The Rundown
ISSUE #68
February 22, 2017
In this Issue:
From the Top - Bay to Breakfast 8K Cross County Challenge Call for Volunteers - 2017 Pensacola Beach Run Half Marathon & 10K/5K Recap - PRA Grant Program - How they Train - Getting your "Mojo" Back After the Holidays - December PRA Board of Directors Meeting Minutes - January PRA Board of Directors Meeting Minutes
From the Top
By PRA President Jason Libbert

Hey Pensacola Runners!  

The PRA had a great year last year.  Our memberships has soared to over 600.  Our races are having more participants.  The involvement and support from the running community is high.  Thank you!  And as a way to say thank you, the PRA Board last month decided to place $5,000 in a Grant Program for area youth organizations, running clubs, health and fitness groups, etc.  You are supporting the PRA so we want to continue to support you.  Please pass this information on to any group you think may benefit.  We're looking for groups that will help further our mission:  to promote, support and develop running and racing along the Northern Gulf Coast. The PRA's 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.
 
You can click the link below to get more information and fill out the grant.  We look forward to seeing the applications and partnering with organizations in the area.
 


Registr ation is Now Open For the Following PRA Events:


Recent Results from PRA and PRA Partner Events

Bay to Breakfast 8K Cross Country Challenge Call for Volunteers

 

We are still looking for a few folks to help out with the 2017  Bay to Breakfast 8K Cross Country Challenge, which will occur on Saturday, February 25, 2017 at 7:30 AM.

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


2017 Pensacola Beach Run Half Marathon & 10K/5K Recap
By Co-Race Director Eric Miller



The 2017  Pensacola Beach Run Half Marathon & 10K/5K is in the books and I would like to take this moment to both provide a brief recap and thank each parti cipant, volunteer and sponsor who came out and made it such a great success!

With 1,153 registered participants and 1,007 finishers, the 2017 edition was the most well attended PBR on record! The first volunteers began trickling in just before 5:00 AM on what would turn out to be a beautiful morning, and before long Pensacola Beach was alive from Casino Beach to Portofino with people laying cones, placing mile markers, setting out water and doing everything else necessary to make an event like this happen. A particularly loud shout out to first year Co-Director Lorenzo Aguilar and first year Course Coordinator Gary Garza for the outstanding job they did in marking the course, and to the runners from Pensacola High School Cross Country for taking on the hard labor of setting out the over 130 barricades that made up our Start/Finish and After Party Areas.  

The races went off as scheduled, following stirring renditions of the National Anthem from Valerie Remich. Following the starting gun, runners headed east from Casino Beach for either 3.1, 6.2 or 13.1 pancake flat miles back dropped by beautiful views of the Gulf of Mexico. They were spurred on at each turn and aid station by volunteers from Pine Forest Cross Country, University of West Florida Cross Country, Captn' Fun Runners and the always appreciated United States Navy! A special congratulations to the first male and female Half Marathoners to cross the line: Justin Turner and Alexandra Ellis. The complete list of overall winners is below:
Men
  • 13.1 Run: Justin Turner (1:15:29)
  • 13.1 Walk: Jordan Bagget (2:43:01)
  • 10K Run: David Shearon (37:20)
  • 10K Walk: Bob Matheson (1:18:12)
  • 5K Run: Aaron Runyon (18:08)
  • 5K Walk: Joseph Hill (36:49)
Women
  • 13.1 Run: Alexanda Ellis (1:26:04)
  • 13.1 Walk: David Johnson (1:50:33)
  • 10K Run: Hannah Geyen (44:42)
  • 10K Walk: Lynda Shald (1:16:56)
  • 5K Run: Hannah Spooneybarger (19:46)
  • 5K Walk: Kim Ray (37:33)
Finally, once the race was done, it was time to party! A new Escambia County ordinance concerning open containers of alcohol caused the various sections of our After Party to be a bit more spread out than in years past, but as expected, our runners were undeterred.  Hours after they crossed the line, runners could be seen in front of the Casino Beach Pavilion "re-hydrating" with free beer on the Pensacola Runners Association, wine from Don Tristan De Luna Winery, Spirits from Timber Creek Distillery and music from AnyDayDJ! You could also venture over to our The Dock to see participants listening to live music from Horseshoe Kitty and enjoying sandwiches from Single Fin Cafe, fruit and pastries from the Pensacola Runners Association and Potato Soup from Cheddars Scratch Kitchen!

