The Rundown
PRA photo
From the Top

PRA President, Jehan Clark 

 
Jehan FTT
Jehan

 In last month's column I told you how excited I was to have such a great PRA Board this year.  As I mentioned then, the board actively jumped on the task of creating committees and I want to share just a little of what they have been doing.  

 

Your PRA Board Committees have been hard at work creating budgets, better organizing our website and database, and coming up with great ideas on how we can increase the benefits you receive as a member.  

 

The Marketing team is working on some very cool PRA branded merchandise that you will see very soon.  The Sponsorship Committee has been looking to refine the agreements we make with businesses so that we can bring added value and benefits to you.  The Charitable Donations Committee has been looking into some local youth running programs that we, as the PRA, can help fund.  The new Membership Coordinator took over this month and is working hard to make sure we have all of your memberships up to date.  If you have any questions about your membership please contact me at president@pensacolarunners.com  or         

Laura Harris, your Vice President, at vicepresident@pensacolarunners.com . 

 

In addition to getting the membership database current, our Membership Coordinator is also working on a member/volunteer social to be held again this fall.  We have not forgotten about all of you who give so generously of your time to volunteer at our events.  The Volunteer Committee has been putting together additional benefits that will be offered to our volunteers as a "thank you" for all you do.     

 

URGENT... URGENT... URGENT... URGENT... URGENT...

 

There is a very cool membership benefit that I wanted to remind you about happening this Saturday, August 27th. It's the Membership Run will be held again this year at the Equestrian Center where you can run the same cross country course that CC teams from middle school to college use at the Cross Country Stampede.  This is the race that is FREE if you are a current member of the PRA and if not you just pay the race entry fee and you become a member for the whole year.  This will be a fun course with a huge breakfast cooked and served by your PRA board during the awards ceremony.  There is also some great swag for the first 150 people to register.  So, even though it is free, please know that you still need to register.  You can find out all the details on our website. If you haven't already decided, make plans now to see us on Saturday!


Thank you for your support!   

 

Jehan 

  

Running Thoughts   Running Thoughts
    by Timo Hartigan

The Benefits of Running

I love to run, it consumes me.  I'd love to run more often, if I could.  If there were a few more hours in the day and if I could convince my body that running twice a day, everyday, would not be too much stress on my bones, I would.

 

I got to run twice on Sunday.  I ran 5 miles peacefully on the Blackwater Trail in the morning and I ran 3 eenergized miles with East Hill Hare and Hounds in the afternoon.  

 

I always feel better after a run, any run, no matter what the distance.  It's a combination of accomplishment, health, and the surreal feelings I enjoy while running...  And I'd like everyone to feel the way I do about the sport.  

 

I therefore have a few goals in compiling the Rundown each month:  first, to increase your desire to participate in the extraordinary world of running, second, to share the "fun side" of the sport, and third, to allow you to make healthy choices while participating.

 

I had some time to do "yard sale-ing" on Saturday morning and I found a hard cover copy of Jim Fixx's The Complete Book of Running.  This 1977 book is credited with helping start America's fitness revolution, and popularizing the sport of running. 

 

In the forward, Mr. Fixx speaks of the things one can learn from his book.  Among them are:

  • the remarkable adaptations the human body makes to training, even in old age
  • running is a natural tranquilizer
  • running is an enhancer to sexual pleasure
  • the nutritional secret that lets runners eat foods absolutely forbidden to most dieters-and lets them lose weight while doing it
I believe wholeheartedly in these and other benefits.  I cannot wait to take a deep dive into this book in the coming weeks and increase my own joy of running.

 

I'll see you on the roads and trails.

 

Timo

Seafood Festival 5K
September 24, 2011

 

Once again, the PRA and Race Director Richard Peterson will provide a great wicking t-shirt for this annual event. This year they will be coloredto compliment the artwork commissioned by the Fiesta of Five Flags for the Seafood Festival.  Register early for a discounted price, and if you are among the first 800, you are guaranteed, (what is sure to become), a favorite shirt.  You can enter by printing out the PRA registration form at the www.pensacolarunners.com website and mailing it to the PRA or through www.active.com .  (There is a link posted on the PRA website for registration).   Be sure to indicate shirt size. 

