digital Control Strip 2007100
807070100
10 25 50 75 90 100
107 7 100 100 100100 100 60 100 100 70 70 30 30
100 70 30100 60
100 100 60 100 100
100 60 100 70 30 100 60 40 70 4070 30 100 40 40 100 40 100 40 70 40 70 40 40 340 70 40 70 40 40
100 10070 70 30 30 100 100 60 70 70 4070 70 30 30 100 40 100 40 40 100 10 40 40 20 70 70 3.1 2.2 2.270 40 40 75 66 6650 40 4025 19 190 0 0 0
3%
B
A
Insertion: RnR Creative Director: Randall SchoonoverFile Name: BROOKS-GTS15M-eventguide 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
You make the trip to the o� ce the highlight of each day. And with the Adrenaline GTS 15‘s
legendary combination of comfort and support, it’s an unbelievably smooth one.
The ultimate go-to-shoe’s BioMoGo DNA midsole instantly adapts to your unique
step to keep you running strong and fast, mile after mile.
Learn more at brooksrunning.com
thank you running
©2015 Brooks Sports, Inc.
Pho
to b
y @
zack
syl
You make the trip to the o� ce the highlight of each day. And with the Adrenaline GTS 15‘s
legendary combination of comfort and support, it’s an unbelievably smooth one.
Adrenaline GTS 15
10 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Finish Line Map
SW Naito Pkwy
SW Naito Pkwy
SW Y
amhi
ll St
SW T
aylo
r St
SW S
alm
on S
t
WillametteRiver
WillametteRiver
Rose
FestivalO
ffice
Fountain
SW M
orris
on S
t
SW 1st Ave
SW 1st Ave
SW 2nd Ave
SW 2nd Ave
Waterfront Trail
Waterfront Trail
LIGHT RAIL TRACKS
SW S
tark
St
SW W
ashi
ngto
n St
SW O
ak S
t
Mor
rison
Brid
ge
MAINGATE
EASTGATE
WESTGATE
SOUTHGATE
CHARITYVILLAGE
VOLUNTEERCHECK IN
VIP
GEARCHECK
MAINMEDICALCENTER
SPONSOR ROW - WEST
SPONSOR ROW - EAST
FAMILY REUNION
FAMILY REUNION
BEERGARDEN
FINISHFESTIVAL
STAGE
10K RACEFINISH LINE
First Runner - 8:55amLast Runner - 10:45pm
HALF MARATHONFINISH LINE
First Runner - 9:15amLast Runner - 12:45pm
INFORMATION
SECUREZONE
RUNNEREXIT
SECUREZONE
RUNNEREXIT
FINISH
FINISH
NEVENT GUIDE
1
FINIS
H A
RE
A M
AP
MAY 17, 2015 11
12 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
TRACK YOUR RUNNERSign up for the Competitor Wireless Runner Tracking text messaging service at competitorwireless.com
ALONG THE COURSECatch your runner and some live lo-cal music! Enjoy downtown Portland while watching for your runner along Naito Parkway as runners make their way toward the Hawthorne Bridge and East Portland. Check out the course map at runrocknroll.com/Portland to plan your viewing site.
WALK OR RIDE TO THE START & FINISHWalking or riding your bike will save time and help you avoid traf-fi c, road closures and congestion. There will be a complimentary bike valet at Waterfront Park. You can also take a TriMet bus, ride MAX Light Rail or hop on a Portland Streetcar to avoid parking hassles.
If you need to drive, be prepared to pay for parking at various downtown garages and lots. Also, allow extra time for delays due to road closures.
PLAN YOUR FAMILY REUNIONBe sure to discuss a post-race reunion plan with your runner BE-FORE the race. Designated alpha-betical signs will be prominently displayed in the Family Reunion area at the Finish. Pick a letter and make sure everyone in your party knows to meet at that letter.
CELEBRATE TOGETHERJoin your runner at Waterfront Park to enjoy the free fi nish line concert! The Finish Line Festival will take place in Waterfront Park near Salmon Street from 9:00 am to 1:00 pm.
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
14 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Transportation
RIDE YOUR BIKEWe have teamed up with Go By Bike to host a complimentary race day bike valet at Water-front Park. Avoid traffi c and road closures and help us reduce our carbon footprint by riding your bike to the start!
USE TRIMETGo green and save money on parking! It’s easy, aff ordable and fun. Take a TriMet bus or ride the MAX Light Rail to get to the run. All MAX lines as well as dozens of bus lines serve downtown. Fares are required on the MAX in downtown Portland and throughout the MAX system. Visit trimet.org to plan your ride using the online trip planner. Expect minor delays due to the crowds. Race day MAX tickets will also be available for sale at the TriMet booth at the Health & Fitness Expo.
