David Freeze

By David Freeze

Catawba Athletes at Nationals and An Insurance Ruling on My Back

     Two Catawba College athletes have reached the 2025 NCAA Indoor Track and Field National Championships in Indianapolis, Indiana. Miles Stephens and Winfred Porter will both compete in the 60-meter dash prelims on Thursday at 4:30pm.

      Miles, a junior from Bradenton, Florida, and Winfred, from Loxahatchee, Florida, are ranked 4th and 8th going into the prelims with times of 6.65 and 6.67 seconds.  In a race that can be decided by milliseconds, both are hoping to make the final and bring home Catawba’s first NCAA Championship in school history.

    If one or the other, or better yet both finish in the top eight on Thursday, they will make that final Saturday afternoon at 2:55pm.  The event will be streamed on Thursday live on NCAA.com. Look for Dll Indoor Track and Field Day One and then on Saturday, look for Day Three. DII Indoor Track & Field: Day One – DII Men’s Track & Field (I) –

      Also in Indianapolis this week, Catawba Swimming is at the 2025 NCAA Swimming and Diving Championships. Both events are a part of the NCAA Winter Championships Festival that includes Swimming and Diving, Wrestling and Indoor Track and Field. The swim team is represented by 16 men and women in various relay and individual events.  

    My back accident happened on May 15^th in a hay field at about 5pm. I was admitted to the Trauma Unit at Atrium Health in Concord shortly after 6pm. I was told just before midnight that I would have rods and pins surgically inserted in and around my spine at 7am the next morning. At about 6:30am, I declined the surgery. What began at that time was one of the most important sagas of my life. What also began was a long battle with Aetna Medicare Insurance.

      I was fitted with a back brace that same morning and had physical therapy twice that afternoon. I could barely walk, and my body was beat up, but that day began what now amounts to a 10-month recovery period through Saturday.

      The battle with insurance started about three months later in late August when Novant sports medicine back specialist Dr. Eugene Eline requested approval for the Kyphoplasty that would rebuild my two most damaged vertebrae. We were denied insurance coverage with Aetna’s scattergun (listing multiple reasons) approach and then two more separate appeals with plenty of documentation supporting Dr. Eline’s recommendation were all denied. Never by a person who could be talked to, but by mail and once by telephone message.

      In the meantime, with all the denials and days passing, I decided to pay for the surgery myself, all the while in hopes that we would eventually win the appeal, and then my down payment would be reimbursed. Novant Health was great and didn’t press me during this appeal and denial process. Dr. Eline and his assistant Erica Martin R.N. repeatedly helped with answering questions and copies of testing.

      Eventually it came down to a final appeal to Federal Health and Human Services. We had an initial court hearing by phone scheduled in January that was continued until February 20^th because Aetna didn’t call in. We did have the February hearing even though Aetna still didn’t call, but otherwise it was well done by the judge. Her ruling arrived by fax on March 7^th. The ruling—Kyphoplasty costs do not have to reimbursed by Aetna because my reasons for needing the procedure had not been addressed in Medicare rules.

      A long-time running friend and ultramarathoner who just happens to teach math and statistics at Catawba College once sent me his breakdown of the costs per mile of multiple brands of running shoes. I thought it was funny at the time.

        Today, I added up all the costs for my lifestyle saving Kyphoplasty and took a similar approach. I’ve had just over 570 miles of running since the procedure, so I added up the costs paid to Novant Health today. Some simple division says each mile has a cost of $27.72 at this point. Another 180 miles gets me to my goal of 100,000 lifetime running miles. At that time, the cost per mile decreases to $21.07. Better yet, after 20,750 post surgery miles over probably the next 15 years, we’re down to 76 cents. I’ll be super happy about that. Another reason to keep running!

     Our next race is the Mt. Hope Run for Missions 5K on March 29^th at Salisbury Community Park. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

What I’ve Learned About Taking Care of My Back

   Since my farming accident and back injury last May 15^th, I have learned a lot about recovery and strengthening in an area that I never worried about before. Never had I suffered from back trouble until when I suddenly had trouble moving my legs and couldn’t lift anything at all, yet back pain is the leading cause of work or exercise limitations. About 30% of people suffer from lower back pain annually.

