2016 rock 'n' roll dallas half marathon
DESCRIPTION
Rock 'n' Roll Dallas Half MarathonTRANSCRIPT
MARCH 19-20, 2016half MaRaThON | 5K
RunRocknRoll.com
#RNRDAL
Welcome to the one race you won’t want to end. A race so rock ‘n’ roll, the mile
markers are rock bands. Because what’s the point of running if you just want it to
end? Here, you might not break the tape, but the podium isn’t the point. Life is a
journey and running should be a celebration.
@runrocknroll
RunRocknRoll.com
MARCH 19 - 20, 2016 3
Contents
6 SCHEDULE OF EVENTSPreview the happenings for the Expo, Race Day and Finish Line Festival.
10 COURSE MAPCheck out this year’s epic course!
14 START LINE MAPPreview the happenings for the Expo, Race Day and Finish Line Festival.
16 FINISH LINE MAPVenue diagram of the finish line and festival.
18 PARkINg & TRANSPOATION
20 TOyOTA RNR CONCERT SERIES You won’t want to miss this headliner.
26 RACE DAy CHECkLIST 48 hour checklist to ensure you are prepared for your big day.
28 RACE wEEkEND ENTERTAINMENT
34 LOCAL TRAILSWarm-up on Dallas’ best paths.
35 OFFICIAL CHARITIESAll our benefiting charities.
36 OFFICIAL SPONSORS
WRITER: lindsey King and Megan Miller PHOTOGRAPHERS: Ryan Bethke, Marathon Photo GRAPHIC DESIGN & LAYOUT: Bryan Montgomery
CLIENT: HumanaPRODUCT: Rock-n-Roll Dallas Marathon Program 2016JOB#: 716124-1/P00001910SPACE: FULL PAGE 4/CBLEED: 16” x 5.75”TRIM: 15.75” x 5.5”SAFETY: 15.25” x 5”GUTTER: 1”PUBS: Rock-n-Roll Dallas Marathon Program 2016ISSUE: NoneTRAFFIC: Kimberly WigginsART BUYER: NoneACCOUNT: Daniela SuborioRETOUCH: NonePRODUCTION: NoneART DIRECTOR: NoneCOPYWRITER: None
This advertisement was prepared by BBDO New York
FontsMinion Pro (Regular), Brandon Grotesque (Bold, Black, Regular)Graphic Name Color Space Eff. Res.img_7908_V1_CMYK_HR.tif (CMYK; 340 ppi), hum_r_1cp_rev.eps
Filename: 716124-1_V3.inddProof #: 3 Path: Studio:Volumes:Studio-1:EGPlus...124-1_Mechanicals:716124-1_V3.indd Operators: Perian, Angelique / Danna, Sherry
Ink Names Cyan Magenta Yellow Black
Created: 2-7-2013 4:10 PM Saved: 2-24-2016 5:58 PMPrinted: 2-24-2016 5:59 PMPrint Scale: None
START WITH HEALTHY™
START WITH
MORE CARDIOMORE CARDIOFLOSSINGSTEP CLASSMEDITATIONMORE LEAFY GREENSGETTING MORE H2OMORE SLEEPDANCINGSPIN CLASS
CROSS TRAININGWEIGHTLIFTINGA GOOD BREAKFASTA FLU SHOTTAKING THE STAIRSA CHECK-UPWHOLE WHEAT PASTAWHOLE WHEAT PASTA
ARM EXTENSIONS Your legs have carried you to the fi nish line. Now it’s time to let your arms do some work—raise them in victory! We’re proud to sponsor this year’s Dallas Rock ’n’ Roll Half Marathon & 5K Race.
