David Freeze

By David Freeze

Bob Marchinko had just finished a run and saw a big tree limb on his roof. He said, “I grabbed my ladder and went up for it. My best guess, with no memory at all, is when I went to step down on the ladder from the roof, the ladder kicked out from under me and I hit my head on the roof before landing on the ground. No one knew I had been on the roof, but a neighbor who was out walking saw me lying on the ground knocked out cold and called 911.”

At Novant Health in Salisbury, Bob was found to have some bleeding on the brain, a leg gash that needed staples and multiple neck fractures. He needed emergency surgery and was sent to Presbyterian Hospital in Charlotte. Possible paralysis was still a concern as Bob met Dr. Segebarth, an Ortho Carolina surgeon. Bob said, “I knew I could recover and come back to lead a normal life. My mission then became to get out of the hospital as fast I could.”

Bob couldn’t run or really lift anything for the first two months. Only walking was permitted while his body healed and the neck fusions set. Two metal rods, a metal plate and 14 metal screws had been inserted. Bob said, “I tried to behave on the lifting part, but we had just moved into a new house and there was landscaping to do. I had to learn the hard way on what my body could handle. Sometimes I would overdo it and then be wiped out for a few days, but that probably helped my recovery process. My doctor let me start running again in August with some pushing from me. Running was very painful for six weeks and there was no runner’s high. I still thanked the Lord every day on how blessed I was to be able to move, even if it was slow and painful.”

Once the most dominant male racer in the area, Bob had not raced much in 10 years and after the injury thought he may not race again. He said, “I’m getting a little better each week, the neck still isn’t 100%. It can get pretty sore and stiff if I overdo it or if it is damp out. I kept trying to get back in shape, and feel like a runner again. By late September, running started getting a little easier for me and I started to surprise myself on some of my runs. My running buddy, Robert Miller, started needling me to jump into the Butterball 5K, which I did and felt pretty good about it.” Bob had a sizzling 17:03 on a challenging and wet course.

After running the Butterball 5K, Bob wants to run another 5K to break 17 minutes. He’s also considering a half marathon in either December or January, then maybe a marathon in the spring. Bob said, “I turn 50 this summer and am getting an itch to run the Boston Marathon again. But I am just as happy to be able to head out for a hard run in my neighborhood and keep coaching my athletes at Catawba. We are starting to build something special there.”

Bob concluded, “God has looking out for me and has helped me to recover so quickly. I also need to thank my wife, Wendy, and son, Zach, who both helped my recovery, especially that first week when things were tough with so much help needed. Running friends Robert Miller and Brett Howell have meant the world to me. Thanks to my colleagues at Bostian and Mt. Ulla elementary schools, and my Catawba College family, where I help coach cross country and track. Jason Bryan and my athletes have been a blessing to me.”

Saturday, Dec. 12, is the Santa Run/Walk 5K at the Millbridge Ruritan Building on Sloan Road. Santa, Bigfoot, a beautiful course, and plenty of fun in a rural setting. Come join us. More info at www.salisburyrowarrunners.org and www.runsignup.com .

By David Freeze

It has been one of my great privileges to write this column now for more than 10 years. I’m not sure exactly which year this tradition started, but I know this year is certainly one for the record books. Regardless, we all should be thankful each day and here are the thoughts that top my list for     Thanksgiving Day, 2020.

My first grandchild, her name is Monroe, but I call her “Booper,” now just past her first birthday.

Blood and organ donors, always needed.

Health care professionals who lead the battle against the coronavirus and all of our other medical issues.

Those who act when they hear, “Somebody’s got to do something!”

The gifts of much-needed food and cash to fill the pantries at Rowan Helping Ministries, Main Street Mission, the Salvation Army and various food drives.

Books, and the gift of reading instilled in children, opening a life of wonder and knowledge.

Ways to keep events going with proper guidelines, such as the Forum’s Butterball 5K held this morning at Salisbury Community Park and benefiting Prevent Child Abuse Rowan.