The volunteers and businesses whose support made this race a success are too many to name individually, except to say that this event and all the others like it would not be possible in a less vibrant and enthusiastic running community. I do want to extend a special thanks to committee members Lorenzo Aguilar, Jason Libbert, Steve Lipe, Heidi Lipe, Mark Rask, Lori Moore, Gabriela Gasque, Gary Garza, Mojo Loucks, Angie Huston and Mike LeClair. Their efforts, which began many months before race morning, were truly a sight to behold.

That's a wrap for this year. I hope to see you all on January 13, 2018 for the next edition of the Pensacola Beach Run Half Marathon & 10K/5K!




PRA Grant Program
By PRA President Jason Libbert



$5,000 to Area Running Organizations / Clubs

The Pensacola Runners Association (PRA) is pleased to announce it is beginning a grant program for area organization, clubs, and/or projects.  In its January meeting, PRA board of directors voted to place up to $5,000 in the program to award to organizations which further the PRA mission:  to promote, support and develop running and racing along the northern Gulf Coast. The PRA's 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.

A grant application must be filled out and submitted to the PRA.  A grant committee will review each application and vote on its submission. There is no deadline on the application, only the $5,000 cap to be awarded.  Once the cap has been reached, the grant application will be removed from the website.

With the addition of the $5,000 in the grant program, the PRA will have contributed over $11,000 to area track and running organizations this past year.

"We are excited to be able to provide this platform for local running organizations to apply to help further their cause and achieve its goal," said Pensacola Runners Association President Jason Libbert.  "Our events did well for us, which put us in this position to set aside some funds for the grant program.  As our events succeed and grow, so will the health and success of Pensacola residents and similar organizations."

The PRA was formed in 1972.  It is comprised of a volunteer board of directors and currently has over 600 members.  The PRA owns and manages seven races: The Argonaut 5K, Pensacola Seafood Don McCloskey 5K, Christmas Dash 1 Miler, Pensacola Beach Run Half Marathon / 10K / 5K, Bay to Breakfast 8K Cross Country Challenge, Fiesta of Five Flags 10K / 5K, and the PRA Membership Run.

Membership is another way to grow the PRA to help contribute to the grant program. Membership opportunities are available for individuals and families.  Benefits include discounted race entries, two member-only socials, free training and tips, and free entry to the PRA Membership Run.  Runners / walkers can join the PRA on its website at pensacolarunners.com.



How they Train
With 2017 Double Bridge Run 15K Champion Alexandra Ellis






















Age 36

Did you compete in high school or collegiate cross country or track?   Nope! I played volleyball and basketball in high school. Running was always a punishment so I tried to steer clear of it. Funny how things change!

How many years have you been running?  A bout 5 years. A past roommate invited me to join her for a "Winter Trail Series" in Colorado Springs. I think the most I'd ever ran was 3 miles prior to this and the first run in the series was 7.5 miles with hills... I finished but it wasn't pretty! It wasn't until I started running with the Phat Girlz & at Running Wild's 6@6 group a few years ago that I REALLY fell in love with running. I credit Running Wild's resources (knowledge, running groups, community and services) for making me a stronger and more importantly a HAPPY runner.

Lifetime personal records:  I'd like to preface these times by saying thanks to the good Lord for each achievement I've had. However, "personal records" seem an insignificant perk to what running has provided for me. Health, memories but mainly the best relationships I could ask for are most important. 

5k- 19:05 +/-, 10k- 40:??, 15k- 58:40 +/-, 13.1- 1:26:03, 26.2- 3:18, 50k- 4:40


Running Achievements for which you are Most Proud: Having the ability  to pace others when the opportunity arises. Whether that is blowing the whistle during speed intervals for Phat Girlz on Wednesday mornings or as a pacer for the Pensacola Marathon, those are THE BEST runs by far. 

What events do you train for and what are your training goals? I have only trained for  marathons (which will give you a good base for most everything else) and will race an event or two in the midst of those training cycles. Within EVERY marathon training season I tell myself that I will NOT train for anything the second I cross that finish line. Only to have my eyes set on something else in the not so far future.... What is with that?!

How many miles to you typically run when not injured and consistently running?   About 40 miles a week?  That mileage varies GREATLY. When I'm not following a marathon training schedule (made by Running Wild's training program team) I will hop into what others are doing. Easy long runs, tempo workouts... whatever. Some weeks end up in the 50's some in the 20's. During marathon training, I think the average is 55 miles

