Download - 2012 Rock 'n' Roll Philadelphia Event Guide
September 16, 2012
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.
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4 Schedule of Events6 Course Map8 Start Line Map9 Finish Line Map10 Pace Chart12 Spectator Tips14 Parking & Transportation16 ING KiDS ROCK18 35th Anniversary History20 Course BandsWRITERS: Allison Humbert, Erica WoodPHOTOGRAPHERS: Lester CachoGRAPHIC DESIGN & LAYOUT: Bridget Durkin
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.
26 Destination Philadelphia28 Race Weekend Events30 Respect the Distance32 Race Day Checklist34 Join the Race Crew35 Official Charities36 Thank You Sponsors
Table of Contents
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Thursday, September 13ING kiDS ROCk PHILADELPHIAbelmont Plateau10:30 a.m.
Friday, September 14HEALTH & FITNESS EXPOPhiladelphia Convention Center, Hall F1101 Arch St.Philadelphia, Pa. 1910711 a.m. - 6 p.m.
Saturday, September 15 HEALTH & FITNESS EXPOPhiladelphia Convention Center, Hall F1101 Arch St.Philadelphia, Pa. 191079 a.m. - 5 p.m.
Sunday, September 16 HALF mARATHON START LINEbenjamin Franklin Parkway, near 22nd Street8 a.m.
FINISH LINE FESTIVALEakins Oval, Fairmount Park9 a.m. - 10:45 a.m.: Lima Bean Riot11 a.m. – 11:15 a.m.: Awards Ceremony11:15 a.m. – 12:15 p.m.: Headliner Act*Timeline subject to change
Expo admission is FREE and open to the public.
RACE RESULTS Offi cial race results will
be posted online atcompetitor.com by 7:00 pm Pacifi c Time.
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Insertion: RnR 1/2 Marathon Creative Director: Randall SchoonoverFile Name: BROOKS-RNR-BOLT-W Art Director: Kurt ParkerClient: Brooks Running Artist:Publication: Competitor Photographer: Michael Jones PhotographyTrim: 5.5.x 7.875 Studio MGR Contact: Mike Burchett 503-840-2394Bleed: 5.75x8.125 Prepress: Bruce Harris Retouching Inc.
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©2012 Garmin Ltd. or its subsidiariesNASDAQ GRMN
“What you put into your training is exactly
what you’ll get out. Consistency is key. Just
get out there and do the work. Grind away
at it. Results will follow.” D E S I D AV I L A , E L I T E M A R AT H O N E R
Train like a pro with the touchscreen, GPS-enabled
Forerunner® 610. With wireless uploads so you can
store, share and analyze at Garmin Connect™.
Garmin.com /touch
Follow the leader.
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Championsare Championsare
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Mile Mile Mile Mile Mile Mile Mile Mile Mile Mile Mile Mile Mile Finish Line
Start Line 1 2 3 4 5 6 7 8 9 10 11 12 13 13.1
First Male - 1:04:30 or 4:56 / Mile Pace 8:00 AM 8:04 AM 8:09 AM 8:14 AM 8:19 AM 8:24 AM 8:29 AM 8:34 AM 8:39 AM 8:44 AM 8:49 AM 8:54 AM 8:59 AM 9:04 AM 9:05 AM
First Female - 1:14 or 5:39 / Mile Pace 8:00 AM 8:05 AM 8:11 AM 8:16 AM 8:22 AM 8:28 AM 8:33 AM 8:39 AM 8:45 AM 8:50 AM 8:56 AM 9:02 AM 9:07 AM 9:13 AM 9:14 AM
1:30 ** Pace - 6:51*** / Mile 8:00 AM* 8:06 AM 8:13 AM 8:20 AM 8:27 AM 8:34 AM 8:41 AM 8:47 AM 8:54 AM 9:01 AM 9:08 AM 9:15 AM 9:22 AM 9:29 AM 9:30 AM
