David Freeze

By David Freeze

Summer Expectations including NC Historical Sites

  After this weekend, our Rowan County running events are on hiatus until August 29^th, and that one is a different sort of event with the word racing not likely to be uttered once in association. The SRR Prediction 5K must be done without watches or any other time, pace or distance device. Most people run or walk it at a reduced pace, trying to calculate in their head how to be closest to their predicted goal.

    As I have done in the past, summer remains a good time to travel. My long-distance cycling has always been done in the summer and so have many of my own personal travel adventures. Included in these travels have so far been all 100 NC county seats and all state parks in NC. Both were tremendous fun and I learned to love my state even more. Another NC adventure was the run/walk across the state from Murphy to Manteo.

    The next challenge on the horizon is continuing my visits to all the currently open North Carolina Historic Sites. Some I have already visited were often due to their proximity to state parks. Here is the short list of those already checked off the list. There are 27 NC Historic Sites, but at present two are not open. Those visited and reported on previously in the Post include–

The CSS Neuse Memorial, a Civil War ironclad near Kinston

Fort Fisher, the coastal Civil War fort near Kure Beach

Roanoke Island Festival Park in Manteo

Somerset Place, an antebellum plantation near Creswell.

The Thomas Wolfe Memorial house in Asheville

The NC Transportation Museum in Spencer.

Historic Bath and Historic Edenton. 

   That leaves 19 to visit, minus the two currently not open including at the House in the Horseshoe, an American Revolution home near Sanford, and Shallow Ford, used to cross the Yadkin River near Lewisville. Shallow Ford is a new project and set to open later this year.

   The first of the remaining 17 sites is Fort Dobbs, which my granddaughter and I visited on Wednesday, 7/15. In 2026, Fort Dobbs opened a new, purpose-built visitor center to serve the public. At nearly 3,700 square feet, the new facility is more than five times larger than the site’s previous visitor center, which was housed in a 1940s log cabin. The new center has a contemporary exhibit gallery, modern restrooms, and paved parking, and has an expanded gift shop, lobby area, and office spaces for staff.

   Fort Dobbs was the only permanent frontier provincial fort in the colony of North Carolina. Construction began in late 1755 and was completed one year later.  It served as the military headquarters for a frontier company (approximately fifty men) as well as a safe-haven for settlers during what was called the French and Indian War.

    The fort was attacked on the night of February 27, 1760, when more than sixty Cherokees were repelled. The garrison suffered two men wounded, as well as having one colonial boy killed. One of the wounded soldiers died a month later. The Cherokee were reported to have lost 10-12 men killed and wounded. Local settlers who had camped near the fort were taken inside until the Cherokee left the area.

   By the end of 1761, the British had essentially won the war and only thirty troops remained at the fort. Colonial leaders disbanded the troops and removed all the supplies of the garrison as settlement moved far west of the fort. The neglected fort was in ruins by 1766 and abandoned.

  Rebuilding the fort lasted from 2016 to 2019. An interesting documentary of the construction plays continually in the visitor center and describes how                                                                                                                                                                                                                                                                                        the project was based on historical knowledge of the fort. It was built of huge white oak logs, at least 600 of them, and the sawing was done on site. The first floor has 18-inch thick walls while                                                                                                                                   the second floor walls are twelve inches thick with the third floor dropping to 6 inches thick. Each floor has 100 firing ports.                                                                                                                                              

    Part of the original defensive ditch remains, a place where riflemen could lie behind a dirt mound and fire at attackers. Called the Bend at Fourth Creek, the fort’s location is on top of a hill and the ten square miles surrounding the fort were home to about 35 settler families which in 1754 was considered the edge of civilization.

   Inside the rebuilt fort, soldier’s living and fighting quarters are tight with two to a bed for enlisted men and officers having their own bed. Sleeping soldiers used a bedpan for overnight bathroom needs, with the pans being emptied first thing by the lowest ranking enlisted men. Six men formed a mess and were responsible for making their own meals. The nearest food supply point was in Salisbury, about 50 miles away. Weapons were stacked and ready at all times. Two small cannons are mounted in windows. Soldiers’ jackets and beds were available to try on or lie upon.