    Here are some things I’ve done. From the first night in the hospital, I have been relentless on using vitamin D-3, magnesium and plenty of calcium through dairy products to strengthen the bones and discs of the spine. I remember my favorite nurse handing me a D-3 5,000 IU tablet before I actually sat on the bed. She said, “You’ll likely be on this the rest of your life!” That suits me as I work to continue healing and strengthening my vertebrae and overall spine.

    We all need to work on strengthening our core muscles, those around the lower back and midsection area. Those muscles need to be strong and supple; yet the last part still needs improvement for me. The lower back stiffness is getting better as I am able to do more things. Use planks, crunches, pelvic tilts, squats and even pushups to strengthen the core area. Core strength brings better balance, stability and confidence on your feet.

    A favorite stretch for most of my adult life has been the knee to chest stretch done before arising in the morning. The spine tends to get out of alignment overnight and by pulling the knees to the chest with a rocking motion, the spine will realign before it goes to work once out of bed. Do that stretch 8-10 times. Another key to a healthy back is sleeping on a firm mattress. Early in my recovery, I spent the night in a motel with a sagging bed so bad that my core area was in a mattress depression that made for a very long night.

     Limiting sitting time helps me a lot as my back stiffens when I am in the chair or driving too long. There are 40 muscles in the lower back and all need to keep moving, A long time standing in the same spot isn’t much better, but it is easier to change positions while standing. Make sure of proper posture, not allowing the stomach and shoulders to sag. It might feel good for a few seconds but not for long.

     Now with concrete and glue in my back that stabilized the most damaged vertebrae, I am careful to avoid stressing the back in severe ways. I need that concrete to last the rest of my life just as it is. Metal is the likely alternative should it fail.

    And finally, I have made sure to stay hydrated and wear good shoes. Hydration is a big factor in any body movement but is important to the cushioning that the discs provide. Quality shoes make sure my feet don’t roll in or out and cushion my impact properly.  I am learning as I go and have made huge improvements over the 518 running miles since my return on November 1^st, a day that I will never forget.

     Our SRR, Salisbury Parks and Rec, Novant Health, Salisbury PD Beginning Running Class begins on Tuesday, March 11^th at the Salisbury PD. We start at 6pm and welcome anyone who has interest in learning the proper way to run. Yes, there is a proper way, and participants will learn from professionals over the eight-week class. This is a no-stress class which starts at a half mile the first night and graduates will run 3.1 miles eight weeks later.

      Look for more information on the BRC, the upcoming Mt. Hope Run for Missions 5K and Fun Run and much more at www.salisburyrowanrunners.org

By David Freeze

Gotta’ Run

Joe Harris Has Found His Sport

    I can’t remember meeting Joe Harris for the first time, but he no doubt is a pleasure to have around the running and racing scene. Always upbeat, smiles just seem to follow along in Joe’s wake.

    Joe started running in 2013. He said, “My great friend, Terry Smith, was in charge of the Firefighter 5K at the Salisbury Y. He told me to come run in it. I downloaded a 5K app and started slowly. I had never been a runner, though I have always loved sports. I have had torn patella tendon surgery on both knees, so I was very cautious at first.’

     While trying to find something to do beside his son, Joe thought maybe running 5K events was something they could do together. Joe’s first 5K goal was to finish the race without stopping, which he did by finishing in a little over 36 minutes. Joe said. “When I got near the finish line, Ester Marsh was there cheering for everyone as we crossed the line, and I felt like I had won the race. At that point, I was hooked!”

      From then on, Joe was determined to finish races faster, racing only against himself. Joe added, “As I ran more, I started to lose weight. I have always enjoyed lifting weights, but cardio was not something I liked. For most of my life, my weight has gone up and down while topping out at close to 350 pounds. I would try every fad diet, with some success. But then the weight would come back. Even after I started running, I would lose some weight and then gain it back. In 2018, I lost my father to pancreatic cancer. At that point, I decided I had to get healthy. I might not be able to avoid getting cancer, but I could do better to keep from getting heart disease, or diabetes, among other issues.”