1:45 ** Pace - 8:01*** / Mile 8:01 AM* 8:09 AM 8:17 AM 8:25 AM 8:33 AM 8:41 AM 8:49 AM 8:57 AM 9:05 AM 9:13 AM 9:21 AM 9:29 AM 9:37 AM 9:45 AM 9:46 AM
2:00 ** Pace - 9:10*** / Mile 8:05 AM* 8:14 AM 8:23 AM 8:32 AM 8:41 AM 8:50 AM 9:00 AM 9:09 AM 9:18 AM 9:27 AM 9:36 AM 9:45 AM 9:55 AM 10:04 AM 10:05 AM
2:15 ** Pace - 10:18*** / Mile 8:12 AM* 8:22 AM 8:32 AM 8:42 AM 8:53 AM 9:03 AM 9:13 AM 9:24 AM 9:34 AM 9:44 AM 9:55 AM 10:05 AM 10:15 AM 10:25 AM 10:27 AM
2:30 ** Pace - 11:27*** / Mile 8:16 AM* 8:27 AM 8:38 AM 8:50 AM 9:01 AM 9:13 AM 9:24 AM 9:36 AM 9:47 AM 9:59 AM 10:10 AM 10:21 AM 10:33 AM 10:44 AM 10:46 AM
2:45 ** Pace - 12:36*** / Mile 8:22 AM* 8:34 AM 8:47 AM 8:59 AM 9:12 AM 9:25 AM 9:37 AM 9:50 AM 10:02 AM 10:15 AM 10:28 AM 10:40 AM 10:53 AM 11:05 AM 11:07 AM
3:00 ** Pace - 13:44*** / Mile 8:24 AM* 8:37 AM 8:51 AM 9:05 AM 9:18 AM 9:32 AM 9:46 AM 10:00 AM 10:13 AM 10:27 AM 10:41 AM 10:55 AM 11:08 AM 11:22 AM 11:24 AM
3:15 ** Pace - 14:53*** / Mile 8:28 AM* 8:42 AM 8:57 AM 9:12 AM 9:27 AM 9:42 AM 9:57 AM 10:12 AM 10:27 AM 10:41 AM 10:56 AM 11:11 AM 11:26 AM 11:41 AM 11:43 AM
3:30 ** Pace - 16:02*** / Mile 8:29 AM* 8:45 AM 9:01 AM 9:17 AM 9:33 AM 9:49 AM 10:05 AM 10:21 AM 10:37 AM 10:53 AM 11:09 AM 11:25 AM 11:41 AM 11:57 AM 11:59 AM
3:45 ** Pace - 17:11*** / Mile 8:29 AM* 8:46 AM 9:03 AM 9:20 AM 9:37 AM 9:54 AM 10:12 AM 10:29 AM 10:46 AM 11:03 AM 11:20 AM 11:38 AM 11:55 AM 12:12 PM 12:14 PM
4:00 ** Pace - 18:19*** / Mile 8:30 AM* 8:48 AM 9:06 AM 9:24 AM 9:43 AM 10:01 AM 10:19 AM 10:38 AM 10:56 AM 11:14 AM 11:33 AM 11:51 AM 12:09 PM 12:28 PM 12:30 PM*Due to the wave start these start and mile times are approximate **Half Marathon Goal Time ***Per Mile Pace
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TRACk YOUR RUNNERSign up for the runner tracking text messaging service at runnertracking.com for an accurate way to track up to fi ve runners.
WALk TO THE START/FINISH LINEThe race starts and fi nishes at Eakins Oval, which is within walking distance from many downtown hotels.
PAID PARkING The start and fi nish line located at Eakins Oval is within walking distance from many downtown garages. Please refer to the parking information fl yer for more information.
USE SEPTAThere are two subway lines to City Hall, which is just one mile from the start and fi nish line.
The Market/Frankfort Line (Blue Line) runs east and west. Take this line to the 15th Street/City Hall stops.
The Broad Street (Orange Line) runs north and south. Take this line to the Race/Vine stop or the City Hall stop.
Visit septa.org or call (215) 580-7800
bY TRAINAmtrak provides extensive service to Philadelphia’s 30th Street Station (30th Street and Market Street). For schedules and fares, contact Amtrak at (800) 872-7245 or amtrak.com.
PLAN YOUR FAmILY REUNIONConfi rm a post-race reunion plan BEFORE the race begins!
Plan to meet up in the family reunion area. Large alphabetical signs will be posted in the family reunion area at the fi nish line festival. Pick a letter and make sure everyone in your party knows to meet at that letter.
START LINEBenjamin Franklin Parkway, near 22nd StreetWave Start: 8 a.m.
