2014 Rock 'n' Roll Raleigh Event Guide

EVENt GUIDEAPRIL 13, 2014

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.

April 13, 2014 3

CONTENTS

4 BENEFITING CHARITY: THE V FOUNDATION FOR CANCER RESEARCHTeam V is leading the chase for cures.

6 PRESENTING SPONSOR: WRALYour local resource for news and events.

8 SCHEDULE OF EVENTSPreview the happenings for the Expo presented by Sof Sol, Race Day and Finish Line Festival.

10 COURSE MAPCheck out this year’s inaugural course!

12 START LINE MAPVenue diagram for the start line located on S. Salisbury and Davie St.

14 FINISH LINE MAPVenue diagram of the fi nish line and festival.

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

18 PARKING INFORMATIONImportant parking locations and directions around road closures.

20 DESTINATION RALEIGH“Must sees” to make your weekend even more memorable.

24 COURSE BANDSMeet the bands that will rock you to the fi nish.

26 RACE WEEKEND ENTERTAINMENTBreweries, sporting events, art, food and more!

30 RESPECT THE DISTANCETips from the RNR Series Medical Direc-tor to ensure your best race possible.

32 RACE DAY CHECKLIST48 hour checklist to ensure you are pre-pared for your big day.

34 LOCAL RUNNING TRAILSWarm up on Raleigh’s best paths.

36 RACE CREW How to get your friends and family involved in race weekend.

22HEADLINER

NEW POLITICSGet ready to

Rock at Red Hat Amphitheater.

WRITERS: Lexie Sarkisian & Sarah Swiss PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Lester Cacho, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin

8 rOCK ‘N’ rOll rAlEiGH MArATHON & ½ MArATHON

YOU’RE STRONGER THAN YOU THINK TM

STRONGERDEFIESDOUBTSAt PowerBar®, we’re driven by the same thing that drives athletes; the passion to push limits. We make the nutrition that helps you do what seems impossible to everyone else. Train with us. Compete with us. We’ll be there every step of the way from training to the finish line and beyond.

*All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.

Fuel Your Performance at POWERBAR.COM.

Scan here to learn more.

Schedule of Events

HEALTH AND FITNESS EXPO

PRESENTED BY SOF SOLE

Raleigh Convention Center

Halls B & C 500 S Salisbury St, Raleigh, NC 27601

Friday April 1112:00 pm – 6:00 pm

Saturday April 129:00 am – 5:00 pm

Expo admission is FREE & open to the public.

RACE DAY EVENTS

Race DaySunday, April 13

Start LineSouth Salisbury St. (between Davie and

Cabarrus)

Start Time7:00 am

Finish LineDowntown Raleigh/Red

Hat Amphitheater

FINISH LINE FESTIVAL

Red Hat Amphitheater8:00 am – 3:00 p.m.

Opening Act11:00 am-12:00 pm

Awards Ceremony10:15 am - 10:30 am

New Politics10:30 am – 11:45 am

Closing Act12:00 pm – 2:30 pm*Timeline is subject to change

RALEIGHSEt LISt

RACE RESULTS Offi cial race results will be posted online at competitor.com by 7:00 pm PST.

YOU’RE STRONGER THAN YOU THINK TM

STRONGERDEFIESDOUBTSAt PowerBar®, we’re driven by the same thing that drives athletes; the passion to push limits. We make the nutrition that helps you do what seems impossible to everyone else. Train with us. Compete with us. We’ll be there every step of the way from training to the finish line and beyond.

*All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland or used with permission. ©2014 Nestlé.

Fuel Your Performance at POWERBAR.COM.

Scan here to learn more.


Course Map

COURSE NOTES

Porta potties are located at every hydration station

throughout the course.

Expect rolling hills throughout the course.

The offi cial course time limit is 7 hours for the marathon

and 4 hours for the half marathon.