     Joe also started noticing the weekly Gotta’ Run articles in the paper. Joe said, “Those articles motivated me to start working harder at running. I began a routine where I would run every other day, and lift weights the in-between days. Thanks to my incredible wife, we started eating healthier as well. Since 2018 and hovering around 290 pounds, I have lost almost 120 pounds. I have stayed between 175-185 pounds for four years now. My best 5k time is 26:03 on the course that runs through my neighborhood. Still not a fast time, but my knees hurt when I try to run faster, so I am happy where I am.”

      Originally using 5k races to motivate himself to run, Joe now actually LOVES running! He said, “No matter how I feel when I start, I always feel great after I finish. Running is the best stress reliever since I have to unwind before I come home from work. The Y is great for me, as I can run on the track if it is too cold or wet to run outside.” 

     Joe grew up in Spencer, graduating from North Rowan in 1986. He has been local since age four and will be fifty-seven in August. Joe’s wife, Annette Harris, also grew up in Spencer. Their son Jake recently graduated from UNC Chapel Hill and is heading to grad school. 

     For years, Joe’s ultimate health goal was to get to “ONEderland”, anything under two hundred pounds, and in the healthy weight range according to doctors. Joe added, “Once there, I just wanted to maintain, and I am doing it. In fact, at my recent physical, my doctor actually asked how I lost all the weight. I laughed and told her that I just did what docs have been saying for years, to maintain.healthy eating and working out.”

     Joe continued, “I sincerely owe my life to Terry Smith, David Freeze, my wife Annette, son Jake, and my Y people- Aaron Crowe, Ester Marsh, and Sara Noble-Phillips. These people have provided support and the encouragement I used to transform my body. I truly believe I would not have survived the pandemic years had I weighed 300 pounds. So, yes, these amazing people saved my life!” 

     Look for Joe at the upcoming races by checking the SRR calendar at www.salisburyrowanrunners.org

By David Freeze

Catawba College track and field senior Winfred Porter has garnered national attention by qualifying for the USA Track and Field Indoor Championships in Staten Island, N.Y. Porter, from Loxahatchee, Florida, will compete in the 60-meter dash after running 6.71 seconds for the distance. There are 21 entries at the Ocean Breeze indoor track facility that includes other top college and professional athletes including an Olympic medalist.

Porter’s event will be shown on NBC Sports. He is scheduled to run his preliminary event at 1:19 p.m. on Saturday with the finals set for 2:54 p.m. at the Ocean Breeze indoor track facility. Jason Bryan, Catawba’s head coach for track and field/cross country, said, “We want to get this out there and let people know. This is huge for Winfred, our program and Catawba College.”

Back home, we have just worked through another cold snap with some winter weather this past week. Here are some great reasons to continue to run or exercise outdoors during the winter. Cold weather makes for better endurance, but we have to remember that hydration matters just as much in the winter even though we don’t always think as often of drinking water. I can tell on my early morning runs that heat and humidity are just a fleeting memory, or a future problem. A good chilling walk out the door makes for quicker starts and better cardiovascular output, along with the ability to work out longer. I have added distance to many of my runs recently.

Better sustained energy levels are another benefit of the cold weather. Cold air can also improve oxygen uptake which improves performance. In fact, you’ll soon realize that the workout begins to provide comfortable warmth if dressed properly. In winter running, a good rule of thumb is to dress as if the temperature is 20 degrees higher than the actual air temperature. On most days, unless wind is a big factor, you will still warm up and sweat some but not overly so by following this formula. You’ll likely burn more calories due to a higher metabolic rate.

Exercising in the cold makes for better immunity during cold and flu season. Moderate cold-weather running can reduce the likelihood of respiratory infections otherwise.

Cold-weather running or walking also aids in improved mental health as it has been shown to alleviate depression and anxiety. Running in general has long been called the best free mental therapy available. Endorphins released during the cold improve mood and focus, especially since the body isn’t having to work to battle heat and humidity. Persevering through less-than-ideal conditions in training can prepare you to cope with any forecast come time for your next workout. It is easy to get a sense of being mentally tough with a can-do attitude and a burst of confidence from conquering your own hesitation to do the workout that afterwards makes you glad you did.

Midday cold-weather exercise will add to the absorption of vitamin D, a nutrient that most of us need to supplement during the winter and one that can be a difference maker in mood and overall wellness.