ALONG THE COURSEIf you want to catch your runner and some ROCKIN’ live music, check out the band lineup on the event website for a list of recommended spectator spots.
FINISH LINEEakins Oval, Fairmount ParkFinish Line Festival: 8:30 a.m. – 12:30 p.m.
FINISH LINE CONCERT9 a.m. - 10:45 a.m.: Lima Bean Riot11 a.m. – 11:15 a.m.: Awards Ceremony11:15 a.m. – 12:15 p.m.: Headliner Act
For more information, please visit runrocknroll.competitor.com/philadelphia, and click on event details.
Spectator Tips
If you want to catch your runner and some ROCKIN’ live music, check out the band lineup on the event website for a list of recommended
9 a.m. - 10:45 a.m.: Lima Bean Riot
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From: Bob Hezlep <[email protected]>Subject: Gatorade page for the 2012 Rock and Roll Series
Date: April 5, 2012 2:43:03 PM PDTTo: [email protected], Jing {QTG} Cheng <[email protected]>Cc: Kerri Sparkman <[email protected]>, Annie Johnston <[email protected]>, Gabriella Nourse
<[email protected]>, Keleigh Layton <[email protected]>2 Attachments, 1.3 MB
Hello Kate and Jing,
I am sending this advertisement on behalf of TBWA/Chiat/Day and Gatorade.The attached pdf file is “print ready” at 300 DPI and CMYK.
Weʼve also attached a second file, which is the insertion order from the agency.
Should you have any questions regarding this file, please feel free to contact me directly.
Please take a moment to “reply all” to this message so we will know it was received.
Have a great day, Bob Hezlep ~ E-Graphics5353 Grosvenor Blvd.Los Angeles, CA 90066 310-305-5882
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Parking InformationPAID PARkINGThe start and fi nish line located at Eakins Oval is within walking distance from many downtown garages. Please refer to the parking and shuttle fl yer for more information and a map of available downtown garages.
SEPTA There are two subway lines that will bring you to City Hall, which is located just one mile from the start and fi nish line, and three blocks from the Convention Center.
The Market / Frankford (Blue) Line runs east and west. Take this line to the 15th Street / City Hall stops.
The Broad Street (Orange) Line runs north and south. Take this line to the Race / Vine stop or the City Hall stop.
Visit septa.org or call (215) 580-7800.
bY TRAINAmtrak provides extensive service to Philadelphia’s 30th Street Station on 30th Street and Market Street. For schedules and fares, contact Amtrak at (800) USA-RAIL or amtrak.com.
Celebrating
35 YEARS
running in Philly!
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a good run means more than logging miles
sports authority is the official sporting
goods retailer of
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Adults aren’t the only runners starring in the Rock ‘n’ Roll Philadelphia Half Marathon. Kids can rock and rule in their own race on Thursday, Sept. 13 at ING KiDS ROCK Philly!
ING KiDS ROCK and ING Run For Something Better have partnered to fi ght childhood obesity and empower kids to achieve healthy lifestyles through the creation of the largest kids only running series in the country. ING and the Rock ‘n’ Roll Marathon Series are excited to see kids reach their goals and celebrate their incredible achievement at the 2012 ING KiDS ROCK Philly!
ROCkIN’ RACE REWARDS:� Cool T-shirt� Finisher’s Medal� Offi cial ING RFSB Training Guide� Orange Laces� Goodie Bag
RACE SCHEDULEDate: Thursday, Sept. 13Time: Races start at 10:30 a.m.Location: Belmont PlateauDistance: One mile fun run
celebrate their incredible achievement at the
To learn more about scholarship and fundraising
opportunities, visit INGKiDSROCK.com.
ING KiDS ROCK is supported by ING Run For Something Better, which
funds free school-based running fi tness programs that challenge children to get
active, set goals and start a lifetime habit of physical activity. The ING Run For Something
Better Training Guide is the offi cial cumulative training program for ING KiDS ROCK Philly. For more information on how to support ING Run For Something Better visit orangelaces.com.
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Learn the science.GUenergy.com
“PB GU Rocks!- Angela Naeth
Winner, 2012
Ironman 70.3
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....it’s like scooping a spoonful of peanut butter out of the jar.”
