Day 36

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By David Freeze

Hoping to ride tomorrow!


  I am still safe in the Western Motel at Lucedale, Mississippi. The overwhelming rain and the ever-present tornado threats have kept everyone tense. We had at least three local tornadoes and the fire department responded about 2am. At one time, the local Walmart just 2/10ths of a mile away, disappeared from sight during the heavy rain.


    Still pouring and blowing early, I knew couldn’t ride today. So I have over-planned everything and think I know how to make a big positive move tomorrow. Rain is still in the forecast, even as Ida heads off to drench the Carolinas on Wednesday. I know you guys need some rain and this area doesn’t.


      My goal is to cross into Alabama mid-morning tomorrow. I will pass through Mobile and see some areas from the Underground Railroad adventure. I know nothing about what to expect with road conditions but note that the flooding could get worse. I will probably battle the wind some tomorrow but better weather conditions should resume for the rest of the week.


      Depending on where I make it to, I can estimate tomorrow night how many miles are left to complete this incredible adventure. But one thing that is sure, all those who have and are suffering with this major storm and mostly farther south and west of me, need your prayers!


      I hope to see you back here tomorrow with real progress if at all possible. Knowing you are there pushes me forward. Thanks again!

Day 31

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David Freeze

  A great start, then a poor ending


  I had a wonderful evening on the False River in New Roads, all except for one thing. I was concerned about the route for today and the weather forecast. I wanted a decent route to where I could cover some miles, see some things and be inside for tonight if the predicted rainy forecast came true.


    So, I tweaked the planned route and decided to finish in Amite City. That is pronounced A-meet which seemed odd to me and Siri. Anyway, I didn’t think I could do near 100 miles and was going to settle for 71, especially since some rolling climbing was set for today.


    I took SR 10 for the first 12 miles or so and crossed the Mississippi River on the beautiful Audubon Bridge. Then my route included SR’s 61, 954, 964, 412, 959, 63 and 16. That last one is where the trouble started. I had earlier had a couple of light showers and the temperature had cooled considerably. SR 16 was my final road for the day as earlier planned, but I was rolling pretty well and kicked around the idea of going to Franklinton and a 97 mile day.


    SR 16 had a wonderful asphalt road, but the bike and breakdown lane was terrible. They use a reddish brown pavement and rough is the best way to describe it. But still, I was pretty sure I could make Franklinton and still get tonight’s story in on time. I noticed a thumping on the rear tire and it became worse even on the smooth cement pavement near bridges. I stopped and saw immediately that the back tire was again going flat.


  I fixed the tire or thought I did, but then it blew again. Plus, I had struggled to get the gearing working and had trouble with it. After 90 minutes and running out of good light, I tried Uber with no luck. No taxis either, and finally I decided to see if the PD or Sheriff’s Department would get me to the nearby motel so I could work on it there.


    And they did just that. Deputy Nolan Bryant came first, but we couldn’t get the bike in his car even with the front tire off. Alex from the fire rescue brought a truck and took me and the dissembled bike to the motel. I got some food, wolfed it down and went right to work on this update.


  I am going to start on the bike in a few minutes and see what I can do. If not, I will call Eric from Skinny Wheels and discuss the problem. Either way, it looks like another late night. There are no bike shops on the route till Mobile, Alabama. Plus the gulf hurricane scenario is being discussed today, especially by Nolan and Alex. I need to be making miles to the east quickly.


    I am anxious to get started on the bike, but will take time to thank new sponsors Mindi Fires and Wayne Cobb. If things weren’t already interesting enough, several scenarios are ramping up. Let’s get together

tomorrow and see how it all works out! And send those prayers! They are always appreciated!

Day 26

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By David Freeze

Finally leaving the Texas hills!


  The day started in Navasota, just a little later than I planned. My red flashing light chose this morning to need new batteries. I had packed up everything, then dug out the batteries and got it going. The fantastic room was wonderful! Just hold that thought for a few minutes.


    I headed east on State Road 90 to Anderson, then turned on State Road 149 for some climbing practice, although I am sure I don’t need any more. During a flatter lull, I stopped at the community of Richards. A local guy named Matt Nichols held the door for me, then asked about my trip. We ended up talking for 10 minutes about the state of world, and clearly were on the same page. Matt said, “But all we can really do is know where we’re going when our life ends.” We laughed about my daughters and their different approaches to my bike rides. Matt owns a ranch and says he loves it in Richards which might have 100 residents. He also said, “When I get on that horse each morning, I don’t know for sure what will happen.” Same for me when I get on the bike.


