DetermiNation Race Guide Bank of America Marathon October 5-7, 2012 In this guide ... Weekend Logistics Marathon Expo 2 Pasta Party 3

Race Morning DetermiNation Party Tent 4 Packing for Race Day 4 Transportation Tips 5 Marathon Course Map 6

Spectator Info Spectator Routes 7 Viewing Areas by CTA Trains 8 Participant Times & Locations 8 Are you ready? Spectator Tips 8 This is your 2012 Guide for the Bank of America Chicago Marathon. In this booklet, you’ll find information about all the weekends events including Things to do, Sights to See 9 expo, team dinner, race day, etc. We’ve also included tips regarding spectator routes, transportation, restaurants, entertainment, and more. We hope you have Tips for Runners 10 had an exceptional experience with Team DetermiNation. We wish you an exciting journey to the finish line on Sunday, October 7. Helpful Sites & Phone Numbers 10 Good Luck 11

1 Getting There • South Loop: CTA Red Line Stop serving Red, Orange and Green Driving lines, State St. and Roosevelt Rd. Weekend logistics Only Lot A will offer a $10 flat rate, and under an hour will be free • : Nike Chicago, 669 N. Michigan Ave. behind the with validation of the ticket. Standard Parking will man a table with store to the east on St. Clair St. at Erie St. Chicago Marathon Expo validation machines at an area near registration. The attendee will • Millennium Park: Fairmont Chicago, 200 N. Columbus Dr., All runners must visit the expo to pick up their race packet and have their ticket validated at the table and will pay as they leave Columbus Dr. 1 block south of Wacker Dr. DetermiNation materials. It is open to the public so bring your at the machines in the West Building lobby. McCormick Place is family and friends. More than 200 exhibitors will offer free samples, approximately a 15 minute cab ride from the Palmer House Hilton. Shuttle buses will operate every 15 - 20 minutes between 8:30 showcase the latest in running gear, health & nutritional information, a.m. and 8:30 p.m. on Friday, October 5, and 8:30 a.m. and 6:30 and much more. Please note: The University of Notre Dame will play the University of p.m. on Saturday, October 6. Last pick-up time from the Health Miami at on Saturday, October 6, at 6:30 p.m. This may & Fitness Expo will be at 8:30 p.m. on Friday, and 6:30 p.m. on impact traffic patterns near McCormick Place. We encourage you to Saturday. When Friday, October 5, 9 a.m. to 8 p.m. use public transportation or take advantage of the free Expo shuttle Saturday, October 6, 9 a.m. to 6 p.m. service. WHAT TO PICK-UP Where McCormick Place Public Transportation • Your Race Packet (contains your bib number, tech shirt, and North Building, Hall B1 Free Expo Shuttle Service ChronoTrack D-Tag timing device) 2301 S. Martin Luther King Dr. Free shuttle bus service to the Bank of America Chicago Marathon • Wristbands for your guests to enter our VIP race-day tent Chicago, IL 60616 Health & Fitness Expo will be provided to and from the following • Extra “I run for” bibs and “honor”, “memory” or “survivor” ribbons four locations: at our DetermiNation expo booth #984 • Downtown: , 720 S. Michigan Ave. (8th St. en • Your decorated cheer sign trance) WHAT TO BRING • Photo I.D. • Race Confirmation Email • Donations to turn in

Friends and family are invited to decorate a DetermiNation cheer sign at our expo booth!

2 DetermiNation Team Pasta Party and Host Hotel A grand event deserves a grand setting, and the Palmer House Hilton Grand Ballroom does not disappoint. We invite you to car- bo-load and fuel up on inspiration. Mingle with fellow teammates who are taking the marathon challenge to create a world with less cancer and more birthdays.

