David Freeze

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

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

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

By David Freeze

Adalie Harrison Nails Her First Marathon!

    Originally signed by Lenoir Rhyne University for basketball, Adalie Harrison didn’t waste much time before she moved on to running track and cross country. Then she transferred to USC Upstate, where she continued running while working toward her nursing degree. Now employed as an OR nurse for Atrium Health, Harrison has continued running. She took a big step forward with her running last Saturday, April 25^th, by completing her first marathon (26.2 miles) in Nashville, Tennessee.

    Harrison said, “I decided to do the Rock and Roll Marathon just to say I have done one in my life. I have a lot of things I want to do, and the list seems to get bigger and longer every time I look at it. But that is okay because we only get one life and have to make the best of it! I picked Nashville because I love to travel and have never been there. It was a perfect fit, not too far from home and easy to make the experience a weekend trip.”

    I asked Adalie to list her favorite running memories. She said, “Well, there are a lot of those- having the school record at Erwin for the mile, winning first place in the county/conference in high school, qualifying for regional and state meets, meeting some of my best friends in college through running and breaking 20 minutes in the 5K, both in cross country and track.

    Adalie started running in 6th grade with Girls on the Run at Erwin Middle School, wanting something to do with the school. Back then, 6th graders could not play sports, so seeing GOTR as her only opportunity, she took it.

    Addressing immediate running plans after the marathon, Adalie said, “As of right now, I don’t have any major plans, I was looking into training for a Hyrox competition next but two little birdies have told me I should find a fast marathon to run. I can try to qualify for Boston as I am only 10 mins off after my first ever marathon on a hilly course.” 

   I asked Adalie to describe her marathon. She said, “I know I was putting in a hard effort, but did not feel like it until mile 18, I felt great the whole way, especially the first 15 miles. I was actually told to slow down but I didn’t since I felt so good. I was about 7:45-50 pace through the first 15 then started to hit low 8s followed by some low 9s, then got back into the 7:50s the last 2 miles to the finish. The best memory without a doubt is the amount of people cheering me on even though they have no idea who I am. (Adalie’s first name was on her bib) I loved all the funny signs people made saying some of the most random things and got lost in reading all of them. The worst point was realizing at mile 16.5 that the course got changed and from mile 17-23 were all big hills, Originally the course was supposed to flatten out after mile 18. The unexplained course change netted 26.65 miles, more than the regulation 26.2 miles.”

   “I slowed down a lot on the back end on the hills because they were so awful, people were falling out left and right. I have never seen so many people walking in a race. My slowest miles were 22 (9:26) and 24 (9:22), both of which had the biggest and longest hills to climb, On mile 22, I was rethinking this whole marathon thing.” 

     Always cool, Adalie sweats little on even the hottest days. She said, “A couple standing near my mom at the finish thought I didn’t even look tired or as if I had been sweating. My coworkers saw the pictures and accused me of freshening up before the photos.” She never got sore afterwards, suggesting there is more in the tank.

    Adalie’s hobbies and other interests include anything exercise: running, lifting, hiking, photography, being outside and traveling. She said, “I’ve been to a lot of places. Also, I have gotten into reading since being out of school and not studying, but you know that will change soon! I will be off to nurse practitioner school this fall. Otherwise, anything that gets the heart rate up. I have been skydiving, cliff jumping into the ocean, swimming with sharks, and rode along for stunts in an aerobatic high-performance airplane. Call me an adrenaline junkie!” 

    Our next local run is the Girls on the Run 5K Celebration at Salisbury Community Park on Saturday, May 2^nd.  And the Special Olympics Torch Run is set for Thursday, May 7^th. Look for more information on both at www.salisuryrowanrunners.org

By David Freeze

Bible Teachers 5K Is a Big Success!

