The Rundown
PRA photo
From the Top

PRA President, Laura Harris President



How often is it that we really make lemonade out of life's lemons? I was reminded of this important lesson on Saturday, June 9th, when my day began like a lot of yours: running through a downpour to an awaiting tent, hoping that there would be a break in the weather or that the lightning would hold off enough so that we could run the Gary McAdam's 5K. Alas, the rest of the story is known. It was extremely disappointing for those of us to make the (wise) decision to cancel the run, but within the shelter of the Sandshaker, the hearty prevailed. I won't elaborate on the details, as you can read the article in the Rundown below, but suffice to say that those of us that wanted to have a good time DID have a good time. I'd like to thank Courtney Peterson, our race director, and Cecilia McAdams for all their time and efforts! The best part of all is we will still be able to give out scholarships to deserving high school senior athletes in Gary's honor. Here's to lemonade!!!





Post Race Report

Gary McAdams Sandshaker 5K

Gary McAdams Sandshaker 5k + 15 inches (of rain).

As a race director and race participant, I think the worst thing that can happen is the prospect of your race being cancelled on race day. A LOT of work goes into putting on a 5k to ensure everyone has a good time and it is a safe event. Participants revolve their entire training schedule around the event and look forward to running or walking and having fun afterwards with friends and fellow runners. The only thing worse than not knowing the day before that a cancellation is eminent is the presence of inclement weather putting everyone in a position of not knowing until 15 to 30 minutes before the race as to whether the run or walk will be possible. That was the case the morning of the Gary McAdams Sandshaker 5k on June 9th. The day before, weather forecasts indicated the storms would hold off until mid-day. Boy, were those forecasts wrong. A strong storm cell with lightning pushed through between 5AM and 7AM; however, an opening that occurred just before the projected start time at 7:30AM, gave everyone a glimmer of hope that we could still go forward. Several of us, including four other race directors for other area races, were watching another cell developing in the Gulf on its way to shore. With the earlier storm and its lightning in mind, we all agreed that it would not be safe for volunteers to be installing electrical equipment at the finish line, volunteers to be standing along the course for the next hour and our participants to be given the impression the course would be safe when we just didn't know for sure. With much reluctance, we made the call that we could not risk holding the run and walk. As an aside, through the course of the morning the rain storms produced around 15 inches of rain day and caused major flooding in the area.

That was the bad news. The good news is that a good number of the participants were able to get in several miles of running before the storms came through. Furthermore, we invited everyone to join us at the Sandshaker to enjoy all of the food and drinks we had ready for 450 participants along with live music. Because we couldn't hold the run and walk, we gave those at the post-race an opportunity to obtain one of the freezer cups. All in all, everyone who stayed for the party had a good time and we still mustered a good bit of camaraderie.

Most importantly, the event was able to provide proceeds to the Gary McAdams Scholarship which will be awarded in May of 2013 at the Pensacola Sports Association scholar-athlete awards ceremony. We would like to thank our sponsors: Beach Community Bank, Running Wild, Marianna Aeromotive, Kia Autosport of Pensacola, David Harris of Gulf Ice Systems and Medical Center Clinic as well as all of the registrants for this year's event. Your support is appreciated very much and we hope that next year we'll be able to have a full event.

Courtney Peterson, Race Director

Cecilia McAdams, Asst. Vice President, Gulf Coast Community Bank













TriGulf Coast Athlete Profile

Jules Kariher




Race Day Lessons


No matter how prepared I think I am, something always comes up on race day that surprises me. 


My first triathlon -- Mulletman 2009 -- I do my "warm up swim", swim out to bouy with a bunch of other swimmers, get out there to hear the water safety canoeist tell me to "keep swimming! You can do it!". What? I was warming up.  The race had started and I apparently didn't know it. I fought the current back to shore, frantically looking for girls with my color swim cap. I barely made it back before my wave went off.

Lesson-- make sure the warm up swim is short and sweet and get out of water before race starts.


My first Olympic triathlon that same spring -- Pensacola Beach -- I struggle,for what seems like forever, to get my wetsuit on. I'm tugging, pulling, training partner looks over and says "you might want to turn it right side out first". (thank you, Chris Hicks!)

Lesson --turn wetsuit right side out before attempting to put on.  Other tips--body glide neck, ankles and wrists for easy removal. Putting feet and hands inside plastic grocery bags before slipping on wetsuit makes it easy too ... I pull legs up mid-calf and arms mid-forearm to be sure it is pulled up n crotch and armpits.


First half iron -- Gulf Coast Tri, 2009 -- raced my first half ironman in a bathing suit.  Ouch.

