The Rundown
ISSUE #75
September 29, 2017
In this Issue:
From the Top - Christmas Dash Mile Call for Volunteers - Pensacola Beach Run Half Marathon & 10K/5K Call for Volunteers - Nominations Sought for PRA Awards - Inaugural Gulf Coast Back to Back Challenge - How they Train - Art of Sheltering in Place - August PRA Board of Directors Meeting Minutes 
October PRA Board of Directors Meeting: 
5:30 PM, October 10, 2017, Pensacola Sports Conference Room

From the Top
By PRA President Gabriela Gasque

Enjoying the journey

Training is really important when you want to reach your goals. In order to really get to where you need to be you have to be able to enjoy the journey regardless of your results. Don't get me wrong, I am not saying that results are not important, but if your journey to that final destination is full of frustration you will not be able to enjoy it even if you achieve your goals.

It really does not matter what the goal is, for some a 5 k seems as unattainable as a marathon would seem for others. No matter where you are if you want to improve or be able to conquer any given distance you need to maintain a positive attitude.

Get a training plan that you think you will fit in your schedule and look forward to every training session with your best attitude. You'll  be surprised just how much you improve if you believe you can do it.
If you enjoy music put a list together that will be fun and will lift you up when you are tired.

If you want to use your time to relax and do some soul searching ... do it and enjoy it. If you need people to motivate you and talk then get together with someone to train.

The main idea is to be positive and bring that sentiment to each training day and every race day. Some people train so hard and then on race day they start letting their minds control their bodies and shut down.
Believe me if you convince yourself you are tired and you can't go any further it will turn out true.

But if you do the opposite and try all along your race to remember all the great moments you had that got you here, all those people you met, all the sweat you left in the streets and just think of having fun regardless of the result you will find yourself enjoying this race.

I have been guilty of letting my mind tell me I am tired but then I immediately start putting positive thought in my mind and overcoming the situation.

Conquer your demons and do your best ! Hey and if you make it in your goal time...congratulations! Even if you don't...it is a great reason to keep trying, there is always the next time, next race to look forward to.

Run happy !

Sincerely, 

Gabriela Gasque
PRA President

Registr ation is Now Open For the Following PRA Events:


Recent Results from PRA and PRA Partner Events

2017 Christmas Dash Mile Call for Volunteers



We are still looking for a few folks to help out with the 2017  Christmas Dash Mile , which will occur on Saturday, December 9, 2017 at 7:30 AM.

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


2018 Pensacola Beach Run Half Marathon & 10K/5K Call for Volunteers



We are still looking for a few folks to help out with the 2018   Pensacola Beach Run Half Marathon & 10K/5K , which will occur on Saturday, January 13, 2018 at 7:30 AM.

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


Nominations Sought for PRA Awards
By Charles Gheen

 

Each year the Pensacola Runners' Association (PRA) honors outstanding members of t he r unning/walking community in Northwest Florida with three awards. These are the Lou Gregory Award, the Jim Harrington Award and the Volunteer Of The Year. In the past y ear the PRA decided to present all three awards at a special ceremony after the year  was over. This ceremony will be an organizational social occasion as well as an opportunity to honor the winners. The PRA is seeking nominations NOW for these coveted awards.
 
The Lou Gregory Award is given each year to an individual (or individuals) who has demonstrated significant leadership and accomplishments in promoting and advancing running and walking in our area. This award is really PRA's Hall Of Fame and is named after the legendary runner and coach in our area who won several national titles during his career. The winners over the y ars have been outstanding leaders, race directors and runners who have made an important and noteworthy difference in Pensacola.
 
The Jim Harrington Award is presented to a member of our community who has suffered a physical setback and then used running, walking and physical activity to make an outstanding comeback. The winners have served as an inspiration for others by not giving up and by succeeding in their recovery.
 
The Volunteer Of The Year Award is won by a person who has shown great diligence and consistency in working on PRA events and the organization itself. Past winners have been people who have helped the PRA to flourish, to put on outstanding events and who usually went above and beyond what was expected. These exemplary members have been the backbone and lifeblood of the PRA and are typical of our great volunteers.
 
The PRA has established an awards committee consisting of Vice-President Steve Lipe, Past President Jason Libbert and former President Charles Gheen. Nominations for each award can be submitted to them ( pcolawalker@gmail.com ). Selections should be finalized in December and the awards will be presented in January 2018.



 
The   Pensacola Runners Association and the  Servis1st Bank First Light Marathon in Mobile, AL have teamed up for a two-marathon weekend in January.

The 2018 Pensacola Beach Run Half Marathon on  Saturday, January 13, 2018, at Pensacola Beach, FL will be followed by the 17th Annual Servis1st Bank First Light Marathon or Half Marathon presented by Mobile Sports Authority on  Sunday, January 14, 2018 in Mobile, AL.

