The Rundown
ISSUE # 64
September 16, 2016
From the Top
By PRA President Jason Libbert

Fall Into Running
 
It's hard to believe summer is gone and the first day of fall is here (Sept. 22).  I read one report that stated August was the hottest month ever recorded in the history of recording such things!  Kids are now in school, college football is back, and temps are starting to subside (a little).  The fall in the Pensacola area is a great time to stretch those legs and hit the streets and trails.  Pensacola has some great running trails and paths - UWF, Leap Trail around the airport, downtown, Bayfront and around the Maritime Park, Blackwater, and Pensacola Beach.
 
Now is the time also to start training or increase your training for some great fall and winter races we have in the area.  The PRA's Pensacola Seafood Don McCloskey 5K (Sept. 24), the Santa Rosa Island Triathlon (Oct. 1), Bridge to Bridge 5k (Oct. 15),  the Great Pumpkin Race (Nov. 5), the Pensacola Marathon (Nov. 13), the Runway 5K (Dec. 3), the PRA Christmas Dash (Dec. 10 before the Christmas Parade), and of course the PRA's PBR - Pensacola Beach Run Half, 10k and 5K on January 14.  These are just a few of the many fall events throughout the area.
 
I hope you select a few or all of these to run.  The temps are falling which will make for some very pleasurable runs.  Have fun, run safe, and we'll see you at the finish line!

Registration Now Open For the Following PRA Events:
 
Recent Results from PRA and PRA Partner Events

Argonaut 5K Recap
By Race Director Caleb Carmichael


This year's Argonaut 5k is over and I would like to recap this year and take a moment to thank everyo ne for their work to make this race such a great success.

There wer e 345 registered participants and of those, 249 competed in the 5K run and 40 competed in the 5K walk.  That's a grand total of 289 total finishers, which is almost double last years total of 158 finishers!

I was  completely blown away by the turnout at this year's race and the profits raised at this year's event will go a long way in helping the UWF cross 
country teams achieve their goals for the season. For that I would like to thank all of you who braved the hills on campus and flew across the track in our Olympic style finish to make this year's race one to remember!!

Here are the overall winners this year:  Female Student: Kayla Dee Hamel, 26:50;  Male Student: Christian Hiebel, 21:33;  Female Faculty/Staff: Alicia Waymack, 24:30;  Male Faculty/Staff: Ali Penton, 23:08;  Female Overall: Maya Espinosa, 20:56;  Male Overall: Hunter Stewart, 17:06;  Female Masters: Karen Trittschuh, 21:32;  Male Masters: Bruce Barillas, 21:28;  Female Grand Masters: Mona Schortmann, 25:17;  Male Grand Masters: Ali Penton, 23:08;  Female Walkers: Catherine Royce, 37:25;  Male Walkers: Joseph Hill, 37:04

As for our sponsor's and awesome volunteers, I would like use this portal to convey my thanks to you. Chick-fil-A on Nine Mile Rd, thanks for the nuggets and bringing the cow out to the event. Running Wild and The Fishing Hole, thank you for the overall awards. Thank you to the good folks at Goat Lips Chew and Brew, if you did not get a chance to attend the post-race party, make sure you visit for a meal or an ice cold adult beverage. And last but certainly least, former cross country teammate of mine, Dr. Stephen Craig Henry and the awesome staff at Henry Chiropractic. Craig helped me behind the scenes a lot and was instrumental in this year's shirt design and for arranging a contact with Chick-fil-A on Nine Mile Rd.

As for our volunteers which I could not direct a race like this without, thanks. UWF Army ROTC supplied us with several volunteers and manned the water stop along the course. Sherry Reddy, Steve and Heidi Lipe, and the rest of the membership and board of the PRA for all the help at packet pickup and race day. Our DJ for the event was Joey Giello, and he volunteered his time and did a fantastic job out there.
We are already looking towards next year and we will plan to order more of those cool race shirts next year, this time they will be royal blue. That's a wrap for the Argonaut 5k this year.

GO ARGOS!!!!



How they Train
 With Aaron Runyon

  
Age 35

Did you compete in high school or collegiate cross country or track? Yes, I ran cross country and track at Robertsdale High School then ran cross country at the University of West Alabama.
 
How many years have you been running? Roughly 20 years. I started running in 6th grade and continued through college. I took a 4 year break due to burnout but started back in 2007 and have kept at it ever since.
 
Lifetime personal records:  5k: 16:52;  10k: 35:52;  Half Marathon: 1:21:14;  Marathon: 2:46:09
 
Running Achievements for which you are Most Proud:  I am most proud of my marathon PR. I was 4th place in 2015 in Montgomery. The 3 people who beat me were all invited runners who came to win money so I guess you could say I was 1st non-elite.
 