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

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


ISO 12647-7 Digital Control Strip 2007100

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10 25 50 75 90 100

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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

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Insertion: RnR 1/2 Marathon Creative Director: Randall SchoonoverFile Name: BROOKS-Transcend-eventguide_W14

Art Director: Kurt Parker

Client: Brooks Running Artist:Publication: Competitor Photographer: Michael Jones PhotographyTrim:7.875.x 5.5 Studio MGR Contact: Mike Burchett 503-840-2394Bleed:8.125x5.75 Prepress: Bruce Harris Retouching Inc.

[email protected]: 971-645-3744

©20

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Go beyond the edge of comfort with the Brooks Transcend, a self-tuning trainer that smartly adapts its cushioning

to your every step, creating your ultimate run. This is the next revolution of comfort. This is Brooks Transcend.

brooksrunning.com/transcend

Start Line Map

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USEFUL tIPS TIP #1 Gear Check opens at 5:30am, get there early and enjoy some refresh-ments!

TIP #2 After the initial start at 7:00am, corrals are release every 60 to 90 seconds.

ISO 12647-7 Digital Control Strip 2007100

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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

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3%

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A

Insertion: RnR 1/2 Marathon Creative Director: Randall SchoonoverFile Name: BROOKS-Transcend-eventguide_W14

Art Director: Kurt Parker

Client: Brooks Running Artist:Publication: Competitor Photographer: Michael Jones PhotographyTrim:7.875.x 5.5 Studio MGR Contact: Mike Burchett 503-840-2394Bleed:8.125x5.75 Prepress: Bruce Harris Retouching Inc.

[email protected]: 971-645-3744

©20

14 B

rook

s Sp

orts

, Inc

.

Go beyond the edge of comfort with the Brooks Transcend, a self-tuning trainer that smartly adapts its cushioning

to your every step, creating your ultimate run. This is the next revolution of comfort. This is Brooks Transcend.

brooksrunning.com/transcend


Finish Line Map

ParkingGarage

ParkingGarage

ParkingGarage

ParkingGarage

ParkingGarage

McDonald’sParkingLot

ParkingLot

ParkingLot

ConventionCenter

BB&TBuilding

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ProgressEnergy

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Channel 11Eye Witness

News

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Wake CountyJustice Center


RBC Plaza

VFOUNDATION

FOOD & DRINKCONCESSIONS

UPS GEARPICK UP

INFORMATION

VOLUNTEERCHECK IN

CHARITYVILLAGE

RUNNEREXIT

SECUREZONE

HALF MARATHON COURSEMARATHON COURSE

MAINMEDICALCENTER

MERCHANDISE

SPONSORROW

FINISH FESTIVALPost Race ConcertFamily Reunion &

Mich Ultra Beer Garden

RED HATAMPHITHEATER

On Next Block

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USEFUL tIPS TIP #1 Once you cross the fi nish line please keep moving through the “Secure Zone” to receive your fi nisher medal and refreshments.

TIP #2 Enjoy a Mich ULTRA, New Politics and your achievements at the fi nish line festival!


Spectator Tips

YoUR Rock ‘N’ RoLL ENtoURAGE

START AND FINISH

The runners will start and fi nish just one block apart! Enjoy local food trucks and music on the headliner stage at Red Hat Amphitheater as you wait for your friends and family to fi nish.

PLAN YOUR FAMILY REUNION

Plan to meet up in the famil y reunion area at Red Hat (500 S Mc-Dowell St, Raleigh, NC 27601)

Stick around for the Finish Line Festival and enjoy the headliner concert featuring the New Politics!

GETTING AROUND

Given the numerous road closures and subsequent tra� c on race day, it is recommended that spectators drive as little as possible. Please see the parking and runner drop o� options on page 18.

Please refer to the Road Closure information on our website before you do any driving on race day.

SPECTATOR-FRIENDLY VIEWING LOCATIONS

Downtown is the best place to view your participant on the course. The East Village Grill & Bar will be opening their patio early on race morning for the perfect watch location at mile 9 of the marathon.

If you want to catch your runner and some ROCKIN’ live music, check out the band lineup in this guide.

RESPECT THE COURSE

Don’t stand or walk on any part of the course. It’s not fair to run-ners if you make the race course even more crowded or become an obstacle that they have to run around. If you can’t see the run-ners from where you’re standing because it’s too crowded, move to a di� erent viewing location.

