David Freeze

By David Freeze

Once in a while, a runner comes along who checks all the boxes. By that I mean that she actively runs regularly, volunteers at the races and other events, directs her church’s 5K and gives back to the community. That runner locally is Luann Fesperman, who on top of everything else, owns The Trophy House with her husband Gary, meaning she gets to earn a living working with runners and races.

I asked Luann about how she got started running. She answered, “The first time I can remember running just to be running was in middle school where I was on the track team. I ran short distances and really never thought I would run more than the 400 meter distance at once. In high school, I ran cross country on the boys’ team one season just to get in shape to play basketball.”

Luann was the Rowan County Female Athlete of the year 1978. She said, “I was very honored to be named Rowan County’s top female athlete. I was very active and played as many sports as I could. Basketball, softball, track and field and cross country filled my time. This was before volleyball and soccer were in the high schools. I feel basketball was my best sport, but softball was a close second.”

Every sport Luann played had some running, but most of it was sprints with a little distance for conditioning. She said, “I continued my love for sports at Appalachian State, playing softball and basketball. After college I have played a little softball on summer league teams. Feeling like I was missing something, I started running and began participating in 5K’s in the Rowan area.”

Eventually Luann joined a local group of women to train for and complete Mt. Airy’s Mayberry Half Marathon (13.1 miles) in 2018 and 2019, something she never thought she would do.

There are only a few good runners locally who are also race directors. Luann said, “In 2010, our mission teams at Shiloh Reformed Church of Faith were looking for ways to make money to fund our mission trips, and we began talking to David Freeze who showed us how to have a 5K. That first one went so well that just a few weeks ago we had our 12th annual 5K. The Salisbury Rowan Runners have helped us make each race successful. The proceeds from these races fund our middle school, high school and adult teams that participate in mission work all over the east coast. Every three or four years the High School Mission Team will plan a big trip that includes a plane trip somewhere out west.”

Luann said. “I’ve been married to Gary for 39 years. We have a daughter MikelAnn in Weddington and a son Ritchie in Durham. Our one grandson is 8-year-old Smith, and our two granddaughters are 5-year-old Vera and 6-month-old Stella. My father and mother, Jay and Shelby Ritchie, were very supportive of my love for sports throughout my life. They sometimes thought I was a little crazy but always remained supportive. I think I got my love for sports from my father. He loved basketball and baseball in high school and went on to play professional baseball. This led to watching a lot of baseball when I was younger which took me down the sports path and I’m not complaining a bit.”

Now 62, Luann has simple goals. She just wants to continue running and staying active in the running community. She wants to influence her grandchildren to love running and play sports. For my money, she’s been one of the most supportive of local runners, usually volunteering with SRR’s Beginning Running Class series and encouraging runners of all ages. And it just so happens, she’s still very competitive and near the top of her age group at the local races. Credit Luann Fesperman for being one of the locals who have made running so popular in Rowan County.

The next event up locally is a 5K Prediction Run at City Park on Aug. 13. Look for it and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

January 2022 had many local runners hoping for a return to normal with local racing and running events. They were tired of COVID restrictions and ready to test themselves. January to the end of June filled most expectations. The Resolution 5K and the 39^th Annual Winter Flight had solid attendance. Many race directors and organizations watched to see how the first races would go. Most of the regular spring races returned with decent attendance on average.

On Thursday, I realized that two things were happening. After six months, I hadn’t missed a day of pushups nor had any expected races been canceled. Both were significant. I hadn’t done six months of pushups ever and so many races were cancelled in the last two years that often we didn’t know for sure even up to the last minute if they would happen.

July through December looks strong this year, with most of the reliable events returning and at least three exciting new races in the works. Saturday’s Missions 5K in Faith was first in line. Never a big race, but one of the best planned, this event was one of the first events for the Faith Fourth of July.

Next up on July 16 is the Run for the Greenway 5K at Knox Middle School. This is one of the oldest races in Salisbury and rumored to have one of the best post-race refreshment spreads too.

August will have a Prediction Run 5K on Aug. 13 at City Park. The concept is as follows. Each runner predicts the time that they can run a 5K (3.1 miles) and then they have to try to match that time without carrying a watch or phone, or any other way to track time. The closest to the runner or walker’s prediction is the winner, regardless of pace, age or gender.

September has all three of the new and exciting races and the first one kicks off things on Sept. 3. Livingstone College has a brand new football field and track, where the Blue Bear Labor of Love 5K will finish. Sept. 3 is also gameday for the first Catawba College/Livingstone College football game in a while and all participants get a ticket to the game that evening.

The Run for the Word 5K is next on Sept. 10 in Landis, the first race there in a few years. The race is hosted by Trinity Lutheran Church and sponsored by Merrill Family Dentistry, with all proceeds going to pay for the Bible teachers in the South Rowan area schools. This is hands-down the fastest 5K course locally at present.

And the newest and just now in the works is the Run to the River 5K, hosted by Spencer and Rowan Moves. A bicycle ride and kayak event on the Yadkin are also part of a busy afternoon on Sept. 24. The 5K will start near the fire department and will finish at the Yadkin with the post-race activities held there.

