David Freeze

By David Freeze

Testosterone and Doing the Double

   As most men age, their testosterone levels go down. Some of the effects of low testosterone include the expected decreased libido, increased abdominal fat, weight gain, weakened bone density, reduced muscle mass, less strength and lower energy levels. Women require testosterone too and can experience the very same symptoms.

    Testosterone levels are checked with a simple blood test, but it must be done twice, two weeks apart. Testosterone is a buzzword heard on the Frank Thomas and Doug Flutie and other health commercials asking men to buy their product endlessly. It may be just me, but they make their products sound like they have testosterone in it and anyone who uses the product will be instantly healed, wiping out all the issues listed in my first paragraph. They offer the first bottle of pills for free if you sign up to get another bottle each month endlessly.

    The truth is that testosterone is only available legally by prescription. There are some side effects that need to be considered before starting the regimen. Talk with your doctor or primary health care provider to see if it works for you.

    Many people with low testosterone decide to try to raise their level naturally, which is the same thing that Thomas and Flutie are pushing but they don’t say it that way. There are many factors when trying to take the natural route, including diet and lifestyle changes that include common and not so commonly known methods.

     Regular exercise and good sleep are two key factors. Weight-lifting for large muscle groups releases testosterone, and so does high intensity interval training that includes running, Yet too much endurance training for marathons can actually lower testosterone.

     Getting adequate sleep is important. We know that when men are sleep-deprived, this can make a big difference in their testosterone production. We particularly see problems in people who have shift work, where they work at night and their circadian rhythm gets all flipped around. Typically, testosterone peaks at about 4:00 a.m. along with cortisol. So that’s all tied to your body’s rhythms. And the amount of testosterone you have varies minute-to-minute and hour-to-hour. And day to day, thus the reason for the two-week follow-up on testing.

     Nutritional sources that help testosterone production are fatty fish for vitamin D, shellfish for zinc, and dark leafy greens for magnesium. Supplements work here too. Whole eggs and natural raw honey, dark chocolate also make the list. Prioritizing whole, unprocessed foods is an important way to help with production also.

    Fenugreek seed extracts have been highlighted in research reviews for their potential to significantly increase testosterone levels over several weeks of supplementation. Also important is to avoid highly processed foods and those high in refined sugars and some breads. Fenugreek is an active ingredient in products purchased to help increase testosterone production.

    I find this all fascinating and am currently using a GNC product called ‘N Test 600’    and modifying my diet to support the effort. For more information, ask your medical professional for advice if you are experiencing any of the symptoms and remember that a simple blood test is available.

     “Doing the Double” used to be a fad with dedicated runners, and some still look to challenge themselves by running two races on the same day. A morning/late afternoon or evening combination is optimal. One chance for the double exists in Rowan County annually, and it all happens next weekend on Saturday, October 17^th.

       First up is the Race to the River 5K in Spencer at 9am. The course is rolling for a mile, then a fast 2.1 mile downhill to the Yadkin River. The Town of Spencer hosts the race, and the fun run and awards will take place near the stage beside the town offices.

      The second race, the Rotary Fall Crawl, is set for a 4:30pm fun run and 5pm 5K at the Landis Ridge Business Park on Old Beatty Ford Road. There will be no traffic issues in the park. Awards will be presented inside the park, and the fun run will happen near the 5K finish line.

    Look for more information on both of these races and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Best days are here!

      What do I mean about the best days? I love the late September and October days when the temperature is down and so is the humidity. Winds aren’t significant on most days. And the days are long enough to get things done, but even better the moon hangs around a little longer and all the pieces fit for good runs.

     Our current beginning runners class is about halfway through, and I always say the fall class has it best for all the above reasons and we still don’t have many rainouts. There are two seasons for new runners, one is the spring when people think of how they want to look on the beach. And the fall is when they have had the summer and are tired of hot and humid and looking for something lasting. Maybe even on through the winter.

     So if you have noticed the great weather and want to get started, here are a few simple pointers. You want to be consistent with commitment, but you likely will do better with about four days a week to start. Pick the best time of the day for your runs and hang a calendar on the wall with blocks for writing each day. If you run, write it down, a sort of journaling. It’s real if you write it down.

