David Freeze

By David Freeze

Bible Teacher’s 5K and more

   I caught up with Lynn Furr, treasurer for the South Rowan Bible Teachers Association and race director of the Fifth Annual Run for the Word 5K and Fun Run, set for Landis on September 12^th. She said, “Our association has only one purpose, to fund Bible teachers for those schools in the South Rowan area who want one. Currently we are supporting three teachers who work in five schools, teaching the history of the Holy Bible and with a great following. More schools have inquired about teachers.”

   Furr continued, “If you agree that it is important to teach the Bible in schools, please support our 5K and Fun Run. We are going to have a great time on race day. Since Rowan County has so many runners and almost everyone can be walkers, we’d be super happy to have you run or walk the race. The course is flat, without a real hill and has had fast times and many PR’s. Regardless of that, this is the perfect time to walk your first ever 5K or even run your first. All ages can enter the half mile fun run. There is no pressure to complete the course by a certain time. We want all participants to have fun, whether they are chasing a personal record, or doing the event for the first time or specifically to support the Bible teacher program.”

    The event also has openings for virtual runners, those who don’t actually come to run or walk, but they want to get the shirt and support the event. SRBTA loves virtual runners! Virtual runners already sign up for other races, all the while knowing that they can’t attend. Furr said, “I am fully in charge of commemorative race shirts, and you better believe that any virtual runner will be appreciated and will get their requested shirt size.”

   The race needs volunteers! To start with, the 31 course monitors who will point the runners in the right direction and help with traffic. The Town of Landis is a major partner for the race and will handle street closings, but volunteers are important too.

   Furr said, “We will have some fun with Andy and Barney of Andy Griffith show fame. Every runner, walker and volunteer will receive ice cream after the race, and we’ve got great overall and age group awards from the Trophy House and I’m working on door prizes. Through our fundraisers, we need to raise about $225,000 annually to keep Bible teachers in our schools. And we can still add sponsors and donations are accepted anytime, so please call or text me at 704-724-2819.”

     Also don’t forget SRR’s annual Prediction Run 5K on August 29^th. Free to all SRR members, you can become one by joining for $30 before race day at runsignup.com or at the event. Great prizes, including two new pairs of running shoes, one for the winner and another as a door prize, and much more will highlight the event.

     And finally, I have decided to get back on the bike for a summer trip. As many of you know, I broke my back in a farming accident in May 2024. It took many months of prayers and Dr. Eline and Novant Health’s work to put my back together again. A trip was planned for 2024, a longer trip than this one will be. I didn’t get to take it, but I answer questions constantly about those magical bicycle rides around our great country since 2013. All 50 states have been visited by my bike on solo trips, most of them multiple times.

       There were several things on my checklist to do again after the broken back. One was the May 2025’s Special Olympics Torch Run and another was the team run across 178 miles of Nevada and California mountains. Both of those were completed successfully, so now I want to add another ride.

       I plan to drive to Machens, Missouri and ride largely on the Katy Trail from Machens to Clinton on the most famous and longest rail trail in the country. I have been hearing about the Katy Trail since I began riding when one rider who was also going cross country, left the Transamerica route to ride the Katy. The Katy has three larger towns and numerous small ones, some with no services. The Missouri River, the only major river that I have only crossed but never seen much of, will be the highlight. I do love the big rivers! The course is loaded with history, at least one that is a big mystery with a Salisbury connection. I’m hoping for about 550-600 miles total.

     The Post will again be covering my journey, and it wouldn’t seem right to do it any other way. Post readers have ridden along through the highs and lows of three cross country trips and just about every major route north and south, even all the way to Alaska. It will be my pleasure to ride with you again!

    Look for the Run for the Word 5K and Fun Run and the Prediction Run, and many more, at www.salisburyrowanrunners.org

Gotta’ Run: Bible Teacher’s 5K and more

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                              

By David Freeze

Horne Creek Living Historical Farm Site

   On October 17, 1987, the Horne Creek Living Historical Farm was officially designated as a State Historic Site. On Friday, July 24^th, Booper and I headed north to visit the farm and next-door Pilot Mountain State Park.

