2014 Rock 'n' Roll Vancouver Event Guide

EVENT GUIDEOCTOBER 26, 2014

#rNrVAN

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.

#rNrVAN | @runrocknroll

OctOber 26, 2014 3

Contents

6 SCHEDULE OF EVENTSPreview the happenings for the Expo, Race Day and Finish Line Festival.

8 COURSE MAPCheck out the inaugural course!

10 & 12 START LINE MAPSVenue diagram of the start lines for the half marathon and 10K.

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

16 PARKING AND TRANSPORTATIONParking and shuttle timelines, locations and other race day transportation details.

22 HEADLINERGet ready to rock with Allen Stone!

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

26 RACE WEEKEND ENTERTAINMENT Check out all that is happening locally on race weekend.

28 LOCAL TRAILSWarm-up on Vancouver’s best paths.

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

31 RACE DAY CHECKLIST48 hour checklist to ensure you are prepared for your big day.

20 DESTINATION VANCOUVER

Explore the beautiful coast of British

Columbia.

WRITERS: Lexie Sarkisian & Cory Michel PHOTOGRAPHERS: Victah Sailor, Paul Nestor, Ryan Bethke GRAPHIC DESIGN & LAYOUT: Bridget Durkin

® Registered Trademark of Lassonde Industries Inc.

OASIS.CA

KICK YOUR DAYINTO HIGH GEAR!

6 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

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Schedule of Events

HEALTH AND FITNESS EXPO

Vancouver Convention Centre East

Halls A and B

Friday, October 24th 12 p.m. to 6 p.m.

Saturday, October 25th 9 a.m. to 5 p.m.

Expo admission is FREE and open to the public.

RACE DAY EVENTS

Half MarathonStart Line

W Hastings St. & Thurlow St.

Start Time*8:15 a.m.

Cunningham Seawall 10K Start LinePipeline Rd. Start Time7:45 a.m.

Finish LineDevonian Park

FINISH LINE FESTIVAL

Devonian Park 8:45 a.m. – 1:00 p.m.

Paige Morgan8:45 a.m. – 10:10 a.m.

Awards Ceremony10:15 a.m. – 10:30 a.m.

Allen Stone10:40 a.m. - 11:30 a.m.

Bad Rabbits11:45 a.m. – 1:00 p.m.

*Timeline is subject to change

VANCOUVER SET LIST

RACE RESULTS Of� cial race results will be posted online at competitor.com by 7:00 p.m. PST.

Sunday, October 26th

*Early start time for corral 248:00 a.m.