   The small cabin, built in the 1940’s by the Daughters of the American Revolution, was once the visitor center. The grounds are well-kept, and several major events happen each year. An America250 event is set for November 14^th with re-enactors and living history demonstrations.

     Fort Dobbs Historical Site was outstanding and has me excited for more visits ahead It is located close to NC 21 and I-40!

    Look for news on local running and walking events at www.salisburyrowanrunners.org

Gotta’ Run: Summer expectations including NC Historical Sites

By David Freeze

Your Morning Routine! Huh?

   I spent several days this past week discussing morning routine with others and what it means to have one. We all know people who sleep till the last minute, jump in the bathroom and clothes and then make the mad dash out the door with a honey bun and Sundrop. They haven’t made their own bed in years and there is no plan to make the best of the morning.

    I’m proud of my morning routine, one that has developed over the years to bring me to what I hope is my best self in the morning, “before the world starts asking for pieces of you!” That is a famous celebrity quote about morning routines. I am a firm believer that mornings shape the day. But just as people are different, so are and should be morning routines.

     A good morning routine is one that fits your schedule, energy and goals. It helps start the day with clarity and control. You don’t need a 10-step routine, nor do you need to be the earliest riser. What I have found is that many have no routine and don’t want one, but those who care about their body and mind functioning at their best have developed at least some form of routine. Part of the early discussions most fitness trainers will address with clients are about their morning practices.

    Although many morning routines fail for various reasons, the first and possibly most important thing is to set the wake-up time correctly. This will probably adjust with success. Routines should start with positives that you are already doing. Coffee, water, bathroom, nourishment, exercise. Some morning rituals need momentum and energy, some need calm. Music might work here, and possibly news and weather. Most experts say that as the routine develops, the orderliness of the morning eases worries about the day and other anxieties. Estimate the time that each of your segments should last, add the total and see if it works for you. Know always that more segments likely will require an earlier wake time.

    If you don’t have a routine yet, there are many things worth considering for a portion of the valuable morning time. Consider more options like making your bed, opening curtains, listing intentions and goals for the day, brushing your teeth, prayers, journaling, reading your Bible or devotions. Start small and then add as desired, with the goal of developing a sequence and priority.

     I read that experts suggest a 15-25 minute minimum for beginners, 30-50 minutes as a moderate time, and an extended routine of 60 minutes or more for those with time available. Morning exercises would generally fall into the extended time routine. As you proceed, track what is working and what’s not. Adjust with deference to the wake-up time. Develop a consistent rhythm and make the morning routine a habit. Weekends might be different too, a time that is possibly longer and more relaxed, and therefore even more productive.

      I am totally addicted to my morning routine, and on the rare day that I overslept, I am out of sorts at least in the beginning, as I have to delete or shorten segments. I want my list done by the time my feet first hit the pavement, usually between 5:20 and 5:30am. If so, I know that my morning is off to a successful start.

     On tap for next week is the 29^th Annual Run for the Greenway at Overton Elementary School. Race day is July 18^th and start time is 8am.  The race is sponsored by City of Salisbury Parks and Recreation and all proceeds with help with Greenway expenses. Look for great awards, commemorative shirts and Steve Clark’s collection of big-time refreshments.

    We now know much more about the only other July/August event remaining locally. The SRR Prediction Run on August 29^th will have a pair of new shoes for the winner and a pair of Topo’s, one of the hottest shoes on the current market, and six pair of Feetures socks as door prizes. SRR will also include a drawing for free races and the September beginning runners class.

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

Gotta’ Run: Your morning routine! Huh?

By David Freeze

Gotta’ Run

When Everyone Talks Heat!

   No doubt about it, the first words that outdoor exercisers discuss with each other these days are about the heat. We don’t have many days near a hundred degrees in a normal summer, but when they come, hard exercise and outdoor training take a step back. Your muscles feel weak, breathing is difficult and motivation is lacking.

