David Freeze

By David Freeze

West Rowan Bible Teachers 5K Sets Records!

    One of the fastest growing races we have in the area is the West Rowan Bible Teachers 5K, just completed last Saturday, April 5^th.  Numerous groups and individuals come together to enhance this highly successful event.

    Race director Deb Gussler said, “It’s hard to believe that we just wrapped up our fourth race! It feels like yesterday I was standing in my garage chatting with a friend about ways to support our Bible teachers beyond the usual fundraisers.”  WRBTA’s annual golf tournament in August has been a success, but it typically drew the same crowd of mostly men.

     As a runner, Deb started thinking about how she could create an event that would engage a broader group of people, across all ages. That’s when the idea of a 5K came to life and when she presented it to the WRBTA board, they were all in. Deb, a board member herself, said, “I’m especially grateful to Kris Wolfe, the principal at West Rowan Elementary School, who immediately said yes to hosting the race. The students who benefit from the Bible classes gets the chance to serve and give back to their own community through this event.”

    The proceeds from the WRBTA 5K and Fun Run go directly toward supporting Bible classes offered in the West Rowan public schools. West Rowan High, Middle and Elementary are all served along with Mt. Ulla Elementary. WRBTA’s sole mission is to raise the funds necessary to keep these classes available to students. The program is 100% community funded since it doesn’t receive any state or federal funding. The WRBTA relies entirely on the generosity of individuals, local businesses, churches and events like this 5K. Currently, three teachers who serve four schools are reaching approximately 1,150 students each year. WRBTA’s annual budget is $235,000. 

    It’s almost impossible to pull off a race like this without the help of many incredible people. Deb said, “The WRBTA board truly works as a team since we all pitch in to reach out to sponsors, spread the word, and handle the many moving parts that go into race day. We promote the event through social media, yard signs, and even the Cleveland Town Hall which includes race info in the community’s monthly water bill. We also create videos to show at the schools, and local churches help us by sharing details with their congregations. When it comes to race day itself, safety and support are a huge priority. We are incredibly grateful to the Cleveland Police Department, Rowan County Sherriff’s office, and the fire departments from Cleveland, Woodleaf, and Scotch Irish for keeping the course secure.”

     Students from West Rowan High School came out to help with the races and cheer on the runners on the course, ROTC presented the flags, and WRHS chorus members sang the National Anthem. Other clubs represented included the National Honor Society, Crosby Scholars, Health Science Club, SERVE-U, Future Teacher Club and the wrestling team who contributed by cheering along the course, manning the water station, providing fun in the Kids Zone and so much more.

   In addition to the 5K, WRBTA also holds fundraisers throughout the year, including a flower sale at Salem Lutheran Church and The Arbors Church on May 11th, and its annual golf tournament at McCanless Golf Club on August 23rd.  

    Deb concluded with, “I’ll be honest with you. This community loves this program so much that they’re willing to help in any way. We celebrated 75 years last year! That speaks for itself! After Christmas each year, I hit the ground running by referring to the previous year’s sponsor list and reaching out again. I contact the west schools and ask their tech facilitator to advertise/share flyers daily or weekly on their school’s social media page. Rowan Salisbury School District even shared info regarding this year’s race!”

    The 5K overall winner was Brad Mueller with a time of 16 minutes and 58 seconds. The top female was Lylah Dennis who finished in 20 minutes and 41 seconds. Bryson Owens won the fun run. 450 runners registered for the two races.

      Look for a full slate of upcoming races in May at www.salisburyrowanrunners.org

By David Freeze

What if your training isn’t going well?

    Not seeing results in your efforts toward any health and fitness goal is frustrating, especially if you have been diligently working to get faster, lose weight, gain muscle or work toward any other health-related goal. Before you give up, consider the following areas of concern.

   Sleep is our best recovery tool. If you miss out on good and consistent sleep, you could sabotage your results and not even know it. I struggled for years with this one, and oddly after my accident sleep has improved.

    My best learned tips include winding down an hour before your projected bedtime. Things not done can be listed to be completed the next day. Stay away from caffeine and eating too much too late. Make your sleeping area comfortable, cool and dark. Put a pad beside bed if you often awake thinking of things to be done. Write them down and go back to sleep. Shoot for eight hours but strive at least for more than you did previously.  

    Are you working out without food being eaten overnight, first thing in the morning or without a small amount of good carbs, fat and protein 60 minutes before training? You can still train some while in a fasted state, but likely it won’t be fun.

