David Freeze

By David Freeze

On Sunday, Nov. 14, Salisbury Community Park was the gathering place for hundreds of girls, their families and running buddies. The fall class of Girls on the Run celebrated as most of the elementary and middle school girls on hand ran their first 5K under perfect weather. Not always the case, weather was a friend this year to the celebration with blue skies and mild temperatures. Each girl had a designated running buddy, someone who accompanied them on the course for encouragement.

Girls on the Run first brought their fall celebration to Salisbury and Catawba College in 2013. The event moved to Salisbury Community Park in 2017, preferable because the 3.1-mile course could be completed without going outside of the park and onto public roads.

Our runners club and Salisbury Parks and Recreation were big players at the event, but nothing like a solid group of volunteers led by Lindsay Peiffer from GOTR. I met Lindsay for the first time this year amid her planning process of about six months. She started out as a GOTR coach back home in Lancaster, Pennsylvania, in the fall of 2016 and completely fell in love with the program. At the time, Lindsay was working for the local YMCA and coaching for GOTR when she saw a Girls on the Run coordinator position opening with the YMCA in Wilmington. Most GOTR councils are considered independent, but Girls on the Run of Coastal Carolina is affiliated with the Y.

Lindsay said, “It was perfect. My two favorite things combined! I applied, accepted the position and made the move down to Wilmington in January of 2017. I learned so much about being a program manager and race director in my 4 1/2 years in Wilmington. Over those years my love and passion continued to grow for Girls on the Run, but I knew one day I wanted to work for an independent GOTR council. My wish and dreams came true with my position here with Girls on the Run of the Greater Piedmont working alongside an amazing group of people who share my love of the program tenfold!”

GOTR is much more than just a running program. Lindsay said, “Girls on the Run opens up a safe and empowering space for girls in grades third through eighth to tap into what makes them unique, how to activate their limitless potential and how to build the confidence they’ll need to chase their dreams now and throughout their life. Girls on the Run practices emphasize the important connection between physical and emotional health. At the end of the program, girls complete a 5K, which provides a tangible sense of accomplishment, setting a confident and goal-oriented mindset into motion. We envision a world where every girl knows her worth, her power and her strength to pursue anything she wants for her life.”

From Overton Elementary, Robert Black said, “Ellie really enjoyed the camaraderie and getting into running. She’s excited to be able to continue GOTR in the future.”

Jillian Gersch from Hanford Dole Elementary said, “Girls on the Run has impacted me so much as a coach by creating positive relationships with the girls in a space where they can be their true selves.”

GOTR had solid participation in the fall 2021 season, especially with COVID still around and some schools being hesitant in hosting after-school programs. GOTR continued to utilize parks and greenways and local community sites along with the normal school sites to allow for more options for the girls in our area to participate. Participation came back this season with 303 girls served, 80% of where they were in fall of 2019. There were 31 overall teams and nine of those were from Rowan. The 2022 spring season registration opens on Feb. 1 and the season will start the week of March 14.

Local racing continues this coming Saturday with the Freeze Your Buns 5K in Spencer, part of the Winterfest festival. SRR’s popular Santa’s Run for Hunger and Bigfoot Reunion Celebration 5K follows on Saturday, Dec. 1, at the Millbridge Ruritans building across from Sloan Park. Look for these and other events at www.salisburyrowanrunners.org .

By David Freeze

Christmas parades, Salisbury and South Rowan, on cool clear days. I love a parade better than most and one day I will see the Macy’s spectacular edition and all those balloons in person!

Forecasts for snow and even rain, both seem exciting. Can’t wait for an early morning run in both.

Rowan Helping Ministries, Main Street Mission, and the United Way, even better when they work together.

Bell Tower Green, and for the committee and supporters who planned it and got it paid for. What a plus for downtown Salisbury and our county!

For that matter, Salisbury Community, Dan Nicholas and Sloan parks, and all the others. We all need time in the fresh air and kids need challenges on their playgrounds.

Races and events returning, some stronger than ever. I’m hoping for the biggest ever Butterball 5K at the Forum this morning. The Butterball and January’s Winter Flight returning to their home courses where all seems right.

SEC football, Davidson basketball and my beloved Yankees. The Braves won this time, the Yanks are due!