      The WRBTA 5K and Fun Run on April 18^th in Cleveland was even better than expected! Race director Deb Gusler said, “Planning and preparations for this year’s race began shortly after last year’s event. We created a 5K board this year which made the planning process more organized and efficient. Each year, we take time to evaluate what worked well and explore new ways to enhance the overall race experience.”

     More than 560 runners registered for the races and 466 finished. Overall winner was Cody McNeely with a time of 20 minutes and one second. He was followed by Isaac McLauglin in 20:12 and David Shields with 21:30. Top female was Colette Conway with a time of 23:18. Second was Jessica King in 23:30 and third went to Dilsa Calderon in 24:40. Tops in the fun run was Rames Morris. By my memory, this is the largest Rowan County race in the last decade.

       Gusler continued, “Some of the biggest highlights of preparing for the race are reaching out to sponsors and sharing the impact that WRBTA has for our public school Bible classes. It’s always encouraging to see how willing our community is to support what we’re doing. Another highlight is the excitement in our schools. Activities like our 5K pep rally help students understand what the race is all about, and seeing their energy and enthusiasm makes all the hard work leading up to trace day even more meaningful.”

      There are so many people who deserve credit that Gusler didn’t want to name them for fear of leaving someone out. She said, “This event is truly a community effort. From our generous sponsors to the participants, volunteers, and the support of our local fire and police departments, every single person plays an important role. It’s the coming together of all these groups that makes the WRBTA 5K such a successful event each year. I am happy to share that the race raised $52,000.”

       One of the biggest highlights of race day was the spectacular fun run. With 60 entries and most of them kids, the finish was hectic and simply added to the feeling of positive energy all around. Gusler closed by saying, “There was excitement everywhere! From seeing the kids eager to participate in the fun run to celebrating runners as they finished and received their medals. It was a great day! We heard first-time participants say they were already excited to come back next year. The planning process has begun. I’ve taken notes and feedback from volunteers and participants and am thinking through ideas for next year’s race. It’s really something that stays on my mind year-round, because we’re always looking for ways to make our race better!”

      May has four SRR events and races and all are interesting! First up is the Girls on the Run 5K on May 2^nd. This isn’t in fact a race at all for most participants, but a celebration of the end of the GOTR spring session.

      Next up is the China Grove Challenge on May 8^th, a special Friday evening on Main Street for runners, walkers and residents. There is a Tot Trot run for small kids, a half-mile fun run for older kids and the big event, a 5K dash out and back on Main Street.

      On May 16^th, the Ed Dupree 5K takes place at East Rowan High School. Dupree was a well-known runner, coach, sportswriter and a popular advocate of all things exercise. He inspired me to run across North Caroline during the winter of 2018. The race benefits Hospice and the Ed Dupree Scholarship program.

     And for the final race of a very busy month, May 23^rd is the Chillin’ to the Bare Bones 5K at Overton Elementary School. Proceeds go to Relay for Life.

     Still one more event in May is the Special Olympics Torch Run, this year on Friday May 7^th and open to any runner capable of 12-minute miles on a 5-mile course. This isn’t a race either, but a wonderful celebration that serves as a fundraiser for this program. Cost is $25. Contact Adam Bouk at abouk@salisburync.gov for entry.

    More information on all these events can be found at www.salisburyrowanrunners.org

By David Freeze

The real scoop on running and your knees!

   The old adage has been around for years! Here is one of the variations, “Running will ruin your knees!” Not so, according to the latest data available on running’s biggest myth. The medical and physical therapy folks see many more problems from knees that aren’t on a regular exercise program.

     Research consistently shows that running does not cause knee osteoarthritis and that runners are no more likely to develop knee or hip arthritis than non-runners. In fact, in some cases running seems to lower the arthritis development. Running stimulates fluid movement in the knee which helps nourish cartilage and maintains joint function. Harvard Health and the Cleveland Clinic concur on this.  