   I check the weather multiple times a day year-round and have my most trusted sources. I also have my trusted and proven ways to survive these most challenging extreme heat days. Here they are, listed in order of importance for me.

   More than anything else, this is the time to focus intently on proper hydration. We are a society that doesn’t worry enough about hydration, but we have to for better warm weather exercise. Lots of different sources relate how to achieve proper hydration and here are my favorites. Good hydration is round the clock, not just before running, walking etc. Don’t skimp for most of the day and then try to drink just ahead of exercise. Half your body weight in ounces, 90 ounces minimum for a 180-pound person, has to be a focus. Resolve yourself to keep your pee clear, there is no better indicator.

   Slow the pace and don’t expect your best training day. If one comes, that is a bonus, but seldom does your body rise about the warm temperatures and humidity to provide an exceptional fast paced workout. Save your interval training for another day.

    Beat the heat by rising early. Days are already getting shorter so early morning darkness lingers a little more each day. That suits me just fine, so I try to get my run done ahead of sunrise or at least the sun climbing above the treetops. If exercising during the day, be OK with finding the shade. Evenings are OK too, but expect lingering high temperatures.

    Take a walking day or even a walking break during an especially challenging run. Cut back a little in distance and be OK with it. Maybe spend some time walking to warm up or then pay attention to your pace for the distance of the walk or run. Pick it up if you feel good in the last mile.

    Fuel your tank.Your body uses glycogen (stored carbohydrates) as the main energy source when running or walking. If you haven’t eaten properly in the hours leading up to or if you’re running a long distance without refueling, your reserves deplete. You are making the hot weather situation worse, and I am always amazed at those who exercise without prior fueling.

     Get your sleep, 7-9 hours per night. Pay attention to other stressors.

    And finally, the first days of extreme heat and humidity combined make for tough training, no matter what we do. Last week with a few early morning temps in the mid-50’s didn’t get us ready for mid-70s and high humidity.

  Heat fatigue is a common challenge in running, but you can do your part. It’s a signal your body sends you. By paying attention to your preparation (nutrition, hydration, warm-up), your pace, and your overall recovery (sleep, rest), you can significantly improve your endurance and enjoy more pleasant runs. Implement these tips gradually, and you’ll see how your legs and mind thank you! And you will likely find yourself with stronger legs when the heat says goodbye.

    Our next race locally is the Run for the 29^th Annual Greenway 5K and Fun Run at Overton Elementary on July 18^th at 8 am. Proceeds are used to help fund the greenway system. This is Salisbury and Rowan’s second oldest race. Contact race director Steve Clark at 704-202-6601.

     We have just added the August 29^th SRR Prediction Run 5K at the City Park Shelter on Lake Drive to the calendar. A prediction run consists of runners and walkers predicting their time ahead of the run and then not using any timing device to meet their prediction. There will be door prizes, awards and great refreshments for those who compete. Any pace works for us on the 3.1-mile course.

    Look for these events and a full fall slate at www.salisburyrowanrunners.org

Gotta’ Run: When everyone talks heat!

By David Freeze

South YMCA Offers New Speed and Agility Clinic

    I made my weekly visit to Facebook and a few days ago noticed that the J. Fred Corriher South Rowan YMCA was offering a new and interesting class. Perfect for runners of any age, I thought, and quickly decided to find out more.

     Pfeiffer University athlete Andrew Huffman will graduate there in May 2027 with an Exercise Science Degree. Huffman is an award-winning athlete in indoor and outdoor track, a NCAA track MVP and NC State Champion who also competes in cross country. He has a passion for helping runners learn the mechanics and skills needed to become the fastest runner they can be.

   The Speed and Agility Clinic is a 4-week program that will meet twice a week for one-hour sessions.  The program is aimed to help athletes of all ages improve speed, coordination, confidence and athletic performance to become faster and more explosive for any sport.

