The Rundown
ISSUE #67
December 21, 2016
From the Top
By PRA President Jason Libbert

Merry Christmas
 
Hello Runners!  We hope your holiday season is full of joy, family, friends and exercise!  Today (Dec. 21) is the first day of Winter.  We are blessed to live in Pensacola where we can run and get out and be active year-round.  This is also the busiest time for half and full marathons.  We hope you've had a great race season so far and wish you the best of luck in your future races.
 
If you haven't already signed up for the Pensacola Beach Run Half Marathon & 10K/5K, we hope you'll will soon.  It's a great race, flat, fast course (if the wind is behind you-HA!), and has a unique option on race day.  For those of you undecided about running the 10k or 5K, you can make the decision on the course!  Crazy, I know.  All three courses will start and stop in front of The Dock on Pensacola Beach and feature out and back routes.
 
We hope you Santa bring you that new Garmin, or pair of running shoes, or an entry to your next race.  Until next time, have fun, run safe, and be active.  

See you at the start line.


Registr ation is Now Open For the Following PRA Events:

 
Recent Results from PRA and PRA Partner Events

Pensacola Beach Run Half Marathon & 10K/5K Call for Volunteers



We are still looking for a few folks to help out with the 2017 Pensacola Beach Run Half Marathon & 10K/5K, which will occur on Saturday, January 14, 2017 at 7:30 AM.

If you'd like to contribute, please contact us at PensacolaRunnersAssociation@ gmail.com.


PRA Winter Social
By Membership Coordinator Heidi Lipe

We at the Pensacola Runners Association would lik e to take this opportunity to  invite you to our first ever Winter Social to be held on Thursday, January 19th from 6-8pm at Apple Annie's in historic Seville Quarter.  We will provide appetizers, beer and soft drinks. The event is open to all current members of PRA and is a great opportunity to meet fellow runners and walkers in our community.  Not sure if you're a current PRA member?  If you have not joined or renewed your membership since July please go to our website , click the "Join" tab to sign-up. 

PRA membership remains a fantastic value; an individual membership is $15.00 and a family membership is $20.00.  By partnering with imATHLETE we now have a rolling membership which means that you will remain a current member for one full year from the date that you sign-up.   As a PRA member you will receive discounts on PRA race entry fees, a free membership race, free access to a members only interval workouts overseen by a professional coach, our monthly newsletter: The Rundown, an annual membership thank you event, eligibility for the Lou Gregory, Jim Harrington and Volunteer of the Year awards, and the opportunity to promote running and walking along the Northern Gulf Coast! 

See everyone on January 19th!



2016 Christmas Dash 1 Mile Recap
By Race Director Shannon Kohler



The Annual PRA Christmas Parade Dash was held on December 10th. The race started promptly at 5:00 pm in beautiful downtown Pensacola.  The one-mile dash is in conjunction with the Cox Christmas Parade and follows the parade course. This year's weather had a brisk chill in the air and was perfect running weather.  The first 300 participants received some festive Christmas gloves, which came in handy with the weather. 
 
The number of participants that ran the race this year was about 330 runners, a big increase from last year. We also had a great turn out from some of our local schools, particularly Oak Crest Elementary School! Thank you so much to John Herber and the many teachers that came to run with these students.  It is so wonderful to see our young children enjoying getting out and exercising. The biggest reward for the young participants was the foot long candy cane waiting for them at the finish line. 
 
The overall winners this year ran some speedy times. Our overall male was Micah Kemp from University Of West Florida who took home the victory with a 4:40 mile.  The overall female was 4th grader Elyse Carmichael from Cordova Park Elementary School who ran a 6:30 mile. Both winners received a nice Santa trophy to take home for their collection. Again, congrats to both of the winners and all the runners who participated in this year's PRA Christmas Parade Dash.
 