     In our beginning runners classes, we spend a classroom session on proper running form. Calling the body an engine, I tell the participants that we want to make it function in the smoothest and most efficient way possible. Proper mechanics include posture, arm swing and stride length. Also important is how the foot strikes the ground. For most distance runners, the best foot strike includes a light landing on the heel, then the biggest impact as the whole foot is on the ground. By doing this, the impact will be spread across the whole foot and not too hard on the heel or forefoot. Injuries, including the knee, occur when the foot strike isn’t correct. After the biggest impact comes across the whole foot, then the proper stride concludes with a light liftoff underneath the big toe. Never push your stride to be longer but do concentrate on quicker turnover or cadence if your goal is a faster speed.

      Good shoes are an important factor, and especially the right shoes for your own feet and the running goals you have. If your goal is distance running, don’t buy racing flats or shoes made for sprinters. Never buy cheap box store shoes. I had one pair in my life, and it was my first and last. The more you run, the better you will be able to tell when your shoes are ready to be replaced. One tipoff for me is that the outside of my knees start to ache late in a run. And finally, make sure the shoe fits.

     While running itself is generally safe, knee pain or injury can often result from increasing mileage too quickly. Make your increases less than 10% per week. My only major knee pain has come from increasing too fast and occasionally from running on uneven surfaces. Choose softer surfaces on occasion like trails, grass or cushioned treadmills if you feel knee twinges.

     For most people, running is safe for the knees and may even strengthen joint structures over time. Knee injuries are more often linked to overuse, poor technique or inadequate recovery rather than running itself. By following proper training practices and paying attention to form and footwear, runners can enjoy the cardiovascular and musculoskeletal benefits of running without increasing their chance for knee injury.

    My last tip has become more relevant to me and others who have lots of running miles. As we get older, spend less time sitting for long periods. Those well-used knees do get stiff much quicker as we age. Good luck for healthy knees and happy running!

    Speaking of those running miles, my broken back still seems like a recent thing to me. It happened on May 15, 2024. I saw Jessica Livengood this past Wednesday, she’s one of the angels who made the pieces fall into place for my recovery. Jessica, along with Registered Nurse Erica Martin and back specialist Dr. Eugene Eline, and a boatload of prayers got me back to running. I realized after seeing Jessica that I have 2,750 miles since returning to the roads. I can never say thank you enough to these people and for the many prayers.

    Remember that the burn ban is in place, critical because we are in severe drought here. Make sure it’s lifted before any burning.

    We’ll talk about some great May races next week and the results from the huge WRBTA 5K on Saturday, April 18!  Look for them and more events at www.salisburyrowanrunners.org

By David Freeze

West Rowan Bible Teachers Association 5K and Fun Run

     Just a week away is the hottest race going in Rowan County, the Fifth Annual WRBTA 5K and Fun Run at West Rowan Elementary School in Cleveland. The energy at this race is incredible and much of that pizzaz comes from Race Director Deb Gusler. Race day is April 18^th, with the 5K at 9am and the Fun Run at about 10:15am. The school serves as the start and finish for both races.

    The course is very fast and does not have a hill on it. The Cleveland Police and Fire Departments and other fire departments will provide a safe course for runners and walkers.

   Gusler has been the Administrative Assistant for 5½ years at West Rowan Elementary School since it opened. She said, “In this role, I support staff, students, and their families each day, and I truly love being part of the WRES family!”

   Running became a passion for Gusler later in life and she was out running when I contacted her about finalizing this article. Gusler said, “I started at age 39, and once I began, I never looked back. It has become a form of therapy for me.  In 2019, I completed my first half marathon, finishing first in my age group. That same year, I ran 1,080 miles!”

    Gusler has been a member of the WRBTA board for 16 years. The idea for the 5K came from a conversation with a friend about fundraising for the Bible program. When she presented the idea to the board, they fully supported it. That first year was a really tight schedule from the confirmation of the event to race day, just slightly over a month as I remember.