Friday, October 5 6 p.m. Singlet & cheer sign decorating party First timer’s talk Cocktail hour

7 p.m. Dinner Program

Palmer House Hilton – Grand Ballroom 17 E. Monroe St. Chicago, IL 60616

Tickets must be purchased in advance through the American Can- cer Society. The DetermiNation Team Pasta Party is open to par- ticipants as well as their friends and family. You can reserve your tickets today at http://determination.acsevents.org/site/Calen- dar?view=Detail&id=112838

Transportation Parking The closest parking From O’Hare From Midway Airport From Ogilvie From Union garage is 55 E. Monroe International Airport Take the CTA Orange Transportation Station () Street ($42). There Take the CTA Blue Line Line train from Midway Center (Metra) It is approximately a 5 is a smaller, cheaper train to Monroe/Dear- to downtown. Get off It is approximately a 5 minute cab ride or a 20 parking option at 231 born stop. Take Monroe at the Adams/Wabash minute cab ride or a 15 minute walk to the hotel. S. Wabash ($14). Visit east to the hotel. The stop. The Palmer House minute walk to the hotel. To walk, head south http://en.parkopedia. Palmer House is on the is located on the west To walk, head south in Riverside Plaza to com/parking/chicago/ south side of the street. side of Wabash Avenue. on Canal Street toward toward Jackson Street. for additional parking Or, you can take a cab Or, you can take a cab Madison. Turn left on Turn left on Jackson options near the hotel. from the airport, which from the airport, which Madison Street, right on Street, left on State is approximately a 35- is approximately a 30- and left on Street and right on Mon- 60 minute ride. 45 minute drive. Monroe Street. The hotel roe Street. The hotel will will be on your right. be on your right. Ready to join the party? If you know someone who is interested CTA: On the “L” Blue & Red Line Trains: Get off at the Monroe stop. Take Monroe east to the hotel. in volunteering on race day, Pink, Green, Orange, Purple, and Brown Line trains: Get off at the Adams/Wabash stop. The Palmer House is located on the west side letD ous NOT know. bring money of Wabash Avenue. Or, get off at the Madison/Wabash stop, walk south on Wabash and turn right on Monroe Street. See page 6 for to the race day tent. more details regarding traveling on the “L.” For more information* Mailon how donations your friends to: and family can getAmerican involved Cancer please Society email determinationIATTN: [email protected] Records Dept. 225 N. Michigan Ave. 3 Suite 1200 Chicago, IL 60601 3 Race morning Join the Party at the DetermiNation Tent! We’ve rolled out the red carpet for you! Make sure you join the BEST party in charity village on race day. Join us for a procession from the Palmer House Hilton to our race day tent. We will meet in the Empire Room at 5:00 a.m. and will walk to our VIP DetermiNation tent at 5:15 a.m. sharp. WHEN Sunday, October 7 • Procession from Palmer House Hilton to team tent at 5:15 a.m. • DetermiNation tent opens at 5:30 a.m. • Team photo at 6 a.m. • Wave 1 (Corral A - E) procession to start line at 6:15 a.m. • Wave 2 (Corral F - M) procession to start line at 6:30 a.m. • Race begins at 7:30 a.m. • VIP tent closes at 3:30 p.m.

WHERE Grant Park in “Charity Village ” near the intersection of Roosevelt Rd. and Michigan Ave.

VIP Amenities at Our DetermiNation Tent • Coffee, bagels, water, Vitamin Water, and Gatorade before the race • Private changing areas, gear check and bathrooms • An enthusiastic welcoming/cheer committee to celebrate your accomplishment • Convenient “reunite” area to meet all your race-day supporters • A HUGE post-race ‘Taste of Chicago’ celebration with Chicago-style deep dish pizza, Italian beef, hot dogs, and 312 beer. • Post-race ice baths for your feet, and massages for your tired body!

The Chicago Marathon only allows charity runners into Charity Village before the race. We invite your friends and family to join us anytime after 8:30 a.m. to celebrate.

