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By David Freeze

It’s been about a month since I took a day off from running. That isn’t much to a guy that once went four years between days off. Ed Dupree did 21 years of streaking, another term for not missing a day. Over the last few years, I’ve taken a day off from running about once every 2 to 3 weeks. Nearly always this comes after I have a couple of lackluster runs back to back.

Just recently, I have tried something new that is causing a boost to my morning runs. Vac and Dash is a running/vacuum store from Albemarle and is the printer for all of SRR’s race shirts. The store started a “Werking through the Holidays Challenge” early in November, not something that I usually would do. But this one caught my eye and now with six weeks complete, I wanted to share the positive results.

My mornings are usually hectic and always start with a run by about 5:30 to 6:30 a.m. That means getting up before 5, 4:40 a.m. to be exact. I’m not advocating that early start, but mornings are my thing! I cram the early morning full and didn’t think I could find time to add more exercise.

In October, I had already added a prayer walk that starts when the run’s finished at my driveway and continues for about five minutes. This works well unless its bitter cold or raining steadily, then those prayers take place in the house. Running and prayers just as the new dawn always get my day off to the best start.

Additionally, the “werking challenge” has been just that. Back in the house, I head upstairs for pushups, planks and then downstairs for situps. November called for at least 20 pushups and 20 situps, plus two minutes of planks. December pushed the minimum to 30 pushups and situps, with three minutes of planks, the very popular exercise when the clock hand barely moves.

It’s getting easier every day to do all this and amazingly, I can do the complete run plus workout comfortably in about 65 minutes. The final piece is two cinnamon Pop Tarts as I reflect on the effort and relish any soreness. The “werking challenge strengthens the core, the middle area of our bodies including the abdomen and lower back. The core, in my opinion, is the key to strength and balance. Mine is significantly stronger and usually a little sore after just six weeks, a good thing. Sore means that muscles are being tested and strengthened. And my average run is just a little faster and stronger too.

This challenge ends for me officially on Jan. 1, but I don’t plan to stop. A neighbor, Brian Jones, helped put the new Christmas lights on my farm’s windmill on Monday and he told me about mixing bunches of crunches, a two-mile walk and some upper body twists as his early morning workout. He’s building his core too.

Resolution time is just around the corner. Getting a head start on all your friends and neighbors with some sort of core workout should make you happy. Do it more than seven days and you just might have a new habit and be on the way to better health.

The next two races are the Resolution 5K on Jan. 1 and the 38^th Annual Winter Flight, Salisbury’s premier participatory sporting event. On Thursday, SRR and The Forum confirmed that the Resolution event will be held at Salisbury Community Park at 9 a.m. This run/walk is like no other race all year. Entry is just $10 or $5 with three canned goods. Everything benefits Rowan Helping Ministries. Participants get a posted time and a leftover but still new race shirt. They also get refreshments following a low cost fitness challenge to start the year.

We’re still hoping to have Winter Flight at Catawba College with the date changed to Sunday, Jan. 17. This event also benefits Rowan Helping Ministries.

Look for more updated info at www.salisburyrowanrunners.org .  

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 .