Course Breakdown
Lets face it, not every runner is going to be leading the marathon and half-marathon field through the streets of the city this Saturday. In fact, only one runner will be leading. Everyone else, whether you're in second or second from last will be following. The further back in the field you get the less likely you may think you should know the course ahead, because after all there'll be plenty of people to follow. Right?
Lets face it, not every runner is going to be leading the marathon and half-marathon field through the streets of the city this Saturday. In fact, only one runner will be leading. Everyone else, whether you're in second or second from last will be following. The further back in the field you get the less likely you may think you should know the course ahead, because after all there'll be plenty of people to follow. Right?
Not so much. Yes, the further back in the field the more people there will be to follow, but not knowing the course isn't the smartest choice. There are some key facts that every runner on Saturday should know about the course to ensure a well paced and enjoyable race: the course profile, the water stations, which water stations will have GU, and even where your favorite rock band, high school cheer team, or high school band will be standing.
Course Elevation Profile:
Don't let the rather obtrusive blue and green mountain like figures haunt you in your pre-race dreams. Yes they're hills, but they're not mountains. The scale can be a bit misleading, but it's important to take note of the undulation along the course.
Course Overview:
Miles 0 - 5
The first five miles of both distances is definitely gaining in elevation especially between mile 4 and mile 5. How does this play into your race day strategy? Start at a pace that is slower than your goal pace. This will not only ensure that you're going to be giving your body time to warm-up and adjust to the higher level of excitement, but also that you'll be saving your legs for the later hills on the course. A good point of reference: After Seward Park you can begin bringing your overall pace down closer to your goal race pace.
There are four water stations:
Water Station #1: Just passed Mile 1; Water and Cytomax only, no GU gel.
Water Station #2: Between Mile 2 and Mile 3; Water and Cytomax only, no GU gel.
Water Station #3: Just before Mile 4; Water and Cytomax only, no GU gel.
Water Station #4: Between Mile 5 and Mile 6; Water and Cytomax only, no GU gel.
Miles 6 - 9
The next few miles are relatively flat and a great place to settle into your pace. Use miles 6 to 9 to judge how your body is feeling. If you feel labored it may be a good idea to slow down just a bit. Burning up at this point in the race is not a good idea, both race distances have some hills to contend with following this section so make sure you're running comfortably at this point.
There are two water stations:
Water Station #5: Between Mile 7 and Mile 8; Water and Cytomax and GU Gel
Water Station #6: Just before Mile 9; Water and Cytomax only, no GU gel.
Miles 10 - 13.1 (Half-Marathon ONLY)
The races split at mile 9. Half-marathoners will go left and Marathoners will go right. For the half-marathon starting after Mile 9 to the middle of Mile 10 is the second series of hills. Take your time, concentrate on form, and think positive thoughts. After cresting the hill in the middle of Mile 10 you set up with a half mile of downhill and the course is flat through the finish line. Once you get to Mile 11 it's time to turn on the afterburners.
There is one water station:
Water Station #8: Mile 10; Water and Cytomax only, no GU gel.
Miles 10 - 13 (Marathon Only)
The races splits at Mile 9. Marathoners will go right and Half-marathoners will go left. Enjoy Lake Washington as you run an out-and-back on the Lake Washington Bridge. Definitely grab some water at the turn around because you'll have about two miles until the next water station. The course if undulating starting after Mile 9 to just before Mile 13. Settle into a groove and think positively.
There are two water stations:
Water Station #7: Just after Mile 10; Water and Cytomax only, no GU gel.
Water Station #8: Just after Mile 12; Water and Cytomax only, no GU gel.
Miles 14 - 17 (Marathon Only)
The section of the race is slightly uphill and meanders through the heart of the city, along Puget Sound and past the Seattle Space Needle. If you pushed the last couple of miles through the undulating terrain ease up just a bit and put some energy into the reserves for the upcoming hills between mile 17 and mile 20.
There are three water stations:
Water Station #9: Just after Mile 14; Water and Cytomax only, no GU gel.
Water Station #10: Between Mile 15 and Mile 16; Water and Cytomax only, no GU gel.
Water Station #11: Between Mile 16 and Mile 17; Water and Cytomax only, no GU gel.
Miles 18 - 20 (Marathon Only)
Just after Mile 17 the incline takes a turn upward and will be the steepest uphill section of the race. Settle down at the base of the hill and run at your pace not the person next to you. It'll be important to reach the top of the hills in this section in a comfortable state of fatigue that allows for a good recovery on the downhill section.
There are two water stations:
Water Station #12: Just after Mile 17; Water and Cytomax only, no GU gel.
Water Station #13: Between Mile 19 and Mile 20; Water and Cytomax only, no GU gel.
Miles 21 - 26.2 (Marathon Only)
After enjoying a relatively long downhill between Mile 19 and Mile 20 the course goes back to slightly downhill and most flat sections. At this point, most runners will be fatigued and feeling the previous miles, but take a deep breath, smile, enjoy the city because you only have 5.2 miles left.
