2014 rock ‘n’ roll usa event guide
DESCRIPTION
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RNR_USA_14_Event_Guide_Cover.pdf 1 2/19/14 2:21 PM
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.
GRAPHIC DESIGN & LAYOUT: Joel M. Young
PHOTOGRAPHERS: Lester Cacho, Victah Sailor, Ryan Bethke, Washington D.C. CVB
WRITERS: Erica Wood, Nicole Christenson
4 CareFirst Welcome Letter
6 Schedule of Events
8 Course Map
10 Start Line Map
12 Finish Line Map
14 Spectator Tips
16 Parking & Transportation Information
20 Destination: Washington, D.C.
22 Headliner Information
24 Bands Along the Course
26 Race Weekend Entertainment
30 Respect the Distance
32 Race Day Checklist
34 Local Running Spots
38 Race Crew
40 Official Charities
43 Official Sponsors
EVENT GUIDETA
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WELCOME RACERS
CareFirst BlueCross BlueShield (CareFirst) is pleased to once again be the title sponsor of the
Rock ‘n’ Roll Half Marathon. This great event, with its spectacular course winding past some of the
nation’s most recognized sights, is one of the best in the country.
As a not-for-profi t organization and the region’s largest health insurer, CareFirst is dedicated to
supporting programs that have a positive impact on the health of residents who live in our Maryland,
Washington, D.C. and Northern Virginia service area. In 2013, CareFirst contributed nearly
$57 million and more than 10,000 volunteer hours to nonprofi t organizations, health care programs
and charitable events that addressed the health care needs in our region. Our commitment to making
the communities we serve better, healthier places to live has never been stronger.
CareFirst would like to acknowledge the sponsors and organizers for bringing this great event to
Washington, D.C. Good luck to all the runners who have put their time and effort into this
healthy competition.
Chet Burrell
President and CEO
CareFirst BlueCross BlueShield
The CareFirst BlueCross BlueShieldfamily of health care plans.
EVENT GUIDER
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4
THERE FOR YOU THEN. HERE FORYOU NOW.
CareFirst BlueCross BlueShield
was there for you growing up.
And we’re here for you now. If
you’re choosing a new health
plan, count on the network of
doctors, the caring service and
the strength you already know
so well. ChooseCareFirst.com
An independent licensee of theBlue Cross and Blue Shield Association.
Ashlee: Age 8 Ashlee: Age 24
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EVENT GUIDE
HEALTH & FITNESS ExPOD.C. Armory*2001 E. Capitol Street, S.E. Washington D.C.Expo admission is FREE and open to the public.
Thursday, March 13 Health & Fitness Expo 12:00 pm to 7:00 pm
Friday, March 14Health & Fitness Expo 10:00 am to 7:00 pm
*Because this is a government facility all attendees will be required to pass through security to gain access into the building. Please plan for the delay accordingly.
Race Day Events
Saturday, March 15 MARATHON & HALF MARATHON Start: 7:30 amStart Line: Constitution Ave. Northwest
at 14 St. Northwest5K Start: 7:30 amStart Line: RFK Stadium Lot 7
FINISH LINE FESTIvAL**Armory/RFK Stadium Lot 7Opening Act 8:45 am - 10:15 am
Awards 10:30 am - 10:45 am
The Head and 10:45 am – 12:00 pmthe Heat
Closing Act 12:30 pm - 1:30 pm**Scheduled times are subject to change
Race ResultsOfficial race results will be posted online atrunrocknroll.com by 7:00 pm Pacific Time.
EVENT GUIDES
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EVENT GUIDE
McMillanReservoir
RockCreekPark
TaftRecreation
Center
KenilworthAquatic Gardens
LincolnPark
Fort Chaplin Park
Fort Stanton Park
MontrosePark
Pope BranchPark
Fort BunkerHill Park
Anacostia Park
StantonPark
NormanstonePark
BrentwoodPark
Melvin CHazen Park
BarnardHill Park
DumbartonOaks Park
KaloramaPark
RandallPlayground
Fort Davis Park
Fort MahanPark
Lafayette Park
ColmarManor Park
AnacostiaRiver Park
AnacostiaPark
Langdon Park
Piney CreekPark
Fort Dupont Park
FranklinPark
MeridianHillPark
VirginiaHighlands
Park
West Potomac Park
SuitlandParkway
SuitlandParkway
East PotomacPark
N a t i o n a l M a l l
TheodoreRoosevelt
Island
The Ellipse
US National Arboretum
Lady BirdJohnsonMem. Park
G.W. Mem.Parkway
RFKStadium
VerizonCenter
NationalsPark
HowardUniv.
G.W.Univ.
CatholicUniversityof America
TrinityCollege
GallaudetUniversity
GeorgetownUniversity
Potomac River
Rock Creek
Anacostia River
ReaganNationalAirport
US Soldiers &Airmens
Golf Course
East PotomacGolf Course
LangstonGolf Course
Army NavyCountry Club
HowardUniv.Hosp.
GeorgetownUniversityHospital
WashingtonHosp.Center
VAMed.