Start Time*

Cunningham Seawall 10K Cunningham Seawall 10K Cunningham



Saturday, October 25th

Expo admission is FREE and open

*Early start time

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Course Map

Lost Lagoon

BeaverLake

China Creek North Park

Guelph Park

Clark Park

Sutcliffe Park

WaterfrontTrails

WoodlandPark

English Bay Park

Jonathan Rogers Park

Sunset Beach

NorgatePark

Angus Park

Hadden Park

Maclean Park

Prince Edward Park

Mt Pleasant Park

GrandviewPark

Klahanie Park

StrathconaPark

Nelson Park

DevonianHarbour

Park

China Creek Park

Lower MackayCreek Park

CharlesonPark

ConnaughtPark

Kitsilano Beach GeorgeWainborn

Park

Mahon Park

Douglas Park

ShaughnessyPark

Alderwood Park

Stanley Park

Robson Park

Granville Park

David LamPark

Ambleside Park

Heather Park

Seaforth Peace Park

Trafalgar Park

Village Park

RobsonSquare

Coopers Park

Victoria Park

Thornton Park

Welch Strip

SunnysidePark

AndyLivingstone

Park

PortsidePark

Vanier Park

Alexandra Park

OppenheimerPark

Glen Park

Victoria Park

MosquitoCreek Park

Heywood Park

Capilano Indian Reserve 5 MissionIndian

Reserve 1

BC Place Stadium

Capilano River

False Creek

Vancouver GeneralHospital

Lions GateHospital

Deadman’sIsland

E n g l i s h B a y

Coal Harbour

B u r r a r d I n l e t

Science World

Vancouver Aquarium

Empire LandmarkHotel & Conf Ctr

Vancouver City Hall

Mt St JosephHospital

CentralStation

Canada Place

Holiday Inn

Vancouver Conv& Exhibition Ctr

Westin-BayshoreResort

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Knig

ht

Seymour S

tHowe St

W Georgia St

Dunsmuir St

Georgia Viad

W Hastings St

Main

St

Kingsway

Kingsway

E Hastings StE Hastings St

Granvill

e Brg

Marine Dr

Brg

Lions

Gate

Seymour S

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Howe St

W Georgia St

Stan

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ark C

swy

Gran

ville

St

Howe S

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StHemlock

DvsnVictoria

Dvsn

Kitsilano

Abbo

tt St

Ave

W 5th

Dvsn NCom

mercial

Nelson St

Dr

Wes

tvie w

Keith Rd W

E 2nd Ave

Burrard Brg

Com

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16th St W

Forb

es A

ve

Point Grey Rd

Camb

ie St

RdCapila

no

Bewi

cke A

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Fir S

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Georgia Viad

Esplanade W

13th St W

Grandview Viad

Vict

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Dr

Esplanade E

13th St E

Low Level Rd E

Larson Rd

Queb

ec S

t

W 2nd Ave

Cambie Brg

Keith Rd E

Knig

ht S

t

Denman St

Nelson St

E 1st Ave

Venables St

3rd St E

Terminal Ave

3rd St W

Smithe St

Marine Dr

Pacific St

Cornwall Ave

Expo Blvd

Fras

er S

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Arbu

tus S

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Pacific Blvd

Main

St

W 6th Ave

Keith Rd W

Lons

dale

Ave

Oak S

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Cam

bie S

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Burra

rd S

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W 16th Ave

E King Edward Ave

Com

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Macd

onald

St

Clar

k Dr

CLAR

K DR

W 4th Ave

Marine Dr

Marine Dr

E BroadwayE Broadway

E 12th AveE 12th Ave

W 12th AveW 12th Ave

W 12th Ave

W BroadwayW Broadway

W Broadway

W King Edward AveW King Edward Ave

W King Edward Ave

PRIN

CESS

AVE

GORE AVE

UNION ST

HAW

KS A

VE

BEACH AVE

W Pender St

BURRARD ST

WATER STRAILWAY ST

W CORDOVA ST

ALEXANDER ST

POWELL ST

RAYM

U R A

VE

BEATTY ST

DUNSMUIR VIADPRIOR ST

E CORDOVA ST

RAYM

UR A

VE

CARR

ALL

ST

W PENDER ST

BIKE PA

TH

BEACH AVE

GRANVILLE ST

BEACH AVE

N LAGOON DR

STANLEY PARK DR

PIPELINE RD

PIPELINE RD

STANLEY PARK DR

STANL E Y PAR

K DR

BIK E PATH

Jervis

St

W Hastings St

Broughton St

Bute St

THURLOW ST

SEAWALL

SEAWALL

SEAWALL

PARK LN

LAGOON DR

STANLEY PARK DR

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Southeast False Creek

North Vancouver

South Granville

Chinatown

Coal Harbour

West End

Kitsilano

Downtown

Yaletown

Gastown

Stanley Park

Vancouver

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1

SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM

10K START TIME: 7:45AM

HALF MARATHON COURSE10K COURSE

SUBJECT TO CHANGE V06

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HALF MARATHON COURSE10K COURSEWATER


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HALF MARATHON COURSE10K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION

GU ENERGY STATIONMEDICALRESTROOMS


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HALF MARATHON COURSE10K COURSE


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HALF MARATHON COURSE10K COURSEWATER


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HALF MARATHON COURSE10K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION

