The Rundown
PRA photo
From the Top

PRA President, Laura Harris President



I would like to take the opportunity of this article to thank the many volunteers that come out and help at each of our races. I was recently the race director of our PRA Membership 5K Trail Run and had the best experience yet (this is my 4th year directing this race), mostly due to such wonderful help! A race director needs reliable, cheerful help, and I could not have asked for a better team. Randy Maygarden is directing our upcoming Seafood 5K, and I know he, too, will be relying on many people to get the task done. If you are ever injured, or need to take a break, please consider volunteering for one of our races. And if you plan to race, you can still help at registration or clean-up. But most importantly, anytime and anywhere you race, please thank as many volunteers as you can. They are the backbone of this and many organizations!


On a more somber note, the PRA lost one of its own recently. Commander Stephen Crane was a Lou Gregory Award winner and a dear friend of the running community. Please see the article in this newsletter describing his many accomplishments.


Lastly, when pruning your closets for fall clothes, please consider donating your gently used running shoes. We will be collecting these at the Seafood 5K Registration and Race to distribute to various students in need, as we have recently found out some local high school track and cross country clubs have kids training in shoes not meant for running. All sizes will be welcome!


See you at the Seafood 5K!!!!





In Memory of 

Stephen H. Crane

Stephen H. Crane, of Pensacola, Florida died Sunday, August 26, 2012 at the Naval Hospital Pensacola.

Cdr. Crane was born October 24, 1942 in Boston, Massachusetts and was raised in Manchester by the sea. He was a graduate of Wentworth Institute of Technology with a degree in Mechanical engineering and entered the Naval Reserves as a seaman in 1959. He was commissioned, and received his wings as a Naval Aviator in 1964. After augmentation in to the regular Navy he served in five fighter squadrons. He flew two hundred and five combat missions in Vietnam, from 1968 to 1973. He graduated with an Engineering Degree from the U.S. Naval Postgraduate School, Monterey, California in 1972 and received his MBA from Auburn University while a student at the USAF Air Command and Staff College, Maxwell AFB, Montgomery, Alabama in 1978. In his last sea tour he was the Combat Systems Department Head aboard the USS Saratoga, CV-60 before entering Aeronautical Engineering duty. He retired in 1985 after serving as the production officer and Executive officer of the Naval Aviation Depot (NADEP) in Pensacola, FL.


His post retirement employment included; Executive Director of the Escambia County Unit of the American Cancer Society; and the Pensacola Site Manager and Senior Engineer for Systems Engineering and Management Corp. (SEMCOR) supporting the Naval Aviation Depot (NADEP). After NADEP closure, Cdr. Crane graduated from The University of West Florida with a BA in Special Education (specific learning disabilities). He taught math at Pensacola High School from 1996 until his retirement in 2003. While at PHS he coached the boys and girls Cross Country teams for four years.

Cdr. Crane's awards include the Meritorious Service Medal, The Air Medal with gold star and ten strike/flight awards, Navy Commendation Medal with gold star and Combat "V", Navy Achievement medal, Vietnam Gallantry Cross with gold star and every unit commendation including the Presidential Unit for duty in USS Midway, CV-41.

Cdr. Crane's memberships include: Past President of the Pensacola Runners Association, Past President of the ESCAROSA Chapter of the Retired Officer's Assoc., Flight Captain of the Order of the Daedalians, The Association of Naval Aviation, Board of Directors PENAIR Federal Credit Union, The Tailhook Assoc., US Naval Institute. He was also general chairman and race direct of of the
Blue Angel Marathon, 1984 and 1986. He and his wife Sandy were co-winners of the PRA, Dr. Lou Gregory Spirit Award in 1991.
Survivors include his wife, Sandy Crane of Pensacola; brother, Col. Kerry J. Crane (Mary) of Montgomery, AL; his children, Stephen (Irene) of Mesa, AZ, Kirsty Clampitt (Chris), Iain (Tracey) Clampitt and Katie (Dale) Owens all of Pensacola; and his seven grandkids, Kyleigh and Elijah Owens, Maeve and Maggie Carroll, Caidan Clampitt, Danica Allen and Dustin Roberg.

Cdr. Crane was the son of the late Senter H. Crane and Madeline Crane of Manchester by the Sea, Massachusetts.
The family will receive friends and celebrate Cdr. Crane's life on Wednesday, September 05, 2012 from 5:00 p.m. until 7:00 p.m. at Oak Lawn Funeral Home.

The family request that everyone wear Orange and Blue for the love he had for Auburn University "WAR EAGLE". Please join us for the interment of his ashes at Barrancas National Cemetery at a later date.
In lieu of flowers the family request that you make donations to
, under team name "Walking with Katie" in honor of his daughter, or to the Greyhound Rescue, P. O. Box 64, Gonzalez, FL 32560.
OAK LAWN FUNERLA HOME is entrusted with arrangements.

