 Runner Messaging-Great Technology to Follow a Runner
Click the headline above or visit the Cisco Runner Messaging booth at the Runners' Expo to register for this amazing service enabling friends and family to receive progress reports via pager, phone or email address as runners cross the split locations. A great way for spectators to track the location of a runner. This Do It Sports service is presented by Cisco Systems. Remember all results and splits will be available throughout marathon day at www.marinemarathon.com.
Comforting Soles Program-Donate Used Running Shoes
MCM participants are being asked to donate a pair of used running shoes as part of the new Comforting Soles Program. The shoes collected through this program will be donated to the Downtown Services Center, a one-stop center focused on meeting the various needs of the homeless in Washington, D.C. The Center helps the community by providing housing and medical assistance, donating clothes and finding interviews and jobs for the homeless. Shoe collection will occur at the MCM Runners' Expo presented by Caremark at the Hyatt Regency Crystal City from Thursday, October 28 through Saturday, October 30, 2004.
 New Medals for All MCM Finishers
The new medals features the MCM's triangle-shaped Iwo Jima Monument encircled by a ring that reads "29th Marine Corps Marathon." The reverse of the medal boasts the event date and provides space for engraving a name and finishing time. Fond Memories Graphics will be engraving medals for finishers on Route 110 during the marathon.
This new style replaces the dog tag shaped medal, which has been in use since 1995. The only exception occurred in 2000, when a 25th anniversary medal was used to commemorate the special anniversary.
MCM Runners' Expo presented by Caremark
 The MCM Runners' Expo presented by Caremark is your first stop on the road to the finish line. You must visit the Expo to obtain your bib, chip, goodie bag and competitors shirt. Make sure you bring the e-Confirmation Card print out Card. The Runners' Expo is where you can experience the latest in running technology, apparel, nutrition and fitness gear. This three-day extravaganza will interest athletes of all abilities. Great topics addressed at the Speakers Symposium! Shop at the MCM Brooks Store! Purchase apparel, running gear and commemorative MCM merchandise!
The Expo will be held at the MCM Race Headquarters, Hyatt Regency Crystal City on:
Thursday, October 28 from 4 p.m.-8 p.m.
Friday, October 29 from 10 a.m.-7 p.m.
Saturday, October 30 from 8a.m.-8 p.m.
Take Metro to the Expo using the Yellow/Blue lines to Crystal City or on Saturday, enjoy FREE underground parking at the intersection of Crystal Drive at 23rd Street on Saturday, October 30.
Marathon Day Checklist
Set the Clock Back... Worst-case scenario is you forget to set the clock back and you arrive at the start line an hour early. Better yet, before going to sleep on the night prior to the marathon, you remember that daylight savings time ends at 2 a.m., sneak an extra hour of rest and then get the wake-up call.
Grab Your ChampionChip... Every runner's race packet includes a ChampionChip. You must activate it at the chip scan booth located in the Packet Pick-up area during the Runners' Expo. If you have your own ChampionChip, make sure the chip serial number is recorded at the chip scan booth. On race morning, tie your ChampionChip into your shoelaces and then don't think about it until you arrive at the finish where a helpful Marine will untie your shoe and collect the chip. The chip you receive on loan from the MCM must be returned at the conclusion of the race.
Metro... Metro will get you to the start. It's up to you to get to the finish. Metro starts service at 6 a.m. for MCM runners and spectators on race morning. Metro's Rosslyn station (orange or blue line) and Arlington Cemetery (blue line) are the closest stops to the start-easy walking distance. Coming from a little further out? Park free at Metro-operated lots. Making things even easier, Metro will be selling farecards and SmarTrip cards at the MCM Runners' Expo outside Packet Pick-up.
Parking/Shuttles... FREE race day parking is available adjacent to Crystal Drive at the end of 23rd Street. Plan to park in these underground spaces and utilize the MCM-coordinated shuttle service to and from the start/finish area on race day. Shuttle service is for runners only from 5:30 - 9 a.m. The shuttles will deliver runners to the rear of the corrals on Route 110. Spectators may utilize shuttles starting at 9 a.m. The post-race shuttle station is on North Meade Street.
