The Rundown
PRA photo
From the Top

PRA President, Jehan Clark 



As we come to the end of this year and head into 2012 I wanted to share a little more of what the PRA has been up to. First of all one of our talented board members, Pat Kozma, put in an extensive amount of work, to include getting City Council to sign a proclamation, which all ended with the Road Runners Club of America Naming Pensacola as a Runner Friendly Community. There will be a press release soon, but this seemed like news that should be shared immediatley. 

Next I wanted to talk about some of the things your PRA has been doing in and around the community. A group of us got up before the sunrise on a cool November morning to work a water stop for the PSA Pensacola Marathon. There was a challenge to see who had the best water stop based on runners votes.  I am very proud to say the "80's Theme", PRA water stop won the contest and $750 that we decided to donate to the Manna Food Bank. 

Every once in a while I get a comment from someone asking "why do I pay my membership" or "what is it for". My initial response is to be a little offended since the Membership Run alone, a free race we put on each year for the members, easily exceeds the $15 (or $20 for a family) membership dues, not to mention the discount on the other 8 races we put on each year. Then I realize that I too like to know what I am getting for my investment; or at least that my money is going to a good cause. 

So this month I wanted to share just a few of those good causes that the PRA is helping to support. As I hope you all know the PRA is a non-profit organization made up strictly of volunteers. We have no paid staff or board members. We gladly put on all these races not to make money but because we all truly want to support the sport of running and believe that any level of organized sporting activity is good for the community and it's health. We also decided this year that we wanted to actually sit down and create a true budget for the PRA and in that budget set aside money specifically for donation to other worthy causes. When we Include the money won from the PSA Marathon water stop, we will have given away almost $8000 this year. The money will go to some great causes like the Escambia Track Club, UWF Athletics, The Wings program, as well as a few scholarship programs. We would not be able to this without member support from the memberships and participation in PRA races. Thank you for all your help and support this year and I hope you are as happy as I am that that your support is going to wards some very worthy causes.


Thank you!   


Running Thoughts   Running Thoughts
    by Timo Hartigan

Send my your running thoughts to:

Sometimes She Is All I Have


When I am healthy and able she never turns me down. I can plan to satisfy her weeks in advance, or I can make it a last minute thing... and she always says yes and always understands.  She always appreciates me and comforts me.  She listens to every word and knows every thought.  I can spend hours with her, or I can sneak her in for 20 minutes, she doesn't care.  She loves me just the same.  She is one of my best friends.  Being with her makes me happy and sometimes she is all I have.


This time of year, they say, is the roughest time emotionally for so many.  I had always heard that, but never understood it first hand... Until this year, that is.  


I am in retail and work extremely long, hard hours in November and December as we try our best to make the year.  Because of those long hours, I don't get to be with her as much as I would like.  So, the fatigue and the stress are not relieved as easily or as often as when I am with her.  Yes, this is the time of year when I miss her the most.


But there are other friends that come to your rescue when you need them.  If you are a social runner, like me, you can meet them at races or at one of the Run Clubs in town and these like-minded people become your support group and eventually your best friends.  


If running is one of your best friends, like "She" is mine and you can't be with her as often as you'd like this time of year, be sure to keep in touch with your other best friends and let them be there for you.


Remember the lesson from It's A Wonderful Life, "No man is a failure who has friends."


These are my Running Thoughts... I'll see you on the roads and trails.


Pensacola Beach Run

The Pensacola Beach Run Half Marathon and 5k/10k pick-your-distance is just around the corner. We have had a tremendous response and already have a large number of people registered.

This is going to be a great year for the PBR. We did a survey after last years race and feel like we have addressed all of your comments and concerns to make this years event even better.

The Grand Marlin is excited to have us back this year for the Friday night expo which will be bigger and better. The half marathon will start 30 minutes before the other distances so we can try to let everyone enjoy the after party together (and make sure we have plenty of food for all runners). We have another great long sleeve shirt guaranteed for the first 1000 participants and we have finishers medals for the half marathoners. We have some very unique awards this year, some of which are from local artists.

Last year the Sandshaker came to our rescue at the last minute to host the after party when our original venue dropped out and this years after party looks to be even better since they actually have time to plan and prepare.

It will be a great race and a great time had by all. Please check out our event page or go straight to imAthlete and register today before the prices go up.


To volunteer for this race please contact Lee Wright at or 850-939-3527

For anything else please contact us at


We look forward to seeing you on the Beach!!!


Jim Harrington Award


It is that time of year when we ask our members to make their recommendations for the Jim Harrington Award.