People who stay active and make the effort to improve their health during the pandemic, increasing their odds for a safe recovery.

The Salisbury Post, still our best option for local news and keeping each other informed. I start my day with it every morning. Plus all the readers and new friends I’ve met through my writing.

Worshiping with your church as members decide instead of a government mandate.

A bicycle trip around the Big Island, Hawaii, completed just before major quarantines began in March, thus completing a marvelous tour of all 50 states on two wheels.

So much major work done on the farm while other activities were limited.

The two good-smelling female runners I often meet while doing my miles on Patterson Road before daylight.

Radio and TV coverage of basketball and football that we can’t see in person currently.

Our military, law enforcement, fire and all the other protectors who put safety and freedom ahead of their own concerns.

The faith writers at the Post who allowed me to share in the new book, An EncouragingU Christmas, available at Amazon.com and Father and Son Produce. www.encouragingu.com .

Prayer, smiles and kind words, always powerful and never needed more. Especially those from good friends and family who positively affect our lives daily.

Backyard and backdoor visits from those friends, neighbors and family, especially those that are not rushed.

All the Christmas lights I can find to put up and appreciation of your displays, large and small.

With all these thoughts listed, I have many more and I’m sure you have plenty of blessings too. Take time especially today but every day following to realize and survey your personal gifts, memories and ongoing blessings. The future is bright, believe it, pray for it and do your part to make it that way.

Hope you had a wonderful Thanksgiving!

By David Freeze

In a normal year, Salisbury and Rowan will have about 30 races. Some have a long history, a few are brand new but every single successful one requires a lot of work. I once had a woman representing a charity call me and tell me the date and location where she wanted to have a race. Then she said, “So, do you need anything else from me? You’ll take it from here, right?”

That is certainly not the case! The Salisbury Rowan Runners provide some guidelines and plenty of answers for questions, but we won’t manage the race for you. Being a race director, usually someone who either is a volunteer or adds the responsibility to their regular job, is not easy. There is a long list of to-do’s required. Those details make or break the race.

One of the best long-term race directors in the area is Rayna Gardner, head of the popular Butterball 5K. She’s won SRR’s Race Director of the Year award twice and probably deserved it more than that. Rayna, also the general manager at The Forum, adds the annual director duties on top of her other work. Always detail-focused and forward-thinking, she works through a long list of early decisions. These include confirming the date, making sure the course is available and getting an event permit from the City of Salisbury. Since 2020 is an unusual year, right off the bat decisions had to be made that resulted in the Thanksgiving Day race being moved to Salisbury Community Park. That makes for a new course and other logistical changes.

One of the biggest parts of the preparation for a good race is the initial race brochure, crammed with information to make the event interesting to local runners and walkers. Once the brochure is completed, then the race gets set up for online registration. About 80% of all registrations come in online now, with the percentage increasing each year. Participants register later and later in today’s market, making for a guessing game to get the right amounts of commemorative shirts, awards and food.

Once all this is in the works, then begins the long list of questions that come by email, text or phone where possible participants want to know things that might affect whether they attend. Rayna is one of the best at this, sharing immediately or finding the answer. This year’s race had questions about the difficulty and layout of the 5K course, availability of parking and bathrooms. And the biggest question of all; what was she doing to meet coronavirus guidelines?

Meanwhile as the registrations rolled in, Rayna worked with the race bibs and other details to make race morning easier. I could write a whole column on disasters that race directors caused, usually coming to light as race day participants began to arrive. Heading up various check-in processes is Rayna’s strength. She handles any issues and complaints, and keeps the lines moving.

Once the race was underway, she monitored course volunteers who keep the participants on course. And finally, Rayna gave out the race awards to the socially distanced finishers. Once done, with the runners and walkers headed for home, Rayna managed the removal of all the race day paraphernalia. And from experience, I hope she got a nap that afternoon.