Once the run or other exercise is over, the effects of the cold weather effort will aid in reduced inflammation and improved recovery, allowing for less muscle soreness and the need to plan easy days.

The upcoming beginning runners class begins on March 11 at the Salisbury P.D. at 6 p.m. Sponsors are Salisbury Parks and Recreation, Salisbury Rowan Runners, Novant Health and the Salisbury Police Department. Our next race locally is the Mt. Hope Church Run for Missions 5K and Fun Run at Salisbury Community Park on Saturday, March 29. Look for more information on these and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

Beginning Runners Class Just Ahead

    With all the cold of recent days, the warm spell last week had me thinking of spring. The cold was back on Wednesday morning when I went out to run in the steady rain, darkness and wind. At 32 degrees, I had plenty of preparation in place to stay dry and warm once I stepped out the back door, that step being the hardest one on such a morning.

    I only wear a bright yellow rain jacket when the rain is steady, and this Wednesday morning filled that bill. Water standing in the road occasionally gets me sprayed by passing cars. When both cold and raining, I wear mittens with Food Lion bags tied around them to keep the rain out. A warm toboggan and a rain repellent ball cap over it both work well to stave off a wet head. My bare minimum distance since returning to running has been 3.5 miles and Wednesday totaled just 3.6. I’ll make it up.

    Part of a rainy morning run is a pair of worn-out shoes, since they will get wet, sometimes very wet. I have plenty of used up pairs of shoes around for this purpose. Those shoes that haven’t been used for yard or barn shoes and still have a little bounce to them are the best. The first step back into the warm house is the third-best step of the morning. The second-best step is the one that ends the run, just ahead of my morning prayer walk.

     After only missing one day on the road since being cleared to return to running by Novant Health’s sports medicine back specialist Dr. Eugene Eline on November 1^st, I reached 430 miles completed on this challenging morning. A new pair of Brooks Glycerin shoes from Ralph Baker Shoes, my first ever of that model, has boosted my recent running pace. I still have some more improvement to do, but I try to push harder each day. Saturday is nine months since the accident.

     It is time for SRR’s Spring Beginning Runners Class signup. The new class, sponsored by SRR, Salisbury Parks and Recreation and the Salisbury Police Department, starts on Tuesday evening, March 11^th at 6pm. Spring classes are usually well attended and have the benefit of lengthening daylight as the class run gets longer each week. We start walking/running a half mile on the first night, then we gradually increase to 3.1 miles for the graduation evening of April 29^th. The pace for all the runs is very gentle and each has the intended goal of just covering the distance. Participants are encouraged to run at a pace at which they can run and talk at the same time. Some walking is permitted, especially during the first weeks of the class.

     Weekly meetings begin with a half-hour classroom session taught by local professionals on such subjects as shoes and equipment, running form, stretching and strengthening, injury prevention, nutrition and safety.  Each participant gets the 8 week class, a training shirt, membership in Salisbury Rowan Runners for a year and free entry in the Bare Bones 5K on May 24^th. Cost for the class remains at $65. More information on registering for the class is available at www.salisburyrowanrunners.org. Both online and mail-in options are available, and sign-up can be done on the night of the first class. For more information, you can also call 704-310-6741 or 704-202=6601.

     Our next race is the Will Run for Food 5K and Fun Run at Centenary Methodist Church on February 22^nd. All participants get a complimentary t-shirt and some fantastic homemade refreshments, plus a chance at overall and age group awards in addition to some cash prizes. Carla Kluttz, former NC State Champion brownie maker, is the race director and can be reached at 704-433-3755.  

By David Freeze

Closing Out Winter Flight!

    A chilly and cloudy morning became a sunny afternoon in the mid-50s with little wind, a perfect day for runners and walkers. Registration was down some for the 42^nd Annual Forum Fitness Winter Flight 8K/5K and Fun Run but the event still had plenty of energy. Five states were represented and one special participant, David Rushe, came from Ireland.

   Rushe works for the Magellan Aviation Group, an aircraft parts firm based between North Carolina and the West of Ireland. He said, “I am in the process of relocating to Charlotte for a time. and my colleague, Amanda Dunn, who is a keen runner, recommended I come to Salisbury with her and her daughter Morgan, for the 8K. I have run a few Dublin marathons in the past, but never an organized race in the USA. It was a great experience and a fast course!  Also, as a train nerd, I managed to take a spin around the NC Transportation Museum in nearby East Spencer.”

