The Rundown
PRA photo
From the Top

PRA President, Jehan Clark 


Well It looks like the run is over and I have the bibs to prove it.  I thought this picture was a good parting image as I have completed all this years races either as a participant or organizer and had some great times doing it. It was taken over at one of a lot of PRA runners favorite out of town races, the Crescent City Classic(yes the PRA was well represented again this year as part of the Capt'n Funs entourage).  

This has been a great year filled with wonderful races, the ability to donate and give back not only to the running community but the community as a whole, and a lot of fun times and camaraderie!

We have laid some great groundwork this year and the most recent success of the Fiesta 10k/5k shows it. You should expect to see lots more great things coming out of your PRA in this next year as a good portion of the board will remain on and the new additions are top notch. Rather than me listing out all the things the PRA has accomplished this year I would ask you to attend a meeting or talk to one of your 2012-2013 board members, and learn about all the great things going on with the PRA. After doing so you may even want to pitch in and get more involved. Although I will no longer be on your board of directors you will see me around, especially this January when you come to participate in, or volunteer at, the 2013 Pensacola Beach Run 1/2 marathon 10k/5k, as I plan to still be the race director...if the board will have me!


Come join us on the 19th at Bear Lake as I pass the bib(or gavel) to Laura Harris, your incoming President!


Thank you for all of your continued support. See you on the roads or trails!


Thank you!   


Bear Lake Trail Challenge 
bear lake
 4-mile Trail Challenge around
 Bear Lake of Blackwater State Park in Munson, FL.
 8 a.m. on May 19, 2012


While the runners enjoy varying terrain, up and down hills, across bridges, over streams and swamps, the volunteers will be barbequing hotdogs and hamburgers for the post-race party, along with all of the fixings and dessert. As always, runners will receive their much-deserved awards in each of the age-group award categories; but this year, awards are a little different from the typical medals! Come on out, run fast, and win yours! This race also represents the annual meeting for the Pensacola Runners Association. During the post-race party, new board members will be elected. All members will be celebrating a successful year for Pensacola Runners Association under the guidance of the current Board President, Jehan Clark, as he turns over his title. The fun doesn't stop there; runners can participate in a couple silly, competitive games for prizes and bragging rights. You won't want to miss the 2012 Bear Lake Challenge!


Haven't registered yet? It's not too late to register! You can:

  • Online at


  • Mail in your registration form that can be downloaded at WWW.PENSACOALRUNNERS.COM by 5/11/2012.
  • Drop off your registration form at Pensacola Sport Association's office during normal business hours (M-Th: 8 a.m. - 4:30 p.m. or F 8 a.m. - 12 p.m.).
  • Register in person Friday at Pensacola Sports Association's office (101 West Main Street, Pensacola) from 3 p.m. to 6 p.m, or the morning of the race from 6:30 a.m. - 7:30 a.m. at the Bear Lake picnic house.


Once you're registered, don't forget to come pick up your packets on Friday at Pensacola Sports Association's office (101 West Main Street, Pensacola) from 3 p.m. to 6 p.m. or the morning of the race at the Bear Lake picnic house from 6:30 a.m. to 7:30 a.m.


Mapquest link to Bear Lake 


See you there!


Check out this years race directors after a test run on the trail!



 You won't want to miss the 2012 Bear Lake Challenge!
Hope to see you there!!


The first 250 registrants will receive PRA custom cinch packs -

 perfect for a hike or a beach day!  



And make sure you stay social with us

Like us on Facebook 

by Evan Malone


Curious about massage therapy for athletes?  Don't know if it is something you should try?  Wondering if there will even be a benefit for you?  Spend even a short amount of time the Google machine and all one will find is article after article listing the benefits of massage therapy for athletes of every stripe.  It is understandable that one might become overwhelmed with these articles, lists, and bullet points.  Overwhelmed to the point where the notion of pursuing massage therapy becomes daunting.