Center
Mt OlivetCemetery
CongressionalCemetery
LincolnMemorialCemetery
GlenwoodCemetery
WoodlawnCemetery
Fort LincolnCemetery
WashingtonNationalCemetery
Cedar Hill Cemetery
Oak HillCemetery
Arlington National Cemetery
FashionCentre
at PentagonCity
Crystal CityShops
FortLesley JMcNair
Washington Navy Yard
Tidal Basin
Washington Channel
UnionStation
Navy Memorial
JeffersonMemorial
United StatesSupreme Court
UnitedStatesCapitol
WashingtonMonumentLincoln
Memorial
WashingtonConvention
Center
WhiteHouse
ThePentagon
Washington NationalCathedral
US NationalArboretum
Visitors Cent
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3
H St SW
W P
l NE
G St NE
V St SE
H St SE
O St SE
37th
St
D St SW
I St NE
T St SES St SE
G Pl NW
Birch St
37th Pl
V St NW
37th Ave
Clark Pl
N Pl SE
24th
St S
E
25th
Pl N
E
F St SE
E St SW
D St NW
C St SE
O St SE
39th Pl
O St NW
I St SE
C St SW
Van S
t SE
16th
St S
E
16th St NE
U St SE
Levis St NE
Federal Ct
27th
St N
E
K St SW
Pitts Pl S
E
Polk St NE
Lee St NE
36th St
Arnold Rd
42nd Ave
Neal Pl NE
W St SE
25th
Pl N
E25
th St
NE
2nd S
t NW
34th St SE
39th St
35th St SE
32nd
St S
E
45th
St N
E
Perry St NE
G St NE
41st
St N
E
36th Pl SE
40th
Pl S
E
47th St
S St SE
3rd S
t NW
Clifton St NW
Tilden St NW
35th
St
23rd
St S
E
Oak St NW
Austin St SE
Valley Pl SE
Eads St NE
A St SE
Ridge St NW
P St NE
30th
St N
W
35th St
L St NW
20th
St N
E
Irving St NE
Eads Pl NE
Libra
ry Ct
SE
3rd S
t NW
Adams St NE
Thomas Rd
Central Pl NE
33rd
Pl N
W
D St SE
Newton St
S St NE
35th
St N
W
Adams St NE
Ontario Pl NW
36th
St
Seaton Pl NE
Wate
r St S
W
Okie St NE
Lamont St NW
O St NW
Holly St
S St NE
Hartford St SE
S St NW
C St SW
33rd
St N
E
Adams St NE
Hiatt Pl NW
Summit Pl NW
N St SW
L St NW
Quincy St NW
O St NE
Dent Pl NW
24th Pl NE
Hildreth St SE
V St NE
37th Ave
26th St NE
Ponds St NE
W ST NW
Brow
n St N
W
39th Ave
27th
St N
W
C St SW
13th St NE
Girard St NW
V Pl SE
Thayer St NE
Rainier Ave
Willard St NW
N St SE
42nd Ave
Prout St SE
Pierce St NE
Dubois Pl SE
3rd S
t NW
Urn St
Franklin St NE
N St NE
12th
Pl N
W
Dix St NE
Monroe St NW
Hunter
Pl SE
29th
St S
E
Channing St NE
17th St NW
17th Pl NE
Chapin St NW
G St NW
13th
Pl N
E
T St NW
Olive St NW
15th
St S
E
K St NW
34th
St S
E
18th
St S
E
Potom
ac S
t NW
30th S
t NE
Shepherd St NE
41st
Pl S
E
14th
P l N
E
1st S
t SW
Nash Pl SE
Nash St SE
29th
St N
W
N St SW
R St SE
9th S
t NE
Girard St NE
25th Pl NE
P St SE
Bruce P
l SE
Cana
l St S
W
Hayes St NE
Water St NW
Chestnut St NE
Jasper Rd SE
2nd S
t SW
23rd
St S
E
35th
St N
W
37th Pl SE
17th
Pl N
E
Orren
St N
E
S Ca
p itol
St S
E
31st Pl NE
Knox Ter SE
20th
St N
W
36th
St N
W
45th Pl SE
34
th St
Klingle Rd NW
Bowen Rd SE
33rd S
t SE
Bryant St NE
Howard Rd SE
M St SE
I St SE
B St SE
A St SE
Adrian St SE
Dubois Pl SE
Knox St SE
Shannon Pl SE
Klingle Rd NW
36th St SE
Davis St NW
Erie St SE
28th
St N
E
Quarles St NE
7th St NE
28th St NW
37th Pl
Hayes St NE
Gainesville St SE
24th
St N
E
Mario
n St N
W
K St SE
Parso
ns A
ve S
E
24th
St N
E
10th
St N
W
34th
Pl N
W
3 5th
S t N
W
Fort D
avis P
l SE
California St NW
Baker St NE
Maryland Ave SW
Wick Dr
35th
St S
E
43rd Ave
Gainesville St SE
O St NW
D St SW
Mcgill Ter NW
B St SE
Howard Pl NW
Ingles
ide Ter NW
Switzer Dr
Q St SW
I St SE
Douglas St NE
Sedgwick St NW
46th St
Perry Pl NW
C St SE
C St NW
W St NE
T Pl SE
Lyman Pl NE
Dunb
ar R
d SE
Coherty
Dr
Conifer
Rd NE
Naylor Rd SE
Barry Pl NW
Talbert St SE
Q St NW
Maple View Pl SE
1st S
t SE
Vine St
25th
St N
W
Eaton Rd SE
Okie St NE
29th
St S
E
T St NW
29th
St S
E
Monroe St
U Pl SE
N St SE
2nd S
t NE
Jasper St SE
36th
St NE
Burn
s St N
E
Virginia Ave SW
Flagle
r Pl N
W
40th Pl
Observatory Pl NW
36th
St N
W
Ellis St
Taylor St NE
Thomas Rd
31st
St S
E
34th St SE
Gainesville St SE
5th S
t SE
5th S
t NE
Park Pl SE
Perry St
K St NEK St NW
Elm St NW
Ives Pl SE
Upshur St NW
O St SW
24th
St N
E
Hoba
rt Pl N
W
Well
s Ave
42nd
St S
E
U St SE
Blaine St NE
15th St NE
Galen St SE
Fuller St NW
Drap
er Dr
Hunt Pl NE
Shan
non P
l SE
Macomb St NW
Q St NE
Rand Pl NE
4th S
t NW
45th
St N
E
Foote St NE
Cotta
ge Te
r
38th
St N
W
Eckin
gton P
l NE
28th St
Blaine St NE
24th
St SE
M St NW
Evarts St NE
23rd
Pl N
E
Lang Pl NE
Winfield Ln NW Quincy Pl NE
E St SE
Howard Rd SE
Croffut Pl SE
W St NE
T St SW
Firth Sterling Ave SE
T St SE
Maryland Ave SW
Patte
rson A
ve S
E
Isaac
Hull
Ave
SE
Whitehaven Pky NW
40th
St S
E
Douglas St NE
Lane Pl NE
10th
St N
W
Lang
ston P
l SE
C St SW
Volta Pl NW
D St SE
Quebec Pl NW
15th
St S
E
Shepherd St
P St NW
Denver
St SE
Bangor St SE
L St SE
S St SW
Shepherd St NE
G St SE
37th
St N
W
F St NW
Stevens Rd SE
Holbrook Ter NE
Parksid
e Pl N
EBarn
es St N
E
Ainger Pl SE
Evarts St NE
23rd
St N
W
Pope St SE
Anacost
ia Ave
NE
Swann St NW
Dix St NE
G St NW
Q St SE
Nelson Pl SE
Randolph St NE
Hartford St SE
Conifer Rd NE
22nd
St N
E
1st S
t SE
L St NE
33rd
St N
E
U St NE
O St NW
Whitehaven St NW
32nd
Pl S
E
37th
St
Biltmore St NW
R St NE
38th
St S
E
Meridian Pl NW
Clifton St NW
38th
St N
W
Billings
Ave
Raum St NE
Maca
rthur Dr N
W
Penn St NE
Otis Pl NW
Belmont
Rd NW
33rd
St S
E
Randolph Pl NW
W Basin D
r SW
Delaw
are A
ve N
E
Seaton Pl NW
44th
St N
E
Kendall St NE
Mcmillan Dr NW
31st
St S
E
Arkan
sas A
ve NW
Sumner Rd SE
U St NW
Kenilw
orth A
ve NE
31st
Pl S
E
Clay St NE
Orren
St N
ESta
ples S
t NE
Douglas St NE
4th St NW
Hunt Pl NE
Morton St NW
Highland Pl NWScale Gate Rd
9th S
t NE
Pauld
ing S
t
Decatur Pl NW
2nd S
t SE
Cottag
e Ter
Kilbourne Pl NW
36th
Pl N
W
39th
St N
WGarfield St NW
U St NW
22nd St SE
M St SE
28th
Pl S
E
Jay St NE
Ogden St NW
Hamlin St NE
Edmunds St NW
30th St
Todd Pl NE
Owen Pl NE
Utah Ave
Hamlin St NE
Fort Baker Dr SE
F St NE
V St NW
40th
St N
E
Nash Pl SE
Kalorama Rd NW
Crabtree Rd NE
Otis Pl NW
31st
St S
E
6th S
t SW
38th
St N
W
4th S
t SW
W St SE
Morse St NE
Quincy St NE
Champlain St NW
29th St24
th St
NW
Argy
le Ter
NW
W St NW
Cortland Pl NW
4th St
NE
Watson Rd
Adams St NE
D St SE
Hillandale Dr NW
18th
St N
E
28th St NW
33rd Pl NE
40th Pl
Fenwick St NE
Adams St NW
L St NW
5th St NW
I St NW
Pennsylvania Ave NW
U St SE
Burbank St SE
19th
St N
E
Chaplin St SE
Tracy Pl NW
5th S
t NE
Ellipse Rd NE
41st St SE
Quebec St NW
Hobart St NW
E St NW
Ridge Pl SE
34th
St N
E
36th
St N
E
Penn
wood R
d
Douglas Rd SE
25th
St N
W
N St SEHalf S
t SE
M Pl SE
34th St SE
26th
St N
E
South Rd
K St NW
Calvert St NW
8th S
t NW
Woodley Pl NW
Mills Ave NE
Meade St NE
Hillcrest Dr SE
Denver St SE
3rd S
t SW
3rd S
t SW
Bates St NW
Perry St NE
38th
St SE
Upshur St
19th
St S
E
10th
St S
E
Jay St NE
Down
ing St NE
Clay Pl NE
35th
St NE
Church St NW
Gainesville St SE
Taylor St
C St NW
Lamont St NW
Ridge Pl SE
H St SE
19th St NW
Howard Rd SE