The busiest month is October with four races. The Salisbury PD’s Foot Pursuit 5K shifts to Oct. 1. Not technically in Rowan, but close to many hearts here is the T-Man’s 5K in Mooresville on Oct. 8. The Halloween duo of the St. Matthews 5K on Oct. 29 and the Spooky Sprint on Oct. 30 are always filled with fun and costumes.

November has the Clean Water 5K at Grace Lutheran Church on the Nov. 12 and the always popular Butterball 5K at the Forum on Thanksgiving Day as the only races so far. December has the Freeze Your Buns 5K in Spencer on Dec. 3 at Winterfest and Santa’s Run for Hunger 5K on Dec. 10.

All of these events are open to runners and walkers, and most will have a fun run for kids.

Another Beginning Runners Class is set for eight weeks beginning on Thursday, Sept. 8, at the Salisbury PD.

Keep track of all of this at www.salisburyrowanrunners.org

Have a wonderful Fourth of July!

By David Freeze

Each year, I look forward to the Reno/ Tahoe Odyssey, a team run that covers 178 challenging miles. The Mission Senior Living team consists of twelve runners, six each in van 1 and van 2. On June 3 and 4, the team got together from across the country, and took on the mountains, serious mountains that can’t be found around here. Twice over the course of the distance, we hit about 7,000 feet in elevation, this year with snowy mountains to be seen and a chilly wind blowing.

I flew out to the MSL office on Thursday morning June 2nd, eventually getting there after the 6 a.m. flight to Dallas was cancelled. Flying is different today, with cancellations and delays almost expected in large numbers. A competent American Airlines agent got me to Reno by early afternoon with two rerouted flights, one to Phoenix and the other connecting from there to Reno. I visited with familiar folks in the company office and headed for a good night’s rest at the hotel.

Friday morning, our team in Van 1 consisting of Sarah, Laura, Darryl, Tom, Luis and me started at 8:15 a.m., climbing up from Reno with just about every step. I was the second runner out, climbing with a good view of the mountains we faced. Each runner gets a leg, or a turn of running with a specific distance and difficulty that ends at a checkpoint where all teams exchange to the next runner before starting the next leg.

After our six legs were complete, our Van 1 passed off the relay to Van 2 consisting of Lindsay, Sammi, Shane, Jeff, Nate and Stuart. When our Van 1 was off the road, we tried to rest by napping and also eating with plenty of hydration. Each runner has three legs over the course of the event, all rated in difficulty. Mine were rated the second hardest, but only one of my legs was difficult the whole way. Van 1 was back at work, and I climbed to Emerald Bay at Lake Tahoe, just as night was about to fall. The snowy mountain peaks seemed just ahead and above me the whole way. Will all the climbing, there plenty of difficult legs for our runners.

Van 2 took over and brought us quickly back down to Carson City. With Van 1 then back on the road, my third leg was a mostly flat run through neon lit city streets just before the first light of dawn appeared. After my leg, the course turned uphill again steeply into super historic Virginia City, Nevada, once considered the richest city in America and briefly the home of Mark Twain. Virginia City was so wealthy that President Lincoln pushed statehood for Nevada in an effort to help finance the northern effort in the Civil War.

The middle of Virginia City was the final changeover back to Van 2 and began the push for those six runners on to the finish back in Reno. My three legs totaled 16.4 miles. With 241 teams, 36 legs, 2712 runners and 17,775 feet in elevation change, this is one heck of a challenging event! Our team finished 76^th, up from 143 in 2019 before the 2020 and 2021 events were canceled for COVID concerns. The MSL team covered 178 miles in 27 hours, 53 minutes and 17 seconds. We also got the award for best decorated vans and honorable mention for our volunteer checkpoint. Great job by all!!

Back in Rowan County and with no snowy peaks around, the next two races locally are ahead in July. The Shiloh Missions 5K is on July 2 in Faith and the Run for the Greenway 5K in Salisbury is July 16 at Knox Middle School. For more information on upcoming events, go to www.salisburyrowanrunners.org

An unofficial 5K state record was recorded at the Main Street Challenge 5K in China Grove last Friday night. Donnie Cowart of Winston-Salem ran 14 minutes and 5 seconds, eclipsing the old state record of 14:08. A story will follow.

By David Freeze

Last week, I shared my thoughts on five ways to get faster. This week, I’m going to address a few easy ways to improve your nutrition, most of which come up when I work with a runner or personal training client long term. I’m not a registered dietician but one of my favorite friends is, and I’ve heard her speak on better nutrition at least 20 times. Plus I research nutrition constantly just because I’m interested to find what really works. Here are some of my thoughts, individually all easy to do and not a major lifestyle change. Just little blocks to build better nutrition.

