The Rundown
August 25, 2017
In this Issue:
From the Top - Argonaut 5K Call for Volunteers - Pensacola Seafood Festival Don McCloskey 5K Call for Volunteers - PRA Singlets - Rules of Race Walking - Walk Like MADD Shoe Collection - Hydration - July PRA Board of Directors Meeting Minutes 
September PRA Board of Directors Meeting: 
5:30 PM, September 12, 2017, Pensacola Sports Conference Room

From the Top
By PRA President Gabriela Gasque

Accountability. Some of you might be asking yourselves, "how much can this improve your training?"

I like to run by myself, it gives me time to go over my thoughts, organize my day, think about ways to resolve issues with my kids, and even plan my grocery shopping, no kidding. But as good as this solo time sounds it is not always the best way to train since I often slow down, shorten my runs, and sometimes not even make it to the door. After all, nobody is expecting me and I just need to cook, do some laundry, feed the dog, and oops; suddenly it is too late!

I know that having company has its price since I have to drive a few miles and meet with other runners, but guess what? Those other runners are counting on me to be there, they are expecting me to run a certain distance and I expect to be able to keep up with them, and most important they expect me to show up.

It is dark most probably, and you don't want anybody to be waiti ng f or you at 5:45, so even though you are tired, sleepy or it might rain, you feel the need to be there for this other person or persons that trust you.

This is what accountability is all about. Then you start talking with this fellow runner or runners and you forget how tired you were. Now you are all trying to keep up with each other and it is fun !  A few minutes later you are done with your workout, you look at your watch and it was a great run. Your day just started in an awesome way.

If you are not feeling that motivated lately or you need a push try to get involved in a running club, our city has dozens of options either early in the morni ng or after  wor k, on  Saturday or Sunday. All you need is a pair of good shoes and the will to start something different.

If any of you reads this and wonders what are your options to run in a group just contact or check out our list of running groups here,  and we will help you find a group that fits your schedule!


Gabriela Gasque
PRA President

Registr ation is Now Open For the Following PRA Events:

September 2, 2017

September 30, 2017

January 13, 2018

Recent Results from PRA and PRA Partner Events

2017 Argonaut 5K Call for Volunteers


We are still looking for a few folks to help out with the 2017 Argonaut 5K , which will occur on Saturday, September 2, 2017 at 7:30 AM.

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

2017 Pensacola Seafood Don McCloskey 5K Call for Volunteers


We are still looking for a few folks to help out with the 2017 Pensacola Seafood Don McCloskey 5K , which will occur on Saturday, September 30, 2017 at 7:30 AM.

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

PRA Singlets

PRA singlets are available from Monday, August 14 through Monday, August 28. Both men's and women's cuts are available.

Support the PRA and show off your colors at your next race by clicking the link below and securing yours today!

Rules of Racewalking
By PRA Vice President Steve Lipe

"Race Walking is a progression of steps so taken that the walker makes contact with the ground, so that no visible (to the human eye) loss of contact occurs.
The advancing leg shall be straightened(not bent at the knee)from the moment of first contact with the ground until the vertical upright position."

Not as complicated as it sounds, just think of "heel and toe walking."  Land on your heel and turn up the toe; you will find your leading leg is straight.
The two core race walking rules:
  1. The Contact Rule: Each walker must have at least one foot in contact with the ground at all times. The back toe cannot leave the ground until the heel of the front foot has touched.
  2. The Knee Rule: The leading leg must be straight at the knee when the foot touches the ground and remain straight until the leg is vertical. Or, the supporting leg must straighten from the point of contact with the ground and remain straightened until the body passes directly over it.
The rules are simple and straight forward. Racewalkers train to compete just like runners. Just because you can walk fast doesn't mean you are a racewalker. If you register for a race and you check the walk box, then you MUST WALK. If you think you might walk and jog a little, that's perfectly fine, but please sign up as a runner.
Walking of any kind is fun and great exercise, whether you do it for competition or for fun.  

Walk Like MADD Shoe Collection
By PRA Membership Coordinator Heidi Lipe

Mothers Against Drunk Driving will host their annual Walk Like MADD event on Saturday, September 16th in Seville Square Park, Pensacola.  This is a 5K family and pet friendly walk with all race proceeds going to fund local victim services and prevention/education programs.  On race day MADD will be collecting used sneakers at the park gazebo.  The local organization will receive $1.00 for every pair of shoes donated.  If you're interested please go to and sign up.  