Lesson -- they make Tri shorts with padding for a really good reason.


Grandman Triathlon 2010 -- my first Tri with a fancy race helmet. Whizzed out of T1 with the pointy end forward ... A man within the throngs of people cheering us on yelled "hey! You have your helmet on backwards!"

Lesson -- feel the pointy end at the back of my head before grabbing my bike


Red Hills Tri 2010 -- leaving T1 with my fancy helmet, fancy Tri suit and fancy bike, I attempted getting on my bike with shoes clipped in to pedals.  I had my bike in a low gear, there was a slight incline out of transition and I lost momentum with feet not in shoes....down I went in front of everyone. Best part? Someone caught my glorious moment on video and made sure all the world could see it on the Internet.

Lesson -- do not attempt to do fancy tricks without practicing first and put bike in high/easy gear before race.

Florida 70.3 2010 -- 1)walked theme parks two days prior to race 2)race morning realized i forgot the elastic bands that hold aero bottle to bike and my sweet husband woke up, took his race laces out of his running shoes and told me to use them 3) put my ankle timing chip on wrong with plastic part rubbing directly on my ankle. The only thing that saved my foot was a seasoned triathlete who kindly put it on correctly (thank you Evan Malone!)

Lesson--do not walk theme parks with three boys under age of 8 before a half ironman, be creative when substituting for lost items and stick with seasoned triathletes.....they have been there and have not done that.


Brett Robinson Olympic Tri  2011 -- first race I have done where they give you tattoo race numbers. At o'dark thirty I put a few numbers on backwards.

Lesson-- get someone more awake than me to put my tattoo numbers on.


Red Hills Tri 2012 -- felt pleased with my minimal packing until I realized I forgot my race belt. My sweet roommate gave me her elastic headband as a substitute (thank you, Mindi Straw!)


I have learned lessons in every race, albeit the hard way. But half the fun of racing is remembering all the silly things I did before and during the event. I am sure I will have even more embarrassing moments in my Tri future....I just hope no one is looking.






Runner's Profile
 by Erika Smith


Carole Wright


At age 75, Carole Wright exercises more before breakfast than most people do in an entire day - a daily run in her neighborhood followed by a 30 minute exercise tape coaching her through various strength-related activities, such as push-ups and sit-ups. Like many runners, Carole began running for "stress relief" and in order to stay in shape. Over thirty years later, she's still enjoying every step!


 Carole ran her first race (a 5k held at Pensacola Beach) in 1994 with her husband and their close friends. Her current favorite races include the Capt'n Fun Bushwhacker 5k (where she now volunteers as a Capt'n Fun runner), the Double Bridge Run, McGuire's 5k and virtually all of the races held at beautiful Pensacola Beach. When asked about her favorite out of town events, Carole explains that she prefers racing here "because I mainly like to do races to see the people that I like so much. And I love the parties afterward...all the races are fun, all of the good people are what makes running fun."


Carole grew up with a love for all sports. She recalls fond memories of playing baseball and football with her older brothers and neighbors. She also enjoyed playing basketball after school during her high school years. When she attended college at Michigan State, she played field hockey and was a physical education major. After meeting her now-husband Lee while at college, the two fell in love, got married, and moved to Pensacola in 1957. Carole laughs that she "didn't like Pensacola at all" during their first stint here with the Navy because "we lived in an apartment with no air conditioning while I was pregnant." Following moves to New Jersey, Connecticut, California and Hawaii, Carole and Lee returned to Pensacola in 1972 and she's happy to report that she's "liked it much better here having air conditioning."


After her children were older, Carole returned to school while living in Hawaii, then finished up her degree in Elementary Education here in Pensacola at the University of West Florida. She enjoyed working as a teacher at Longleaf Elementary School, where she taught third grade for sixteen years, and at Holley Navarre Intermediate, where she taught fifth grade for about seven years before retiring.


When she's not running, Carole has fun going to parties, hanging out with the Capt'n Fun runners on Wednesday nights, getting together with friends, watching Michigan State football and basketball games, playing cards, and traveling with her husband in their RV. The two recently toured many of the national parks in Utah, California, Maine, and Nova Scotia. Prior to the Seafood Festival 5k, they will be embarking on their next RV trip to New York. Then, in October, they will be travelling to Europe with their fellow Capt'n Fun runners to celebrate Oktoberfest in Munich, Austria, followed by a visit to Italy.


Carole and Lee are 2011 recipients of the PRA's Lou Gregory Award for their outstanding leadership and enthusiasm in helping to promote and maintain the sport of running in our community (PRA Fun Fact: Lee also won the Jim Harrington award that same year, recognizing a runner who has returned to the sport following a serious injury). Carole has been awarded numerous Grandmaster and Senior Grandmaster race awards over the years. She and Lee are also known to volunteer at many local races in addition to the Bushwacker 5k.