S St NW
Garfield St NW
T St NW
32nd St
48t h St
C St NW
Kenyon St NW
Central Ave NE
Clint
on S
t NE
27th
St N
W
Bunker Hill Rd
Douglas St NE
C St NW
36th
St N
W
Shepherd St NW
25th
St S
E
Buckeye
Dr SW
Davis Pl NW
Adam
s Mill R
d NW
20th St NW
Taylor St
16th
St S
E
16th
St N
E
Theodore R Hagans Dr NE
Swann St NW
34th
St S
E
Nova
Ave
Myrtle Ave NE
Upshur St NE
Bryant St NE
P St SE
Byers St
4th St NW
Ellipse R
d NE
C St SE
Edgewood St NE
V St NE
Upshur St NE
F St SE
Brentwood Rd NE
15th
St N
W
H St NE
S St NW
4th S
t NW
37th
St N
W
Benton St NW
Monroe St NW
G St SE
Lawrence St
Edson Pl NE
Valley Rd NE
Tingey St
Lanier Pl NW
33rd St
Blaine St NE
E St SE
26th
St N
E
36th St SE
17th
St N
W
31st
St N
E
C St NE
Clark St
Perry St NE
Foote St NE
20th
St N
E
P St NW
37th St SE
44th Pl SE
Shepherd St
32nd St NW
3rd S
t NW
Pilgrim Rd
36th
St N
W
Otis St
Cedar Dr
Burns St SE
F St S
E
46th
St
SE
Taylor St NW
Wate
rside
Dr NW
Holm
ead P
l NW
C St SW
Lowell St NW
Harvard St NW
Channing St NE
N St SE
D St SE
R St NE
Mayfair Ter NE
31st St
Parkwood St
10th
St N
W
Queen St NE
Hickey Hill Rd N
E
Belt Rd
Woodley Rd NW
16th S
t SE
41st Ave
26th
St N
E
Ontario Rd NW
Clay St NE
Westover Dr S
E
Brooks St NE
17th
St S
E
Fort
Dupo
nt St S
E
Dix St NE
1st S
t NE
Eads St NE
Mt Pleasant St NW
Eagle
NEs
t Rd N
E
W St NE
Quebec St NW
Robb
ins Rd
2nd S
t NE
Texas Ave
SE
Fairhill Dr
46th
St N
E
O St NW
Lamont St NW
Stone Gate Dr
9th St NW
9th S
t SE
18th
St N
W
Park Dr SE
Dumbarton St NW
Hilltop Ter SE
T St SE
2nd S
t SE
W St NW
E St SW
19th
St N
W
Massachusetts Ave SE
20th
St N
E
Water St SE
12th
St N
W
C St SE
Kenilworth
Ter N
E
T St NE
33rd
St S
E
14th St NE
5th A
ve S
W
Observatory Ln NW
Saratog
a Ave
NE
I St NE
8th S
t NE
6th St NW
Anaco
stia Rd S
E
14th
St S
E
E St SE
California St NW
30th
St N
W
18th
St S
E
New Jersey Ave NW
K St SE
30th
St N
E
A St SE
22nd
St S
E21
st St
NE
O St NW
32nd
St N
W
Anacosti
a Rd S
E
18th St SE
Holly Spring Rd NE
1st S
t NW
Hayes St NE
Irving St NW
Fort D
avis S
t SE
Wyoming Ave NW
1st S
t SE
Robbins
Rd W
Shepherd St NE
Girard St NWFairmont St NW
Gales St NE
Eisenhower Dr
22nd
St N
W
Euclid St NW
29th
St N
W
Perry St
39th St NW
9th S
t NE
28th
St N
W
Oates St NE
2ND ST NW
Euclid St NW
15th
St N
E
A St NE
2nd A
ve S
W
A St SE
Elvans Rd SE
Pomeroy Rd SE
15th
St S
E
Neal St NE
40th Ave
4th A
ve S
W
K St SE
7th S
t NE
C St SE
Eastern Ave NE
33rd
St N
W
7th S
t SE
1st A
ve S
W
Newton St
A St NE
Observatory Cir NW
V St SE
Marshall Dr NW
Bangor St SE
Morse St NE
Holbr
ook S
t NE
Grant St NE
E St SE
27th
St S
E
F St NW
Arno
ld Dr
NW
Vista St N
E
G St SEDe
lawar
e Ave
SW
10th
St N
W
30th
St S
E
G St SW
Trinid
ad Av
e NE
Rodman St NW
Monte
llo Av
e NE
17th
St N
W
South Carolina Ave SE
Bunker Hill Rd NE
E St NE
Water St SW
Bunker Hill Rd
E Ba
sin Dr S
W
Newark Rd
Shepherd St NW
Gault Pl NE
8th S
t NW
Meadow Rd NE
M St NE
1st S
t NW
Erie St SE
H St NW
Carpenter St SE
W St NW
9th S
t NE
16th St NE
John F Mccormack Rd NE
G St NW
Commodore Joshua Barney Dr NE
Hickey Ln NE
Mitsc
her R
d
14th
St S
E
10th
St N
W
K St NW
Camden St SE
M St NE
Newton St NW
16th
St S
E
P St NW
42nd
St N
E
Monroe St NE
13th
St S
E13
th St
SE
Shepherd St NW
K St NW
15th St NE
I St SW
G St NW
Rfk S
tadium
Acc
16th
St N
E
Girard St NE
C St SE
Arca
dia Ave
32nd
St S
E
W St SE
15th
St N
W
2nd S
t NE
10th
St S
E
Cathedral Ave NW
17th
St S
E
15th
St N
W
O St SE
G St SE
Burns St SE
Corcoran St NW
Robb
ins R
d
24th
St N
E
Anac
ostia
Ave NE
Morris Rd SE
14th
St N
E
Highwood Dr SE
Franklin St NE
24th
St N
W
Harewood Rd NE
O St NW
Woodland Dr NW
Anaco
stia Av
e NE
28th
St S
E
34th
St N
W
Idaho
Ave N
W
P St NW
30th
St N
W
Fort Dupont Dr SE
V St NE
Maryland Ave NE
E St SE
1st S
t NE
L St SE
Quincy St NW
Evarts St NE
31st
St N
W
V St NW
D St NW
Naylo
r Rd S
E
Randolph St NE
Ely Pl SE
N St NW
Alabama Ave SE
Hamlin St NE
4th S
t SW
Kalorama Rd NW
22nd
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M St SE
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Piney Branch Pky NW
Prospect St NW
4th S
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Woodley Rd NW
S St SE
35th
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D St SE
I St NE
7th S
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R St NW
39th
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30th
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Q St SE
Irving St NE
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New York Ave NE
F St NW
Ordway St NW
13th
St N
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8th S
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New Jersey Ave NW
Pershing Dr NW
K St NE
Porter St NW
Jackson St NE
P St NW
E St NE
Newark St NW
I St NW
Taylor St NW
Linco
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NE
F St NE
3rd S
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19th
St N
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5th St
NE
16th
St N
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Kearney St NE
17th St NE
17th
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Stanton Rd SE
4th S
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Defen
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St N
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Fort Davis Dr SE
14th
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3rd S
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Lawrence St NE
Cathedral Ave NW
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5th S
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Massachusetts Ave SE
Alaba
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SE
Beach Dr NW
11th
St N
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21st
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Otis St NEOtis St NE
Azalea Rd NE
Azalea Rd NE
Newton St NENewton St NE
D St NE D St NE
S St NW S St NW S St NW
Fort Lincoln Dr NE
14th
St N
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14th
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Ohio Dr SWOhio Dr SW
Ohio Dr SW
Ohio Dr SW
Ohio Dr SW
6th St S
15th St S
Miles Ave
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9th St S
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Schley Dr
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12th St S
King Dr
N Queen St
23rd St S
17th St N
21st St N
13th St S
N Pierce St
N Nash St
S Be
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20th St S
N Oak St
15th St S
Memorial Dr
11th St S
S Oakcrest Rd
Garfield Dr
Memo
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S Ju
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Fort M
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r
