2016 rock 'n' roll raleigh event guide

APRIL 9-10, 2016MARATHON | HALF MARATHON | 5K

RunRocknRoll.com

#RnRRal

MARATHON | HALF MARATHON | 5K

RunRocknRoll.com

Welcome to the one race 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.

@runrocknroll

RunRocknRoll.com

apRil 9 - 10, 2016 3

Contents

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

12 COURSE MAPCheck out this year’s epic course!

14 START LINE MAPPreview the happenings for the Expo, Race Day and Finish Line Festival.

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

22 PARKING & TRANSPOATION

26 TOYOTA RNR CONCERT SERIES You won’t want to miss this headliner.

28 RACE WEEKEND ENTERTAINMENT

30 AVOID HYDRATION MISTAKES

32 BEING A RACE DAY SPECTATOR

34 WHAT TO EAT BEFORE YOUR RACE

36 RACE DAY ETIQUETTE

WRITER: Colleen McDonald and Katie Holmes PHOTOGRAPHERS: Ryan Bethke, Marathon Photo GRAPHIC DESIGN & LAYOUT: Bryan Montgomery

6 Rock ‘n’ Roll Raleigh MaRathon & 1/2 MaRathon pResented by WRal With featuRed chaRity the V foundation

Schedule of Events

HEALTH & FITNESS EXPO

Raleigh Convention Center, Halls B & C

Friday April 83:00 pm – 7:00 pm

Saturday, April 910:00 am – 5:00 pm

Expo admission is FREE & open to the public.

RACE DAY EVENTS

Rock ‘n’ Roll Raleigh 5kSaturday April 9, Dorothea Dix Park

Start Time: 8:00 am

Marathon and HalfSaturday April 10, S. Salisbury St.

Start Time: 7:00am

Weekend of Music:Friday Night ConcertGavin DeGraw, Red Hat

Amphitheater7:00pm Doors Open

8:00pm Jason Adamo Band8:50pm Marc Scibilia

9:45pm: Headlining Act, Gavin DeGraw

Sunday Finish Line FestivalToyota Rock ‘n’ Roll Concert Series,

Red Hat AmphitheaterFour Founders8:00am-10:15am

Award Ceremony10:45am-11:00am

St. Lucia11:00am-12:15pm Look Homeward12:30pm-1:30pm

*Times subject to changeOf� cial race results will be posted online at

www.runrocknroll.com/dallas by 7 p.m. PST

RALEIGH SET LIST

WELCOME TO THE NEW US .

We know you only get what you put in.

That’s why we’ve remixed our recipes

and created all-new products. POWERBAR.COM

20 g PROTEIN 3g SUGAR GLUTEN FREE

PB_PoppySeed_EventGuide.indd 1 3/25/16 3:31 PM

apRil 9 - 10, 2016 7apRil 9 - 10, 2016 7

WELCOME TO THE NEW US .

We know you only get what you put in.

That’s why we’ve remixed our recipes

and created all-new products. POWERBAR.COM

READY.READY.READY SET.SET.SET REMIX.REMIX.REMIX

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apRil 9 - 10, 2016 9


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

What’s your favorite thing about running?MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s 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: “It’s easy to get hung up on your pace and how fast or slow you’re 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 I’m 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 wall…breathing, pacing, hydrating and fueling properly. While it’s 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%. You’ll 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 you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve 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. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”

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

apRil 9 - 10, 2016 11apRil 9 - 10, 2016 11

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

What’s your favorite thing about running?MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s 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: “It’s easy to get hung up on your pace and how fast or slow you’re 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 I’m 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 wall…breathing, pacing, hydrating and fueling properly. While it’s 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%. You’ll 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 you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve 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. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”

