David Freeze

By David Freeze

Shields Couple Cycle the Southern Border, Part One

    Nothing is more fun for me than talking running and long-distance cycling. Dave Shields is an excellent runner, then when he added the Appalachian Trail and a ride across America to our discussions and I got interested fast.

    Patty, age 61, and Dave Shields, 62, are both retired but busy.  Patty likes gardening, pickleball and aerobic activities.  They both participate in local 5Ks on the SRR calendar.  It was at one of their first SRR races upon moving to Salisbury in 2018, the Santa 5K/Bigfoot reunion near Millbridge, that Dave discovered Rowan Helping Ministries.  He volunteers there as an interviewer at the Crisis Assistance Network, does life coaching, and is on the Facilities Committee.

    Dave had a dream at age 30 to complete his own endurance triple crown which included completing the Ironman Triathlon, hiking the entirety of the Appalachian Trail, and riding a bike across the USA.  Once their kids were grown up, and at age 50, he completed the Ironman in Lake Placid.  At age 60, in 2023, he hiked from Springer Mountain in Georgia to Mt. Katahdin, Maine to complete the Appalachian Trail.  Patty joined Dave on various hikes during each 500-mile segment of the 2200-mile-long trail.  During their first joint hike together in Georgia, and feeling a bit tired, Dave told Patty he didn’t think he’d wait until age 70 to ride across the USA by bike.  Patty replied, “If you do it at an earlier age, I’ll join you.” They thought they’d ride in 2024, but Dave needed more time to recover from his four month long Appalachian trail hike after the White Mountains gave him some knee tendinitis.

  For their cross-country ride, Dave and Patty chose to ride with a planned tour group because Dave didn’t want to manage the logistics like he did on the AT hike. They liked the idea of safety in numbers while riding on the roads with a group.

   Dave said, “The southern border trip was our default choice.  Originally, we had signed on with a tour company planning to ride from Los Angeles to Boston, starting in May.  The tour was canceled in late December 2024 due to a lack of participants, and we scrambled to find another tour. After a frantic internet search, we found the San Diego to St. Augustine tour.  Interestingly, it also almost didn’t happen due to a limited number of participants. The tour company, Timberline Adventures out of Boulder, Colorado, changed the tour from its usual normal of camping to a hotel tour. We are incredibly grateful that they chose to run the tour.”

   Both Dave and Patty are relatively fit. The biggest preparation is mental, knowing they would be biking 3000 miles over 43 days of riding, an average of 70 miles per day through elements out of their control including hills, heat, wind and chasing dogs. They spent hours pedaling a bike in the basement mainly to get their rearends adjusted to endless hours on a bike seat.  Dave, having completed several endurance activities, coached Patty on the mental adjustments needed for success which included focusing on the current ride and current day while keeping a sustainable pace over the length of the tour.

   The couple reported fantastic scenery! The bicycles allowed them to travel the country at a pace where they could appreciate all they were seeing. The deserts of the Southwest, the greening of the landscape through Texas Hill country, the Bayou of Louisiana, and the lush greenery of Florida offered them quite the contrast as they rolled along near the border. Seeing the massive border wall had them marveling at the engineering feat.

    Part 2 comes next week. The couple are back home now.

    Our next race locally is the Main Street Challenge 5K, Fun Run and Tot Trot in China Grove this coming Friday evening, May 9^th. The Town of China Grove now owns the race after taking over from the South Rowan YMCA. It is high quality event on the fastest 5K course in North Carolina based on the 14 minutes and 6 second state record finishing time of Donnie Cowart in 2023.

     For more information on other upcoming events, go to www.salisburyrowanrunners.org

By David Freeze

Tried and True Fitness Testing

     Back in the late 1970’s when I found an interest in running, I kept hearing the name of Dr. Kenneth Cooper. Then recently in our just completed spring beginning runners class, one of the younger participants told me about following the Cooper Test. That brought back great memories of testing myself against Cooper’s age group standards. After reading them again, I guess I still am.

    The scientific tool known as the Cooper Test is designed to measure how much oxygen your body uses while exercising, known as the VO2 max. The higher your VO2 max, the more efficiently your heart is said to be pushing blood out to your organs and tissues, indicating that the organ is healthy. Studies have shown that those with a high VO2 max for their age are less likely to die from heart disease than those with lower scores.