GU ENERGY STATIONMEDICALRESTROOMS


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SEAEAE

Canada PlaceCanada PlaceCanada PlaceCanada Place

Vancouver Conv& Exhibition Ctr

2Y ST

OORDOOVAVAV ST

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY

Sutcliffe ParkSutcliffe ParkSutcliffe ParkSutcliffe Park

Sunset Beach

Hadden ParkHadden ParkHadden ParkHadden Park

Kitsilano BeachKitsilano BeachKitsilano BeachKitsilano BeachKitsilano BeachKitsilano BeachKitsilano BeachKitsilano BeachKitsilano Beach

Seaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace ParkSeaforth Peace Park

Vanier Park11

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Burrard Brg

Burrard Brg

Cornwaaaallll AvAvA e

WW 4th AvAvA e

BEACH AVE

BEACH AVE

BEACH AVE

COURSE NOTES

Porta potties are located at every hydration station

throughout the course.

Expect rolling hills throughout the course.

The of� cial course time limit is 4 hours for the half

marathon and 10K.

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


ISO 12647-7 Digital Control Strip 2007100

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Insertion: RnR Creative Director: Randall SchoonoverFile Name: BROOKS-GLY12-W-eventguide_W14 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

Defy gravity with the all-new Brooks Glycerin 12, a super-plush trainer that intelligently adapts its cushioning to your unique step through the power of Super DNA. The Glycerin 12 conformable upper hugs your foot for a sublime feel, and its specialized footprint evenly disperses foot pressure for ultimate comfort. Prepare for your cushiest run yet.

brooksrunning.com/glycerin12

©20

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Start Line MapHalf Marathon

W WATERFRONT RD

W CORDOVA ST

CANADA PL

THUR

LOW

ST

THUR

LOW

ST

HARBORGREENPARK

MarriottHotel

PortalPark

W HASTING ST

BURR

ARD

ST

BURR

ARD

ST

W PENDER ST

W HASTING ST

W CORDOVA ST

COAL HARBORPLAZA

VOLUNTEERCHECK IN

GEARCHECK

INFORMATION& SOLUTIONS

STARTREFRESHMENTS

CORRALCROSSING

BROOKS VIPTOILETS

CORRALCROSSING

CORRALS

CORRALS

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GREENGREENPARKPARKUSEFUL

TIPS TIP #1 Early 8:00 a.m. start time for corral 24.

TIP #2 Ride the SkyTrain to the Waterfront Station to avoid road closures.

ISO 12647-7 Digital Control Strip 2007100

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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 Creative Director: Randall SchoonoverFile Name: BROOKS-GLY12-W-eventguide_W14 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

Defy gravity with the all-new Brooks Glycerin 12, a super-plush trainer that intelligently adapts its cushioning to your unique step through the power of Super DNA. The Glycerin 12 conformable upper hugs your foot for a sublime feel, and its specialized footprint evenly disperses foot pressure for ultimate comfort. Prepare for your cushiest run yet.

brooksrunning.com/glycerin12

©20

14 B

rook

s Sp

orts

, Inc

.


ParkingLot

Pipeline Dr

Pipeline Dr

STARTVILLAGE

INFORMATION

SOLUTIONS

CORRALS

REFRESHMENTS

VOLUNTEERCHECK

SHUTTLEDROP OFF

GEARCHECK

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EVENT GUIDE

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USEFUL TIPS TIP #1 Arrive an hour before the start time.

TIP #2 Check your gear here and we will bring it to the � nish line.

Start Line MapCunningham Seawall 10K

©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


DevonianPark

DevonianPark

Denm

an StD

enman St

W Georgia St

Gilford St

CoalHarbor

CoalHarborMarina

Causeway

Stanley Park

MAINMEDICALCENTER

OASIS/VIPHOSPITALITY

CHARITYVILLAGE

VOLUNTEERCHECK IN

GEARPICK UP

INFORMATIONHALF CO

URSE

10K CO

URSE

FINISHFESTIVAL

STAGEBEER

GARDEN

MERCHANDISE

HALF CO

URSE

10K CO

URSE

FAMILY REUNION

RUNNEREXITSPONSOR

ROW

SECUREZONE

SECUREZONE

FINISH

NEVENT GUIDE

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FINIS

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Finish Line Map

Causeway

Stanley Park

USEFUL TIPS TIP #1 Pick your gear up by 1:00 p.m.