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Celebrating 35 Rockin’ YearsLike its host city, Rock ‘n’ Roll Philadelphia Half Mara-thon is steeped in history. Entering its 35th year as the premier half marathon, the race continues the tradition of hosting elite and everyday athletes on its scenic and fast course through Philadelphia. Like any race, this event has seen a number of changes in its 35 year history, but there have been 35 constants through it all. Rock ‘n’ Roll Philadelphia is proud to host the following runners for its 35th Anniversary. Congratula-tions on your accomplishment of running all 35 years! We look forward to seeing you at the start line.
HOWARD bERNARD
DON bLENDER
LORRAINE CEPHUS
JOSHUA CHONG
VINCENT CLOUD
STAN COOPER
mICHAEL DAVIS
NANCY ENGLISH
mARY PAT EzzO
mARk FITE
FREDERICk FLETCHER
bOb FORTUNATO
mICHAEL H GEIGER
GARY GORDON
TINA JOHNSON
DAVID kASLOW
CHARLES kELLY
GEORGE kENNEDY
PRINCE kNIGHT
PETER LONGSTRETH
CHRIS mASON
RORY mCmANUS
JOHN mEADE
TImOTHY mEADE
DENNIS mELLISH
RObERT mULHEARN
GERALD mULLEN
mICHAEL PALLADINO
FRANk RUbINO
RObERT SUNDERLAND
GLENN TIGHE
LARRY WALDmAN
GEORGE WELSCH
AL WORTHINGTON
DAVID GObEL
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©2011 Anheuser-Busch, Michelob Ultra® Light Beer, St. Louis, MO • 95 calories, 2.6g carbs, 0.6g protein and 0.0g fat, per 12 oz.
OFFICIAL CELEBRATION PARTNER OF THE
Ad Name: ULTRA Rock & Roll Print
Item #: PMU201110242
Job/Order #: 236432
PAADAM
Trim: 7.875 x 5.5 Bleed: 8.125 x 5.75 Live: 7.375 x 5
Closing Date: 1.17.12 QC: LY
Publication: Rock ‘N Roll Event
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FIRST HIGHLAND WATCHFirst Highland Watch is a bagpipe rock ‘n’ roll band out of Philadelphia. They have a unique sound unlike any other band of classic rock ‘n’ roll infused with bagpipes. Celtic music ramped up with rock ‘n’ roll really gets any crowd going. First Highland Watch covers Sabbath, Floyd, Aeros-mith, Nugent, Dropkick Murphy’s, and plays some original tunes as well.
Course Band BiosDAYSEAmDayseam is an independent alternative rock band from Philadelphia. Formed in early 2008, Dayseam’s incredible songwriting, guitar work, and killer vocals serve as a musical medium that translates reflection into a collective, organic encounter with awareness. Currently featured in Photopass Magazine as an “underdog artist to watch,” the band continues to lay the groundwork for a successful third studio album release. Ehsan Ahmad, lead guitarist, and Steve Mroozian, guitar and vocals, along with a revolving supporting cast, perform regularly at well renowned Philadelphia venues, including The Northstar Bar, The Hard Rock Café, and The Legendary Dobb’s.
THE SUCCESSFUL FAILURESThe New Jersey Americana/indie-rock band, The Successful Failures, recently released their fourth full-length album, “Here I Am,” a 12 song barrage of roaring, kicking, indie rock fun. The 12 new songs penned by singer/guitarist Mick Chorba are about fallen Civil War heroes, shark attacks, Vikings, the rise of new world leaders, surviving the NJ Turnpike and other off-kilter subject matter the band has become known for. Chorba, along with band mates Ron Bechamps, Rob Martin and John Wil-liams share a diverse love of all types of music from the Beatles to Cash, Hank Williams, The Clash, Ramones, Steve Earle, The Replacements, Nada Surf, Drive-by Truckers and the like. The band’s sound falls somewhere between the sound of groups such as Guided by Voices and The Shins mixed with the rock ‘n’ roll attitude of bands like the Supersuckers and Social Distortion.
ONLY ON WEEkENDS Only on Weekends is a serious band that doesn’t take itself too seriously. Drawing influences from bands such as The Get Up Kids and Jimmy Eat World, the band’s music is catchy and fun, while at the same time, heartfelt and meaningful. With themes of growing up and drifting apart from people that you used to hold closely, the songs on their latest EP, “Dig In,” are ones that anyone can relate to.