     Ashley Pethel, South Rowan Branch Health and Wellness Coordinator, said, “Andrew was recently hired as a personal trainer here at the South Y and in talking with him we discovered he has a passion for helping others; runners specifically.  As a runner himself, Andrew has seen the results with his running when given the proper tools and techniques. These tools helped him excel in his sports and he wanted to share that passion with others.  Since there is a large population of young athletes in our area who will soon if not already begin serious cross-country training, we thought that a clinic to help these runners learn +would be the perfect fit for everyone involved. Since running for adults is also very popular in our area and with the competitive fall season just ahead, the program is open to anyone. We are excited to offer this program to members and potential members to help prepare athletes for their upcoming sports seasons.  It will be a great chance to keep athletes conditioned and ready for fall sports as well as to learn new skills to improve overall performance.”

     Cost for Y members is free and for potential members, the rate is $160.00. Classes will begin on July 7^th. Contact Ashley Pethel at apethel@rocabymca.org or at 704-857-7011.

     About 10 days ago, the London Marathon announced officially that for the first time, there will be dual marathons. One running on Saturday, one on Sunday on the same April weekend, at approximately 50,000 runners per day. For many years, the London and New York City Marathons have battled for the largest number of runners competing. In 2006, I competed in the London Marathon, fulfilling a long-wanted bucket list dream. I gave blood two days before flying all night to London by way of Berlin, reached my accommodation in a London YMCA on Saturday morning and ran the 26.2 mile marathon on Sunday morning. I made mistake after mistake, ending with a very poor finish time.

      I love London and saw all the tourist things and more but would love to visit again. The marathon is basically flat and much of the race is along the Thames River, finishing in front of Buckingham Palace. Historic locations dot the race course, but because of its tremendous field, the 1000-year-old narrow streets can’t always handle the volume. Three times we stopped dead still and from about halfway, most of the water stops had none. Still, I would do it all again.

      Rowan only has one race in July, one of our oldest, the Run for the Greenway 5K and Fun Run on July 18^th. Overton School will again be the host venue for this City of Salisbury Parks and Recreation event. Known for his race’s large selection of post-race refreshments, race director and SRR Senior VP Steve Clark said, “Just like me, a lot of the runners and walkers show up for the food! They won’t be disappointed!”

    Look for upcoming events at www.salisburyrowanrunners.org

Gotta’ Run: South YMCA offers new speed and agility clinic

By David Freeze

Try New Things for Summer’s Challenges

    Last Friday, I brought my granddaughter home from a week’s summer camp at BrickEd Academy. She had a great time and graduated a “secret agent.” We had a planned stop at Food Lion, and the subject of peanut butter came up. Booper said, “I don’t like peanut butter, and you can’t make me eat it.” When we stopped at Food Lion, I had two goals in mind. One was to get a box of Little Debbie cookies filled with peanut butter.

     The other was to get a quart of Tillamook ice cream. On my very first cross-country bike ride in 2013, I rode through Tillamook, Oregon and stopped for some of the famous ice cream. I loved the ice cream then and had a current savings coupon, so the Booper and I had a conversation on which flavor to get. I overrode her top choices, and we purchased Strawberries and Cream. The Booper moaned, not happy.

    On the ride home, she devoured the peanut butter cookie and loved it. Clarification from her included, “I meant I don’t like it on bread.” I laughed. After her short nap, she also devoured a bowl of Tillamook ice cream and tolerated my story of pedaling right to the company location, 3,000 miles from home.

    Over the last few weeks, she ate an egg sandwich with tomato and onion, two more things she vowed never to eat. Another previously feared item was deviled eggs, once ranked high on her “will not eat” list. That item was conquered last week. Booper loved all these things once she tried them.  My granddaughter is a very lively six years old and not as committed to her “dislike” list as she once was.

   As we head into summer, nearly everyone struggles with exercise commitment during a time that many outdoor exercisers dislike. Consider some new things just like the Booper did. We got a dose of humidity last week along with a few hot days. Early morning humidities make running tough, and hot days do too. How can we keep some level of fitness on the tough days and the long haul of summer? Here is a simple solution that works for me. I keep a second watch, mostly just good for time, pace and distance. Some days are just better for walking, or if your run wasn’t the best, consider adding a mile or more of walking. Keep track of your miles, note them on a calendar on the wall and use it all to motivate your summer fitness journey. Walking miles count one for one with running miles, and we can add our swimming and cycling miles too. One mile of swimming is worth three of running or walking, and three miles of cycling also count for a mile of walking and running.