Runners/walkers who participate in both events and register for the 2018  Gulf CoastBack-2-Back Challenge will receive special recognition and finisher awards.

Interested runners/walkers need to register for both events and the 2018   Gulf CoastBack-2-Back Challenge.

Cost for the GCB2B  Challenge is $5.00 plus a service fee.

Register at the link below and secure your spot at this cool new challenge for Gulf Coast runners!


 


How they Train
Featuring Yoko England



Age 46

Did you compete in high school or collegiate cross country or track?  Yes, I competed in the 800m and 3000m on the track in high school.

How many years have you been running? 15 years

Lifetime personal records: Full Marathon 2:59:29 (2013)

Running Achievements for which you are Most Proud: Fuji Five Lakes Ultra 100k in Japan (2008)

What running events do you train for or what are your training goals? Currently I am training for the Pensacola Marathon in November.

How Many Miles Do you typically run when not injured and consistently running? Trying to run 30-40 miles/week

What does your typical week of running look like?
  • Monday:  3-7 miles
  • Tuesday:  interval
  • Wednesday:  rest or X-workouts
  • Thursday:  3-7 miles
  • Friday:   3-7 miles (tempo)
  • Saturday:  LSD
  • Sunday:  rest
How does your training vary over the course of a year? I usually run two full marathons a year, one in spring and one in fall.  I start my training four months prior to the race day, so right after my race and until my next training cycle begins, I enjoy other exercises such as swimming, biking, etc.  
 
Do you take recovery or down time? Yes. I believe it is very important especially after a hard workout or a race.

What injuries have hampered your training over the past year? Planter fasciitis and a hamstring injury.

What type of running shoes do you prefer? I like shoes with nice cushioning.

Do you stretch? Yes, I do. Before and after the run, and before I get out of the bed in the morning.

What are your favorite running routes? I moved to Pensacola in August, so I am still exploring!

What running resources do you like that would benefit someone else? Reading running magazines and talking to other athletes.

What advice do you have for beginning or experienced runners to help them with their training?  Listen to your body to avoid injuries. Train well, rest well, and eat well


Art of Sheltering in Place
By Patrick Willi of Tri Gulf Coast

There was a time in my life when my idea of relaxing involved a couch. 
Through  the prodding of my wife and newfound friends in the triathlon community, that idea has slowly morphed into the appreciation of "the OUTSIDE." Like many we prefer to run on the road or trail, bike anywhere BUT on a trainer and swim in open  w ater. W hile all these activities have inherent risk, the most unpredictable is Mother Nature.  Nature is a fickle mistress.

One morni ng, we decided we wanted to ride from Casino Beach to Navarre. It's a common ro ute with some sand and wind, a few cars, and the beautiful Gulf. As we unloaded  ou r b ikes we could see a storm syst   em on the horizon. We pushed on and started our ride. As we hea ded East we could see the system coming closer to shore. It was darker. We pedaled faster. The tailwind was nice. The sky was bright as we approached Navarre beach and made our right turn toward the pier. Then we noticed the BLACK that was behind us. No sooner had we pulled under a pavilion by the bathrooms, the clouds caught up with us and unloaded with buckets of rain, howling wind, lightning, and thunder. And there we sat for two hours.

We had some food and water. We were safe, visible, comfortable, prepared, and patient. So we sheltered in place until we felt we could safely trek back to Pensacola Beach. There is an art to surviving "the OUTSIDE." Mostly it involves some planning before-hand and staying calm in the moment. As your exercise distances, cycling  or running, increase, these are the things you should be thinking about.
  • For this (10, 15, 25, 55, 100 mile) trek, what is my route?
  • How long should it take?
  • How much nutrition do I need?
  • Where will I refill my water or get additional hydration?
  • Is my cell phone charged? Will the battery last the entire ride? What are my charging options?
  • What is my emergency plan?
  • What is my weather plan?
  • What additional supplies would I need if I have to pause for weather?
  • Who is my emergency contact? Have I told them my route, timeline, etc.?
  • Do I have necessary tools, equipment, and/or supplies?
  • Can I change my own tire and/or make simple roadside repairs?
  • Who is running or riding with me?
  • Am I visible to motorists (clothing/lights)?
  • These same concepts are applicable for swimming, running, biking, or ANY outdoor activity.
For the purposes of Tri Gulf Coast and Mere Mortals, we strongly recommend everyone be able to identify when it is necessary to shelter in place (LIGHTING).  It's Florida and our weather can change fast. Know your limitations, know the area, and be able to stay calm. In any situation that involves a serious injury, the first step is to call 9-1-1.