TIP #2 Get your ID checked at the EXPO to save time for easy access to the beer garden.

YOU’RE STRONGER THAN YOU THINK TM

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Race DayTransportation

GETTING TO THE START & FINISH LINEWALK FROM YOUR HOTELParticipants staying in Downtown hotels are encouraged to walk to the start line.

TAKE THE SKYTRAIN TO THE RACE Ride the Translink SkyTrain to and from the race! For added convenience, you can park in any of Translink park & ride lots and enjoy the ride to the start and from the fi nish. Go green, ride Translink SkyTrain! Visit www.translink.ca for more information.

NOTE: Waterfront Station is less than a 1km walk to the Half Marathon Start Line and Burrard Station is 1.2km from the Finish Line.

START LINE SHUTTLES – 10K ONLYFROM DOWNTOWN VANCOUVERShuttle Pick Up Location 1: On Pender at Burrard (just a few blocks from Waterfront Station)*Busses begin running at 6am. LAST bus leaves at 7:15am for 10K Start*

FROM SURREYPick Up Location 2: Scott Road Translink Station (110th Ave. at Scott Rd.)*ALL busses leave Scott Road Station at 5:45am & go directly to 10K Start Line*

OFFICIAL VEHICLE OF THE ROCK ‘N’ ROLL MARATHON SERIES

FAST, FEARLESS AND EFFICIENT.JUST LIKE YOU.

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ALL YOU NEED ON RACE WEEKEND!

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.

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Explore

THINGS TO DO IN VANCOUVER

Majestic moun-tains, sparkling ocean, rainforests and beautiful foliage make Vancouver one of the most beautiful cities in the world. Canada is known for our people’s friendly nature, and Vancou-ver’s citizens take great pride in our welcoming, clean, safe streets - day or night, all year round.

Enjoy world class shopping, gourmet meals, outstanding live entertainment, sporting events, theatre, outdoor ad-venture, spectacular sights and attractions - it’s all waiting for you in Vancouver.

NEIGHBORHOODS:ChinatownRich in history and architecture, this area east of down-

OctOber 26, 2014 21

town boasts North America’s third-larg-est Chinatown after New York and San Francisco. Highlights of a Chinatown visit include the Dr. Sun Yat-Sen Classical Chinese Garden, the Sam Kee Building (world’s narrowest commercial build-ing) and the Chinese Cultural Centre.

GastownThis historic district’s cobblestone streets are lined with Victo-rian buildings that to-day house everything from souvenir shops and First Nations gal-leries to stylish cloth-ing boutiques. With informational plaques placed strategically along the street to tell the history behind various buildings and landmarks, Gastown

is an excellent area for a walking tour.

Robson StreetHead here for a day chock-full of shop-ping, strolling, dining and people watch-ing. It’s a sure bet for shoppers of all kinds with everything from big-name stores to funky independent boutiques.

West EndPrimarily a residential area, this is one of the most densely popu-lated areas in all of Canada, with 40,000 people living in high-rise condominiums and apartments. Cof-fee shops, fine-dining restaurants and plenty of shopping will keep you entertained in this area, with several beautiful parks and beaches.

YaletownFormerly a ware-house district where textile shops and train yards provided little in the way of beauty or entertainment, Yaletown has been transformed into one of Vancouver’s hip-pest areas, filled with sidewalk cafes, trendy restaurants, a thriving nightlife scene and intimate boutique hotels.

KitsilanoToday, Kitsilano is occupied by young ur-ban professionals who enjoy the relaxed at-mosphere. Most of the action is centered on West Fourth Avenue and West Broadway, with bookstores, eth-nic restaurants, cafes and specialty retailers offering plenty of places to explore.


Get ready for the “pitch-perfect powerhouse” Allen Stone to ROCK the Finish Line Festival of the inaugural Rock ‘n’ Roll Oasis Vancouver Half Mara-thon & Cunningham Seawall 10k benefi ting the John Volken Academy!