Also, I would like to give a shout out to the volunteers who made this race successful. Thank you so much to Jim & Sherry Readdy, Heidi Lipe, Michele Williams, Jennifer Taft and family, Running Wild for letting us host our packet pick-up, Suzi Lyons, Linda Thomas, Alex Ellis, Claire from PRA, Karla MacGregor, Jody Acosta, Lori Moore and Michael LeClair. Again, it takes people like these folks to continue the success with our running events.  

Hope everyone has a merry Christmas and see you next year!



How they Train
With Steve Harris

  

Age 36

Did you compete in high school or collegiate cross country or track?   Since my parents elected to home educate me I never had the opportunity to run on a school team. But, I developed a love for road racing at an early age. My Dad would take me with him to the races if I trained. So, even though I wasn't on a school team I was training at a young age. 

How many years have you been running?  I've been running since 1992, so it'll be 25 years in 2017! During my 20s I was off an on with my training and squandered some of my potential. In 2008 I finally began a resurgence in dedication to see what my potential could be. Now I'm in the midst of what I hope will be a long career of overachieving!

Lifetime personal records:  5K: 17:38 - Run for Their Lives, April 2012; 10K: 36:46 - Azalea Trail Run, March 2014; 15K: 56:06 - Double Bridge Run, Feb 2011; Half: 1:20:45 - Timberlake Half Marathon, Nov 2011; Marathon: 2:59:23 - Mercedes Marathon, Feb 2014

Running Achievements for which you are Most Proud: Now that is a fun question! Winning my first race was a thrill. Qualifying for Boston was such a tough accomplishment, it was both a relief and a huge milestone. Running Boston was very special. This past year I was part of an amazing relay team that started last and finished first at the Ragnar TN. That was fun and shared with some really great people! In 2012 I wont the Kaiser Coastal Half Marathon in Gulf Shores. It turned out to be the Alabama State Championship that year. I really like reminding my Alabama crowdof friends that I was state champ for the half in 2012. Finally, I've run six consecutive Double Bridge Runs under 59:59. Nobody else has done that in the past six years. 

What events do you train for and what are your training goals? I like to run as many races as I can throughout the year, so I'm always training for something. Here are some of my favorites I've run for many consecutive years now; Double Bridge Run, Bayou Hills, Azalea Trail, Fiesta 10k, Sunset Stampede, Gulf Coast Half marathon series, Wicked Triple Fun Weekend, Timberlake Half, and Pensacola Half. Just to name a few. 

How many miles to you typically run when not injured and consistently running?   About 40 miles a week. That's the trick isn't it, don't get injured. =) 

What does your typical week of running look like?
  • Monday: 5 easy
  • Tuesday: 6 intervals or bridge repeats
  • Wednesday: 6-7 easy
  • Thursday: 6-8 long intervals
  • Friday: 4 easy or rest
  • Saturday: 6-8 race or long run
  • Sunday: 8-10 recovery or long run
How does your training vary over the course of a year?   In the summer I focus on shorter speed workouts. I still try to maintain consistency in training, but just dial back some of the miles. I'll use two-a-days also to get in miles during cooler times. In peak season I'll actually take more days of rest since I'm typically running more miles at a harder intensity. 

Do you take recovery or down time?   Yes. Recovery can be a very slow run, and I mean slow, or a day of rest. I let my body tell me when I need to rest. My wonderful wife knows me well, and will encourage me to take a day off when she senses I need it to keep me honest. 

What injuries have hampered your training over the past year?   I've been blessed to be healthy this year. I take great care in ensuring I get good recovery and don't push the envelope in my training just because my "schedule" calls for a tempo or intervals. I adjust my training constantly to stay healthy. Also, I seek regular therapy from a chiropractor along with my own regimen of foam rolling and trigger point. 

What type of running shoes do you prefer?   Newton Distance. I'm a huge Newton believer. They work for me. I rotate 3 active pairs and track the mileage to avoid overuse. 

Do you stretch?  Gently before a run just to loosen up. Then throughout the day after my run or race. I try to stretch again gently before bed.