When asked to share how she has continued running consistently over so many years, Carole offers, "Just never give up. Just keep on moving, even though you may get slower every year, even if you have to crawl, just keep going." Every time I talk with Carole, I feel more inspired by her endurance and optimistic outlook on life - whether it be returning to college later in the her life, beginning a new sport (running) in her 40's, or tackling any other challenges that may arise, Carole is fearless and lives by her motto "Never give up."


Santa Rosa Island Triathlon
 by Charles Gheen



Tri Day At The Grand Marlin Set For July 28th


The Santa Rosa Island Triathlon (SRITRI) will present their 2nd annual Tri Day at The Grand Marlin on Pensacola Beach on July 28th. This year's event will begin at 10 AM and will feature concise seminars on the three triathlon disciplines (swim, bike, run) by the USAT-certified Coaches from Multisport Performance Institute (Team MPI). In addition to presentations by Team MPI, noted fitness expert Lorenzo Aguilar will discuss physical preparations for triathlon including dynamic stretching and flexibility exercises. Each session will include addressing all participants' questions.


The SRITRI will also present an Expo with several vendors for all your triathlon needs as well as great food prepared by the Grand Marlin and refreshments. The SRITRI will also offer registration for the Santa Rosa Island Triathlon held on Pensacola Beach on October 6th. The triathlon sold out in August last year and you'll want to reserve your slot in the race now! For more details go to or contact the Race Director at






Issue Number 19

July 2012

In This Issue
Gary McAdams 5K Post Race Report
TriGulf Coast Athlete Profile
Runner's Profile
Board Member Bio
Select Physical Therapy

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

Race, Run Club or Training Photos... Send them to us!

We Want to Publish Your Pictures!

Please send us your photos from running and racing in the area for inclusion in upcoming editions of the Rundown.  Also send comments, suggestions or articles to:

Promotional Rates

If you'd like to have an event promoted in an upcoming issue of 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 "Upcoming Races".

Board Member Bio

Tyler Bowman




We are happy to welcome our newest member of the board, Tyler Bowman. A local native, Tyler has been in the running scene for most of his life like his father, Darrell Bowman, one of the founding PRA members. He had a successful athletic and academic high school career at West Florida High School, in being top ten of his class as well as competing in Cross Country/Track with the best in the State. Continuing on, he decided to stay local and attend the University of West Florida where he took his running to the next level, competing four years in the NCAA Division II and being captain of the team his senior year. Tyler has shown excellent leadership and dedication to the community and sport itself. He will graduate in the spring of 2013 in Electrical Engineering and is currently working at Homerun Holdings Corp. Along with the numerous projects he takes on, he has also started his own DJ business, Funky Frequency, where he has been providing Pensacola and the surrounding area with a high level of entertainment. You can check him out at his next race he is putting on August 18th at UWF, the 4th Annual Argonaut 5k, where he will be providing music and raising money for his former teammates. His personality matches his outgoing and creative mindset and we are looking forward to his addition to our association. 











Select Physical Therapy Offers FREE Sports Injury Hotline
Melissa McShan



Prevention of Sprained Ankles



Ankle sprains are one of the most common sports injuries. The more frequently that you sprain or "roll" your ankle, the more likely you are to have a recurring injury. Over time and with repeat trauma the ligaments that help support your ankle start to lengthen, which makes re-injury more likely. Using ankle braces or taping your ankles before activity can be an effective temporary treatment, but who remembers to do that EVERY TIME? Prevention of ankle sprains is key! Utilization of exercises that incorporate strengthening, balance, and proprioception is the best way to prevent re-injury.

Some helpful ways to prevent or restore strength, endurance, and stability is with a series of general exercises that you perform every day. General stretching of the gastroc and soleus complex (calf muscle) is always a good way to help with mobility. Standing calf raises and a 4-way ankle resistive program will help strengthen in all four motions of the ankle (Plantar flexion, Dorsi flexion, Inversion, and Eversion- see diagram below). Resistive bands are great tool to use for these exercises. All Select Physical Therapy locations and most sporting good stores carry a supply of resistive bands in different strengths for all ages. To help with stability and proprioception, athletes can try a single leg balance on a level surface or uneven surface (like a pillow or foam square). Try to perform these exercises every day in order to see the biggest improvement in ankle strength and stability. If you have any questions about ankle strengthening, or any other sports-related injury, please contact the Sport Injury Hotline at 850-619-2862.
























































Until next month issue... Happy running!