The Jim Harrington Award is given to a PRA runner who has used running and physical activity to overcome adversity or to recognize persons who returned to the sport of running after overcoming serious injury or physical illness.
It is given at the Pensacola Beach Run, and is named after Jim Harrington who was a dedicated PRA member and who bequeathed a gift to the club upon his death. Jim was an accomplished runner who lived by the notion that the older you get, the better you are.

Some previous years recipients have been:
1999 - Mike Hall
2000 - Ray Yarbrough
2001 - Beverly McElwee
2002 - Gary Upshaw
2003 - Glenn Windham
2004 - Terri Ramos
2005 - Brad Donahue
2006 - Charles Gheen
2007 - Gary Bunde
2008 - Thad Koped
2009 - Brian Casey
2010 - Jennifer Dutton
2011 - Laura Harris

Please send your recommendations to  


Runner's Profile
 by Erika Smith
John Fifer- Runner


     John Fifer, long-distance hiking enthusiast, is one of the most interesting runners you will encounter here in Pensacola. John began running about six years ago, as a way to train for his upcoming hikes and other adventures. In fact, John's most recent venture was an amazing ultra-light, long-distance backpacking trip across the Pacific Crest Trail (PCT).

     The PCT runs over 2,600 miles from Mexico into Canada, through California, Oregon, and Washington, along the spine of the Sierra and Cascade mountain ranges. Over the course of four months this summer, John walked 1,500 miles of the PCT (18-22 miles per day!). The PCT "boasts the greatest elevation changes of any of America's National Scenic Trails, allowing it to pass through six out of seven of North America's ecozones including high and low desert, old-growth forest and alpine country" (

      John explains that ultra-light backpacking (in which he carried a ~30 lb pack and restocked his food stores about every 5-7 days for his PCT hike) is actually very similar to long-distance running. (PCT fun fact: Ultra-runner David Horton ran the entire PCT in fully-supported ultra-runner style, completing the run in 66 days, 7 hours, 16 minutes, setting a speed record, which has since been broken, for fastest PCT completion. In fact, you can learn more about his efforts in the documentary film, "The Runner"). Due to the late spring beginning in April and early winter coming in October, only a handful of the approximately 500 thru-hikers were able to complete the entire PCT trail this season. At 9,000 to 14,500 ft of altitude, there was snow on the trail most of the time and the lakes were frozen over. This meant that John wore crampons for walking on snow and ice and carried an ice axe for the steep mountain passes that he encountered daily. As nature brought winter early this year, John plans to return to the PCT one day to complete the trail.

      John enjoys running in order to maintain his mental and physical health and so that he can remain in shape for hiking. He hikes for the "adventure, simplicity, beauty, and challenge" involved. When he's not out embarking on a long-distance hike, John is no stranger to outdoor adventures. Over the past few years, John has worked for several wilderness therapy companies based in Utah and North Carolina, as well as for the Outward Bound Discovery program here in Florida. These camps bring teenagers with a history of arrest, depression, self-injury, substance abuse, and other addictions into the wilderness for 1-4 months of backpacking, horseback riding, and canoeing. To John, "the wilderness is a very powerful teacher" and he has witnessed amazing transformations in the teenagers with whom he has worked. Additionally, since college, John has worked in a variety of "entrepreneurial stuff so I have control over my schedule which allows for my crazy adventures". So, you may have talked with John during his work as a Residential and Commercial Real Estate Agent here in Pensacola. (Interestingly, John has also worked as a Volcano Tour Guide).

      Like many PRA members, John is really looking forward to the upcoming Bay to Breakfast (B2B) run as well as the "Rugged Maniac"
 adventure/mud run in near-by Jacksonville, Florida in February. John's favorite places to run here in Pensacola include the ever-popular Tuesday night McGuire's running Club, Bayfront Parkway, the Airport Loop, and the Bayou Loop.

     John is a "Florida Boy", from right here in Pensacola. When he's not running, you can find him playing football, tennis, ultimate Frisbee, and cycling. In the "old days", you also could have spotted him enjoying a warm beverage at Et Caf�, the coffee shop that previously existed beside O'Zone Pizza.

       Be sure to ask John for more details about his hike when you see him at the B2B next month!