What You’ll Need • 1-2 pairs of shorts • Deodorant • Hair ties/Sweatybandz/head- Do NOT bring money to the race day tent. • Tank or lightweight top • Sunglasses bands Packing for race • Sports bra • Charged iPod/Mp3 player • Sunblock * Mail donations to: DAY • 1-2 pairs of socks and headphones • Camera American Cancer Society • 1-2 pairs of running shoes • Energy fuels • Flip flops ATTN: Athlete Records Dept. 225 N. Michigan Ave. • Your DetermiNation singlet • Sport watch of choice • Road ID • Band-aids Suite 1200 • Race Bib & Chip (fully charged) and charger • Hand-held water bottle or • Special ointments/Neosporin Chicago, IL 60601 • ACS Spectator Guide • BodyGlide hydration belt • Safety pins 4 Driving Riding The ‘L’ Race Day Transportation Tips Millennium Garages offer the closest and All participants and spectators are strongly encouraged to use public transporta- most convenient parking on race day. Park- In order to use the Chicago CTA rail (the “L”), you need to use tion to the start and finish areas in Grant Park, as well as for spectators traveling ing prices range from $18 to $30. Visit www. a CTA Transit Card. to locations along the course. If you drive, allow sufficient time for heavy traffic millenniumgarages.com for additional details. congestion and street closures due to the race. Daily Passes Walking Grant Park North Garage 25 N. Michigan Unlimited-ride passes offer you the most economical travel METRA: COMMUTING FROM THE Avenue A procession from the Palmer House SUBURBS value. We suggest purchasing a 1 day ($5.75) or 3 day Hilton Empire Room to our VIP tent will Entrances are located at Michigan Avenue ($14) unlimited pass. These passes must be purchased in Metra is offering extra train times on Sunday, and Monroe Street, Michigan Avenue and leave at 5:15 a.m. sharp. October 7th on the BNSF, MILWAUKEE advance online at http://faremedia.chicago-card.com/ or Washington Street, and Michigan Avenue by visiting a majority of CVS and Walgreen locations, including NORTH and UP WEST lines. Visit www.metr- and Randolph Street. Biking arail.com to view the full schedule. the CVS at 105 S. Wabash Ave. Bicycle parking is available at the McDon- Grant Park South Garage 325 S. Michigan ald’s Cycle Center located at Randolph CTA: On the “L” Non-Daily Passes Street and Columbus Drive. For more infor- Avenue If you do not want an unlimited pass, you can purchase regu- Exit on the Red, Orange, and Green lines at Entrances are located at Michigan Avenue mation, visit www.chicagobikestation.com. Roosevelt, and the Brown, Purple and Pink lar Transit Cards at the vending machines in all CTA and Van Buren Street and Michigan Avenue rail locations. You can load a desired amount of money onto lines at Harold Washington Library to get near and Adams Street. the DetermiNation tent. the card to cover your travel expenses. Transit Card Vending Machines accept $1, $2, $5, $10, $20 and all coins except pennies and half dollars. Up to seven full-fare individuals can use one Transit Card. Each inserts the card separately into the turnstile or farebox.

Fares Single ride = $2.25 1st transfer *= $0.25 2nd transfer = Free *Transfers must occur within 2 hours of first ride

Please note: CTA Transit Cards work for buses too. The bus fare is $2.00 one-way.

5 = DetermiNation Cheer Station 6

Runner Tip: Celebrate! Keep Keep your your eyes peeledpeeled for for a a light light blueblue Happy Time Birthday to Party balloon balloon at eachat each of of thesethese cheer cheer stations! stations! MoreMore miles miles = More= more birthdays birthdays!

*Locations approximate and subject to change 1- Grand and Rush, mile 1 2- Hubbard and Lasalle, mile 3 3- Lasalle and Division, Mile 4 4- Sheridan and Diversey, Mile 6.25 5- Addison and Broadway, mile 7.5 6- Clark and Diversey, Mile 8.5 7- Wells and Division, Mile 11 8- Hubbard and Orleans, mile 12 9- Adams and Clinton, Mile 13.1!!!! 10- Adams and Damen, mile 14.8 11- Halsted and Jackson, Mile 16.5 12- Ashland and 16th St., Mile 18.5 13- Halsted and Archer Ave., Mile 20.6 14- Archer and Cermak, Mile 21.5 15- 33rd St. and Wentworth, Mile 22.9 16- 33rd St. and Michigan, Mile 23.5 17- Cermak and Michigan, Mile 25

Spectator routes The DetermiNation team has done the leg- work for you and suggested two different routes to see your favorite athlete along the course. The routes vary by the amount of times you’ll see your athlete and the level of DetermiNation it will take to find them, so choose the route that works best for you. The “Marathon” Route Five stops, public transportation required 1. Monroe and Columbus (Mile: 0): Runners split at the beginning, and have the choice to go left or right. It would be beneficial to speak to your runner ahead of time, and ask whether they are going left or right. If they are going left, stay on the west side of Columbus. If they are going right, stay on the east side of Columbus.