     By the start of the second week, go see Ralph Baker Shoes and get fitted for the right pair for you. My best shoe is likely not your best shoe and the right pair will boost your running efforts. You may not recognize a bad choice of shoes on the first day, but it won’t take long. Good shoes make good runners!

    Start with a half mile, then a mile later that week, then 2 by the end of the second week. Run at a pace where you can talk. Most folks who are trying running for the first time will run too fast and they end up saying they hate running. What they hate is running too fast and the feeling of constantly being out of breath.

     Keep making those notes on the calendar that include your distance, your time and your pace. Make note of anything unusual, even including an unusual moon or owls hooting and the day you felt really good.

     By the third week, pay attention to an improvement in your mood, or the fact that your belt is a little looser, and your breathing isn’t as challenged when going upstairs. Your sleep is likely better too and you’re probably more confident, ready to take on the day.

     By the fourth week, you’ve started to notice your running form and decided it looks pretty good. It might be time for some new running gear. Water tastes better and better and food choices are healthier. The fifth week, you decide to check out the upcoming 5K’s. Maybe not yet ready to run one, but still interested, nevertheless. And during the sixth week, you see two runners talking and join them.

     Keep the calendar going and add another day of running or consider any form of cross-training. You’re a runner now, and it feels pretty darn good! Keep it up and my bet is you’ll be happy you did.

      Nxt week’s race is the Back Creek Presbyterian Church Harvest Run 5K and Fun Run. This is one of the prettiest local runs through the beautiful countryside. The race is well-managed, and all centered at the historic church. The Knox Brown Circle raises proceeds that support Life Choices Rowan, Rowan Helping Ministries, as well as Christmas support for local families, a children’s ministry and continuing women’s Christian education.

     Start time for the 5K is 9am and the fun run will follow for kids 9 and under. The Back Creek Mexico Missions team will have a free pancake breakfast for all runners following the race and extra plates are for sale to spectators.

     Look for this and a full slate of upcoming races at www.salisburyrowanrunners.org

By David Freeze

China Grove runner has bright future!

   James Anderson got into running around 2019 when he saw banners for a 5K race in Kannapolis. He signed up for it and has loved chasing new running goals ever since. Anderson said, “Later, going into my freshman year of high school, my buddy Clinton invited me to run on the cross-country team, which ended up being an awesome experience! Running is special to me because of the journey it takes you on. Every run is different and comes with its own challenges. You never really know what you’re going to face whenever you head out for a run, and that’s part of what makes it so rewarding.”

    All runners have special memories. Anderson recounted those at the top of his list, “Some of my favorite running memories are the friendships I have made through the sport. Racing with my friends from Carson High School at the state championship, where we placed third, is one memory that stands out in particular. And for the past few years, my family has gone down to Ocean Isle Beach on the weekend of the Ocean Isle Half Marathon. It has been really fun getting to race at the beach, and recently, the half marathon has become my favorite distance to race. My biggest goal is to qualify for and run the Boston Marathon. There is still a lot of work to do before I get there, but it is the dream.”

    Anderson’s parents are Kevin and Melanie Anderson, and both are very involved at their church, First Reformed in Landis, and are a huge encouragement to James in both his running and his faith. He also has a sister, Kathie, and her husband, Landon. They are huge pickleball players and are the main reason James got into his new hobby.

    Always busy, Anderson works at the South Rowan YMCA, where he cuts grass, runs a weed-eater, and helps with whatever else needs doing in maintenance. He is also currently a junior at UNCG, where he is majoring in sports management.

    Hobbies include watching Seahawks football as a lifelong fan, not just a bandwagon add-on. Anderson also enjoys playing pickleball and beach volleyball. He said, “Recently, I have been wanting to get into hiking more after taking a trip to the mountains with some friends over the summer. I also really enjoy listening to faith-based podcasts.”

    He continued, “I am the youth ministry intern at FRC, where I work alongside Shane Roberts to encourage and support the youth at the church. It has been such a privilege to work with Shane, and he has taught me so much about youth ministry. I am also on the production team, where I run the sound system for Sunday services. I also play guitar and sings with the worship band on Sundays and for our Students United Nights with James Clifford.”