I won't attempt to regurgitate any of the physiology or benefits of massage therapy.  And, I won't pretend to know all there is about massage therapy - there is a reason why these men and women are licensed for what they do.  However, anecdotally speaking, I can vouch for the benefits of such therapy.  And, for many multisport athletes (i.e. triathletes) massage therapy is a vital part of the training/racing/recovery regimen.  In the triathlon community this is something that is common across all ability levels:  amateurs, elites, and pros alike.

When I first started in the sport of triathlon (1994), and while constantly endeavoring to stay competitive at road racing, I did nothing more than train and race.  I would tailor my training mileage to what sort of a schedule I had in mind for the season then I would push forward.  That worked, for a while...  Then nagging injuries started to introduce glitches to my rudimentary plan.  I would cut back on the mileage, maybe not push so hard at an upcoming race, and (foolishly) try to convince myself I needed a new pair of shoes.  Problem solved.  This too worked, for a while...  Every season I would find myself with some muscular/fascial pain that just would not go away with my original recipe.  This became aggravating.  Those of you who know a triathlete (or are triathletes yourselves), you know that we triathletes enjoy a sense of control over all things involved with our performance -- training, sleep, hydration, calories, electrolytes, racing gear.  For all the effort, time, and funds dedicated to my hobby I felt like I had no control over this cyclical injury pattern I was experiencing.

Once I made certain that these injuries were not structural issues (i.e. fracture, ligament tear, tendonitis, bursitis) I made the leap into trying massage therapy.  This was in 2010.  For all the time I had spent in the sport between 1994 and 2010, this still resonates as one of the best decisions I have ever made.  Better than any training tool.  Better than any expensive racing gear.  Better than the newest fad for electrolyte replacement.  And so on.

The commercially-available products (The Stick, Trigger Point) are developed to allow an athlete to economically self-treat.  It is arguable that there is a place for said products, but when an athlete finds him/herself with a situation where the nature of the muscle/fascial spasm, pain, or adhesions is/are too difficult to manipulate on their own this is when it is time to seek the help of a professional therapist.  The way I see it, the massage therapist serves to provide an academic, hands-on approach to whatever the acute issue may be while the home-use products are meant to maintain between visits to the therapist or to help bridge the gap between key workouts or targeted races.

Here are some tips for an athlete considering a massage therapist:

- Rule-Out Badness - First make sure your "problem" is not really some occult or malignant issue warranting medical help.  Some athletes go so far as to actually visit an Orthopedic Surgeon of Sports Medicine physician prior to seeking a massage therapist.  Further, a decent massage therapist should know his/her limits and any "red flags" with your story should alert him/her to direct you to a physician if indicated.

- Word Of Mouth - Ask other athletes about their experiences with various therapists.  Don't focus on the price (at least immediately) rather focus on the quality of the therapist and his/her understanding of what an athlete (i.e. a runner, a triathlete, etc...) requires to train and perform.

- Timing - Avoid scheduling your session in the 24-48 hours following a key race or a huge workout.  Your body will be understandably sore and this will make it difficult for the therapist to be able to effectively work without you "guarding" against the discomfort.  For acute problems, this does not apply as you will want to get in to see your therapist at the earliest convenient time.  Finally, avoid scheduling a session in the one or two days preceding a key workout or race (see below).

- Communicate - Make sure to clearly explain to your therapist what your active problems are.  What relieves/exacerbates the symptoms.  What you have tried up until this point.  What your goals are in training and racing.

- Hygiene - Make sure to arrive at your session in decent hygienic shape.  You do not want to meet your therapist after a run in the middle of the Summer or after you have worked in the yard all day.  This is common courtesy.

- Apparel - For men, compression shorts or boxer-briefs with a loose fitting shirt.  For women, compression shorts and a sports-bra with an optional loose-fitting shirt.  For both, a fresh pair of socks.  Freshly clean attire is understood.