Beat the Bridge- Course changes will afford runners more time to get to the 14th Street Bridge prior to its 1:45 p.m. reopening to vehicular traffic. This year's course guides runners to the bridge in mile 20, nearly one mile sooner than last year.
Link-Up at Finish... Make a left out of the Hospitality Tent toward the Netherlands Carillon, runners, their family and friends can reconvene under the link-up area marked by four large yellow, helium-inflated balloons. Each balloon is marked with lettering to be used as a guide for families and friends to link-up with their runner. Arrange to meet in the location designated by the balloon featuring the first letter of the runner's last name. Balloon lettering will be A-F, G-L, M-R and S-Z.
GET TO THE START EARLY!
Shuttle Service on Race Day-Runners Only in Pre-Race Hours!
Best option is to get to the start is to take Metro to Arlington Cemetery (blue) or Rosslyn (blue/orange). Each station is located just a short distance from the start/finish area. Parking will also be available at the intersection of Crystal Drive at 23rd Street. Runners and spectators should plan on parking in these underground spaces. A Crystal City Welcome Team will guide runners to Metro (Crystal City station on Yellow/Blue lines), parking, shuttles and the Street Spectacular. A bib number is required to utilize the MCM-coordinated shuttle service to the start area until 9 a.m. Shuttles begin at 5:30 a.m. Runners will be driven to Route 110 in the rear of the corrals. Return shuttles to the Crystal City Street Spectacular and parking continue throughout the day from North Meade Street, just up the hill from the finish line. Spectators may utilize the shuttle service from either Crystal City or North Meade Street after 9 a.m.
Music on the Course
From the moving patriotic songs of the starting ceremony to the rockin' sounds of the finish line, the Marine Corps Marathon will fill your run with a variety of music genres. Listen for the Marine Corps Base Quantico Band, four high school bands and several radio station partners (DC101, Hot99.5, WASH, BIG 100.3 and WAVA) throughout the course. The USO's Liberty Belles and a five-piece jazz/swing band will perform at the Crystal City Street Spectacular. On the Final Mile Stage, located on Route 110, runners will gather motivation from the inspirational music of Urban Nation.
Live performances: |
8:45 a.m. | The USO's Liberty Belles | Start Line |
10:30 a.m. | Glenn Pearson Group | Crystal City Street Spectacular |
11:30 a.m. | Urban Nation Hip Hop Choir | Final Mile Stage |
2:45 p.m. | The USO's Liberty Belles | Crystal City Street Spectacular |
Fun on the Final Mile-Finisher Items and Michelob Ultra
 Runners will pass under Arlington Memorial Bridge along Route 110 in mile 25 on the approach to the finish. Hear the inspirational music of Urban Nation on the Final Mile Stage from 11:30 a.m. to 2:30 p.m. Come back to this spot after the finish to purchase commemorative finisher gear from the MCM Brooks Store or a commemorative personalized product from Crossing The Line! Get finisher medals engraved with name and finish time by Fond Memories! Take a break with a free sample of Michelob Ultra in the Mic Ultra Beer Garden!
Finish Festival Tent
 Runners in their post-race glory and spectators throughout the day are invited to enjoy the activity of the Finish Festival Tent located just south of the Iwo Jima Monument, behind the finish line bleachers. Find out a runner's split times or finish results at the Cisco Check Your Runner Station. Get a souvenir snap shot of family, friends and runners at the Tylenol 8 Hour booth. Massage therapy for runners' recovery is provided by Piedmont School of Massage. And to help runners share their "I did it!" moment, AT&T is providing free phone calls on the day of the race. All Marine Corps Marathon participants (as well as spectators) are invited to stop by the AT&T booth at the Finish Festival Tent to place a call to a friend or loved one. To provide the phone service, AT&T will be using a mobile satellite unit normally reserved for network disaster recovery.
It Ain't Over ‘Til The Post Race Party
Wear your MCM participant shirt. Have your medal draped around your neck. Dance and party until far longer than you thought your legs could stand it. Celebrate the accomplishment of your MCM experience at the MCM Post Race Party from 7-10 p.m. on Sunday, October 31 at the Hyatt Regency Crystal City. Big 100.3 FM will provide the dance music. Cisco Check Your Runner station will offer access to the day's results. Cash bar and appetizers. Plus, a highlight show of the 29th MCM from MarathonFoto.