What running events do you train for or what are your training goals? In my younger days I hated the long stuff, but now I am a pure marathoner. I usually try to do 2 marathons a year. My current goal is to go sub 2:45 but I haven't picked a race yet.
 
How Many Miles Do you typically run when not injured and consistently running? My training varies depending on what I have coming up. If I am marathon training I try to hit 75-85 miles per week. The rest of the year I generally stay around 65.
 
What does your typical week of running look like?
  • Monday:  6-8 miles easy
  • Tuesday:   Long intervals (8-10 miles)
  • Wednesday:   10-12 miles
  • Thursday:  Tempo (8-10 miles)
  • Friday:   6-8 miles ready
  • Saturday:  16-22 miles
  • Sunday:  6-8 miles easy
When I'm marathon training, I'll do a few days with a short easy 2nd run if I have time to fit it in.
 
How does your training vary over the course of a year? Yes, my training is usually geared towards a goal race. I also usually take a little bit of downtime in the late summer. Last week I ran 20 miles total and I'm taking this week completely off.
 
Do you take recovery or down time? I used to hate taking time off because I hated to lose fitness, but as I've gotten older I've learned that you cannot go hard all year. The human body needs a break from time to time and I've come to enjoy my downtime.
 
What injuries have hampered your training over the past year?  Luckily, I've been injury free for the past several years aside from some little niggles here and there.
 
What type of running shoes do you prefer? I don't wear just one model of running shoes, but my favorites are lightweight cushioned shoes. Currently rotating between Brooks Pure Flow and Saucony Kinvara.
 
Do you stretch? I don't really stretch much, but I have started trying to use the trigger point foam roller for a few minutes, a couple times a week.
 
What are your favorite running routes? We have a nice long run route in Fairhope that starts and finishes at Warehouse Bakery and Donuts. The route winds through Fairhope and there is a beautiful section on a wooden boardwalk along Mobile Bay. Then it ends at Warehouse and we usually have a big group breakfast.
 
What running resources do you like that would benefit someone else? I have probably gotten the most benefit from reading Jack Daniels Running Formula. It is packed full of useful information. I also follow Mark Hadley's blog. www.maximumperformancerunning.blogspot.com
 
What advice do you have for beginning or experienced runners to help them with their training? 1)  Consistency is the key. You don't get faster overnight. Stick with your plan and dont get down about one bad workout; 2)  Slow down on easy days. Post college, this was hard for me to learn, but stress without recovery will eventually lead to injury and/or burnout; and 3)  Don't be afraid to take a break. Listen to your body. It's better to miss a week now than a month later.



Recovery: What does the Science Say?
By Sean Martin of Tri Gulf Coast



One variable to endurance exercise that becomes increasingly important as we...ahem...mature (read: age) is recovery.  In fact, for triathletes, hitting the post-exercise reset button can easily be considered the 5th discipline (with performance nutrition dutifully serving as the 4 th ).  

Both exciting and frustrating, research and experience on exercise recovery is moving so fast that, tragically, a summary is often outdated the moment 

it gets put into print. Here is a synopsis of some of my personal conclusions after scouring the literature, current as of press time.  Ask again tomorrow and some answers may very well change.  

  

The best tactic to maximizing recovery may very well be the simplest: dietary consumption of macro and micronutrients at levels recommended by the FDA, to include potassium, magnesium, and zinc- key micronutrients that contribute to exercise performance.  Yes, it is true that vegetarians/vegans should take a daily Vitamin B12 supplement.  Additionally, although not well studied, my anecdotal experience (to include my own) is that these athletes may be somewhat higher risk for the development of stress fractures and should also consider calcium, vitamin D and iron supplementation (although even iron supplementation is somewhat controversial). 

 

We are starting to see research trials on routine products found in your grocery store when it comes to exercise effects.  Interestingly, there is some compelling (although still very low level) of evidence suggests that tart cherry juice and green tea may be beneficial.  Hopefully, we will soon have a verdict on other currently trending products such as beetroot juice and chia.

 

Caution is advised if you are considering over the counter supplements.  Beware that the entire supplement industry is not regulated by the FDA and products can be fraught with problems ranging from purity, label inaccuracy, and ingredient disclosure problems.  Moreover, exceeding recommended amounts is unnecessary and potentially harmful. 