When all was said and done, Rayna, who is super fit and resembles Jennifer Marion from TV’s Randy Marion car commercials, said, “The feeling of putting on a good race is like no other. Getting organized is a lot of hard work but when it comes together with the aid of volunteers and sponsors, we support worthy charities in our community. I get lots of help to keep the world turning during race prep.”

By David Freeze

Sometimes circumstances come together for something big. That’s just what happened for Lorie and Mark Cauble over an incredible month. I got to play a small part in this journey and it’s certainly worth sharing.

Lorie started running with the 2014 Greenway 5K where her second-place age group finish led to lots of other 5Ks and another second-place finish in her age group in an 8K. She pushed it up a notch and competed in the Mayberry Half Marathon followed by her first marathon in Myrtle Beach in March 2019.

Mark started running when he enlisted in the Marine Corps in 1990. Nearly every day for almost nine years, Mark ran at least three miles a day. After ending his active duty in 1999, he quit running all together.

After getting married in November 2019, Mark and Lorie were already enjoying long hikes when Mark mentioned doing the Marine Corps Marathon together. He said, “2020 would be a great time to do this because our daughter, Jenna Cauble, had been in the Marine Corps for six years already and was finally going to be stationed close to D.C. around the marathon date.”

The Caubles found out that a lottery was required to even get into the event. They both applied and a few weeks later were selected to run the 45th MCM. Lorie said, “That was a great day! We were both so excited! Then, reality started to set in, and we were on the clock to get ready. Sometime after the virus shutdowns, we learned the event would be virtual. We were bummed at first but decided to embrace this opportunity to improvise, adapt, and overcome.”

The MCM organizers also offered another opportunity to do a Trifecta, not only the marathon but a 10K and 50K. All would be virtual, meaning that Mark and Lorie could do the distance on any course within the month of October. Mark said, “Why not? We decided to go big or go home. We may never get this chance again.”

They did the 10K (6.2 miles) in Salisbury on Oct. 3, a day already scheduled for a long run, and then tacked on another 12 miles for training.

The marathon (26.2 miles) followed on Oct. 17. Mark said, “It would have been nice to run in D.C. and finish at the Marine Corps Memorial, but we got the next best thing. Our daughter, Sgt. Jenna Cauble, enlisted some help from her former commanding officer Capt. Kristen Baldwin (five-time MCM participant) to help us facilitate our run. They really motivated us and made it a memorable and special occasion.”

And finally the 50K in Virginia. Just five days after the marathon, was completed on the Virginia Creeper Trail on Oct. 22. Lorie said, “No pressure, just us and the mountain. This was a disaster! We had no trail experience, and it was our first time running with hydration packs and we had no support. We are glad it’s done, but you probably won’t see us on a trail again for that long.”

Mark added, “The biggest and most important takeaway is how much we love each other and share so many similar interests. We got up on weekends to do long runs at 3 a.m. to drive an hour and then run to avoid the sun and summer heat as much as possible. Nothing beats seeing the sun rise while running alongside a river with the person you love. We depend on each other for motivation, especially on a morning when one of us didn’t want to run. In the end, we drove each other across the finish line and have the rest of our lives to continue pushing each other to be better.”

Lorie concluded, “We found difficulty in juggling everyday life and staying on a grueling schedule with sometimes painful tasks, making the journey all the more rewarding when finished.” They plan to do mainly 5Ks and 10Ks while Mark needs a half marathon and an 8K to match Lorie.

Rowan’s next race is the always popular Butterball 5K on Thanksgiving morning, held this year at Salisbury Community Park. Look for this and other upcoming races at www.salisburyrowanrunners.org .

By David Freeze

I’ve always enjoyed walking and have done a lot of it. I have no idea how many miles I’ve done, but imagine its pretty significant. My run across N.C. included lots of walking where the road and traffic didn’t have room for me and a baby jogger.