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MOVINGCOMFORT.COM
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RUN FARTHER.TRAIN HARDER.FIGHT CANCER.
©2012 American Cancer Society, Inc.
When you run with the American Cancer Society DetermiNation team, you will not only meet your goal of completing a half-marathon or marathon. You will also raise money for cancer research, education, and support programs that will help create a world with less cancer and more birthdays.
Take the first step right now. Visit acsDetermiNation.org.
• Save up to 20% on your next rental by booking online • A truck where and when you need it • Commercial and household equipment available • Clear, simple rates • Clean, safe and reliable equipment
Pensketruckrental.com
A rental truck you can feel good about.
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Stop by the Maui Jim booth and try on a pair of
Maui Jims to receive a FREE sunglass strap!
rockbrilliantly.
Maui JimThe offi cial eyewear of the
Rock ‘n’ Roll Marathon Series
MJ_RocknRoll_Ad_7.875x5.5_R1.indd 1 2/23/12 9:25 AM
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REFUEL WITH CHOCOLATE MILK GET SPONSOREDEndurance athletes, trainers and sports nutrition experts all know the importance of an athlete’s after. Every athlete has his or her own after-workout or after-competition ritual, and your After can make a dramatic difference in how you feel and how you perform during your next tough workout.
That’s why athletes – from the most elite to the everyday – turn to lowfat chocolate milk as part of their recovery routine. Chocolate milk has what athletes need to recover after a hard workout, including:
• A natural source of high-quality protein to build and repair lean muscle.
• The right carb-to-protein ratio scientifically shown to refuel exhausted muscles.
• Fluids and electrolytes – including calcium, potassium, sodium and magnesium – to help replenish what’s lost in sweat.
If you’re a passionate athlete who grabs lowfat chocolate milk as part of your After, submit a video and get your friends and fans to vote for you to secure a spot on Team REFUEL.
Explain what makes up your personal after-workout ritual – and the role chocolate milk plays in it – and you could score:
• $500 sponsorship• Top notch Team REFUEL training gear• Chance to compete for Team REFUEL at the 2013 Rock ‘n’ Roll Edinburgh or Madrid Marathon & 1/2 • Chance to star in a national “got chocolate milk?TM” ad
$1 will go to the Challenged Athletes Foundation for each vote.–Mirinda Carfrae,
2010 Ironman World Champion
TM
You’ve made lowfat chocolate milk part of your After. Represent it by submitting a video at Rock ‘n’ Roll event expos or online today! Read the science, submit a video and check out elite athlete training videos at gotchocolatemilk.com.
gotchocolatemilk gotchocomilk
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PPhiladelphia’s rich history and culture has cultivated
a city with endless possibilities. Whether you live
here or are visiting, the city offers history lessons, art
explorations, delectable food and much more. be sure
to take advantage of all that Philadelphia has to offer.
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RELIVE HISTORYAmerica’s most Historical Square mile The Liberty bell Center—See the iconic symbol of American freedom and independence while exploring historic documents along with facts and myths surrounding the Bell.
National Constitution Center—Celebrate the 225th an-niversary of the signing of the Constitution and see one of the rare original copies of the Constitution.
Independence Hall—Take a look back at the history of our nation in Pennsylvania’s first State House where the Declaration of Independence was adopted and the Consti-tution was written.
ICONIC PHILADELPHIAPhiladelphia museum of Art—One of the largest art muse-ums in the country, the Philadelphia Museum of Art is sure to astonish even the non-art lover. Check out the collection of more than 227,000 paintings, prints, drawings and decorative arts. While you are here be sure to snap a photo by the Rocky Balboa Statue and take the iconic trip up the steps of the Philadelphia Museum of Art as Rocky himself did.
Love Park—Officially known as John F. Kennedy Plaza and home to the famous sculpture, Love Park is a great place for a photo op and also the perfect spot to grab a bite to eat from one of Philadelphia’s food trucks.
INDULGE Reading Terminal market—Stop by this extraordinary and historic farmers market where more than 100 merchants offer fresh produce, meat, ice cream, baked goods and diverse fare. Pick up some flowers and explore the eclectic mix of shops while you are here.
