Reading Old Journals

by   June 5, 2026 with No Comments

By Roger Barbee

Reading Old Journals

Reading old journals can be an unsettling or a rich experience. Having thought of some of my journals from the mid-1990’s and later that I had shoved into a drawer of a file cabinet residing in a closet, I decided to pull them out and organize them in chronological order. I realized that I would need to read them, not too closely, but close enough to get the flavor of whatever day, month, and year in which I had written. I opened the first one remembering that Rick Bragg writes in All Over But the Shoutin’ “…dreaming backwards can carry a man through some dark rooms where the walls seem lined with razor blades.”

Reading the first journal that is over twenty years old opened a window to a life half-forgotten. Reading my thoughts of events and people in my then life, most entries surprised or pleased me and a few read as if they were of someone else’s life. Yet one entry was not about me but something I had thought enough of to copy into the journal without naming where I  had found it. Fortunately I had cited an author, whether correct or not.

A July 2000 entry read “Found this”, followed by what I had copied from somewhere– “Walker’s Decalogue by Howard Zahniser.” Like so many entries, I do not remember anything about this one and not knowing anything about Howard Zahniser I did a quick Internet search and read about his brief but impressive life as the primary author of the Wilderness Act which Congress passed in 1964. In his 2016 essay about Zahinser’s  achievements, Max Greenberg for the Wilderness Society paid tribute to him in these words, “He was just a dogged man who did the good, hard work of preserving our natural heritage for generations to come.”

However, what I was most interested in was the “Walker’s Decalogue.”  Regardless of its authorship, here is what I had written in my journal, and I am as awed by it now as I obviously had been when I copied it.                                                  

1.         Don’t pack your troubles in your rucksack

2.         Don’t grouse at the weather

3.         Don’t miss opportunities of friendship with man or beast

4.         Don’t walk half a yard in front of your companion

5.         Don’t overfeed your body

6.         Don’t starve your mind

7.         Don’t overwork your legs

8.         Don’t lose your temper if you lose your way

9.         Don’t leave anything behind you but a good impression

10.       Don’t take anything away but pleasant memories

I grant that a reader could argue that the decalogue is negative because of the Don’ts, or for subtraction or addition to the ten. However, I see the decalogue as positive because our lives are packed with journeys such as a trip to a grocery, or a drive to visit a friend, and any number of longer/shorter journeys whether we walk, ride, run, fly, or float.

After all, we all are sojourners in this life.

Quick Primer on Nutrition

by   June 4, 2026 with No Comments

By David Freeze

Quick Primer on Nutrition and Upcoming Races

   I have been teaching group classes for runners for over 20 years, and have been coaching, helping and encouraging individuals on their own journey for more than twice that. When I first thought of running, the actual day itself was after a double thumping, two lost games and a fast exit from a fall softball tournament. I was the only one home that Saturday afternoon and had plenty of time to assess what would make things better. I looked at some extra pounds and decided to get busy exercising, hoping to get in better shape. I tried some things, a stationary bike and some weightlifting, and decided to take hold of my diet.  With only minimal success after a month or so, I did see the New York City Marathon on TV and motivated myself to get out the door for the very first mile run, the first of over 102,000.

    I knew little about the basics of running nutrition. You’re putting in the miles, showing up consistently, doing the hard work. But something feels off: Low energy, legs feel flat, recovery takes forever, and your long runs feel harder than they should.

    So, we start asking a few questions, and it often comes back to one simple thing. You’re not fueling enough! As a runner training for longer distances, you’ve got two jobs when it comes to nutrition. You need to fuel your life, your basic metabolic rate and the calories your body needs just to exist.

    Then you have to fuel your training, everything you’re doing on top of that basic rate including easy runs, workouts, long runs, strength work, and generally a more active lifestyle. Your body might need 1,800–2,400 calories/day just to function. Add a long run and then that’s another 800–1,500+ calories. Now you’re easily in the 3,000+ calorie range, and shockingly, most runners are not aware of that!