     A fast half mile fun run on the track, free and open to all ages, was won easily by Drew Adams of Salisbury in 2:58. The top female was Hadley Bryan in 3:34. The wheelchair race was next with five participants from Ainsley’s Angels, regular participants with handicapped riders pushed by able bodied runners. 60-year-old Bill Johncock pushed his son, Logan Johncock, to a fantastic wheelchair time of 37:37 over the 8K course. Johncock thanked race organizers for providing the Angels the no-charge opportunity to compete each year at Winter Flight.

      Just before the start of the 8K/5K race, Neil Wilkinson, who has traveled America doing the National Anthem, once again wowed the participants and spectators with his rendition of the Star-Spangled Banner. With that, the 8K and 5K runners and walkers soon hit the pavement. Blowing Rock’s Daniel Shaffer was the class of the field as he took a quick lead in time to capture cash for the first male to the mile on the way to a sizzling 8K winning time of 24 minutes and 15 seconds, a 4:52 per mile average.

       Tristin Van Ord and Ann Marie Tuxbury, both also of Blowing Rock, had a close battle for the female 8K win until Van Ord pulled away for a 27:17 win. Tuxbury took the first to the mile award.

       Top Rowan County 8K runners were Brad Mueller of Salisbury with a time of 27:50 and Rebekah Julian of China Grove who clocked at 39:02. The 8K was the NC State Championship event, with Shaffer and Van Ord taking those honors.

     Jacob Willis of Manassas, Virginia, won the 5K in 17:33, while Elizabeth Taylor of Salisbury was the top female with her finish time of 24:42.

     As Kyna Grubb, Executive Director of Rowan Helping Ministries says, “The real winners were the clients of Rowan Helping Ministries.” All proceeds for the event went to Rowan Helping Ministries, just as they have for many years. In addition to The Forum, other primary sponsors were Catawba College, host for the event, the City of Salisbury, Global Contact Services, David Post Law, The Trophy House, Debbie Suggs Catering, Millbridge Ruritans and First Horizon Bank. Over 50 sponsors supported the event.

       Speaking of winners, Grubb won the Skinny Wheels Pedals and Pints gravel bike raffle, a first for Winter Flight and with 643 tickets sold. Winter Flight commemorative hoodies are available at The Forum for $15 and two for $25, with every dollar of those sales also going to Rowan Helping Ministries. Besides the City of Salisbury, which provided police and fire coverage for the historic event, other communities supplying police coverage were Faith, Granite Quarry, Landis and Rockwell.

     With experienced planning, good work and good fortune, race day came together extremely well. 11 cases of water were left at the finish line, and all but two bottles were used. Those went to the timing team after all the runners had left for the gym and the real refreshment area, where more than 160 awards were given out. Next year’s tentative date for Winter Flight is February 1^st. Thanks to all who participated, volunteered and sponsored!

    From a previous column, you can now contact Stu Stepp’s stroke support group at Stu.stepp@rccc.edu

     Our next race locally is the ‘Will Run for Food’ 5K and Fun Run at Centenary Methodist Church on Saturday, February 22^nd. This and other upcoming events are listed on the race calendar at www.salisburyrowanrunners.org

By David Freeze

Winter Flight, Why It Matters to the Community

    Several hundred runners and walkers will toe the starting line in one of North Carolina’s most storied races on Sunday afternoon. Olympians have won here and there are great human interest stories each year. It is the only race on the local calendar that attracts people to Salisbury just for the chance to run our most historic event. One year, entrants came from California and Minnesota, as well as five other states.

     But just as important is how this great group of races come together and why it matters so much to our community. As I mentioned last week, the Winter Flight mystique involves a challenging 8K historic course that many runners come back to test themselves on each year. There is an easier 5K course geared toward less competitive runners and walkers. And the fun run, free and open to any age, is a half mile on the Shuford Stadium track.