Try a Philly Cheesesteak—You can’t leave Philadelphia without trying this city’s signature sandwich. Whether you choose Pat’s, Geno’s, Jim’s or any other local establish-ment, this steak and cheese sandwich will surely not disappoint.
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FRIDAY, SEPT. 14Light NightDusk-11 p.m., Longwood Gardens This special event is fun for the whole family! Bring your blankets as you gaze at the stars and the light installation by Bruce Munroe, which is on view until 11 p.m. Longwood Gardens is spread out over 1,077 acres, boasting magnifi cent gardens, rich history and heritage to explore. Visit their website (longwoodgardens.org) for admission information and directions.
SATUR DAY, SEPT. 15Constitution Week kick-Off Fair10 a.m. – 4 p.m., National Constitution CenterJoin the National Constitution Center for a fair to kick off their weeklong celebration of the Constitu-tion’s 225th anniversary! The daylong outdoor event will include outdoor performances, Colonial-era games, and much more fun for the whole family. There is an admission cost for the Center, but this outdoor special event is free to attend. Visit their website for more information: constitutioncenter.org/constitution-day
SUNDAY, SEPT. 16 Philadelphia Eagles vs. baltimore Ravens1 p.m., Lincoln Financial FieldCheck out the Philadelphia Eagles as they take on the Baltimore Ravens in their fi rst home game of the 2012 regular season! Visit philadelphiaeagles.com for ticket information.
mONDAY, SEPT. 17Constitution’s 225th Anniversary Celebration12:15 p.m. – 1 p.m., National Constitution CenterThe United States Constitution was signed on Sept. 17, 1787, and you have the opportunity to help celebrate its 225th anniversary. Enjoy a slice of cake and join in singing Happy Birthday and The Star-Spangled Banner! There is an admission cost for the center, but this special event is free to attend. Visit their website for more information: constitutioncen-ter.org/constitution-day
Race Weekend Entertainment Come for the race
and explore what else is happening!
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JOB INFORMATION APPROVAL
studio:
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client DOLEjob #: 240-FZ-M-FB0264
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Wouldn’t yourather haveyour fruitin 100%
fruit juice?
DOLE Fruit Bowls® all natural fruit in 100% juice. Choose fruit that’s not packed in syrup or with artifi cial sweeteners. The juice is as naturally sweet and delicious as the fruit itself. DOLE Fruit Bowls in 100% juice. The perfect way to get more DOLE in your day.
Try all 8 varieties. Dole.com/juice©2012 Dole Packaged Foods, LLC. DOLE and Fruit Bowls are registered trademarks of Dole Food Company, Inc.
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For many of you, this will be your first 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 visit RNRSportsMedicine.com, 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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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.
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; cre-ate 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.
The final 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.
—By Matt Fittzgerald
Race Day Checklist
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.
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©2012 McDonald’s
For print inquiries, contact lydia wychrij
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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 Thursday through Sunday of race week; both individuals and groups of all sizes are welcome.
For more information, stop by Volunteer Check-In for information on available shifts. Spread the word and help us rock Philadelphia!
www.teamintraining.org 800.482.TEAM
Photo by Nigel Parry/CPi
Rachel Pfi stererTNT Participant
Team In Training: the people who run, walk, swim and cycle to save lives. Certifi ed coaches will get you ready for a full or half marathon, century ride, triathlon or hike adventure, while you raise funds for cancer research.
Join the Team. Psyched to make a di� erence.
Join the Race Crew18,000 PARTICIPANTS = 1,400 VOLUNTEERS NEEDED
THANk YOUto all our
volunteers!
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First DescentsFirst Descents is com-mitted to curing young
adults of the emotional effects of cancer, while empowering them to regain control of their lives by experiencing outdoor adventure therapy through kayaking, rock climbing and other outdoor adventure sports.more info: visit fi rstdescents.org or call (303) 945-2490.
ING Run For Something better – Orange Laces NationJoin our team and change
children’s lives through fi tness! All funds raised go toward free school-based running fi tness programs across the country.more info: visit charity.active.com/orangelac-es or e-mail [email protected].