12 Rock ‘n’ Roll Raleigh MaRathon & 1/2 MaRathon pResented by WRal With featuRed chaRity the V foundationSilver Lake

LakeJohnson

Reedy Creek Lake

Lake Raleigh

Lochmere Lake

North Hills Park

Rothgeb Park

RobertsPark

Lions Park

MooreSquare

Jaycee Park

ChavisPark

Lake JohnsonNature Park

SanderfordRoad Park

BrentwoodPark

Fred FletcherPark

KentwoodPark

Kids TogetherPark

PullenPark

WalnutStreet Park

Eliza Pool Park

W i l l i a m B U m s t e a d S t a t e P a r k

PNC Arena

CarterFinley

Stadium

North CarolinaState University

North CarolinaState University

St Augustine'sUniversity

William PeaceUniversity

ShawUniversity

MeredithCollege

Crabtree Creek

Lonnie Poole Course At NC State

CarolinaCountry Club

Raleigh GolfAssociation

RaleighCountry Club

DukeRaleighHospital

RexHealthcare

OakwoodCemetery

Carolina BiblicalGardens

MontlawnMemorial Park

Mount HopeCemetery

Cary TowneCenter

Arboretumat Weston

North Hills

CameronVillage

Swift CreekShopping Center

Crossroads Plaza

Centrum atCrossroads

Oak ParkShopping Center

CrabtreeValley Mall

South HillsShopping CenterDevonshire

Place

Quail Corners Shop. Ctr

Wellington Park

SouthgatePlaza

Raleigh ArmyNational Guard

Crabtree Creek

Crabtree Creek

North CarolinaState Fair

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Capital Blvd

Glenwood Ave

Wade Ave

Wade Ave

Cliff Benson Beltlin

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Cliff

Bens

on B

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Cliff Benson Beltline

Yonkers RdNoblin Rd

Creech Rd

FAIR

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Hillsborough St

Creedmoor Rd

St M

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N Pe

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Rush St

Reedy Creek Rd

E Six Forks Rd

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Wade Ave

Ne Maynard Rd

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Poole Rd

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Se Cary Pky

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Buck Jones

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Lake Boone Trl

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Martin Luther King Jr Blvd

Ebenezer Church Rd

Six Forks Rd

E Millbrook Rd

N Ra

leigh

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Western Blvd

Wake

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st Rd

Dura

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Rock Quarry Rd

Walnut St

Walnut St

Jones Fran

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Chapel Hill Rd

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LAKE WHEELER RD

Atlan

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Atlantic Ave

Hillsborough St

Tryon Rd

Tryon Rd

Tryon Rd

Tryon Rd

DELWAY ST

NORTH ST

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S BL

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WESTERN BLVD

MARTIN LUTHER KING JR BLVD

E Stephen Stroud Way

Peter

Karmanos Jr Blvd

Edwa

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Reedy Creek Rd

Trinity Rd

Trinity Rd

Blue

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Edwa

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HILLSBOROUGH ST

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Raleigh

START

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SUNDAY, APRIL 10, 2016START TIME: 7:00 AM

BOTH COURSES

MARATHON COURSE

HALF MARATHON COURSE

SUBJECT TO CHANGE V02

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SUNDAY, APRIL 10, 2016START TIME: 7:00 AM

BOTH COURSES

MARATHON COURSE

HALF MARATHON COURSE

10K COURSE

RELAY TRANSITION

BAND STAGES

WATER +*GATORADE AT EVERY OTHER STATION

GU ENERGY STATION

MEDICAL

RESTROOMS

SUBJECT TO CHANGE V01

R

National GuardCourse Map

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 – that’s right, it’s 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

Here’s to making a difference and running for even more great reasons to #rockyourhealth

