David Freeze

By David Freeze

Finding More Energy to Exercise

    The days are short and getting shorter, plus the cold is finally here.  These things make us a little sluggish and less motivated. Added to the extra calories of the holidays, we can soon find ourselves having less energy to exercise just when we need it most. So, what can we do to keep pushing through our workouts? The things listed below are high on my list.

     Exercise itself is an integral part of overall well-being, supporting mental health and as a natural energy booster. So be consistent with it, scheduling your exercise. Doing this increases endorphins and reduces cortisol levels, both important to feeling more energetic and revitalized daily.

    Eating nutritious foods and exercising regularly can give you energy to tackle daily tasks, meet new challenges, or just simply enjoy life. Examples of healthy eating include making sure to get enough protein in your diet, as it helps with energy production. Eat lots of fruits and vegetables for important vitamins and minerals, consuming whole grains regularly while avoiding processed foods that can cause spikes in blood sugar levels. Most important is reducing or eliminating sugary snacks. Since my accident, I have focused more on proper choices than I ever have. Two things that are working for me are zero sugar yogurt and quality whole grain bread. Both items cost more but are worth it.

    Staying hydrated is another key to feeling energized each day. Proper hydration helps the body naturally protect itself against fatigue. Our bodies are 60% water, meaning that it won’t work properly when dehydrated. 

   When our cells are sufficiently hydrated, they are better able to transport waste and necessary nutrients throughout the body. This can make a drastic difference in energy levels – we don’t realize how draining it is for our bodies to exercise when all systems aren’t on go. Good hydration, monitored by urine color, ensures our brain and muscles function to the level of their training. A good rule of thumb- take your weight, and drink at least an ounce of water a day per pound of weight.

    A good sleep routine can make all the difference. A consistent sleep pattern helps your body naturally produce more energy and keeps fatigue away, meaning you won’t struggle to get through your day. Then, you’ll fall asleep more easily. This has been a lifetime struggle for me.

    Establishing a nightly routine that works for you and making sure that you stick to it helps guarantee better energy to tackle daily tasks. Find out how to wind down at night and make sure to prioritize those activities. A good book, hot bath or shower, and a concerted effort to get the day’s activities behind you all work for better rest.

   It doesn’t take many mornings of exercise after late nights watching sports to know that I can’t burn the candle at both ends. Getting enough sleep makes for better everything, including a greater feeling of well-being.

     Previously listed are my top four simple ways to increase energy. Deterrents include alcohol and possibly caffeine. Both can influence a restful sleep at night. Limiting alcohol can help you feel energized now and in the long-term.

     Managing caffeine is important too. It’s best to listen to your body and keep tabs on your caffeine intake to ensure you can use it for an energy boost when needed. A balanced approach means limiting caffeinated beverages like coffee and tea, as well as staying away from processed snacks high in sugar or artificial ingredients that contain hidden sources of caffeine.

     And finally, take some time for yourself each day that isn’t stressful. Simply find a comfortable place to sit with an intention to relax your body and mind. Aiming for 10-30 minutes of dedicated quiet time each day can leave you refreshed and reset.

    Next Saturday’s race is the Freeze Your Buns 5K, part of Spencer’s Winterfest. This one has a 1pm start time as it kicks off the festival. Look for it and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

As a rule follower, I haven’t always been the best. But for sure, I never once broke the rules on a race course. As runners and walkers, we all need to be considerate of others on the course and realize that all rules are there for a reason. Some have to do with specific issues, some are general in nature. Sure, you’re excited to run a holiday race and test yourself but help make it fun for others. These rules are all important. We have runners and walkers from nine states already and are expecting a record crowd of near 450 runners on Thursday.

First and foremost, arrive well before the 8:30 a.m. start. Plan to arrive at least 45-60 minutes ahead of the start. You can’t just jump in the race. Allow time for parking, checking in for your race packet, a bathroom stop and getting to the start line. Parking is always a challenge, but race officials can make it work if you follow directions to the next available parking lot. All lots being used are within walking distance of The Forum, but some are farther than others.