 MCM 8K
The MCM 8K begins shortly after the marathon runners clear the start line on Sunday, October 31. The 4.97-mile course utilizes the same start and finish as the MCM while sending runners into Rosslyn and toward the Pentagon. Registration for the 8K is ongoing at www.marinemarathon.com and costs $35. All participants receive a bright orange, Halloween-themed MCM 8K shirt, finisher's medal and goodie bag. Please note: Registration closes on October 23.
Healthy Kids Fun Run
 Every child is a winner in this one-mile run for children ages 6 to 13. Held on Saturday morning, October 30 at 10 a.m., the Healthy Kids Fun Run reinforces the necessity for youngsters to include fitness, nutrition and physical activity in their lives. Talk about motivation...imagine being a kid at the start line, being cheered on by family and friends, encouraged by Marines and high-fived by Miles and his mascot friends. Awesome action for the kids includes following the Marines through warm-up drills, running the course around the Iwo Jima Monument and crossing the Marine Corps Marathon finish line. Sure there's a finish, but the hope is the children will keep on running, as a regular part of an active life.
All runners receive a participants' ribbon, t-shirt and a ‘Fun on the Run' snack bag provided by Sodexho. After linking up with parents, runners are invited to participate in Finish Festival activities hosted by SportsTalk 980, Whole Foods, 3-A-Day, Girls on the Run, Arlington County Police and Coke. For more info, visit the registration booth at the Runners' Expo on the Exhibit Floor or on race day from 8:30 - 9:45 a.m.
MCM: News Sprint
-Last Minute Corrections. Confirm your personal data. Check for name, age, gender are correct on your e-Confirmation Card. Call the MCM office at 1800 RUN USMC with any corrections.
-Sign up with the New Pace Team. To learn more about the team, visit www.clifbar.com/paceteams or stop by the ClifBar Pace Team sign up booth at the MCM Runners' Expo from October 28-30 at the Hyatt Regency Crystal City.
 -Mueller's MCM Pasta Parties. A limited number of tickets for the Mueller's Marine Corps Marathon Pasta Parties on Saturday, October 30 will be on sale during the MCM Runners' Expo. Terrific raffle prizes are provided by Caribou Coffee, Mueller's, Delta Airlines and Delta Vacations.
-Crystal City Street Spectacular. Late in the course at mile 22 and 23, spectators and runners will enjoy the family fun and enthusiastic energy of the Crystal City Street Spectacular. Halloween fun, live music, restaurant tastings, kid's crafts, radio stations-WASH FM and BIG 100.3, and activities such as Cisco Systems Check Your Runner computer stations, Powerade Rock Climbing Wall, the MCM/Brooks Finishers store and vibrant street "sculpture." Easy to access from Metro (Yellow/Blue), the Street Spectacular will energize Crystal Drive from 10 a.m. to 3:30 p.m. on Marathon day for runners, spectators, family and finishers.
-New Baggage System. Runners have two options for dropping off their baggage during the pre-marathon hours. The new expanded baggage tent for drop off and pick up is located west of the Iwo Jima Monument, just to the left of the hospitality tent. A second and new baggage drop-off alternative will be introduced at the new start area on the west side of Route 110 adjacent to Arlington Cemetery. Six color-coded trucks will be parked along the start line. The truck colors correspond to the color of the baggage tag on each runner bib. Following the start of the marathon, the trucks will transport all baggage to the baggage tent for post-marathon pick up. Remember, to utilize the clear plastic Brooks goodie bag provided at packet pick-up for baggage storage on marathon day with baggage claim number attached. Baggage locations open at 6 a.m. on marathon morning. Please be aware that the Marine Corps Marathon is not liable for lost items. Do not deposit valuable items.
-New Corrals at Start. Large signs and physical borders will delineate the 14 corrals starting at the Memorial Bridge. Runners can find their appropriate corral either by pace per mile or expected finish time.