Sincerely,

GCHJFGDEN 0915


ParkingGarage

ParkingGarage

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ParkingGarage

ParkingGarage

McDonald’sParkingLot

ParkingLot

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ConventionCenter

BB&TBuilding

MarriottHotel

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S Salisbury St

Fayetteville St

Fayetteville St

E South St

CharterSquarePlaza

Bank ofAmerica

ProgressEnergy

Capital BankPlaza

Channel 11Eye Witness

News

SheratonHotelWaverly F Akins

Wake CountyOffice Building

Sir WalterApartments

Wake CountyCourt House

Wake CountyJustice Center

Century PostalStation

RBC Plaza

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CORRALCROSSING

CORRALCROSSING

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INFORMATIONSOLUTIONS

VOLUNTEERCHECK IN

MAINMEDICALCENTER

VFOUNDATION

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Start Line Map

apRil 9 - 10, 2016 15

take a run on the soft sideTreat your feet to the perfect balance of soft cushioning and reliable support in the go-to-shoe that’s now more comfortable than ever. And with its BioMoGo DNA midsole that dynamically adapts to every step, you’re in for an unbelievably smooth ride.

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Finish Line Map

ParkingGarage

ParkingGarage

ParkingGarage

ParkingGarage

ParkingGarage

McDonald’sParkingLot

ParkingLot

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ConventionCenter

BB&TBuilding

MarriottHotel

W South St

S McDowell St S McDowell St

W Lenoir St

E Lenoir St

E Cabarrus St

E Davie St

W D

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W M

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artin St

Gale St

W C

abarrus StS Salisbury St

S Wilmington StS Wilmington St

S Salisbury St

Fayetteville St

Fayetteville St

E South St

CharterSquare

Plaza

Bank ofAmerica

ProgressEnergy

Capital BankPlaza

Channel 11Eye Witness

News

SheratonHotelWaverly F Akins

Wake CountyOffice Building

Sir WalterApartments

Wake CountyCourt House

Wake CountyJustice Center

Century PostalStation

RBC Plaza

VFOUNDATION

INFORMATION

VOLUNTEERCHECK IN

RUNNEREXIT

SPONSORROW

SECUREZONE

HALF MARATHON COURSEMARATHON COURSE

MAINMEDICALCENTER

FINISH FESTIVALPost Race Concert,

Merchandise,Family Reunion &

Mich Ultra Beer Gardenin the

RED HATAMPHITHEATER

On Next Block

GEARCHECK

FINISH

NEVENT GUIDE

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LET’S GO COMMITMENT

Official Vehicle of the Rock ‘n’ Roll Marathon Series®Options shown. ©2015 Toyota Motor Sales, U.S.A., Inc.

LET’S GO COMMITMENT

Official Vehicle of the Rock ‘n’ Roll Marathon Series®


TIPS: Along Chavis Way (near the start of the course)

Lots of places around Hillsboro Street to grab a cup of co� ee and cheer on your runner!

DOROTHEA DIX PARK For Marathon spectators: Lake Johnson entrance into the park and along Avent Ferry Rd.

Start Line: The start line is on Salisbury St. and Davie St., in downtown Raleigh. All are welcome to watch your runner to start. Please keep in mind that the on race morn-ing the roads ways will be busy with participants and is space is limited.

FREE RUNNER TRACKING• Sign up for the Runner Tracking text messaging service at runnertracking.com for Full & Half Marathon distances.

PLAN YOUR FAMILY REUNION• Confi rm a post-race reunion plan before the race begins!• Designate a letter to meet your family at, and plan to meet up at that letter within the family reunion area at Red Hat Amphitheater (500 S McDowell St, Raleigh, NC 27601)• Stick around for the Finish Line Festival and enjoy the fi nish line concert featuring St. Lucia

GETTING AROUNDGiven numerous road closures and subsequent tra� c on race day, it is recommended that spectators drive as little as possible. Please refer to the Road Closure information on our website before you do any driv-ing on race day.

RESPECT THE COURSEDon’t stand or walk on any part of the course. If you can’t see the runners from where you’re standing because it’s too crowded, kindly move to a di� erent viewing location. Additionally, please be respectful of local businesses and residents on race day.