Please do not run the course without registering or while wearing someone else’s race bib. No unregistered runner will be timed and any without bibs will be asked to exit the course. If planning to wear someone else’s bib, arrive in time to get that bib properly registered with the new name, age, gender info. Any runner failing to do this will be DQ’d.

No dogs are allowed under any circumstances. The Road Runners of America, the national organization for running clubs, has disallowed all dogs in races unless the race specifically permits dogs in writing. Running or walking with your dog in the Butterball will result in a DQ. Monitors will be all along the route checking for this. Recent race accidents support this important rule.

Don’t cross the finish line twice or your result will be the slower time. Don’t grab a child or friend to run across the line with you as this messes up our timing. No stroller riders will be timed.

After crossing the finish line, don’t pass other runners. This will be a congested area, and you will be directed to stay in line until exiting the results area. All finishers will get a place card which must be turned in at the table to ensure proper timing.

Make sure your bib can be seen. Don’t hide it under a shirt or jacket or put it in your pocket.

Awards will begin immediately following the last runner or walker’s finish. Awards and refreshments will be in front of The Forum. The complete results will be posted on www.salisburyrowanrunners.org later that day. All proceeds support the Terrie Hess House and Prevent Child Abuse Rowan.

The Catawba College women’s cross-country team qualified for the NCAA D-ll Championship meet for third straight year. They are competing today, Nov. 23 in Sacramento, California, on the Arcade Creek Course at 11:15 a.m. PT. The team received an automatic bid after finishing third in the southeast regional meet and was 110-7 against all other teams this season.

The full travel team includes Madi Clay, a junior from Morganton, Hannah Caudill, sophomore from Asheville, Natalie Almond, junior from Oakboro, Eden Barnwell, freshman from Weaverville, Joanna Owczarz, freshman from Poland, Emer McGlynn, freshman from Ireland and Sydney Cockerham, senior from King. Clay (third), Caudill (ninth) and Almond (10th) all made the All-Region team.

Catawba finished 21st in the nation last season. The field is made up of 34 teams this year. Jason Bryant is Catawba’s head cross country and track coach.

Look for the Butterball and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

Stretching and strengthening for the lower back

  Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.

   A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So, it’s well worth putting some time aside to stretch to improve your running performance.

   My first two weeks back to running had gone pretty well. Then I realized that I had hit a wall of sorts over this past week and couldn’t seem to go faster and in fact had some discomfort in the back. I also noticed that my breathing was more labored than it should have been. I couldn’t decide whether I needed to work on stretching or strengthening the lower back, so I talked to longtime friend and runner Pam Roseman, Doctor of Physical Therapy.

    There are lots of stretches and strengthening options to consider, almost too many. I knew I had to pick out a couple to stick with, especially after overdoing it with multiple things last Friday morning. Here are my choices for this week.

    To perform the Cat-Cow: Get onto your hands and knees with your knees hip-width apart. This is your starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward to the floor with your arms out front. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the Cat-Cow 15–20 times.

    To perform the Kneeling Superman: Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs. Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to the starting position to switch sides. The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes, and hamstrings.

     Pam cautioned me about doing another stretch yet, the knee to chest stretch, one which alternates the knees while pulling them to the chest as closely as possible. I will stay away from that one for now and very slowly and easily do one that I have used for almost 30 years. Bring both your knees slowly together as close to your chest as possible for 15–20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest. A variant of this is my favorite stretch and I will mention it again later.

     Rowan’s fastest growing race, the Butterball 5K at The Forum, is just ahead on Thanksgiving morning, Don’t miss this one, because runners and walkers can get a great start on the holiday morning with a quick 5K that begins at 8:30. Plenty of refreshments and awards will go quickly to get all participants off toward any other planned activities. All proceeds benefit the Terrie Hess House and the Prevent Child Abuse Rowan. Everyone gets a commemorative Butterball shirt!

     Look for Butterball and other events ahead at www.salisburyrowanrunners.org

By David Freeze

A busy November and more

   20 years ago, it was hard to find a race in November. I was big into racing then and there was very little on the calendar. I remember one year that I was considering driving to Tennessee just to find one. It is fun to find a new race, but this one involved too much driving, and I passed on it.