• Water is the key to health, especially during the warm months but never out of sight even on the coldest days. Drink half the body weight in ounces daily. A 200-pound person would drink 100 ounces of water as a daily minimum, before the extra needed for exercise. With summer just around the corner and warm and humid days arriving regularly, push the water for better performance in both your running, other daily activities and mental processes.
• Average at least one vegetable per meal for better blood pressure, cholesterol and blood sugar. That vegetable adds fiber too and good carbs. Yes, you need good carbs for energy. They will transfer to power in your muscles.
• Add fiber for bowel regularity, staying full between meals and stabilized blood sugar. There are lots of natural ways to have the pleasant full stomach feeling, sometimes called being satiated. You won’t think about hunger as much.
• Also add a protein to each meal to feel full. (Greek yogurt again, eggs, lean meat, fish beans and nuts). One thing leads to another but these healthy practices work together.
• Cut out all sugared drinks, a factor in so many health problems and mood disorders. Over the years, I have met many people who are at the extreme of the sugared drink issue. They drink soft drinks and sweetened tea for most of the day. Eating a balanced diet with normal calories can’t offset excessive empty calories from these sugared drinks. Just one soft drink a day over and above your correct amount of calories will net an additional 20 pounds gained per year.
• Limit processed foods. Most are high in saturated fats, sugar, salt, lots of calories but have little nutritional benefit. In the grocery store, most of the processed foods are in the center aisles.
• Eat reasonable calories for your age, gender, activity level and weight goals. Supertracker.usda.gov is one great website to address this and myfitnesspal.com is another. You can enter your calories and your workouts, along with your goals.
• Sleep enough. You’ll tend to eat fewer calories and lower your risk for weight gain.
• Eat good snacks. Hard boiled eggs, Greek yogurt and nuts are a great way to start. We all need lots of cashews, pecans and almonds.
• Don’t eat because it’s time to eat. Three full meals are fine with a super-active lifestyle, but most of us will do better by eating a bunch of small meals or snacks when we are hungry. Some call this grazing. Never eat just because it is time too. Don’t drop everything at noon to eat if you aren’t hungry. Do eat breakfast, otherwise by skipping it there is a good likelihood that you’ll add on more than you would have eaten normally anyway, and the body will be underpowered early in the day.

   We are entering the summer racing season, almost always a lighter scheduled due to the heat and humidity. At present there are just two races on tap in Rowan County and both are in July. Mark your calendars for two fantastic events with the Shiloh Run for Missions 5K in Faith on July 2 and the Run for the Greenway 5K at Knox Middle School on July 16.

Look for these and all currently scheduled events at www.salisburyrowanrunners.org.

By David Freeze

Most of the runners I talk to that are seeking advice want to know one of two things. The first group wants to talk about getting on track and keeping the momentum going. The second group wants to find out how to get faster. During my most competitive years, that was my quest every day. And in a different way, it is still my quest. In those earlier years, I read everything I could and talked to faster and more experienced runners about what worked for them. After more than 40 years of running, here are my suggestions if getting faster is on your mind also.

• First, to get faster, you have to run fast. Sounds like double speak to many, but by this I mean that your body has to come out of its comfort zone in a portion of training. Usually, the perfect place is to get on the track once a week with a series of intervals. One lap at a time is my favorite, a 400-meter sprint as fast as you can run. If you haven’t tried this before, warm up properly and  do about six of these sprints with a short rest period in between. Then in the weeks ahead, add more reps and shorten the rest period. Try two laps and even four at a time, pushing yourself at the fastest pace to complete the distance.
• Use your arms. So many runners today are lazy with their arms. Arms are momentum when done right. Bend your elbows at 90 degrees and pump them forward, not sideways and hanging down. Many coaches will say things like, “Your running will go as your arms do!”
• Warm up when you want to run fast, whether it be for the intervals described above or for a race. One client knocked a minute off his 5K time by just including a warm-up that brought some sweat before he went to the start line. Here is what worked best for me: A good warm-up doesn’t have to include a lot of slower running but is much better when it includes a series of sprints. My suggestion is to run steadily for 5 minutes, then mix in a series of 60- to 100-yard sprints. Really pushing the legs fast, but just for 3-4 brief periods with just a slow jog in between. Once completed, jog to the last bathroom break, make any needed clothing changes and hit the start line. The difference is with this pre-race warmup, you won’t be warming up in the first mile. You will be racing it!
• Make sure you are hydrated, so much so that the last bathroom break is just before the start. If you are hydrated well enough that you your pee is clear, then your cardiovascular system and the rest of the muscles will be ready for peak performance. Plenty of athletes who were ready to do well lost the advantage by not being hydrated.
• And finally, increase your mileage so that body is not always pushing the pace at its maximum distance. I am one of those old-school runners that believes in a long run at least once a week. Always be able to comfortably run several miles farther than the actual distance that you are racing. A good 5K effort is more likely when preceded by a long run at least double that distance a week before. For me, I always wanted to know in my head that I could run the distance. I always advise running the distance and just a little bit more even when properly preparing to race a half or full marathon. One of my best marathons came several weeks after a 32-mile run, my longest during my marathon racing years.

Friday night is one of the most popular races in Rowan County, the Main Street Challenge 5K in China Grove. The 5K starts at 9pm and is run entirely on Main Street. There is a Tot Trot and Fun Run just ahead of the big event. Look for more information on this and other events at www.salisburyrowanrunners.org