As always, thank you for being a spectator for the Rock ‘n’ Roll Raleigh Marathon & ½ Marathon presented by WRAL with featured charity The V Foundation!

SPECTATORS: HAVE A PLAN!

Spectator TIps

Recommended as an e� ective UV fi lter for the eyes and surrounding skin.Meb Kefl ezighi

Maui Jim Ambassador

His choice: Lighthouse

Color. Clarity. Detail.Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance

running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your

view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the

Rock ‘n’ Roll Expo! www.mauijim.com

LIGHTHOUSE | HCL BRONZE LENS


SUNDAY, APRIL 10 FULL & 1/2 MARATHONDue to Road Closures and heavy race

morning tra� c, cars must be parked

by 5:30 a.m.

PLAN AHEAD AND LEAVE EARLY!

Please refer to the Race Day Park-

ing/Transportation Documents on

the Race Weekend Info Center for

details!

PARTICIPANT & SPECTATOR PARKING INFORMATION

Spectator TIps

Some watches are made for everything.Forerunner was made for your thing.

Your thing makes a 4:30 a.m. alarm seem normal. Your thing turns your insides into a knot as you wait for the gun to go off. We get it. So we make Forerunner watches with smart technology1 designed for runners. Not watches designed for, well, everybody. Find yours at Garmin.com/forerunner

Forerunner. For Runners.

FORERUNNER® 230 | 235 | 630

© 2015 Garmin Ltd. or its subsidiaries1When paired with compatible phone; see Garmin.com/ble

15-31317 RNR Resize.indd 1 12/7/15 3:47 PM


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Toyota RnR Concert Series

Weekend of Music:Friday Night Concert

Gavin DeGraw, Red Hat Amphitheater7:00pm Doors Open

8:00pm Jason Adamo Band8:50pm Marc Scibilia

9:45pm Gavin DeGraw

Sunday Finish Line FestivalToyota Rock ‘n’ Roll Concert Series,

Red Hat Amphitheater

Four Founders8:00am-8:45am

Award Ceremony10:45am-11:00am

St. Lucia11:00am-12:15pm

Look Homeward12:30pm-1:30pm

*Times subject to changeOf� cial race results will be posted online at www.runrocknroll/raleigh by 7 p.m. PST

Rock ‘n’ Roll Raleigh Marathon and 1/2 Marathon Presented by WRAL with featured charity The V Foundation will be a weekend unlike any other run-ning event you’ve experienced. Prepare to ROCK all weekend long, starting Friday, April 8th with Gavin DeGraw as he kicks o� the Weekend of Music at Red Hat Amphitheater. The festivities will continue on Saturday with a headliner concert after the 5K and music outside the Health & Fitness Expo at the Raleigh Convention Center.

Top o� the weekend with the bands along course followed by a concert at Red Hat Amphitheater with your Toyota Rock ‘n’ Roll Concert Series headliner, St. Lucia! Get ready to ROCK!


Race Weekend Entertainment

Hillsborough Street Live & Local Earth Day FREE event!3 Stages + 13 Bands + Food Trucks• Where: Compiegne Park• When: April 9, 2:00pm-10:00pm• Tickets: Free and Open to the Publicvisitraleigh.com

Art in Bloom: Floral designers from across N.C. and beyond bring springtime into West Building by interpreting masterworks from the permanent collection in 56 breathtaking fl ower displays. visitraleigh.com

Dr. Jekyll & Mr. Hyde: • Wed.-Sat., 7:30pm; Sun., 2:00pm • Presenting Organization: Arts N.C. State • Venue: Titmus Theatre • Address: 2241 Dunn Ave., Raleigh, NC 27695 • Area: West Raleigh/N.C. State Univ/PNC Arena• Admission: Adults $20; Seniors $18; Faculty/Staff $16; Students $12; NCSU $6; Apr. 13 Community Night - All Seats $12visitraleigh.com

THINGS TO DO IN RALEIGH: See what else is happening in Raleigh over race weekend!