Closest Eastbound MAX station to the Start Line & Finish Lines – Yamhill District Station, located at 1st & Yamhill. The Yamhill District Station is served by both the MAX Blue and Red lines and is a one block walk to the Start & Finish Lines.
Closest Westbound MAX station to the Start & Finish Lines – Morrison/SW 3rd Station, located at 3rd & Morrison. The Morrison/SW 3rd Station is served by both the MAX Blue and Red lines and is a four block walk to the Start & Finish Lines.
DRIVE & PARK DOWNTOWNThere are many paid parking options in down-town Portland. There is NO free parking for participants or spectators; standard parking rates will apply. All parking lots in the area are privately owned, and fees range from $5 to $20.
PARTICIPANT DROP-OFF AT THE START LINE Participants may be dropped off at the Start Line. Expect heavy traffi c. Please carpool and arrive early. Naito Parkway will be closed, so the best option for dropping is anywhere along 3rd, 4th or 5th Ave. between SW Yamhill St. and SW Stark St. Then walk the few short blocks to the start.
RACE START TIME: Half 8:15 am; 10K 8:30 amHALF START LINE: SW Naito pkwy at Oak 10K START LINE: SW Naito pkwy at Yamhill HALF FINISH: W Naito pkwy at Yamhill 10K FINISH: In Waterfront Park, North of Morrison Bridge
GETTING TO THE START LINE
Proud Sponsor of the Rock ‘n’ Roll Marathon Series.
TFL024
Transamerica congratulates all racers who are
Rockin’ and Runnin’ their way to a better tomorrow!
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for Active Lifestyles
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18 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
ExploreExploreExploreExplore
THINGS TO DO IN PORTLAND
HIT THE LINKSConsidering there are some 32,000 public golf courses nation-wide, it is notable that Golf Digest rated two in the Portland area, Eastmoreland and Heron Lakes, among the country’s top 75 public courses. Eastmoreland, founded in 1917 and Oregon’s second oldest golf course, is bordered in part by the beautiful Rhodo-dendron Gardens and Crystal Springs Lake. Heron Lakes off ers two challenging courses and hosted the 2000 USGA Amateur Public Links Championship.
MAY 17, 2015 19
DISTILLERY ROWHead for the hard stuff on Distillery Row in Southeast Portland, where a handful of innovative small distilleries are making handcrafted, locally distilled spirits available for the first time since prohibition. From vodkas, gins, rums and whiskeys to more specialized spirits such as absinthe, aquavit and flavored liqueurs, these inde-pendent distilleries are making over 20 unique liquors. Many of them offer tours and tastings on Saturday, and some have weekday hours by appointment.
PORTLAND AERIAL TRAMThe Portland Aerial Tram, the second commuter aerial tramway in the coun-try, offers a ride you definitely won’t soon forget. The tram cars travel 3,300 linear feet between the city’s South Waterfront district and the main OHSU campus located in the Marquam Hill neighborhood. The three minute ride of-fers staggering views of Mount Saint Hel-ens, Mount Adams, Mount Hood and downtown Portland for only $4.
THE ORIGINAL PANCAKE HOUSEThe Original Pancake House now has over one hundred franchises from coast to coast, but the flagship location was opened in Portland in 1953 by Les Highet and Erma Hueneke. Located at 8601 SW 24th Avenue, it is a city landmark and James Beard Foundation Award recipient that serves high-quality comfort breakfasts, includ-ing amazing and authentic Dutch Baby pancakes.
20 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Toyota Rock ‘n’ Roll Concert Series
Portugal. The Man will be headlining the 4th annual Rock ‘n Roll Portland Half Marathon. They will be performing live at the Tom McCall Waterfront Park in Southwest Portland. Come join this locally based band and listen to their unique sound May 17th @ 10:30am.
PORTUGAL. THE MAN
22 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
LOVE YOUR SPORTS BRA?YOU SHOULD.
THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
Bands on Course
STAGE BAND GENRE BAND START BAND END B1/10K fadedblue Rock/Blues 8:15 AM 10:15 AMB2 Stumptown DJ’s Top 40’s 8:25 AM 9:35 AM B3 Passage - Navy Band NW Rock/Funk/Pop 8:30 AM 10:00 AMB4 Unit Souzou Japanese Drumming 8:35 AM 10:20 AM B5 Portland School of Rock Rock ‘n’ Roll 8:45 AM 11:00 AM The June Bugs Folk/Pop B7 TLS Journey Journey Tribute Band 9:00 AM 12:10 PM 24-7 Rock/Variety Covers B8/10K Stumptown DJ’s Top 40’s 8:30 AM 12:35 PM
YOUR ENTERTAINMENTMeet the bands that will rock you to the � nish.