       While the races are exciting, the biggest victory comes from what Winter Flight makes possible for our neighbors in need. Thanks to events like this, in fiscal year 2023-2024, Rowan Helping Ministries was able to provide:

🍽️ 80,730 meals served to our community in Jeannie’s Kitchen

🛒 1,107,700 pounds of food distributed to 4,235 households in need

🎒 30,469 weekend food bags given to over 900 food-insecure Rowan-Salisbury Schools students

🏠 Homelessness prevention for 944 Rowan County households, totaling $440,192 in financial assistance

🛏️ Shelter and shelter services for 668 men, women, and children

🩺 Medical, mental health, and behavioral health support for 302 guests

📚 Life skills education for 415 guests, including resume building, financial planning, and stress reduction

    Rowan Helping Ministries Executive Director Kyna Grubb shared, “Winter Flight is a lifeline for so many in our community. The proceeds help families keep the heat on during the coldest months and ensure that our community’s children have food on their tables. We are grateful for the Salisbury Rowan Runners, whose dedication and generosity make this event such a success year after year. By participating or donating, you’re helping us provide warmth, shelter, and hope to those in need.”

    The 2025 event is officially called The Forum Fitness Winter Flight 8K/5K and Fun Run. The Forum is the title sponsor among 50 total sponsors. Other major sponsors include the City of Salisbury, Debbie Suggs Catering, The Trophy House, First Horizon Bank, David Post Law, Global Contact Services and Millbridge Ruritans. Catawba College has hosted the event for 36 of the 42 years and offers the perfect setting. The gym will be the center of activity until race time and offers race day registration, pre-registered packet pickup along with several vendor exhibits. Among those vendors planning to be on hand will be Skinny Wheels Pedals and Pints, Rowan Moves and GNC.

    Each participant in the 8K and 5K gets a wonderful commemorative hoodie and fantastic refreshments.  About 180 awards will be given over the three races in the post-race ceremony.  The 8K is the North Carolina State Championship at that distance and separate awards will be given to the major winners in that race. The top male and female finisher in the 8K will get $100 each while the first Rowan County male and female finisher will get $50. The first runner to the mile, male and female, gets $25. Should a new male or female course record be set, that winner would get $750.

    While the accomplished runner has plenty of reasons to chase overall and age group records, the real heart of the race is the regular runner and walker who takes on the distances to challenge themselves. The weather forecast looks great and what better way to spend a wonderful Sunday afternoon of exercise with a bunch of new friends while benefiting Rowan Helping Ministries. If you’ve never walked in one of these events, come see us in Goodman Gym on Sunday from noon to 1:50 pm and we’ll get you signed up. Runsignup.com will offer online registration through the morning. Donations can be made at runsignup or at the event.

     If you have further questions, go to www.salisburyrowanrunners.org or call me at 704-310-6741.I hope to see you at Winter Flight.

By David Freeze

Time to sign up for Winter Flight!

    Salisbury and Rowan runners have known about the Winter Flight races for a long time. Most races have a much shorter lifespan, simply because there are challenges to put just one event on. This race has a life of its own and to keep it going for 42 years through sickness, weather, course changes and more as it has evolved into one of the best races in the Southeast is quite special. This year, Feb. 2nd is race day and momentum is building for the historic event.  At present, we know that it is at least the fourth oldest race in the state, but I am pretty sure it is now the third oldest now after another dropped off. Definitely being the oldest 8K (4.97 miles) in N.C. status keeps bringing back some of the best competitors, a fun environment and some wonderful personal stories. Plus the 8K is also the state championship event at that distance. The race usually has several runners trying for 8K age group records.  

     Here are just a few highlights over the years. The first Winter Flight was held in 1981, then was not held in ’82 or ’83 and was reborn in 1984 as a combination of 5- and 10-mile races. These races originally started and finished at the mural in downtown. The race was moved to Catawba College in 1986, also the year that the venerable 8K distance was introduced. The 8K events were very popular then but have been replaced by the shorter 5Ks as the main race distance for the masses over the years since. The Winter Flight races were postponed by a measles epidemic in 1989, and heavy snow in 1996 and 2005. I remember SRR members having to call race registrants with a plan for the postponement and new race days due to the snow.  In 2001, SRR went online with races and registrations. In 2002, the only course change since 1986 occurred due to new construction for Shuford Stadium at Catawba. The race was actually moved to Millbridge and the Sloan Park area due to COVID for only the 2021 version. 