NC Beer Month Trivia:Fullsteam Brewery’s o� cial Beer Guy, Fletch, hosts a night fi lled with beer-themed trivia, while the Fullsteam team cheers on the players and gives away exclusive brewery swag.• April 7• Times: 8-10pm• Venue: House of Hops • Address: 6909 Glenwood Ave., Raleigh, NC 27612visitraleigh.com

NHL- North Carolina Hurricanes vs. Montreal CanadiensThu Apr 7, 2016 7:00 PMvisitraleigh.com

Runner Perks Around the City:Rock Raleigh on April 9th and 10th and enjoy these exclusive runner perks during race weekend! These local deals are just for you, rock stars.runrocknroll.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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From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you

get to the start line stress free. We also offer late checkout so you can relax after your big day.

Book a VIP Marathon Package at westin.com/runwestin


AVOID THESE HYDRATION MISTAKES ON RACE DAYby Competitor (Matt Fitzgerald) Every runner knows that hydration is a vital component of performance. At no time is hydration more important to running performance than on race day.However, race-day hydration mistakes are all too common. Here are the six most common race-day mistakes made by runners and how to avoid making them.

DRINKING TOO MUCH BEFORE THE RACESome runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water in their bodies and thereby minimize dehydration during the race. But the human body is not designed to do this. Any fl uid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of time-wasting pit stops.

On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off .

DRINKING TOO MUCH DURING THE RACEFor decades, runners were taught that any amount of dehydration had a negative e� ect on performance and increased the risk for exertional heat illness, and were told to “drink as much as possible” to completely prevent dehydration. However, the human body was not designed to absorb large amounts of fl uid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down fl uid.

What’s more, research has consistently shown that runners perform no worse and have no greater risk for heat illness when they simply drink according to their thirst, even though this typically results in only 65-70 percent replacement of sweat losses. While it is important to drink as often and as much as your thirst dictates during races, it’s a bad idea to drink more.

CARRYING YOUR OWN DRINKSHave you ever seen a runner win a marathon with a drink belt around his or her waist or a fl uid bladder on his or her back? No, and you never will, because it’s a terrible idea. Fluid weighs a lot, and extra weight slows a runner down dramatically. Every running event worth participating in provides adequate drinks at aid stations. Use them. Even if the sports drink o� ered is not your favorite, you will almost certainly perform better by drinking it than you will by schlepping your own preferred beverage.

USING A SPORTS DRINK YOU’VE NEVER USED BEFORESome runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and fi nd that they tolerate some sports drinks better than others. If you are among the latter group, don’t risk fi nding out the hard way that your stomach can’t tolerate the sports drink available in an important race. Find out what it is and try it in training fi rst.

What should you do if that sports drink upsets your stomach? Your next step is to give it another chance or two and see if it doesn’t become more tolerable over time. This does happen sometimes. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need. Wash your gels down with water at aid stations to hydrate.

USING CAFFEINE WITHOUT A PRIOR CAFFEINE FASTCa� eine boosts endurance performance by a� ecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to ca� eine. If you’re a regular co� ee drinker or user of ca� eine in other forms, you must go ca� eine-free for at least a week before a race to enjoy the performance-enhancing e� ect of taking ca� eine on race morning.

Avoid Hydration Mistakes

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Being a Race Day Spectator

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HOW TO BE THE BEST RACE DAY SPECTATOR! By Women’s Running

Spectators are a huge part of the racing experience- with so many people lining the streets, it is just as important for spectators to prepare for race day as it is for the athletes themselves. We have put together a list of the top tips for spectators to remember that will be sure you give their runner that extra kick they need!

Map Out Your Cheer Stops: Just as a runner studies the course map, it is important for spectators to do, as well. Talk with your runner: where on course do they think they will need the most support? Planning ahead so your runner knows where to expect you gives them that added motivation to keep putting one foot in front of the other. Can you be at multiple points on course? Point-to-point courses require some additional planning, but it can be done.