Walking otherwise has meant something different for me than running. Walking has meant a time of peace, reflection and a less challenging workout. In fact, I usually didn’t view my walking as a workout at all. I didn’t push the pace but kept my legs moving comfortably.

This summer has been unusual because I didn’t go on a long bike ride. Physically, there’s been plenty of replacement workouts here on the farm. While not on a bike ride, I ran more. But I didn’t walk much. However, I have developed a habit over a few recent beach trips that has great rewards.

Last summer, I went to Cherry Grove twice in October, my favorite time at the Carolina beaches. I have a running course that is flat and fast, usually going about 5.5 to 6 miles. Afterwards, I drop by the room and grab a dry shirt, my radio and a couple Pop Tarts before heading right back out. With a good run complete, nothing is better than a follow-up walk of about 4-5 miles. With music and an eye toward a beautiful sunrise, I usually walked at a steady pace.

I finished a book during the most recent trip, one about a young woman who completed the Appalachian Trail. Jennifer Pharr Davis returned a second time and set a women’s record covering the 2,193 distance in 46 days and 11 hours. Carrying a 30-pound pack, she regularly walked at a sub- 18 minute pace. Recently, my 83-year-old star client Charles Newsome has pushed the pace as low as 17:26 per mile while walking on an inclined treadmill.

Curious to check my pace, my goal was a fast walk on the last morning before driving home. The previous day, I had been outwalked by some serious and hustling women. This time, I wore shoes with an intent on hustling myself. Wearing my Garmin pace watch, I pushed the effort and for the first 2.5 miles, nobody passed me. Getting faster all the time, I made the turnaround. I noticed someone coughing behind me and realized the guy was getting closer. After looking back, I saw a white-headed guy and a larger woman gaining on me. Determined to stay ahead, I pushed as fast as I could. Sadly, they did pass me and then immediately turned around to head back. My fastest time was a 17:10 mile. A friend told me that she walks with a group of women who hit the upper 15s and 16s.

I was humbled! Serious walkers are getting a great workout. I hurt almost as much after the walk as during the earlier run. Never had I timed myself on a walk, but you can bet I will work on beating those serious walkers next time! I think they look for victims just like the yard dogs search for cyclists in Kentucky.

Some things are happening with local races. The very popular Thanksgiving Day Butterball 5K appears headed to Salisbury Community Park due to City of Salisbury coronavirus restrictions. This race benefits Prevent Child Abuse Rowan. The Santa Run 5K, recently planned for Salisbury, is headed back to Millbridge and the Ruritans building. Bigfoot camping is available again and remains a qualifier for the Bigfoot Olympics in Remer, Minnesota. The New Year’s Day Resolution Run 5K, usually held at The Forum, is TBD at this point. Both the Santa and Resolution 5K races benefit Rowan Helping Ministries. All races follow coronavirus restrictions designated by the Road Runners Club of America.

All upcoming events are listed at www.salisburyrowanrunners.com

By David Freeze

We had to cancel our beginning runners class in the spring but just finished a small, yet very enthusiastic fall class. The main advantage of a small class is getting to know them better. Here is a recap of a fantastic group and their thoughts.

Hannah Couch is 29 and a project coordinator for a local commercial grading business. She’s been married for two years to husband, Andrew, and is a proud dog mom. Steve McCombs, a Methodist pastor who came to Salisbury in 2010, served as pastor at Milford Hills UMC from 2010-2015 and later at Millingport from 2015-2019. Retired now, Steve said, “I’m taking some time to realize how I can make a difference in the greater Salisbury community. My main activity is volunteering at the community garden at Rowan Helping Ministries.”

Destiny Brown, 24, works as a hospice nurse. She’s happily married to husband, Tyler, and they have 20 chickens and three goats. Destiny’s mother, Tracy Blackwood, the last to sign up, works as an office manager. Tracy said, “My daughter, as she has done so many times in the past, signed me up for a class. Before I could even consider and even take time to process it, I found myself sitting in David’s run class.”