Thank you for being a specta-tor for the Rock ‘n’ Roll Raleigh Marathon & ½ Marathon. Your crowd support will immensely help those on course. *Please be respectful of local businesses

and residents on race day.

RESPECT THE COURSE

TRACK UP TO 5 RUNNERS FOR $5.

TRACK YOUR RUNNER

Sign up for the Competitor Wireless Runner Tracking text messaging service at competitorwireless.com

©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 Day Parking

GEttING to tHE StARt & FINISH LINEStart Line: South Salisbury St. (between Davie and Cabarrus)Finish Line: Fayetteville St. (at E Davie St.)

IMPORTANT RACE DAY REMINDER:Participants and spectators are encouraged to carpool or utilize the suggested drop o� points at the start/fi nish line. To avoid road closures, please refer to the Park-ing Information Document on our website for specifi c directions to the drop o� points and parking decks. NOTE: Due to Road Closures and heavy race morning traf-fi c, it is highly recommended that all cars are parked prior to 6:00am

PLAN AHEAD AND PURCHASE RACE DAY PARKING AT THE EXPOMcLaurin Parking will be at the Health & Fitness Expo pre-selling parking passes for the Performing Arts Deck and Convention Center Underground Deck. Each pass will provide specifi c direction to enter and exit each lot, along with the road closure information. Visit BOOTH (109) to ensure a stress free race morning and secure your spot early!

RUNNER DROP OFF POINTSDCabarrus & DawsonD Cabaruss & Wilson

RACE MORNING SELF PARK LOTSD Blount Street DeckDMoore Square DeckD Wilmington Station Deck

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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Explore

tHINGS to Do IN RALEIGHMake the Most of Your Raleigh Runcation

April 13, 2014 21

MUST SEE MUSEUMSIf you want to look at pretty things other than running products, you are in the right place. Raleigh has been nicknamed the “Smithsonian of the South” because it has a large vari-ety of world-class museums. Raleigh is home to the North Carolina Museum of Art, the North Caro-lina Natural Science Museum, and the North Carolina Museum of His-tory. Raleigh even o� ers a museum for kids; Playspace is an interactive child’s museum.

SHOP TILL YOU DROP Celebrate race week-end with a shopping

spree. Raleigh has an impressive array of boutiques, well-known stores, and locally-owned shops. No matter what street you turn on, it won’t be too long be-fore you come across one of these unique shopping spots that sell anything from little trinkets to custom jewelry. Major shopping areas and centers include Brier Creek Com-mons, Beaver Creek Commons, Cameron Village, Cary Towne Center, Crabtree Val-ley Mall, North Hills, and Triangle Town Center.

FEELING SOME SCHOOL SPIRIT?Raleigh and the sur-rounding cities that make up the Research Triangle Area are the

home to three major research universi-ties: North Carolina State University, The University of North Carolina at Cha-pel Hill, and Duke University. While you are in town, can you visit the campuses and partake in some of their traditions. At North at Caro-lina State University you can Whisper in the Wolf Ears in the grassy knoll in front of the library. If you head over to Durham, you can tour the magnifi cent Duke Chapel located on Duke University’s West Campus. From there you can head right down tobacco road to a drink from The Old Well at the University of North Carolina at Chapel Hill for good luck.


After fi nding major success in the U.S. with their self-titled debut in 2010, the members of New Politics moved from their native Den-mark to New York, appearing on Jimmy Kimmel Live and impressing fans on the road with their dynamic live shows. Their new album, A Bad Girl in Har-lem, refl ects their experience moving overseas and com-bines their original punk rock sound with a pop fl avor. Hits like “Harlem” and “Tonight You’re Perfect” are already

climbing radio charts and earning New Politics a place in the U.S. mainstream music scene.

As all of the run-ners cross the fi nish line, the pumping beats and rocking sound of New Poli-tics will keep race participants on their feet a little longer as they celebrate their 13.1 or 26.2 mile accomplishment at the inaugural Rock ‘n’ Roll Raleigh Marathon & ½ Marathon. The post-race concert at Red Hat Amphitheater, is free and open to the public.

