PRA photo
Issue: # 37
January  2014
In This Issue
From the Top
Pensacola Beach Run
Lou GregoryAward
Healthy Lives
TriGulf Coast
Run For Their Lives
Membership Renewal

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.


Quick Links
PRA Website

Race Calendar

PRA Event Page


Like us on Facebook

Like Us on Facebook!

Follow us on Twitter

Follow Us on Twitter


From The Top


By Lewis Reddoch 


Welcome Pensacola Runners to 2014!

The first 2014 PRA event is in the books with the running of the Pensacola Beach Run.  Hats off to Eric Miller and a volunteer crew of over 100 that made it happen despite inclement weather.  The PBR Committee worked countless hours with all the planning, permitting, marketing and logistics to put on a quality event.  Thanks to all you hardy ones who participated.  The results and more can be found at  

You will also find our club Race Calendar there with loads of running event details.  Check it out if you're looking for a run or walk along the Gulf Coast to add to your schedule.  Most events have links to register online.  Whether you are keeping New Year's resolutions or improving your skills, there is something for everyone on the PRA Weekly Training Calendar.  

The PRA is your club! If you have news, photos or notes of interest, please share them.  I'm looking forward to a year of growth and enrichment for the PRA in 2014.  If you have friends with like-minded interests, please invite them to join us.  Registration for membership is now available online.

We have lots of good articles this month, so, for now,

Happy Safe Running and Walking!


The Pensacola Beach Run (PBR)
Was Indeed "One For The Books"!

2012 PBR Start
Race Director Eric Miller and his great PBR committee worked for months to make this year's race truly "over the top".  They carefully chose outstanding items for the runners and walkers and came up with great race shirts, finishers' medals, awards, Half Marathon early registration premium jackets, food and refreshments.  The committee assembled a great group of volunteers who would ensure the course was set up perfectly and all participants would have a great experience.  Awesome music was planned for the Start and Finish areas along with flags, banners, blow-up arches and a great band afterwards.

Registration was proceeding well, as expected, until about 10 days out from the event when the extended forecast predicted thunderstorms for race day.  A series of rainy days  leading up to Packet Pickup continued to hamper participant numbers, but the committee was optimistic there would be a window of reasonably clear weather the next morning.

Shortly after 4 AM on the day of the event, Eric and his staff looked out over the Gulf of Mexico and saw an awesome and amazing thunderstorm as lightning lit up the skies.  It was a stunning display of nature's power and beauty, but it did not portend well for the event.  Volunteers began arriving soon after 5 AM, as did rain showers.   
The Calm Before The Bottom Fell Out 

The course was set up as completely and thoroughly as possible and then the skies cleared.  The Half Marathon started under reasonable conditions at 7:30 AM, but suddenly the wind shifted, the skies darkened and a downpour soaked the area right before the start of the 10K and 5K races.  Rain and wind gusts up to 35 mph pounded the field and the volunteers for the next 3 to 4 hours.

Despite all this, 700 runners and walkers showed up and ran the three races.  The volunteers stayed until the end, dismantled and stowed the equipment and ensured the courses were picked up and spotless.  Congratulations to the athletes who braved the elements and showed their toughness and resolve.  Many thanks to the outstanding volunteers who made the race happen. AND "WELL DONE" to Eric and his dedicated committee.  
All the results, as noted, are at the PRA website, but we do want to note and congratulate the Overall winners of the races:

Half Marathon - Line Lauritsen and Danny Goodman;
10K Run - Beverly Fair and Mathew Nixon;
10K Walk - Angela Dees and Delbert Tucker;
5K Run - Lisa Johnson and Aaron Runyon;
5K Walk - Annemarie St. Clare and Steve Lipe 
Lou Gregory Award
Nominations Open
It is time to submit nominations for the Lou Gregory Spirit Award. The PRA established this award, named for the legendary Dr. Lou Gregory, to honor the runner(s) who have demonstrated great leadership and enthusiasm in promoting and maintaining the sport of running in the Northwest Florida community.  It is presented at the awards ceremony at the Fiesta of Five Flags 10K/5K race. If you have a suitable nominee, please email Lewis at 
2013 Lou Gregory Award Winner Jackie Brown

Physical Activity and Sleep


by Corey Dell




Are you running on empty?  Struggling to get through the day solely on energy drinks?  5 AM alarm clock goes off, no time for breakfast, get the kids to school on time, rush to work, no time for lunch, pick up the kids from school, and no energy for an evening run?  Are you a full-time college student with a full-time job, or struggling two part-time jobs?  Are you spending an endless amount of money on supplements including protein powder, amino acid smoothies and thousands of dollars on athletic gear without seeing an improvement in your physical performance?  Want a cheaper way to stay focused and motivated?  Sleeping is the key!  The average person should be getting 7-9 hours of sleep per night.