    I crossed Lake Conroe and entered Sam Houston National Forest. For a while, I was on the Texas Forest Trail with thick woods on both sides of the road. I passed through New Waverly on State Road 1375, then turned on State Road 150 for the rest of the day. Punkin and Evergreen were small crossroads, but Coldspring was a bigger town at a little over 800 residents. Finally, I had a steady headwind for a ride into Shepherd where I am spending the night. Each road through the day got a little flatter,  making me happy.


    I called last night and got an amazing rate for the night at Hometowner Inn and Suites. That quickly, I got the best room for the trip, just one night after it’s predecessor. Tonight, I am writing this while sitting on my own couch in a huge room. I have already thanked the owner for the great deal. Even better,  there is a Subway and a convenience store on the same property. I have already eaten a pint of Blue Bunny Double Strawberry and a foot long Subway Veggie Delight. Another pint of Cherry Vanilla awaits.


  Today’s ride was 78 miles during a mid-90’s day. It was another good one, with just enough to see and the meetings with Matt and the motel owners.


  I have already scoped out tomorrow’s route if all goes well. I plan to head for Kirbyville, one of the last towns in Texas. I’m excited to see that the train tracks will be beside me all day. Also, I need to mention that I have not been harassed by flies in East Texas, but the loose dogs have started chasing the bike. The Adventure Cycling maps said they would.


    More little towns with services are showing up, and that means more people. And there will be lots of water ahead. Matt mentioned too that I will have to know how to get through the bayous, so during that part I will follow the Adventure Cycling maps. I will admit to making my own route several times in the last week. Nearly every map route segment shows me heading east now.


    Thanks again for your support and comments! I am hoping for another good day tomorrow to keep the fun going. Come back tomorrow and I’ll let you know how it goes!

Day 21

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By David Freeze

  A lot of hard riding with more false summits


  Last night, after I had submitted Saturday’s update, I happened to check the tires on the bike for proper inflation. First time I have done that late at night. The back tire was going flat. So with the giant room, I unloaded everything and changed the tube. Changing the back tire tube is much harder for me than the front one, because all the parts have to fit back together on the chain and brakes. I got it done and still hit the bed about 11:30pm.


    Up at 5:45, I was out the door before 7, grabbed two egg, potato and cheese tacos, then started the long journey from Brackettville to Camp Wood. That is about 50 miles with no supply points in between. Very light traffic on a gradual climb, all good except for the gravely road. This type of road is common in this area, leaving me searching for a smoother section. Usually it is where the car and truck tires have worn the rocky surface down some. Nearly all of this was on SR 334.


      At Camp Wood, the grocery store and convenience store were combined into one. I got a few supplies, some ice and headed toward Leakey on SR 337. Again, very light traffic and not much unusual to see. Just a bunch of false summits, thinking I had made the top when I hadn’t.


      With about 10 miles to go, another storm looked ready to unload on the area and I rode hard toward Leakey to beat the rain. I made it, grabbed a few things at the local grocery and was disappointed that they didn’t have bananas. All this while my room was made ready at the Historic Leakey Inn. I have a great cyclist’s price in a room with interior rock work and a real wood ceiling. The original building was constructed in 1929 and lots of the old construction is still around. Leakey has a population of about 425.


    I will be headed north tomorrow on US 83 toward Kerrville. Today’s ride was 72 miles,  most of it still challenging. This Texas hill country wouldn’t be so bad if the roads were better.


    I just added things up and it looks like we’ll hit halfway tomorrow in Kerrville. After tomorrow, about 350 more miles to Louisiana. I will be ready for flatter ground.


  And finally, something unusual from this morning. I noticed a canvas day pack, like a hiker would use, lying in the grass near the road. Then noticed a second one, both very nice packs and full of random stuff. Nothing I could use to contact anyone. I left them there, hoping that the owners would come get them.


  Join me for ‘Halfway Day’ tomorrow. As always, thanks for riding along.

Day 17

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By David Freeze

Managing the route!


  It was very late last night when I got to Fort Davis, and nearly 10pm when I got in the room. Most everything still got done, but I will admit to dozing off near midnight when I was proofing that day’s update. Knowing that it would get daylight later this morning, my alarm got a snoozing, something I never, ever do.


    I rode back through town this morning and out on part of the route that I missed last night when Mindi Fires picked me up. I didn’t realize that had I kept riding, I would have had a huge hill to climb coming into Fort Davis. In a day that seemed to have no ending, I would have missed my motel had she not picked me up. The owner said he was about to close. This was one time, in retrospect, that I did the right thing getting that ride in the pitch dark.