By Danika Turner of Tri Gulf Coast

I am so excited to discuss one of my favorite subjects, HYDRATION.  As athletes, it is crucial that our electrolytes stay balanced and our bodies stay hydrated.  This led me to doing a little research on what the options were and how we could tackle this challenge.  With so many products on the shelves like Gatorade, hydration capsules and coconut  water, which ones were really the best for our bodies. 

I am no expert, but the information I have obtained and my desire to stay healthy has led me to feeling and performing better on all of my athletic adventures.  When we sweat, our bodies lose salt from our pores.  It crusts on our skin and is gritty to the touch.  For all the salt we lose it must be replaced in order to keep a harmonious balance.  This led me to discovering the beauty and benefits of sea salt.  There is a major difference between processed table salt and real unrefined sea salt.  Processed salt has been stripped of all of the trace minerals that are so helpful to our systems.  High quality sea salts typically contain 60 trace minerals but in the case of Pink Himalayan sea salts the number is 84.  Either way this is a wonderful source of minerals.  The lack of nutrition in our soil makes it virtually impossible to obtain them in our food.  Sea salt also contains magnesium, calcium and potassium.  Electrolytes assist in regulating your heartbeat allowing your muscles to contract so you can move. 

As I continued to look further into how I could use this information about sea salt to keep me safe while I exercise, there were actually articles written on how to apply these findings.  It turns out that overheating is an electrolyte imbalance.  The body needs the salt to be hydrated and stay cool.  I struggled with heat stroke as a child and to this day my body will overheat in a matter of minutes without the proper nutrition.  I ordered empty gelatin capsules from Amazon and started to make my own electrolyte caps by filling them with high quality sea salts.  The suggestion was, if you are planning a long run in the morning take one capsule before bed and one before you leave the house.  For a marathon distance I keep a few more in my fuel pack to pop while I am running as well.  Instantly my body temperature changed drastically.  The heat is still hot, but to be cooking on the inside is a completely different story.  So essentially, the capsules keep you cool, hydrated and assist in bringing enough fluid for the muscles to prevent cramping.

Be safe and listen to your beautiful body.  It is the only one we have and because athletics brings us so much joy we need to abide by the rules of nutrition.  It is my hope that someone out there will benefit from learning to properly hydrate!  Thank you so much for your time J

Registration Now Open For the Following Events by PRA Partners:

October 7, 2017

November 12, 2017

February 3, 2018

September 16, 2017
July PRA Board of Directors Meeting Minutes
July 11, 2017; 5:30 PM
Pensacola Sports Board Room
Board Members Present: Gabrielle Gasque, Steve Lipe, Jennifer Taft, Heidi Lipe, Lori Moore,  Michele Tierney, Craig Henry, Jason Libbert, and Amanda Longoria.
Absent: Lorenzo Aguilar, Jared Brandenburg, Mark Rask, Ashley Carter, Brian Carter, Tim Wenger and Karen Longoria.
Guests: Caleb Carmichael, Randy Maygarden, Eric Miller, Shannon Kohler, Selena Hall and Mary Jo Loucks.
Welcome:  The July meeting was called to order at 5:30pm by the president, Gabrielle Gasque. 
Minutes (Heidi):  The minutes were previously emailed to board members for review.  Additional copies were available at the meeting.  A motion to approve the minutes was made by Lori, seconded by Craig.  The minutes were unanimously approved as submitted.
President's Report (Gaby):  Gaby was approached by the Blue Wahoo's staff regarding a PRA Appreciation Night at one of their ballgames.  Steve will meet with the Blue Wahoo's staff to determine a possible date. 
  • Community Outreach: We have been asked to assist on Sunday, July 16th at a training session for Tri Gulf Coast on Pensacola Beach.  Gaby and Michele will bring our tent and represent PRA.
  • Community Outreach: There was discussion on continuing our once a month partnering with other running clubs in the Gulf Coast area to participate and promote PRA with them at one of their weekly runs.  Craig will contact the World of Beer Running Club to set a date for a shared evening run downtown.  Michele will contact Pea Ridge Running Club to set a date with them. 
  • Caleb will promote the Argonaut 5K race at the Bushwacker 5K on August 5th.
Vice President's Report (Steve):  Steve stated that the change to a rolling membership has been made to the Bylaws.
Financial Report (Jennifer):
  • The Fiesta Race has not closed out as of this time as we are awaiting receipt of outstanding income.  It was noted that indications are that the race was profitable.
  • PRA generated $2500.00 in income for the past month of which $1100.00 was from membership renewals.  There was a total of $1800.00 in expenditures.
  • A motion was made by Jason to approve the financial report at offered, seconded by Steve.  Motion passed unanimously.
Membership (Heidi): 
  • There are currently 914 members, up from 913 in June.  We are now seeing memberships due for renewal in imATHLETE.  Expiring members will receive an email notification from imATHLETE to renew online.  For those who have not renewed, Heidi has sent them a reminder email. 
  • The Membership Appreciation Social was held on Thursday, June 15th at Seville Quarter. In addition to the beer and food provided members were given swag for attending.  Several chose to renew their memberships at that time.  There were also PRA logo ball caps and new shirts available for purchase.     
  • Race registration for the Argonaut 5K, Don McCloskey Seafood Fest 5K and the Pensacola Beach Half Marathon/10K/5K are open.
  • We have been asked by MADD to promote their upcoming event on Saturday, September 16, 2017 in Seville Square.  At this event they will be collecting pairs of old tennis shoes at the park gazebo.  MADD will receive $1.00 for every pair of shoes donated.  This is a family, pet friendly walk.  In exchange, MADD has agreed to promote the Argonaut 5K and the Don McCloskey Seafood Fest 5K on their website. 
Event Reports:
  • Pensacola Beach Half/10K/5K Run (Eric): Ads are running on Facebook for the event.  Eric noted that our Facebook page has 4370 likes and that The Rundown is emailed to 5653 addresses. Permits have been submitted.  Vendors are being finalized as our heads of committees.  Packet pick-up will be at Running Wild on Thursday and at the Holiday Inn Resort on Friday.  Eric presented a proposed budget for the race.  A motion was made by Jason to approve the race budget and seconded by Lori.  The race budget was passed unanimously. 
  • Don McCloskey Seafood 5K (Michele): Michele introduced Randy Maygarden as her co-chair for the event.  Michele submitted the race budget for review and approval.  There was discussion regarding increased costs projections for this race from previous years.  New for 2017, all participants will receive a finisher medal after completing the race.  A suggestion was made to highlight that all participants will receive a finisher medal on our website and in Facebook posts.  Gaby will ask Eric to add this information to our sites.  A motion was made by Lori to accept the budget as offered and seconded by Jason.  The race budget passed unanimously. 
  • Argonaut 5K (Caleb): The race budget is in the process of being completed and will be presented at the August board meeting.  Goat Lips has again agreed to be a race sponsor and will be the site of the after race party.  They will offer food and beverage specials to race participants.  Caleb is working to target increased employee and faculty participation in the race. 
  • Christmas Dash (Shannon): Planning for the race is well underway.  Shannon will be talking with possible sponsors for the race.  A volunteer is needed to target schools and area youth run clubs to increase race participation.
Singlets (Caleb):  Caleb has talked with Sugoi Company regarding PRA singlets.  Once the art work has been provided and approved there is a 6-8 week turnaround time for the product to be available on our online store.  Caleb will provide a status update at the August board meeting.
Other:  Volunteers are needed and greatly appreciated to assist with the PRA Monday evening interval training supervised by Caleb at UWF.  This training is provided free to all current PRA members. 
The meeting was adjourned at 6:44pm.

The next board meeting will be at 5:30pm on Tuesday, August 8th at the Pensacola Sports Office. 

Note: Due to formatting realities with the software used to develop and distribute the Rundown, certain formatting changes were made to the official minutes approved by the Board of Directors at the appropriate meeting. However, all content remains as approved. 

All current PRA members are invited to the University of West Florida Track at 6:00 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 To be added to our general volunteer database, please submit your information here.


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.

  • 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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