Time on the farm, working or not. Looking around to see all the things made better by hard work, sweat and often a little blood.

The men and women in blue, the fire departments and all the other first responders. Our military, as domestic and worldwide tensions seem to increase daily. How dreadful would our world be without these brave men and women?

My first granddaughter, affectionately called the Booper by only me, but known as Monroe to everyone else. This girl is going places! My daughters and their husbands too, and yes, most of my ex-wives. Celebrating Thanksgiving with them and the rest of my family.

Time to write and read for fun, to volunteer and encourage exercise and fitness. Giving of our time is without a doubt the best gift we can give anyone.

Our newspaper, the Salisbury Post. I’m glad that I can keep abreast of the local happenings and don’t have to say as often, “I didn’t hear about that!”

A long bike journey and returning home safely each time. And the book team that includes Elizabeth Cook, Andy Mooney and Jon Lakey, all incredibly talented and good friends too!

The excitement of each new day! A new and clean slate to make our own.

Precious “God moments,” those happenings that stop me in my tracks with awe. They happen almost daily on the bike rides and serve to deepen my faith each time. A spectacular sunset, an animal encounter, walking away from what should have been a very serious accident, all strokes of his broad brush.

And finally, the readers who make this column possible. I enjoy the opportunity to learn your stories and to write about them more than I can express. Count your own blessings and have the best ever Thanksgiving Day!

By David Freeze

The holidays are fast approaching, and with them will come an uncertainty about how to survive the physical, mental and emotional challenges of the period. This six-week period has the potential to wreck all three of these challenges. Although I likely may struggle as well, here’s my list of how I plan to cope. The goal is to still feel good come Jan. 2, the time that most people hit the gym and try other methods to get back on track. Holidays are not a free pass to derail the wellness train.

• Keep track of your to-do list and plan ahead. Doing this will help you enjoy the holiday season more. Limit the surprises.

• Keep up most of your personal routine, including exercise. Exercise relieves anxiety and increases mental acuity. Make the days as normal as possible.

• Of course, there will be much to-do about eating. Practice self-control and don’t overindulge. Start the meals with regular portions of the things you really like, but don’t rush the process. Eating slowly lets you feel full naturally. Have a treat or two but don’t skip meals to save up room. Offer to bring a healthy dish as a reminder to yourself.  Studies show that half of weight gained over the holidays is never lost.

• Drink water. You’ve heard me say it dozens of times. Water is the key to your health, and nearly all of us are dehydrated on a regular basis. Every part of your body, including your organs, needs proper hydration to function at its best.

• Sleep enough! Those same people, and again that is nearly all of us, are sleep deficient too. Enough sleep helps to keep your energy level at its best and your anxiety at a lower level.

• Go sparingly on any alcohol consumption. Alcohol impedes mental faculties, impairs your memory and packs on plenty of empty calories.

• Focus on connecting with the people that you care about instead of the food and alcohol. Take time to catch up but be more of a listener than a talker. The best conversations are when you’re learning about the other person, something you won’t be when talking too much.

• Set aside me-time to recharge. Get away from others while taking a certain period to de-stress. Go for a walk, do some yoga or just read for fun. A common phrase around the fitness industry goes something like this, “You’ll be better for others if you make sure to take some time for yourself.”

• Start thinking about your plan for the new year. Challenge yourself to better fitness. Find an exercise program you like and if new to you, begin your research.

• And my own personal favorite, do something unexpected for another person. Remember that 43% of Americans are single and 27% live alone. Loneliness and grief both peak around the holiday period. I’m picking out a person a day for either a gift of time or something they need.

Pleasing everyone during the holidays is unrealistic and the pressure to do it adds more stress. Hopefully these tips make yours and my holiday season as merry and fun as possible.

Plenty of races are ahead for the holiday season. A Thanksgiving tradition for many is the Butterball 5K held at The Forum on Turkey Day. Race director Rayna Gardner promises calories burned and a quick get-away to your next Thanksgiving event. The race benefits Prevent Child Abuse Rowan.

New this year is the Freeze Your Buns 5K at Spencer’s Winterfest Festival on Dec. 4. Start time is 2 p.m. across the street from the Transportation Museum. Proceeds support the festival. 