Arnold Dr
N Pierce St
13th Rd S
Washington Ave
18th St N
Macarthur Dr
S Nas
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N Me
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22nd St N
S Sc
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N Nash St
N Oak St
N Quinn St
22nd St S
Fenton Cir
Farragut Dr
Lin
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Pershing Dr
16th St S
17th St S
Meigs Dr Leahy Dr
23rd St S
S Ly
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Mckinley Dr
Marshall Dr
12th St S12th St S
L'enfant Dr
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Hobson Dr
S Ly
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S Ar
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16th St NN Fairfax Dr
12th St N
S Rolfe St
York Dr Halse
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Bradley Dr
S Queen St
S Ke
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Colonial Ter
Marsh
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Sher
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Old Jefferson Davis
Hwy
Carpenter St
Sherman
Dr
N Rotary Rd
Jessup Dr
Porter Dr
21st St S
19th St S
Fort Scott Dr
Mcpherson Dr
Custis Walk
S Rotary Rd
22nd St SS Ha
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t
McClellan Dr
Roos
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Dr
S Smith Blvd
S Hayes St
Jackson A
ve
S Eads St
Eise
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Southgate Rd
Gran
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20th St S
Ord & Weitzel Dr
18th St S
S Cl
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Crys
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Patton D
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S Fe
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S Jo
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Levee Rd
Levee Rd
Army N
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Army Navy Dr
Half S
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L St NW
E St Expy
7th
St N
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14th
St S
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Canal Rd NW
Pennsylvania Ave NW
Maine Ave SW
New Ham
pshir
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NWM St NW
New Ham
pshir
e Ave
NW
Branch Ave
Pennsylvania Ave
Pennsylvania Ave NW
Massachusetts Ave NW
E Capitol St SEE Capitol St NE
Massachusetts Ave NWNew York Ave NW
17th
St N
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Wisconsin Ave NW
Branch Ave SE
14th
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Rhode Island Ave NW
H St NW
16th
St N
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Massachusetts Ave NW
Independence Ave SE
South Dakota Ave NE
Independence Ave SW
Connecticut Ave NW
Connecticut Ave NW
Suitland Pky SE
Rhode Island Ave NE
Pennsylvania Ave SE
N Ca
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N Capitol St NE
S Ha
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N Ly
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15th St S
Fort Myer Dr
Boundary Channel Dr
Jeffe
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Dav
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Geor
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ashin
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Washington Blvd
K St NW
New York Ave
New York Ave NW
Southeast Fwy
George Washington Memorial Pky
New York Ave NE
New York Ave NE
Lee Hwy
Jefferson Davis Hwy
George Washington Memorial PkyKey Blvd
23rd St S
S Ar
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Wilson Blvd
Columbia Pike
22nd St SE
D St SW
H St NW
4th
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38th Ave
Irving St SE
12th
St N
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13th
St S
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19th
St S
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Quebec Pl NW
Reno Rd NW
25th
St S
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Virginia Ave SE
Alton St
9th
St S
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Klingle Rd NW
Verm
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Sheriff Rd NE
D St SW
Brentwoo
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8th
St S
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B St SE
21st
St N
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D St SE
34th St
Irving St NE
38th St
Suitland Rd SE
E St NW
Oklahom
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NE
Benning Rd SE
Garfield St NW
6th
St S
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Kans
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Potomac Ave SE
Queens Chapel Rd NE
12th
St S
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22nd
St N
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Brentwood Pk
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Kenilworth
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Branch Ave SE
Pa rk Pl NW
12th St SW
Tenn
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NE
New Jersey Ave SE
6th
St N
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Spring Rd NW
Warder St NW
6th
St N
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Michigan Ave NW
23rd
St N
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Kentucky Ave SE
Montana Ave NE
Cleveland Ave NW
I St SE
Eastern Ave NE
Florida Ave NW
Naylor Rd SE
Porter St NW
Tunlaw Rd NW
7th
St S
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37th
St N
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Irving St NW
Pennsylvania Ave NW
7th
St N
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Texas Ave SE
44th
St N
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20th
St N
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Kenilw
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New
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Q St NW
7th
St N
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Mt Olivet Rd NE15th
St N
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Florida Ave NW
Beach Dr NW
Massachusetts Ave NW
11th
St N
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Florida Ave NW
Maryland Ave NE
Sherman Ave NW
4th
St S
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9th
St N
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U St NW
Tilden St NW
34th
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Irving St NW
Rock Creek Church Rd NW
Suitland Rd
M ST SE
11th
St S
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6th
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Minn
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Ave N