What does your typical week of running look like?
  • Monday: 5-7 easy at Ugly Dark:30 AM run with a soul/sole sister
  • Tuesday: Moderate to fast 6 at 6@6 and the occasional tempo workout
  • Wednesday: 5 at Phat Girlz Run. Sometimes we throw in speed intervals, sometimes we forget to because we are talking.
  • Thursday: Moderate to fast 6 at 6@6 and the occasional tempo workout
  • Friday: 6-8 easy or moderate
  • Saturday: 10 to 15 easy to fast (depends on who's doing what) @ Running Wild's long group run
  • Sunday: Off. There have been times that I've ran due to missing a scheduled long run on Saturday but I avoid it as much as possible.
How does your training vary over the course of a year?   My schedule varies only if 
I'm marathon training with a specific goal. In that case, I will follow my training plan very closely. Otherwise, I will jump into other's runs (a-k-a "whatevering"). This is what some may call, F.O.M.O (fear of missing out) and I admit that I have it. BIG TIME.  In the summer, I've found it's a smart idea to accept that it sucks to run. Especially fast. So, I just try to keep a decent mileage base, run easy and as early as possible (It will still be hot). 

Do you take recovery or down time?   SUNDAY!!!  Ohhhh how I look forward to this day of rest. Two weeks before marathon race day I start to tell myself how I'm going to take a long break from running immediately after I cross the finish line. Somehow, I always end up running a few short days after a marathon. 

What injuries have hampered your training over the past year?  I  had a nasty achilles issue  during training for the Pensacola Marathon. This was total user error (over training with no trigger pointing). I would mainly cross train (bike/swim) M-F in order to pace the Running Wild marathon training group on Saturday morning. I began Trigger Pointing twice a day and was able to run pain free within a month!

What type of running shoes do you prefer?   Altra's The One  One and Newton Distance for road and the Altra Superior for trails. <3

Do you stretch?  Not unless I'm in a yoga class.  Trigger Point is hands-down the best tool ANYONE can have. It's like foam rolling but waaayyyy better. Running Wild has a free instructional clinic every Thursday   at 12:30p. Check it out. You will be happy you did. 

What are your favorite running routes?  The Bayou Loop or 6@6 course. 
You run along Bayfront, downtown and East Hill. PLUS the hills make it challenging (in a good way!). Then you have trail running... aka blissful running. UWF Trails and Blackwater are heavenly. I don't care what the course is, trails make my heart pitter patter. 

What running resources do you like that would benefit someone else?  My best running resources are other runners.  I have become a better runner through advice and training with those that are stronger and faster than I am.   I've become a happier runner by witnessing excitement from beginner runners' achievements like running a 1/2 mile without stopping for the very first time. Experiencing those moments always reminds me why I love to run.
  
What advice do you have for beginning or experienced runners to help them with their training?  RUN. WITH. PEOPLE. 
You will always be stronger than someone and you will always have someone stronger than you. I believe that you need to run with BOTH.  1) If you want to improve your distance/speed, run with someone who is stronger than you. You will run harder than you would by yourself. It's like a free workout!  2) Run with someone who you are stronger than to help them improve. Whether it's to pace a workout for someone or to run/walk with a friend who wants to start a running routine. Spread the #RunLove. 


Getting Your "Mojo" Back After the Holidays
By Jessica Becker, RN/BSN of Tri Gulf Coast


 Admit it.  You slacked off during the holidays.  Okay fine, I'll admit it.  I slacked off during the holidays. Let's not beat ourselves up about it. Your fitness routine probably e bbs  and flows and that's perfectly fine. the holiday season is a natural  ebb time.  Now that we are through the most wonderful time of the year, it's time to focus on getting back on track.  There are four areas you can focus on and make small changes each day to get back to where you were; energy, nutrition, fitness, and sleep.  This all may seem obvious, but sometimes we get so caught up in our busy schedules that we don't realize how far off track we've gotten.  Set your post-holiday goal, whether it's pounds lost, miles run, negative splits,  or being active every day, and keep that in mind as you work on the following four areas. 

Increase Energy:  Holiday season provides us with lots of energy sappers:  heavy foods, lots of salt and sugar, heaters cranking, alcohol, holiday shopping, holiday parties, etc.  Getting fresh air, decreasing your salt and sugar intake, and increasing your water intake will help you get the energy back that you need to start working out again.

Return to Fitness:  Start slow if you've really slacked off.  You don't want to start 2017 with an injury.  If it is cold outside, your performance may decline (we are Floridians after all!).  Don't get down on yourself, just keep pushing through and you'll be feeling great by spring.  Try to be consistent by writing out your training plan and putting on the calendar.  Make fitness a priority. 

Improve Nutrition:  You'll need to focus on fuel as you get back into your fitness routine.  Think protein, vegetables, and fruits.  If you've overindulged over the holidays, you may way to decrease your carbohydrate intake.  Most importantly, don't overeat as you start back into your fitness regimen and you feel hungry. 