S:15.25”
S:5”
T:15.75”
T:5.5”
B:16”
B:5.75”
F:7.875”
FS:7.125”
F:7.875”
FS:7.125”
CLIENT: HumanaPRODUCT: Rock-n-Roll Dallas Marathon Program 2016JOB#: 716124-1/P00001910SPACE: FULL PAGE 4/CBLEED: 16” x 5.75”TRIM: 15.75” x 5.5”SAFETY: 15.25” x 5”GUTTER: 1”PUBS: Rock-n-Roll Dallas Marathon Program 2016ISSUE: NoneTRAFFIC: Kimberly WigginsART BUYER: NoneACCOUNT: Daniela SuborioRETOUCH: NonePRODUCTION: NoneART DIRECTOR: NoneCOPYWRITER: None
This advertisement was prepared by BBDO New York
FontsMinion Pro (Regular), Brandon Grotesque (Bold, Black, Regular)Graphic Name Color Space Eff. Res.img_7908_V1_CMYK_HR.tif (CMYK; 340 ppi), hum_r_1cp_rev.eps
Filename: 716124-1_V3.inddProof #: 3 Path: Studio:Volumes:Studio-1:EGPlus...124-1_Mechanicals:716124-1_V3.indd Operators: Perian, Angelique / Danna, Sherry
Ink Names Cyan Magenta Yellow Black
Created: 2-7-2013 4:10 PM Saved: 2-24-2016 5:58 PMPrinted: 2-24-2016 5:59 PMPrint Scale: None
START WITH HEALTHY™
START WITH
MORE CARDIOMORE CARDIOFLOSSINGSTEP CLASSMEDITATIONMORE LEAFY GREENSGETTING MORE H2OMORE SLEEPDANCINGSPIN CLASS
CROSS TRAININGWEIGHTLIFTINGA GOOD BREAKFASTA FLU SHOTTAKING THE STAIRSA CHECK-UPWHOLE WHEAT PASTAWHOLE WHEAT PASTA
ARM EXTENSIONS Your legs have carried you to the fi nish line. Now it’s time to let your arms do some work—raise them in victory! We’re proud to sponsor this year’s Dallas Rock ’n’ Roll Half Marathon & 5K Race.
S:15.25”S:5”
T:15.75”T:5.5”
B:16”B:5.75”
F:7.875”
FS:7.125”
F:7.875”
FS:7.125”
6 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Schedule of Events
HEALTH & FITNESS ExPO
Kay Bailey Convention CenterHall A: 650 South Griffin St.
Friday, March 1812:00 pm – 6:00 pm
Saturday, March 199:00 am – 5:00 pm
Expo admission is FREE & open to the public.
RACE DAy EVENTS
Rock ‘n’ Roll Dallas 5kSaturday, March 19
Start/Finish Line – Cotton Bowl Plaza, Fair Park
Start Time: 7:45 am
Wheelchair,Half Marathon
Start Line: Lamar St. & Young StWheelchair Start: 7:55am
Half Start: 8:00am
Finish Line Festival Reunion Lawn
9:00 am to 1:00 pm
Black Water Bridge 9:00 am - 10:15 am
Awards Ceremony10:45 am - 11:00 am
Blues Travelers11:00 am - 12:15 pm
PA Music 12:15 am - 1:00 pm Closing Act
*Times subject to changeOfficial race results will be posted online at
www.runrocknroll.com/dallas by 7 p.m. PST
DALLAS SET LIST
MARCH 19 - 20, 2016 7
8 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Three-time Kona World Champion MIRINDA “RINNY” CARFRAEis no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks.
Watch Rinny training videos and learn more about the science of recovering with chocolate milk at
BuiltWithChocolateMilk.com
RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE
MIRINDA “RINNY” CARFRAE
What’s your favorite thing about running?MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.”
Any tips for new runners training for their first half or full marathon?MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.”
How do you break through the mental and physical blocks?MC: “When I’m tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.”
Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”
Is a natural source of high-quality protein to build lean muscle
Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential
Provides fluids and electrolytes - like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat
Lowfat Chocolate Milk:
Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.
@chocolate_milk @builtwithchocolatemilk/builtwithchocolatemilk
20+ SCIENTIFIC STUDIES SUPPORT THE BENEFITS OF RECOVERING AFTER STRENUOUS EXERCISE WITH THE HIGH-QUALITY PROTEIN AND NUTRIENTS FOUND IN CHOCOLATE MILK
MARCH 19 - 20, 2016 9
Three-time Kona World Champion MIRINDA “RINNY” CARFRAEis no stranger to challenging workouts training 35 hours per week, including running up to 60 miles over six days at the peak of the season. Here, Rinny shares her tips for training and recovery and how she overcomes the mental and physical blocks.