    Course records remain with Olympians Hans Koeleman of the Netherlands with his sizzling 23 minutes and 34 seconds in 1988 and Joan Nesbitt of Chapel Hill in 1992 at 26.48. A Kenyan runner took the male record several years ago but was disqualified for illegal substance abuse in various races more than two years later, so it has reverted to Koeleman, a former Nike executive. Queens College cross country coach Luke Greer came within seconds of the record two years ago.

    In 2003, the Salisbury Rowan Runners began making significant charitable contributions from the race. All proceeds from the 2025 event will again go to Rowan Helping Ministries. This year’s Forum Fitness Winter Flight event kicks off on Feb. 2nd with a free half-mile fun run on the track and open to any age at 1:30 p.m. Wheelchairs hit the street at 1:58 p.m., followed by the 5K and featured 8K race that will start at 2 p.m.

     Registration is available at www.runsignup.com and by printing the form at www.salisburyrowanrunners.org. Winter Flight offers tremendous opportunities for participation to runners and walkers of all abilities and age. The fun run is open to anyone, the 5K is a moderate distance open to anyone running or walking. The 8K is geared to those who can complete the course in 90 minutes. Special thanks to the City of Salisbury for services provided that allow us to have the race and to Catawba College for hosting it. Come join us for a big day! My granddaughter, both daughters and at least one ex-wife are all registered and ready to get their commemorative Winter Flight hoodie.

    The Salisbury Rowan Runners annual meeting and pasta dinner is open to anyone on Saturday evening, February 1st^rd from 6-8pm. Club members and race sponsors are free, club member relatives are $5, and others are $10. Regionally known running authority and Charlotte native Steve Staley will speak at 6:30pm. Race registration, packet pickup and new memberships will be available also. For more information go to www.salisburyrowanrunners.org or call 704-310-6741.

By David Freeze

Winter Flight, Salisbury’s Day to Shine

     My favorite racing day of the year is whatever day the venerable and historic Winter Flight races fall on. This year, for the February 2^nd event, we have a new title sponsor so the official name for the event is the 42^nd Annual Forum Fitness Winter Flight 8K, 5K and Fun Run. Some things stay the same, as Catawba College will again host the event. All three courses are the same, although a few changes happened over the first 41 years.

      This race had its start in downtown Salisbury before settling on Catawba College and the long running partnership there. The 8K {4.97 miles) is the oldest race of that distance in the state and has for many years attracted some of the best runners in the southeast and occasionally from much farther away. California and Hawaii were both listed on the signup list over recent years, and former Olympians still hold the male and female course records. Michael Zachow from Bemidji, Minnesota drove here to run the race three years ago then he eventually helped with directions and pointers on my Mississippi River bicycle ride the next summer. The 8K is the Road Runners Club of America North Carolina State Championship.

      About a dozen years ago, we added the 5K, a slightly less competitive event although you could never convince past winners of that. Both the 5K and 8K start at 2pm in front of Goodman Gym at 2pm, usually with a notable starter. This year’s starter will be Steve Staley of Charlotte, the keynote speaker from Salisbury Rowan Runners Annual Meeting the night before. Staley has completed about 1600 road races of various distances and will compete in this year’s 8K. Walkers should participate in the 5K unless they can cover the 8K course in 90 minutes or less.

     The first event of the afternoon is the county’s only free half mile fun run that is open to anyone of any age. The fun run is two times around the Shuford Stadium track. Only those 12 or under are eligible for awards. The next event is a wheelchair race with handicapped riders pushed by the strong legs of adult runners over either the 5K or 8K course.

     All participants in the 8K and 5K get a commemorative hoodie, plenty of refreshments and a chance at about 160 overall and age group awards. New this year is the bicycle raffle provided by Skinny Wheels Pedals and Pints. A Roll Gravel Adventure 1 bike will remain on display at Skinny Wheels at 111 West Innes Street in Salisbury. Tickets at one for $5 and three for $10 are available there, at The Forum, Rowan Helping Ministries and through any SRR board member. The drawing for the bike will be at the race awards ceremony in Goodman Gym. All proceeds for the raffle and races go to Rowan Helping Ministries.