LOVE YOUR SPORTS BRA?YOU SHOULD.
THE BRA YOU DESERVE IS HERE.
MOVINGCOMFORT.COM / #MOVINGCOMFORT
24 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
ONE MORE TIME AROUND AGAIN MARCHING BANDThe One More Time Around Again Marching Band invites you to their annual concert! Their concert will be held at the Pioneer Courthouse Square on Saturday, May 16th, from 3-4:30pm.
PORTLAND INTERNATIONAL RACEWAYThink you have what it takes to be the next great race car driver? Put your skills to the test at Portland International Raceway! Late Night Drags take place every Friday and Saturday beginning at 5:30 pm, allowing you to put your own car on the 1/8 mile track in a safe environment. With grudge racing all night long, you can compete head to head against your friends or enemies and make as many runs as you want throughout the evening.
PORTLAND FARMERS MARKETFuel your body for the race with local foods from the Portland Farmers Market! Ranked one of the fi ve best farmers markets in the entire country by Eating Well Magazine, it features 200 vendors selling only the freshest produce, fi sh, meat, dairy products and baked goods. Markets can be found throughout the city on most days during peak season, but be sure to visit the fl agship location at Portland State University on Saturday between 8:30 am and 2:00 pm.
S av e y o u r a d r e n a l i n e f o r t h e r a c e
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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
Race Weekend Entertainment
RACE WEEKEND ENTERTAINMENT
S av e y o u r a d r e n a l i n e f o r t h e r a c e
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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
26 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
921 SW S IXTH AVENUE | 503921 SW S IXTH AVENUE | 503 ‐‐ 944944 ‐‐ 10921092
H I LTON PORTLAND & EXECUT IVE TOWERH I LTON PORTLAND & EXECUT IVE TOWER P U R E LY P O RT L A N D LU N C H , D I N N E R & H A P P Y H O U R . Always on trend, Bistro by Truss focuses on local, wholesome ingredients, skillfully prepared. The menu is simple in design, easy to understand, and playfully fun. Join us on May 17 for our purely Portland toast, hosted daily at 5pm. Receive 10% off when you show your race start number. Our newly renovated guest rooms embrace what is unique about Portland and the needs of the modern traveler with a sleek and modern design. We invite you to experience them next year! Proud headquarter hotel for the 2015 Rock ‘n’ Roll Marathon.
1401 S.W. NAITO PARKWAY, PORTLAND, OR 97201PHONE 503.226.7600, PORTLANDMARRIOTT.COM
Truss is located in the Portland Marriott Downtown Waterfront Hotel. Offer valid Sunday, May 17, 2015 only. Does not apply to alcohol.
#PurelyPortland
28 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Respect the Distance
For many of you, this will be your � rst half marathon. Whether this is your � rst or � ftieth race, congratulations on your commitment to � 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…
RX TO ROCKADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
MAY 17, 2015 29
• Proud Sponsor of the Rock‘n’Roll Marathon Series •
RX TO ROCK
30 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
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.
PowerBar ProteinPlus®
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*See powerbar.com for the science. POWERBAR IS A REGISTERED TRADEMARK OF PREMIER NUTRITION CORPORATION. © 2015 PREMIER NUTRITION CORPORATION.
POWER YOURMARATHONTRAININGPOWER YOURMARATHONTRAININGPOWER YOURMARATHONTRAINING
32 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
Running Trails
VERA KATZ EASTBANK ESPLANADEThe Vera Katz Eastbank Esplanade is 1.5 miles long, extending north from the Hawthorne Bridge, past the Morrison and Burnside Bridges, to the Steel Bridge. It is adorned with public art and allows the best glimpse of downtown Portland’s riverfront skyline as well as breathtaking views of Mount Hood and Mount St. Helens. At 1,200 feet, its fl oating walkway is the longest one of its kind in the country and off ers the sensation of walking on water.
MOUNT TABOR PARKPortland is one of four cities in the United States to have an extinct volcano, the 535 foot Mount Tabor, within its boundaries. The park that surrounds that volcano is a 200-acre area containing three reservoirs and plenty of tree-covered trails. Run up and around the volcano on terrain that varies from easy paved switchbacks to moderate gravel paths to steep concrete steps. The view of Portland from Mount Tabor’s summit is truly breathtaking.