Condolences may be offered at
Source: Pensacola News Journal



































Runner's Profile
 by Erika Smith


Runner's Profile

Amy Stachowicz




     In March 2002, shortly after moving to Pensacola, Amy Stachowicz ran her first McGuire's 5k (decked out in green attire!) and she's been "hooked" on running ever since. Amy credits her girlfriends, Diane Martinez and Angelika Cope, who "were constantly running every race possible" as the ones who pulled her out to more and more races in 2006 where she began to place in her age group, giving her the confidence to start training for longer distances. She's been running, almost daily, ever since. Over the years, Amy has run the majority of local 5k's and multiple half marathons, including the Holiday Half Marathon, held annually in December in Point Clear, Alabama, where she set her PR of 1:48:59. However, the PRA's Pensacola Beach Run is her favorite half and has joined the Double Bridge Run and McGuire's 5k as her top three beloved races.

The next few months will be busy for Amy, as her upcoming race plans include competing for the second time in next month's well-loved Santa Rosa Island Triathlon followed by running our hometown Pensacola Half Marathon in November. She's also looking to run the Rock N' Roll Half Marathon in New Orleans in 2013. In the mean time, you can find her running through the quaint and inviting neighborhoods of East Hill and East Pensacola Heights as well as at beautiful Pensacola Beach. For Amy, "there is no better feeling than putting on my headphones, cranking up my music" and going for a run.

Amy's favorite forms of cross-training include attending the hot yoga conditioning classes held downtown at Breathe Yoga Studio and swimming anywhere and everywhere. Amy grew up in the charming beach town of Ponte Vedra Beach, just north of St. Augustine, where she looked forward to swimming at her grandparent's lake house, in the pool, and in the ocean on her surf board. She attended Nease High School (famous for graduating football player, Tim Tebow), then UWF where she earned her BSBA in Accounting. She is employed as a senior auditor at Saltmarsh, Cleaveland and Gund, working with Non-Profits, Healthcare, Construction, and Governmental clients.

With her love of swimming, it was a natural progression to take on the challenge of competing in her first triathlon. While pregnant with her daughter in 2010, Amy volunteered at the SRI TRI and made a commitment to herself "that day" that she would participate in the race the following year. In 2011, Amy joined Tri Gulf Coast's popular training program for SRI TRI, Mere Mortals, and went on to complete her first tri!

Amy recently became a member of the board of the Pensacola Runners Association. She's been an active PRA volunteer, including co-directing the 2012 Bear Lake trail run with her good friend, Angelika Cope. When she's not running (or swimming, or sweating at yoga), you can find Amy spending time with her children, ages 13 and 2, going to the beach, riding bikes with her family and friends, and going anywhere where there is live music.

Be sure to cheer for Amy when you see here at the SRI TRI and the Pensacola Half Marathon!



Upcoming PRA Race!
Pensacola Seafood Festival
Don McCloskey 5K
September 29, 2012 




     This year there is a fast new course that will run through the brand new Maritime Park, Admiral Mason Park, and Historic Downtown. The course is both runner and spectator friendly. The Pensacola Seafood Festival Don McCloskey 5K Run/Walk is sponsored by the Pensacola Runners Association and Fiesta of Five Flags. This run kicks off the fall racing season in Pensacola and is a popular element of the Pensacola Seafood Festival.  


     The run will commence at 7:30 a.m. on Saturday, September 29, 2012 at Seville Quarter, 130 East Government Street. The route will encompass city streets in Historic Downtown Pensacola. The post race party and awards ceremony will be held at Seville Quarter immediately after the race.  









Issue Number 21

September 2012 

In This Issue
Stephen Crane
Runner's Profile
Seafood Festival Run
Select Physical Therapy
PRA 40th Bithday Party

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.

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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:

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Select Physical Therapy Offers FREE Sports Injury Hotline
Melissa McShan



10 Commandments of Injury Prevention for Runners

  1. Know your body and respect its limits. Avoid the terrible toos: doing too much too soon. Everyone is different, so a "one size fits all" training plan rarely works for "all".
  2. Listen to your body when it sends you a message. That knee pain that doesn't seem to go away? The back pain that has gotten progressively worse over the last month? That message is from your body, and it means "STOP", not "Keep going and ignore me". The vast majority of running injuries that I treat are overuse injuries (aka injuries that got ignored too long) that would have never reached my office if the runner had listened to their body.
  3. Muscle imbalances are bad. Correct running form strengthens your hamstring and glutes and requires almost no effort from your quads. The knee is controlled by forces exerted by the hamstrings and quads, and when these forces are uneven injury occurs. Think of it as a game of Tug-of-War: you always want a balanced team on both sides of the rope for the best outcome.
  4. Participate in cross-training and strengthening exercises. Cross training and the use of weights for strengthening is the KEY to ensuring that your body stays strong and healthy. Cross training can help prevent overuse injuries while strength training can help prevent muscle imbalances.
  5. Enjoy RICE. When you suspect an injury follow these steps: Rest, Ice, Compression, and Elevation.
  6. Run on a level, soft surface. Where is the worst place to run? Down the street in your neighborhood. Cement is the hardest of all the running surfaces you could pick (10x harder than blacktop) and streets are built with a slope meant to help water drain to the gutter. This combination of a hard uneven surface is an injury waiting to happen. Running on the sand, in the grass, on a dirt trail, or on a track will reduce your risk of injury.
  7. Do not run as fast as you can all the time. Slow runs are just as important to your training as speed work. Too much speed work can actually slow you down as your muscles do not have the time that they need to heal and recover.
  8. Get shoes that work for YOU. Don't buy a pair of shoes if they don't feel good. All the technology and gait analysis in the world can't determine what shoe will work best for you. If your best friend loves his minimalist running shoes but you have been wearing the same bulky shoes for 3 years without injury, don't change a thing.
  9. Stretch. Enough said.