    Speaking of watches, Skinny Wheels Pedals and Pints Bike Shop now is our local Garmin watch dealer. Garmin is generally rated the premier running watch and also the most accurate. Owner Porter Baker is well-schooled on watches and bicycle computers from Garmin and can recommend a good match for your fitness goals.

     Another new item just on the market may gain a foothold. The RunSafePRO lightweight safety vest has a smart component. Their data suggests that 67% of runners and walkers are concerned with their safety while on or near the roads. 20% of motor vehicle-related accidents have to do with runner/walker visibility. These vests scan for approaching traffic and can also send a GPS alert in event of an accident. Should the wearer unexpectedly stop moving, the vest checks in and if no response, the vest then sends an alert and location to your primary contacts while sounding an audible alarm. Front and back lights adjust to your environment. Current cost is $119 per vest and look great for cyclists too.

       Our next race is in Faith on Saturday, June 27^th. The Shiloh Run for Missions 5K and Fun Run is a popular summer event which is highlighted by great door prizes, good competition and a challenging course that area runners love. Look for this race and others upcoming at www.salisburyrowanrunner.org  

Gotta’ Run: Try new things for summer’s challenges

By David Freeze

Shoes, shoes and more shoes!

   I have been fortunate to lead the Walk Club at Rowan Helping Ministries for five years now. Eight weeks in the spring and eight more in the fall are when we offer positive information about healthful walking. The first part of each weekly meeting provides participants with a handout and discussion, and then we head outside to walk together on a repetitive half mile loop. We walk and talk and often the RHM participants share about their life journey. I love this part and look forward to it each week.

   In the spring class just finished, we had several unique individuals. One man played YMCA basketball as a child on a team I coached about 29 years ago. Another was a municipal water expert who was down on his luck, but was hired by a nearby city and is reportedly doing very well. Another was an intriguing young woman with a big personality who spent part of her life in Jamaica after being born in Springfield, Mass. Her name is Shanariah Simpson, a 23 year old who didn’t have good walking shoes.

    One week, I spent most of a two mile walk following Shanariah. I noticed that her shoes appeared to be very uncomfortable. On the last lap of the walk, I asked, “Would you like for me to see if I can find you a good pair of used running shoes?” Shenariah replied, “I would certainly appreciate that, but my feet are very small and you’ll probably have a hard time finding them.”

     The runners club will have over 30 races this year and we often collect used shoes from participants and club members at those races. Plus several active club members like Joel Whittington and Connie Hoffner have ways of finding large numbers of shoes.

      Shanariah mentioned that she needed a women’s size 6 or 6 ½ and said. “I have a small foot, and it is hard to find my size.” I knew right away who to ask. Adalie Harrison has recently run her first marathon and has small feet too. I knew that she was doing big mileage and would have some recently retired shoes. Those shoes would have lots more walking miles in them. I asked, and Adalie replied, “I have two good pairs and Shanariah is welcome to them.”

     These two pairs of shoes were part of over 300 pairs of shoes and sandals already donated to RHM by club members and race participants for 2026. Regular serious runners get a new pair every 400-500 miles and casual runners get them often too because they want to try the latest and greatest in shoe trends.

    The best part of the shoe connection happened on Wednesday afternoon.  Shanariah and Adalie met for the first time amid some amazing similarities. Both are 23, wear the same size of shoe, and were local athletes in high school. Shanariah did track and basketball at West Rowan High and Adalie did basketball, cross country and track, as well as soccer at East. Shanariah also attended Early College with a GPA of 3.6, good enough for the Crosby Scholars and National Honor Society

    The focus was on Shanariah. After Springfield, she lived for nine months in Kinston, Jamaica. Shanariah ended up in foster care but her adoptive mother eventually took her back to Salisbury. She is now living at Rowan Helping Ministries and took our walking class, then walked our Chillin’ to the Bare Bones 5K. Shanariah told Adalie that her “new to her” shoes feel like walking on clouds.