One of our oldest races in the county is the Santa’s Run for Hunger and Bigfoot Reunion 5K held at the Millbridge Ruritan building next to Sloan Park on Dec. 11. We can almost guarantee both a Bigfoot and Santa sighting that morning. Rowan Helping Ministries gets the proceeds from this one.

All this and more can be found at www.salisburyrowanrunners.org

By David Freeze

Sutton Webb began playing soccer when she was 3 in a Salisbury Parks and Rec league.

“I remember that our practices consisted of us trying to kick over as many plastic cones as possible before my teammates could get to them,” she said. “Not much soccer was involved.”

Moving up to competitive soccer at age seven, Sutton instantly fell in love with the sport, and it has been her focus since. She played with FCCA, then moved up to Lake Norman Soccer Club and finally to a massive club called Charlotte Independence. Sutton is now in her final year in that league and will conclude her soccer career this spring at Salisbury High School. Next year, Sutton will compete at the NCAA Division 1 level at the University of Georgia. An official signing will happen soon.

I had read about Sutton’s soccer success and really wasn’t surprised when she became a cross country runner during her sophomore year. Sutton said, “I was a late addition to the team. They needed another girl runner before the season started and I was recruited by Mrs. Pittman. I had minimal experience besides running up and down the soccer field every day. I ran track my eighth-grade year at Sacred Heart Catholic School but nothing like cross country.”

Usually, a new runner doesn’t achieve immediate success, but Sutton broke that mold by quickly becoming a factor against more seasoned runners. She said, “With the little experience that I had running, I was surprised with my success to some extent, especially since it came pretty quickly. Having played sports my whole life, I am a very competitive individual who is always looking to be successful. Knowing that I was new to cross country, I decided to push myself every day to become the best runner I could possibly be. I believe this year that my work has finally paid off.”

Sutton’s best moments in cross country have included qualifying for the state meet as a junior and then being named county and conference runner of the year, finishing second in the region and running a 5K personal best of 20:51, all during her senior season. She raced at the state meet in Kernersville on Saturday, posting a time of 21:29.07 for 27th place in the 2A division.

Sutton continued, “Soccer, track, and cross-country complement each other as they each allow me to continue to improve and be successful in the other. Cross country keeps my stamina at its best for soccer, especially important since I have been recruited to play wingback in college which requires playing both offense and defense on the field. Track, on the other hand, has helped improve my sudden bursts of speed that are used constantly on the soccer field. Running has helped keep me in shape and although I am not motivated to run at times, I know it is shaping me into a better athlete. Besides the fitness piece, running has also helped me create lifelong friendships in which I am extremely thankful for.”

Sutton’s other main interest is working out. Early this year, she joined the Ultimate Athlete gym in Charlotte, where she can likely be found when not on the soccer field or running. Sutton enjoys spending free time with family and friends.

Thankful for each of her family members, Sutton says each of them have been always involved with her athletics. She said, “My dad is John Webb, a local dentist, and he will occasionally run with me. Jamie Webb, my mom, is a patient care coordinator at Hearing Solutions in Salisbury. She is always there cheering me on from the sidelines. My brother Lucas is twelve years old and also very involved in sports. He plays soccer, basketball, and track and field and is a stud in all three. I strive to be the best role model I can be for him every day.”

Already, the Rowan County Female Athlete of the Year as a junior, the future is very bright for Sutton Webb. Spring sports are just ahead where she will balance both track and soccer with the cooperation of her coaches. In track, she’ll run the 100 meter, 800 meter, 1600 meter races and multiple relays. Not bad for a girl who first began running to fill out SHS’s cross country team.

The Clean Water 5K will take place at Grace Lutheran Church on Saturday, and the Girls on the Run graduation celebration 5K is set for Sunday. Find these and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

As most of you know, I’m a big fan of going on challenging adventures. Having just returned from the most recent cycling journey on Sept. 4, I’ve had a very busy last two months. In some ways, the weeks at home are harder than the actual journey itself. There are lots of projects to resume and some new ones to get going. Huge on the list is another book to write!

The next book, “Crossing America, One Convenience Store at a Time,” is complete and scheduled for printing and shipment. Farm and other projects are in good shape, so I had time this past week to go on yet another adventure.