    In 1900, there were 224,637 farms in NC, and 87% of people farmed. Today, less than 2% of North Carolinians farm. Concerns over the loss of our agricultural heritage led to the creation of the Horne Creek Living Historical Farm.

    Construction on the centerpiece farmhouse was begun by Thomas Hauser in 1875 or 1876, just [prior to his marriage to Charlotte Kreeger. The house is two-story, with a center hall and is built of logs, then covered by clapboarding (wooden weatherboards). The couple originally lived in the rear of the house as newlyweds, then added on the front of the house as the family grew. The house had four fireplaces, and the foundation of the house was available stone. The house was first painted around the turn of the century, when the exterior was remodeled with shutters, factory porch posts and banisters and connected the wellhouse to the structure. All this gave the house a more Victorian look. While there, my granddaughter retrieved a bucket of water from the 50 feet deep indoor well, all with the help of Historic Site Manager Lisa Turney. Turney made sure to tell Booper about the work duties the one small girl in the family had.

     Over two generations, 24 children lived in the house and most of them were born in it. Thomas and Charlotte had 12 of those kids, all but one were boys. The family congregated in the parents’ bedroom for conversations about the day, their work, school and their community.  

    Several generations of Hauser family farmed the land from 1830 until 1953. The family owned the land until it was sold in 1970 to become part of the Yadkin River Section of Pilot Mountain State Park. In its heyday, the Hauser farm like most of their neighbors depended on crops which had long been grown in the Piedmont—corn, wheat, oats, sorghum and flax. They also raised hogs, sheep, cattle and fowl as important food sources. They eventually added tobacco. The farm increased in size to 450 acres by 1900.

     The Hauser children and descendants provided information about the family and farm life. A wonderful quote came from Jeff Hauser. He said, “There’s ways of doing things if you have to. People talk about hard times now, they ought to go back a few times (generations). I mean you can do without a whole lot. If I had to, I could survive on a tenth of what I live on. And live good too. If you think about it, we were practically self-supporting. Of course we had to buy salt, coffee and sugar. And lamp oil. Those are the four main ingredients we had to have. With them, we ate like kings.”

     Martha Hauser Moser said, “I remember when we made eighteen pies. We had a pie shelf-I mean a pie bench. We made that many on a weekend and every one’d be gone.”

    The farm has a visitor center, a tobacco curing barn, sorghum mill, tobacco packhouse, cannery site, icehouse site, fruit house, smokehouse, dry house (for dehydrating foods like apples), chicken lot, wood lot, woodshed, outhouse, a double crib barn, cemetery and plenty of animals.

    The house is furnished in period style and is fascinating. At one time, four adults and up to 12 kids lived in the house, although some of the older boys left the farm as adults.

     Another family, the Sawyers, owned part of the land that now forms the historic site. The Sawyers were Black and although neither them nor the Hausers were famous for any reason, both families were representative of thousands of other families across the state at the turn of the 20^th century. They were common people who left an uncommonly rich legacy for our state. Plans call for recreating at least part of the Sawyer homesite in the future.

     Also on the property is the Southern Heritage Apple Orchard, established in 1997 and dedicated to preserving old apple varieties. More than 850 trees planted preserve 425 different southern apple varieties which were on the brink of extinction. Two trees are planted for each variety, one a free-standing semi-dwarf tree up to 12 feet tall and the other is a dwarf tree. The dwarf trees are about six feet and are on a supporting wire system called “espalier.”

    The Horne Creek Historical Farm is a “Don’t Miss” in my opinion! We saw it in the drizzle and light rain and had the special benefit of having Historic Site Manager Lisa Turney as the tour guide. I missed it on the day about two years ago when I explored Pilot Mountain because the farm is closed, just like most NC Historic Sites, on Sunday and Monday. The biggest day of the year at Horne Creek is set for October 17^th with the 33^rd Annual Cornshucking Frolic event.