 -Win Back Your Race Entry courtesy of Egg Beaters. Egg Beaters is a healthy and delicious source of protein for endurance athletes, essential for muscle recovery and nutrition after a marathon. Egg Beaters is proud to serve complimentary breakfast burritos to all MCM finishers in the hospitality tent. Grab your sample and "taste the healthy side of eggs!"
-Commemorative Products.
MCM Brooks Store- Technical running apparel, commemorative clothing and cool souvenirs featuring the MCM logo and other designs inspired by the MCM.
Fond Memories- Preserve and display the memorable experience of finishing the MCM with a plaque or shadow box featuring the MCM medal, logo and your personal finish information.
Crossing The Line- Crossing The Line has created a family of personalized products based on original event artwork by sports artist, Shaun Kinley. Fine art prints and personalized items
can be purchased at the Expo or on Race Day on Route 110.
Jefferson Vineyards-. Nationally recognized, award-winning wines featuring commemorative Marine Corps Marathon labels. Historic Jefferson Vineyard is located one mile from Thomas Jefferson's Monticello on sites chosen and planted by Mr. Jefferson in 1774.
MarathonFoto-. Team of professional photographers takes multiple photos of MCM participants at several different locations on the course as well as at the Iwo Jima finish location. Proofs will be posted online promptly and color proofs will be mailed to participants within the week after the MCM.
My MarathonDVD- Watch yourself run the MCM on a personalized DVD-video. Digital video cameras will film all runners at multiple on-course locations and inject personal footage into the race highlight program. Narration, music, spectators, top finishers, DC scenery and you, the runner. How cool is that?
Event Axis- Original design for the official MCM course map highlighting all of the nation's capital's main attractions. Remember your run with a poster version of the map. Grab your Spectator Guide at the Event Axis booth.
MCM Souvenirs. Browse the selection of previous years shirts, Miles the MCM mascot dolls, blankets, eyeglass lanyards and more stuff with the MCM logo proudly displayed.
Help reduce the devastating toll of tobacco during this year's MCM by wearing a new, red "1200" wristband, engraved with the number "1200" to signify the number of Americans who die each day from tobacco use. Proceeds from the wristbands benefit the Campaign for Tobacco-Free Kids, a non-profit organization dedicated to protecting children and saving lives by reducing tobacco addiction and exposure to secondhand smoke.
Wristbands will be available at the Campaign for Tobacco-Free Kids' booth at the Marine Corps Marathon Expo for $1.00. Your support will help raise awareness about the devastating toll of tobacco.
 It takes months of dedicated training to prepare for a marathon. Tapering, which involves cutting way back on mileage before your race, is a critical part of the preparation. Unfortunately, many marathoners avoid a proper taper fearing they'll lose fitness. The result is often tired legs and a less than desirable marathon performance. If you want to run your best on race day, you need to taper properly. Here's how:
- Complete your last long run of 18-22 miles three weeks before the marathon. Now let the tapering begin.
- Reduce your weekly mileage by 20-30% in each of the last three weeks leading to the race. Avoid running any longer than 10 miles at one time during the taper. The week before the marathon should consist of a few easy runs no longer than 30 minutes in duration.
- While you want to dramatically reduce the quantity of miles run in the last few weeks, don't sacrifice quality. Run shorter but don't slow your normal training pace. If you've included speedwork sessions in your training, continue them, except during the last week.
- Lastly, enjoy the rest and consume plenty of fluid and high-quality, low fat carbohydrates. However, be careful not to over-do it on the calories. Remember that you don't need as many because you won't be running as much.
Tylenol 8Hour will be available on Route 110 before the start and at all aid stations during the marathon. Visit Tylenol 8Hour's post race photo booth in the Finish Festival Tent.
Where to Find the MCM Brooks Store
Remember right around the corner from Packet Pick-up at the MCM Runners' Expo is the MCM Brooks Store. Then, on race day, make sure to visit the "Finish Line Store" located on Highway 110 along the final mile. Store hours: Sunday 7am - 3 pm. Tell Brooks your race number and you'll be entered to win $200 in Marine Corps Marathon merchandise!
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