    The test was developed by Cooper in 1968, who originally designed it to measure aerobic fitness in the US military. It can be completed on a treadmill, a running track or on any flat and hard surface. 

  Here are some of the highlights and how to test yourself simply against Cooper’s assessments. You run, jog or walk quickly for 12 minutes without stopping while using a distance-tracking watch or app such as Strava or Apple’s health feature. A meter is 3.28 feet. For a simple measurement of distance, the Catawba College track is 400 meters.

    A results table called Cooper Test: A 12-Minute Run to Check Aerobic Fitness at Verywellfit.com shows the distances that are considered excellent, above average, average, below average and poor. The figures are listed by gender and age up to 50 years old, but sadly Cooper didn’t continue his work to older age groups.

    Men in their 30s should be able to run 1.9 kilometers (1.1 miles), while women of the same age should manage 1.7K, or roughly a mile. If a man can cover 2.6K, or 1.6 miles, in his 30s, his VO2 is considered ‘excellent’. The same is true for women in their 30s who manage 2.5K or a mile and a half.

      For mid-lifers, the threshold is a little lower. The average man in his 50s can cover a distance of just under a mile, or 1.6K in 12 minutes. If he reaches 2.4K, or a mile and a third, his performance is ‘excellent’. The average distance for a woman in her 50s can cover 0.8 miles or 1.4K, while anything over 2.2K, or over a mile, she’s excellent.

      Anything between 1.1K and 1.6K is considered poor, depending on the age group. You don’t need to wear a bunch of sensors hooked to your body to get these results because running engages most of the major muscle groups in the body. including legs, abs, shoulders, back and arms.

     Pushups are also a great measurement for fitness and overall health. Young men should aim for 28 pushups and women 20. At age 45, men should be able to do 16 pushups and women 14. For 55-year-olds, the count decreases to 12 pushups for men and 10 for women.

    Research has also shown that older people who can balance on one leg well are at a vastly reduced risk of dying within the next decade. That’s because how well a person can balance indicates their level of general strength, and ability to prevent trips and falls, which is a leading killer in elderly people. 

    Simples goals for age 18-39 are 43 seconds, 40-49 at 40 seconds, 50-59 at 37 seconds, 60-69 at 30 seconds, 70-79 at 13-19 seconds and 80 and over at 7 seconds. All this is good food for thought and a fun way to challenge yourself.

     This week’s race is the Teens With a Mission 5K and Fun Run Glow Run on Friday evening at Overton School. Look for this event and others upcoming at www.salisburyrowanrunners.org

By David Freeze

WRBTA and May’s Races

       In last week’s column, I inadvertently left out a very important paragraph. The WRBTA 5K and Fun Run, held last Saturday at West Rowan Elementary School, set a major Rowan County record. The race raised over $40,000 in proceeds and it had 450 registered participants. All of these proceeds benefit the Bible teachers in West Rowan Elementary, Middle and High Schools. To donate or for more information, please contact Deb Gusler at 704-902-5237.

      May is loaded with races. The first one on May 2^nd is the 20^th Annual Teens with a Mission 5K and Fun Run with a new home and course. After many years of holding the race at their church, First Presbyterian, this time the event will use Overton School as headquarters. Since TWAM remains a Friday evening run, organizers this year will use a Glow Run theme to enhance the experience. Organizers will provide the “Glow.” As the first race done on the new Overton course, spectators can see the runners three times during the event which uses most of the former Bare Bones/Greenway course that previously finished at Knox Middle School. All proceeds benefit First Presbyterian Church teen mission trips.

     The next morning, May 3^rd, will be the latest Girls on the Run 5K at Salisbury Community Park. About 300 girls will graduate the GOTR 10 to 12 week program by running the 5K cross country course around the park. More a celebration than a competitive race, most of the girls, each with a designated running buddy, will complete their first 5K. Community runners are allowed to participate in the event.