I’m an avid reader, so much so that I couldn’t wait to get started on another book. No real reading for anything but bike ride information since mid-July had especially whet my appetite to wrap my thoughts up into another book.

I’m also a big Appalachian Trail fan, especially over the last year. I started reading about it two springs ago. Nothing concrete has been scheduled and it may never be, but still I read and research what the experience would be like. The folks at the Rowan Public Library have helped me find good reading material for years and when a new book arrives that they think might interest me, someone will often let me know. Such was the case when last week “2,000 Miles Together” arrived. I had just spent a few days at the beach doing the final proofing of “Crossing America” and also completed David Baldacci’s “A Gambling Man.”

When the South Branch of RPL called and said they had another book for me, I rushed through my work for the day and dropped in to get it just ahead of closing. I looked it over in the parking lot and came home with plans to start reading that night. “2,000 Miles Together” is about a family of eight, ages 2 to 18, that chose to hike the trail together. If they made it, they would be the largest family to complete the trail together and their 7-year-old would be the youngest ever to complete the trail. That’s nearly 2,200 miles over 5-6 months, battling weather and terrain. Mom and dad had cycled across country and the whole family runs marathons together. They fuel on Little Debbie Cosmic Brownies and finished the trail in Altra running shoes. All relatable to me.

All family members finished, but not without some severe trials and doubts along the way. For two and a half days, I couldn’t put the book down, effectively controlling my life. Why? I envisioned myself walking and sometimes running with them. Immersed in the book, I had yet another adventure!

Why does reading matter so much? I constantly hear people say that they don’t read. Yet they follow Facebook, Twitter and Price is Right. Here are some reasons why real reading matters:

• Mental stimulation and memory improvement, which we all need to stay sharp.
• Stress reduction — nothing calms me like reading a good book.
• Increased knowledge. Learn about virtually anything.
• Vocabulary expansion, improved focus and concentration. You won’t just be sharper, others will realize it, too.
• Improved writing skills — something sorely needed, especially in our young people.
• Escape. Just as I did with “2,000 Miles Together,” go away on your own adventure! When I finish a good book, I often pump my fist just like after a good athletic achievement. I sit and savor the experience and am willing to admit that I often experience various emotions while reading a good book.

And finally, passing on the skill of reading to a young person is a wonderful gift. Studies show that children who read can be better stimulated mentally, become more fluent in language and can better communicate with people of all ages. Their academic success can be tied directly to their ability to read and comprehend.

Today’s Spooky Sprint 5K and fun run start at Catawba College at 2 p.m. It’s Salisbury’s first race in 18 months. Next Saturday’s Clean Water 5K is at Grace Lutheran Church. Look for both and plenty more at www.salisburyrowanrunners.org .    

By David Freeze

Everybody around Salisbury knows David Whisenant. I can’t remember when we met, but it was a long time ago and probably at a race. David is a good runner who often attends the local races. Here are the facts about how he got started and what keeps him running today, more than 40 years after he started.

David began running as a sophomore at Salisbury High. He said, “I really wanted a letter jacket and figured the only sport I had a chance to earn a letter in was track. I ran the 880 and mile and did get my letter with the winged foot symbol in the middle of the S.”

He continued, “I now run 3-4 times a week, 4-5 miles each time. I have a route that goes through my neighborhood, the Salisbury Greenway, the Crescent, Catawba College near the softball field and Newman Park, and back home. I also run the occasional 5K. I run because it’s a nice way to shake off the stresses of the work week, it’s a time to be alone with God, and it gives me a good feeling of accomplishment. I feel guilty if I miss a run, so I’m pretty dedicated to it. I’m not fast, but I’m consistent.”

David’s most memorable race was the International Widow’s Day 5K in June 2013 in London. The race wound through Hyde Park, the largest of four royal parks in London. He said, “I ran by the Diana Memorial, the Serpentine, and other points of history. That was a thrill. When the race was over, I got to speak with Cherie Blair, the wife of the former Prime Minister Tony Blair. It was a charity race, and she was there in support of The Loomba Foundation that sponsored the race. We were in London on vacation, and I just thought it would be fun to try to get a race there. That was one of the highlights of that vacation. I’d love to run another race or two in a foreign country, but no trips are planned right now.”