What are your favorite running routes?  From East Hill to downtown. Over the beach bridge and back. Gulf Breeze around shoreline/fairpoint.

What running resources do you like that would benefit someone else?  Tracking resources like Garmin, Athlinks, and Strava are essential. Seeing your data in as many ways as possible keeps you going. You are able to see the big picture and that is really motivating during the tough times. Strava helps me connect with my running friends I may not see every week, so I love Strava.

What advice do you have for beginning or experienced runners to help them with their training?  Talk to other runners. Finding wisdom in the advice and comradery of other runners has helped me immensely.  


25th Annual Florida Seni or Games
By PRA Secretary Steve Lipe

   
The 25th annual Florida Senior Games were held in Clearwater, Florida on the weekend of December 10th and 11th and encompassed a wide
 variety of sporting events for those over 50 to test their physical abilities.  Events were held in a variety of venues in the Cle arwater area.  Track and Field events were primarily held at Clearwater High School. 

On Saturday, December 10th I competed inthe 5K Race  Walk at John Chestnut Sr. Park in Palm Harbor.  There were competitors from Florida, othe r stat es and teams from Trinidad & Tobago and Barbados.  At the outset the pace was a fast one and I felt honored to receive the silver medal in my age group.  The next morning I was off to Clearwater High School to compete in the 1500m Race Walking  event.  Again the pace was a fast one and I was able to win a bronze medal for my age group.


Both Race Walking events were judged by professionals  stationed throughout the courses who were well versed in official race walking technique.  Pre-race the judges em phasized that they look to make sure that each compe tit or has one foot in constant contact with the ground and when the leg comes forward, the knee is locked and remains so until it passes back under the hip o f the race walker.  Each race walker is allowed 3 warnings or yellow paddles.  A 4th warning results in disqualification of the race  walker. Not having had formal training in race walking it felt good to hear from a judge as I passed by that I had good technique. 

What's on the horizon?  Everyone who medals in an event is quali fied to complete at the National Senior Games which will be held in Birmingham, Alabama June 2-15, 2017.        



From a Thankful Runner
By Miles McDaniel of Tri Gulf Coast

I ran four miles today and I am thankful. Running has been a struggle for me lately more than  usua l . Yes, I am glad that the joints and the tendons and fascia are cooperating, but I am thankful mostly for all the encouragement I get from other runners. I realize the re are several of us out there with obstacles to overcome and we need and appreciate those "Attaboys/ Attagirls!"

I am thankful for the guy who blew by me at a 6:05 pace and told me I had this , even though it did not seem that I did. I am thankful for the lady who was running toward me  obviously deep in thought , but smiled and gave me a thumbs up.  I am even encouraged by the group of marines who said "way to go SIR," as well as the lady in the car who waved me across the crosswalk taking that 7 second rest away from me.     
So If you are fast or slow, walking or driving, your encouragement is needed and greatly  appreciated by those who struggle.

Atta boy! Keep it up. Thanks and Happy New Year!


Registration Now Open For the Following Events by PRA Partners:


February 4, 2016


April 1-2, 2017

 
November PRA Board of Directors Meeting Minutes
November 1, 2016; 5:30 PM
Pensacola Sports Board Room
                                                    
Meeting was called to order by President Jason Libbert at 5:35 pm. President Jason Libbert  welcomed everyone and roll call was taken.

Board Members in Attendance:  Jason Libbert, Austin Adkison, Steve Lipe, Heidi Lipe, Mark Rask, Michele Williams, Brian Carter, Ashley Carter, Craig Henry

Guests in Attendance: Caleb Carmichael

Previous Month's Minutes:  Minutes from the October 2016 Board of Directors Meeting were read and a motion to accept was made by Craig H. and seconded by Mark R. Motion passed.