2. Jackson and State (Mile: 2): Walk from the start: West on Monroe, South on Michigan, and West on Jack- son. This is a half mile walk, or about 10 minutes. Your runner has traveled about 2 miles.

3. Franklin and Adams (Mile: 12.8): South on Franklin, East on Jackson. This space. From spectator point 4, walk East This is right around the Willis (Sears) Tower, is about a half mile walk, or about 10 on Cermak until you run into Michigan. It and it’s a very fun place! It can get crowd- minutes. Get on the Red Line towards is especially important here NOT to walk The “Half Marathon” Route ed here, but it’s right at the halfway point, 95th. Wait 3 stops, and get off at the in front of runners. so your runner will need lots of encourage- Cermak stop. This will take 5-10 minutes. They are extremely susceptible to Four stops, no public ment. From the 2nd spectator point, head When you get off the train, go West on cramping at this point. This is about a transportation required West on Jackson and North on Franklin. Cermak for about 200 ft (1 minute), and 0.4 mile walk, or about 8 minutes. Your 1. Follow steps 1 – 3 on the “Marathon” route. This is a half mile walk, or about 10 min- you can’t miss it! Your runner has traveled runner has traveled about 3.5 miles since 2. Roosevelt and Michigan (Mile 26): utes. Your runner has traveled about 11 about 8.5 miles since the last spectator the last spectator point. From here, you Now, it’s time to carve out a viewing area near the finish miles since your last spectator point. point. should continue walking about 2 miles line. From spectator point 3, walk East on Adams, South on on Michigan until you reach Millennium Michigan. It will be approximately a 1.4 mile walk, but you 4. Cermak and Wentworth (Mile: 21.5): 5. Michigan and Cermak (Mile: 24.9): Park, where the runner reunite area is will have plenty of time. Your runner has traveled about 13 Chinatown is another fun area during the Your runner is almost finished, but the fin- located. Or, you can choose to reunite miles since the last spectator point. They will only have 0.2 marathon. From the 3rd spectator point, ish line is a mess, unless you go straight and celebrate at the ACS DetermiNation miles to go! you will need to get on the Red Line. Go there after the start and reserve your VIP tent in Charity Village. McDonald’s Runner Update Centers Eight on-course McDonald’s • 201 N. Clark St. (at Lake St.) • 2635 N. Clark St. (at Wrightwood locations will be designated as • 23 S. Clark St. (at Madison St.) Ave.) Runner Update Centers. Spectators can check on the • 180 W. Adams St. (at Wells St.) • 1563 N. Wells St. (at North Ave.) status of their runners by looking • 230 S. State St. (at Adams St.) • 1664 S. Blue Island Ave. (at 18th them up online at the following • 600 N. Clark St. (at Ohio St.) St.) 7 locations: Spectators Viewing Areas by CTA Trains Participant Times and Locations If you don’t want to follow our proposed spectator routes, we’ll Below are the approximate times the first and last participants will pass through the listed mile markers. For a full listing of help you get started with creating a route of your own. Below participant times and locations, visit www.chicagomarathon.com. is a list of the best viewing locations from CTA stations along the Chicago Marathon route. Start to Mile 2 (Wheelchair Start: 7:20 a.m. & Runners: 7:30 a.m. – 9:00 a.m.) Marathon starts in Grant Park at Columbus Drive and Monroe Drive The route travels north on Columbus to Grand Avenue, (Red Line) Grand Station – Miles 1, 3 and 12 west on Grand to State Street and south on State to Jackson Boulevard. Board a Red Line train and exit at Grand Avenue. Mile 4 to Mile 6 (Wheelchair: 7:33 a.m. & Runners: 7:49 a.m. – 10:00 a.m.) (Red Line) Monroe Station – Mile 2 Continues north on LaSalle Street from Division Street to Stockton Drive, north on Stockton Drive to Fullerton Parkway, east on Board a Red Line train and exit at Monroe Street. Fullerton Parkway to Cannon Drive and north on Cannon Drive.