    Hydration is key as well. Replacing sweat means you need to add water and electrolytes, or you will see a significant drop in performance during your workout and feel horrible afterward. A good sign of hydration loss is an easily recovered weight loss upon rehydrating.

   Make sure you are also eating well after the workout session. You need protein to help your muscles recover, but you also need carbs to rebuild glycogen stores to be ready for the next workout.

   Are you working as hard as you had planned each day? Make sure you have a plan, so you don’t wonder what to do next. Sometimes a trainer or coach can help. Technique matters whether you’re running, swimming, lifting or other workouts. A coach can assess your form and technique.

    A lower-intensity workout may be the best answer for a day or two. When training hard, there will be a top end limit that will require a rest or cross training. Sometimes as soon as I made it to the end of the driveway early in the morning, I knew it was time for a rest day. Pay attention to a sudden increased heart rate as a good sign of the body needing a rest.  

     There are good days and bad days when it comes to training. Instead of evaluating your performance daily, consider longer-term periods such as weeks, months or even years. Note the pattern instead of the daily spikes or dips. Keep a journal of how you eat, sleep and train each day. When you have a perfect workout day filled with new personal records and other progress, look back at the previous 24-36 hours, as you may find a blueprint to repeat your performance. When I hit a hot streak, I often mimic what might be working.

   Good performances are usually tied to how you slept, ate, hydrated, worked or rested the day prior and how you feel. You may also find what not to do if you have one bad day that makes you question yourself and your routine.

    But the best thing to do is to keep at it. I heard a radio pastor last week say something that has settled with me since. We have about 4,000 weeks on earth. Let’s make good use of them.

     April 5^th brings the West Rowan Bible Teachers Association 5K which is developing as one of the largest 5K’s and Fun Runs in Rowan County in recent years. The race starts and finishes at West Rowan Elementary School. Bible teachers aren’t funded by the state but the proceeds from this event all go to that purpose. The race course arguably might just be the fastest in the county.

    Look for this event and others at www.salisburyrowanrunners.org

By David Freeze

Local running and racing are getting busy!

      Late March through early June are usually busy months for racing and this year will be no exception. Here is a recap of the choices for late March and April.

     The Mt. Hope Run for Missions 5K and Fun Run starts off the fun. This run/walk is at Salisbury Community Park on March 29^th and uses the paved greenway and gravel roads for both races. Mt. Hope uses the proceeds for a long list of annual mission projects. One of the areas best managed races in a beautiful park setting is a great way to start the morning.

     Next up is the West Rowan Bible Teachers Association 5K and Fun Run at West Rowan Elementary School in Cleveland. This run/walk is in line to possibly take over as the largest 5K in the county with this year’s event on April 5^th. The run/walk is on one of the fastest courses in the county while touring Cleveland.  Proceeds from the event helps provide Bible teachers in the local schools since they are not funded by the state.

      On April 12^th, the One in 5K and Fun Run will also be at Salisbury Community Park. Race start is 9am. Since 1978, Family Crisis Council of Rowan has provided services such as emergency shelter, hospital accompaniment, court advocacy, case management and counseling to victims of sexual assault, domestic violence, incest, and human trafficking in Rowan County. The significance of the race name is that one in five of all females will be abused in their lifetime. All proceeds go to FCC.

      Two Special Olympics will be held soon as well. On March 27^th at Catawba, the older students and adults will have their competitions on the football field and track. April 10^th, the younger athletes will compete at West Rowan High School. Both events start at 10am and will conclude by shortly after noon. Spectators are invited to attend this especially rewarding day.  Special Olympics Rowan County is in charge.

       Last week’s column was headlined by two Catawba College athletes who achieved national prominence. Both qualified for the final by doing well in the prelims with a strong showing in the NCAA Division II Indoor Track and Field Championships at the Fall Creek Pavilion in Indianapolis, Indiana. Winfred Porter finished second in the 60-meter dash with a time of 6.65, a personal best for him. Miles Stephens was eighth in the same event with a time of 6.76, Both are now All-Americans for their efforts.

       Three of the oldest races in Salisbury will all shift to a new course this year because of construction at Knox Middle School. The new course will be central to Overton Elementary and will use West Park Drive, the greenway and the Prescott neighborhood while starting and finishing at Overton. Spectators will get to see the runners and walkers three times during the 5K. Races held this year on the new course will include Teens With a Mission 5K from First Presbyterian Church on Friday night, May 2nd, the Bare Bones 5K for Salisbury Rowan Runners on May 24^th and the Greenway 5K for Salisbury Parks and Rec on July 19^th.

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