    When your nutrition doesn’t match your training, it shows up fast:

  • Long runs feel harder than they should
  • You’re dragging through workouts
  • Recovery is slow
  • You’re constantly sore or tired

   This isn’t a toughness issue, it’s a fueling issue. Your #1 goal is now suddenly fueling performance. You don’t need to be perfect, but you do need to fuel intentionally. On easy days, don’t stress too much, just eat normally and stay hydrated.

     On workout or long run days, you have to get it right. Three hours before the run, eat easy to digest carbs. Keep the protein light, at less than 15% of your normal daily amount, and always pre-run fat intake should be low. Good examples include a bagel with peanut butter, banana and honey, and then maybe add oatmeal. Always eat what your body knows how to use. Carbs are the engine your body runs on, especially for longer runs. Better choices are rice, potatoes, oats, bread (sourdough and whole wheat) and as always, plenty of fruit. Skip the highly processed cereals and sugar foods.

     Then most runners don’t get enough protein, but it should all be post-run. Contrary to some fads, protein isn’t about fueling your run, it’s about recovering from it. Your goal is about 0.8-1.0 gram per body weight per day, so if you are 160 pounds, you are aiming for 130-160 grams per day. Protein improves muscle repair, aids quick recovery and increases your ability to increase your training volume. Best sources are chicken, fish, lean beef, eggs, dairy, beans and legumes. Most of the time on food choices, simpler is better. A potato or banana beats a packaged snack.

      We only have two races locally for June. The first is the Myles for a Mission 5K and Fun Run, again to be held at Grace Lutheran Church at 8am on June 13th. Myles drowned in a tragic local accident and all proceeds pay for youth survival swimming lessons.  

     Then on June 27th, at Shiloh Reformed Church in Faith, is the Run for Missions 5K and Fun Run. Start time is also 8am and all proceeds benefit the church’s mission trips.

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

Gotta’ Run: Quick primer on nutrition and upcoming races

Fuzzy Mullet

by   June 3, 2026 with No Comments

By Lynna Clark

There she was again. I kept running into this woman I was acquainted with long ago, usually in the parking lot of some store. As she walked away I commented to Hannah, “What is up with that mullet? She’s kept her hair like that forever. Who would do that?”

I did not even bless her heart.

Mel

The following week David and I went out to eat for our anniversary. My friend Melanie and her hubba Dennis sat across from us. I kept admiring Melanie’s bangs. She is just so pretty. At the end of our dinner, she took a picture of me and David. As I looked at our anniversary picture, I really hated my very high forehead.  Then it happened. Suddenly I had bang envy.

You need to know this about me.

I have cut my own hair for years.

I know. It’s similar to the man who is his own attorney and therefore has a fool for a client.

But in my defense, every time, and I mean EVERY TIME I get a professional cut, they forget to allow for my extreme natural curl. At the end of the shearing, they whip me around in the chair to view my loveliness in the massive mirror. And EVERY TIME I wish I had spent my money on therapy instead… or perhaps a hat.

Good grief.

Then I leave them a nice tip, and vow NEVER to step into another hair salon as long as we both shall live… me and my hair.

So annyyywayyy…

I cut me some bangs.

But I forgot to allow for my extreme natural curl. Since I didn’t cut the back, just my bangs, suddenly I had a mullet.

I do not even deserve a “bless your heart.” That’s what I get for being critical.

A mullet.

No doubt it was punishment for my haughty words. I wore it like that for two whole days. Factor in the humidity and it fast became a fuzzy mullet. David never said a word. That is why we have remained married for forty years. The man knows when to keep silent.

One morning I decided that everyone around me had suffered enough. With scissors in hand, I determined to correct the situation.

I asked God for help. Deep in my soul I heard, “It is hard for thee to kick against the pricks.” So I quit trying to straighten my bangs and allowed them to curl all willy nilly the way God made them.

Apparently my transgression was worse than a two day penance. For now I am sporting a much shorter curly doo. Even my 21 month old grandson, who says very little, pointed at my fuzzy head and commented a long slow, “UH-oh…”

I imagine that I will bump into my mullet friend again soon. As she walks away she will probably shake her head and wonder, “What is up with her afro? She looks like Richard Simmons. Who would do that?”

I hope she will be kind enough to bless my heart.