Catch Up on Sleep:  Try to get back to your normal routine, but be careful not to oversleep, as you'll find yourself sluggish and lethargic.  If you've slept in instead of working out over the holidays, take back that hour or two and get up and get moving! 


Registration Now Open For the Following Events by PRA Partners:
 
December PRA Board of Directors Meeting Minutes
December 6, 2016; 5:30 PM
Pensacola Sports Board Room
                                                    
Meeting was called to order by President Jason Libbert at 5:30 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, Craig Henry, Jared Brandenburg

Guests in Attendance: Caleb Carmichael, Gabriela Gasque

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

President's Report:  Jason L. reminded everyone to get nominations in for volunteer of the year as this will be presented at the January social.  He also reported that he received good feedback from Select Physical Therapy for our participation in their event at UWF.

Vice President's Report: Austin A said that he worked the water station at the Pensacola Marathon. He wanted to thank Caleb C. and the mens and womens cross country team for their help volunteering at the water station. He said there was good overall feedback on the event.

Treasurers Report:  Neither Jennifer T. or Claire D. were present so no report was given.

Membership: Heidi L. brought in the on hand merchandise that was available for immediate sale. This included hats and also long and short sleeve shirts. She reported that in the previous month there were 403 paid members and this month there were 427, that is up 6%. On January 19, 2017, there will be the mid-winter social at Apple Annies in Seville. There will be refreshments and food available. There will be an article in the monthly Rundown as well as reminders leading up to the event. 

Events:
  • Christmas Dash 1 Mile: 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: Jason L. stated that anyone wishing to volunteer for this event should contact him, Lorenzo Aguilar or Eric Miller. 
  • Bay to Breakfast 8K Cross County Challenge: Gabriela G. reported that she will look into hosting the Bay to Breakfast 8K Cross Country Challenge on February 25 if the date is available. 
  • Membership Run: Gabriela G. reported that the membership run will be held on May 20, possible at UWF.  
Other:  
  • Rundown: Anyone wanting to contribute to The Rundown should have their stories in to Jason L. or Eric Miller as soon as possible. 
Meeting was adjourned at 6:37 PM.


January PRA Board of Directors Meeting Minutes
January 10, 2017; 5:30 PM
Pensacola Sports Board Room
                                                    
Meeting was called to order by President Jason Libbert at 5:30 pm. President Jason Libbert  welcomed everyone and roll call was taken.

Board Members in Attendance:  Jason Libbert, Austin Adkison, Jennifer Taft, Claire Duren, Steve Lipe, Heidi Lipe, Lorenzo Aguilar, Michele Williams, Brian Carter, Ashley Carter, Craig Henry, Jared Brandenburg

Guests in Attendance: 

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

President's Report:  Jason L. reminded everyone that volunteers were still needed for the upcoming races: Pensacola Beach Run, Bay to Breakfast, Fiesta

Vice President's Report: Austin A. said he had reviewed the by-laws and turned his information over to Jason. The question was raised as to length of terms for the President and Vice President. A two year term was suggested and will be discussed at a later time.  A motion was also made in regards to the PRA making charitable donations to different organizations. The amount of $5,000.00 was decided. Jennifer T. made a first to the motion and it was seconded by Brian C. Motion passed. Each request will be reviewed as they are received. 

Treasurers Report:  Jennifer T. reported that almost all of the 2016 races are closed out. A check still needs to be cut to the UWF Cross Country team for the Argonaut 5K.  A motion was made by Steve L. and seconded by Craig H. to approve the treasurers report. Motion passed. 

Membership: Heidi L. reported that as of January 9, 2017 there were 540 paid members. From Dec-Jan there was a growth of 19.9%

Events:
  • Christmas Dash 1 Mile: Shannon K. reported that the race was a success. There were 330 participants. This year's SWAG was gloves and there was great volunteer turnout. The profit is expected to be $1,549.19. 
  • Pensacola Beach Run Half Marathon & 10K/5K: All itineraries have been sent to committee members and everything is in place. 
  • Fiesta of Five Flags 10K & 5K: Shannon K. reported that Randy Maygarden has signed on as Assistant Director. Sherry Readdy has signed on as Volunteer Coordinator. A timing company has been secured and city permit approved. Packet Pickup/Late Registration will be at Running Wild on April 28, 2017 from 12:00 PM until 6:30 PM.
Other:  
  • Double Bridge Run Expo: The Double Bridge Run Expo will be at the Hilton Pensacola Beach on Thursday, February 2, 2017 from 3:00 PM until 7:00 PM and Friday, February 3, 2017 from 12:00 PM until 7:00 PM. 
Meeting was adjourned at 6:51 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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PENSACOLA RUNNERS ASSOCIATION