David’s wife is Jtan, after they met at ASU. They have a son, Kyle, and his wife, Anna. David said, “We’ve been blessed with two granddaughters, Ava, 8, and Maisie, 5. I have a sister, Pam, who lives in Maui with her family.”

Anna runs occasionally, and she joined David for a 5K at the Salisbury VA. He added, “I’ve tried on many occasions to get my wife Jtan to take up running with me, but she always says that the only time anyone will see her running is if she’s being chased!”

David graduated from Salisbury High School in 1979 and from Appalachian State in 1983. Salisbury has always been his home. He said, “I’m a news reporter with WBTV in Charlotte and in my 30th year on the job. I cover local news in Rowan, Cabarrus, Iredell and Mecklenburg counties. My job can be difficult and stressful, but also fun and rewarding. I feel like it’s where God wanted me, and I’m blessed to be able to do it.”

When asked about other interests, David said, “I spend a lot of time at church. I teach Sunday school and am the deacon chairman at First Baptist Church. I also read quite a bit, mainly British history. I follow sports like NASCAR and Formula 1 racing, the Washington Football Team, St. Louis Cardinals baseball, Premier League soccer and of course, App State.”

As for running in the future, David said, “My only running goal is to keep running. I do try to improve my times but I’m realistic enough to know that can only go so far. I just want to be able to keep putting one foot in front of the other at a pace that’s faster than walking.”

Next Sunday is the Rotary’s Spooky Sprint 5K at Catawba College at 2 p.m. Look for it and plenty of other upcoming races at www.salisburyrowanrunners.org. You Might Like

By David Freeze

I’m just home from a running class as I write this. Our class topic tonight was sports nutrition and its always interesting to hear the opinion of anyone new to exercise. This topic should always be addressed quickly because meals and snacks that supply energy without upsetting the stomach are keys to a positive result. Having success in the first few weeks is likely to keep the new runner going. Each successful week helps develop a long-term habit. Runners in our class are building miles on the way to running their first 5K.

Eating before exercise is important. Eating properly prevents hypoglycemia (low blood sugar) and symptoms of lightheadedness and fatigue. Eating helps to settle the stomach, absorb some of the gastric juices and ward off hunger. Eating also helps us to exercise harder and burn more calories. Just knowing that a pre-exercise body is properly fueled helps to pacify the mind. Fuel the muscles and feed the brain!

Eating before exercise is also tricky, both with timing and content. I’m never surprised when any new runner tells me that they have not eaten for many hours and aren’t sure when they had their last bottle of water. Then they wonder why any exercise is a struggle. Here are some suggestions on what to eat and drink before a normal training run of anything less than one hour.

Any successful workout begins with hydration. Drink fluids during the day and within an hour of exercise. Water works best, don’t fall for the hype of sports and energy drinks, especially the high-sugar ones. Heavy sugar can upset the stomach during exercise and derail any good workout or competition. How much water is enough? Divide you body weight in half and drink that many ounces during the day. A 200-pound person needs 100 ounces of water daily. Any other color of urine other than clear or very pale-yellow means dehydration. Drink up! You can’t wait until just before exercise begins to start drinking.

Don’t eat anything heavy within four hours of exercise and longer if the exercise is very intense or of longer duration. But do consume a carbohydrate-rich snack or light meal to top off muscle stores. Include small amounts of protein to aid in muscle rebuilding after exercise. Choose foods that are low in fat and fiber to ensure optimal digestion and tolerance. Liquid meal replacements and various sports bars may be better tolerated than whole foods. They can also optimize digestion and energy availability.

Everything mentioned here should include lots of experimentation. Over the years, I have tried lots of things for my own pre-workout fueling. I have become prone to easily digestible things like peanut butter and honey on bread, a bagel, fruit, crackers, cookies and certain yogurts several hours before the workout other than early morning ones. Early morning runs gets just water and certain sports bars, plus a small amount of honey. Again, begin to experiment with what works for you. It won’t take long to figure out some good options.

Bottom line — eat something light and manage hydration. Don’t show up for your workout hungry! Or too full either. The most uncomfortable runs are on an overfed stomach. Don’t experiment during a race or hard training run.

