The Rundown

The Rundown Newsletter of the Pensacola Runners Association
September 2020

We are so happy that you are a member of the Pensacola Runners Association! You are invited to join us if you're not a member. We hope that you find this newsletter both informative and motivating. As a PRA member you can expect to receive the Rundown frequently. The newsletter provides training tools, insider race discounts, advice from the pros, and more. Don't see something? Click here to email us and we will make sure it gets considered. The running, walking and cycling path on the 3 mile bridge is open so check it out!

Running in the FL Heat and Humidity

8 Quick Tips for Running in the Heat

Paraphrased from an article by Hailey Middlebrook and Runners World. Click the link for the complete article.

View the entire story here

Well no shocker here! It's really hot and humid for running, walking and cycling on the Gulf Coast in August. Aside from the obvious but important tip of stay hydrated here are a few tips from runners to help combat the heat.

1. Freeze your water bottle the night before running.

2. Run at sunrise or sooner. Many of you are hitting the streets and trails by 5:30 AM.

3. Replenish your electrolytes. Drinking only water will flush away to much sodium and may cause cramps. Pickle juice is all the rage right now for beating cramps and more.

4. Slow down the pace.

5. Plan your route around shade and sprinklers. Shady routes

like East Hill with all the tree lined streets are great.

6. Dress for hot weather in lightweight clothing. Less is better.

7. Take breaks, listen to your body and pause when needed.

8. Wear a hat or visor, use sunscreen, wear sunglasses.

OK What do I cook next?

We hear this a lot as we spend more time at home in the kitchen. Check out Shalane Flanagan and Elyse Kopecky's two cookbooks Run Fast Eat Slow and Run Fast Cook Fast Eat Slow. These books are loaded with recipes, training tips, and a wealth of nutritional info for runners. Shalane won several Olympic medals and many races including the NYC Marathon. Elyse is an author, chef and nutrition coach.

Here's the link to their website.

PRA Upcoming Events!

September 20-27th, 2020

2020 Pensacola Seafood Don McCloskey 5K

The Pensacola Seafood Don McCloskey 5k, hosted by the Pensacola Runners Association, is going Virtual this year! And we want you to share your experience with us on Social media! We want to give back to our local community and sponsors, some of whom are local businesses. Here are few great reasons to be part of this years experience!

You will have one week to complete the Virtual Race. It will take place during the week of September 20th-27th, 2020.
One low flat rate with no price change of $15!
$5 from each registration will be donated to the MANNA Food Bank.
All who register for the race will receive an awesome participant shirts with this years winning design! (Guaranteed to those registered by August 24th, 2020) .
Racers will be encouraged to upload pictures of their races to our Facebook page.
Last year's sponsors will be offered a logo gratuitously on this year's shirt as a thank you for their prior sponsorship and support. Thank you sponsors for supporting us! It's our turn to support you!

Visit our website to Learn More!

or Print your form and mail it to:

Pensacola Runners association

P.O. Box 12552 Pensacola, FL 32591

During Covid 19 Coach Carmichael is posting the workouts on MNTs FB page so you may do the workouts on your own. Stay tuned for updates on when MNT will resume at UWF!

During Normal times 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 led by UWF Cross Country Coach Caleb Carmichael!

To learn more, join our

Facebook Group, PRA Weekly Intervals.

RUN CLUB

Due to Covid 19 the brewery run is suspended until further notice.

Run with us every Thursday evening at 6pm at the Gulf Coast Brewery for a 5K fun run and get your first beer on the house! Yes, that's right! Printed maps will be available at the brewery. After the run, each runner gets a free beer of choice and can play a variety of complimentary games such as Cornhole, Ping Pong, Checkers, and other ancillary games right there where the beer brewing and production takes place! To satisfy your hunger, there is also a food truck serving some delicious food for purchase! All runners, walkers, families or pet are welcome.

Gulf Coast Brewery is a micro brewery located in downtown Pensacola, FL. Come have a drink of local beer brewed on site!

Gulf Coast Brewery is located at 500 E Heinberg St, Pensacola, FL 32502

The PRA Needs You!

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 Northern Gulf Coast. Our goal is 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 walkers. That said, we are always looking for new members and volunteers to get involved and help take us to the next level.

If you'd like more information about how to get involved please send your your inquiry and contact information to the PRA at:

[email protected]

Membership

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.
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 opportunity to do your part to promote, support and develop running and racing along the Northern Gulf Coast

Thanks to our Organizational Sponsors!

Contact us:

[email protected]

Pensacola Runners Association offers "The Rundown" as an informational service to its members. Any articles, opinions or recommendations are owned by the respective authors, and are not necessarily opinions adopted by the Pensacola Runners Association. The Pensacola Runners Association recommends you consult your physician prior to engaging in any physical activity.