Watch Rinny training videos and learn more about the science of recovering with chocolate milk at
BuiltWithChocolateMilk.com
RUNNING TIPS FOR OPTIMAL TRAINING BY ELITE ATHLETE
MIRINDA “RINNY” CARFRAE
What’s your favorite thing about running?MC: “For me, running is relaxing, especially when you’re really fit. I do a lot of runs in the evening around sunset, which I find therapeutic. It’s time I have for myself, to focus on my own goals and thoughts.”
Any tips for new runners training for their first half or full marathon?MC: “It’s easy to get hung up on your pace and how fast or slow you’re going. I find that focusing on the overall time you spend running rather than the number of miles takes the pressure off of worrying about the distance and pace. Be sure you have a training plan. Mapping it out really helps you focus on the smaller goals to take the necessary steps to condition your body and best prepare for race day. And most of all, be smart about your training and listen to your body.”
How do you break through the mental and physical blocks?MC: “When I’m tired or feeling down run down, I try to think positive thoughts, knowing that all of the training will be worth it and pay off on race day. I find it helps to focus on the little things when you start to hit the wall…breathing, pacing, hydrating and fueling properly. While it’s important to keep your eye on the end goal, be sure to have small check points along the way. Overall, I prefer to know I gave it my best and gave 100%. You’ll notice it becomes second nature to push through the bumps in training.”
Long distance runners lose a lot of sweat and necessary nutrients making recovery crucial to building muscle and staying physically strong. Any tips on how to best recover after a long run? MC: “The 30 minutes right after strenuous exercise is the most crucial time to recover and replenish what you’ve lost. Lowfat chocolate milk is a great and easy option and I’ve been recovering with it for years. You can find it anywhere, from your supermarket or corner store, and it has the right mix of carbohydrates and high quality protein. It’s also got your electrolytes, sodium, potassium; elements you lose when you’re sweating. It’s a great little formula, and wholesome, simple and lowfat.”
10 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
ReunionArena
SouthwesternMedicalCenter
SouthernMethodistUniversity
Trinity River
Dallas LoveField
LakewoodC.C.
Dallas C.C.
StevensPark G.C.
Methodist DallasMedical Center
Baylor Univ.Med. Cen.
ParklandHospital
Highland Park Village
E Rl Thornto
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S Central Expy
Inwoo
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E Grand Ave
Lemmon Ave
W Mocking
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N Ha
mpton
Rd
S Hall St
Alamo St
N Hall St
N Ervay St
Knox St
1st AveS Peak St
Live O
ak St Commerce St
Douglas
Ave
S Munger Blvd
S Market St
Continental Viad
N Po
lk St
Main St
N Stemmons Fwy
Canton St
Graham Ave
Carlis
le St
S 2nd Ave
E Grand A
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Easte
rn A
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Avondale Ave
McKinnon St
W COMMERCE ST
S Barry Ave
N Fitzhugh Ave
Corin
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reet V
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Lemmon Ave E
Victory Ave
N Akard St
S St Paul St
Dallas-Fort Worth Tpke
Jeffe
rson B
lvd Vi
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S Central Expy
S Beacon St
E Clarendon Dr
HOUS
TON S
T VIAD
E COLORADO BLVD
S Ervay St
Julius Schepps Fwy
Rolan
d Ave
Cadiz S
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Lomo
Alto
Dr
Columbia
Ave
Abbo
tt Ave
MAIN ST
Ceda
r Cres
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Monticello Ave
N T Y
LER
ST
S Fit
zhugh Ave
Woodall Rodgers F
wy
S Akard St
Harry Hines Blvd
Wyc
liff A
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Monticello Ave
Commerce St
S Ervay St
N Stemmons Fwy
Gran
d Ave
N Pearl St
E Lovers Ln
Belmont Ave
Corin
th St
W Jefferson Blvd
Market Center Blvd
S Central Expy
S Rl Thornton Fwy
E 8th St
Fort Worth Ave
N Henderson Ave
Robert B Cullum Blvd
N Peak St
E Jefferson Blvd
S Industrial Blvd
S Good Latimer Expy
N ZA
NG BLVD
Cole
Ave
N Munger Blvd
Martin L
uther K
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Blvd
Wycliff Ave
Mockingbird Ln
Canada Dr
S Haskell Ave
W Davis St
Samuell Blvd
N Stemmons Fwy
S Malcolm X Blvd
Lovers Ln
Maple Ave
Hillc
rest
Ave
W Lovers Ln
Sylva
n Ave
Irving Blvd
Harry Hines Blvd
McK
inney
Ave
Pres
ton R
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S Lamar St
Lemmon Ave
Lemmon Ave
Inwood
Rd
Inwoo
d Rd
Gaston Ave
Gree
nville
Ave
Gree
nvil le
Ave
N Ce
ntral
Expy
N Ce
ntral
Expy
Cedar Springs Rd
Dallas North Tollway
S Griffin St
Longview St
Glen
coe S
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Sewa
nee A
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Lake
side D
r.