There are four water stations:
Water Station #14: Between Mile 20 and Mile 21; Water and Cytomax and GU Gel
Water Station #15: Between Mile 21 and Mile 22; Water and Cytomax only, no GU gel.
Water Station #16: Between Mile 24 and Mile 25; Water and Cytomax only, no GU gel.
Water Station #17: Between Mile 25 and the Finish; Water and Cytomax only, no GU gel.
Useful Links:
2011 Course Band Lineup
2011 Seattle Rock-n-Roll Course Map
2011 Seattle Rock-n-Roll Elevation Chart
Don't let the rather obtrusive blue and green mountain like figures haunt you in your pre-race dreams. Yes they're hills, but they're not mountains. The scale can be a bit misleading, but it's important to take note of the undulation along the course.
Course Overview:
Miles 0 - 5
The first five miles of both distances is definitely gaining in elevation especially between mile 4 and mile 5. How does this play into your race day strategy? Start at a pace that is slower than your goal pace. This will not only ensure that you're going to be giving your body time to warm-up and adjust to the higher level of excitement, but also that you'll be saving your legs for the later hills on the course. A good point of reference: After Seward Park you can begin bringing your overall pace down closer to your goal race pace.
There are four water stations:
Water Station #1: Just passed Mile 1; Water and Cytomax only, no GU gel.
Water Station #2: Between Mile 2 and Mile 3; Water and Cytomax only, no GU gel.
Water Station #3: Just before Mile 4; Water and Cytomax only, no GU gel.
Water Station #4: Between Mile 5 and Mile 6; Water and Cytomax only, no GU gel.
Miles 6 - 9
The next few miles are relatively flat and a great place to settle into your pace. Use miles 6 to 9 to judge how your body is feeling. If you feel labored it may be a good idea to slow down just a bit. Burning up at this point in the race is not a good idea, both race distances have some hills to contend with following this section so make sure you're running comfortably at this point.
There are two water stations:
Water Station #5: Between Mile 7 and Mile 8; Water and Cytomax and GU Gel
Water Station #6: Just before Mile 9; Water and Cytomax only, no GU gel.
Miles 10 - 13.1 (Half-Marathon ONLY)
The races split at mile 9. Half-marathoners will go left and Marathoners will go right. For the half-marathon starting after Mile 9 to the middle of Mile 10 is the second series of hills. Take your time, concentrate on form, and think positive thoughts. After cresting the hill in the middle of Mile 10 you set up with a half mile of downhill and the course is flat through the finish line. Once you get to Mile 11 it's time to turn on the afterburners.
There is one water station:
Water Station #8: Mile 10; Water and Cytomax only, no GU gel.
Miles 10 - 13 (Marathon Only)
The races splits at Mile 9. Marathoners will go right and Half-marathoners will go left. Enjoy Lake Washington as you run an out-and-back on the Lake Washington Bridge. Definitely grab some water at the turn around because you'll have about two miles until the next water station. The course if undulating starting after Mile 9 to just before Mile 13. Settle into a groove and think positively.
There are two water stations:
Water Station #7: Just after Mile 10; Water and Cytomax only, no GU gel.
Water Station #8: Just after Mile 12; Water and Cytomax only, no GU gel.
Miles 14 - 17 (Marathon Only)
The section of the race is slightly uphill and meanders through the heart of the city, along Puget Sound and past the Seattle Space Needle. If you pushed the last couple of miles through the undulating terrain ease up just a bit and put some energy into the reserves for the upcoming hills between mile 17 and mile 20.
There are three water stations:
Water Station #9: Just after Mile 14; Water and Cytomax only, no GU gel.
Water Station #10: Between Mile 15 and Mile 16; Water and Cytomax only, no GU gel.
Water Station #11: Between Mile 16 and Mile 17; Water and Cytomax only, no GU gel.
Miles 18 - 20 (Marathon Only)
Just after Mile 17 the incline takes a turn upward and will be the steepest uphill section of the race. Settle down at the base of the hill and run at your pace not the person next to you. It'll be important to reach the top of the hills in this section in a comfortable state of fatigue that allows for a good recovery on the downhill section.
There are two water stations:
Water Station #12: Just after Mile 17; Water and Cytomax only, no GU gel.
Water Station #13: Between Mile 19 and Mile 20; Water and Cytomax only, no GU gel.
Miles 21 - 26.2 (Marathon Only)
After enjoying a relatively long downhill between Mile 19 and Mile 20 the course goes back to slightly downhill and most flat sections. At this point, most runners will be fatigued and feeling the previous miles, but take a deep breath, smile, enjoy the city because you only have 5.2 miles left.
There are four water stations:
Water Station #14: Between Mile 20 and Mile 21; Water and Cytomax and GU Gel
Water Station #15: Between Mile 21 and Mile 22; Water and Cytomax only, no GU gel.
Water Station #16: Between Mile 24 and Mile 25; Water and Cytomax only, no GU gel.
Water Station #17: Between Mile 25 and the Finish; Water and Cytomax only, no GU gel.
Useful Links:
2011 Course Band Lineup
2011 Seattle Rock-n-Roll Course Map
2011 Seattle Rock-n-Roll Elevation Chart
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