Children’s Tumor Foun-dation – NF Endurance The Children’s Tumor Foun-dation is the global leader
in funding medical research to fi nd effective treatments for neurofi bromatosis (NF).more Info: Call (212) 344-6633 x251, e-mail [email protected], or visit ctf.kintera.org/NFEPhillyRNR2012
Racing to Register – Racing to increase the marrow donor registryThrough endurance sports,
RTR inspires individuals of all races and ethnicities to join the National Bone Marrow Donor Registry.more info: Call (215) 292-5575, email [email protected], or visit racing-toregister.org
Organization for Autism Research – RUN FOR AUTISmJoin us and choose to be
part of a group of committed individuals dedi-cated to raising funds for autism research.more info: Call (703) 243-9710 or visit researchautism.org
Parent Project muscular Dystrophy – Run For Our Sons Join us in our mission to
improve treatment, quality of life and long-term outlook for those affected by Duchenne Muscular Dystrophy.more info: visit parentprojectmd.org e-mail [email protected] or call (201) 944-9985
Dravet Syndrome Foundation – Steps Toward a Cure Race Series
Join us to raise research funds for Dravet syn-drome and related epilepsies, while providing support to affected families.more info: Call (203) 880-9456 or visit dravetfoundation.org
Hope For The WarriorsOur programs ensure the sacrifi ces of wound-ed and fallen warriors and their families are
never forgotten nor their needs unmet.more info: Call (202) 251-8224, e-mail [email protected], or visit hopefortheworriors.org
masaai Rising Join us to save girls in Kenya from Female Genital Mutilation and Forced Early Marriages by funding their High School Education.
more info: Call (215) 605-1748, e-mail [email protected], or visit maasai-rising.org
Travis manion Foundation – Team TravisThe Travis Manion Foundation assists our nation’s veterans and the families of Fallen Heroes.
more info: Call (215) 348-9080, e-mail [email protected], or visit travis-manion.com
The James D’heron memorial Foundation – Team Jimmy D – Running for burn SurvivorsOur training team will run together to raise awareness to
those who suffer every day from their burns. We are particularly committed to supporting child burn survivors, who will face a lifetime of dealing with the physical and mental strain of their burns.more info: Call (732) 803-5871 or visit jim-mydfoundation.org
Cancer Patients Alliance – Pancreatica Walks and Runs
11-week training programs in Washington, D.C. and Philadelphia. Each runner receives personal training and a free pair of shoes.more info: Call (215) 425-4687, e-mail [email protected], or visit tofi ghtcancer.com
Ronald mcDonald House Charities of the Philadelphia RegionThe mission of Ronald McDonald House Charities (RMHC) is to create, fi nd and support programs that directly improve the health and
well being of children.more info: Call (215) 790-4354, e-mail [email protected] or visit rmhcphilly.org
Students Run PhillyStyleStudents Run Philly Style
is the only program in Philadelphia offering marathon training to help youth go farther in life.more info: Call (215) 985-2672, e-mail [email protected] or visit studentsrunphilly.org
William Way LGbT Community Center – WayGay RunWay
William Way LGBT Center seeks to encourage, support, and advocate for the well being and acceptance of sexual and gender minorities. more info: Call (215) 732-2220, e-mail [email protected] or visit waygay.org
Tug mcGraw Foundation – Team mcGrawJoin in raising funds for pioneer-ing brain tumor research, in-crease public awareness of brain cancer and improve quality of life.
more info: visit teammcgraw.org, call (707) 933-6445, or e-mail [email protected].
Accelerate brain Cancer Cure – Race Towards a Cure
Join ABC2 as we Race Towards a Cure for brain cancer and help us raise important funds for life-saving research! more info: Call 202-419-3144, email [email protected] or visit racetowardsacure.org
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 greatest experiences. 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 also by helping cure cancer. Team in Training also gives you 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.
Offi cial Charities
DetermiNationThe Finish Line is Just the beginning!
The DetermiNation program is the American Cancer Society’s na-tion of people at all levels of athletic ability who are determined to end cancer. This powerful and inspiring movement saves lives by enabling you to dedicate your training and participation in marathons to a lifesav-ing effort to fi ght a disease that has already taken too many lives. With every step taken and every mile conquered, you are helping create a world with less cancer and more birthdays.
Find out more about how you can train with the American Cancer Society and help save lives. Visit us at acsdetermination.org call 215-985-5360, or email [email protected] today.
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