PRA Boardmember Bio:

Lori Moore


Lori Moore
Lori Moore
   Hi, I am Lori Moore.  I grew up in New England, the youngest of 7 children.  I am a mom of two very well adjusted adults, age 24 & 21. My daughter is a dental hygienist and my son is currently a senior at the University of Lamar in Texas. 
     One day, 6 years ago,while taking a long walk I "burst" into running trying to let off some steam from a difficult time in my life.  When I looked back, I couldn't believe I had run the distance that I just did.  It was only a matter of an 1/8 a mile, but from there I have increased my distance dramatically!  I first started entering an area 5k every month, joined the Tuesday night run at McGuire's, joined the PRA and worked on increasing my speed, trying to get under a 30 minute 5k. I started sleeping better and feeling better! 
      Two years ago I accidentally ran my first 10K at the Fiesta 10k&5k. I had forgot my number at home and turned around missing the bus to the start lines. I parked in the mall parking area only to realize I was at the 10k start! I met a young man at the start with funny tattoos on his calves (you all know him!) who told me that I could do it, and that is all the encouragement I needed! What a feeling at the finish, I could do anything!  I still don't run very fast, but I am steady, run the whole way and have met a lot of friends along my journey! My fastest time on a 5k is only a 28:58, but I have logged 114 runs with McGuire's, still run a 5k every month, ran 3 more 10k's and I just finished my first half marathon in October, running a 2:33:07 with my running buddy Maryjo. I am already planning my next half and this year I am doing the whole Double Bridge run! Thanks to all my running buddies ...Lewis, Maryjo, Cindy, Steve, Stephanie & her friends, Cory & Jessica, Mark W., Mark & Celia, Juan, Sunshine, everyone at McGuire's, East Hill Hash House Harriers, Dixie....(how long can this be?...) Jehan, Randy, Laura, Lisa.... etc !! Run on!!
PRA Cross Country Race Summary
Dec 3rd, 2011, UWF Campus

The 2011 PRA Cross Country 5k race took place on the UWF cross country trails on Saturday, Dec. 3, 2011.  The challenging course, which is almost entirely on the  trails in the Nature preserve area on the University of West Florida campus, provided a true cross country experience.  The ups and downs, full of roots and hairpin turns, is a race to compete against others and not the clock.  With a course record from 2009 of 17:34 by Tallahassee native Jared Black, the course is more of a survival of the fittest.  The women's course record ,is also from 2009, and is a 22:09 by Beatriz Labrada of Sandy Springs, GA.

The 2011 survival of the fittest cross country title went to 30 year old Mark Millika in a time of 18:48, which was 11 seconds ahead of runner up Steve Harris of Pensacola.  Meanwhile, 31 year old  Shalimar native Nina Kamp took the women's title in 23:22.  A total of 49 runners completed the course, and the youngest finisher was 6 year old Connor Daland.  Meanwhile, Eleven year old Seth Fell was the 7th place overall finisher in 21:32.  The most distinguished finishers included a pair of 73 year old runners.  Dan Keely covered the course in 32:18, while Barney Walsh completed the run in 38:57.  The youngest female finisher was 11 year old Gabriella Levine of Navarre.

Award winners for the Masters Division included Pensacola Michael Kohler, who finished 4th overall in a time of 20:02, while the Women's Masters winner was Lisa Fairbanks of Gulf Breeze.  Fairbanks was the second overall female finisher in 24:27.  The Grandmasters champion for men was David Hambrick, who finished 12th overall in a time of 22:41, while the Women's Grandmaster champion was Ali Gerold in 27:34.  The Senior Grandmasters champion was Molino native Robert Bath, who completed the run in 31:45

Issue Number 14

January 2011

In This Issue
Running Thoughts by Timo Hartigan
Featured Run- Pensacola Beach Run
Runner's Profile John Fifer
Bay to Breakfast 8K
UWF Women's Team Makes History

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


Bay to Breakfast 8K01/21/12

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:
PRA donates to Manna

Red Nose Run
Danielle, Bradley, Brenden & Brett St John at the Red Nose Run

Mary Sever and son Kelly at the East Hill Hash Santa's Helper Run
Mary Sever, son Kelly, before the East Hill Santa's Helper Hash Run

Quote of the Month

"If you can get up off the couch, walk to the kitchen, get something from the fridge and back to the couch without breathing can run!"  
from Lori Moore
 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 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".
Select Physical Therapy Offers FREE Sports Injury Hotline

Hi PRA members!  My name is Melissa McShan and I am an athletic trainer with Select Physical Therapy.  I have worked with athletes at all levels of sport for over ten years.  I am also an avid runner and I have experienced firsthand the frustration of dealing with a nagging injury. 

Each month I will address a different topic related to injury treatment and prevention for runners.  If there is a specific injury or health related question that you have please feel free to call the Select Physical Therapy Sports Injury Hotline at 850-619-2862.  This is a FREE service available 24 hours a day, 7 days a week.  Callers are able to speak with a Certified Athletic Trainer about injury care, treatment, and prevention.  This is a great way to determine if a trip to the doctor is necessary or if the injury is something that can be treated at home.  The Certified Athletic Trainer can also put you in touch with an orthopedic physician (if necessary) and assist you in getting an appointment that is convenient for you.  I encourage you to use this service whenever necessary to save you time and money!