- Feedback - During the therapy session make sure to provide real-time feedback to the therapist to allow him/her to know where your "trouble areas" are and what particular maneuvers/methods work better than others.  This is the way to develop a understanding between therapist and client.

- Immediately Post-Session - Be ready to feel a little worn out the remainder of the day.  Some equate this to feeling "viral" as if you may be coming down with a cold.  This is normal, especially after the first few sessions or after a session following a huge workout block or an endurance event.  The key to helping through this is to stay well-hydrated.  Some athletes find that an ice bath following a session is beneficial.  The ideas of a "lactic acid release" or "toxin release" are debated.

- 24-48 Hours Post-Session - You will be "flat" when it comes to your performance.  You can still train or race but you shouldn't expect to have the same "punch" as you are used to having.


Runner's Profile
 by Erika Smith
Joe Salter - Runner Profile



On Saturday, April 21, 2012, Joe Salter made history when he became the first person to complete a triathlon while juggling. That's right - he juggled the entire three legs of the popular Flora Bama Mullet Man triathlon (that meant swimming � mile while juggling three balls, biking 17 miles while juggling two balls, and running 4 miles while juggling three balls.) Joe spent nearly one year training for this feat and completed the tri in an impressive time of 1:57. Furthermore, he turned the challenge into an opportunity to raise funds for Ronald McDonald House Charities of Northwest Florida.

Joe's father, a professional entertainer and musician, taught Joe how to juggle when he was only 8 years-old. Little did his father know at that time that Joe would grow up to become a competitive joggler (that's jogging and juggling). In fact, in 2009, Joe became the only known person to joggle a marathon in Vibram FiveFingers when he joggled the Philadelphia Marathon in 3:31.

            So, how did Joe become involved in joggling? Seeking "something to do for stress relief and exercise," he began running in 2005 while a graduate student at the University of West Florida. Following graduate school, he began training for his first marathon, the 2008 San Francisco Marathon, and soon after read about "joggling" for the first time on the popular joggling website "", organized by his now good friend and accomplished joggler, Perry Romanowski. Joe explains that when he began joggling he was "instantly hooked once I got it down and realized how magical, synchronized, energizing, and relaxing it was." Pretty soon, Joe preferred joggling all of his runs.

            Endurance running and joggling is what appeals most to Joe. Thus, "The triathlon juggling world record was a one time deal. I wanted to do it well and then move on." His favorite local race to joggle is the Pensacola Marathon and his favorite out of town events include the Philadelphia Marathon (where he set his joggling PR of 3:31) and the San Francisco Marathon. His strategy for every race is to just enjoy the experience and share the joy of joggling with others.  

            Joe explains that although it may initially sound strange, juggling and running actually go extremely well together because of the rhythm and timing that both running and juggling share, making joggling "a mind-body movement that once practiced becomes very fluid and effortless." According to Joe, "joggling really heightens your sense of awareness, vision, relaxation and alertness." He shares that joggling has been referred to as a moving meditation and that it puts him "in a Zen-like state of mind." Joe has spent the past 15 years studying and practicing many diverse physical/mental disciplines ranging from yoga and meditation to team sports "and everything in between." Joe explains that over time, he's discovered that "joggling brings the best of both worlds" and he encourages every athlete to give it a try. Also, simply put, doesn't joggling just sound like a lot of fun?

            When he's not joggling, you can find Joe enjoying the simple moments in life with family and friends, gardening and working in his yard, completing building projects, travelling, cooking, and seeking out good deals at yard sales. However, not surprisingly, Joe's "number one hobby" is juggling.

            Let's give Joe a few months to kick-back, relax, and soak in the joy of his hard-earned world record and then I think we'll see him begin training to complete his first ultra while juggling!  