Races are back! The Spooky Sprint 5K Run/Walk and fun run, plus a costume contest on Halloween Day at Catawba College. That’s five good reasons to join us at 2 p.m on Oct. 31 for major fun. The Clean Water 5K follows on Nov. 13 at Grace Lutheran Church. The biggest 5K in Salisbury follows on Thanksgiving Day at the Forum with the Butterball 5K.

Go to www.salisburyrowanrunners.org for more information on these and other upcoming events. 

By David Freeze

I have been home for just about a month now and most of that time has been wonderful. But every day at home seems to bring more news of rising prices and shortages of goods. This past week, the talk among runners and walkers includes the challenges of finding your favorite running shoe. Why does this matter as much as the rising costs of gasoline, home heating and groceries? Because the mental benefits of exercise help us deal with concerns and issues that seem overwhelming otherwise. I thought today was perfect to visit the reasons why exercise helps.

Exercise is not just about aerobic capacity and muscle size. Sure, exercise can improve your physical health and your physique, trim your waistline, improve your sex life, and even add years to your life. But that’s not what motivates most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also a powerful medicine for many common mental health challenges.

This is by far the most important reason that I run. I tell people almost daily that I need it, not for the physical benefits but for the sense of well-being. I read last week that as many as 20% of everyone who reads this has a prescription for mood-altering drugs.

Regular exercise can have a profoundly positive impact on depression, anxiety and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication — but without the side effects, of course. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Exercise is a natural and effective anti-anxiety and depression treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins, powerful brain chemicals that make us feel good.  Physical activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better so, too, will your mind.

When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.

You don’t need to devote hours out of your busy day to reap all the physical and mental health benefits of exercise. Just 30-minutes of moderate exercise five times a week is enough. And even that can be broken down into two 15-minute or even three 10-minute exercise sessions if that’s easier.

If you don’t already exercise, or not enough to meet these guidelines, consider doing it. But get your shoes right away!

Racing is back! Locally, we have the Spooky Sprint 5K, fun run and costume contest at Catawba College on Halloween afternoon, Oct. 31. Check it plus five more 2021 events coming soon at www.salisburyrowanrunners.org.

By David Freeze

I met Salisbury Police Sgt. Jennifer Moreau when she took our beginning runners class. The police department has been partnering with SRR and Salisbury Parks and Rec to offer the most recent classes, and Moreau took advantage of the opportunity. She is also part of the committee that approves our local race permits.

But running wasn’t new to Moreau.

“I was active duty Air Force, serving at Edwards Air Force Base in the Mojave Desert. The fitness test had just changed from the old ‘bike test’ to pushups, situps, running 1.5 miles, and body composition measurements,” she said. “I was 22 years old. Most bases didn’t have any running tracks yet.”

That was how Moreau got started, but more importantly she expressed great reasons to continue, “Partly because I am still in the Air National Guard and have annual testing, but mostly for my health and my family. I want to be around for my daughter, but I also want to be able to move around! My grandmother had a blood clot in her 70s that got into her lung and she kept saying “I can’t because of my lung.” She lived to be 88, but why stop there? How would her quality of life been if she had said “It’s hard, but I’m going to try?”

At the PD, she’s been busy.

“I was on patrol for a few years, as well as the street crimes unit where I did gang investigations. Now I am in the Administration Bureau where I manage a lot of programs such as permits, the vehicle fleet, School Resource Officers, the evidence section, new recruit training, events & permits, and all our equipment,” Moreau said.

For hobbies and other interests, Moreau said, “I love being outdoors, beaches, mountains, lakes, rivers. I am a supporter of true camping — in a tent, fish for your dinner, campfires and marshmallows. Trail running keeps me from being bored and I have run a small portion of the Appalachian Trail in NC. I love to cook and do front step container gardening so I have herbs to use in cooking almost year round. I’m always taking classes and reading. I like to kayak and explore, as well as finding those obscure places like the last-in-the-world clamshell-shaped gas station from Shell Oil, which is in Winston-Salem, NC! I enjoy participating in all forms of art, from window painting, murals, sketching and I even do calligraphy. It is as soothing/calming as yoga and has many other benefits. I started calligraphy in high school, learning about the transcription of the U.S. Constitution, and it taught me patience — which most people wouldn’t think was related to something like fancy writing!”