      Then on the next Friday evening, the China Grove Main Street Challenge 5K takes center stage. Officially owned now by the Town of China Grove, the race has a new date and an earlier start time. The kids’ fun run and tot trot kick off the fun at 7:15 pm near the China Grove Fire Department. The 5K course, starting at 8pm, has the official designation of having the state championship fastest time for a 5K. Donnie Cowart ran the fastest official 5K time in NC of 14 minutes and 6 seconds in June 2022 on this out and back course.  

       Then it is on to another popular race, the Ed Dupree 5K on another fast course at East Rowan High School. The May 17^th race starts and finishes on the track while honoring Dupree, long-time Salisbury Post sportswriter, runner and coach. Proceeds benefit the Ed Dupree Scholarship.

      And finally, the venerable Bare Bones 5K and Fun Run will also use the Overton course. Owned by the Salisbury Rowan Runners, this race originally started when a significant title sponsor dropped a race two days before the event. All this happened 24 years ago when SRR stepped in to still have the race as a thank you to our running community. Now, one of the area’s oldest races and renamed the Cathy Griffin Realty Chillin’ to the Bare Bones 5K and Fun Run, the event benefits Relay for Life. All participants, volunteers and sponsors get free ice cream at the finish. Wayne Crowder, one of the best runners in NC history, will serve as race director and is available for a no-charge photo opportunity during and after the race.

     Other Bare Bones sponsors include Novant Health, Lazy 5 Vets (providing the ice cream), Carter Law Group, CT Overton School and City of Salisbury.

      Look for more information on all of these May races at www.salisburyrowanrunners.org

     The 126^th Boston Marathon is set for Monday, April 21^st and will be covered by ESPN2 again. Just over 24,000 runners have qualified for the race out of 36,000 applications received. The first of a series of races goes off at 9:06 AM in Hopkinton, Mass. If you have the time, this is a great event to watch and usually the international competition for the win is amazing. All runners competing must have beaten a qualifying time based on age and gender.

By David Freeze

West Rowan Bible Teachers 5K Sets Records!

    One of the fastest growing races we have in the area is the West Rowan Bible Teachers 5K, just completed last Saturday, April 5^th.  Numerous groups and individuals come together to enhance this highly successful event.

    Race director Deb Gussler said, “It’s hard to believe that we just wrapped up our fourth race! It feels like yesterday I was standing in my garage chatting with a friend about ways to support our Bible teachers beyond the usual fundraisers.”  WRBTA’s annual golf tournament in August has been a success, but it typically drew the same crowd of mostly men.

     As a runner, Deb started thinking about how she could create an event that would engage a broader group of people, across all ages. That’s when the idea of a 5K came to life and when she presented it to the WRBTA board, they were all in. Deb, a board member herself, said, “I’m especially grateful to Kris Wolfe, the principal at West Rowan Elementary School, who immediately said yes to hosting the race. The students who benefit from the Bible classes gets the chance to serve and give back to their own community through this event.”

    The proceeds from the WRBTA 5K and Fun Run go directly toward supporting Bible classes offered in the West Rowan public schools. West Rowan High, Middle and Elementary are all served along with Mt. Ulla Elementary. WRBTA’s sole mission is to raise the funds necessary to keep these classes available to students. The program is 100% community funded since it doesn’t receive any state or federal funding. The WRBTA relies entirely on the generosity of individuals, local businesses, churches and events like this 5K. Currently, three teachers who serve four schools are reaching approximately 1,150 students each year. WRBTA’s annual budget is $235,000. 

    It’s almost impossible to pull off a race like this without the help of many incredible people. Deb said, “The WRBTA board truly works as a team since we all pitch in to reach out to sponsors, spread the word, and handle the many moving parts that go into race day. We promote the event through social media, yard signs, and even the Cleveland Town Hall which includes race info in the community’s monthly water bill. We also create videos to show at the schools, and local churches help us by sharing details with their congregations. When it comes to race day itself, safety and support are a huge priority. We are incredibly grateful to the Cleveland Police Department, Rowan County Sherriff’s office, and the fire departments from Cleveland, Woodleaf, and Scotch Irish for keeping the course secure.”

     Students from West Rowan High School came out to help with the races and cheer on the runners on the course, ROTC presented the flags, and WRHS chorus members sang the National Anthem. Other clubs represented included the National Honor Society, Crosby Scholars, Health Science Club, SERVE-U, Future Teacher Club and the wrestling team who contributed by cheering along the course, manning the water station, providing fun in the Kids Zone and so much more.