Bonus Runner's Profile
 by Erika Smith
Ann Knight  



It was Columbus Day weekend in 1996 when Ann Knight and the Santa Rosa Island Authority (SRIA) held the first annual Santa Rosa Island Triathlon here at Pensacola Beach. Shortly before, Ann was recruited by the SRIA during a Race Director's Seminar that she was facilitating for the Pensacola Runners Association to organize a triathlon at our beach to increase tourism here during the off-season. Ann gladly accepted this challenge and was mentored by successful business partners Joe Fernandez and Fred Rzymek, who are known for establishing the sport of triathlon in the Tampa/St. Pete area. (SRIA fun fact: Fred Rzymek is the uncle of current TGC President, Evan Malone. Fred is credited with bringing the sport of triathlon to Florida from California years ago.) Ann's husband, Charlie, a retired Navy pilot, and Janet Boylan, an active member of our running community, excitedly joined Ann in organizing the inaugural tri. During the second year of the event, Ann and her team began the popular Mere Mortals training program, thus named by Janet. Ann and her husband worked tirelessly developing this event and in just ten years, the race grew from approximately 475 participants to a field of 1,300+ (the year that it was cancelled due to Hurricane Ivan).

Sadly, Ann's husband passed away shortly before the tenth anniversary of the SRI TRI. The following year, she turned the event over to an associate in Louisiana, Bill Burke, who directed the race for the next two years. She then brought the SRI TRI back to its roots here in Pensacola, serving on the board for the next two years and appointing Charles Gheen as President and Race Director; He continues to carry that torch today. In 2004, two years prior to Charlie's death, the Santa Rosa Island Authority erected a monument to honor Ann and Charlie in appreciation for their efforts in founding and organizing the SRI TRI. (You likely recognize this monument as the starting line for many races in the Casino Beach parking lot!)

Although Ann grew up with a passion for swimming in the Gulf, she began running and cycling later in her life. Ann explains that she became a runner at the age of 44 in order to lose weight and to improve her fitness level after she stopped smoking. She laughs as she recalls learning to run "by running half a mile from one telephone pole to the next." She ran her first marathon, Marine Corps, in 1992. Her second was the inaugural Disney. At the age of 55, she completed her first tri, Billy Bowlegs. Then, at the age of 66, she competed in her first Half Ironman as a team with local swimming legend, Grace Ruckstuhl and her athlete husband, Ted Ruckstuhl.

About three years ago, Ann became very ill and was told that she had little time to live. Thanks in large part to the efforts of her brother, Geary, a retired Army pilot who arranged for her to be flown to Shands Hospital, she was able to complete a lung biopsy which showed that she has "a rare lung disease, treatable, but not curable", and was able to begin receiving the appropriate medical treatment. She describes her comeback as nothing short of amazing. In fact, her treatment team explained that it was her physical fitness and good health that "saved my life." Upon her return home, her first goal was "to walk to the end of the house and back." After she accomplished this, she worked hard to resume swimming and cycling, which she had been doing regularly until her cycling accident about six months ago. After spending four months in treatment at the local Wound Center, she participated in water aerobics for one month, then swam and aqua jogged for one hour last week for the first time since her accident! It certainly sounds like another comeback is in store for Ann, a wonderful inspiration to everyone whose lives she touches. She loves mentoring young athletes, joining them at Mere Mortals for their first bike rides and swimming with new triathletes who are fearful to swim in the gulf. She is also a recipient of the PRA's Lou Gregory Award, given annually to "a runner who has demonstrated great leadership and enthusiasm in helping to promote and maintain the sport of running in the Pensacola community."

