Author Archives: dcreamer

By David Freeze

Shields Couple Cycle the Southern Border, Part One

    Nothing is more fun for me than talking running and long-distance cycling. Dave Shields is an excellent runner, then when he added the Appalachian Trail and a ride across America to our discussions and I got interested fast.

    Patty, age 61, and Dave Shields, 62, are both retired but busy.  Patty likes gardening, pickleball and aerobic activities.  They both participate in local 5Ks on the SRR calendar.  It was at one of their first SRR races upon moving to Salisbury in 2018, the Santa 5K/Bigfoot reunion near Millbridge, that Dave discovered Rowan Helping Ministries.  He volunteers there as an interviewer at the Crisis Assistance Network, does life coaching, and is on the Facilities Committee.

    Dave had a dream at age 30 to complete his own endurance triple crown which included completing the Ironman Triathlon, hiking the entirety of the Appalachian Trail, and riding a bike across the USA.  Once their kids were grown up, and at age 50, he completed the Ironman in Lake Placid.  At age 60, in 2023, he hiked from Springer Mountain in Georgia to Mt. Katahdin, Maine to complete the Appalachian Trail.  Patty joined Dave on various hikes during each 500-mile segment of the 2200-mile-long trail.  During their first joint hike together in Georgia, and feeling a bit tired, Dave told Patty he didn’t think he’d wait until age 70 to ride across the USA by bike.  Patty replied, “If you do it at an earlier age, I’ll join you.” They thought they’d ride in 2024, but Dave needed more time to recover from his four month long Appalachian trail hike after the White Mountains gave him some knee tendinitis.

  For their cross-country ride, Dave and Patty chose to ride with a planned tour group because Dave didn’t want to manage the logistics like he did on the AT hike. They liked the idea of safety in numbers while riding on the roads with a group.

   Dave said, “The southern border trip was our default choice.  Originally, we had signed on with a tour company planning to ride from Los Angeles to Boston, starting in May.  The tour was canceled in late December 2024 due to a lack of participants, and we scrambled to find another tour. After a frantic internet search, we found the San Diego to St. Augustine tour.  Interestingly, it also almost didn’t happen due to a limited number of participants. The tour company, Timberline Adventures out of Boulder, Colorado, changed the tour from its usual normal of camping to a hotel tour. We are incredibly grateful that they chose to run the tour.”

   Both Dave and Patty are relatively fit. The biggest preparation is mental, knowing they would be biking 3000 miles over 43 days of riding, an average of 70 miles per day through elements out of their control including hills, heat, wind and chasing dogs. They spent hours pedaling a bike in the basement mainly to get their rearends adjusted to endless hours on a bike seat.  Dave, having completed several endurance activities, coached Patty on the mental adjustments needed for success which included focusing on the current ride and current day while keeping a sustainable pace over the length of the tour.

   The couple reported fantastic scenery! The bicycles allowed them to travel the country at a pace where they could appreciate all they were seeing. The deserts of the Southwest, the greening of the landscape through Texas Hill country, the Bayou of Louisiana, and the lush greenery of Florida offered them quite the contrast as they rolled along near the border. Seeing the massive border wall had them marveling at the engineering feat.

    Part 2 comes next week. The couple are back home now.

    Our next race locally is the Main Street Challenge 5K, Fun Run and Tot Trot in China Grove this coming Friday evening, May 9^th. The Town of China Grove now owns the race after taking over from the South Rowan YMCA. It is high quality event on the fastest 5K course in North Carolina based on the 14 minutes and 6 second state record finishing time of Donnie Cowart in 2023.

     For more information on other upcoming events, go to www.salisburyrowanrunners.org

By David Freeze

Tried and True Fitness Testing

     Back in the late 1970’s when I found an interest in running, I kept hearing the name of Dr. Kenneth Cooper. Then recently in our just completed spring beginning runners class, one of the younger participants told me about following the Cooper Test. That brought back great memories of testing myself against Cooper’s age group standards. After reading them again, I guess I still am.

    The scientific tool known as the Cooper Test is designed to measure how much oxygen your body uses while exercising, known as the VO2 max. The higher your VO2 max, the more efficiently your heart is said to be pushing blood out to your organs and tissues, indicating that the organ is healthy. Studies have shown that those with a high VO2 max for their age are less likely to die from heart disease than those with lower scores.

    The test was developed by Cooper in 1968, who originally designed it to measure aerobic fitness in the US military. It can be completed on a treadmill, a running track or on any flat and hard surface. 

  Here are some of the highlights and how to test yourself simply against Cooper’s assessments. You run, jog or walk quickly for 12 minutes without stopping while using a distance-tracking watch or app such as Strava or Apple’s health feature. A meter is 3.28 feet. For a simple measurement of distance, the Catawba College track is 400 meters.

    A results table called Cooper Test: A 12-Minute Run to Check Aerobic Fitness at Verywellfit.com shows the distances that are considered excellent, above average, average, below average and poor. The figures are listed by gender and age up to 50 years old, but sadly Cooper didn’t continue his work to older age groups.

    Men in their 30s should be able to run 1.9 kilometers (1.1 miles), while women of the same age should manage 1.7K, or roughly a mile. If a man can cover 2.6K, or 1.6 miles, in his 30s, his VO2 is considered ‘excellent’. The same is true for women in their 30s who manage 2.5K or a mile and a half.

      For mid-lifers, the threshold is a little lower. The average man in his 50s can cover a distance of just under a mile, or 1.6K in 12 minutes. If he reaches 2.4K, or a mile and a third, his performance is ‘excellent’. The average distance for a woman in her 50s can cover 0.8 miles or 1.4K, while anything over 2.2K, or over a mile, she’s excellent.

      Anything between 1.1K and 1.6K is considered poor, depending on the age group. You don’t need to wear a bunch of sensors hooked to your body to get these results because running engages most of the major muscle groups in the body. including legs, abs, shoulders, back and arms.

     Pushups are also a great measurement for fitness and overall health. Young men should aim for 28 pushups and women 20. At age 45, men should be able to do 16 pushups and women 14. For 55-year-olds, the count decreases to 12 pushups for men and 10 for women.

    Research has also shown that older people who can balance on one leg well are at a vastly reduced risk of dying within the next decade. That’s because how well a person can balance indicates their level of general strength, and ability to prevent trips and falls, which is a leading killer in elderly people. 

    Simples goals for age 18-39 are 43 seconds, 40-49 at 40 seconds, 50-59 at 37 seconds, 60-69 at 30 seconds, 70-79 at 13-19 seconds and 80 and over at 7 seconds. All this is good food for thought and a fun way to challenge yourself.

     This week’s race is the Teens With a Mission 5K and Fun Run Glow Run on Friday evening at Overton School. Look for this event and others upcoming at www.salisburyrowanrunners.org