I asked why the rest wanted to take the class. Hannah said, “I decided to take a running class to connect with my cousins and take control of my exercise experience. I was certainly apprehensive. Running has never been my favorite way to work out, but with the encouragement of my cousins, I agreed to join the running class.”

Steve added, “I took my first SRR Beginners Runners Class about six years ago. I seek to be intentional about overall health and how best to stay in shape. Running has appealed to me because of my physical makeup and the simplicity of running. Overall health is on my mind more since I retired.”

And Destiny said, “I joined so that I could learn the fundamentals of running. I ran in the past with personal trainers and friends but have never been in a running course where I would learn technique, fueling, stretching and the importance of running shoes. I knew in order to be successful in my future running adventures, I needed to learn the basics.”

The whole group ran the popular Greenway/Bare Bones 5K course on Thursday, Oct. 22. All did well with on a perfect early evening while escorted by four members of the Salisbury PD bike patrol. Officers on hand were Sergeants Shulenburger, Brooks and DeSantis plus Detective Easler.

Each graduate listed positives for the class upon receiving diplomas while the SRR band played “Pomp and Circumstance.” Hannah said, “One takeaway I have after making such progress is there’s always room to better myself and my health. It definitely wasn’t always easy, but it’s been worth it and improved my confidence. I’ll continue working to improve my time and technique, plus trying physical activities that I’ve been resistant or reserved about, similarly to how I felt about running prior to joining this class.”

Steve said, “I realized it’s all about taking a new challenge step by step. I just needed to “do it” in order to experience the reality. I can run alone or with others. Other than a good pair of shoes and socks, there are few expenses. As long as I am able, I’ll keep on running into the future.”

Tracy said, “My apprehensiveness disappeared as all the fellowship, laughter and knowledge flooded the room. We mastered the task at hand when finishing that 5K. Thanks to all our supporters in class and to the Salisbury Police for riding beside us on their bikes. I highly recommend David’s class for everyone, get out there and enjoy life.”

And Destiny concluded with, “The biggest takeaway was to not judge the run based on the day I was having or on the first mile of the run. Some days, I felt extra tired, but my run would feel the best. I questioned how I was ever going to keep putting one foot in front of the other but I’m glad I did and that I accomplished running 3.1 miles. Running will play a part in my life when I feel stressed or tired. I know I can always throw on my shoes, go outside and get some fresh air and let my worries go away for a little while!”

Watch for the next beginners class in March and the next local race, the Ed Dupree Redo 5K at East Rowan High on Nov. 7, at www.salisburyrowanrunners.org .

By David Freeze

Races are beginning to happen again and an unusual one took place on Wednesday. SideKick Karate sponsored a mile run and walk for breast cancer awareness, all completed in their parking lot at 520 South Main Street. A total of 36 runners and walkers from the SideKick Learning Center and After-school Program participated in the One Mile Challenge. Ricky and Edie Smith are owners of SideKick Karate of Salisbury.

The theme of the race was “run or walk a mile for the cure…one foot at a time.” Since 5,280 feet make a mile, the goal for each participant was to raise $52.80 by asking 10 sponsors to give $5.28, a penny a foot. “Every foot and every penny makes a difference.” said Ricky. The total raised was $2,246.06 and will go to the Susan G. Komen Charlotte Foundation. The top three fundraisers received an engraved samurai sword. They were Dalton Hardy who raised $443.52, Anderson and Azalee Everhart with $253.80, and Jackson Kelly who brought in $210.24. The top 10 received a pink belt which represented their commitment and fight for “The Cure.” All will wear their pink belts for the month of October for Breast Cancer Awareness.

All the participants in the SideKick Karate One Mile Challenge, held on Wednesday. Singer Taylor Mason holds the guitar.

