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The Rundown
ISSUE #71
May 31, 2017
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In this Issue:
From the Top - Argonaut 5K Call for Volunteers - PRA Membership Social - How they Train - April PRA Board of Directors Meeting Minutes
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From the Top
By PRA President Jason Libbert
Hello PRA members. It's hard to believe it's been a year since I had the pleasure of becoming the board president. I want to thank all the members I've met and all the members that continue to support the PRA. I'd also like to thank the board members who helped the PRAhave a successful year: Gabby Gasque, Michelle Tierney, Steve And Heidi Lipe, Ashley and Brian Carter, Jennifer Taft, Claire Duren, Jared Brandenburg, Austin Adkison, Eric Miller, Craig Henry, Mark Rask, and Lori Moore.
The PRA had a great year: our races have grown, we've awarded an additional $5000 to local groups (an announcement will be made at the PRA Summer Social on
June 15), our members have grown to over 900, we reintroduced PRA merchandise and we've been more visible sponsoring local run clubs just to name a few.
I am completely stepping off the board, I will continue to serve and support PRA. I do urge anyone interested in joining the board or want to to volunteer to contact the board. As the saying goes "many hands make light work". The board is looking for a few more members. I encourage to come to a board meeting and see what it's all about. Email is at
PensacolaRunnersAssociation@gmail.com.
I'm confident Gabby and the new officers will continue to push the PRA forward.
I'll see you at the races.
Sincerely,
Jason Libbert
PRA President
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Registr
ation is Now Open For the Following PRA Events:
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Recent Results from PRA and PRA Partner Events
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2017 Argonaut 5K Call for Volunteers
We are still looking for a few folks to help out with the 2017
Argonaut 5K
, which will occur on Saturday, September 2, 2017 at 7:30 AM.
If you'd like to contribute, please contact us at
PensacolaRunnersAssociation@ gmail.com.
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2017 PRA Membership Social
By Heidi Lipe
Please join us as we celebrate the 45th anniversary of the Pensacola Runners
Association at our annual Membership Appreciation Social on Thursday, June 15, 2017 from 6:00 PM until -8:00 PM at Phineas Phoggs in the Historic
Seville Quarter! We will have appetizers, beverages, and lots of door prizes for everyone. The social is open to all current members of PRA and is a great opportunity to meet fellow runners and walkers in our community. Not a current PRA member? You can join now at:
PRA membership remains a fantastic value; an individual membership is $15.00 and a family membership is $20.00. By partnering with imATHLETE we now have a rolling membership which means that you will remain a current member for one full year from the date that you sign-up. As a PRA member you will receive discounts on PRA race entry fees, a free membership race, free access to a members only interval workouts overseen by a professional coach, our newsletter The Rundown, an annual membership thank you event, eligibility for the Lou Gregory, Jim Harrington, and Volunteer of the Year awards, and the opportunity to promote running and walking in our Gulf Coast area.
Mark your calendar now for the 2017 PRA Membership Social and we hope to see you there!
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How they Train
With Anthony Malatesta
Did you compete in high school or collegiate cross country or track? I am from Chatham, NJ and ran for Chatham High School. I only ran recreationally in college.
How many years have you been running? Nine years, starting freshman year of high school.
Lifetime personal records: 2:39 marathon at the 2015 Boston Marathon, 6:32 at the JFK 50 miler
Running Achievements for which you are Most Proud: I am most proud of my marathon PR from Boston, it was the only time I was able to run even splits over the two halves of a marathon
What running events do you train for or what are your training goals?
I am trying to stay in approximately 16 minute 5K shape, but I don't have any upcoming races planned for any distance. That said. I'd like to run another 50 miler sometime in the future.
How Many Miles Do you typically run when not injured and consistently running?
I hit between 45-60 miles a week depending on how much work interferes. In an ideal world if I were going to make a serious attempt to run another marathon or longer I'd up it to 80 or so.
What does your typical week of running look like? This applies to the winter when I hang up my bike.
- Monday: Intervals
- Tuesday: 50-55 minutes moderate
- Wednesday: 50 minutes moderate
- Thursday: 60 minutes moderate
- Friday: 45-50 minutes easy
- Saturday: 50-55 minutes moderate
- Sunday: 10-16 miles easy
How does your training vary over the course of a year? My training never really varies over the course of the year. Especially demanding periods of work might make running take a back seat, but I'll do my best to mitigate those conflicts as much as possible.
Do you take recovery or down time? By dint of never really varying my training I never schedule down time. I'll feel burned out every so often and take a few easy days in a row to shake that feeling, which isn't the best practice, but that burned out feeling can be hard to recognize/acknowledge.
What injuries have hampered your training over the past year? No injuries over the past year, the only thing that has ever seriously sidelined me was tendonitis in the knees which was easily fixed with stretching.
What type of running shoes do you prefer? I alternate days between the ASICS DS Trainer and the Saucony Kinvara.
What are your favorite running routes? The mountain bike trails off of Pate Street north of UWF.
What running resources do you like that would benefit someone else? There are some good form videos on Flotrack. That said, my form is terrible. I also highly recommend coming to the UWF track on Monday nights at 6 to run with the Pensacola Runner's Association! There is a new interval workout every week and it's a great group of people.