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Reservoir Rd NW
Bladensbu
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Southern Ave
Macomb St NW
Taylor St NE
Good Hope Rd SE
13th St NE
Franklin St NE
S Ca
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Monroe St NE
M St NW
Florida Ave NE
Ridge Rd SE
Marti
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Kin
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Upshur St NW
Park Rd NW
Michigan Ave NE
Wisconsin Ave NW
Alab
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Georgia Ave NW
Q St NW
13th
St N
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R St NW
Blade
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Benning Rd NE
Dupont Cir Nw
Anaco
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Anacostia Fwy
Colum
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COLUMBIA RD NW
C ST NE
C ST NE
EAST CAPITOL ST SEEAST CAPITOL ST NEEAST CAPITOL ST NE NORTH CAROLINA AVE NE
13TH
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Columbus Cir NEMassachusetts Ave NE
E St NW
3rd S
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CONSTITUTION AVE NW
CONSTITUTION AVE NW
Connecticut Ave Nw
Connecticut Ave Nw
HARVARD ST NW
N CA
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NW
4TH ST NW5TH ST NW
Bryant St NW
K ST NE 4TH
ST N
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H ST NE
13TH
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9TH
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MAINE AVE SW
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P ST SW
WATER ST SW
ANACOSTIA RIVERWALK TRAIL
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V ST SW
POTOMAC AVE SW
FR EDERICK DOUGLASS BRIDGE
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ANACOSTIA DR SE
ANACOSTIA DR SE
NICHOLSON ST SE
PENNSYLVANIA AVE SE
FAIRLAWN AVE SE
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22ND ST NE
18TH
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19TH
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21ST
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23RD
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ARLINGTON MEMORIAL BRG
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CALVERT ST NW
CONSTITUTION AVE NE
E ST NW
L’EN
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S CA
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SATURDAY, MARCH 15, 2014START TIME: 7:30 AM
ALL COURSESMARATHON COURSEHALF MARATHON COURSE5K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION
GU ENERGY STATIONMEDICAL +*PERFORM AT EVERY STATION
METRO STATIONSUBJECT TO CHANGE V04
M
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SATURDAY, MARCH 15, 2014START TIME: 7:30 AM
ALL COURSESMARATHON COURSEHALF MARATHON COURSE5K COURSE
SUBJECT TO CHANGE V03
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SATURDAY, MARCH 15, 2014START TIME: 7:30 AM
ALL COURSESMARATHON COURSEHALF MARATHON COURSE5K COURSEBAND STAGESWATER +*GATORADE AT EVERY OTHER STATION
GU ENERGY STATIONMEDICAL +*PERFORM AT EVERY STATION
METRO STATIONSUBJECT TO CHANGE V04
M
1
11
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SATURDAY, MARCH 15, 2014START TIME: 7:30 AM
ALL COURSESMARATHON COURSEHALF MARATHON COURSE5K COURSE
SUBJECT TO CHANGE V03
EVENT GUIDE2
01
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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 1/22/14 3:21 PM
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Constitution Ave NW
National Museumof
American History
Andrew W MellonAuditorium
Ronald ReaganBuilding &
International TradeCenter
EPA BuildingEast
EPA BuildingWest
National Museumof
Natural History
Depatmentof
Justice
Library
The OldPost Office
USPost Office
Internal RevenueService Building
Madison Dr NWMadison Dr NW
14th St NW
14th St NW
Pennsylvania Ave NW
12th St NW
12th St NW
10th St NW
9th St NW
9th St NW
Constitution Ave NW
Mmetro
CLOTHESPIN
FEDERAL TRIANGLEMETRO STATION
ENTRANCE & EXIT
VIP located in the Willard
IntercontinentalHotel
1401 Pennsylvania Ave NW
CORRALCROSSING
CORRALCROSSING
UPS GEARCHECK
STARTREFRESHMENTS
BROOKS VIPTOILETS
SOLUTIONS& PACKETPICK UP
INFORMATION
VOLUNTEERCHECK IN
1E 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
START
N
EVENT GUIDE2
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ISO 12647-7 Digital Control Strip 2007100
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B
A
Insertion: RnR 1/2 Marathon Creative Director: Randall SchoonoverFile Name: BROOKS-Transcend-eventguide_W14
Art Director: Kurt Parker
Client: Brooks Running Artist:Publication: Competitor Photographer: Michael Jones PhotographyTrim:7.875.x 5.5 Studio MGR Contact: Mike Burchett 503-840-2394Bleed:8.125x5.75 Prepress: Bruce Harris Retouching Inc.
[email protected]: 971-645-3744
©20
14 B
rook
s Sp
orts
, Inc
.
Go beyond the edge of comfort with the Brooks Transcend, a self-tuning trainer that smartly adapts its cushioning
to your every step, creating your ultimate run. This is the next revolution of comfort. This is Brooks Transcend.
brooksrunning.com/transcend
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EVENT GUIDE2
01
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C St NE
C St N
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Oaklahoma Ave NE
E St NE
ANACOSTIARIVER
ANACOSTIA RIVER TRAIL
LOT7
LOT7
LOT4
LOT6
LOT6
MARATHON COURSE
MARATHON COURSE
HALF
MARATHON COURSE
VIP
BEERGARDEN
FINISHFESTIVAL
STAGE
FAMILYREUNION FAMILY
REUNION
CHARITYVILLAGE
INFORMATION
MERCHANDISE
SPONSORROW
RUNNEREXIT
UPS GEARPICK UP
VOLUNTEERCHECK IN
MAINMEDICALCENTER
13
SECUREZONE
FINIS
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EVENT GUIDES
PE
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VIEWIng LOCATIOnSMiLe 1 – CVS PHarMaCy 2125 E St NW
Metro Station: Foggy Bottom (Orange Line & Blue Lines)
MiLe 5 – DuMbarTon briDge/ Q ST nW 23rd and Q St NW
Metro Station: Dupont Circle (Red Line)
MiLe 6.2 (10k) – oPen CiTy Coffee HouSe 2331 Calvert St. NW
Metro Station: Woodley Park-Zoo (Red Line)
MiLe 8 – biSon benD Howard University: 5th St. & Harvard St, NW
Metro Station: Columbia Heights (Yellow & Green Lines)
MiLe 9.5 – norTH CaPiToL North Capitol Street at R Street NW
Metro Station: New York Ave/Florida Ave/Gallaudet University (Red Line)
START LInE 14th St & Constitution Ave NW
Metro Station: Federal Triangle or Smithsonian (Orange Line & Blue Line)
TRACk YOuR RunnERInterested in tracking a friend or family member as he or she rocks our course? You’ll get text message updates sent direct-ly to your phone, allowing you to easily track your runner’s progress throughout the day.