Have Supplies For Your Runner: You can never be too prepared. It is always good to have a bag for your runner—complete with clean, dry clothes for the end of the race—for any of those ‘emergency’ needs should they arise on course. Water, shot blocks or Gu, vaseline and band-aids are just a few of the essential items to make sure you have on hand, should your runner miss a water stop or need some quick aid that doesn’t require the on-course medical tent.

Make Sure You’re Seen And Heard: This isn’t like junior high, where your child is embarrassed by your yelling and waving goodbye from the car at school drop-o� . Make sure your runner knows you are there! Many spectators will make customized shirts, signs and have plenty of bells or noisemakers so their runner—and the thousands of others out on course—feel love and support on race day. This is a huge accomplishment! Cheer them on in style.

Prepare For Photo Ops: You can take great photos of your runner, even with an iPhone. When planning out where you’ll be on course, it is best to let your runner know what side of the road you plan to be on. This will help when passing o� supplies or taking photos. For the best chance at great photos, you should try out some test shots on other runners as they pass to get a feel for positioning. Also, wait until your runner fi lls the frame completely of your camera so they are not too far out of the shot.

Designate A Post-Race Meeting Area: The end of the course can be chaotic as runners get their medals, pass through the fi nisher’s chute and begin to reunite with loved ones. Choose a post-race meeting place in advance in case of spotty cell service and unexpected swarms of people. You meet up safely at the end of the race and can e� ortlessly head out to celebrate your runner with some fuel in the form of food and drinks!

If you’re a competitor, you beat your best. It’s what you do. If you want to save money on car insurance, you switch to GEICO. It’s what you do.

geico.com | 1-800-947-AUTO | Local Offi ceSome discounts, coverages, payment plans and features are not available in all states or

all GEICO companies. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2016 GEICO

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What to Eat Before Your Race

Fueling is a key to any successful race. What you choose to put in your body, even a week before the race, can help you run your best possible race and aid in recovery. If you have a race coming up, you should be thinking about what to eat before, during and after.

Don’t wait until the day before the big race to start thinking about fueling your body. Instead, start adding extra calories to your meals in the week leading up to the half marathon. A mix of both carbs and protein is important. Starting a race with a full store of carbs can improve performance and endurance so make sure to fi ll up on grains, starchy vegetables and fruits the week before the race. Also, as you consume more food during the week before the race, your protein levels should also increase as your portions become larger.

Many people make the mistake of waiting until the night before the race to eat their big meal. Try making lunch your big meal of the day before the race, instead. This gives your body more time to process nutrients, lowers the risk of stomach problems and can even help you sleep more soundly. Pasta is still often considered one of the best pre-race meals but instead of having it for dinner, eat it for lunch the day before the race and opt for a lighter dinner that evening, instead.

What you choose to eat the day of the race, however, is just as important as what you eat the week before. In the two to four hours before the race, eat protein and simple carbs and drink water or sports beverages. Avoid high fi ber, fatty and new foods, which can cause digestion problems. Good choices for pre-race foods include bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie. The hour prior to the race should just include moderate consumption of water, sports beverages, energy gels or energy chews.

During the race, it is recommended that you consume 30-60 grams of carbs per hour. Suggested energy foods to eat during the race include bananas, orange slices, energy, granola or fi g bars, dried fruit and even LifeSavers, Sweet Tarts and gummy bear candies. Make sure to rotate between drinking a cup of water and a cup of sports drink every fi fteen minutes to restore fl uids and electrolyte levels but to avoid too much sodium from just sports drinks and over-hydration from just water.