Armstrong Ave
Lakeside Dr
Beverly Dr.
E. Mockingbird Ln
Airlin
e Rd
Cornell Ave
Skillm
an S
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Skillman St
Washington St
Swiss Ave.
N Haskell Ave
Parry
Ave
Espla
nade
Pl
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Expy
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Expy
Mccommas Blvd
Gree
nville
Ave
1st Ave
Grand A
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S Houston St
Ross Ave
Ross
Ave
N Houston St
N Hall St
N Washington Ave
Live O
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Bryan S
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Gaston
AveN Harwood St
N RIVERFRONT BLVD
W 5TH ST
W DAVIS ST
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SHOP
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Ave
YOUNG STELM ST
Riverfront Blvd
Olive St
Victory Park Ln
Cedar Springs Rd
Turtle
Cree
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Abbo
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Matalee Ave
Mcmi
llan A
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Commerce St
CANTON ST
SINGLETON BLVD
SYLV
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AVE
CONTINENTAL AVE
Oak Law
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Blackburn St
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342260 352
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EXPOSITION AVE
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START
FINISH
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SUNDAY, MARCH 20, 2016START TIME: 8:00 AM
HALF MARATHON COURSE
SUBJECT TO CHANGE V03
1
SUNDAY, MARCH 20, 2016START TIME: 8:00 AM
HALF MARATHON COURSE
BAND STAGES
WATER +*GATORADE AT EVERY OTHER STATION
GLUKOS ENERGY STATION
MEDICAL
RESTROOMS
SUBJECT TO CHANGE V01
Course Map
take a run on the soft sideTreat your feet to the perfect balance of soft cushioning and reliable support in the go-to-shoe that’s now more comfortable than ever. And with its BioMoGo DNA midsole that dynamically adapts to every step, you’re in for an unbelievably smooth ride.
Learn more at brooksrunning.comRUN HAPPY
Adrenaline GTS 16
12 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
LET’S GO COMMITMENT
Official Vehicle of the Rock ‘n’ Roll Marathon Series®Options shown. ©2015 Toyota Motor Sales, U.S.A., Inc.
MARCH 19 - 20, 2016 13
LET’S GO COMMITMENT
Official Vehicle of the Rock ‘n’ Roll Marathon Series®Options shown. ©2015 Toyota Motor Sales, U.S.A., Inc.
14 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
YOUNG St
YOUNG St
WOOD St
DALLASCONVENTION
CENTER
OMNIDALLASHOTEL
PARKINGLOT
UNIONSTATION
FERRISPLAZAPARK
LUBBENPLAZAPARK
S LAM
AR
StS MA
RK
ET St
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ET St
S HO
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VIP inHYATTHOTEL
RYANHALL
CORRAL
1 E
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CORRALCROSSING
CORRALCROSSING
UPS GEARCHECK
VOLUNTEERCHECK IN
STARTREFRESHMENTS
INFORMATION
SOLUTIONS
STARTMEDICAL
START
N
EVENT GUIDE
1
STA
RT
AR
EA
MA
P
Start Line Map
Some watches are made for everything.Forerunner was made for your thing.