(Red Line) Chicago Station – Miles 3.5 and 11.5 Mile 8 to Mile 10 (Wheelchair: 7:47 a.m. & Runners: 8:08 a.m. – 11:00 a.m.) Board a Red Line train and exit at Chicago Avenue. Walk three Continues south on Broadway Street from Roscoe Street to Clark Street, south on Clark Street to Webster Street, west on blocks west to LaSalle Street. Webster Street to Sedgwick Street, south on Sedgwick Street to Menomonee Street.

(Red Line) Addison Station – Mile 7.75 Mile 12 to Mile 14 (Wheelchair: 8:01 a.m. & Runners: 8:27 a.m. – 12:00 a.m.) Board a Red Line train and exit at Addison Street. Walk four Continues west on Hubbard Street to Orleans Street, south on Orleans Street to Franklin Street, south on Franklin Street to blocks east to Broadway. Adams Street, west on Adams Street to Racine Avenue.

(Brown Line) Sedgwick Station – Mile 10.25 Mile 18 to Mile 20 (Wheelchair: 8:21 a.m. & Runners: 8:56 a.m. – 1:30 p.m.) Board a Brown Line train and exit at Sedgwick Street. Walk a Continues west on Taylor Street to Ashland Avenue, south on Ashland Avenue (northbound lanes) to 18th Street, east on 18th half-block north to North Avenue. Street to Halsted Street and south on Halsted Street to Cermak Road. Mile 24 to Mile 26 (Wheelchair: 8:42 a.m. & Runners: (Blue Line) UIC-Halsted Station – Miles 16, 16.5 9:25 a.m. – 3:00 p.m.) Board a Blue Line train and exit at UIC-Halsted. Use the Halsted Continues north on Michigan Avenue to Roosevelt Road, Street exit or Morgan Street exit. Walk two east on Roosevelt Road (westbound lanes) to Columbus blocks north on Morgan Street to Adams Street to view the Drive, north on Columbus Drive. runners at Mile 16 in Greektown or use the Halsted Street exit to Mile 16.5. Mile 26 to Finish (Wheelchair: 8:49 a.m. & Runners: 9:35 a.m. – 3:00 p.m.) (Pink Line) 18th Station – Mile 19 The route concludes north on Columbus Drive to the finish Board a Pink Line train and exit at 18th Street. Walk one block line. east to Ashland Avenue.

(Orange Line) Halsted Station – Mile 20.5 Board an Orange Line train and exit at Halsted. Spectator TIPS • Ask your athlete which side of the street you should be on (Red Line) Cermak-Chinatown Station – Mile 21.5 Board a Red Line train and exit at Cermak Road. to view them best.