“We wanted our students at SideKick Learning Center to continue the Daily Mile curriculum that the Rowan County Schools incorporated for exercise, especially since students are sitting at their computers more than usual for virtual learning and schoolwork. Every day before lunch, our students are required to walk, jog, or run a mile around the parking lot. We wanted the One Mile Challenge to give the students a goal. A favorite Charlotte race of mine for many years was Race for the Cure, so we decided to raise money for the Susan G. Komen Charlotte Foundation,” Edie explained. Ricky added, “This was a perfect opportunity to teach the kids to help fight for others who are struggling with breast cancer. What does running have to do with karate? It’s the best self-defense technique you can learn.”

There were two heats of runners, both completing 10 laps around the asphalt parking lot. The overall winners of the 5-8 year old’s first heat were Urijah Magana, timed at 9 minutes and 48 seconds in the male division, while Azalee Everhart clocked 11:42 in the female division. Winners of the second heat, 9 years old and up, were Drew Hodges with a time of 6:40 for the males and Sophia Maycong at 9:58 for the females. They all received a four foot trophy.

“I am very proud of my son,” said Jacob Hardy, Dalton’s father. “This was an excellent opportunity to raise money for a good cause.” Overall male winner Hodges said, “This is my first race and I plan to continue running and entering other races.” Female winner Maycong stated, “This is one of the hardest things I have ever done in my life but worth every second of it. It was fun.” Miquel Velazquez, a second-place finisher said, “Cancer has affected one of my family members and that motivated me to get in shape and run.” His father, Mario, said, “Many families are dealing with cancer and it was good for kids to be made aware of this and raise money for the cause.” Rev. Lincoln Roth of Maranatha Church in Salisbury explained, “It encouraged me to see the kids encouraging each other.”

Country music association singer and Catawba College graduate Taylor Mason performed the national anthem and also interacted with the students. She sang some of her own songs, along with taking requests from the students. “Taylor was perfect for the event,” Edie said, “The kids loved her great personality, and we think she’s on the way to musical success.” Taylor’s mom, Tricia, was awarded a pink belt by Ricky Smith for her own personal battle and victory with breast cancer.

The Salisbury Rowan Runners provided a complete finish line set-up and each runner/walker received an individual finish time and place. Look for more events at www.salisburyrowanrunners.org

By David Freeze

Last week, I got several wonderful replies from people who plan to get more vitamin D, either by spending increased time in the sun or with a supplement. By doing so, it’s likely that their health will improve. That one is an easy fix. Here’s another related effort worth considering.

One of the very first things I did when starting running many years ago was to make a decision to limit sugar. I read a cult book of sorts called Sugar Blues and was scared of what sugar would do to my body. Prior to this, I didn’t think about sugar much and was slowly gaining weight. By today’s terms, I would have been overweight. One Saturday afternoon, after losing out of softball tournament, I looked at my body and decided to make a change. I had a diabetic dad and a mother with various health problems. It was time. Well past time.

My first wife sometimes brought home bags of out-of-date candy from her workplace. I looked forward to those days. I ate my normal dinner meal, then more than a day’s worth of calories from those bags. Often, I fell asleep watching TV, then finally stumbled to bed and it seemed like every morning I woke up feeling worse. Good thing running came along when it did.

Sadly, running doesn’t make us immune from the detrimental health effects of eating too much refined sugar. The nearly 152 pounds of added sugar that each American consumes a year increases our risks of obesity, diabetes, heart disease, depression and sleep disorders. That’s true whether you exercise or not.

Refined sweeteners “go right from your lips into your bloodstream,” says the Academy of Nutrition and Dietetics. That forces your body to process high levels of sugar fast, getting less efficient at this over time, which is why we become more susceptible to problems like diabetes as we age.

The World Health Organization says even healthy people, and most runners qualify, should trim their daily intake of added sugar to less than 25 grams per day. No need to avoid naturally sweet, whole foods like fruit, which have water, fiber, and/or protein that slow sugar’s path into your system. FDA food labeling guidelines that took effect earlier in 2020 require labels to list added sugar, making it easier to track. But even if we know how much sugar, included any natural and added sugar, it still isn’t easy to give up.