    There are plenty of good races around now for those who want to run and walk during November. Saturday, November 9^th, is the Clean Water 5K at Grace Lutheran Church at 8:30am. Unsafe water leads to illnesses that claim the lives of 840,000 people each year, almost half of whom are children under the age of five. All proceeds from the race will benefit the Evangelical Lutheran Church in America (ELCA) Global Water Ministry.

    Next Saturday, November 16^th, the Girls on the Run program has their graduation celebration for the fall class at Salisbury Community Park. Girls who participated in the program and their running buddies get center stage, but community runners can register to participate and will be the first on the course.

    Then comes the Thanksgiving Day Butterball 5K at the Forum on November 28^th. This is the fastest growing event in the county and is the perfect start to your holiday. It is well planned with an 8:30 start, fast refreshments and awards to get the walkers and runners on the way to other holiday activities. Proceeds go to Prevent Child Abuse and the Terrie Hess House.

   December, another month that used to have few events, has two good ones for our area. The Freeze Your Buns 5K and Fun Run is set for the Spencer Winterfest at 1pm on December 7^th. The race is sponsored by Duke Energy and tours the neighborhoods around the festival area near the town hall.

     The following Saturday has the Santa Bigfoot Run 5K and Fun Run at the Millbridge Ruritans building across from Sloan Park on December 14^th. All proceeds benefit Rowan Helping Ministries. Be aware that squatch sightings are likely. Race time is 9am.

      I have been running now for 13 consecutive days. Most of the runs have been between four and 5.2 miles and it has been going well. After spending five months being less active than I would like to be, my body is struggling to get going again. I’m aware that my muscles aren’t as strong as they were, and I can’t run as fast. It all seems similar to returning after the summertime bike rides that last 30-60 days. Even those cycling adventures cause me to lose running form and strength for particular muscles.

     The recovery from the broken back is very important to me. I will know recovery has happened if I can achieve again the same level of fitness that I had on the morning of the accident date, May 15^th. My lower back is stiff and less flexible than it was that day, so I have to begin stretching and flexibility exercises which will improve that area and others. Most of my lifelong miles have been done without any stretching because I chose to run instead of stretch. Doctor of Physical Therapy Pam Roseman makes occasional fun of me for doing this. She’s going to help on the flexibility and strengthening choices.

       Stretching enhances the flexibility of muscles and tendons, reducing the risk of possible injuries during exercise. When our muscles are warm and flexible, they can better respond to sudden movements or excessive stress. In particular, stretching before and after exercise ensures that muscles are adequately prepared and recovered, effectively preventing injuries such as muscle tears or sprains.

      Regular stretching improves muscle flexibility and range of motion, enhancing exercise performance. Flexible muscles can exert more force, thus increasing the efficiency of exercising. For instance, moving in a broader range optimizes muscle usage, allowing for better performance. I will report next week.

    Look for more info on events listed at www.salisburyrowanrunners.org

By David Freeze

Why We Run and Why It Matters

  I’ve been running since 1979 and have probably missed less than 15 days on average during most of those years. Four years had no misses, in 2023, I missed five.  Every so often, someone comes out with a book or an amazing article that tries to answer the question about why we run. I teach running classes twice a year and often use some of my own thoughts in the hope that the participants will be inspired to keep going.

   But the perspective deepens when for some reason we can’t run. A few days that come with sickness and or an injury have a short-term light at the end of the tunnel. In my case, I have missed running for five months and one week so far while desperately waiting to resume my favorite activity. I actually dreamed about running one night and it seemed so free and easy. I woke up and remembered the dream, wondering if I could recapture the magic.

    My day needs running. My accident happened on May 15^th. I walked .17 miles on June 1^st and gradually was able to increase those walks to a level that guarantees some level of fitness. Still nothing beats an early morning run for me. Here is why.

