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Issue: # 44
August  2014
In This Issue
From the Top
PRA Events
Runner Of The Month
Peachtree 10K Report
Healthy Lives
TriGulf Coast

Mission of the PRA

The Mission of the Pensacola Runners Association is 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 non- competitive runners and walkers of all ages, races, genders and abilities.


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From The Top


By Charles Gheen  


Having worked on numerous community events and with many not-for-profit organizations over the years, I can say that the Pensacola Runners Association is truly unique.

The PRA is a 100% volunteer organization that, year-in and year-out, promotes running and walking and produces quality athletic events for the Northwest Florida community. This dedicated organization has been doing that for over forty years!

We don't have a building, we don't have a paid staff, we do not receive grants and NO tourist dollars come to us for our expenses. Yet, the PRA organizes and operates 8 running and walking events each calendar year.

So how does the PRA do it? I've asked myself that question many times. The real answer is "people". Our tremendous Board of Directors and our awesome volunteers are amazing. They all commit huge chunks of their valuable time and effort into getting our citizens in motion for their (and the community's) health and well-being. 

Our Volunteer Of The Year Award will be given out at the Seafood Festival Don Mccloskey 5K race and the recipient will be an outstanding representative of the many wonderful volunteers who make all this happen.  


Keep training,



The "411" On The
UWF Cross Country/Membership Run

WHAT:   A 5K trail run with most of the course wide enough to pass in the scenic woods of the UWF campus

WHEN:   7:30 am, August 23, 2014

WHERE:   the UWF multi-purpose fields located on Campus Lane at the University of West Florida. If coming from the U.S 90/Scenic Highway entrane, turn on Campus Drive and proceed to Campus Lane, turn right and the fields are behind a large parking lot on the right. If coming from University Drive/9 Mile Road, proceed to the light at Campus Drive, turn right and proceed to Campus Lane, turn left and the fields are behind a large parking lot on the right.

WHO:   ALL current, re-newing or new PRA members can run FREE. You will receive a great premium (a thermal carry bag), PRA swag from previous races and breakfast and refreshments after the race.

REGISTRATION/PACKET PICKUP: at the Pensacola Sports Association (corner of Baylen and Main Streets downtown) from 4-6 pm, August 22nd and at the race site from 6:15-7 am on August 23rd.

COST:   FREE!! to PRA members.
Seafood Festival Don McCloskey 5K
Early Registration Ends On September 1st 
Be sure to register for this classic race at the lowest possible entry fee.  Go to this link to
Don't wait for the price to go up....come join us! 
Racewalking: An Owner's Manual

By Steve Lipe
PRA Board of Directors 

Racewalking is defined as the activity or competitive sport of walking at a very fast pace. Its presence is Worldwide and it is an Olympic event. Racewalking is a long-distance athletic event.  Although it is a foot race, it is different from running in that one foot must appear to be in contact with the ground at all times.
Racewalking Is An Olympic Sport
Stride length is reduced, so to achieve competitive speeds, racewalkers must attain 'caddence' rates that are comparable to those achieved by Olympic 800-meter runners, and they must do this for hours at a time since the Olympic events are the 20km (12.4 mi) racrwalk (men and women), and 50km (31 mi) racewalk(men only). 50 mile(80.5 km) events are also held.


There are two rules that govern racewalking. The first dictates that the athletes back toe cannot leave the ground until the heel of the front foot has touched. Violation of this rule is known as 'loss of contact'. The second rule requires that the supporting leg must straighten from the point of contact with the ground and remain straightened until the body passes directly over it. These rules are judged by the human eye. Violations can be caught on film, but such a short flight phase is undetectable to the human eye.

Athletes stay low to the ground by keeping their arms pumping low, close to their hips. If you see a racewalker's shoulders rising, it may be a sign that the athlete is losing contact with the ground. What appears to be an exaggerated swivel to the hips is, in fact, a full rotation of the pelvis. Athletes aim to move the pelvis forward, and to minimize sideways motion in order to achieve maximum forward propulsion. Speed is achieved by stepping quickly with the aid of rapid turnover. This minimizes the risk of the feet leaving the ground. Strides are short and quick, with pushoff coming forward from the ball of the foot, again to minimize the risk of losing contact with the ground. World-Class racewalkers (M&F), can average under 4 or 5 minutes per kilometer in a 20 km race.
Next month: Distances and Beginnings.

Runner's Knee


by Corey Dell

PRA Board of Directors 


 Everyone can relate to everyday aches and pains of getting older, but when can you tell the difference between getting older and when you should actually see a doctor?

Unfortunately, I have been dealing with almost unbearable pain while running after the completion of my half ironman in May.  Because I m hard-headed and active, I didn't really take a break from training after my 70.3 and immediately went into lifting to hopefully compete in a crossfit competition this year. 

During this time I was lifting, still running, and still biking on a weekly basis. I began to have knee pain that only occurred during running.  Over the course of the last two months, it progressively got worse and began to bother me while walking, especially going up and downstairs.  After finally seeking medical attention, it was related to over-use of my knee, also known as Runner's Knee. 