What advice do you have for beginning or experienced runners to help them with their training? I like to think that a consistent volume of moderate intensity mileage has been the key to my long term fitness and health. I almost never do intervals and generally stick to the occasional tempo to get my legs moving fast, so I'm never stressing my joints that much. I would recommend that beginners gently increase the volume of their weekly mileage and stick to moderate paced aerobic runs when trying to improve their race times instead of trying to introduce intervals to a low mileage plan.
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Registration Now Open For the Following Events by PRA Partners:
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June 10, 2017
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October 7, 2017
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November 12, 2017
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June 17, 2017
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April PRA Board of Directors Meeting Minutes
April 11, 2017; 5:30 PM
Pensacola Sports Board Room
Meeting was called to order by President Jason Libbert at 5:35 pm. President Jason Libbert
welcomed everyone and roll call was taken.
Board Members in Attendance: Jason Libbert,
Steve Lipe, Heidi Lipe, Michele Tierney, Jared Brandenburg, Gabriela Gasque, Lori Moore
Guests in Attendance: Madge Haven
Previous Month's Minutes:
The minutes were lost somewhere in cyber space during transmission and will be sent at a later time for board approval.
President's Report:
Jason L. reported that the feedback from Running USA was good. There will be no report on the grant requests as both Brian and Ashley are sick. Austin Adkison has resigned both his position as Vice President and also off the board. Gabby G. will be the new Vice President pending proper approval. A motion was made by Heidi L. and seconded by Michele T. to approve Gabby G. as new Vice President. Motion was approved.
Vice President's Report: Gabby G. suggested that for the larger races there be a contest of sorts for the group who has the best water stop. A suggestion of $150.00 was suggested as the winning amount with the monies going to a charity as suggested by the board. Gabby G. also mentioned that she would like to look into the possibility of starting the Grand Prix program again.
Treasurers Report:
Jennifer T. was absent but Jason L. said that all monies were accounted for and all events were doing well. Motion by Gabby G. and seconded by Michele T. to approve the financials. Motion approved.
Merchandise Report:
Mark R. was absent but Jason L. said the on-line store will be up and running prior to the Fiesta race. Also, the PRA facebook traffic was steady.
Membership:
Heidi L. reported that last month(March), there were 737 active members and as of this month there was 828. That is an 11% growth. She also said that 50% of the people who have signed up for the Fiesta race are not members and this would be a good event to talk up the PRA and try to enlist as many new members as possible. The June Social will be held at Phineas Phoggs on 6/15/2017 from 6:00 PM until 8:00 PM.
Events:
- Fiesta of Five Flags 10K & 5K: Shannon was contacted via telephone and she reported that Fiesta was running smooth and it was ready to go. Jim Readdy and Mike Kohler will be doing the course. Sherry Readdy is the volunteer coordinator. Shannon suggested we give back some of the profits to the military groups who volunteer their time to help off set some of their other fundraising events. Packet pickup with be at Running Wild on Thursday, 4/28/17, from 12:00-6:30pm. 10k runners, 5k runners, and 5k walkers will all have a different bib color. On Saturday, anyone with their bib will receive free admission to the Crawfish Festival downtown
- PRA Membership Run: Gabby G. reported that the PRA Membership Run will occur on 5/20/2017. There are currently 121 registered.
Other:
- Rundown: Get all articles to either Jason or Eric Miller as soon as possible.
Meeting was adjourned at 6:41 PM.
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All current PRA members are invited to the University of West Florida Track at 6:00 PM each Monday evening for a FREE interval workout overseen by UWF Cross Country Coach Caleb Carmichael! To learn more, join our
Facebook Group
.
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Call for Volunteers
The PRA is an all-volunteer, 501(c)(3) nonprofit organization with the mission to promote, support and develop running, walking and racing along Florida's North
ern Gulf Coast. We want the dollars spent by the running community spent on the running community, to enhance the experience of being a runner or walker in Northwest Florida.
The events and programs we produce would not be possible without the support of the Pensacola area's active and involved community of runners and w
alkers. That said, we are always looking for new blood to get involved and help take us to the next level.
We currently have open positions on our
Volunteer Coordination Committee and our
Equipment/Course Coordination Committee
. Both of these
extremely important roles provide excellent and fulfilling opportunities to meet some great folks and to get involved in the local fitness community.
If you'd like more information about either of these positions or other ways to get involved please send your your inquiry and contact information to the PRA at
PensacolaRunnersAssociation@gmail.com. To be added to our general volunteer database, please submit your information
here.
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The Pensacola Runners Association brings together runners, walkers and fitness enthusiasts 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 noncompetitive runners and walkers of all ages, races, genders and abilities.
Benefits:
- Discounted entry rates on the full calendar of PRA Races/Events, including FREE entry to our Membership Run
- The chance to eat, drink and socialize with fellow runners at our free, members only social events
- Access to our action packed monthly newsletter: "the Rundown"
- Eligibility for the Lou Gregory, Jim Harrington and Volunteer of the Year Awards
- Access to free, members only weekly interval workouts overseen by a professional Coach
- The chance to do your part to promote, support and develop running and racing along the Northern Gulf Coast
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Thanks to our Organizational Sponsors!
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PensacolaRunnersAssociation@gmail.com
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PENSACOLA RUNNERS ASSOCIATION
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