“My number one joy is playing live,” says Stone. “Basically my job is to throw a party for people every night when we’re on tour.” Focused on cultivating a col-laborative energy, Allen Stone will defi nitely bring good vibes to this post-race celebration in Devonian Park!

Don’t miss the chance to celebrate your Half Marathon or 10K accomplishment by rocking out with Allen Stone at the fi nish line festival!

Headliner

ALLEN STONE

LOVE YOUR SPORTS BRA?YOU SHOULD.

THE BRA YOU DESERVE IS HERE.

MOVINGCOMFORT.COM / #MOVINGCOMFORT


Band Name Band Stage Number Caracas BH-1 Gio Levy BH-2 2 Days & Counting BH-3 Combine the Victorious BH-4 Samantha Hooey BH-5 Jesse Roper BH-5 Blake Havard BH-6 Michael Averill BH-6 Taf� Louis BH-7 The Beat – DJ Flipout BH-8 (BS-A) Freedom 95 BS-B Mike McSuede BH-9 The Crawl BH-10 Downtown Riot BH-10 Scary Lizards BH-10 This Side of Town BH-11 No Island BH-11 Pistol� sh BH-11 Krystle Dos Santos BH-12 NEEDS BH-12 Disco Funeral BH-12 Rhythm and Cello BH-13 La Bidos BH-13 Paige Morgan Finish Line Bad Rabbits Finish Line

YOUR ENTERTAINMENTMeet the bands that will rock you to the � nish.

Bands on the Course

Band Name Band Stage Number Band Name Band Stage Number

Gio Levy BH-2 Gio Levy BH-2

Combine the Victorious BH-4

This Side of Town BH-11

Jesse Roper BH-5 Jesse Roper BH-5

Michael Averill BH-6

The Beat – DJ Flipout BH-8 (BS-A) The Beat – DJ Flipout BH-8 (BS-A)

Mike McSuede BH-9

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


Race WeekendEntertainment

Though the bands on the course and head-liner Allen Stone will make for an amazing festival on Sunday, there are a handful of other events to keep you rockin’ race week-end. Here are a few you might see some of your fellow racers out enjoying- have fun!

SHOWSD ChromeoSaturday, October 25th | 8:00 p.m.Location: Vogue TheaterLet the music guide you to more music! If you want to catch a concert before seeing all the local bands on course and headliner Alan Stone, rock out with Chromeo at the Vogue Theater Saturday night.

GAMESD Canucks vs. CapitalsSunday, October 26th | 6:30 p.m.Location: Rogers ArenaFun post race day! After the Finish Line Fes-tival and a short nap, head over to the Rogers Arena to cheer on the Canucks as they play the Washington Capitals.

LOCAL FOOD AND FUND Taste of Yaletown Friday- Sunday October 24th-26th | 12 p.m.-12 a.m.Location: YaletownYaletown kitchens will off er featured menus, special tastings and innovative pairings to tempt the most adventurous foodie. With a fresh approach to fi xed price menus of $25, $35 and $45 restaurants will off er combina-tions of food and drink or even special in-house events.

THINGS TO DO INVANCOUVER

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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


Running Trails

Vancouver is easily considered one of the most beautiful and highly regarded cities in the world by everyone from the kind hearted locals to the most seasoned of tourists. So, in order to maximize your enjoyment during your stay, we have compiled a list of places to check out whether you are looking for a good weekend warm-up jog, a daytime family hangout, or just great views of Vancouver!

THE GROUSE GRIND The Grouse Grind (or as it is known around Vancouver simply, “The Grind”) has become Vancouver’s most popular hike with more than 100,000 hikers yearly! Often referred to as Na-ture’s Stairmaster, the 4.7 mile Grind is viewed as a workout consisting of mainly stairs among nature. Many tourists feel obligated to make the climb if for nothing more than to say they did it and conquer this steep hike.

