The Rundown
PRA photo
From the Top

PRA President, Laura Harris President




Running through the oppressive heat of summer is oftentimes a painful thing to do. When I was training for a half marathon a couple years ago, I used to park and run from my grandparents' house at 5:45 am on the weekends. I was able to run to and from the airport for a total of 11+ miles. There were a few advatanges that made this arrangement ideal: a) I (more or less) coerced a friend in joining me. b) My grandparents have a pool that feels AMAZING after 11 miles. c) Grandma made a big, southern style breakfast (eggs, grits, bacon, sausage, biscuits, etc) for us afterwards. It was so ridiculously tasty, in that way many grandmas have with cooking, but totally ruined my chance at losing a few extra pounds. I look back on that period of training with a fondness and forget how completely miserable I was, sweating and covered in salt and sunscreen for all those miles. It might be good for all of us to take a moment to consider what we are doing now not as slogging through a few miles, but as making memories. Looking for those bright points makes me forget some of the pain along the way, especially a few years later, and also keeps me from making the same excuse of "it's too hot." Now if you'll excuse me, I have a breakfast date to make with my grandparents...


On another quick note, we have two great races coming up that you SHOULD get out there and train for: The Membership 5K Trail Run on August 25th and the Seafood Don McCloskey 5K on September 29th. Hope to see you there!









Pensacola Runners Association 

Membership 5K Trail Run 


The Pensacola Runners Association Membership 5K Trail Run to is back on the calendar to honor you for your commitment to our organization and the local running community! If you are already a member of the PRA, this race is free! The race will again be held at the Escambia County Equestrian Center on Saturday, August 25th at 8:00 am. If you have run this race before, you know these trails are wide and flat, offering great race times and real competition!


Our awards will include best overall male and female as well as best overall male and female masters, grandmasters, and great grandmasters. Prizes three deep in the usual age groups will be offered as well.


Back by popular demand, a big breakfast will be served at the after-party, including eggs, bacon, pancakes, etc. Every year we have all kinds of yummy treats for everyone to enjoy, and we plan to do the same again!


Only the first 150 entrants will receive free swag, so sign up early!


As mention before, entry fees are FREE to current members of the PRA, but please mail in or drop off (at the Pensacola Sports Association building) a registration form so we can anticipate numbers and reserve your swag! For non-members, the entry fee will sign you up for the race, but also consists of a one-year membership to the PRA! Fees are $15 for an individual or $20 for a family. Membership benefits include discounts on PRA race entry fees, free subscription to our monthly newsletter, The Rundown, and discounts at local businesses.


Don't forget... if you signed up as a new member at this race last year, it will be time to renew with us!


Packet pick-up will be at the Pensacola Sports Association building (101 West Main Street, Pensacola, FL 32502) on Friday, August 24th from 4-7 pm and the morning of the race from 6:30- 7:30 am at the Equestrian Center. Registration for the race will stop at 7:30 am on race day.


The UWF Cross Country team will be helping on course again this year, but we can always use more volunteers (who will also receive swag), so please contact Laura Harris at 850-723-5323 or if you are interested in helping. Specifically, we could use some willing cooks to help make the big breakfast! As always, you can find more information on this race and any of the PRA races at















TriGulf Coast - Runner's Advice

By Evan Malone 


Chafing 101 


Having trained for and completed most distances of road races and triathlons I have become intimately familiar with an uncomfortable problem to discuss, both literally and figuratively -- chafing.


Chafing can zap the energy and excitement from an athlete in the midst of a peak performance and it can also put a damper on post-race celebrations.  Personally speaking, I have finished Ironman-distance events and was nearly brought to tears as I climbed into the shower after 11+ hours of being rubbed raw.  There is seemingly nothing more painful than that first shot of shower water striking some raw skin under the arms, between the thighs, across the midriff.  As the burning pain starts to subside your mind inquires, "You aren't seriously thinking about grabbing that bar of soap and getting to work too?"  You get the idea.


I wish there was a simple solution to relate to everyone.  Not so.  It is more of a trial and error basis on what works and what does not work for every individual athlete.  But, here are a few simple pointers about chafing and how to perhaps avoid or limit it.


Where on the body it occurs:

- under the arms

- between the thighs

- in the perineal area

- along the bra line (women)

- nipples (usually men with ill-fitting or cotton shirts)

- along the sock line (especially with cotton socks)


When it occurs:

- longer distance training or racing events (generally longer than 75-90 minutes)

- hot, humid conditions (i.e. along the Gulf Coast between March and September)

- wet conditions caused by sweat or by dumping of water, ice, and sponges during an event

- heavy sweating which dispenses salt on the skin and leaves it there to dry and serve as an irritant

- saltwater and sand from a Gulf or Ocean swim at the start of a triathlon

- late in an event when running form is poor and thighs or underarms rub more than normal


Strategies to sidestep the problem:

- try clothing made of wicking fabrics, we spend plenty of money on our hobby so no sense in cutting corners when it comes to clothing

- avoid cotton socks and clothing, this is a very rough fabric which holds moisture against the body causing friction

- experiment with form-fitting clothing so as to limit the amount of fabric motion across the skin

- limit seams on clothing and go seamless whenever possible

- apply anti-friction cream or ointment to your individual "problem areas" before longer distance training sessions and races

- when multisporting it, take a chance to rinse off when coming out of a saltwater swim before heading out for a long ride or run

- only do shorter events -- just kidding, we all know triathletes don't know how to dial it back ;)


Anti-friction Products:
- there are TONS of products out there (creams, ointments, female specific, antibacterial, some with SPF, and so on)
- avoid Vasoline as it stains the clothes and does not wash out easily  (this rule does not apply at mile 20 of a marathon when that is all that may be available)
- unlike Vasoline, commercial products are designed for use with clothing and they also apply to the skin much easier
- many commercial products have protective AND restorative properties so they can be used before and after an event
- consider experimenting with the single-dose packets which some companies sell as these can be used for a re-application during a longer event.