Your thing makes a 4:30 a.m. alarm seem normal. Your thing turns your insides into a knot as you wait for the gun to go off. We get it. So we make Forerunner watches with smart technology1 designed for runners. Not watches designed for, well, everybody. Find yours at Garmin.com/forerunner
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15-31317 RNR Resize.indd 1 12/7/15 3:47 PM
16 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Finish Line Map
HOTEL St
NORTH Dr
SPOR
TS StSPORTS St
S HO
USTO
N St
PARKINGGARAGE
The LAWN atREUNION
HYATT REGENCY HOTEL Dr
BEERGARDENSPONSOR
ROW
SPONSORROW
FINISHFESTIVAL
STAGE
RUNNEREXIT
VOLUNTEERCHECK IN
UPS GEARCHECK
CHARITYROW
INFORMATION
FAMILY REUNION
STRETCHINGAREA
MAINMEDICALCENTER
MERCHANDISE
SECUREZONE
SECUREZONE
VIP inHYATTHOTEL
FINISH
NEVENT GUIDE
1
FINIS
H A
RE
A M
AP
18 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Recommended as an e� ective UV fi lter for the eyes and surrounding skin.Meb Kefl ezighi
Maui Jim Ambassador
His choice: Lighthouse
Color. Clarity. Detail.Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance
running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your
view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the
Rock ‘n’ Roll Expo! www.mauijim.com
LIGHTHOUSE | HCL BRONZE LENS
HEALTH & FITNESS ExPO We highly recommend the use of Public Transportation to get to the Health & Fitness Expo. Take the Red or Blue Lines to the Conven-tion Center stop. There are two Convention Center parking lots that are easily ac-cessible. One entrance is located on S. Lamar between Ceremonial and Young St. There is another lot entrance on Griffin between Memorial and Canton St. Conven-tion Center parking is $15 per entry, no in and out. There are alternate downtown lots available, most charging $10-$15. Refer to the Parking Map for additional parking garages and surface parking lots.
SATURDAy 5k PRESENTED by bROOkS (Cotton Bowl Plaza, Fair Park) DARTTake the Green line to MLK, Jr. Sta-tion, located south of R.B. Cullum
Blvd and convenient to the MLK fairground entrance (Gate 6) and the Cotton Bowl Stadium.
DART Rail System MapDART Schedule
DRIVINGParking will be located in Lots 5 & 6 off of R.B. Cullum Blvd. Parking is FREE before 8:00 AM and will be $10 after 8:00 AM. From North Dallas:• FromUS75,exitontoI-30East,thentakeExit47(2ndAvenue/FairPark)• ContinuetowardFairPark• StayrightontoRobertB.Cul-lum Blvd. • TurnleftonGrandAve(Gate5)or ML King Blvd. (Gate 6) From West Dallas:• FromI-30East,takeExit47(SecondAvenue/FairPark)
• ContinuetowardtoFairPark• StayrightontoRobertB.Cul-lum Blvd.• TurnleftonGrandAve(Gate5)or ML King Blvd. (Gate 6)
From East Dallas: • FromI-30West,takeExit47C(FirstAvenue/FairPark)• TurnrightonExpositionAve.• TurnrightonParryAve./Rob-ert B. Cullum Blvd.• TurnleftonGrandAve(Gate5)or ML King Blvd. (Gate 6)
SUNDAy HALF MARATHON
There is no official race day park-ing. Runners and spectators will have access to parking garages and surface parking lots within walking distance of both the start and finish line in Downtown Dallas.
DART ($5.00 Day Pass)We highly recommend the use of
Public Transportation on Race Day. Purchase a “Local Day Pass” from a ticket vending machine or your mo-bile phone through the GoPass App.
Drive, Park & RidePark FREE at a number of stations and ride DART the rest of the way.
FROM PARK AT*Northwest Trinity Mills Station (Carrollton)North Parker Rd Station (Plano)Northeast Rowlett or Downtown Garland StationEast MLKStation(ExitI-30at Fair Park)Southeast Buckner Station (West of Balch Springs)South LedbetterStation(EastofI-35 nearLoop12)West BeltLineStation(Irving) DowntownIrving/Heritage Crossing**
*Parking is at your own risk. DART makes no warranties and assumes no liability.
