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Race Information

Shuttle

SHUTTLE BUS TRANSPORTATION OPTIONS

There is no cost to take a shuttle bus

    SHUTTLE BUS TO THE START LINE: if parking near Tacoma Art Museum in Downtown Tacoma (the finish Line), shuttle buses depart at 5:15 AM. The last bus from Tacoma Art Museum leaves at 6:30 AM.
    DO NOT WAIT UNTIL THE LAST BUS

 

 SHUTTLE BUS TO THE START LINE (post-race): if you have parked at the start a shuttle bus will be running from the finish (Tollefson Plaza) back to the start beginning at 10:00 AM. Bus will run every 45 minutes.


Gear check will be available at the start. Look for the school bus near the start line.

 

 

Warm Weather Precautions

WARM WEATHER PRECAUTIONS

          

Of all the adversities that runners and marathoners face, heat is the number one offender. This is because it can bring on two conditions that can negatively affect your performance… overheating and dehydration.

Overheating is the result of inadequate cooling; when the body cannot keep up with the demands of evaporation of water from your skin. When the body heats up internally, it starts to sweat and sends more blood to the skin where it is cooled by coming into contact with the relatively cooler skin. However, while running, your body's demand for oxygen to the muscles means less blood will flow to the skin and this is when overheating occurs. And thus begins the tug-of-war within your body, especially if you want to keep up a certain pace. Either the blood (and oxygen) goes to your muscles to keep up with the pace demands and you start to overheat because less blood is going to the skin for cooling - OR - the blood goes to the skin for cooling, but less blood goes to your working muscles meaning you'll be forced to slow down.

Dehydration is the process of losing fluid from the body, in this case through sweat. As you sweat you lose water and electrolytes. That's why drinking a sports drink containing electrolytes, as well as water, is so important. Because running in the heat exacerbates both overheating and dehydration, it is important to take precautions when running in the heat.

 
 

PRECAUTIONS FOR RUNNING IN THE HEAT

1) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.

2) Remember that thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated heart rate during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.

3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.

4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost. *Important note here... do not use this as a method of weight loss!

5) Apply a sunscreen of at least SPF #15. Make sure that it is a non-drip formula that won't drip into your eyes.

6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.

7) Wear light-colored micro-fiber clothing.

8) Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you'll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.

9) Eat salty foods and drinks such as pretzels and tomato juice.

10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.

SIGNS OF HEAT-RELATED ILLNESS

1) HEAT CRAMPS

Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.

Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.

Treatment: Drink water and sports drink, slow down, massage affected area.

2) HEAT EXHAUSTION

Causes: Intense exercise in a hot, humid condition and loss of electrolytes.

Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.

Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.

3) HEAT STROKE This is a medical emergency!

Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.

Conditions: High body temperature (106 or higher), lack of sweating characterized by dry, red skin, altered consciousness.

Treatment: Call EMS! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).



Confirmations

Click >>HERE to view the registrations we have received so far.

TCMA Elite Athlete Policy

Tacoma City Marathon Association takes pride in offering quality events, USATF certified courses, and in some cases prize money for the region’s top runners. We know that most elite athletes have day jobs, train hard and would like to be recognized for their efforts. Instead of giving out free entries to elite runners, we have found that those who pay an entry fee are more likely to show up and race. We will provide a discounted rate to those deemed elite at TCMA’s discretion. Please send your resume to This email address is being protected from spambots. You need JavaScript enabled to view it.%20">This email address is being protected from spambots. You need JavaScript enabled to view it. .

As an alternative you can check with your running club for complimentary entries or discounts into TCMA events. Another option is to earn a free entry or a discounted entry. These events cannot happen without volunteers. Our volunteer incentive program is one way to give back to the running events and earn a $30.00 discount entry for a future TCMA event.

EVENT

DATE

MORE INFO

Light the Bridge 5k
February 14, 2013
St. Paddy's Day 5K-10k-Half-Marathon
March 16, 2013
*Y Run for Kids
April 13, 2013
Ruston Way 5k
April 20, 2013
Tacoma City Marathon, Half Marathon, and 5K
May 5, 2013
*JDRF Walk
May 11, 2013
White River 5K
June 15, 2013
*Undy 5000
June 29, 2013
Independence Day 5k
July 4, 2013
Tacoma Narrows Half
August 3, 2013
*Free to Breathe 5K
September 7, 2013
You Go Girl! Half Marathon & 10K
September 15, 2013
Oktoberfest - Stein Dash 5K - Monroe
September 22, 2013
Oktoberfest - Stein Dash 5K - Puyallup
October 6, 2013
Defiance 50K, 25K, 15K
October 12, 2013
Tacoma City Turkey Trot 5K
Thanksgiving Day
Santa Runs 5K, 10k
December 15, 2012

Here's so much beauty and so many things to do in Tacoma!

    Tacoma Narrows Bridge
    Point Defiance Park and Zoo
    Museum of Glass
    Tacoma YMCA
    Tacoma Art Museum
    The Ram Tacoma
    Ride the Light Rail FREE

    

Find out about upcoming events at traveltacoma.com

 
    


Tacoma Narrows Half 2015 Video

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