 

You know the PRA likes to mix things up and although this will remain a highly competitive running event, another improvement to this year's race is the number of Walker Awards.   We also thought it would be fun to do something different.  In addition to increasing the age groups, a new award has been added.....a JUNIOR overall walker award for a male and female in the age group 13 and under.  Hopefully this will encourage youth fitness and participation.

 

Seville Quarter is the scene for race-day registration, the post race party and awards.  Afterwards, stroll on down to Seville Square for the great activities included in the Pensacola Seafood Festival.

 

Be sure you don't miss out on this first face of the PRA running season by either participating or volunteering!  (volunteer@pensacolarunners.com

 
Runner's Profile
 by Erika Smith
Brett Lagan- Runner

            Like many of us, Brett "became a runner" after moving to Pensacola. Although he had been running for training throughout his life, his focus shifted to running as a sport in 2006, after joining the popular Tuesday night McGuire's Running Club and "6@6" (that's 6 miles at 6 in the morning! - with Running Wild). Brett's favorite races include the recently resurrected Bayou Hills Run, the Double Bridge Run, the McGuire's St Patrick's Day Prediction Run, and the Seaside Half Marathon. He also likes to compete in the annual SRI TRI at Pensacola Beach. 


           Brett is a distance runner at heart. His favorite race was the 2008 Marine Corps Marathon, which he completed shortly before going on deployment. He had a great time traveling with friends and spending time with his family in 
Washington D.C. and was awed by the number of runners competing in the event. His current favorite race distance is the half-marathon - his next will be the Pensacola Half. His other upcoming race plans include the Pensacola Cycling Classic, SixGap in Dahlonega, GA, and the SRI TRI. His ultimate race goal is to one day complete an Ironman.

 

Here in Pensacola, Brett can be spotted running the Bayou Texar loop, the "6@6 loop" along Bayfront Parkway, and through downtown and East Hill. He is also known to go for a run down Scenic Hwy to Chipley, and along the water, braving a run across the railroad trestle at 17th. Brett runs for health and fitness and "in order to clear my head and think." He also loves the camaraderie and social aspect of running.

Brett Laggan
Brett Laggan

 

 

            As a triathlete with a passion for cycling, Brett spends a lot of time riding his road bike. He is the current president of the West Florida Wheelmen, a local organization comprised of a group of cycling enthusiasts who are active in events throughout our region and the south. Brett became an officer because he "wanted to contribute in some small way to the movement of all of the organized sports communities in this area". The wheelmen offer rides for cyclists of all abilities and are known to organize regularly scheduled rides for socializing and for fitness, including a member-hosted Sunday morning ride and evening rides on Wednesday's and Thursday's. The Wheelmen also organize the annual Dr. Fenner McConnell Memorial Bicycle Ride and are assisting with the Second Annual Pensacola Cycling Classic coming up next month.

 

  
            Brett is a buckeye! He grew up in 
Ohio, graduated from Miami University, then the Ohio State University College of Dentistry. He served in the U.S. Navy for 11 years before starting a private practice as an Oral and Maxillofacial Surgeon here in Pensacola. He and his wife, Christy, have been married for 13 years and have two sons, Riley and Sam.   

When he's not riding his bike, running, or swimming, Brett enjoys spending time with his family, going to the beach, hanging out with friends, eating, and traveling. Be sure to say "hello" to Brett at McGuire's Running Club. 

This Tuesday will be his 39th run - 11 more and he'll be "on the wall". 

 

Hot Weather Running Tips

Taken from Club Running, Newsletter of the RRCA


The Road Runners Club of America wants to remind the running community about the importance of following our hot weather running tips. Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.

� Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.

� Visit Gatorade Endurance's site. You will find great tools for developing a hydration strategy.

� To stay hydrated on your run, consider using one of the many products designed by FuelBelt, Inc. Get a 15% discount on online orders by using the RRCA coupon code: RRCA.

� Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat

and literally cook your insides from an elevated body temperature. Check your local weather and humidity level.

� When running, if you become dizzy, nauseated, have the chills, or cease to sweat.... STOP RUNNING, find shade, and drink water or a fluid replacement drink such as Gatorade Endurance. If you do not feel better, get help. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life threatening medical emergency, requiring emergency medical treatment.

� Run in the shade whenever possible and avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least 15 spf sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to transfer off the top of your head.

� If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution.

� Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.