(Green Line) 35th-Bronzeville-IIT Station – Mile 23 • Find out your athlete’s planned pace to estimate when Board a Green Line train and exit at 35th-Bronzeville-IIT. Use the they will arrive at each location. 33rd Street or 35th Street exit. • If you have to cross through runner traffic, make sure you (Red Line) Sox-35th Station – Mile 23.25 cross at a diagonal in the direction the runners are going. Board a Red Line train and exit at 35th Street. Walk two blocks east on 35th Street to State Street. • You may be required to make your own tweaks to the (Red, Green and Orange Line) Roosevelt Station – Finish Line route depending on spectator congestion, road closures, Board a Red, Green or Orange Line train and exit at Roosevelt your athlete’s estimated pace etc. Road. Walk east on Roosevelt Road toward the /Grant Park. • Bring water, comfortable shoes, chairs, snacks, sun- screen, and DetermiNation cheer signs. Cheer on all other DetermiNation athletes you see along the course too! 8 If you need carbs this weekend, Things to do, sights to see we strongly recommend you attend the DetermiNation Team Pasta Party Nearby Dining on Friday, October 5, or make a TOP PICKS ITALIAN Bongiorno’s Italian HOT DOGS La Colombe reservation for Saturday, October 6. Fulton’s on the River Avanti Caffé * Deli & Pizzeria * Wiener Circle 955 W. Randolph St. There are a lot of Seafood/Steakhouse 200 W Jackson Blvd. 405 N Wabash Ave. (Lincoln Park) (312) 733-0707 315 N LaSalle St. (312) 957-1301 (312) 755-1255 2622 N Clark St other runners who will (312) 822-0100 (773) 477-7444 BREAKFAST have the same idea! Barnelli’s Pasta Bowl Trattoria No. 10 * Wildberry Café *** The Gage *** 100 W Ontario St. 10 N Dearborn St. CASUAL 130 E Randolph St. American Gastropub (312) 587-8930 (312) 984-1718 Exchequer (312) 938-9777 24 S Michigan Ave. Restaurant & Pub *** (312) 372-4243 Rosebud on Rush PIZZA 226 S Wabash Ave Bongo Room 720 N Rush St. Giordano’s (312) 939-5633 1152 S Wabash Ave. Rosebud Prime * (312) 266-6444 135 E Lake St. (312) 291-0100 Steakhouse (312) 616-1200 Sidebar Grille 1 S Dearborn St. Scoozi 221 N LaSalle St Eggsperience (312) 384-1900 410 W Huron St. Gino’s East (312) 739-3900 35 W Ontario St. (312) 943-5900 56 E Superior St. (312) 870-6773 McCormick and (312) 951-0747 COFFEE Schmick’s * Spiaggia 521 S Dearborn St Dunkin Donuts *** * Under a 15 minute walk Seafood 980 N Michigan Ave. (312) 939-1818 62 E. Jackson Blvd. from Palmer House Hilton ** Under a 15 minute walk One E. Wacker Dr. (312) 280-2750 (312) 786-1114 from Grant Park (312) 923-7226 Lou Malnati’s ** *** Under a 15 minute walk 805 S State St. Starbucks * from either location (312) 786-1000 17 E. Monroe St. (312) 332-0248 Sightseeing , Skydeck Chicago () Museum of Science and Industry Chicago Pizza Tours Observatory & Signature Lounge 233 S Wacker Dr. # 3530 57th St and Lake Shore Dr. service@chicagopizza 875 N Michigan Ave. (312) 875-9696 (773) 684-1414 tours.com (312) 751-3681 (312) 221.8502 Museum of Contemporary Art Lincoln Park Zoo 1060 W Addison 220 E Chicago Ave. MUSIC 2001 N Clark St. (773) 404-2827 (312) 280-2660 Andy’s Jazz (312) 742-2000 11 E Hubbard St. Adler Planetarium Shedd Aquarium (312) 642-6805 The Magnificent Mile 1300 S Lake Shore Dr. 1200 S Lake Shore Dr. Michigan Ave. (312) 922-7827 (312) 939-2438 Chicago Symphony Orchestra (Oak Street to Chicago River) 220 S Michigan Ave. The Art Institute of Chicago TOURS (312) 294-3000 Millennium Park/Cloud Gate 111 S Michigan St. Chicago Architecture Foundation Michigan Ave. (312) 443-3600 224 S Michigan Ave. Green Mill Jazz club (Randolph to Roosevelt) (312) 922-3432 4802 N Broadway St. (312) 742-1168 The Field Museum (773) 878-5552 1400 S Lake Shore Dr. Chicago Chocolate Tours (312) 922-9410 [email protected] Kingston Mines 600 E Grand Ave. (312) 929-2939 2548 N Halsted St. (312) 595-7437 (773) 477-4646 9 Tips for runners Helpful numbers One of our training partners, CARA, has because you love to put together a list of last minute tips to run and push your & Websites help you feel more prepared for the race body to the limit. You and to help you recover afterward. We are trained and ready know you’ll do great and look forward to to roll! Don’t let any TRACK YOUR TRAIN celebrating with you after you’ve crossed negative thoughts or www.transitchicago.com/traintracker the finish line. doubts ruin your race www.ctabustracker.com week. Being