 

On the antioxidant front, Vitamins C and E supplements are currently receiving a bit of attention, but studies on their independent and combined use have either shown mixed results, no effect, or detrimental effects (Yikes!).  One supplement that has a shade of promise in battling antioxidants is N-Acetyl-Cysteine.  When taken with the correct dose (600mg, 2x/day), you may experience a recovery benefit.  Before you run to your favorite online retailer, though, remember that large scale, long-term studies on safety/efficacy have not been completed, individual results may certainly vary, and higher dosing is definitely not better. 

 

The jury is in on sleep, folks.  It rocks. There are innumerable trials that have demonstrated improvements in a number of exercise parameters with adequate quantity AND quality of sleep.  If you are struggling to make performance gains, don't forget to check this box.  At a minimum, remember that sleep combats the immune suppression that is created with prolonged exercise.  With your top priority race on the calendar, you simply cannot afford to fall short on this part of the training plan.

 

To my knowledge, there are really only two current devices that have been studied in the medical literature, foam rollers and calf compression sleeves.  I personally have a strong testimony of the power of foam rolling.  Even some of my most skeptical athletes have returned admitting increased mobility and decreased stiffness and soreness when using foam rollers after exercise.  They have to work, right?  Unfortunately, though, the trial results have been mediocre- likely the result of the difficulty in designing a scientifically rigorous study to adequately study them.  Calf compression sleeves.......are they performance enhancers?  Recovery aids?  A method for an athlete to identify themselves in public?  Fashion statements?  These devices are purported to assist the venous system with flushing out toxins as well as the arterial system with limiting inflammation.  Some of my patients report benefit with sleeves when treating shin splints, implying potentially another mechanism of action.  A VERY small amount of medical research has been done on these devices.  It appears that calf sleeves do not provide benefit when worn during exercise.  You may, however, gain a small degree of enhanced recovery when worn after strenuous runs.  How long?  How intense?  Socks versus sleeves?  Which brand is best?  Those are all variables that have not been flushed out. (Excuse the pun). 

 

Although there is a pretty darn good chance that in the time it took to write this article more science has been published, the most consistently positive data proves that your mother was right.  The formula is simple: eat well, sleep well.   

 


Registration Now Open For the Following Events by PRA Partners:
October 1, 2016
  

November 13, 2016
 

February 4, 2016

 
July PRA Board of Directors Meeting Minutes
August 9, 2016; 5:30 PM
Pensacola Sports Board Room
                                                    
Meeting was called to order by Pres Jason Libbert at 5:33 pm. President Jason Libbert
welcomed everyone and roll call was taken.

Board Members in Attendance:  Jason Libbert, Austin Adkison, Claire Duren, Steve Lipe, Heidi Lipe, Mark Rask, Michele Williams, Craig Henry, Jared Brandenburg

Guests in Attendance: Caleb Carmichael, Patrick Wilks, Phil Lesch, Lori Moore

Previous Month's Minutes:  Minutes from the July 2016 Board of Directors Meeting were read and a motion to accept was made by Austin A. and seconded by Michele W. Motion passed.

President's Report:  Jason L. deferred to Phil Lesch, from Select Physical Therapy. He shared a short video about his company and they do gait analysis for runners. They are hoping to put on an event in October at Pensacola State College but nothing is finalized at this time. 

Vice President's Report: Austin A. said he was currently reviewing the PRA by-laws and will report at a later meeting.

Treasurers Report:  Jennifer was absent but Claire reported. She said that monies were still coming in for the Seafood Race and the Pensacola Beach Run is also open for registration. She said three past races have been closed out for 2016. These were Bear Lake, Bay To Breakfast, and Fiesta. Motion was made by Mark R. to accept the financial report and it was seconded by Michele W. Motion passed.

Events:
  • Argonaut 5K: Caleb C. said that everything is being finalized for the August 27, Argo 5k, that will be held on the UWF campus. Packet pickup will be the Thursday, prior, at the campus, and on Friday at Running Wild. Paul, the owner of Running Wild is donating gift certificates to the winners. The post race party will be at Goat Lips. On site food will be provided by Chic-Fil-A. The UWF cross country team will be assisting with the volunteer duties at the event.
  • Pensacola Seafood Don McCloskey 5k: Michele W. said all the water stops  were filled. There will be a pace car for the start. Theresa Hess will be coordinating volunteers. The medals have been ordered. The shirts are in the works and she was still looking for more sponsors.
Other:   The PRA is still looking for qualified persons to be in charge of organizing Volunteers, take charge of the equipment, and Race Directors.

Meeting was adjourned at 7:05 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!





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A PENSACOLA RUNNERS ASSOCIATION PUBLICATION