Moreau’s family, including her dad, stepmom and older brother, all live in Rhode Island. Here, she’s at home with daughter, Alexia, who’s in high school. They also have two dogs and cat. Moreau added, “I constantly nag Alexia to come run with me.”

Moreau is currently getting back on track after having COVID. Her best moments in running so far include reducing her pace to an 11-minute mile after past injuries like a broken tailbone, two sprained ankles and more military related issues, plus turning 45.

When asked about how she arrived in Salisbury, Moreau said, “I have lived all over due to military life. When I decided to switch to the Air National Guard in October 2006, I stayed with a friend in Canton, N.C., while I searched for the best place to settle down. After six months, I found Salisbury and the perfect home to raise Alexia. We have lived here ever since.”

The fall will be busy for races locally. Saturday October 9th has the T-Man’s 5K in Mooresville, benefitting teen suicide prevention. On Sunday October 31st, the Spooky Sprint 5K takes place at Catawba College, complete with the popular Halloween costume contest while benefitting Rotary projects.

Other upcoming events are at www.salisburyrowanrunners.org

By David Freeze

I am a pushup nut. I love doing them, and normally will challenge myself each morning, right after my run, to reach a certain number completed properly.

We all need to maintain a certain level of strength, especially if not involved in regular physical work. The two best ways, in my opinion, to maintain acceptable arm strength are planks and pushups. I’ve written about planks recently, and today we’ll cover pushups.

Pushups are for everybody. No equipment needed, except comfortable clothes. Honestly you can do pushups in about anything. I wear shoes instead of doing them barefoot.

Here is what makes a proper pushup. With your arms straight, glutes clenched, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle or less. Try to keep your elbows relatively close to your body and keep note of when they start to flare out as you get tired. Once your chest (or nose/chin) touches the floor (or your arms go down to a 90-degree angle), pause slightly and then push back up until you’re at the starting position. I count the pushup to be complete at the 90 degree angle of the arms, but pushing below that is even a better workout.

Admittedly, many folks can’t do a proper pushup from the floor. Here is a plan where almost anyone can do progressive pushups to strengthen their arms. Even at the minimum level, strength will improve and your arms will look better too. Your balance will improve too.

Beginners with little arm strength should start with a wall push up. Stand next to a wall, place both hands flat with palms open against a wall. Start with feet shoulder width apart, about two to three feet from the wall. Lean forward, resting with your hands against the wall and then push your shoulder away from the wall. Try to do 10 reps, 3-4 sets of each.

Counter level: Try a counter pushup. Find a solid counter or shelf at or just above waist height. Back away from the counter or shelf and try the 10 reps, 3-4 sets at this level.

Bench level: Use a solid or anchored piece of furniture and follow the same routine.

Knee pushups: Hold yourself up on your hands and knees, with the body in a straight line from shoulders to knees. Lower down to the ground before pushing back up.

The goal of this progression of pushups is to get your body closer and more prone with the ground. Here is an estimated percentage of body weight lifted at each level.

• 4-foot elevated pushup (wall): 9%

• 3-foot elevated pushup (countertop): 20%

• 2-foot elevated pushup (bench):  36-41%

• Knee pushup: 49%

• Regular push-up: 64%

Do these pushup workouts every other day, with a rest day in between. It will be normal for a little upper arm and chest soreness to develop. That just means you are waking up muscles, either seldom used or under used. Be consistent and be committed. Progress to the next level when you can do 3 sets of 10 reps each. Good luck, you are on the way to your best possible level of pushups and increased arm strength!

Races are just ahead. We have the T-Man’s 5K race in Mooresville on Oct. 9 and the Spooky Sprint 5K at Catawba College on Oct. 31. The Butterball 5K at the Forum on Thanksgiving Day is on, as well. Currently, we have two December races with more details later. Complete details at www.salisburyrowanrunners.org

Three of the nation’s most popular marathons are happening live. The Chicago Marathon on Oct. 10, the Boston Marathon on Oct. 11 and the Marine Corps Marathon on Oct. 31.