      The annual meeting, pre-race pasta dinner on Saturday evening February 1^st is at City Park Recreation Building and is open to anyone interested in the race, beginning at 6pm. Cost for the event is $10, while SRR club members and sponsors are free. Those running on Sunday can stop by to register or pick up their packet including race bib, commemorative hoodie and goodie bag.  On site registration continues at Goodman Gym on the Catawba College campus on Sunday beginning at noon.

  Fifty-five sponsors support the race, most notably The Forum, Catawba College, the City of Salisbury, David Post, First Horizon Bank, the Trophy House of Salisbury, Debbie Suggs Catering, Millbridge Ruritan Club and Global Contact Services. The Salisbury Police Department, assisted by cars from several other communities will keep both the simultaneous 8K and 5K runners and walkers safe. The Salisbury Fire Department will be on the scene in case of a medical emergency.

   Online registration is open now at runsignup.com and continues through race morning, February 2^nd. Look for more information about Winter Flight at www.salisburyrowanrunners.org or by calling 704-310-6741.

By David Freeze

How to have a perfect run!!

   This title is impossible! You can’t just have a perfect run. Even if you sleep well, eat all the right things, just had a rest day and are wearing new shoes. I have had all these and almost never does the perfect run happen! I often wonder just how I would want my very last run to be, whenever that may come.

    For now, here’s a description of my 4.31 mile run from home on Saturday morning, January 4^th. Why? Because it was at least near perfect, and totally unexpected at that. The temperature was 25 degrees at 5:45am when I headed out in the dark. I walk the gravel driveway since my back accident and then start running on the paved road. First is 3/4^ths mile uphill on Weaver Road where I noticed a little more energy than usual. A stout, cold wind pushed me along, but I dreaded meeting it when coming back later.

     It was a dark morning with only a sliver of a moon plus the possibility of seeing some meteors as the tail end of the Quadrantids passed through. Running south on the flatter Patterson Road was a breeze and I felt better and better. Passing homes of friends and neighbors with light weekend traffic added to the fun. I noted my breathing and heart rate were especially good. At this point, it seemed the legs were carrying my body along with little effort.

    I was glad for the handwarmers in my mittens as the cold sidewind was constant. The toboggan on my head and the two dri-fit shirts and one light jacket seemed perfect. Up and down a little hill, the legs felt better and better and then at the turnaround, I headed back toward home. Similar to turning a horse back to the barn, the effort seemed even easier. I saw no meteors although I was looking constantly. I didn’t care, running was good, easier than nearly every day since the accident.

      My Garmin 265 watch from Back Country and Beyond kept recording good stats including a steady increase in speed. I was having a blast while exceptionally light on my feet and the Brooks Ghosts from Ralph Baker Shoes I was wearing.

    Soon it was time to turn downhill and into the wind for the last push toward home. Where was the steady wind that had pushed all the flags uphill at the Price of Freedom Museum? Most of the flags were relaxed with only minimal movement this time by. Yes, maybe it was possible that I could count this as the unheard-of run where I didn’t have to meet the returning headwind. Energy and breathing were both so good that I kept going on past my driveway down to the nearest neighbor’s before stopping.

     Uncommonly, I stopped my watch while shaking my head and saying, “Wow! Thank you, Lord!” Was this the almost perfect run, one good enough to make me content if something similar was my last one ever? I think it was, and I stopped just far enough from my own driveway to do my morning prayers while walking back. The horses met me for their morning apples while I was still shaking my head in disbelief. These runs are few and far between and the best way to start my day. Only a light dusting of snow could have made it better! I hope by the time you read this, I got that snow and attempted yet another perfect run.

     We are just less than a month before Rowan’s biggest running event, the Forum Fitness Winter Flight 8K, 5K and Fun Run. Everything happens starting at 1:30pm and hosted by Catawba College on February 2^nd. The 8K is the North Carolina State Championship event while the 5K is shorter and less challenging. The fun run is two times around the Shuford Stadium track and open to anyone of any age. We also have a wheelchair event for both the 5K and 8K courses.

    All 8K and 5K participants get commemorative hoodies and are eligible for one of about 160 awards. Refreshments follow all four events. All proceeds go to Rowan Helping Ministries.

For more information on 2025 Winter Flight, please go to www.salisburyrowanrunners.