    For me, running is more than a mere choice. It’s even beyond my control, almost like some sort of good addiction. My best times and occasional race wins were years ago, so I am long past running for trophies. Still an occasional morning run would make me remember some of the long-ago speed.  

     Knowing that I could get up and go out for an early morning run has always made me happy. In the early morning, I am away from the crowds with only the sounds of my feet and enhanced awareness of all things around me. Once the sweating starts, the brain seems to reach a higher level and solutions to many problems seem so easy. So I run, for my own mental therapy and escape. Or I run without concerns and enjoy putting my thoughts into a positive project. Most days, I am ready to take on the world at the end of a good 5-6 mile run. My confidence is often at its highest point of the day.

     I love being around runners and running events, even when I hadn’t been able to run for these months. Many of my best friends came from running, either from competing with them or from just friendly coaching or training runs. Helping out with school meets is a great way to watch the new entrants into local running and racing. It’s hard for me to meet a running I don’t like.

     But the biggest reason that I want to be able to keep running is that I don’t want to find out what will happen if I have to quit. The low pulse rate and the narrow waist along with all the other health benefits are just a side effect. I learned long ago that the only regrets in my daily life are those mornings that I don’t get up and run. Cold rain or a short night due to an early or late commitment isn’t good enough to negate all the prior benefits I’ve listed.

      Each run tops off my life with energy and optimism. And the cool down walk at the end is the best prayer time on the planet for me. And finally, as I know now, not everyone is able to do this.

      Sunday afternoon has the Spooky Sprint 5K and Fun Run at 2pm at Catawba College, this year on a new and faster course, and the costume contest following is open to every participant. The Rowan Rotary continues their hot streak on spectacular weather.

     Look for this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Great races ahead!

     With a rare weekend off, local races get going again next weekend with a doubleheader and some of the county’s best events. Cooler weather is here, and better race times should be the result. And with shorter days along with the cooler temps, the first three races have commemorative long sleeve dri-fit shirts for 5K participants.

       First up is the St. Matthews 5K and Fun Run at the church located at 9275 Bringle Ferry Road on Saturday, October 26th. This rural course uses scenic country roads while the race benefits several community and church members with severe medical issues. Church members spend several months getting sponsors and finding those most deserving of the proceeds. The 5K starts at 9am with the fun run to follow.

     The next day, Sunday, October 27^th, brings Halloween fun at the long-running Spooky Sprint 5K and Fun Run. Held at Catawba College’s Shuford Stadium, the 2pm 5K will use a new course that includes the soccer/softball complex and the greenway out to the Crescent area and back. Runners, walkers and fun runners can all compete in a festive costume contest following the race and just ahead of the awards ceremony. This race benefits Rowan Rotary community projects with an emphasis on youth.

     Then we skip to November 9^th with the Clean Water 5K at Grace Lutheran Church. The 5K starts at 8:30am and the fun run follows at 9:15. The race starts and finishes at the church where all participants get freshly made hush puppies. All proceeds from the race will benefit the ELCA Global Clean Water Ministry.  For the first time, male and female overall winners, male and female masters (over 40 years of age), and top male and female fun runners will all receive cash awards.

     One of Salisbury’s fastest growing events is the Butterball 5K held at The Forum on Thanksgiving morning, November 28^th. Starting at 8:30am, runners and walkers have plenty of time to finish the event, grab some refreshments and maybe an award, before heading off to other Thanksgiving Day plans. With $500 in prize money to the top three overall males and females, this race usually has some sizzling times. All proceeds benefit the Terrie Hess House and prevention of child abuse.

     In December, we have the Freeze Your Buns 5K and Fun Run at the Winterfest Festival in Spencer. Watch for more details coming soon on the December 7^th event. The Santa Run 5K is set for December 14^th at the Millbridge Ruritan Building. While many of Rowan’s residents have never seen a Bigfoot, please be aware that this race is held annually in conjunction with an annual Squatch gathering on the same day. All runners and walkers who spot a live Bigfoot will get free pancakes afterwards. All proceeds benefit Rowan Helping Ministries.