I’m one of those who believe that I should earn any sugary treats. I tell others to do the same thing, to research what type of workout it will take to cancel out the added calories. This works to a point but may not be the best approach. I’ve read a good bit recently on the best times to consume a sugary treat and have worked hard to make it happen. Runners get a short window of when eating sugar isn’t so bad. During and immediately after a workout, the body metabolizes sugar for fuel and replenishes muscle glycogen for recovery. Glycogen is that magic word that powers us through muscle activity. Two Pop-Tarts immediately following the end of my run are a special treat.

As for all other times, go easy. “The sugar that you eat when you’re sedentary is more likely to go to stored fat, once glycogen stores are full,” said Kelly Pritchett, Ph.D., a sports nutritionist at Central Washington University.

Being aware of sugar intake and balancing it out are a sign of progress. More reason to read labels and begin to break bad food habits. Better sleep, increased mood and focus, plus the likelihood of losing some extra pounds is worth the effort. And one more benefit, eating less sugar often means that a smaller amount satisfies much more.

Next Saturday’s Ed Dupree 5K at East Rowan High School honors a long time runner, coach and Salisbury Post sportswriter. Check out this event and more at salisburyrowanrunners.org .

By David Freeze

I’m writing this on Thursday morning and just back from one of those glorious runs that really jumpstart the day. I watched the Yankees/Indians playoff thriller last night, slept three hours and hit the road just after 5 a.m. this morning. I had an air temperature of 50, no wind, light ground fog and a glorious nearly full moon that illuminated the road. Now my mind is racing with ideas to share with this column.

I serve as wellness consultant for a company out of Carson City, Nevada, and the September health topic concerned food labels and how to make sense out of them. One of the best topics we shared this month had to do with misleading food product labels and the inaccurate claims made that don’t coincide with the FDA information that’s required.

What we eat makes a lot of difference in our performance, but its just one part of the complete puzzle. But here are some things to watch for on food products as you shop. Yes, I’m one of those people who reads the label on anything I buy. This is a sure sign of caring about your body. That person you see in the grocery aisle reading the back of the container is making an investment in their future.

Here are some of the claims and a quick primer on the real facts as I see them.   

Low-fat

Something that’s low fat doesn’t mean it has fewer calories or that you can eat it without concern for weight gain. Be aware that any reduced fat is likely to have added sugar to salvage the taste. And a big benefit of good fat is that it makes us feel fuller longer, so it takes less to satisfy our hunger.

All-natural

Foods with this label want us to believe they are better for you and the environment. The manufacturers want us to believe we are doing something good for our bodies. All-natural foods are not organic and these foods remain unregulated. I bought a jar of peanut butter the other day with this claim and found no FDA label. There is no guarantee that the product has better ingredients or production that makes it better for you. Buy foods made with healthy and whole ingredients, locally produced if possible.

Vitamin-fortified

The manufacture wants us to think that we are getting extra vitamins in products labeled this way. Likely as not, we would be buying food that was stripped of essential vitamins in the process of making it, then some or others may have been added back in. Avoid as much processed food as possible due to this practice. Processed food, including nearly all packaged snacks, want the public to think of vitamin fortified as a way to forget the empty calories, excess sugar and unhealthy fats. Get your vitamins in the fruits and vegetables that should have them.

GMOs

Manufacturers want us to believe that GMOs are bad and a “no GMOs” label means the product is good for us. And that we should pay more for it that since it has not been genetically modified. There is conflicting research on this topic, and more coming daily with mixed results. Some suggest that GMOs help foods last longer, have higher levels of antioxidants or vitamins and likely will taste better. My suggestion is to read the complete FDA label for health benefits instead of focusing on the product claim.     