PACIFIC SPIRIT PARKA beautiful park located in the University Endowment Lands, on Point Grey to the west of the city of Vancouver. It contains

over 73 km of walking/hiking trails, 50 km of which are designated multi-use and available for cycling and horseback riding as well. There is a Park Centre which is located on W 16th Avenue, and seems to off er something for everyone.

QUARRY ROCK IN DEEP COVEJust off the shores of scenic Deep Cove in North Vancouver sits a large rocky outcrop known as Quarry Rock. A 3.8 km hiking trail will lead you to this point off ering scenic views of Indian Arm and the mountains around Belcarra.

HANES VALLEYThis challenging day trail off ers a variety of attractions and terrain types, from the touristy Lynn Canyon Suspension bridge to the back country Hanes Valley route. This is a perfect hike for visitors to Vancouver who are interested in catching the “regular tourist sights” but also want to experi-ence the natural beauty of Vancouver’s nearby mountains without crowds of fellow tourists.

RUN LIKE A LOCALWhether you are looking for a good weekend warm-up jog, a daytime family hangout, a challenging hill workout or a great way to take advantage of the breathtaking views of Vancouver, here are a few trails we recommend!

Training Programs - $69.99From beginner to marathon. All fitness levels welcome.

runningroom.com

Free weekly run clubs - details online


Respect the Distance

For many of you, this will be your � rst marathon or 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.

OctOber 26, 2014 31

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

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.The � nal two days before a race are very important. Follow this checklist to ensure

Race Day Checklist

RX TO ROCK


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

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/vancouver/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 Vancouver! #RnRRaceCrew

JOIN THE RACE CREW!12,000 + PARTICIPANTS = 1000 VOLUNTEERS NEEDED

Volunteering

OctOber 26, 2014 33

Do something even greater than finishing a race.

© 2014 ALSAC/St. Jude Children’s Research Hospital (16940)

Participate as a St. Jude Hero at one of these upcoming events.

stjudeheroes.org

WIN A TRIP TO ARIZONAJANUARY 18, 2015go to runrocknroll.com/Arizona/winatrip to enter to win.

*Promotion ends 11/17/2014

OctOber 26, 2014 35

Team In Training – Get More. Give More. Register Today!Completing an endurance sports event such as a marathon 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 experi-ence an even greater accomplishment by not only changing your life but by helping cure cancer. Team In Training also gives you more of everything you need for success. In return, you’ll raise funds to help people with blood cancers live better, longer lives. Find out more about this exciting program and how you can really make a difference in the search for cancer cures. Visit teamintraining.org or call (800) 482-TEAM today.

St. Jude HeroesImagine 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 heroes.stjude.org.

BC Cancer Foundation The BC Cancer Foundation is the largest funder of leading-edge cancer research at the BC Cancer Agency. We enable donors to make contribu-tions to leading-edge research that has a direct impact on improvements to cancer care for patients in British Columbia. By connecting philan-thropy and research, we support the revolutionary advances that will help us achieve our vision of a world free from cancer. To learn more, visit bccancerfoundation.com, email [email protected], or call (604) 675-8244

WIN A TRIP TO ARIZONAJANUARY 18, 2015go to runrocknroll.com/Arizona/winatrip to enter to win.

*Promotion ends 11/17/2014

Of� cial Charities

OFFICIAL BENEFITTING CHARITY

PREFERRED CHARITY PARTNERS

John Volken Academy: Team RecoveryYou may not be able to walk a mile in the shoes of someone struggling with addiction, but you can run a rockin’ half-marathon or 10K to support recovery.

When you join Team Recovery, you’ll help give young people a successful future. Their long-term addiction-recovery program gives students two years to � nd solid footing on an addiction-free path and gain all the tools needed for a successful, happy life. Students will work through recovery with extensive career training and life-skills programs. Rock for a cause and run with Team Recovery!

They rebuild lives from the ground up – join today. For more information click here, email [email protected] or call 1-855-592-3001.

Title Sponsor

Official Sponsors

Corporate Sponsors

rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY #rNrVANRunRocknRoll.com

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2014 Rock 'n' Roll Vancouver Event Guide

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