negative Pre-Race Tips will do nothing but MEDICAL Stay hydrated drain your energy for CARA members have access to a Proper hydration starts weeks before the the race. 24-hour injury hotline courtesy of race, not on the day of. Make sure you are NovaCare. Call (866) TRY-NOVA drinking enough water and some elec- Keep an eye on trolytes now until October 7th. Try to cut the weather CHICAGO POLICE DEPARTMENT back on alcohol, but a glass of wine or a Plan accordingly for In an emergency, call 911 beer with dinner is not going to hurt you if extremely hot or cold you’re used to it. Eat foods that fuel your weather. If it is a hot Non-emergency, call 311 or (312) body and cut back on junk food. day, you need to ad- 744-4000 just your strategy and Shoe-check start the race slower. running INTERESTED IN JOINING Your shoes should be in good condition. If it is cold, you need to wear thin layers of Jumping back into running too quickly can D-NATION? Do NOT use brand new shoes on race clothing to keep your muscles warm. increase your risk of injury ten-fold. You Visit www.acsdetermination.org day. The shoes that you wear in the race deserve a break and even if you don’t feel or call (312) 275-7285 should have been used for at least 3-4 Divide the race into sections like it, take 4-5 days totally off. When you weeks before the race, and you should A marathon can seem daunting, so break do start running again, try a reverse taper CHICAGO MARATHON have completed at least one long run in the race up into sections. Have a goal (go back into running just as you tapered PARTICIPANT GUIDE them. time for the 10k and half-way point and down for the race). www.chicagomarathon.com/partici- celebrate if you’re on target. Don’t overdo your carbo-load Reward yourself pantguide Don’t stuff yourself the night before the After race tips You just accomplished something AWE- race. You should eat a normal meal the Eat something! SOME. Go out and celebrate with your CHICAGO MARATHON SPECTATOR night before with a good mix of protein, fat Even if you’re not that hungry, do not go friends and family for the week following GUIDE and carbs (Examples: salmon, spinach and straight to the beer line. Your muscles the race. Pamper yourself with a massage. www.chicagomarathon.com/specta- pasta or chicken with potato and veg- need to be repaired and refueled. Even if torguide gies). In fact, the only changes in your diet it’s just a protein drink or a banana, make Set another goal leading up to the race should be subtle sure you get some food into you within 45 A lot of runners report feeling a let down RACE WEEKEND CONTACTS additions of carbs (for example, an extra minutes after finishing. after a huge accomplishment. Set anoth- Chris Bowles, (773) 606-7680 slice of bread with dinner or two extra Fig er goal-whether it be another race in a Michelle Moore, (773) 206-7792 Newtons with your lunch) Walk around few months or to try a new activity. Since Do not sit or lay down and let your legs you’ve been following a structured pro- Remind yourself- This is fun! cramp up. Keep moving- even if it’s very gram for so long, you need something else Some runners get too carried away with slowly- to keep the blood flowing through to get excited about. nerves that they forget the most important your body and speed recovery. part of the race- the fact that it is FOR FUN. Remember, you chose to do this Take at least 4-5 days of no 10 Good Luck DetermiNation athletes! The miles you run/walk and the dollars you raise are helping thousands of patients, Continue fundraising until caregivers and so many others across the U.S. this year. You still have time to raise more October 22nd. lifesaving funds. In fact, many participants enjoy sending a race recap to their donors If your credit card was charged on telling them how the event went – which often generates more fundraising dollars. September 28th, submit your reim- bursement request to [email protected].

Mail offline donations to American Cancer Society Attn: Athlete Records 225 N. Michigan Ave., Suite Blog about your 1200 experience with Chicago, IL 60601 DetermiNation at www.determinators.org

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Wear your medal everywhere. You just ran 26.2! Pamper yourself with a massage Give your body a rest! Ease back into running. 225 N. Michigan Ave., Suite 1200 Chicago, IL 60601 (312) 279-7285 www.acsdetermination.org