**There is no TRE Rail service on Sunday
pArkIng & TrAnSporTATIon
Parking & Transportation
Recommended as an e� ective UV fi lter for the eyes and surrounding skin.Meb Kefl ezighi
Maui Jim Ambassador
His choice: Lighthouse
Color. Clarity. Detail.Maui Jim Ambassador Meb Kefl ezighi knows fi rst hand the challenges of long distance
running.There’s no better feeling than crossing that Rock N Roll fi nish line. Enhance your
view of the race with Maui Jim sunglasses! Stop by the Maui Jim Sunglass Booth at the
Rock ‘n’ Roll Expo! www.mauijim.com
LIGHTHOUSE | HCL BRONZE LENS
20 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Toyota RnR Concert Series
SUNDAy, MARCH 20, 2016
Wheelchair,Half Marathon
Start Line: Lamar St. & Young StWheelchair Start: 7:55am
Half Start: 8:00am
Finish Line Festival Reunion Lawn
9:00 am to 1:00 pm
Black Water Bridge 9:00 am - 10:15 am
Awards Program 10:45 am - 11:00 am Closing Act
Blues Traveler 11:00 pm - 12:15 pm Closing Act
PA Music 12:15 am - 1:00 pm
*Times subject to changeOfficial race results will be posted online at
www.runrocknroll.com/dallas by 7 p.m. PST
22 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
THINK IT. DO IT. WIN IT. IT’S ALL POSSIBLE.LET US HELP TRANSFORM YOUR TOMORROW. VISIT WWW.ACTIVETRANSAMERICA.COM TO FIND OUT HOW.
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RUN FOR THE BLINGRem ix Chal l enge medals
1 w e e k e n d
2 d ay s o f r u n n i n g
heavy medals
i n i t f o r t h e
l o n g h a u l
l im i t ed ed i t ion medals
C o l l e C t t h e s e C o m b o s
w h i l e y o u C a n
Enroll today to start Earning your 2016 HEavy MEdals bling!
runrocknroll.com/medals24 RoCk ‘N’ RoLL DALLAs HALf MARAtHoN
Saturday 5K
RUN FOR THE BLINGRem ix Chal l enge medals
1 w e e k e n d
2 d ay s o f r u n n i n g
heavy medals
i n i t f o r t h e
l o n g h a u l
l im i t ed ed i t ion medals
C o l l e C t t h e s e C o m b o s
w h i l e y o u C a n
Enroll today to start Earning your 2016 HEavy MEdals bling!
runrocknroll.com/medals
Get 5% Back on Footwear, Apparel, Accessories & More When You Join The League by Sports Authority
sportsauthority.com
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Start Strong, Finish Strong
26 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Race Day Checklist
48:00 | Do a short, fast workoutFor example, run three miles easy, then run 6 x 30-secondrelaxedsprints.
47:00 | start carbo-loaDingBe sure to consume high-carb foods and bever-ages at every meal.
31:00 | get a gooD night’s sleepGetting adequate sleep is critical the final days before a big race.
22:00 | Do a short, easy workoutItrelievesmentalandphysicaltensionandkeeps the body primed for performance.
21:00-10:00 | keep carbo-loaDingMaintain your high-carb diet throughout the last day before you race. Choose familiar foods that have always worked well for your body in the past. Now is not the time to experiment.
20:00 | get your gear togetherTake some time to get all of your gear together; create a race gear checklist that you use for every race.
18:00 | plan for race morningMake a concrete plan for race morning that includes a wake-up time and a route to the race venue
3:00 | wake up earlySet an early alarm to give your body plenty of time to get up to speed. Try to climb out of bed at least three hours before the start horn blasts.
2:45 | eat your pre-race mealItisimportanttowakeupinplentyoftimeto consume and digest a high-carb pre-race breakfast three hours before your race start.
2:15 | make sure your gear is reaDyGo through your gear checklist one last time. Be sure not to forget the small essentials such as sunscreen and your race number.
0:30 | warm up thoroughlyStart your warm-up about half an hour before your race start. Begin with easy jogging, then do some dynamic stretches such as walking lunges and arm circles.
—By Matt Fitzgerald
The 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.