    Anderson was originally planning on doing something in the sports management world, but being involved at First Reformed and working in youth ministry has led him down a different path than originally planned. He said, “I am now planning on becoming a youth pastor. I have  enjoyed working with students and serving at First Reformed, and I believe God has been using those experiences to show me that youth ministry is where I want to serve in the future.”

Colossians 3:23: Whatever you do, work at it with all your heart, as working for the Lord,

      Running and racing locally goes into high gear next week with the first of six October races. On Saturday, October 3^rd, the Faith in Motion Liberty 5K and Fun Run will be headquartered at the church’s ballfield. All proceeds will benefit the Liberty Community Church Youth Fund. The church is located at 3940 Liberty Road, Gold Hill. For more information, call Teresa Shaw at 980-305-3108.

     Look for this and a full slate of upcoming events at www/salisburyrowanrunners.org

By David Freeze

Catching up and details for a busy fall!

   I recounted all the duties of a good race director last week, and there are many. What I failed to mention is another list of things that must get done following the actual race. Here are most of those things but probably not all.

    Final payments from sponsors must be collected, and bills for shirts, awards, any food bought for refreshments and additional things like the sound system, photographer and porta johns must be paid. All the volunteers, including fire and police, will get shirts as do most of the sponsors. Results and photos have to be posted, and sometimes a finish line video. Lots of thank you notes must be written.

    And as soon as all of that is done, initial thoughts of date, location and race headquarters need to be arranged and booked for next year. What worked and what didn’t will make for immediate discussion.

    Notable last week was the Run for the Word 5K and Fun Run in Landis. 20-year-old James Anderson from Landis won the 5K race in 17:56. Anderson is the regular winner of this race, but most notable was the effort of Grace McDaniel who ran 20:25 and topped the women. Her time is fantastic but is especially notable since she is an 8^th grader at China Grove Middle. Grace is 13, making her one of the youngest females to ever run this fast on an accurately measured course in Rowan County.  The race itself drew over 200 participants for the first time in an effort to fund Bible teachers for South Rowan area schools. Donations can still be made by calling race director Lynn Furr at 704-724-2819.

   This month’s racing will be completed with the Sisters in the Fight 5K at Overton Elementary School on September 26^th. The course uses a portion of Salisbury Greenway and is open to all ages and abilities. The mission of Sisters in the Fight is to support women by educating them on early detection and offering essential resources for those diagnosed with breast cancer, heart disease, and who are facing domestic violence. We offer help with transportation, household tasks, meals, childcare, and medical costs, support groups for women and children affected by trauma, financial aid for children experiencing trauma, life coaching for overall well-being and social groups for healing and support. All proceeds from the race will help us expand our services and support that impact the lives of women, children, and families in need, as well as help promote community awareness.

      On October 3^rd, we have the new Faith in Motion Liberty 5K and Fun Run near Morgan School. The next weekend, we cross the county to go west to Back Creek Presbyterian Church for the Harvest Run 5K and Fun Run, with pancakes afterwards. Then. October 17^th is the only “Do the Double” day of the year with two races, one in the morning and another in the afternoon. The Run to the River 5K and Fun starts the day in Spencer and Fall Crawl 5K and Fun Run is that afternoon near Landis.

       Next up is the Saturday/Sunday race duo that have been with us a long time. First on Saturday is the St. Matthews 5K and Fun Run at St. Matthews Church, then the scene shifts to Catawba College for the oldest of any of these races, the Spooky Sprint 5K and Fun Run.

     Some of the best energy and pure racing happens at the local middle school cross country meets. Just ahead are several meets for Erwin Middle School at the East Rowan YMCA on September 24^th, October 1^st and October 6^th. Salisbury Academy has their home meet, a big one, on Tuesday, September 22nd       China Grove Middle School has one more meet remaining on October 1^st. All of these meets welcome spectators and the coming cool weather with less humidity will enhance performances.

      Look for more details on all of these races and the results at www.salisburyrowanrunners.org

By David Freeze

What does a race director do and how to be a good one?

  In Rowan County, we have 32 races scheduled for this year and add to that a bunch of middle school and high school cross country races too. All of these must have someone who organizes them and is the final decision maker. I spent the late morning on Wednesday measuring and marking the 5K course for Saturday’s Run for the Word 5K and Fun Run, all held to help fund the South Rowan area Bible teachers. Lynn Furr is one of those good race directors, and she went along to make sure the course was right.