      An update on my recovery from a broken back is overdue. I have been able to walk in increasing distances all but one day since early June. My balance and strength have both improved steadily also. Just last Friday, I had a procedure called Kyphoplasty at Novant Health to solidify and reshape the two most damaged vertebrae. Hopefully this procedure, which I have advocated for since the accident, will solidify my lower back and allow for some running and cycling again. Should it not work, then running and cycling are in doubt. At this point, I have been told to wait to try either one until after my next in-office appointment with the doctor on October 29th.

         This past Wednesday marked five months since the accident. In some ways, the time has flown by but most realistically, it has not. I struggle daily without being able to resume a nearly 45-year habit of running every morning for mental and physical health. Hopefully my next report will be a good one!

    For more information on any of the races above, please visit www.salisburyrowanrunners.org

By David Freeze

United Way’s Run for the Mountains and More

   Due to finishing up my tour of the North Carolina state parks, I’m a little late on sharing information about the October races. The wonderful temperatures of the past week beckon runners and walkers while the charities that organize the races need your help.

    Saturday’s Dolphin Dash 5K and Fun Run takes place at Sacred Heart Catholic School with the county’s only cross-country course used for an open (any age) race. It’s all grass and dirt with no pavement at all, starting and finishing on the school’s soccer field. An extra bonus is that the fourth annual race is part of the school’s Octoberfest.

    Sunday has the brand-new Run for the Mountains 5K, benefiting the United Way’s western North Carolina disaster relief programs. A fun run for kids starts at 1:45pm and is followed by the 5K race at Salisbury Community Park on Hurley School Road. Plenty of parking is available, and the forecast looks great for runners and walkers of any ability to enjoy the park setting. Some of the course is on pavement and some of it is on gravel. No awards will be given so that 100% of the proceeds will benefit those in distress. All participants will get an official time and a certificate to pick up a commemorative short sleeve dri-fit shirt 10 days later at the United Way office. Novant Health will donate the refreshments.

    Here is a statement from United Way Executive Director Jenny Lee concerning how her organization is helping those western NC residents. Lee said, “While most of Helene’s physical damage occurred in Western North Carolina, the impact of this devastation is being felt far and wide. The Salvation Army of Rowan County, for example, has been deployed to the western part of the state and has served a total of 21,900 mass feedings, with an additional 12,150 served via mass drops. As those impacted by the storm relocate, other local nonprofits, such as Rowan Helping Ministries and One Love Community Services, will also face additional challenges. Rowan County United Way is committed to supporting our local nonprofits by surveying our community partners to gain a better understanding of their emerging needs. We are also monitoring NC 211 disaster response calls to collect more data. This information will help us better assess and understand the needs of Rowan County, our local nonprofits, and our neighbors from the West who are relocating here.

     Additionally, the United Way will be at the event continuing their effort to find cold weather clothing, either new or gently used, to send toward the mountains. Items needed include coats of any kind, sweaters or sweatshirts, winter socks and gloves. UW’s Ali Edwards said, “Just about anything warm will help. I will be there to collect any donated items.”

      Then we move on to the St. Matthews 5K at the church located at 9275 Bringle Ferry Road on Saturday, October 26th. This rural course uses country roads while the race benefits several community and church members with severe medical issues.

     The next day, Sunday, October 27^th, brings Halloween fun at the long-running Spooky Sprint 5K and Fun Run. Held at Catawba College’s Shuford Stadium, the 5K will use a new course that includes the soccer/softball complex and the greenway out to the Crescent area and back. Runners, walkers and fun runners can all compete in a festive costume contest following the race and just ahead of the awards ceremony. This race benefits Rowan Rotary community projects with an emphasis on youth.

    November races include the Clean Water 5K on the 9^th at Grace Lutheran Church, then the Girls on the Run 5K at Salisbury Community Park on the 16^th. We close out the month with the fast-growing Butterball 5K at The Forum on Thanksgiving Day, November 28^th.