Post-Race Concert

HEADLINER:

©2013 Anheuser-Busch, Inc., Michelob Ultra® Light Beer, St. Louis, MO • 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.

Ad Name: Michelob Ultra Item #: PMU20138773

Job/Order #: 250631

Trim: 7.875x5.5

Bleed: 8.125x5.75

Live: 7.375x5

Closing Date: 4/30/13

QC: CS

Pub: Event Guide


Bands on the Course

Mile Marker Band Name Genre 1.1 Saint Apollo Americana 2.5 Shaw University Band 3.3 String Peddlers Americana/Folk Rock/Country/Blue 3.9 Ellis Dyson and the Shambles Folk Ragtime 5 My Three Kilts Irish Punk 5.8 The Equivocaters alt country/ follk 7.5 Time Sawyer Folk/ Rock 7.5 Men with Faces Rock/Soft Rock 8.8/20.9 3WB Rock/Blues/Funk/Horns 8.8/20.9 Last Call Classic Rock 10.3/19.9 DJ Dan Top 40/ Dance/ RnR 11.4/18.7 Backfence Classic Rock/Pop 11.4/18.7 Flimsy Rock 12.2 Eyes of Emiline Country 12.2 LowBrow Classic Rock

Mile Marker Band Name Genre 13.3/18.2 Leeward Fate Rock/Pop 13.3/18.2 Matty Begs Rock 14.3/17.3 2nd D.J pop- top 40 - urban 21.4/18.7 New Sweat Root/ Rock/Americana 21.4/18.7 The Johnny Folsom 4 Johnny Cash Tribute 22.7/9.6 180 YEARS Rock/Variety 22.7/9.6 Shine Pop/ Rock 23.6/10.5 Pork Chops and Ham Hocks Rock 23.6/10.5 Davis Messina Band Rock N Roll Variety 24.5/11.4 Gypsy Drugstore Classic Rock 24.5/11.4 The Restless Pop/Rock 25.6/12.5 Gary Mitchell Band Rock,Pop,Blues,Funk 25.6/12.5 Trophy Husbands Rock/Punk/ Country Swat McCauliffe Brothers Band Rock/Funk/Pop SWAT DJ Wade Banner Top40, Rock, Pop

Mile Marker Band Name Genre 13.3/18.2 Leeward Fate Rock/Pop

Mile Marker Band Name Genre 1.1 Saint Apollo Americana 1.1 Saint Apollo Americana 2.5 Shaw University Band 2.5 Shaw University Band 3.3 String Peddlers Americana/Folk Rock/Country/Blue 3.3 String Peddlers Americana/Folk Rock/Country/Blue 3.9 Ellis Dyson and the Shambles Folk Ragtime

Mile Marker Band Name Genre 13.3/18.2 Leeward Fate Rock/Pop 13.3/18.2 Leeward Fate Rock/Pop 13.3/18.2 Matty Begs Rock 13.3/18.2 Matty Begs Rock 14.3/17.3 2nd D.J pop- top 40 - urban 14.3/17.3 2nd D.J pop- top 40 - urban 21.4/18.7 New Sweat Root/ Rock/Americana

7.5 Time Sawyer Folk/ Rock 7.5 Time Sawyer Folk/ Rock 7.5 Men with Faces Rock/Soft Rock 7.5 Men with Faces Rock/Soft Rock 8.8/20.9 3WB Rock/Blues/Funk/Horns 8.8/20.9 3WB Rock/Blues/Funk/Horns 8.8/20.9 Last Call Classic Rock 8.8/20.9 Last Call Classic Rock 10.3/19.9 DJ Dan Top 40/ Dance/ RnR 10.3/19.9 DJ Dan Top 40/ Dance/ RnR 11.4/18.7 Backfence Classic Rock/Pop 11.4/18.7 Backfence Classic Rock/Pop 11.4/18.7 Flimsy Rock 11.4/18.7 Flimsy Rock