  I did take the time to plan today’s route last night. For the next few days, there are serious supply issues, so many that I am having trouble sorting through them. My plan today was to ride the 56 miles to Marathon, so small that it has only about 500 residents. But it has at least a couple motels, the one that I chose is the Marathon Motel and RV Park. I have a very nice room but major problems with WiFi. I am going to submit the story and photos and then ride downtown for some food. Much better than I did last night.


    Recapping today, I wanted to see what Fort Davis looked liked and found it full of interesting shops and restaurants. It also has a unique attraction, the Fort Davis National Historic Military Site. Fort Davis is the best preserved frontier military outpost. It has lots of buildings and I could have spent have a day there. The fort was used from 1854 to 1891.


    Attached to my motel was a deli and sort of community gathering place. This place had my favorite egg, cheese and potato burrito ready made. They are so good! My favorite store was the one selling barbed wire art. The old bank and courthouse, both still in use, were spectacular. Someday, I will come back and spend a day there.


      I had yet another tough climb up and out of Fort Davis, and continued on US 118. The scenery was wonderful, the grading of the road and its shoulders were not. I also realized this morning that Texas in this area looks just like Montana. Always mountains on the horizon, appearing to be miles away.


    My only other town today was Alpine, a beautiful and busy place but still at only about 5,000 people. Nice people and while there, I called and made the deal for my room tonight. It was 32 miles from Alpine and I rode it in one minute less than 3 hours. One significant hill in the middle, but lots of good riding on US 90. I noticed a bigger presence of border patrol agents in the area. My mileage today was 56.


  I still stop at every historical marker, and I saw one border agent hiding there. They always seem to have long sight lines where anyone crossing the road would be seen.


    Just as today, if I had continued past Marathon, I had 55 more miles to go for a place to stay and supplies. Tomorrow may be similar but I will research it tonight.


    Mindi Fires is now a significant sponsor for my coast to coast journey, and I want to  welcome Wayne Cobb to the group as a new sponsor.


    A cloudy day, with a little drizzle, never got past the low 80s. Hoping for another like it tomorrow. Join me back here to see what happens!

Time, Precious Time

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By David Freeze

Have you ever thought about how time is rushing past us? Does it get faster as we get older, or are we just more aware? I think it’s the latter. One of the worst phrases I’ve ever heard is “I’m just killing time.” Why would you do that?

Since this is a running and fitness column, I’ve had some fast races, enough of them for four straight state champion recognitions. Those fastest times came when I was in my early 40s. I can only remember being that fast, and there is some wonderment still at how my body was able to do it. Most of my training runs now are not really training for anything except to keep in shape and think through what’s on my plate for the upcoming day.

With increased clarity, I know a lot about time. Not racing time so much, but what time really represents. Most of us like to think that we get wiser as we get older, but I think that I get slower as I get a little wiser. Is it my body reshuffling resources? That sounds logical.

So, before telling you what to do with your time, I will tell you what I plan to do with mine. I’ve long said that I love challenges and the quickest way to get my attention is to throw one at me. One example is the day that Ed Dupree, from his hospital bed at Novant, said to me, “Will you run across the state for me? It is one of the few regrets I have, never getting to do it.”

I couldn’t shake that request, knowing that I would take Ed’s challenge within minutes after his words were spoken. My first concern of course, was how to make the time for the road. By nightfall, I had a plan, knowing that I could move this or that and even swing by home on the route to meet one commitment.

The No. 1 common thread I hear in discussions with readers about my bike rides goes something like this, “I wish I could do something like that, but I don’t have the time.” There seem to be two options that have to be considered. Either use lack of time forever as an excuse and never chase your dream, making sure you can fuel yourself with regret going forward. Or set about scheduling just how you will do it. Not necessarily talking about a bike ride but realizing that one day most of us will have a chance to look back on our lives and recount something like this, “I didn’t get to do the things I wanted to. I was good at work and watching TV and keeping the yard mowed. Now it is too late to take time to do my thing.”

My favorite points when talking with a personal training client are twofold. No one will be impressed when your time runs out and your obituary reads about how good you were at work. And at some point, you need to make time for dreams which is really time for yourself. When you do these things, you will be better for others around you.

Two choices I have made, and hope they always remain in place, are simple. When given a choice whether to take time to do something new or stay back with more of the same, choose to break out and do the new thing! Count me in the group that plans to slide into the grave with the body used up, not “killing time” on the way to unfilled dreams.