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

By David Freeze

The Final State Parks Spark Plenty of Memories

  On September 17, I drove north to Hammocks Beach State Park near Swansboro. Established in 1961, this park includes 1,611 acres. I was excited by the description of the park and its three islands just offshore, but especially by the ferry service to the biggest of the islands. Just offshore is the Intracoastal Waterway.

     The visitors center has a panoramic view of all that water off its back deck. In fact, I couldn’t remember another visitor center with such an outstanding view. The visitor center also had lots of displays about the park and its history. I got my passport stamp and asked the attendant about the ferry to Bear Island. Many visitors have taken their beach chairs and other gear to spend a day at Bear Island on the ocean. A bathhouse, restrooms, concession stand and 14 primitive campsites on the beach and inlet. The beach front is almost four miles.

     The ferry has been closed this year as the island aquifer couldn’t handle the traffic. I was told by the desk attendant that the ferry should return next year. The only swimming and camping in the park is on Bear Island. In retrospect, I should have asked about canoe, kayak or paddle boat accessibility to the island, but regardless I plan to return to spend a day here. 

    The park includes 225-acre Huggins Island, an undeveloped maritime swamp forest with significant Civil War history. Dudley Island, a remote marshland with some beach front, and little James Island, another remote marshland. Nesting birds and marine life use these islands. There are four easy to moderate hiking trails near the visitor center and all are connected in the upland coastal forest.

      My 42^nd and last state park was one I had visited before during a bike ride on the inner and outer banks of NC. As a history buff, I love Fort Macon State Park near Atlantic Beach. Fort Macon was the second state park and was added to the system in 1924. Bought for one dollar from the US government with agreement that it could be taken back if needed, the park’s 424 acres were restored by the Civilian Conservation Corps in the 1930s.

     The fort itself is the centerpiece of the park, but the large visitor center is the place to start for information, a map and a wonderful movie about the Fort. I decided to take the free tour given by a volunteer this time. Not on a time rush, I decided to learn all I could about the fort. The five-sided fort faces the Atlantic Ocean and sits next to both Bogue Sound and Beaufort Inlet, and it receives one million visitors a year, exceeded only recently by Jordan Lake State Park. On the Fourth of July, most of the cannons in the fort are fired by Civil War reenactors.

      Fort Macon was built in 1834 as part of US coastal fort system. In 1861, Confederate troops took the fort and held it until the Union troops took it back in 1862. It served as a federal prison from 1867 to 1876. It was used again for coastline protection during WWll. Much of the fort living quarters and storage areas have been redone in galleries depicted the various time periods of the fort, with displays of weapons, clothing, and so much more. 

      Swimming, picnicking and fishing are available with lifeguards and a refreshment stand during summer months along with outdoor grills, drinking water, a pavilion and restrooms. I especially enjoyed watching the boats of all sizes using the Beaufort Inlet. For me, so much history and all the beautiful waterfront makes Fort Macon my favorite state park. No doubt, I could spend a day here easily.

          This ends my summer tour of all 42 state parks, another exciting way to cross the state. I ran across the state and had two bike trips that crossed the area. Prior to these visits, I had seen less than 10 of the beautiful parks. A friend told me at Food Lion the other day that he had no idea about all there is to do at the parks. Honestly, neither did I!  Already, I can’t wait to return to at least six of them for things I couldn’t do this summer. I want to hike over Stone Mountain, see the view from Mt. Mitchell without clouds, spend a day on the beach at Fort Fisher, ride the ferry to Bear Island at Hammocks Beach, go canoe camping on the New River and run at Lake James.

       Few parks charge for admission, but that includes all the huge lakes for recreation and Chimney Rock. Low-cost camping is available everywhere and bicycles, canoes and kayaks for rent at most of the parks with water. Wonderful hiking trails are free and can be as challenging as you want. Rich history is abundant throughout the system. I visited all the parks during the summer and didn’t feel crowded anywhere, and I talked to a friend the other day who is on her second tour of the parks. Three new ones are in the works, and I will visit just as soon as they open.

     Finally, the North Carolina State Parks Passport book with all the stamps inside is a special possession. 