   Gusler said, “Our community’s passion for the WRBTA is truly amazing! This is a run/walk                   event that people of all ages can participate in. We promote it in fun and engaging ways from our 5K pep rally at school (where teachers wear inflatables and race around the gym) to social media, letters mailed to residents in Cleveland, and yard signs. Our teachers play a huge role in building excitement by encouraging students in their classrooms.

    WRBTA is very grateful to have three Bible teachers who serve the West Rowan community. Funds raised help pay those three teachers, including salary and benefits, since the state does not contribute to this program. The WRBTA is a 100% community funded nonprofit organization whose purpose is to raise funds to provide the support necessary for the Bible classes. Currently, the annual amount needed is $245,000.

    Faith Devenny, Sara Bailey Wooten and Brant Marlin are the Bible teachers. Devenny is at West Rowan and Mt. Ulla Elementaries, while Marlin is at West Rowan Middle School. Wooten is at West Rowan High School.

     Other fundraising events include the WRBTA Hanging Basket Sale on May 9^th at Salem Lutheran and The Arbor Church, the WRBTA Golf Tournament held at McCanless Golf Club in Salisbury on August 22^nd and the WRBTA Sweet Potato Sale the week before Thanksgiving.

    Interested parties can donate at: HTTPS://TINYURL.COMWRBTA5K (a “donate only” option is available) and at WRBTA.com. For more information or to donate, call Gusler at 704-902-5237.

   On race day, West Rowan High School will provide a fun both in conjunction with the fun run that will include face painting, tattoos, games, etc. Pete Bogle will also juggle for entertainment. There will be music for everyone before and during the races and lots of bells and noise makers celebrating those who cross the finish line.

   For more information on the WRBTA races or any of SRR’s other events, go to www.salisburyrowanrunners.org As a reminder, the One in 5K for the Family Crisis Council has been cancelled for this Saturday, April 11^th.

By David Freeze

Special Olympics Torch Run

    Once a year, the Special Olympics Torch Run crosses North Carolina on the way to the state games. North Carolina’s Law Enforcement Torch Run is the largest year-round fundraising campaign for Special Olympics in the state, with nearly 2,000 law enforcement personnel participating annually. The 2026 season features multiple events leading up to the Final Leg on May 29, when the Flame of Hope culminates at the Special Olympics NC Summer Games Opening Ceremony in Raleigh.

    One of my favorite days of the year is when the torch passes through Salisbury and continues to Spencer. Not only has it been one of my favorite days, but May 15^th, 2024, was one of the most important days of my life. I didn’t run first thing that Thursday morning because it was Torch Run day, meaning just over six miles waited for me later during a humid mid-morning.

    I had a breakfast event and then headed to Airport Road and Main Street, next to the Speedway convenience store and joined good friends Adalie Harrison, Joel Whittington and about 50 others with law enforcement or government ties to start our part of the Torch Run just after 10am. We stopped at Stallings Baptist for water and a bathroom break, then on to Bell Tower Green to meet some Special Olympics athletes and greet several local dignitaries near the stage.

    Then came the rest of the run on to my favorite car wash in Spencer where we finish each year. Nothing about this run is a race because the pace is held to about 12-minute miles. There are a few hills, but just as much downhill as uphill. The torch is only carried by the law enforcement personnel, and they are usually just behind the lead vehicle. Salisbury Police and Fire keep the runners safe along with the Rowan County Sheriff’s Department while many of them participate in the run too.

     Lots of photos are made before, along the way and at the end, in fact running with the torch is a big celebration and a fantastic memory. Any running event is good for me, but the best occur when the funds raised are headed toward a great cause, as certainly this one is.

      This year, Salisbury PD Sgt. Adam Bouk and Sgt. Meredith Walker, who coordinate the NCLETR, have opened the event to other runners. The only requirement is to purchase an LETR shirt for $25 and run a 12-minute pace. Transportation will be provided back to your vehicle, which will be left at the starting point, new this year at The Forum. Commemorative performance and trucker hats are also available at $25 and $30.