Register for the Runner Tracking text mes-saging service at competitorwireless.com
PLAn YOuR REunIOnWith 25,000 finishers expected, it is im-portant to discuss a post-race reunion plan with your runner before the race. Designat-ed alphabetical signs will be posted in the Family Reunion area. Pick a letter and make sure everyone in your party knows to meet at that letter.
Finish Line Festival: 8:00 am to 2:00 pm in RFK Stadium Lot 7.
MiLe 22 –anaCoSTia Park Minnesota Avenue between Pennsylvania Avenue and East Capitol Street SE
Metro Station: Anacostia (Green Line)
MiLe 24.5 – ranDLe CirCLe
Metro Station: Benning Road (Blue Line)
finiSH Line: rfk STaDiuM - LoT 7
Metro Station: Stadium / Armory (Orange Line & Blue Lines)
WaTCH your LoVeD oneS CroSS THe finiSH Line anD
reuniTe WiTH THeM in our faMiLy
reunion area.
FOR MORE InFO AnD DIRECTIOnS, PLEASE VISIT:runrocknroll.competitor.com/USA - and click on event details.
©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
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EVENT GUIDEPA
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BEST BET - RIDE THE METRO
Start: Take the Metro to Federal Triangle or Smithsonian station (Blue/Orange Line)
Finish: Take the Metro to the Stadium/Armory station (Blue/Orange Line)
We encourage runners to utilize the Metro for transportation to the start line to help resolve downtown traffic con-gestion. The Metro will begin operating at 5:00AM on race day. Ride the Metro to the Federal Triangle or Smithsonian station on the Blue and Orange Lines, a short walk to the Start Line Village along Constitution Ave NW between 14th St. NW and 9th St. NW. At the end of the race, take the Stadium/Armory Metro at the finish line back to where you need to go.
DRIVING DIRECTIONS
If Metro Rail is not your best op-tion to get to and from the start / finish line based on the adjusted Metro rail opening, please visit www.runrocknroll.competitor.com/usa/event-details then click on “Transportation” for a list of sug-gested parking garage sugges-tions and driving directions to the start. Please note: Parking at the finish is only available to those who pre-purchase the Premium Parking Pass for $20. Visit the website for further details.
Race Start Time: 7:30 am
Marathon & 1/2 Start Line: Constitution Ave NW at 14th St. NW
Finish Line & Finish Line Festival: RFK Stadium Lot 7
RACE WEEKEND>TRANSPORTATION GuidE
LIMITED PARKING AVAILABLE
Parking at the Finish Line is limited this year and a parking pass must be purchased in advance - parking will not be for sale on race day. Those wishing to park at the finish line will need to purchase a Premium Parking Pass for $20. Note: Parking pass must be pre- purchased online and picked up at the Expo on Thursday or Friday. (Not available for purchase on race day. No exceptions.)
RACE DAy TIP
Plan ahead and arrive early to stay stress free. Allow yourself plenty of time on race morning to get to the start line knowing that 25,000 other runners are headed to the same place.
For full details and recommended parking locations please visit: www.runrocknroll.competitor.com/USA /event-details
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!
www.ActiveTransamerica.comInsurance for Active Lifestyles
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Is a natural source of high-quality protein to build lean muscle
20+ Studies Support the Benefits of Chocolate Milk for Post Exercise Recovery. Lowfat Chocolate Milk:
Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat.
Has the right mix of protein and carbs scientifically shown to refuel exhausted muscles and help return to peak potential
JOIN THE TEAM AND WIN
Is a natural source of high-quality protein to build lean muscle
Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat.
Has the right mix of protein and carbs scientifically shown to refuel exhausted muscles and help return to peak potential
EVENT GUIDER
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OUR ATHLETES DON’TPLAY GAMES.We are proud to sponsor a Military Mile in honor of military runners and their families. Join AMU at mile 7-8 as we support our heroes.
To learn more about American Military University, visit www.RunAMU.com.
Image Courtesy of the DoD.
We want you to make an informed decision about the university that’s right for you. For more about the graduation rate and median debt of students who completed each program, as well as other important information—visit www.APUS.edu/disclosure. 19
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Washingtond.c.
Must-see(HIDDEN) DCThere’s the Washington, D.C., you see in the movies, full of awe-inspiring monuments and memorials. And then there’s the Washington, D.C., that only the locals are lucky enough to know. Go beyond the world-famous attractions and you’ll find some wonderful hidden gems. Check out our list of top 10 unique D.C. experiences.
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Washingtond.c.
1. Get a sweeping view of the famous D.C. skyline with a ride to the top of the clock tower at the Old Post Office Pavilion. National Park Service Rangers offer free tours every day to get an even more in-depth angle on the Nation’s Capital.
2. Sit in the lap of Einstein. This famous statue, tucked away on Constitution Avenue by the National Academy of Sciences building, pays homage to one of the world’s most important scientists.
3. Play with the butterflies at the National Museum of Natural History’s Butterfly Pavilion.
4. Have a picnic by the National Capitol Columns at the National Arboretum. The Corinthian columns originally stood at the Capitol but were replaced when it was realized they couldn’t support the weight of the Capitol Dome.
5. Visit the National Cathedral and look for the Darth Vader gargoyle (along with many others) perched on the structure.
6. Due in part to the large Ethiopian community, D.C. has some of the best Ethio-pian cuisine in the country. Try any number of restaurants in the Adams Morgan neighborhood.
7. Take your picture underneath the colorful Friendship Arch, a traditional Chinese gate, in D.C.’s Chinatown. It is the largest single-span archway in the world.
8. Ride a horse or visit the planetarium at Rock Creek Park. The 2,800-acre park is D.C.’s answer to New York’s Central Park.
9. Snap a postcard worthy picture in front of the White House. You may even spot the First Dog out for a walk!
10. After 26.2 miles, a treat is in order. Get in line for the famous sweets at Georgetown Cupcake.
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The Head and The Heart
It wasn’t that long ago that the members of Seattle’s The Head and the Heart were getting acquainted with another at the local pub Conor Byrne, strumming their acoustic guitars, stomping their feet and singing in harmony as they attempted to attract the attention of customers. That unbridled en-ergy informed their earliest original material, which was honed in local performances before eventually being captured on the band’s 2011 debut album for hometown label Sub Pop.
Then, something un-expected happened. That music began to reach audiences all
Headliner Concert FeaturingTHE HEAD AND THE HEART you’ve rocked to the beat of live bands along your 26.2 or 13.1-mile journey—now celebrate your post-race accomplishment with family and friends immediately after the race with this rockin’ live headliner concert featuring The Head and The Heart!
over the United States and the rest of the world, and The Head and the Heart went from playing open mic nights to selling out headlin-ing shows in prestigious venues. The album became one of Sub Pop’s best-selling debut releases in years. And slowly but surely, ideas began to form for the band’s second album, imbued with the experiences of traveling the world and cultivating a listenership with a deep connection to the music.