Runner's Profile
 by Erika Smith


Runner's Profile

Brittan Snelling 




     Originally from Dallas, Texas, Brittan Snelling moved to Pensacola in 2002 to attend UWF. This is when she "really picked up running." Watching her roommate, an accomplished high school runner, go out for her morning and afternoon runs "really motivated me to begin." For Brittan, running has been a great "release," a way to "de-stress" and to "work things out in my head or just take a moment to be myself in my own world." In our increasingly busy, multi-tasking society, Brittan enjoys that during her allotted time for running, "I don't need to send an email or make phone calls." Brittan also loves the energy and health benefits that running provides. She relays that she suffered an ankle injury several years ago that took her away from the sport for almost one year. She is happy to report that since her recovery, she has resumed running and has returned to her original weight prior to her injury.


After spending a few years in Tampa post-graduation, Brittan returned to Pensacola about two years ago and explains that she has absolutely loved being back. Her favorite local races include the Double Bridge Run and the McGuire's 5k. Brittan's upcoming race plans include the Spartan Race in Mississippi, the Double Bridge Run, and possibly the Pensacola Half Marathon in November, depending upon her work schedule. As Brittan is the Senior Marketing Representative at the Medical Center Clinic, you will often find her working with their physicians, including Dr. Bryan Boerjan, who provides post race stretching at the majority of our local races.


Brittan explains that there are also some really great races held in her hometown of Dallas. Her favorite, their annual Turkey Trot, is "a huge event" held Thanksgiving morning, which takes runners on a tour of downtown Dallas prior to their Thanksgiving feasts. This is the race that she misses the most.


            Brittan is a dedicated runner who embarks on her daily run around East Hill with her running partner in the early hours of the morning, while it's still dark outside and most people are drinking their morning cup(s) of coffee. She also attends boot camp and Fixed on Fitness classes.


            When she's not running, Brittan loves spending time with her fianc�, Jonathan, and often heads out to the beach with a good book. She can also be found catching up with her girlfriend over a glass of fine wine and dinner at one of our local restaurants. As Brittan and her fianc� will be married in March 2013, wedding planning is keeping her pretty busy and her morning runs have been a great way for her to de-stress. And, "oh yes," Brittan "will definitely be going for a short run" on the morning of her wedding, stating, "on top of all of the other benefits of running, it gives me a great morning complexion." J







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 20

August 2012 

In This Issue
PRA Membership 5k
TriGulf Coast Runner's advice
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

Dawn Sanders 




We are happy to welcome Dawn Sanders as one of our newest board members.  Dawn has accepted the role as the editor of the PRA newsletter The Rundown.   


Dawn has lived in the Pensacola area for the last 35 years.  She is a fairly new runner, with only running experience for the last two years.  In this time period, she has completed several 5k races, six half marathons, one full marathon, and several triathlons.  In fact, Dawn was named as Rookie of Year in 2011 for the TriGulf Coast Mere Mortals training group and placed first in the Athena category at the Santa Rosa Island Triathlon in 2011.  Her love for running came to surface after losing a large amount of weight.  Dawn has become a very active member of the running community, volunteering for race related duties and participating in local running clubs.


When Dawn is not participating in running and triathlon activities, she enjoys spending time with her friends and family.   


Dawn is a graduate of the University of West Florida, Pensacola State College, and Escambia High School.  During Dawn's high school years, she played two years of soccer. 










Select Physical Therapy Offers FREE Sports Injury Hotline
Melissa McShan



Tackling Summer Heat 



August through October tends to be hottest time of the year in Florida. The combination of heat and humidity make for some very extreme outdoor running conditions. Experts suggest drinking lots of water to help keep you cool and hydrated. But is it enough to just drink water? If you listen to the makers of sports drinks, you may think not.

Advertising campaigns for Gatorade, PowerAde, and others promise enhanced performance due to superior hydration from these products. They say drinking water alone isn't enough- you must replace sodium, electrolytes, and sugar that your body loses through sweat and intense activity. Furthermore, these companies have spent millions of dollars funding research that suggests that your body's thirst mechanism is not reliable for indicating hydration and that water is not the ideal beverage for rehydration.

But recent reports by the British Medical Journal reveal that these claims may just be marketing hype. Consider this: there has never been a documented case of a marathon runner dying of dehydration, but there have been 16 who have died from over-hydration. Many doctors still consider thirst as the only guide you need to stay hydrated (exceptions are athletes who are prone to muscle cramps or have pre-existing conditions that require higher levels of hydration).

Many people who use sports drinks are "casual" athletes who spend less than 90 minutes performing intense physical activity. For these people, the calories and sugar found in sports drinks are not necessary to fuel their body for this short period of time. Fluid and calories lost do not need to be replaced by anything other than water and a healthy meal. Kids often drink sports drinks because they prefer the flavor to water, and parents feel this is a healthier alternative to soft drinks. However, the nutrition label on most sports drinks reveals higher sugar and calorie content than many soft drinks, plus most packaging of sports drinks packs 2 or more servings into every bottle.

For your next workout, consider this. Have water readily available and drink whenever you feel inclined. For a great pre- or post- workout supplement, try using chocolate milk. Chocolate milk is full of carbs and protein, which makes it a good pre-workout energy source or post-work out snack to replenish energy stores in muscle. Remember to take precautions in the heat and rest immediately if you feel sick, lightheaded, or too hot.
























































Until next month issue... Happy running!