7.5 Time Sawyer Folk/ Rock 7.5 Time Sawyer Folk/ Rock 7.5 Men with Faces Rock/Soft Rock 7.5 Men with Faces Rock/Soft Rock 8.8/20.9 3WB Rock/Blues/Funk/Horns 8.8/20.9 3WB Rock/Blues/Funk/Horns 8.8/20.9 Last Call Classic Rock 8.8/20.9 Last Call Classic Rock 10.3/19.9 DJ Dan Top 40/ Dance/ RnR 10.3/19.9 DJ Dan Top 40/ Dance/ RnR 11.4/18.7 Backfence Classic Rock/Pop 11.4/18.7 Backfence Classic Rock/Pop 11.4/18.7 Flimsy Rock 11.4/18.7 Flimsy Rock 12.2 Eyes of Emiline Country 12.2 Eyes of Emiline Country 12.2 Eyes of Emiline Country 12.2 Eyes of Emiline Country 12.2 LowBrow Classic Rock

YoUR ENtERtAINMENtMeet the bands that will rock you to the fi nish.

11.4/18.7 Flimsy Rock 11.4/18.7 Flimsy Rock 12.2 Eyes of Emiline Country 12.2 Eyes of Emiline Country 12.2 LowBrow Classic Rock

11.4/18.7 Flimsy Rock 11.4/18.7 Flimsy Rock 12.2 Eyes of Emiline Country 12.2 Eyes of Emiline Country 12.2 LowBrow Classic Rock


Race WeekendEntertainment

THURSDAY, APRIL 10, 2014 D Durham Bulls vs. Charlotte Knights | 11:00 AM-1:00 PM If you are a local or in town early for the race, spend the afternoon watching the Triangle’s mi-nor league baseball team, the Durham Bulls, take on the Charlotte Knights. After the game you can venture across the street and stroll through the American Tobacco Campus.Durham Bulls Athletic Park, 409 Blackwell Street Durham, NC 27701 Admission$ 5.99- $10.00 Phone (919) 956- BULL Website durhambulls.com

D Carolina Hurricanes vs. Washington Capitals | 4:00 PMFeeling the need for speed a few days before race day? Enjoy a hard-hitting, fun fi lled Carolina Hurricanes hockey game. PNC Arena 1400 Edwards Mill Rd, Raleigh, NC 27607 Admission Tickets starting at $ 30.00 Phone (919) 467-7825/1-888-NHL-TIX1 Website hurricanes.nhl.com

FRIDAY, APRIL 11, 2014D North Carolina Art Museum’s Art in the Evening | 5:30 PMKick o� your race weekend by experiencing the NCMA after dark. Share small plates with friends. Wander the galleries while enjoy-ing live music. Small plates, and beverages, including wine, beer, & nonalcoholic options, are available for purchase.2110 Blue Ridge Rd, Raleigh, NC 27607 (West Building) Admission Free Phone (919) 839-6262 Website ncartmuseum.org

SATURDAY, APRIL 12, 2014D BIG BOSS BREWING COMPANY- Brewery Tour | 2:00 PM Before you GU learn how to brew. Take a 30-minute tour guided by the Big Boss staff of well-oiled brewers through their entire facility where you will learn about Big Boss’s beer-making process. Don’t forget to bring a valid ID showing you of legal drinking age. If you want to hold off the drinking until after the race, private tours are available in the evenings during the week. For availability, contact Jesse, the bar manager: [email protected] *afterward you can try a few sample brews for $1 each (limit three)1249 Wicker Dr, Raleigh, NC 27604 Admission Free Phone (919) 834-0045 Website bigbossbrewing.com

D GREAT GRAPES! WINE & FOOD FESTIVAL | 11:00 AM- 7:00 PMWant to get a true taste of North Carolina before you race? After you pick up your race packet, head over to the Great Grapes! Wine & Food Festival. Where you can sample the rich heritage of North Carolina wines while listen-ing to great live music and enjoying wonderful food and crafts!Town of Cary’s Booth Amphitheatre 8003 Regency Parkway Cary, North Carolina 27518 Admission See website for ticketing information Phone (919) 462-2025 Website uncorkthefun.com

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

viP Marathon PacKaGe

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Book a viP Marathon Package at westin.com/runwestin

April 13, 2014 29

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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 di� 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 a� 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 during one of our Doctors offi ce hours 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


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 fi 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.