“There is a certain level of confidence gained from having such an amazing fan base,” says group member Jonathan Rus-sell. “You start to trust yourself more. When we were busking, we were filling so much space to keep the listener from walking away. Now we are in a very different situa-tion.” Adds group member Josiah Johnson,
“We wanted to write songs that felt bigger, and didn’t need to be so frantic. I think for the most part we wanted to record an album that sounds like the way we play now.
Indeed, The Head and the Heart’s new release, Let’s Be Still, is a snapshot of a band that didn’t exist just four short years ago. Virginia native Russell and California transplant Johnson formed the core song-writing partnership, which was rounded out by drummer Tyler Williams, keyboard-ist Kenny Hensley, vocalist/violinist Char-ity Rose Thielen and bassist Chris Zasche, who’d met Russell and Johnson while tend-ing bar at an open mic they frequented. The nascent group dove headfirst into writing, recording and performing, and even moved into the
same house to ensure that inspiration could strike at any moment.
With Let’s Be Still ready for release, The Head and the Heart is eager to return to the road to further hone the musical bond its members formed in such whirlwind fashion. “When I think about the two re-cords together, the first one feels like we all wanted to fulfill this dream we’d had about playing music, meeting people and traveling around,” says Williams. “This one feels like the consequences of doing that — what re-lationships did you ruin? What other things did you miss? You always think it will all be perfect once you just do ‘this.’ And that’s not always the case.”
©2013 Anheuser-Busch, Inc., Michelob Ultra® Light Beer, St. Louis, MO • 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.
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Closing Date: 4/30/13
QC: CS
Pub: Event Guide
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HONEST HALOWAyyHonest Haloway is a band created by D.C.-based songwriter Tim Kratzer; whose unique and provocative sound was developed years before the incep-tion of the first EP, The Towns. The feel of the music evokes a fast paced night filled with reverie and intrigue. The songs quickly unravel to showcase Kratzer’s haunting vocals, fused with layers of synth textures and nostalgic melodies. His muted tones gradually build and evolve into memorable intervals, creating visceral tracks that retain an ethereal, moody and, at times, a seduc-tive atmosphere. It’s bedroom indie electronica at its prime.
REDLINE ADDICTIONyRedline Addiction continues to build on its regional following by playing various shows inrecognized venues through-out the East Coast, including DC/Bal-timore area venues like the 9:30Club, Ram’s Head Live, The State Theatre, Rock n Roll Hotel, DC9, IOTA and Jam-min Java. The band is now growing on a global level thanks to its social media presence. Redline Addiction also has played the Baltimore Mu-sic Conference, The Rock ‘n’ Roll Marathon Series and ShamrockFest (three years in a row), and has headlined a variety of charity events, including DC United’s “It Takes More” Concert Series and the Wash-ington Humane Society’s Dog Walk.
BANDS
FAST EDDIE & THE SLOWPOKES yFast Eddie & The Slow-pokes have performed throughout the DC – Maryland- Virginia re-gion, from Senate Caucus rooms to festivals to roadhouses. They have shared the stage with Victor Wainwright (2013 Pinetop Per-kins Award Winner) and The Nighthawks. They won the 2012 DC Blues Society Battle of the Bands and represented the DC Blues Society at 2013 The International Blues Challenge in Memphis!
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THURSDAy, MARCH 13Paul Simon & String on Stage Together8:00 pm • Verizon CenterTickets available at ticketmaster.com
FRIDAy, MARCH 14Washington Capitals vs. vancouver Canucks 7:00 pm • Verizon Center Discounted Tickets available at runrocknroll.com
SPEND AN UNFORGETTABLE WEEKEND IN DC
WANT MORE THAN RACE-DAY ENTERTAINMENT? CHECK OUT THE GREAT SPORTING EvENTS, CONCERTS AND MORE TAKING PLACE IN WASHINGTON, D.C. OvER RACE WEEKEND!
SHoW your bibWe want you to enjoy our world-class restaurants attractions & performing arts. To participate, simply
show your Rock ‘n’ Roll race bib at any of our participating partners to receive VIP treatment & exclusive discounts. For more info visit washington.org/syb
*Please check attraction hours and admissions*
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SATURDAy, MARCH 15Harlem Globetrotters1:00 pm • Verizon CenterTickets available at ticketmaster.com
Washington Wizards vs. Brooklyn Nets7:00 pm • Verizon CenterDiscounted Tickets available at runrocknroll.com
SUNDAy, MARCH 16Washington Capitals vs. Toronto Maple Leafs7:00 pm • Verizon Center Tickets available at ticketmaster.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
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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
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Experience Rock ‘n’ Roll Fun with a Shorter Run!For the first time, Rock ‘n’ Roll USA will give participants a taste of what the Rock ‘n’ Roll USA Marathon and Half-Marathon is all about, without the commit-ment of running a marathon or half marathon.
This timed 5k fun run gives ev-eryone a chance to be a part of the Rock ‘n’ Roll USA fun. Run the vibrant streets of Washington, D.C. expe-riencing all the excite-ment of 26.2 miles in a 5k distance. Setting the pace for the marathon and half marathon, participants will start and finish at RFK Stadium
5k participants will celebrate their run at the finish line fes-tival and post race concert with Head and the Heart at RFK Stadium!
SCHEDULEDATE: Saturday, March 15
START LOCATION: RFK Stadium Lot 7*
FINISH LOCATION: RFK Stadium Lot 7*
*Please note, the 5k start line is in a different
location than the half and full marathon.
START TIME: 7:30 am
This is a timed event!
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For many of you, this will be your first marathon or half marathon. Whether this is your first or fiftieth race, congratulations on your commitment to fitness 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.
If you have questions, please 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…
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 different 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 fluid 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 scientific, limit fluid intake to 4-8 oz of sports drink every 20 minutes For more information on hydration strategies, please visit our website..
SALT Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect 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 informa-tion 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!
ADVICE FROM THE ROCK 'N' ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
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For many of you, this will be your first marathon or half marathon. Whether this is your first or fiftieth race, congratulations on your commitment to fitness 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.
If you have questions, please 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…
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 different 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 fluid 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 scientific, limit fluid intake to 4-8 oz of sports drink every 20 minutes For more information on hydration strategies, please visit our website..
SALT Losing salt through sweating and complex hormone changes during exercise can result in lowering your serum [blood] sodium level. This will not only affect 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 informa-tion 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!
ADVICE FROM THE ROCK 'N' ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
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21:00-10:00 – Keep carbo-loadingMaintain your high-carb diet throughout the last day before you race. Choose familiar foods that have al-ways 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.
The final two days before a race are very important. Follow this checklist to ensure that you get the most out of the hard train-ing you’ve done.
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 beverages at every meal.