   In addition to the 5K, WRBTA also holds fundraisers throughout the year, including a flower sale at Salem Lutheran Church and The Arbors Church on May 11th, and its annual golf tournament at McCanless Golf Club on August 23rd.  

    Deb concluded with, “I’ll be honest with you. This community loves this program so much that they’re willing to help in any way. We celebrated 75 years last year! That speaks for itself! After Christmas each year, I hit the ground running by referring to the previous year’s sponsor list and reaching out again. I contact the west schools and ask their tech facilitator to advertise/share flyers daily or weekly on their school’s social media page. Rowan Salisbury School District even shared info regarding this year’s race!”

    The 5K overall winner was Brad Mueller with a time of 16 minutes and 58 seconds. The top female was Lylah Dennis who finished in 20 minutes and 41 seconds. Bryson Owens won the fun run. 450 runners registered for the two races.

      Look for a full slate of upcoming races in May at www.salisburyrowanrunners.org

By David Freeze

What if your training isn’t going well?

    Not seeing results in your efforts toward any health and fitness goal is frustrating, especially if you have been diligently working to get faster, lose weight, gain muscle or work toward any other health-related goal. Before you give up, consider the following areas of concern.

   Sleep is our best recovery tool. If you miss out on good and consistent sleep, you could sabotage your results and not even know it. I struggled for years with this one, and oddly after my accident sleep has improved.

    My best learned tips include winding down an hour before your projected bedtime. Things not done can be listed to be completed the next day. Stay away from caffeine and eating too much too late. Make your sleeping area comfortable, cool and dark. Put a pad beside bed if you often awake thinking of things to be done. Write them down and go back to sleep. Shoot for eight hours but strive at least for more than you did previously.  

    Are you working out without food being eaten overnight, first thing in the morning or without a small amount of good carbs, fat and protein 60 minutes before training? You can still train some while in a fasted state, but likely it won’t be fun.

    Hydration is key as well. Replacing sweat means you need to add water and electrolytes, or you will see a significant drop in performance during your workout and feel horrible afterward. A good sign of hydration loss is an easily recovered weight loss upon rehydrating.

   Make sure you are also eating well after the workout session. You need protein to help your muscles recover, but you also need carbs to rebuild glycogen stores to be ready for the next workout.

   Are you working as hard as you had planned each day? Make sure you have a plan, so you don’t wonder what to do next. Sometimes a trainer or coach can help. Technique matters whether you’re running, swimming, lifting or other workouts. A coach can assess your form and technique.

    A lower-intensity workout may be the best answer for a day or two. When training hard, there will be a top end limit that will require a rest or cross training. Sometimes as soon as I made it to the end of the driveway early in the morning, I knew it was time for a rest day. Pay attention to a sudden increased heart rate as a good sign of the body needing a rest.  

     There are good days and bad days when it comes to training. Instead of evaluating your performance daily, consider longer-term periods such as weeks, months or even years. Note the pattern instead of the daily spikes or dips. Keep a journal of how you eat, sleep and train each day. When you have a perfect workout day filled with new personal records and other progress, look back at the previous 24-36 hours, as you may find a blueprint to repeat your performance. When I hit a hot streak, I often mimic what might be working.

   Good performances are usually tied to how you slept, ate, hydrated, worked or rested the day prior and how you feel. You may also find what not to do if you have one bad day that makes you question yourself and your routine.

    But the best thing to do is to keep at it. I heard a radio pastor last week say something that has settled with me since. We have about 4,000 weeks on earth. Let’s make good use of them.

     April 5^th brings the West Rowan Bible Teachers Association 5K which is developing as one of the largest 5K’s and Fun Runs in Rowan County in recent years. The race starts and finishes at West Rowan Elementary School. Bible teachers aren’t funded by the state but the proceeds from this event all go to that purpose. The race course arguably might just be the fastest in the county.

    Look for this event and others at www.salisburyrowanrunners.org

By David Freeze

Local running and racing are getting busy!

      Late March through early June are usually busy months for racing and this year will be no exception. Here is a recap of the choices for late March and April.