     Besides the walking club, Shanariah likes many things about her time at RHM. She takes the “New Tomorrows” classes managed by Keven Yates, and her favorite is the Health and Hope class which teaches her how to advocate for herself. The great meals in Jeannie’s Kitchen are a favorite too, especially when the Harmony Believers prepare supper for the residents. Shanariah said, “I love how they bring fresh things from their gardens, but I admit to being partial to their desserts even with a lot of sugar.”

    Shanariah is currently enjoying the art class in a big way, but she said, “I will be surprised if someone buys any of my work!”

    Shanariah could see herself working at Rowan Helping Ministries as a certified peer support specialist or case manager. She said, “Yes, I would be happy to end up right back here. I just want to help people just as the current staff is helping me.”

    With that, SRR keeps collecting used running shoes and they are needed. Drop them off with us at a race or at the receiving dock for RHM. Our next race is the Shiloh Run for Missions 5K/ Fun Run in Faith on June 27^th.  Look for it and other events at www.salisburyrowanrunners.org

By David Freeze

Success at Bare Bones and more!

  The Salisbury Rowan Runners own four races each year and partner in a bunch of others, projected to total about 32 in 2026. This is truly a running community, just as the signs remind us at the major entrances to Salisbury. A Runner Friendly Community, nationally designated by Road Runners of America, makes my heart sing each time I see them.  

   One of those SRR races is the Bare Bones 5K, presented for the last several years by Cathy Griffin Century 21 Realty. Other significant sponsors include Dick’s Sporting Goods, Novant Health, Carter Law Group, the Trophy House, Ralph Baker Shoes, Cheerwine and the City of Salisbury. Bare Bones itself was often one of the lesser known of our races, and how it even came to be makes a good story. About 26 years ago, one of the area’s early races was sponsored by a large local company and they tried to cancel it the day before. At the time, races were not as common as they are now. The internet and cellphones weren’t a real factor, so it was impossible for us to notify all the runners including those already registered or those planning to attend.

     The easy solution was for SRR to take over the race with an afternoon’s notice, make something of it with homemade awards and shirts from other races. And with quickly rounded up refreshments. The club at the time was very small and almost every member had something to do with getting things done.

    On race day, a good crowd of runners began to arrive. They were surprised that no mention was made of the large company that had cancelled, and that the race was going to happen. We had shirts left over from other races and they got to choose one. The race awards were also left over from other races, plus the entry fee was very small. SRR announced, “We are doing this for the running community, as a thank you for supporting us!”

     The practice was so cool that we kept using other races’ shirts for a few years and reworked awards too! One year that stood out to me was when awards for a late May race were giant Christmas ornaments reclaimed from our Santa Run. It was all a bunch of fun. The first races were run at Catawba using the grass on what is now the softball field and the soccer and football practice fields. Bob and Judy Zirt headed the show.

     For many years, afterward, Bare Bones was headquartered at Knox Middle School, now itself in transition. Overton has had the race the last two years, and Saturday’s event was unusual with a cool 61 degrees and a misty morning in late May. SRR’s most popular runner, Wayne Crowder, and upcoming race planner, Lynn Furr, managed the event.

     We had 90 runners registered, many of them graduates of SRR’s latest beginning running class. Others were competing because they hardly ever miss a local event. SRR still has great races, and at Bare Bones they got classy shirts, ice cream from Aqua 14 truck, other refreshments and nice awards afterwards, along with Dick’s Sporting Goods door prizes. They got expertly measured 5K and fun run courses and the knowledge that they were contributing to proceeds that went to Rowan County Relay for Life. About 25 volunteers, with support from the City of Salisbury and Parks and Recreation, made the race happen.

