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 9 a.m. to 5 p.m.
Saturday, October 25th 9 a.m. to 5 p.m.
Saturday, October 25th
Expo admission is FREE and open
*Early start time
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8 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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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5MILES
10MILES
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St
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
t
Howe St
W Georgia St
Stan
ley P
ark C
swy
Gran
ville
St
Howe S
t
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
mer
cial D
r
16th St W
Forb
es A
ve
Point Grey Rd
Camb
ie St
RdCapila
no
Bewi
cke A
ve
Fir S
t
Georgia Viad
Esplanade W
13th St W
Grandview Viad
Vict
oria
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
t
Arbu
tus S
t
Pacific Blvd
Main
St
W 6th Ave
Keith Rd W
Lons
dale
Ave
Oak S
t
Cam
bie S
t
Burra
rd S
t
W 16th Ave
E King Edward Ave
Com
mer
cial D
r
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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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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1
SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM
10K START TIME: 7:45AM
HALF MARATHON COURSE10K COURSEWATER
SUBJECT TO CHANGE V03
1
1
SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM
10K START TIME: 7:45AM
HALF MARATHON COURSE10K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION
GU ENERGY STATIONMEDICALRESTROOMS
SUBJECT TO CHANGE V08
1
1
SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM
10K START TIME: 7:45AM
HALF MARATHON COURSE10K COURSE
SUBJECT TO CHANGE V06
1
1
SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM
10K START TIME: 7:45AM
HALF MARATHON COURSE10K COURSEWATER
SUBJECT TO CHANGE V03
1
1
SUNDAY, OCTOBER 26, 2014HALF MARATHON START TIME: 8:15AM
10K START TIME: 7:45AM
HALF MARATHON COURSE10K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION
GU ENERGY STATIONMEDICALRESTROOMS
SUBJECT TO CHANGE V08
3
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
10 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
ISO 12647-7 Digital Control Strip 2007100
807070100
10 25 50 75 90 100
107 7 100 100 100100 100 60 100 100 70 70 30 30
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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
3 2 1& 246 5 4
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NEVENT GUIDE
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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
807070100
10 25 50 75 90 100
107 7 100 100 100100 100 60 100 100 70 70 30 30
100 70 30100 60
100 100 60 100 100
100 60 100 70 30 100 60 40 70 4070 30 100 40 40 100 40 100 40 70 40 70 40 40 340 70 40 70 40 40
100 10070 70 30 30 100 100 60 70 70 4070 70 30 30 100 40 100 40 40 100 10 40 40 20 70 70 3.1 2.2 2.270 40 40 75 66 6650 40 4025 19 190 0 0 0
3%
B
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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
.
12 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
ParkingLot
Pipeline Dr
Pipeline Dr
STARTVILLAGE
INFORMATION
SOLUTIONS
CORRALS
REFRESHMENTS
VOLUNTEERCHECK
SHUTTLEDROP OFF
GEARCHECK
START12345678911 10121321 202223 1424 1516171819
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EVENT GUIDE
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10K S
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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
14 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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
1
FINIS
H A
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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
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.
16 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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.
zoo}-zoo}
The 2014 M{ZD{ 3
SPENDLESS
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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!
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.
20 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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.
22 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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
24 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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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26 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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
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, 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
28 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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
30 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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
32 rOcK ‘N’ rOLL OASIS VANcOUVer HALF MArAtHON AND cUNNINGHAM SeAWALL 10K beNeFItING tHe JOHN VOLKeN AcADeMY
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