    Race directors have a long list of things to do, in fact SRR shares a couple lists of to- do guidelines. Race planning usually starts 4-5 months ahead of the event. The first things done are to name the race, set a date, secure a course and start finding major sponsors. Hopefully the aspiring race director has plenty of help in the first year, especially when all of these things are new. If the race has been held before, most of these major tasks are ready to go, especially if the race met participant and proceed expectations during the previous year.

     Then comes the second round of tasks which include getting the basic race information out by posting to runsignup.com, the major race registration vehicle currently available. As the second tier of sponsors are secured, they are added on all registration websites and social media. At this point, social media becomes a big place to share what is unique about the event. Shirt colors are chosen, and shirt size amounts are ordered. Awards are ordered and made. A printer for the shirts is secured and will wait for artwork and graphics which are also underway at this time. Race logo and date go on the front, and sponsors on the back, but the shirt is not printed usually until about a week before the race date.

    Then it is time to start on the third tier of to-do’s. Tentative plans then become real with police and fire departments and a slew of volunteers who work the course on race day. At that point, volunteers to work registration, finish line, pick up refreshments and other day of event duties are secured and assigned. Porta johns arrive. Race bibs are prepared the night before, shirts are divided by size and last-minute contacts with police or fire take place, and race day is ready to go.

    On race day, registration starts things rolling early while the course is set up. Participants and volunteers arrive and action ramps up. Good race directors either manage or delegate pre-race activities like the National Anthem and prayer. The race absolutely must start on time after participant instructions. When it does, the scene shifts to the finish line. Runners and then the walkers finish, awards and door prizes are given way. Then breaking down and packing up completes the event.

     A good race director doesn’t do all these things, but he or she makes sure they get done. It is truly a load of work that for most races lasts about four months, building in intensity to race day. In fact, most good race directors celebrate with a good afternoon nap.

     A successful race director is personable and people like working for and with them. This person can handle multiple talks and incoming details that make each day faster until race day is done. They manage time well too and prioritize with the best. And finally, they take the time to improve their practices, often by learning from other races and experienced race directors,

     Speaking of race directors, Tab McAllister manages the Sisters in the Fight 5K and Fun Run, set for 8:45am at Overton Elementary School on September 26^th. McAllister says, “All 5K proceeds will directly impact local families in crisis.  Every step you take, and every dollar raised will help us provide food, clothing, household essentials, emergency support, and help supplement the cost of medication for those battling cancer and heart disease. Together, we can ensure that no woman or child faces their vulnerable moments alone.  Every step makes a difference!”

     SRR’s Beginning Runners Class is off to a great start, and participants can still join on Tuesday. Look for these and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Watches for Cross Country Runners and More!

   The Salisbury Rowan Runners have been timing middle school meets in Rowan County for quite a while. And I have been around cross country meets for most of my adult life. Long called the purest of American sports, cross country draws kids who are competitive, willing to physically hurt in their training and often are still searching for their niche in sports. And they are usually good students. Some are already runners, but most are new to it as they begin running in middle school. And best-case scenario, they will remain runners for life.

    This year more than I ever remember, there has been talk about letting kids wear watches while they race. What is the benefit and why does it matter? Sports watches have progressed to the point where the best can do many things, but the most important of these things should be to tabulate the elapsed time, distance and pace. In its most basic form, runners don’t need watches to run and do their best, they just put the pedal down and go as hard as they can for the distance of the race. Watches can enhance that by showing the exact pace, how far you’ve been, which lets the runner also know how much farther he/she has to race. I suspect that most young runners these days get exposed to these time, distance and pace smart watches. They are addicting because of the available data including heart rate and much more.

     Erwin and China Grove Middle Schools have good teams and compete with several Davie and Iredell County schools. First meets have been completed with some of the kids wearing time, pace and distance smart watches. Coaches and athletic directors sought a ruling, watches or not?

    That ruling came by way of the president of the Tri-County Conference through National Federation of State High School Associations Track and Field/Cross Country Rules. It is specific and says that yes, a runner can wear a watch but using it for certain things is prohibited. Here is the ruling statement.