     The Mt. Hope Run for Missions 5K and Fun Run starts off the fun. This run/walk is at Salisbury Community Park on March 29^th and uses the paved greenway and gravel roads for both races. Mt. Hope uses the proceeds for a long list of annual mission projects. One of the areas best managed races in a beautiful park setting is a great way to start the morning.

     Next up is the West Rowan Bible Teachers Association 5K and Fun Run at West Rowan Elementary School in Cleveland. This run/walk is in line to possibly take over as the largest 5K in the county with this year’s event on April 5^th. The run/walk is on one of the fastest courses in the county while touring Cleveland.  Proceeds from the event helps provide Bible teachers in the local schools since they are not funded by the state.

      On April 12^th, the One in 5K and Fun Run will also be at Salisbury Community Park. Race start is 9am. Since 1978, Family Crisis Council of Rowan has provided services such as emergency shelter, hospital accompaniment, court advocacy, case management and counseling to victims of sexual assault, domestic violence, incest, and human trafficking in Rowan County. The significance of the race name is that one in five of all females will be abused in their lifetime. All proceeds go to FCC.

      Two Special Olympics will be held soon as well. On March 27^th at Catawba, the older students and adults will have their competitions on the football field and track. April 10^th, the younger athletes will compete at West Rowan High School. Both events start at 10am and will conclude by shortly after noon. Spectators are invited to attend this especially rewarding day.  Special Olympics Rowan County is in charge.

       Last week’s column was headlined by two Catawba College athletes who achieved national prominence. Both qualified for the final by doing well in the prelims with a strong showing in the NCAA Division II Indoor Track and Field Championships at the Fall Creek Pavilion in Indianapolis, Indiana. Winfred Porter finished second in the 60-meter dash with a time of 6.65, a personal best for him. Miles Stephens was eighth in the same event with a time of 6.76, Both are now All-Americans for their efforts.

       Three of the oldest races in Salisbury will all shift to a new course this year because of construction at Knox Middle School. The new course will be central to Overton Elementary and will use West Park Drive, the greenway and the Prescott neighborhood while starting and finishing at Overton. Spectators will get to see the runners and walkers three times during the 5K. Races held this year on the new course will include Teens With a Mission 5K from First Presbyterian Church on Friday night, May 2nd, the Bare Bones 5K for Salisbury Rowan Runners on May 24^th and the Greenway 5K for Salisbury Parks and Rec on July 19^th.

By David Freeze

Catawba Athletes at Nationals and An Insurance Ruling on My Back

     Two Catawba College athletes have reached the 2025 NCAA Indoor Track and Field National Championships in Indianapolis, Indiana. Miles Stephens and Winfred Porter will both compete in the 60-meter dash prelims on Thursday at 4:30pm.

      Miles, a junior from Bradenton, Florida, and Winfred, from Loxahatchee, Florida, are ranked 4th and 8th going into the prelims with times of 6.65 and 6.67 seconds.  In a race that can be decided by milliseconds, both are hoping to make the final and bring home Catawba’s first NCAA Championship in school history.

    If one or the other, or better yet both finish in the top eight on Thursday, they will make that final Saturday afternoon at 2:55pm.  The event will be streamed on Thursday live on NCAA.com. Look for Dll Indoor Track and Field Day One and then on Saturday, look for Day Three. DII Indoor Track & Field: Day One – DII Men’s Track & Field (I) –

      Also in Indianapolis this week, Catawba Swimming is at the 2025 NCAA Swimming and Diving Championships. Both events are a part of the NCAA Winter Championships Festival that includes Swimming and Diving, Wrestling and Indoor Track and Field. The swim team is represented by 16 men and women in various relay and individual events.  

    My back accident happened on May 15^th in a hay field at about 5pm. I was admitted to the Trauma Unit at Atrium Health in Concord shortly after 6pm. I was told just before midnight that I would have rods and pins surgically inserted in and around my spine at 7am the next morning. At about 6:30am, I declined the surgery. What began at that time was one of the most important sagas of my life. What also began was a long battle with Aetna Medicare Insurance.

      I was fitted with a back brace that same morning and had physical therapy twice that afternoon. I could barely walk, and my body was beat up, but that day began what now amounts to a 10-month recovery period through Saturday.