Ann is a native of Pensacola who is proud to have become a "Navy Wife," moving around the country with her husband and 7 children before retiring here in Pensacola. She and her husband, who played football at UNC prior to joining the Navy, raised a family of athletes. For example, her daughter, Mary, is a phenomenal runner who twice competed in the Olympic Marathon Trials. Her son, Charlie, an avid surfer, designs the impressive, hand-crafted "palm tiki" awards given at the SRI TRI. Her youngest daughter, Cindy, recently completed Ironman Florida at the age of 50, improving her time by 1 � hours in just three years. (Her other adult daughters, all married with families, are successful business women living in Atlanta and St. Pete). Her oldest granddaughter, Sara, a 2X Ironman finisher, is currently in the process of organizing a bike and running relay from NOLA to Pensacola Beach, entitled "Gulf Coast Interstate Relay," which will be held next April. Her grandchildren are also involved in triathlons. I bet her great grand-children even have little bikes at home! Ann shares how grateful she is for having such a wonderful and supportive family who enjoy being active together. She, her daughter, Cindy, and Cindy's daughter, Katie, competed for four years as a team at the St. Anthony Tri. In fact, Triathlon Magazine featured a half-page article on their three-generation team in April 2004.

After accompanying Ann on a short stroll around her comfy home, it's apparent that she has enjoyed a "good life." Photographs of her family, children, grandchildren, and great grandchildren line the walls. Framed posters from the first two SRI TRI's hang in her garage, beside her marathon posters and just above a new Cannondale bike and cute Trek beach cruiser. Her house is filled with shells that she has collected herself from Pensacola Beach and Palm Island in South Florida. She explains to me that she loves knitting, travelling, and spending time with her family and friends.

If you haven't yet met Ann Knight, I hope you'll have the chance to soon. She is one of the most interesting and inspirational athletes I've had the pleasure of meeting. In the words of one of her grandchildren, "Grammy was never one of those Grandma's who sat in a rocking chair. She was out doing things." 



Issue Number 17

May 2012

In This Issue
Bear Lake Trail Challenge
From TGC
Runner's Profile
Bonus Runner's Profile
Select Physical Therapy
Board Member Bio

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


Gary McAdams5K Run/Walk06/09/2012


Quick Links


LuLu'S HOT TROT for ARC  Saturday June 16, 2012  ***7:30AM***  5K Run & Race Walk and 1Mile Run


 LuLu'S Gulf Shores, AL 
   7:30AM 5K run/walk


By Robertsdale Rotary Club Through Robertsdale Rotary Foundation (501�3) entity Benefit Association for Retarded Citizens of Baldwin County Where LuLu's at Homeport Marina Gulf Shores, AL When Saturday June 16, 2012



1 Mile after 5K is completed Fee $20 Postmarked by June 4, 2012 $25 after 6/4/12 Students (K-12) $15 prior to 6/5/12 Pick-up Friday 6/15/12 2PM to 6PM at LuLu's Day of 6:00AM day-of registration and packet pick-up


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".

Select Physical Therapy Offers FREE Sports Injury Hotline
Melissa McShan

Heat Illness

Summer is here! It seems there is no shortage of things to do this time of year. Races, festivals, concerts, and other events make Pensacola a very exciting place. It is also the time of year when we all need to be reminded of the dangers of heat illness.

Those of us that have lived in the southern United States for any length of time often forget that our average summer temperatures are considered "extreme" by most experts. Did you know that most guidelines for outdoor activities recommend that the activity be canceled if the heat index is over 95 degrees Fahrenheit? Those guidelines are rather impractical for this part of the country as our temperatures can exceed this number for months at a time.

Since we choose to live and play in this climate, it is important to keep in mind a few guidelines when exercising in the summer heat.