Yes, most of us don't get it (including me).  Sleep loss actually reduces physical performance, primarily by reducing motivation.  Rest has been known to be one of the most important principles of exercise.  Not allowing your body proper recovery can have detrimental effects on your athletic performance.  It has been proven that lack of sleep can decrease your overall energy.  How so?  It reduces your body's ability to restore glycogen, which is crucial for endurance events.  Lack of sleep can also cause hormonal changes by increasing cortisol levels, which can slow down the healing process.  Lastly, it can cause worse decision making and slower reflexes.  So, let's start tomorrow fresh and new!! "Let her sleep, for when she wakes she will move mountains" ~
Napoleon Bonaparte 


Corey Dell From Healthy Lives




Let's Get Dirty

By Chris Hicks 

Have you watched a kid run through the dirt or mud?  Aside from the obvious dirt and mud the next thing you notice is the big smile.  It's hard not to. 


If anyone has heard me talk about running trails the grin that stretches across my face is hard to miss.  I do consider myself a triathlete for the most part.  And many triathletes go into the off season and run extra, work on their swim stroke, spend a bit of time on the trainer or just take some time away from training.  There is nothing wrong with any of that.  But a couple of years ago I tried a trail race.  It was new, different and FUN.  I got hooked immediately.  And now for my disclaimer.  I am a newbie, rookie, greenhorn, etc... to all of this.  So my thoughts and experience (or lack there of) need to be kept in mind.


So you may think "what's the big deal it's just running on dirt instead of on pavement".  It starts with the surface obviously.  But right away you notice you're off the grid.  In Navarre where I run we joke about just running the grid or the squares.  It's smooth and straight and boring.  The houses quickly all look the same.  The routes seem identical.  But the trails wind and turn and the terrain changes.  Watching your footing, branches and trail markers soon occupy your mind and miles tick off one after another.  Cars are a non event and stop signs are not seen.  The tranquility and peacefulness of running trails often feel more like total fun and relaxation rather than exercise. 



Getting Started is quite easy. If you already run roads then you are ready for trails.  The trails around here seem to be pretty tame.  What most people are aware of are the trails off Pate St near UWF.  They are well marked, groomed and offer a wide variety of distances.  They are also shared with off road cyclists.  In fact much of the info can be found off the Pensacola Off Road Cyclists website. 



Another venue that does not to be quite as well known is the Florida Trail Association.  The Florida trail starts (or ends) in Fort Pickens and winds down to the Big Cypress National Preserve.  Over the 1,300 miles there are a variety of terrains from paved roads to swamps and everything in between.  It is actually designed for hikers and backpackers.  Motorized vehicles, bikes and horses are not allowed.  Where I live in Navarre I can get to a trailhead in about ten minutes but it is part of Eglin Range.  What that means is you need a pass.  Passes can be obtained at Jackson Guard in Niceville.  It's kind of a drive out there but for $12 a year you get a huge playground. The Florida Trail winds through it just about five miles north of 98 on 87 and will take you up to 90 in Milton.  About two miles south of I-10 ends Eglin Range and a pass is no longer needed.  Blacktop is the terrain for several miles until Harold.  Then it gets fun again.



In Harold the trails wind through the Blackwater forest.  There are often parking fees but no pass required.  The terrain changes from dirt to water crossings to grasses to crushed rock and even some swampy area.  The trails are marked with orange rectangles called blazes.  Connector trails (shortcuts) are marked with blue blazes and often remove a large loop from a longer trail.  Blaze is an English term that actually referenced the mark on a horse's forehead which was similar in look to the notches pioneers put on a tree to mark a "blazed" trail.



Now with all this trail running the logical next step is to enter a race.  The Blackwater trail series was my first trail race.  They are close to home and range from 10 miles to a 50k.  Then there is the Southeastern Trail Series near Birmingham.  That consists of seven races that progressively get longer over seven moths.  The drawback is the distance.  The reward is the venue.  Oak Mountain State Park hosts these races.  The terrain is challenging to say the least it is also beautiful.


If you have never run trails, do yourself a favor and try it.  Enjoy the slower pace, peace and change of scenery.


Websites of interest:

Blackwater Trail Series  -

Florida Trail Association  -

Jackson Guard  -

Pensacola Off Road Cyclists  -

Southeastern Trail Series  -

Run For Their Lives 5K 
Saturday, April 26, 2014
8 AM
Pensacola Beach

*    Begins and ends at Casino Beach parking lot

 *    Results by GulfSportTiming include a personalized results page for each
participant who crosses the finish line!

*    Register early for guaranteed t-shirt with registration.

*    $23 adults, $18 active duty military and students under age 18 through April 25, $28 for all on race day.

*    Post-race celebration with food, live music by James Adkins and Rewind, an expanded awards ceremony and GREAT door prizes

*    Register online at

For information, contact Shelby Perry: or 850.469.3447
PRA Membership Renewals

It's Time to Renew Your PRA Membership! As previously noted the Board of Directors has revised the membership term. Everyone's membership runs from July 1st to June 30th of the following year.  The fees remain the same - $15 for an individual and $20 for a family.  If you have signed up in recent months, you will automatically be an active member until June 30th, 2014.  ANY OTHER EXTENSIONS will be handled on a case-by-case basis.  You can contact PRA Membership for further details. 
We Want to Publish Your Pictures!
Please send us your photos from running and racing in the area for inclusion in the upcoming editions of The
Rundown.  Send comments, suggestions or articles to:
Promotional Rates

To have an event promoted in The Rundown contact us at for our rates.  We can add a link to your on-line registration, a link to your race application download, an article or simply a mention in the "Upcoming Races."