31:00 – Get a good night’s sleepGetting adequate sleep is critical the final days before a big race.
22:00 – Do a short, easy workoutIt relieves mental and physical tension and keeps the body primed for performance.
-By Matt Fittzgerald
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TakE a ToUr of WaSHINGToN DC on foot during your warm-upor cooldown for saturday’s race!
Run Like a LocalIf your sights are set on seeing all the Nation’s Capital has to offer, there is no better way than on foot. Take a detour off of Saturday’s course to see some of the sights that make D.C. such an attractive and thriving running community.
Monuments & national MallSteeped in history and revered by all, the miles surrounding the National Mall are a must see for any runner. In a short run, you can see the White House, the Capi-tol and all the monuments. Traveler tip: Run straight from your hotel to and around the monuments and then take the Metro back to the hotel.
Mount Vernon TrailLocated just across the river from down-town Washington, D.C., is a multi-use rec-reation trail. Nearly 18 miles long and right along the Potomac River, this flat and easy to find trail offers breathtaking views of the river and all of the D.C. monuments.
Rock Creek ParkAnother paved bike path is the Rock Creek and Potomac Parkway, which runs past Du-pont Circle, through the National Zoo, and onward. Much of it is shaded and offers a much needed escape from a mostly urban city. May be a great bet for a Sunday run!
C&O Canal/Capital CrescentA flat, crushed gravel path that runs for more than 100 miles to the northwest, well into Maryland. Every mile is marked, which is great for getting splits on your runs or deciding when to turn around. Both trails lead straight into the heart of Georgetown, which offers an abundance of dining options!
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Some discounts, coverages, payment plans and features are not available in all states or in all GEICO companies. See geico.com for more details. GEICO and Affi liates. Washington DC 20076. GEICO Gecko image © 1999-2013. © 2013 GEICO
AUTO • HOME • RENTERS • MOTORCYCLE • RV • BOAT • PWC
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You’ve spent years training and eating right.
Fortunately, it only takes 15 minutes to see how much you could SAVE WITH GEICO.
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. 35
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WIN A TRIP TO DUBLINWIN A TRIP TO DUBLIN4 AUGUST 2014Enter promotion here: rocknrolldublin.com*Promotion ends 31 March 2014
DUB14-I was in Dublin Promo-HI_Layout-1 28/02/2014 10:35 Page 1
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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
Join the Race Crew25,000 Participants = 1,500 volunteers Needed
More feet in the streets require more helping hands from the fans. If
your friends or family are coming out to watch you run or walk, tell
them to support you and join the Race Crew! volunteer opportunities
run Wednesday through Saturday of race week; both individuals and
groups of all sizes are needed.
For more information, stop by volunteer Check-In for information on
available shifts. Spread the word and help us rock Washington D.C.!
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Bradleeat age 3
anaplastic ependymoma
Run your next race
as a St. Jude Hero and
raise funds to support the
lifesaving work at
St. Jude Children’s Research Hospital®.
Run for areason®
find out how you can become a Hero at
heroes.stjude.org
ST. JUDE HEROES
© 2013 ALSAC/St. Jude Children’s Research Hospital (14953) 39
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Imagine a race where hope marks the finish 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 benefited from our research. And no family ever pays St. Jude for anything.
As a St. Jude Hero, you’ll cross the finish line knowing that you truly Run for a Reason.
To learn more about becoming a St. Jude Hero, visit www.heroes.stjude.org today.
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 experi-ences. And when you train with The Leukemia & Lymphoma Society’s Team In Training, you make that experience an even greater accomplishment by not only changing your life but by helping cure cancer. Team In Training 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 www.teamintraining.org or call (800) 482-TeaM today.
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American Diabetes Association– Team DiabetesMore Info:Visit diabetes.org/rocknrolldcEmail [email protected] Call 410-265-0075 ext 4678
The Michael J. Fox Foundation – Team foxMore Info:Visit teamfox.orgEmai [email protected] 800-708-7644
Physicians Committee for Responsible Medicine – VegrunMore Info:Visit vegrun.org Email [email protected] Call 202-686-2210
national MS Society – national Capital ChapterMore Info:Visit RunMSDC.orgEmail [email protected] 202-375-5639
American Institute for Cancer Research– Team aiCrMore Info:Visit aicr.orgEmail [email protected] 202-328-7226
Move for HungerMore Info:Visit moveforhunger.org/runEmail [email protected] 732-832-5025
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girls on the Run – DC SoleMatesMore Info:Visit gotrdc.orgEmail [email protected] 443-223-3356
My Brighter TomorrowMore Info:Visit mybrightertomorrow.orgEmail [email protected] 510-915-1539
Organization for Autism Research – run for auTiSMMore Info:Visit researchautism.orgEmail [email protected] 703-243-9710
America’s Future Workforce – america’s future WorkforceMore Info:Visit americasfutureworkforce.org Email [email protected] Call 703-224-4449
Back on My Feet Washington DC – boMf DC fundracing TeamMore Info:Visit dc.backonmyfeet.org Email [email protected] Call 215-350-4198
Colon Cancer Challenge Foundation – Team Colon Cancer ChallengeMore Info:Visit events.coloncancerchallenge.org Email [email protected] Call 914-305-6674
EduCorps – eduCorps Smart StridersMore Info:Visit educorpsonline.org/who-we-are/ Call 703-819-4569
Endure to Cure Pediatric Cancer Foundation – Team endure to CureMore Info:Visit enduretocure.org Email [email protected] Call 866-400-2121
FOCOS (Foundation of Orthopedics and Complex Spine) – Team foCoSMore Info:Visit orthofocos.org Email [email protected] Call 212-308-7731
Joanna M. nicolay Melanoma Foundation – Team Win-The-fightMore Info:Visit melanomaresource.org Email [email protected] Call 410-857-4890
Melanoma Education Foundation – Mef runner SupportMore Info:Visit skincheck.org Email [email protected] Call 718-775-7297
Move This World – run This WorldMore Info:Viist movethisworld.org Email [email protected] Call 571-882-9286
Only Make Believe – only Make believeMore Info:Visit onlymakebelieve.org Email [email protected] Call 202.299.0855
ProjectAccept.org – Walk for HMore Info:Visit projectaccept.org Email [email protected] Call 540-533-4599
Red Circle Foundation – Team red CircleMore Info:Visit redcirclefoundation.org Email [email protected] Call 805-258-2441
Save the Children – Team Save the ChildrenMore Info:Visit savethechildren.org Email [email protected] Call 203-568-4224
Silent Heroes Foundation – Team runWild!More Info:Visit thesilentheroes.org Email [email protected] Call 706-761-3793
Team Rubicon – Tr TrainingMore Info:Visit teamrubiconusa.org/ Email [email protected] Call 310-338-1149
Three Birds – run for green SchoolsMore Info:Visit threebirds.org Email [email protected] Call 571-334-7412
CORPORATE SPONSORS
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CORPORATE SPONSORS
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TITLE SPONSORHALF MARATHON
OFFICIAL SPONSORS