Organic

Possibly the most used term that wants us to believe that these products are healthier, safer and better for the environment. But the reality is that the USDA has strict guidelines that are hard to achieve, including those grown in soil that has been pesticide-free for three years, hormone- and antibiotic-free meats and raised in conditions that emulate their natural environments. Most often, these claims can’t be guaranteed. The organic label according to past Secretary of Agriculture Dan Glickman is a marketing tool rather than a guarantee of food safety, nutrition or quality. But I do believe that there is a certain added value in organically labeled products especially when purchased from locally known farmers or businesses.

Two actual running races are scheduled locally in October. Look for upcoming running events at www.salisburyrowanrunners.org .

By David Freeze

One Saturday morning a couple years ago, I happened to be doing some work on the Daily Mile track at Rockwell Elementary School. That is a program where Rowan County’s elementary kids and staff walk/run a mile a day. I watched an older man arrive in his long pants, long-sleeve shirt, ball cap, all similar to regular yard work clothes. Probably at least in his late 70s, the man proceeded to run a series of about 60-yard sprints. He ran hard for the distance, then walked back to his start and did it all again, probably about 10 times. The man didn’t just keep running while maintaining a slower pace but clearly pushed very hard on the sprints.

I’ve got a large group of friends whose running and athletic peaks are long past. There is a significantly smaller percentage of that group who aren’t willing to just give up and therefore keep striving for better fitness. One of my favorite sayings is, “Yes, we are getting older but we’re fighting it!”

Admittedly, I often think of the so called “glory days” of running and racing with incredibly fast times. But realistically, while especially proud of that success, the real challenge is to maintain exceptional fitness for life.

I’m always searching for ways to keep my fitness workouts challenging, rewarding and still fun. I recently have been thinking about adding back in some things that worked for me years ago. I read a specific extensive study from the Journal of Strength and Conditioning Research that surveyed 667 longtime distance runners on their workouts and what was working and not working.

As you might have guessed, sprinting helps. Most runners push the pace for a mile or two at a time, or a specific mile or half mile while on their regular runs but never do sprints. During my faster years, I used intervals, track sessions of one lap, two laps or occasionally four laps at the fastest pace I could go. I can remember very easily the one and only time that I ran measured 100-yard sprints.

This study suggests incorporating sprints into your workouts. It also suggests previous no-no’s such as barbell squats, deadlifts, step ups and lunges. Also, plyometric jumps, repeated jumping up on a box even as small as a foot high, were suggested and seem to help. Especially interesting was that it didn’t appear to make any difference if the lifting workouts were done to failure with heavy weights or with lesser weights and more reps.

For practical purposes, the authors suggest incorporating different types of strength training at different times of the year, moving between different blocks of training. This way, you’re throwing a new stimulus at your muscles every once in a while instead of getting used to the same thing. A 10-week training period with two sessions per week showed best improvement followed by once a week during peak racing season. Results found that the runners didn’t gain measurable muscle mass but they did find an increase of up to 8% in speed. The long-held theory of distance runners being shackled with more muscle weight doesn’t seem to play out.

So, here’s something worth a try. Mo Farah won double gold medals in the 2012 Olympics using this plan while running for Nike. We’ve always heard that runners should lift light if at all, so maybe here is a doable alternative. It’s all worth considering. Too many of us, including me, have fallen into a sameness of workouts. I’m going to give some version of this program a try. What do I have to lose? The sub-5-minute mile? That left a long time ago. And I’m going to keep fighting that age demon.

Real races are coming back! Following current guidelines for safety and with a goal of resuming support of local charities, two long-term races are back for October. The Mt. Hope Church 5K for Missions at Salisbury Community Park on Oct. 17 and the Ed Dupree 5K at East Rowan High School on Oct. 24 will happen and I’m especially excited about this. The Butterball 5K on Thanksgiving morning and the Santa Run 5K on Dec. 12 this year and in Salisbury for the first time, are getting ready too.

Check out the current info at www.salisburyrowanrunners.org .