By David Freeze

Cliffs and Plenty of Water at Coastal State Parks

   The Cliffs of the Neuse State Park is near Seven Springs and covers 1,097 acres. The park, named for the Neusiok Indians, opened in 1945 and is known for the high banks along the Neuse River. The river is 250 miles long. I visited early on the morning of September 11^th and found the visitor center locked at 8am, the listed opening time. I found a maintenance man who opened the door just long enough for me to get my passport stamp. Maps were on a rack outside.

    I took the 350-Yard Trail and the Bird Trail to get great views of the Neuse River and the 90-foot cliffs high above it. Near the highest point, a fence blocks visitors from falling over the edge but soon the paths from the trails are open to unprotected banks. The highest point of the cliffs extends for about 600 yards and layers of sand, clay, seashells, shale and gravel form a multi-colored cliff face. The cliffs were formed when a fault in the earth’s crust shifted millions of years ago, and the river followed the fault line. A bend against the bank allowed the erosion that slowly carved the banks. The park has seven hiking trails, all rated easy or moderate.  

    The beautiful 11-acre swim lake has a sandy beach, diving platform and a large bathhouse. Canoes, kayaks, pedal boats and paddleboards are available for rent. Private boats aren’t allowed on the lake as swimming is very popular with a concession stand and a large parking lot.

     Fishing is popular on the Neuse banks with bluegill, largemouth bass and catfish. Shad migrate upriver in the spring. The park has 30 campsites but only 12 have water, electrical and sewer for RV’s. The park has three camper cabins, all with water and heating and air.

    On September 16, I drove to Carolina Beach as the tropical cyclone came ashore that morning. I checked the forecasts, and all signs pointed toward a better afternoon after heavy morning rains and winds. I don’t think anybody realized that up to 20 inches of rain would fall. Severe flooding was everywhere and gained national attention.

    I drove to Carolina Beach State Park and found most of the park closed, even though many campers in tents had survived the rain onslaught and were still there. A ranger supplied the passport stamp, but she made no promises whether the park would be open on Tuesday. I then drove toward Fort Fisher State Recreation Area and found the roads blocked due to flooding. I retraced my route and tried to figure my way around the flooding. I gave up and got an overpriced room on the high side of the worst flooding.

    On Tuesday, I drove to Fort Fisher and found the roads open but with plenty of damage from the flooding. Fort Fisher State Recreation Area, opened in 1986 and near Kure Beach, didn’t miss out on damage, but much of it was still undetermined as I beat the first park rangers and staff to the parking lot. Once they opened the nice visitor center, I got my stamp while talking to the ranger in charge. I had already walked out to the huge beach area and saw sand piled high on the boardwalk. Blown sand and water were everywhere and the park’s only trail was flooded. The Basin Trail will be something I do when returning later, as it ends near one of Fort Fisher’s batteries and includes a WWll bunker.

    Fishing and swimming in the ocean are popular. The beach is pristine and has nothing commercial for seven miles. Loggerhead turtles nest along the shoreline. There is no camping on site. The NC Ferry, the NC Aquarium and the Fort Fisher Historic Site are adjacent to the recreation area.

    I then drove back to Carolina Beach State Park and found the visitor center open but most of the park remained closed. I wanted to see the marina and the Cape Fear River at the back of the park. The small park has just 761 acres and was established in 1969.  The park is unusual in that it has five different carnivorous plants, including sundews, bladderworts, butterworts, pitcher plants and Venus fly traps. All are displayed at the back of the visitor’s center. The park is also popular for animal life with some of the most notable being alligators, brown pelicans, ospreys and several varieties of fox. Birding is very popular.

    The 54-slip marina was a high point for me. I was determined to see it and talked another ranger into letting me walk there on a partially flooded road. I told her I needed the photos for a newspaper article. About to have to walk through knee-high water in my bare feet, I heard a horn behind me and caught a ride with a wildlife officer named Bill checking on his boat. We saw three white-tailed deer for a great photo.