     The Torch Run is just one of many events that Bouk and Walker have planned for Special Olympics fundraising. Bouk said, “Our fundraising goal is a big one this year! Our goal last year was $15,000 and we hit $24,600. So, we will push for $35,000 this year, Aim high, hit high, I hope!”

    Bouk continued, “There are several of the Rowan County athletes that go to the state games. That is the weekend of May 29-31 this year. We went last year and ran the final leg of the Torch Run, did the opening ceremony and then hung the medals around the athletes’ necks after the games the following day. About 1500 athletes compete free of charge in eight sports. We are going again for the final leg this year as well. All of this has been the highlight of my law enforcement career.”

    During the late afternoon after the Torch Run of May 24^th, 2024, I fell in a farming accident and broke my back. A long recovery after that day allowed me the privilege of running again at the Torch Run in May 2025 and I look forward to May 7^th to do it again.

    To join in the upcoming Law Enforcement Torch Run for Special Olympics, call Sgt. Bouk’s office at 704-216-7556 or email him at abouk@salisburync.gov or Sgt. Walker at 704-638-2127 and mwalk@salisburync.gov

     Our next local race is the West Rowan Bible Teachers 5K and Fun Run on April 18^th. Look for this, and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

Stephens is First Ever National Champ at Catawba College

  Miles Stephens, a senior from Bradenton, Florida, became the first national champion, either team or individual, in any sport at Catawba College. On March 14^th. he won the 200-meter dash with a time of 20.76 seconds in the Division ll Indoor Meet at Virginia Beach, Virginia. Catawba Track and Cross-Country Coach Jason Bryan said, “Miles was ranked 10^th going into the meet and had only finished fourth at the SAC Conference Meet two weeks prior to this performance. This shows just how strong our conference is, yet Miles’ time was the eighth fastest in Dll history. Cheerleading did win a national meet back in 2000, but it was an unofficial and non-sanctioned meet.”

     Stephens said, “Going into the competition I knew I had an opportunity to win based off my progression and training the past few weeks. Despite the results of our conference championship, I knew I could still win on the biggest stage of the season no matter what had happened previously.  After advancing through the prelims with the third best time, I knew I could run much faster in the final. Ultimately, the next day all I needed to do was execute by trusting in my body and my coach to finish what I set out to do. After winning my heat, I knew I had to wait for the finishing times from the second heat to see whether I won overall, so I couldn’t celebrate too much yet. I was excited with the time that I ran!  Finally, after seeing the second heat wasn’t as fast and that my time had won, I was ecstatic and didn’t know what to think! It didn’t really hit me for a couple days that I had won a national championship, but it got me even more excited for our outdoor season and so on. Going into this year, I didn’t have the same expectations that I do now for myself. I’m excited to continue competing for Catawba college, my coaches, and my teammates.”

     Stephens credits his mom as his main support person and knows he wouldn’t be where he is now without her. Stephens started running track as a senior in high school at Braden River High School after playing soccer earlier.

     Stephens added, “The greatest takeaway from my experiences at Catawba is that everything happens for a reason. I ended up at Catawba after Coach Bryan took notice of me at the Last Chance Track Meet before the 2024 Outdoor National Championship. After my last race, I entered the portal, and he reached out to me almost immediately to let me know more about Catawba and the program. After going on visits and talking to several schools, I ended up going with Catawba for both academic and athletic reasons. I’ve enjoyed my experience so far at Catawba, even through the adversity and change I had to experience.”

     The sprint coach that Stephens was training under ended up leaving during his first semester at Catawba. Going into his first competition, Stephens didn’t know what to expect. He said, “In that first race, I ran the #1 time in the country in the 60 meter and set a personal best and school record, which helped me know I was on the right path and that coming to Catawba was worth it. I’ve learned at Catawba that there are several ups and downs in a journey towards my goal, but ultimately, anything is possible.  I’m glad to be able to give back to the coaches, teammates, and program that helped lift me up and give me this opportunity to compete on the biggest stage and win our school’s first national championship.”