    .  The issue is with SMART Watches.  The NFHS restricts the use of electronic devices during competition under Rules 3-2-8a and 4-6-5d.  

• No Communication: An athlete cannot use a smartwatch to receive live text messages, calls, or electronic coaching notes during a race or trial. 
• No Unfair Assistance: A watch cannot be used to receive outside communication or data that gives the athlete an unfair competitive advantage or active pacing assistance from someone outside the race.
• Passive Data Collection: Most official interpretations allow smartwatches (like an Apple watch or Garmin) if they are used passively to collect post-race data (such as heart rate or split times). The runner must not actively use communication features or receive pacing instructions through it during the event.

   It would be very difficult for a meet official to check every smartwatch screen to ensure GPS, pacing alerts, or cell data is turned off.  After consulting with the timing companies that are used in our conference, they have indicated that no runner may wear a Smart Watch while participating in a Tri-County Conference Cross Country race.  The meet director will check all runners at the start line to be sure this rule is followed.  This rule ensures that no individual has an unfair advantage.  Runners may wear a regular (old timey style) watch.

    With the ruling, we will check each runner at the start line and any runners wearing a smart watch will be disqualified. Those wearing an old-time watch or those with a stopwatch feature will be OK. I doubt that this ruling will be the end-all for questions, especially in an era of rocker-panel shoes that definitely provide an advantage to those runners able to afford them. In my opinion, that is a far bigger advantage than using a smart watch in a race. Cross country is still a wonderful sport, but technology will keep trying to overcome the purity of basic running.

     Our Beginning Running Class starts Tuesday, September 8.

    The Run for the Word 5K and Fun Run is just ahead on September 12^th in Landis. The course is fast and this race helps provide funding for Bible teachers in the South Rowan area schools. Walkers are welcome!

    Look for more on the two events and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Fall Beginning Runners Class, Some Humor and Reflection

  Summer has nearly flown by again, faster and faster as I get older. We had another wonderful dragonboat competition last week and our August Prediction Run is this Saturday morning, and then we are looking at September. With September comes our 21^st Annual Fall Beginning Runners Class, this year starting on September 8^th at the Salisbury Police Department, continuing our long-term relationship with the PD as they continue to host these classes.

     Fall is the best time to take these classes because the training schedule will work its way through longer runs as the weather cools and humidity improves.  Fall classes are usually smaller in number of participants, but that means more individual coaching time and typically a higher finisher percentage. Please think about joining us if you have wanted to be a runner and haven’t yet been able to make it happen. Or maybe you left running behind years ago and want to find it again.

     Each Tuesday night, we will have a classroom topic that will include a class overview, shoes and equipment, stretching and strengthening, running form, injury prevention, nutrition and safety. Then we go out to run, and the first class will run/walk a half mile. Over the first seven weeks, we will gradually increase to running 2.5 miles. Then comes graduation night with the class completing one of our local 5K courses, followed by a graduation celebration complete with quality diplomas, a band and healthy refreshments.

    With the class, each participant becomes a member of Salisbury Rowan Runners for a year, gets a training shirt and free entry into our Santa Run 5K in December. Participants also get a training schedule and coaching during and after the class. Cost of the class remains at $65, payable on runsignup.com or at the first class.

    Many of our spring class are still running together and have several out-of-town race weekends planned. Taking the class is a great way to challenge yourself, meet others with similar interests and become active in a running club with many ongoing activities, both with running and otherwise.

    My bike ride on the Katy Trail in Missouri was wonderful and just what I needed to challenge myself. With the hot weather and humidity of that week, I became focused on staying hydrated quickly. Everything seemed a little easier and more tame than my usual bicycle journeys, just as a friend pointed out last week. Some of those have lasted much longer and one topped out at 54 days. Long days on the road always had lots of humor. So did the ride on the Katy Trail. Here is the best humorous memory of that ride for me.

     Many of the small Missouri towns had few stores and most were not open on Sundays and Mondays. According to my trail information, one town had a small hostile and several stores, plus a visitor center. The temperature was hot and at first look, none of the stores were open and no one was moving. I heard some talking and maybe a little music coming from a shaded spot on a hillside. I was nearly out of water and decided to take a chance.