I've currently been in physical therapy at the Andrew's Institute for the last two weeks (might I add, if you re going to have rehab, might as well get it done at the best place possible).  The most important advice I can give to any runner is if something is bothering you, don t wait two months to get it checked out.  Symptoms of Runner's Knee include: pain behind or around the kneecap, pain when the knee is bent, pain that is often worse going up and down stairs, swelling and popping or grinding sensations in the knee. 

The good news, remember RICE.  Any minor or moderate case of runner's knee should heal on its own.  So remember to rest your knee, ice your knee, compress your knee, and elevate your knee.  Some people think stretching is overrated and it's not.  This is an important component to any time of exercise.  If problems persist, make sure not to wait around for two months until you seek professional advice. 

Happy Running!!! 
Corey Dell From Healthy Lives



You Know You're  

A Triathlete WHEN.....    

By Mindi Straw

President TriGulfCoast 

  1. You bring bottled water to a party so that you're properly hydrated for the next morning's long run. AND Every party needs a "pooper"'re gone by 8 pm to get to sleep.
  2. You wear your bathing suit under your work clothes to make a fast transition from work to swim on your lunch hour.
  3. Your tan line stops at your bike shorts.
  4. One of the criteria of a vacation is that the hotel has a spin bike, pool and there's running trails nearby.
  5. Baggage for any out of town trip includes running gear and goggles.
  6. 90 degrees is too hot to mow the lawn, but not to go on a century ride.
  7. You consider Clif Bars one of the four food groups
  8. You wake up at 4 am, but don't get to work until 9. AND 6:30 am is sleeping in.
  9. You think there are only two seasons during the year, triathlon & marathon.
  10. The inside of your car looks like a going out of business sale at Sports Authority.
  11. You consider work your recovery time between training sessions.
  12. You spend your 2 week annual vacation at a training camp.
  13. Your legs are smoother than your girlfriend's.
  14. You have everything needed in your car to swim, bike or run within 5 minutes notice.
  15. The one "suit" you own has Xterra written on it.
  16. Your cologne of choice is chlorine.
  17. Your bike costs more than your car.
  18. You use the words "only" and "10k"  in the same sentence.
  19. IM no longer refers to "instant message", but rather IRONMAN!
  20. You use the words "easy" and "long run" in the same sentence.
  21. Your wife no longer thinks it is strange that you keep a heart rate monitor at your bedside.
  22. You think the ultimate form of wallpaper is all your racing bibs.
  23. You have a "IRONMAN FINISHER" license plate frame
  24. After you meet someone and they tell you they race, you go home and check online to see what age group they're in and what their times are.
  25. You plan vacations around where your next race will be.
  26. You feel like you took the day off because all you did was swim 3000 yards.
  27. You show up to work on Mondays with faded race numbers written all over your arms and legs.
  28. About half the shirts you own have at least a dozen logos on the back of them.
  29. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 meters than their occupations.
  30. Your laundry consists mainly of your workout clothes.
  31. You don't giggle anymore when someone uses the word "Fartlek".
  32. Your bike is in your living room (possibly mounted on your trainer).
  33. A car follows too closely behind you and you accuse them of drafting.
  34. Your friends cried during The Notebook; you cried during the television coverage of the Ironman World Championship.
  35. Your husband/wife is looking forward to the day when you will slow down.
  36. You see no problem with talking about treatments for chafing or saddle rash at the dinner table.
  37. You know you're a triathlete when nobody believes you when you say "I'll never do an Ironman".
  38. You have peed outdoors more times in the last year than you did in your first year of college.
  39. You call a 5 mile run an easy day.
  40. You shave way too many body parts for a guy.
  41. You spend more money on training clothes than work clothes.
  42. You know you're a triathlete when you clean your bike more often than your car.
  43. Your car smells like a locker room.
  44. You have far more pairs of shoes in your closet than your non-tri wife/husband does in hers/his.
  45. You go for a 5K warm up before a 5K race just so that you can call it a training session.
  46. You have to explain to your co-workers what "splits," "bricks," and 'LSDs" are.
  47. You have "140.6" sticker on your vehicle.
  48. Your car purchase depends on whether your bike will fit in the back.
  49. You consider sprint triathlons as group training sessions.
  50. You plan your wedding to not be during race season nor to interfere with your training leading up to race season.
Double Bridge Run Champion
Jennifer Hanley-Pinto On The Bike

2014 Sea Turtle Youth Triathlon 

On Pensacola Beach In October


by Jim Hagy

TriGulfCoast Board Of Directors


The Sea Turtle Youth Triathlon will take place October 5

at Park East on Pensacola Beach - one day after the Santa Rosa Island Triathlon.  This popular, annual event begins with a swim in the crystal-clear waters of the Gulf of Mexico and is followed by bike and run courses on completely-closed stretches of the highway.



Distances for athletes ages 11 to 15 (as of 12/31/2014) will be 150 yd swim, 3.2 mile bike, and 1 mile run. Athletes ages 7 to 10 race over a 75 yd swim, 2 mile bike, and .5 mile run.  Last year the event sold out on Sept 15 and registrations this year are well ahead of that pace. Links to register athletes and to volunteer are both available at Sea Turtle Triathlon Information. The discounted early registration period ends August 31.


The Sea Turtle Tri is part of a two-race Youth Multisport Series which also includes the DeLuna Youth Duathlon in March in downtown Pensacola.