    Stephens plans to graduate this spring after completing his bachelor’s degree in finance and economics, and afterwards, he would like to work here in North Carolina. Stephens added, “It would be a luxury to run after college and continue competing, but I also want to give back to my mom and also venture into the next path in my life outside of track. I’d like to work in either banking or financial management. If I could, I would also be interested in coaching youth, not only as a coach but as someone who can share similar experiences in this world that’s changing so fast.”

     Our next local event is the West Rowan Bible Teachers 5K at Cleveland on April 18^th. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

Volunteers needed for new China Grove trail!!

    Initial work is already underway for the new Grant’s Creek Trail in China Grove. Diane Folk and the Rotary Club of China Grove are spearheading and planning the work along with support from the Town of China Grove. Folk said, “We are beginning to construct a walking trail along the Grants Creek sewer line right-of-way from Patterson Street to Kirk Street with connecting trails at Stevens and Harry Street. A stream crossing is included in the project and will be installed with the help of the Town of China Grove Public Works Department.”

    Folk plans a community workday on Saturday, March 28, with a 9am start.  Work will begin with clearing the connector trails at Stevens and Harry Streets, as well as cleanup of downed trees and branches. Some trash removal is also needed along the trail alignment. Tools to be used would be rakes, shovels, hoes, spades.  The main trail has already been mowed and marked with flags, and some limbs have been removed.

    Volunteers should park at Community Memorial Park at 412 South Myrtle Avenue and the group will walk down Stevens Street to begin work. Additional parking may be added later. Folk said, “If the volunteers have any of the listed tools, please bring them. Also, everyone should wear long pants and closed-toed shoes and bring gloves.”

    Volunteers may stay as long as they wish, but Folk is planning 9am to noon. Water and light snacks will be provided, as will lunch. Rain date will be Saturday April 12^th. If anyone has questions, please contact Folk at 330-365-7039.

    Currently the trail is about 2.25 miles, but Folk hopes that it will continue farther north in the future. This is the beginning of China Grove’s piece of the Carolina Thread Trail that may at some point extend from Lake Corriher to the northern town limits.

    China Grove Parks and Recreation Director Jill Sellers said, “The Town of China Grove is proud to partner with the China Grove Rotary Club on the first phase of a trail network along Grants Creek. Community workdays like this one are a wonderful example of what happens when residents and organizations come together for a common goal. Once complete, this trail has tremendous potential to connect our downtown corridor, existing and future neighborhoods, and Community Memorial Park, giving residents a safe, accessible way to enjoy nature right here in their own backyard. We hope this project inspires even more community involvement as we continue to grow this trail network together.”

    Two interesting odds and ends follow. I have mentioned before that Thanksgiving Day races are on the rise, both in participation and number of races. RunSignup.com, the service that most runners register with now, saw a record 1,330,726 participants sign up for 1,056 Turkey Trots across the country, a 20% increase over 2024. At least 48 of the events were new this year while only 10 races that were held in 2024 were not run in 2025. The average race grew 11%, the third straight year of double-digit growth. Approximately $3.2 million was raised for charitable causes. Our Butterball 5K is one of these.

   The New York Road Runners are giving entrants to the upcoming NYC Marathon the chance to personalize their race bib, albeit for a cost. Members can have their first name added to the bib for $10, with non-members charged an additional $5. While most races offer this service at no extra charge, the NYRR are adding it as an option on top of the marathon’s $255 registration fee for members and $315 for non-members. With hundreds of dollars required to settle into a hotel room the night before the race, perhaps the $10 bib charge isn’t much in comparison to all the other expenditures runners must make to run in New York City. I ran this race four times, thankfully none of them recently with these prices.

     Our next race is the Mount Hope Church 5K and Fun Run on March 28^th at Salisbury Community Park. Look for it and other events at www.salisburyrowanrunners.org