Remember, it takes some really horrendous weather for ANY race to be cancelled completely. It's important to train in as many of these conditions as safely possible. Know how to stay safe and enjoy rain, wind, sand, heat, cold, etc. 




Registration Now Open For the Following Events by PRA Partners:

October 7, 2017

November 12, 2017


February 3, 2018
 

August 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, Amanda Longoria, Brian Carter, and Karen Longoria.
 
Absent: Lorenzo Aguilar, Jared Brandenburg, Mark Rask, Ashley Carter, and Tim Wenger.
 
Guests: Caleb Carmichael, Anthony Malatesta, Leslie Howard, John Howard and Charles Gheen.

Welcome:  The August meeting was called to order at 5:30pm by the president, Gabrielle Gasque. 
 
Minutes (Heidi):  The July 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 Michelle, seconded by Amanda.  The minutes were unanimously approved as submitted.

President's Report (Gaby):
  • A motion was made by Michele to accept Salina Hall as a board member.  The motion was seconded by Lori and approved unanimously. 
  • A motion was made by Gaby and seconded by Jennifer to appoint Heidi Lipe as secretary.  The motion passed unanimously. 
  • Gaby stated she has accepted the resignation of Jared Brandenburg from the board. 
  • The board discussed and decided that the PRA Appreciation Night at the Blue Wahoos will be Wednesday, August 23rd.  Steve will liaison with the Blue Wahoos staff regarding the event.  Gaby will be interviewed before and during the game to promote PRA.
  • Gaby and Eric will be meeting with First Light Marathon to discuss a possible back to back paring of the PBR and their race.  Possible options will be that each race is a half marathon or the PBR will remain a half marathon and First Light will be a full marathon.  
  • 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 see is September 13th is a good date for a shared evening run downtown.
    • Michele will contact Pea Ridge Running Club to set a date with them. 
    • Lori will contact the Gulf Coast Brewery group to discuss a date.
    • Craig stated that Henry Chiropractic will be sponsoring a Saturday Slow Ride on October 21st if any PRA members would like to participate.    
    • Caleb represented PRA at the Bushwacker 5K. 
Vice President's Report (Steve):  Steve stated that PRA has received a letter from The Road Runners Club of America, RRCA, asking for an update since the May election to assure we continue to meet their requirements.  A conflict of interest policy will be presented at the August board meeting.  Those present were asked to complete a contact information sheet.  The bylaws revision is ongoing.  Jennifer will secure the IRS letter regarding our tax exemption status. 
 

Financial Report (Jennifer):

  • The Fiesta Race has not closed out as of this time as we are awaiting receipt of outstanding income.  Charles Gheen presented a donation from The Gene Mitchell Foundation for the Fiesta Race. 
  • Charles Gheen presented a check from the Gene Mitchell Foundation for the Seafood Don McCloskey 5K race. 
  • The Argonaut 5K at this time is showing a profit.  All proceeds from this race are donated to the cross country team at the University of West Florida. 
  • PRA generated $3026.70 in income for the past month with a total of $2495.64 in expenditures for a net profit of 531.06.
A motion was made by Craig to approve the financial report at offered, seconded by Karen.  The motion passed unanimously.
 

Membership (Heidi): Currently there are 803 members which is down from 914 in July.  Members have been experiencing difficulty with the renewal process on imATHLETE.  Heidi has notified their IT Department and they are working to fix the problem.  Expiring members will continue to receive an email notification from imATHLETE to renew online.  Heidi sent out 159 renewal reminders along with a renewal application since the last board meeting.  All non-PRA members are now asked when they sign up for a race if they are interested in joining PRA.  Since the last board meeting Heidi has sent information out to 44 people.    

 
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 walklikemadd.org 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:
  • Don McCloskey Seafood 5K (Michele): Michele stated that the finisher medals which will be given to all participants have been ordered.  Course co-coordinators will be Anthony Malatesta and Lorenzo.  Karen and Amanda have 50 volunteers ready to assist on race day.  The 5K course has been certified.
  • Argonaut 5K (Caleb): All sponsorships have been obtained.  Singlets have been ordered.  There will be packet pick-up on Friday, September 1st at Running Wild.  Race day registration will be available.  The UWF Cross Country team and PRA Board will staff the event.  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. 
  • Pensacola Beach Half/10K/5K Run (Eric): No report.
Singlets (Caleb):  The singlets have been designed sing the PRA sun logo.  A minimum order of 100 is required to proceed with ordering them.  A motion was made by Michelle and seconded by Karen to approve the logo and proceed with the order.  The motion passed unanimously. 
 
Grants (Ashley):  No report.

The meeting was adjourned at 6:47pm.  The next board meeting will be at 5:30pm on Tuesday, September 12th 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. 




A ll 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 

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