28 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Race Weekend Entertainment
ST. PATRICk’S DAy wINERy, CHOCOLATE, CHEESE, PIzzA AND JAzz TOUR - DALLAS bITES FOOD TOURSMARCH 17TH, 5:30 PMWebsiteStart with a wine tasting at Two Corks and a Bottle, along with pizza and a cheeseboard. Then ease onto a private luxury bus for more merry-making as you tour several fabulous Dallas chocolate spots including Kate Weiser Chocolate and Dude, Sweet Chocolate. End up enjoying jazz at a local venue. Price includes bus transportation, food and drink at the winery, beverages on the bus (you can also bring your own),desserts at some terrific Dallas chocolate venues and a tour guide who is one of Dallas’ top food experts.
37TH ANNIVERSARy DALLAS ST. PATRICk’S PARADE & FESTIVALMarch 19th, 11:00 AMLearn more here!Step Off: Greenville @ Blackwell St.ParadeEnd:YaleBlvd/SMUBlvd@75CentralExpresswayThe Dallas St. Patrick’s Parade & Festival has been a tradition in Dallas formorethan35yearsandisfree!It’sexpectedtodrawapproximately125,000peopleandmorethan90floats.
rAcE wEEkEnDEnTErTAInmEnTSee what else is happening in THE BIG D over race weekend!
bEAUTyCON DALLASMarch19th,12-6PMCentennial Hall at Fair ParkTickets/MoreInfoBeautyCon is the world’s premiere fashion, beauty & lifestyle destina-tion, for fans, brands, and creators of trending culture, fashion & beauty! Hundreds of content creators and celebrities come together to network, mingle, talk industry news, and discuss the future of online media.
DALLAS MAVS VS gOLDEN STATE wARRIORSMarch18th,7:30PMAmerican Airlines CenterTicketsSee the Mavs take on the Warriors in this charged Friday game!
DALLAS STARS VS TAMPA bAy LIgHTNINg & THE NEw yORk ISLANDERSMarch17thagainstTampaBayat7:30PMMarch19thagainsttheIslandersat7PMAmerican Airlines CenterTicketsJoin the Stars as they take on Tampa Bay this Thursday night, then the NewYorkIslandersonSaturday.
FC DALLAS VS MONTREAL IMPACTMarch 19th, 8 PMToyota StadiumTicketsCome watch FC Dallas kick-off against Montreal this Saturday night!
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30 RoCk ‘N’ RoLL DALLAs HALf MARAtHoN
Respect the Distance
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.
TRAIN
It’stoolatetostartnow,butyou 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 completeatleast2/3oftherace
distance several times during yourtrainingperiod.Ifnot,
slow down and participate at a comfortable pace.
HyDRATE
Ifyouhavenotcalculatedyourfluidneedsforthisrace,therearetwo strategies which will ensure
you don’t under or over-hydrate. The easiest is to only drink when youarethirsty.Ifyouwanttobealittlemorescientific,limitfluid
intake to 4-8 oz of sports drink every20minutes.
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 information section on the back of your bib number. While serious medical
problems are quite rare, knowing any medical problems you have,
medications you are taking or allergies to medications is
extremely helpful to our Medical Volunteers. Our goal is to treat all
of our athletes like Rock Stars.
If you have questions, stop by the Rock ‘n’ Roll Sports Medicine Team booth at the Expo or visit one of our Medical Tents on race day.We would be happy to assist you. Have fun, be smart, and stay within your limits. In other words, Rock On…
rX To rockADVICE FROM THE ROCK ‘N’ ROLL MEDICAL DIRECTOR, P.Z. PEARCE, M.D.
S AV E Y O U R A D R E N A L I N E F O R T H E R A C E
VIP MARATHON PACKAGE
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From pre-race meals, to post-race ice bags and VIP access, the Westin VIP Marathon Package helps you
get to the start line stress free. We also offer late checkout so you can relax after your big day.
Book a VIP Marathon Package at westin.com/runwestin
rX To rock
32 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Morefeetinthestreetsrequiremorehelpinghandsfromthefans.Ifyoufriends or family are coming out to watch you run or walk, tell them to support you and join the Race Crew!