    I walked up a long series of stairs and found an open bar at the top. Inside, I found two operators and a group of three eating lunch with their bike helmets on. I thought that was odd, but some alcohol was involved with lots of laughing and giggling. I asked for bottled water and found it for $2.50 a bottle. I paid and began to leave when the one man in the group of eaters said, “What is that on your hip?” I said, “It’s a radio, AM-FM.” The man said, “Wow, I didn’t think they still existed, how old is it?” I said, “I bought it a couple nights ago on Amazon to listen to while riding.” A 20’s woman, also with him, said, “I can’t remember when I have seen one.” They all giggled, I grabbed my bottles and headed for my bike, never seeing them again which suited me.

    Look for the Run for the Word 5K and Fun Run in Landis on September 12. Support the Bible teachers in our local schools. More information is at www.salisburyrowanrunners.org

    And finally, I will miss Dolly Parton. She never passed up a chance to make the world better. Good for us all to do!

By David Freeze

Historic Stagville

   Booper and I headed north from Salisbury on August 6^th in hopes of visiting NC Historic Sites at Stagville and Bennet Place. Both are in the Durham area. I read about Stagville and couldn’t wait to hear the story.

     From 1776 to 1865, the Bennehan and Cameron plantations spread across 30,000 acres of land. They had jointly invested in slavery at Stagville. The Camerons inherited complete control in 1847. Hundreds of enslaved people were the backbone of the complex of farms, workshops, mansions and mills. Those enslaved families suffered separation, violence, hard labor and disease. They resisted with varying levels of sabotage, direct action, cultural traditions and freedom seeking. In 1865, 900 people were enslaved on the plantation.

    What we found is the 165 acres that make up the Stagville State Historic Site that is one of the few plantation sites that remain in the nation that focuses on the lives, culture and labors of enslaved African Americans. We made it just in time to take the walking tour with Assistant Site Manager Adarra Blount      

    Dominating the visitor center portion of the tour was the Bennehan House, built between 1787 and 1799. It was a busy house as the center of the plantation complex. We were not able to tour the inside of the home, but heard how the enslaved people, especially those that worked inside, thought the luxury of the house was built on violence, forced labor and the sale of human beings. The house remained as the plantation centerpiece until a much grander mansion was built by the Camerons in 1847.

    A kitchen foundation remains and is located nearby because many of the period homes kept the kitchen in a separate building safely away from the main structure. Nearby too was the foundation of the domestic slave quarters for the Bennehan House. Servants and cooks used their skills to survive, memorizing the etiquette, expectations and personalities of the Bennehan and Cameron families. The cabin was probably a small sanctuary for them away from the trials of serving the owner families. The Camerons referred to enslaved people as family but demanded a spirit of subordination.

    We also visited the Great Barn, built in 1860. A three-story structure, it has withstood the weather since then with only minor damage. Horses and mules were housed here as well as their feed and hay. The barn was bult with pegs, not nails, and is located in the section of the historic site called Horton Grove.

     Also in Horton Grove, in my opinion, is the real centerpiece of today’s historic site and the wonderful tour. A row of slave dwellings from the plantation are well preserved and we toured inside the bottom floor of one of them. Each building housed four families, one to each room. Whether the family had  three or 11 members, they still had only one room. Though the room was large, each room was heated and cooking was done from a fireplace. One of the rooms we saw was furnished, the bare basics of the place for family time after work rest and comfort area. Most notably in the chimney of the first slave quarters building were fingerprints in the bricks, originally molded from local clay. Enslaved residents of this area were field workers. One notable statement concerned the birth of a new family member who immediately became property and were subject anytime to be sent away to other holdings of the Cameron family or even sold eventually.

     The largest of the enslaved quarters is the Hart House. The Harts were a formerly enslaved family that remained on the plantation at the end of the Civil War. In April 1865, when the residents were freed, many stayed and many left. The freed people advocated for land ownership. Through overseers, discriminatory laws and Federal Troops, the Camerons were able to regain control of their land. Many people that stayed, like the Harts, lived through long decades of sharecropping and Jim Crow discrimination. They struggled for civil rights, fair work, equality and land.