FOREST PARKA mecca for distance runners, Forest Park stretches more than 8 miles on the northeast slope of the Tualatin Mountains just minutes from Portland’s trendy Pearl District. Home to a network of more than 70 miles of rolling dirt trails and gravel roads, Forest Park is the largest wooded city park in the United States. The park is anchored by the 30.2 mile Wildwood Trail, which has plenty of off shoots from which looped runs can be created.
TRYON CREEK STATE NATURAL AREAThe only Oregon state park within a major metropolitan area, the 645-acre Tryon Creek State Natural Area lies between Boones Ferry Road and Terwilliger Boulevard in southwest Portland. The park includes miles of trails and a paved bicycle path for your running pleasure.
LOCAL RUNNING SPOTSWhether you are looking for a weekend warm-up jog, a challenging workout or a great way to take advantage of Portland’s beautiful scenery, here are a few routes we recommend!
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36 ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K
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 Wednesday through Sunday of race week; both individuals and groups of all sizes are needed.
For more information, visit runrocknroll.competitor.com/Portland/volunteer or stop by Volunteer Check In at the Health & Fitness Expo dur-ing race weekend for information on available shifts. Spread the word and help us ROCK Portland! #RnRRaceCrew
JOIN THE RACE CREW!30,000 + PARTICIPANTS = 3000 VOLUNTEERS NEEDED
Volunteering
MAY 17, 2015 37
Run Rock ‘n’ Roll Vancouver
Oasis 1/2 Marathon October 25th Cunningham Seawall 10K October 24th
www.volken.org [email protected]
Register today & receive a FREE T-shirtEnter a DRAWING for Prizes at our Booth!Help us CHANGE A LIFE
bene�ting: John Volken FoundationWe Change Lives
FJ
DRAWING ATENTER A
Oasis 1/2 Marathon October 25th
BOOTH# 519
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
RUN FOR THE BLINGRem ix Chal l enge medals
1 w e e k e n d
2 d ay s o f r u n n i n g
heavy medals
i n i t f o r t h e
l o n g h a u l
l im i t ed ed i t ion medals
C o l l e C t t h e s e C o m b o s
w h i l e y o u C a n
Enroll today to start Earning your 2015 HEavy MEdals bling!
runrocknroll.com/bling
©2014 Starwood Hotels & ResortsWorldwide, Inc. All Rights Reserved. Preferred Guest, SPG, Westin and their logos are the trademarks ofStarwood Hotels & ResortsWorldwide, Inc., or its affiliates. For full terms & conditions visit westin.com/portland
FORMORE INFORMATION, VISITWESTIN.COM/PORTLANDORCALL
1.888.627.8401
STAYBALANCED
MAY 17, 2015 41
Of� cial Charities
The Leukemia & Lymphoma Society’s Team In TrainingCompleting an endurance sports event such as a mara-thon 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 gives you everything you need for success for complet-ing the race and raising funds. You will receive certi� ed coaching, group trainings, your race registration, training apparel, a personal fundraising website and so much more. In return, you’ll raise funds to help people with blood cancers live better, longer lives.Email: [email protected] Website: teamintraining.org Phone: (800) 482-TEAM
St. Jude Children’s HospitalImagine a race where hope marks the � nish line. Make it a reality when you run as a St. Jude Hero to support the lifesaving work at St. Jude Children’s Research Hospital®.St. Jude has changed the way the world treats childhood cancer and other deadly diseases. Children from all 50 states and from around the world have come through the doors of St. Jude for treatment, and thousands more around the world have bene� ted from our research. And no family ever pays St. Jude for anything.As a St. Jude Hero, you’ll cross the � nish line knowing that you truly Run for a Reason. To learn more about becoming a St. Jude Hero, visit http://www.heroes.stjude.org/ or contact Meghan McDowell at (206) 526-8900 or [email protected]
PREFERRED CHARITY OFFICIAL CHARITIES
Cure SMACure SMA is the leading organization dedicated to a treatment and cure for spinal muscular atrophy.Website: www.cureSMA.orgEmail: [email protected] Phone: 847-709-6339
World Wildlife FundBecome part of a passionate com-munity of WWF supporters helping to protect threatened species and wild places around the world.Website: pandanation.orgEmail: [email protected] Phone: 202-495-4261
Official Sponsors
Corporate Sponsors
ROCK ‘N’ ROLL PORTLAND ½ MARATHON & 10K #RNRPDXrunrocknroll.com