      The battle with insurance started about three months later in late August when Novant sports medicine back specialist Dr. Eugene Eline requested approval for the Kyphoplasty that would rebuild my two most damaged vertebrae. We were denied insurance coverage with Aetna’s scattergun (listing multiple reasons) approach and then two more separate appeals with plenty of documentation supporting Dr. Eline’s recommendation were all denied. Never by a person who could be talked to, but by mail and once by telephone message.

      In the meantime, with all the denials and days passing, I decided to pay for the surgery myself, all the while in hopes that we would eventually win the appeal, and then my down payment would be reimbursed. Novant Health was great and didn’t press me during this appeal and denial process. Dr. Eline and his assistant Erica Martin R.N. repeatedly helped with answering questions and copies of testing.

      Eventually it came down to a final appeal to Federal Health and Human Services. We had an initial court hearing by phone scheduled in January that was continued until February 20^th because Aetna didn’t call in. We did have the February hearing even though Aetna still didn’t call, but otherwise it was well done by the judge. Her ruling arrived by fax on March 7^th. The ruling—Kyphoplasty costs do not have to reimbursed by Aetna because my reasons for needing the procedure had not been addressed in Medicare rules.

      A long-time running friend and ultramarathoner who just happens to teach math and statistics at Catawba College once sent me his breakdown of the costs per mile of multiple brands of running shoes. I thought it was funny at the time.

        Today, I added up all the costs for my lifestyle saving Kyphoplasty and took a similar approach. I’ve had just over 570 miles of running since the procedure, so I added up the costs paid to Novant Health today. Some simple division says each mile has a cost of $27.72 at this point. Another 180 miles gets me to my goal of 100,000 lifetime running miles. At that time, the cost per mile decreases to $21.07. Better yet, after 20,750 post surgery miles over probably the next 15 years, we’re down to 76 cents. I’ll be super happy about that. Another reason to keep running!

     Our next race is the Mt. Hope Run for Missions 5K on March 29^th at Salisbury Community Park. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

What I’ve Learned About Taking Care of My Back

   Since my farming accident and back injury last May 15^th, I have learned a lot about recovery and strengthening in an area that I never worried about before. Never had I suffered from back trouble until when I suddenly had trouble moving my legs and couldn’t lift anything at all, yet back pain is the leading cause of work or exercise limitations. About 30% of people suffer from lower back pain annually.

    Here are some things I’ve done. From the first night in the hospital, I have been relentless on using vitamin D-3, magnesium and plenty of calcium through dairy products to strengthen the bones and discs of the spine. I remember my favorite nurse handing me a D-3 5,000 IU tablet before I actually sat on the bed. She said, “You’ll likely be on this the rest of your life!” That suits me as I work to continue healing and strengthening my vertebrae and overall spine.

    We all need to work on strengthening our core muscles, those around the lower back and midsection area. Those muscles need to be strong and supple; yet the last part still needs improvement for me. The lower back stiffness is getting better as I am able to do more things. Use planks, crunches, pelvic tilts, squats and even pushups to strengthen the core area. Core strength brings better balance, stability and confidence on your feet.

    A favorite stretch for most of my adult life has been the knee to chest stretch done before arising in the morning. The spine tends to get out of alignment overnight and by pulling the knees to the chest with a rocking motion, the spine will realign before it goes to work once out of bed. Do that stretch 8-10 times. Another key to a healthy back is sleeping on a firm mattress. Early in my recovery, I spent the night in a motel with a sagging bed so bad that my core area was in a mattress depression that made for a very long night.

     Limiting sitting time helps me a lot as my back stiffens when I am in the chair or driving too long. There are 40 muscles in the lower back and all need to keep moving, A long time standing in the same spot isn’t much better, but it is easier to change positions while standing. Make sure of proper posture, not allowing the stomach and shoulders to sag. It might feel good for a few seconds but not for long.

     Now with concrete and glue in my back that stabilized the most damaged vertebrae, I am careful to avoid stressing the back in severe ways. I need that concrete to last the rest of my life just as it is. Metal is the likely alternative should it fail.