� Do wear light colored breathable clothing. Do not wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits hot days to lose water weight is dangerous!

� Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running how long you think you will gone, and carry identification.

Stay hydrated, cool, and safe this summer!

Issue Number 12

September 2011

In This Issue
Seafood Festival 5K
Runner's Profile, Brett Lagan
Hot Weather Tips
Bd Member Profile, Charles Gheen
Don McCloskey

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.

Upcoming Races

  

 

Seafood Festival 5K Run/Walk 09/24/11

Quick Links


running wild logo


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: rundown@pensacolarunners.com

Quote of the Month

"But what I found even more interesting were the changes that had begun to take place in my mind.  I was calmer and less anxious.  I could concentrate more easily and for longer periods.  I felt more in control of my life.  I was less easily rattled by unexpected frustrations.  I had a sense of quiet power, and if at any time I felt this power slipping away I could instantly call it back by going out and running. "  
James F. Fixx
From his 1977 book,       
The Complete Book of Running 
  Got an interesting quip or quote about running in the community, send it in with "Quote of the Month" in the subject line.  If we publish it you'll win a free entry into a future PRA race.
 

Promotional Rates

If you'd like to have an event promoted in an upcoming issue of The Rundown, contact us at rundown@pensacolarunners.com 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".

PRA 

Boardmember Bio

Charles Gheen

Charles
Charles Gheen
Charles Gheen is a first-term PRA Board of Directors member.  Charles grew up in Pensacola, attended local schools and graduated from the University of Florida.  He completed his Master's degree at UWF.  He is currently the Race Director of the Santa Rosa Island Triathlon and a Pensacola Sports Association Board of Directors member.  He was formerly Secretary, Vice-President and President of PRA, a past President of TriGulfCoast, formerly the Double Bridge Run Race Director and past Chairman of The Pensacola Marathon.  Charles' activities include swimming, biking and running.

 

PRA Friend and Hero

Don McCloskey Passes

 
Don Announcing
Donald Thomas McCloskey
April 1, 1933 - August 9, 2011
A long time runner, Don was active in the Pensacola Runner's Association for many years.  He served as president and treasurer of the PRA and was awarded the Lou Gregory Spirit Award for demonstrating leadership and enthusiasm.  When his running days came to a close, he stayed active in the local running scene as an announcer.  Don was the popular voice and personality at the finish line of many annual runs such as McGuire's, Fiesta and numerous others.  Don embodied persistence and perseverance. Although he won an occasional award for running, he was the recipient of multiple awards for finishing the race and capturing the spirit of the event.  Don's positive attitude was infectious.  He will be greatly missed.
3 Tips for

Slowing Down

1. Know Why:  Demanding workouts like speedwork and long runs put a lot of stress on your body.  Running slow and relaxed for one to three days afterward gets blood flowing to muscles, which helps rebuild damaged tissue.
2. Know How:  Do easy runs up to two minutes per mile slower than race pace.  Or ditch your watch and run by effort- you should be able to hold a conversation without huffing or puffing.
3. Know When:  Feeling good on your easy day?  If you're following a training plan, do as it says- run the prescribed amount of miles easy and save your energy for your next hard workout.  If you're running for fitness or fun, run as long or fast as you like.

Recovery for Dummies
Legs begging for relief?  Try the supersimple legs-up-the-wall pose. Resting on your back with your legs propped up speeds recovery by draining fluids and stretching the hamstrings.

Food for Thought
You don't have to toil in the kitchen to make delicious recovery meals- you don't have to cook at all.  To recharge, spread cream cheese on a wrap and fill with smoked salmon and fresh veggies for an ideal mix of carbs, protein, and healthy fats. 

From Personal Best, The Warmup,
in the September issue of
Runner's World
Red Dress Run

New Orleans, La

 
Red Dress 2011
Red Dress Participants enjoy the Courtyard at Pat O'Brien's on Bourbon Street

For 17 years now the New Orleans Hash House Harriers have hosted an August Red Dress Run for Charity.  Last year, with over 6,000 participants, the Club was able to donate over $200,000 to local charities.  This year the tally will likely be larger.  
The run is held on the 2nd weekend in August each year. 
   Numerous runners from our local area participate each year.
 Be sure to place a note on your calendars to for next year's run.
On On!!
Until next month... Happy running!