10.Let your body heal. When your doctor or physical therapist says "4-6 weeks" that's what they mean. You are not the exception. You are not tougher than the average person. Your body requires a certain amount of time to heal and remodel tissue. Lack of pain is not an indicator of healing progress. If you interrupt your body while it is healing, it goes back to the beginning and starts over. "Pushing yourself" only lengthens the amount of time that it will take to get you feeling 100% again.
























































  TriGulf Coast

Runner's Advice





"Packing for a Triathlon"

Unlike most running races, triathlons require much more gear. At my first triathlon I looked like a bag lady carrying my stuff to the transition area. My bags and bucket were overflowing with enough race gear to last me ten triathlons. I still tend to over-pack (but I am a girl and we tend to have an art for over packing!) but I have managed to minimize to the essentials and keep it in one bag.

Often times at triathlons, the parking area and the transition are not conveniently located. With this to consider it is easiest to have a back-pack style bag so that if you have to ride your bike to transition it is easy to sling on your back. There are lots of styles and brands to choose from. I don't use a "tri-specific" bag, but rather a school style backpack with lots of pockets so I can organize everything.

Here is a list of the MUST have's:

  1. Bike: I don't keep this in my tri bag! A road bike, mountain bike (put road tires on it) or a tri bike is fine. You may decide on clips and cycling shoes (these should be in your tri bag), but if you are just getting into triathlons your running shoes with standard pedals with toe clips are fine.
  2. Bike Helmet: An absolute MUST have! Any time your fannie is on the seat your helmet must be on your head and chin strap buckled on. The helmet must be a CPSC certified model.  Make sure it fits properly, snug and wouldn't want it slipping over your eyes during a race!
  3. Triathalon shorts/top: Whatever you want to wear on race day. There is lots to choose from but most important make sure it is COMFORTABLE. You would hate to find out � through the race that you are miserable because of your outfit. Make sure you train in what you will wear on race day!
  4. Swim Cap: I carry a few in my bag (seems like a training buddy always forgets there's). I have probably never bought one because most races give you one. I like bright colors so that I am easily identifiable as a swimmer in the open water.
  5. Swim goggles: Every triathlete has their favorite brand and style. Make sure they fit well and don't leak. Always good to carry a spare just in case of equipment malfunction on race day! I prefer one's that are tinted, especially if your race starts at sunrise and you are swimming into the sun!
  6. Towels: I like hand towel size or smaller. I generally carry 2, one will be used for setting up my transition area and possibly the other one for wiping the sand or debris off my feet after the swim.
  7. Running shoes: Everyone has their favorite shoe.   I like to replace my shoelaces with "speed laces." If you are using cycling shoes for the bike, this makes the transition to running much eliminates tying your shoes!
  8. Socks: Some people run sockless, but it's not for me! A blister during a race will be painful and ruin your race!
  9. Sunglasses: A must for me on both the cycle and run. I hate to squint. Also if you are riding on a windy day it will prevent sand or other debris from getting in your eyes.
  10. Hat or visor: I have determined that you do not look glamorous in triathlons. A hat or visor is a good way to hide a "bad hair day." It is also good to keep your head cool during a long race on a hot day.
  11. Fluids/Nutrition: Depending on the length of the race will determine what I bring. Generally for sprint tri's I bring water and possibly G2, I put some on my bike and I like to carry a water bottle on the run. I generally set out some Gu Chomps on my transition towel just in case I am feeling low on energy. For longer races I may bring more race specific beverages and solids.
  12. Race Belt: Your race number is only required on the run portion. It is easiest to have a race beltso you can strap it on and begin running. Safety pins are another option, but a real hassle.

Of course I have other "goodies" in my bag. Those items include, my ROAD ID, hair bands and barrettes, chapstick, body glide (chaffing and for putting on a wetsuit), plastic bags (for stinky clothes after or in case its raining on race day...don't want to start the run in wet running shoes), nail clippers/small scissors, Ibuprofen, flashlight (dark early mornings and setting up transition), defog/baby shampoo (so my goggles don't fog up), spare tire tube (make sure it's the right size for your bike), money (you never know) and lastly my camera so I can cherish the memories!


Save the Date

PRA - 40th Birthday Party and Volunteer Social Event!