   No swimming is allowed in the park due to dangerous currents. A beautiful picnicking spot is beside the marina. There are nine hiking trails ranging from a quarter mile to 3 miles and all are rated easy. Camping is big here, with 70 tent/trailer sites with no hookups and nine RV sites with full hookups. The park also has four very nice camper cabins and two group camping areas, good for 26 and 40 people.

    The fun continues with 40 parks visited and two remaining.  

By David Freeze

More State Parks Starting with the Black Water River

  Last week on Labor Day, I was able to visit four parks and had grand ideas about including all of them in last week’s article. Only three made it, with the Black Water River left out because I ran out of available space. This week, we start with the Lumber River, full of beautiful black water.

    Named for the huge amount of timber harvested and transported during the late 1700s, several towns were settled along its banks. The upper river was designated as the state’s first recreational water trail in 1978, then a national canoe trail in 1981, then the state canoe trail in 1984. In 1989, the Lumber River was established as a scenic river and as a state park.

    The second town in Robeson County, Princess Ann, was established in 1796 near where the park’s headquarters are now on a bluff that was safe from flooding. The town gradually disappeared and only a few signs of it remain.

    The park now has 11,250 acres and is nearest Orrum, NC. The park has five designated sections and 24 primitive campsites, plus multiple paddle launch points. The Princess Ann section is where I visited. I found the office door locked but passport stamps in a box outside. I also found a wonderful, shaded section of the river with extensive picnic areas. This was one of the coolest and most peaceful sites I have seen under the huge trees with a light breeze. No canoe or kayak rentals are available so bring your own.

    Fishing is reported to be excellent with bass, catfish, black crappie, bluegill, chain pickerel and redbreast sunfish. The 1.5-mile Princess Ann Trail follows the river and visits the area where the town once existed. Other parts of the Lumber River State Park include Buck Landing, Piney Island, Pea Ridge and Chalk Banks Access. 

    I started another trip east on September 9^th. My first stop was Haw River State Park, but it was very different than any I have seen before. The park is centered around the Summit Environmental Education and Conference Center. Conference guests use eight indoor meeting spaces, 47 motel style guest rooms and 10 cabins. Other amenities include planned meals, hiking trails, athletic fields, gymnasium, outdoor pool, a 6-acre lake for fishing and paddling, disc golf, and two amphitheaters.

    Summer camps and the very popular Grand Camps are also offered. Grand camps are for grandparents and grandchildren and meant to enhance their connection. Programs are also available on animal adaptations, wetland ecology, soils, orienteering, wilderness survival and team building.

     After seeing all of this, I was not exactly sure what to expect when I stopped at the visitor center. I got my passport stamped and picked up a map, then asked about available walking trails. They have three available trails of .4 miles, .6 miles and 1.4 miles. I walked the Wetlands Boardwalk trail which has the boardwalk suspended over extensive low growing plants and sometimes flowing water. I was told at the desk that this trail ends at an overlook of the headwaters of the Haw River, somewhat disappointing in size. I remember thinking the same thing when I first saw the headwaters of the Mississippi River.

    The park opened in 2003, a newer member of the state park system, and is still developing. The park has 1,485 acres and is closest to Browns Summit. The Haw River flows 110 miles to the Jordan Lake Reservoir. Farther downriver, the Haw River is rated as the most popular for whitewater paddling in the Piedmont. There is also a six-acre lake for fishing called Robin’s Nest Lake.

      My next park was the Medoc Mountain State Park, 2,893 acres and nearest Hollister. The park was established in 1973 and is a remnant of a mountain range from the Paleozoic Age. The highest point of the park is only 325 feet, so no mountains remain.

      There is wonderful hiking in the park through hardwood and pine forests, and a beautiful creek called Fishing Creek. There are nearly 11 miles of biking trails, 7 hiking trails that total 29.85 miles and 10 miles of equestrian trails. Next to the visitor center is the Habitat Adventure Trail, .75 miles with for the whole family with educational signs. The campground has 34 sites, 12 of those with electric hookups and a nice bathhouse. There is a large playing field for games, a wonderful playground and a large pavilion. Kayaks and canoes have two areas of access to Fishing Creek.