  1. Drink lots of fluids. Water, juice, and sports drinks are all good choices to help maintain hydration while running outside. Sadly, alcoholic beverages and soft drinks are not.
  2. Wear lightweight clothing made to wick away sweat. Cotton t-shirts are comfortable, but they absorb sweat and can actually make you hotter. Your best bet is to invest in a few workout shirts made of fast drying material (like Dri-Fit). On a similar note, do not think you are cooling yourself off by pouring water over your head. Our humid climate limits the amount of evaporation of sweat and water on your skin and clothes so the excess moisture actually acts as an insulator rather than as a coolant. A better idea is to carry a dry towel to wipe off excess perspiration.
  3. Try to avoid activity during the hottest parts of the day. 10am till 3pm is considered to be the "danger zone". However, be aware that late summer heat indexes can exceed 95 degrees at 8am or 10pm, so caution should be exercised regardless of the time of day.
  4. Don't be afraid to modify activity to accommodate extreme temperatures. Your body works much harder in 95 degree heat than it does in 80 degree heat. Be sure to change your workout accordingly. If you begin to feel lightheaded, nauseated, or feel your heart racing, STOP activity immediately and go indoors to cool off.
Know the signs and symptoms of heat illness. Heat stroke, heat exhaustion, dehydration, and heat cramps are all preventable if you know what to watch for. Give yourself plenty of recovery time between workouts to allow for proper re hydration. Headache, nausea, dizziness or lightheadedness, and concentrated (yellow/brown) urine are all symptoms of dehydration. If you notice these symptoms, consider canceling or modifying your workout until symptoms resolve. Be aware that heat stroke is a medical emergency that can cause severe health consequences or death.




The Capt'N Fun Runners



Angelika, Mike, & Diane 


Ben, Diane, Glen, & Jehan 

Board Member Bio
Dr. Bryan Boerjan

Hello fellow Pensacola athletes,

My name is Bryan Boerjan and I am a somewhat recent addition to the PRA board and to Pensacola. I am a Chiropractor at the Medical Center Clinic with Gulf Coast Pain Specialists and I moved to Pensacola two years ago from St. Louis, MO. I am originally from northern Illinois...yes, a Yankee...and love being here in Pensacola and at the beach. I have enjoyed the upgrade in the weather since moving here while being able to brag to family and friends back in the Midwest, as I don't have to worry about shoveling snow! Since moving to the area, I've really tried to get involved in the athletic community in various ways to get connected with athletes of all backgrounds and abilities. I began working with various races providing post race stretching and injury advice, which led me to my involvement with the PRA. After working numerous races and getting to know those involved with the PRA, I really saw what a great group of people this was and saw the positive vision they had for building a better community through the association. I was fortunate enough to be asked to join the committee about 6 months ago and have had a great time. The PRA is building great relationships with area Pensacola organizations that will continue to grow and improve the running community.

As a young athlete, I grew up playing various sports, including basketball, football, baseball, track and tennis. In high school, I had decided to focus on basketball and football and eventually able to receive a scholarship to play basketball at Samford University in Birmingham, AL. During my time there, I was studying to attend physical therapy school, as I had a passion for working with athletes, learning about the human body and sports performance. After having a significant back injury that was unresponsive to therapy, I went to see a chiropractor. After going through treatment, I was able to finish strong my senior season without injury, while also learning about my future career choice. During my senior year, I decided to switch professional schools and attend chiropractic school. I was intrigued about various treatment methods that not only helped me in sports, but how I could apply new and cutting edge treatment approaches to athletes and patients of all different backgrounds and ages to avoid injuries and achieve peak performance. After seeing what I missed out on having trying to become the best player I could with treatment and performance at such a late time, I am constantly motivated to teach others how they can stay healthy and perform at an early age.

Fast forward to today; I love being able to work with patients that have a desire to stay healthy and working with great people like the PRA. I now have a new found love for running, although, if I ran much more than a 10K, I'm afraid I may not make it but I continue to train. I thoroughly enjoy getting on my bike to enjoy the beautiful areas of Pensacola and the beach, as well as getting on the paddle-board for a great workout. My wife and I also enjoy kayaking and looking for the ever elusive sea turtle.

It has been great seeing runners of all abilities out at the PRA events and hearing their amazing stories of why they love to run and what motivates them. The people of Pensacola have been very welcoming and I look forward to running/biking/swimming/paddling/walking alongside all of you in the future.
If you ever need my professional services I would love to help you.
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Until next month issue... Happy running!