    And finally, I have made sure to stay hydrated and wear good shoes. Hydration is a big factor in any body movement but is important to the cushioning that the discs provide. Quality shoes make sure my feet don’t roll in or out and cushion my impact properly.  I am learning as I go and have made huge improvements over the 518 running miles since my return on November 1^st, a day that I will never forget.

     Our SRR, Salisbury Parks and Rec, Novant Health, Salisbury PD Beginning Running Class begins on Tuesday, March 11^th at the Salisbury PD. We start at 6pm and welcome anyone who has interest in learning the proper way to run. Yes, there is a proper way, and participants will learn from professionals over the eight-week class. This is a no-stress class which starts at a half mile the first night and graduates will run 3.1 miles eight weeks later.

      Look for more information on the BRC, the upcoming Mt. Hope Run for Missions 5K and Fun Run and much more at www.salisburyrowanrunners.org

By David Freeze

Gotta’ Run

Joe Harris Has Found His Sport

    I can’t remember meeting Joe Harris for the first time, but he no doubt is a pleasure to have around the running and racing scene. Always upbeat, smiles just seem to follow along in Joe’s wake.

    Joe started running in 2013. He said, “My great friend, Terry Smith, was in charge of the Firefighter 5K at the Salisbury Y. He told me to come run in it. I downloaded a 5K app and started slowly. I had never been a runner, though I have always loved sports. I have had torn patella tendon surgery on both knees, so I was very cautious at first.’

     While trying to find something to do beside his son, Joe thought maybe running 5K events was something they could do together. Joe’s first 5K goal was to finish the race without stopping, which he did by finishing in a little over 36 minutes. Joe said. “When I got near the finish line, Ester Marsh was there cheering for everyone as we crossed the line, and I felt like I had won the race. At that point, I was hooked!”

      From then on, Joe was determined to finish races faster, racing only against himself. Joe added, “As I ran more, I started to lose weight. I have always enjoyed lifting weights, but cardio was not something I liked. For most of my life, my weight has gone up and down while topping out at close to 350 pounds. I would try every fad diet, with some success. But then the weight would come back. Even after I started running, I would lose some weight and then gain it back. In 2018, I lost my father to pancreatic cancer. At that point, I decided I had to get healthy. I might not be able to avoid getting cancer, but I could do better to keep from getting heart disease, or diabetes, among other issues.”

     Joe also started noticing the weekly Gotta’ Run articles in the paper. Joe said, “Those articles motivated me to start working harder at running. I began a routine where I would run every other day, and lift weights the in-between days. Thanks to my incredible wife, we started eating healthier as well. Since 2018 and hovering around 290 pounds, I have lost almost 120 pounds. I have stayed between 175-185 pounds for four years now. My best 5k time is 26:03 on the course that runs through my neighborhood. Still not a fast time, but my knees hurt when I try to run faster, so I am happy where I am.”

      Originally using 5k races to motivate himself to run, Joe now actually LOVES running! He said, “No matter how I feel when I start, I always feel great after I finish. Running is the best stress reliever since I have to unwind before I come home from work. The Y is great for me, as I can run on the track if it is too cold or wet to run outside.” 

     Joe grew up in Spencer, graduating from North Rowan in 1986. He has been local since age four and will be fifty-seven in August. Joe’s wife, Annette Harris, also grew up in Spencer. Their son Jake recently graduated from UNC Chapel Hill and is heading to grad school. 

     For years, Joe’s ultimate health goal was to get to “ONEderland”, anything under two hundred pounds, and in the healthy weight range according to doctors. Joe added, “Once there, I just wanted to maintain, and I am doing it. In fact, at my recent physical, my doctor actually asked how I lost all the weight. I laughed and told her that I just did what docs have been saying for years, to maintain.healthy eating and working out.”

     Joe continued, “I sincerely owe my life to Terry Smith, David Freeze, my wife Annette, son Jake, and my Y people- Aaron Crowe, Ester Marsh, and Sara Noble-Phillips. These people have provided support and the encouragement I used to transform my body. I truly believe I would not have survived the pandemic years had I weighed 300 pounds. So, yes, these amazing people saved my life!” 

     Look for Joe at the upcoming races by checking the SRR calendar at www.salisburyrowanrunners.org