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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Running Trails

WILLIAM B. UMSTEAD STATE PARKWilliam B. Umstead State Park o� ers 34 miles of trails through its 5,000 acres. Inside the park you have your pick of paved greenways, loose gravel, bridle paths, and single track trails. It is located in Raleigh just o� of Inter-state 40 and Highway 70. Umstead is broken up into to two sections, the Reedy Creek portion (o� of I-40), and the Crabtree Creek portion (o� of Highway 70).D For more information and a trail map: ncparks.gov

CAPITAL AREA GREENWAYSThe Capital Area Greenway system has over 100 miles of trails with 28 individual trails that make up the trail system. With many di� erent trails as part of the Capital Area Greenway sys-tem the best ways to fi nd an entrance near you is through the RGreenway App on your smartphone. This free app provides detailed descriptions of the trails and mileage, an interactive map of the trails, weather reports of the area, and it tracks time and distance traveled for workouts. D For more information on the Capital Area Greenways: raleighnc.gov/parks

AMERICAN TOBACCO TRAIL If you are outside of Raleigh in the Durham, Cary, Apex areas don’t worry you can get your trail run in too. The American Tobacco Trail system has over 22 miles of bridal trail and pave-ment paths. It crosses through the City of Durham; Durham, Chatham, and Wake counties. With many trail entrances along the route it is best to check out the website to fi nd one closes to you.D triangletrails.org

LAKE JOHNSON PARKLake Johnson Park has over 300+ acres of land surrounding Lake Johnson just down the road from North Carolina State University. There is a 3.5 mile paved trail and several miles of unpaved trails around stunning Lake Johnson. The Park is located in West Raleigh near North Carolina State University.D For more information and a trail map: raleighnc.gov

RUN LIkE A LocALRaleigh and the surrounding cities offer an oasis of beautiful trails and greenways for you to shake out your legs before you head to the start line.

THE SOLE OF TRIANGLE RUNNINGVisit us at Booth #545 for 50% o� all Sof Sole and Implus products.

Sof Sole’s origins started as a small mail-order insole company in Durham in 1988. Just like our Triangle community, we have grown quickly, outpaced our competition and become a worldwide leader in our industry of performance footwear accessories. Sof Sole and Implus would like to thank the Triangle for its support, and is committed to keeping you comfortable with every step.

26 YEARS AND COUNTING

The Sole of Performancesm

©2014 Implus Corporation. Sof Sole® is a division of Implus Corporation. 3.14

OFFICIAL INSOLE OF THE ROCK’N’ROLL MARATHON


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

For more information, visit runrocknroll.competitor.com/raleigh/vol-unteer 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 Raleigh! #RnRRaceCrew

JoIN tHE RAcE cREW!12,500 + PARTICIPANTS = 1500 VOLUNTEERS NEEDED

Volunteering

Carrier 12:00 PMCarrier 12:00 PM

Carrier 12:00 PM

Carrier

Download the Rock ‘n’ Roll App on the Apple AppStore or Android Marketplace

ALL YOU NEED ON RACE WEEKEND!

April 13, 2014 37

We know you have an opinion, or maybe your mood changes mid-race. Not to worry. Whether you prefer to slurp your nutrition or chew it, GU gels and GU Chomps have the same DNA—they’re both optimized to provide endurance athletes with pure energy—premium carbs, balanced electrolytes, and 30 times more branched chain amino acids for brain acuity than any other gel to help you get to the fi nish line as strong as can be. Slurp it or chew it, it’s your call.

Go ahead, be picky.

Race smart. Choose GU. Some discounts, coverages, payment plans and features are not available in all states or in all GEICO companies. See geico.com for more details. GEICO and Affi liates. Washington DC 20076. GEICO Gecko image © 1999-2013. © 2013 GEICO

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rOCK ‘N’ rOll rAlEiGH MArATHON & ½ MArATHON #rNrrAlrunrocknroll.com

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2014 Rock 'n' Roll Raleigh Event Guide

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