    The land around the farm is protected by the state park acreage, so modern development cannot encroach on it. The farm is less than seven miles from U.S. 52 and nearby towns of Pilot Mountain and King are within 25 miles of the farm. Just over 70 minutes’ drive from Salisbury, combine the farm and the state park for a spectacular and low-cost day of fun!

Gotta’ Run: Horne Creek Living Historical Farm Site

By David Freeze

A Visit to Reed Gold Mine

   In 1799, 12- year-old Conrad Reed found a 17-pound gold nugget in Little Meadow Creek on his family’s farm. Nobody knew what it was, and it remained a door stop for three years in the house of his father, John Reed. This was the first documented gold discovery in the United States. Once identified, the family sold the gold nugget for $3,50, about the same as a laborer would earn in a month on their farm. Valued at $3,500, John Reed realized his mistake and went looking for more.

     North Carolina led the nation in gold production as the fever spread to many neighboring counties and then other southern states. During peak years, gold mining was second only to farming for income in North Carolina.

     My granddaughter and I visited another North Carolina Historic Site at today’s Reed Gold Mine off Highway 200 near Midland on Friday, July 17^th. The day was hot, but I knew that we would likely tour the mine and be well underground where temperatures would be more comfortable. The visitor center is free with numerous exhibits concerning mining techniques and the history of mining in general.

   We first tried our hand at gold panning. Children under eight can’t have their own pan for some reason, but Booper and I agreed to share the $5 pan about half filled with dirt. I am a frequent viewer of Gold Rush on Discovery where the mine owners occasionally do their own panning when in hopes of finding profitable ground. Booper took over the pan mostly and did a good job of shaking it, dumping out water and getting more, as she tried to shake the heavier gold to the bottom of the pan. We threw rocks bigger than a thumbnail back into the sluice and gradually got the pan down to the small rocks and sand. None of ours were gold, which we were assured can easily be seen in the pans when successful.

    Next came a look around the gift shop and we took time to watch a nine-minute orientation film. Then we were off to the mine tour itself. In the mid-90s and very humid on the trail, the tour leader led about 25 people to the site where Conrad Reed’s gold nugget was found. Just a small and unimposing quiet creek, still I heard one man say, “Can we go over and pan in the creek?” He was told, “No, not today!”

    We walked past some old mining equipment and stopped just before the mine entrance for some instructions which included the need to stay together and to keep an eye out for bats. The mine itself was designated a NC Historic Site in 1977. As we entered the mine, almost immediately the air temperature dropped to 60-65 degrees, a level of coolness that was at first uncomfortable but quickly became very present.

   Immediately, we saw a bat and the kids in the group were amazed as it wiggled while hanging above us in a mine shaft. The old shafts here were short and often not flat. We saw the openings braced with wood and heard how mining went on almost every day in these shafts from the 1830s. Miners were free to keep their gold once they paid Reed a royalty on what was found. The guide speculated that probably as much gold was stolen as was reported to the Reed family. We also learned that we were only about 50 feet underground and mine shafts occasionally hit tree roots.

    Placer mining, the method of extracting gold from the loose sediments of creek or stream beds, was successful at Reed Gold Mine, but the underground shaft mining never proved profitable long term. Miners underground followed quartz veins and tried to extract gold from those veins.

    The largest nugget ever found at Reed Gold Mine was 28 pounds and caused controversy. All the miners working together usually shared profits equally, but in this case, one of the regular miners was sick and sent his son to fill in. With the exceptional payout of this large nugget, a lawsuit developed over whether the young boy should share equally with the experienced miners. The lawsuit took years until the boy’s family eventually did share in the proceeds.

    In 1966, Reed Gold Mine was also designated a National Historic Landmark. There are several walking trails around the property, which now includes 70 acres. The Reed family sold the mine to the Kelly family in the early 1900’s, but mining eventually played out and the site was closed. In 1971, the Kelly family sold the rest of the 760 acres but donated 70 to the historic Reed Gold Mine project.

    More NC Historic Sites are ahead. Upcoming races and our fall beginning runners class have current information available at www.salisburyrowanrunners.org And who knows, there might just be a bike ride ahead too!

Gotta’ Run: A visit to Reed Gold Mine

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!