President's Report:  Jason L. said that one nomination has been received for Volunteer of the Year. This will be presented at the January social. It was brought up that an awards banquet be held to present all of the awards for the year, Lou Gregory, Jim Harrington, and Volunteer of the Year. Physical Therapy night was to be held on November 2, 2016 at UWF, beginning at 6:00 PM. Ashley C. is heading up the Grant program and she presented a draft of an application. Other details will be worked out at a later date.

Vice President's Report: Austin A. said he will be working at our water station for the Pensacola Marathon. He also gave Jason L. a copy of the by-laws he has been reviewing and this will be discussed at the December meeting.

Treasurers Report:  Neither Jennifer T. or Claire D. were present so Jason L. reported. He said the Seafood income statement for 2016 is closed out. All other financials are in order and up to date. A motion was made by Austin A. and seconded by Mark R. to accept the financial report. Motion passed. 

Membership: Heidi L. reported that there has been a 5% growth in new members since October of 2016. There are currently 403 paid members as of November 1, 2016. She advised that the Winter Social would be held on January 19, 2017 from 6:00 until 8:00 PM. She also suggested that the PRA have a booth at the Double Bridge Run Expo in order to market to potential members. 

Events:
  • Christmas Dash 1 Mile:Shannon K. was contacted by phone and she said there were currently 40 people registered. There will be gloves given out to all registered, along with candy canes and trophys to the winners. She said she is hoping for 300 participants. Also she will be needing volunteers. The date is December 10, 2016 at 5:00 PM. Packet pickup will be at Running Wild from 4:00 PM until 6:00 PM the day before the event. 
  • Pensacola Beach Run Half Marathon & 10K/5K: Registration is open and Eric Miller and Lorenzo Aguilar will be directing this event. 

Other:  
  • Rundown: Anyone wanting to contribute to The Rundown should have their stories in to Jason L. or Eric Miller as soon as possible. 
  • Apparel: Mark R. said he hoped to have 
Meeting was adjourned at 6:37 PM.




All current PRA members are invited to the University of West Florida Track at 5:30 PM each Monday evening for a FREE interval workout overseen by UWF Cross Country Coach Caleb Carmichael! To learn more, join our Facebook Group .


Call for Volunteers

The PRA is an all-volunteer, 501(c)(3) nonprofit organization with the mission to promote, support and develop running, walking and racing along Florida's North
ern Gulf Coast. We want the dollars spent by the running community spent on the running community, to enhance the experience of being a runner or walker in Northwest Florida.

The events and programs we produce would not be possible without the support of the Pensacola area's active and involved community of runners and w alkers. That said, we are always looking for new blood to get involved and help take us to the next level. 

We currently have open positions on our Volunteer Coordination Committee and our  Equipment/Course Coordination Committee . Both of these 
extremely important roles provide excellent and fulfilling opportunities to meet some great folks and to get involved in the local fitness community. 
If you'd like more information about either of these positions or other ways to get involved please send your your inquiry and contact information to the PRA at PensacolaRunnersAssociation@gmail.com. To be added to our general volunteer database, please submit your information here.


    
Membership

The Pensacola Runners Association brings together runners, walkers and fitness enthusiasts to promote, support and develop running and racing along the Northern Gulf Coast. Our objective is to provide information, education, training, social and sporting events for competitive and noncompetitive runners and walkers of all ages, races, genders and abilities.

Benefits:
  • Discounted entry rates on the full calendar of PRA Races/Events, including FREE entry to our Membership Run
  • The chance to eat, drink and socialize with fellow runners at our free, members only social events
  • Access to our action packed monthly newsletter: "the Rundown"
  • Eligibility for the Lou Gregory, Jim Harrington and Volunteer of the Year Awards
  • Access to free, members only weekly interval workouts overseen by a professional Coach
  • The chance to do your part to promote, support and develop running and racing along the Northern Gulf Coast
 

Thanks to our Organizational Sponsors!





 
PensacolaRunnersAssociation@gmail.com 

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A PENSACOLA RUNNERS ASSOCIATION PUBLICATION