Today I would like to debunk a few running injury myths.  With so much information available via the internet and social media it can be difficult to differentiate between fact and fiction.  Below I have listed a few of my favorite urban legends.

  1. Running is bad for your knees.  I usually hear this from non-runners, and it is often part of their excuse for not running.  Guess what?  Runners are not any more likely to have joint damage than non-runners.  However, runners, just like any other athlete, must strength train and cross train to keep their bodies in top running shape.  Overuse injuries and long-term damage to muscles and joints are often the result of inadequate preparation of the body to endure physical stressors.  Translation: take care of your body, and it will take care of you.  If something hurts, stop!
  2. Eating bananas will prevent cramping.  Bananas are a great addition to any diet as they are full of nutrients and fiber.  However, some athletes believe that the potassium in a banana will prevent exercise-induced muscle cramps.  Many studies have been done to determine the exact cause of muscle cramps.  My research and personal experience have shown that cramps are usually the result of dehydration or muscle fatigue.  While the potassium from a banana certainly won't hurt, prevention efforts should include lots of fluids before and during activity as well as proper training and conditioning.
  3. Stretching before running helps prevent injury.  There is no truth to this whatsoever!  Cold muscles are very resistant to stretching and engaging in a pre-run stretch can actually cause injury.  If you enjoy stretching be sure to do it after your muscles are warm, ideally at the end of your run. 
  4. Runners don't need to lift weights/strength train.  Most of the running injuries that I treat could have been avoided if the athlete had just worked a little harder in the weight room.  Many runners avoid strengthening exercises like the plague.  The misconception is that strength training can interfere with running performance.  The exact opposite is true.  Even the recreational runner will see improvement in performance with basic strength training exercises.  Muscles need to be strong to handle the demands of running, especially for those high mileage days.  Strength training with basic exercises that can be done in your living room can help you get the most out of your daily run and can have a significant impact on injury prevention.  Try this:  stand at your kitchen table with your feet shoulder-width apart and your hands flat on top of the table (for balance).  Bend your knees as though you were going to sit down in a chair.  Stop and hover about 3 inches above the seat of the chair, hold for 3 seconds, then return to your standing position.  Work up to 50 times, 2-3 times per week. 

Bay to Breakfast
8K Cross Country Challenge

I just wanted to invite you all out to this year's Bay to Breakfast Cross Country Challenge. Proceeds of this race go towards the travel fund for the UWF cross country teams, and as a member of the Pensacola Runners Association I am proud to help support our local running teams.  The race will be on Saturday, January 21, 2012 at 8am in the Naval Live Oaks Park. Registration will continue on race day until 07:30am.  It is the same venue as last year, a challenging 8K cross country course on predominantly sandy terrain.  The start/finish is behind the power substation between Gulf Breeze Hospital and the Park. The post-race party is in the parking lot next to Salvator and Associates office building.  This year's shirt is a long sleeve in either charcoal or military green with the B2B race logo on it. The awards are coffee mugs with the race logo as well; they will be handed out with other give-aways during the pancake breakfast. Shirts are only guaranteed to the first 100 registered participants, so hurry up and register on the Pensacola Runners association website!

Hope to see you out there!

Glen Sefcik

B2B Race Director


UWF Women's CC Team Makes History

On November 5, 2011, the University of West Florida Women's Cross Country team made school history by placing 2nd in the NCAA South Regional race and advancing to the NCAA Div. II National Championships.  This marked the first time in UWF history that a cross country team qualified for the National meet as a team.  The National Championship race was held in Spokane, Washington on Nov. 19th.  Race conditions for the event were not exactly Florida friendly, as the race time temperature was 24 degrees with blowing snow, and at least two inches of accumulation on the ground !!


For the University of West Florida Women, several had never seen snow before, and only two (Michigan native Aimee Marsh and Illinois native Keyanna Dennis) had ever run in snow before.  Six of the other seven athletes were Florida natives, and included local athletes Audrey Carson from Pace high school, Kelley Bahn from Tallahassee Chiles high school, and Karyssa Tourelle-Fallon and Sabrina Seignemartin from Navarre high school.

Hog Wild Bus Trip
If you are interested in taking a bus to Dothan with area runners for the annual Hog Wild 5K/15K quickly email Randy so we may determine the interest:
Until next month issue... Happy running!