    We heard harsh stories of violence and mistreatment, and several intense ones of how specific individuals fought back and occasionally won their freedom. Stagville descendants are organized and now reside around the world. Their story is often heartbreaking and incredibly powerful! This was another wonderful NC Historic Site and well worth your visit. The report on Bennett Place Historic Site will come soon.

     Remember SRR’s Prediction Run on August 29^th at City Park, beginning at 8am. And another of our beginning runners classes is just ahead and set to begin on September 8^th at the Salisbury PD. It is eight weeks of increased running distance and pertinent classes each Tuesday evening that includes subjects like shoes and equipment, stretching and strengthening, running form, nutrition, safety and injury prevention. The rate for the class, a training shirt, membership is SRR and one free race entry remains at $65. You can register at runsignup or at the first class, all of which begin at 6pm.

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

By David Freeze

Bennett Place Historic Site

   James Bennett had purchased 200 acres of land along Old Hillsborough Road near Durham Station in 1846. The road connected Raleigh, the state capital, to Hillsborough and more. The Bennetts farmed and sold goods to make ends meet, including benefitting from renting enslaved labor to complete skilled jobs. Very popular was enslaved shoemaker Jacob Boreland.  They liked the land along the roadway because of easier sales to passers-by, including travelers.

    James and Nancy Bennett had lost two sons and a son-in-law during the Civil War, two of which died while in the Confederate Army. Life was hard during the war and the family faced economic uncertainty.

     After General Lee’s surrender at Appomattox, many considered the war over, but large Confederate armies still existed. The largest of these armies at the time was led by General Joseph Johnston and was centered around Durham and Raleigh. Many of Lee’s soldiers did not accept the surrender and traveled to North Carolina to join with Johnston. His army had swelled to 90,000 soldiers at the time, yet Johnston believed the cause was lost. Food, clothing and ammunition were all in short supply.

     Union Major General William T. Sherman’s army had continued its path of destruction through the deep south. Johnston hoped to negotiate favorable surrender terms for his remaining soldiers. Sherman and Johnston agreed to meet along Hillsborough Road and the Bennetts were the first homeowners to let the officers and their staffs meet on their property.

       The discussions for surrender were not simple, and the first draft was not accepted by Washington government officials. After the third meeting, all held in the parlor room of the Bennett house, an agreement was reached. Most of the same terms agreed to at Appomattox were finalized. During this time, the Bennett family remained in the kitchen, a separate building as was often the custom during this time period.

      The original chimney still stands but the house was reconstructed, as was the kitchen and smoke house. Benefits of having a separate kitchen also included limiting pests, noise and intense heat from cooking. The smoke house was used to cure and store meat, with about 150 pounds of ham on hand during the negotiations. A small dairy house is also on the property, used for storing butter and milk, as well as other kitchen foods.

    There is also a reconstructed bandstand on the property, simply because it was moved here in the 1920’s to avoid demolition. A Unity Monument was erected in 1923 to represent national healing after the Civil War.

          There is a wonderful yet small museum on site and a short documentary movie that adds more information on the surrender. There is a nice picnic site, and cars have easy access back to I-85.

    The final surrender was signed on April 26, 1865, and about 90,000 southern soldiers laid down their arms. This historic site is well worth visiting and is not far from Stagville, one of my favorites. The Duke Homestead is also nearby, but I have not visited it yet.

     Running and racing are just around the corner, after the late summer break. Next Saturday, on August 29^th, we have the SRR Prediction Run 5K. 8am at the City Park shelter on Lake Drive in Salisbury. No watches, no phones, no timing devices can be worn or carried, and you’ll have to predict your time. The closest to their guess gets a new pair of running shoes from Ralph Baker Shoes and another pair of shoes and other door prizes will also be given. Breakfast will be served too.

    Then on September 12, it is the Run for the Word 5K and Fun Run in Landis. This race funds the Bible teachers in the South Rowan area schools and is known for its fast course. It is a fantastic event for walkers and virtual runners too, those who want to support the race but can’t do the distance on race day.

      And just ahead also is the fall Beginning Runners Class, starting September 8^th at 6pm at the Salisbury PD. The class lasts for eight weeks.

    Look for all these events and more at www.salisburyrowanrunners.org

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