Following the race, make sure to get a mix of high-carb and moderate-protein into your body as quickly as possible. A 3-to-1 ratio of carbs to protein is recommended. Good food choices at the fi nish line should contain both simple carbohydrates for quick energy and complex carbohydrates to level out your insulin levels. Your body is nearly completely depleted in carbohydrates and you need to replace them as soon as possible. Suggested food choices following the race are bananas, fruit, yogurt, milk, mu� ns and bagels. Also, soon after the race, try to eat a full meal that contains lean proteins, complex carbohydrates and some fats. Your body is craving calories and nutrients. Replacing them as soon as possible will aid in your post-half marathon recovery and repair and rebuild any muscle damage.

Fluids are just as important as food, after a half marathon, so make sure to consume sports drinks or other beverages containing electrolytes and nutrients, along with water. Drinking just water could further dilute your blood and increase your risk of over-hydration. Some good post-race drinks are sports drinks, soft drinks, juices or chocolate milk.

Proper training, along with eating and drinking right before, during and after the race should help you run a successful half marathon and result in a speedy post-marathon recovery!

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Race Day Etiquette

PROPER RACE DAY ETIQUETTE TIPS If you’ve ever been one of those runners that’s ba� ed by others’ behavior before, during or after a race, you’re not alone. Many runners are simply unaware of proper etiquette when it comes to race day. Yes, there are rules to follow (or we suggest you follow), and here they are:

• Do not cut lines at the bathroom. We know it’s tempting, and we know you really, really have to go. But so do thousands of other runners who are racing the start clock as much as you are. If you’re concerned about missing the gun, opt to fi nd porta potties further from the main entrance of the start area; they tend to have shorter lines. If you have a medical condition that calls for a more urgent bathroom stop, we recommend carrying your medical card to races so others know why you need to get to the front ASAP.

• Stop talking during the National Anthem.

• Start in the correct corral. Your corral is based on your predicted fi nish time. It’s common courtesy to other runners and walkers to start among others of your same pace. If you do want to sneak up to a lower corral number, there are usually spots at the expo to request that change.

• Pass on the left, stay to the right. If you’re having the best day ever and speeding up, pass runners on the left. If you need to slow down, move to the right to allow others to easily pass. Race starts tend to be crowded for the fi rst mile or so, and sometimes random weaving happens. Always be aware of which side you’re passing and try not to step right in front of another runner as you make your move.

• Be conscientious of other runners at water stops. If you plan on skipping the water, run straight down the middle and don’t crowd sides where others might be grabbing for a cup. If you plan on grabbing a cup and stopping to sip it, wait until you’re fully out of the station zone to move to the side and slow to a walk. Water stops are a hot spot for bottle necking and runners tripping over each other. To minimize congestion, grab quickly and move to the side past those water station volunteers before slowing down.

• Run through the fi nish line. You did it! You made it to the fi nish, and one of the most congested areas is after you cross the line. Don’t stop right on the line—there are hundreds of runners coming in hot behind you! Keep moving toward the medals and post-race snacks. If you do require medical assistance, do your best to step to the side and wave down a volunteer who can help you walk and direct you to the medical tent.

• Don’t shop in the secure zone. Bananas, water, pretzels—the post-race snack bar, as we like to call it, is full of goodies to get those electrolytes and salt levels back up. We like to follow the rule of one—one of each thing for your post-race tummy. There are a lot of other runners who also want to chow down after running, so be courteous toward them by selecting one banana instead of the entire bushel.

apRil 9 - 10, 2016 37


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500 Fayetteville Street Raleigh, NC 276019198331120

Raleigh Marriott City Center

Stay in one of our 400 well-appointed guest rooms,then meet with up to 500 of your friends orcolleagues in our newly renovated meeting space,and grab a coffee at our in-house Starbucks!

Connected to the Raleigh Convention Center andRye Bar & Southern Kitchen, the newest modernsouthern cuisine restaurant in Raleigh. A foodiesdream!

Travel brilliantly at the Raleigh MarriottCity Center, with an exceptionallocation in the heart of downtownRaleigh, where you can have it all.

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