     Justin Sink of Lexington was the overall winner in 17 minutes and 2 seconds. He was followed by Froilan Frutos in 18:35 for second and Zach Livengood was third in 20:24. Top women were Jessica King in 24:15, Rebecca DeMoura in 25:32 and Olivia London in 26:00. Winning the half-mile fun run was Benjamin Starrett in 4:33. Possibly the most significant performance was by my 6-year-old granddaughter Monroe “Booper” Bishop, who ran her first 5K in 38:13 for first in the 10 and under females.

     Our next race is the Myles for Mission 5K and Fun Run at Grace Lutheran Church on June 13^th. Look for it and other upcoming events at www.salisburyrowanrunners.org

Gotta’ Run: Success at Bare Bones and more!

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 13^th. Myles drowned in a tragic local accident and all proceeds pay for youth survival swimming lessons.  

     Then on June 27^th, 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

By David Freeze

Do You Love Life? And Our Ice Cream 5K is Just Ahead!

    A neighbor and good friend passed away a couple of weeks ago, and the pastor doing the graveside service said, “One thing about Gene, he loved life!” The pastor went on to say why, much about being inquisitive, involved, loving and smart.

   I have been walking mostly for the last two weeks after somehow acquiring inflammation and infection in both lungs. Tired legs and shortness of breath alerted me to the issue, then a lung CT confirmed it. Ten days of meds are hopefully the solution.

    But along the way, I missed running with the graduates of our latest beginning runners class. I missed running the Special Olympics Torch Run for the first time in many years. And the daily walks have adjusted my fitness goals for a while. But I do love walking, because the thinking is easier and less jumbled as it is on the run.

     Last week, I had a very busy week and a few deadlines. And one of my favorite races, the Main Street Challenge 5K in China Grove, was just ahead on Friday evening. The weather was great all week, I had time to work on some delayed projects and more energy helped by Prednisone. I had one of those days when projects kept coming and I kept knocking them out.  One of the biggest was to slightly change the newest version of the Main Street Challenge course, which meant an extra four miles of walking behind a wheel counter. At that point, a friend said, “You love all this, don’t you?” He was right, I do love all these things. And I love life too, even including most of the hard things.

     As we grow older, our perspective on so many things will likely change. What is important to us might change too, but all of it has to do with our makeup. Keep a positive outlook. Feeling a sense of gratitude and appreciation for everyday experiences is a strong sign. This includes enjoying simple pleasures and finding joy in routine activities.

    We all should have our passions and pursue them. Engaging in activities that excite and inspire us indicate a love for life. These could be hobbies, work, or relationships that bring fulfillment and happiness. Never underestimate the joy of volunteerism.

    Setbacks will come for sure, but we have to be resilient. Being able to cope with challenges and setbacks while maintaining a hopeful perspective shows a deep connection to life. This resilience often stems from a love for the journey itself. My own journey comes with a perpetual “I think I can” attitude, which sounds easier than it is.

    I think strong connections to others are key. Building and maintaining meaningful relationships with others enhances a love for life. Feeling supported and connected to friends and family contributes significantly to overall happiness. Grandchildren help!

    Our Chillin’ to the Bare Bones 5K is just ahead, at 8:30am on Saturday, May 23^rd at Overton Elementary School. We will use the greenway there and portions of the Eagle Heights neighborhood. All participants, runners and walkers, get their choice of a bunch of ice cream options including popsicles, Nutty Buddies, ice cream sandwiches and much more, all provided by Novant Health. Run the race and then grab your ice cream. We will have the usual refreshment options as well. Elite race directors Wayne Crowder and Lynn Furr will manage the event. Crowder was once rated as one of the best runners in the southeast and Furr is his protégé.

     As usual, the 25^th Annual Cathy Griffin Century 21 Town and Country Realty         Bare Bones 5K is low-key and open to anyone. The fun run, a half-mile, is flat and very fast and also is open to anyone, but kids 12 and under get the awards. All 5K participants get a very unique commemorative shirt. Dick’s Sporting Goods is a primary sponsor and will have plenty of gift certificate giveaways throughout the morning. Other sponsors include the Carter Law Group and the City of Salisbury.