Volunteer opportunities are available Thursday through Sunday of race week; both individuals and groups of all sizes are needed.
Formoreinformation,visitrunrocknroll.com/dallas/the-weekend/vol-unteer/orstopbyVolunteerCheckInattheHealth&FitnessExpoduringrace weekend for information on available shifts. Spread the word and help us ROCK Dallas! #RnRRaceCrew
Join the Race cRew!Volunteers needed
Volunteering
Enjoy a special offer for friends & family of the Rock ‘n’ Roll Marathon. Come back to stay in
luxurious accommodations and enjoy special rates on select dates. See website for details.
BOOK WITH PROMO CODE BOUNCE TO RECEIVE SPECIAL
RATES ON SELECT DATES.
RATES AS LOW AS
$109
RUN A MILEIN ANOTHERIN ANOTHER PERSON’S CITY.
OMNIHOTELS.COM/HOTELS/DALLAS/SPECIALS/BOUNCE-BACK-PROMOTION
34 HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN
Local Trails
Inthefinaldaysbeforeyour5k,halfmarathonorrelay,it’simportanttotakecareofyourbody. Resting your legs is important, but an easy two to three mile tune-up run can help relieve anxiety while keeping your body loose and ready for the race. Dallas and the surrounding Metroplex conveniently offers various walking and hiking trails that are easily accessible to both residents and visitors. Check out one of these suggested trails!
wHITE ROCk CREEk TRAILTakesometimetoenjoythis7.5–mileshadedtrailthatfollowsasectionofWhiteRockCreek and is tucked behind a beautiful neighborhood in Dallas. The trail also offers several spots overlooking the creek for some peaceful breaks.
THE kATy TRAILTheKatyTrailisapopulartrailthatstretchesabout3.5milesthroughtheUptownandOakLawn areas of Dallas. Consisting of a rubber track for runners and a concrete path for bikers, the Katy Trail offers a scenic route with many parks and trees to enjoy along your run.
CAMPION TRAILThis7–miletrail,locatedintheDallassuburbofIrving,isyetanothergreattrailthatis wide and paved. With a diverse mixture of natural and urban views, this trail also has numerous entry points, making it easy to find.
FAIR PARk LOOP TRAILFair Park is located in the heart of Dallas. This historic landmark was the site of the World’s FairandisthefinishlineforRock‘n’RollDallas!Asyourunaroundthe3–mileloopedtrail, you’ll pass historic Art Deco buildings, the Cotton Bowl football stadium, the Texas Vietnam Memorial, and various statues and museums.
HIT THE groUnD rUnnIng:
RUN LIKE A LOCALTHe kATy TRAiL
MARCH 19 - 20, 2016 35
Official Charities
FUNDRAISING GROUPS
The Leukemia & Lymphoma Society’s Team in TrainingTeam In Training (TNT) is the flagship fundraising program for the Leukemia & Lymphoma Society (LLS) and the only endurance sports training program for charity that raises money for blood cancer research. TNT and LLS are changing the landscape of blood cancer, not someday but today, making TNT the perfect way to fundraise. teamintraining.org
Just keep livin FoundationDedicated to empowering high school students by providing them with the tools to lead active lives and make healthy choices for a better future. jklivinfoundation.org
Chromosome 18 Registry and Research SocietyTo help people with chromosome 18 abnormalities overcome the obstacles they face so they may lead happy, healthy, and productive lives. chromosome18.org
FEAtURED ChARIty
Make your personal journey to the finish line part of something bigger. St. Jude Children’s Research Hospital is leading the way the world understands, treats and defeats childhood cancer and other life-threatening diseases. When you sign-up to run as a St. Jude Hero, you’ll raise funds for lifesaving work done at St. Jude while you train for your Rock ‘n’ Roll Marathon Series race. Plus, you can earn great benefits along the way that may include free airfare, lodging, Heroes Hospitality access, and more.
Learn more at runrocknroll.com/partner/st-jude
Official Sponsors
Title Sponsor
Corporate Sponsors
HuMANA RoCk ’N’ RoLL DALLAs HALf MARAtHoN #RNRDAL
runrocknroll.com