    At this race as well, runners and walkers are invited to bring their used running shoes and donate them to Rowan Helping Ministries. The Salisbury Rowan Runners have collected shoes for this purpose for more than 25 years. Other gently worn shoes are acceptable as well. All race proceeds go to Relay for Life.

    Look for Bare Bones and other upcoming events at www.salisburyrowanrunners.org

Gotta Run: Do you love life? And our Ice Cream 5K is just ahead!

By David Freeze

My Bucket List Done and Undone!

    Things have been very busy in the running world lately, and internationally and back here in Rowan County. It seems every week that a new marathon record gets set and now that we are officially under two hours for 26.2 miles, how low can it go? American women did extremely well in the Boston Marathon, something they almost never do, this year taking four of the top 10 places. I am excited about all things running, just as I usually am. I decided to order a book offered on Amazon called The Runner Bucket List by Jeff Horowitz.

    Bucket list items are special to me! In my mid-50s, I started making my own list and attacking it. Many of you remember my cross-country and regional bike rides, every one of them on my bucket list. Two were the best, Astoria, Oregon to Myrtle Beach over 54 days, and also first on my bucket list. The second was the bike ride from Carson City, Nevada to Anchorage, Alaska because it took me so deep into the unknown. My run across North Carolina in the winter was high on the list but only after good friend Ed Dupree asked me to do it.

     Others that developed were biking in all 50 states, visiting all the 100 county seats in North Carolina and marathons in New York City, Montreal, London, Boston and plenty more. All of these are complete, with great memories and not a shred of regret.  

     On the list right now are at least a few of those super long Amtrak trips across the US, highlighted by many areas that can only best be seen by train. Another is visiting all the NC State Historic Sites. I’m getting that urge.

    When Amazon sent me the offer on the Runner Bucket List, I ordered it, just to see what I have already done, and maybe a few ideas of runs that I can still do.

     So here goes. This is a great little hardback book, and it’s very reasonably priced. I am now devouring it! Some of it is about bucket list items that superhuman athletes do, but most could be done by anyone. For the rest of this column, I am going to touch on a few things covered in the book that I have already done, just regular things that made the list. Some are big ticket items, and a few are available just about any day at little cost. 

      Take a coaching class, I did this through Road Runners Club of America and loved it. Then I did a level 2 class, another big win. Next, I read about running in bad weather, one of my favorite things. After getting caught in horrendous, lightning and wind filled thunderstorms many times on the bike when I was totally alone, little around here seems daunting. I will say it till the day I die; nothing beats running in snow during light wind, another item that made the list. Running in falling snow early in the storm is of course the best, while the footing is still good. Also on the list, join a running club, which I am sure was a great move that paid off almost 40 years ago.

     Gear choices mentioned that I did right include various running logs and always having a good watch to measure distance, pace, time and now heart rate. I don’t care about much of that other stuff the $1,000 watches do.

     In Chapter 10, under ways to give back, sits a segment called simply “Be a race volunteer” I know people who have run hundreds of races but have never once been a volunteer. There are always plenty of jobs to do, and most are easy. And not a single race will happen without volunteers. Certain runners seem unaware of volunteers, just focused on their own struggle or goals. Be a volunteer!

    And finally, run at least one of the world’s major marathons. These are the big ones, London which topped out about 60,000 runners last week, Boston and New York are the ones I have done. Berlin, Tokyo and Chicago are the ones I haven’t done. I do have a Chicago half marathon along Lake Michigan, one of my all-time favorites races, but even more spectacular in the dark.  

     With that, I will save the items still on my bucket list and undone for an upcoming column.

    An omission from last week’s column was Adalie Harrison’s finishing time for her Nashville Marathon time. Her time was 3 hours, 35 minutes and 35 seconds.

     Our next race is the Ed Dupree 5K on May 16^th at East Rowan High School. Proceeds go to the Ed Dupree Scholarship and Hospice. Look for this and other upcoming events at www.salisburyrowanrunners.org

Gotta’ Run: My bucket list done and undone!