And finally about time, it is by far the best gift we can give. Track where a person invests their time, and you’ll know what is really important to that person. Invest time in yourself as a means to investing your time in others, the most important and meaningful thing we can do!

Check for upcoming events at www.salisburyrowanrunners.org .

Day 4

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By David Freeze

More than expected happened on an important day

  I had a plan to attack big heat on the hottest day yet. My goal was to cross the desert at its most famous point, from Brawley to Palo Verde. That is about 70 miles from my motel. Part of my Adventure Cycling map is an elevation description and I didn’t expect today’s ride to be as hard as the last two.


  My heat plan was to start riding in the dark at 4am when the low for the night was 87 degrees. I left the motel in Brawley and had ridden a  couple miles but  wasn’t sure which way to go. I asked an employee for the Department of the Interior, who said, “You certainly are not  going now, are you? It’s dark out there and there are cows and plenty of speeding vehicles”.  I just told him I was going now because the expected high was going to quite hot.


    i rode holding a great little flashlight and just missed hitting a possum, but no cows got in my way. The first 25 miles went perfectly and I saw a wonderful sunrise. Through this area is a big Naval Reservation where I heard planes and gunfire for hours.


  I stopped in Glamis when I found a store open that was supposed to be closed. Had a nice talk with the store owner about all the cyclists she has met. The owner gave me a bag of ice too, good for keeping my water cold for about 10 miles as the heat rose.


Just before Glamis was six miles of huge sand dunes, something that locals celebrate with a beach store. And just after were miles and miles of the Chocolate Mountain range. The heat was really up full blast as I pedaled for miles over rollers that the locals signed as “Dips”. Up and down, some hard climbing involved, even though my maps didn’t show it.


  Next came my first ever sight of a Border Patrol Station, with all vehicles required to drive through. I stopped after pedaling  though and seeing a sign that said, “Don’t stop”. Then I sat outside under the overhanging roof for precious shade.


Thinking it a long shot, I decided to knock on the door and get some cold water possibly. Border Patrol Agent Fraser was most accommodating and filling my bottles with ice and water. He told me that local agents were working hard and were away today while processing illegals and that a very large amount are trying to get in.
  On a day that my face and ears were burning out in the desert, I made it though, well sort off. I will explain this tomorrow along with a short ride and part of a rest day.


  Let’s don’t forget Skinny Wheels Bike Shop as one of the trip sponsors. They boxed and shipped my bike perfectly this time. No damage! Eric and Scott are a wealth of knowledge concerning all things bikes.


  See you tomorrow!

The Trip Begins…

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By David Freeze

Editor’s Note: David is making a trip across the Southern US on his bike. His adventure will be chronicled here. Come back daily to see where his adventure takes him.

My flight west on Monday morning went very well until just before the initial descent into San Diego. A passenger collapsed just as he passed my row of seats. Quick reaction by several medical personnel onboard revived him and EMTs got him off the plane once we reached the gate.


  With a direct flight, I was on the ground well ahead of scheduled arrival time. Bernie’s Bike Shop opened and as soon as the display bikes got put out, Roger Lovett went to work on mine. He put on two new tires that I brought with me and while he worked, I repacked the gear into the panniers and got the bike ready to go. Yasuko Lovett sold me a new multi-tool and a pair of leather gloves. I asked them both about the route and what I needed to see. Roger was more focused on the days ahead and so was I. He gave me excellent pointers and told me that riding the first mountain was too much for Monday, but we both thought it was a good idea to get a start on the dreaded climbing.


  I decided to think about when to start as I rode over to the nearest beach at Ocean Beach State Park. Officially, I had to get the start photo, only properly done when that new rear tire got wet in ocean surf. A nice young lady took the photos and we laughed as the surf chose to make the next wave bigger and soaked my shoes. The same thing happened at the start of my other west to east cross country ride back in 2013. I will count it as a sign of good luck ahead since that other trip turned out very well.


    With my feet wet and sand on the bike, I decided to wash off the bike and start riding east. The Adventure Cycling map called for following bike paths, not my favorite thing. Bike paths protect the rider from excessive fast moving traffic, but they also limit contact with locals and scenery. I followed the bike path for a while, then jumped on the main roads and ended up in El Cajon. I rode an extra three miles to save $40 on a motel, something I consider part of the game. This afternoon’s ride was 28.5 miles, a large part of it very hilly as I climbed east of San Diego. The first big climbing day comes tomorrow, as I will have another short day filled with extreme climbing.


    Just before finding a Motel 6 with some dollars saved, I met my first special person in Santee. Steve Bradley was intrigued by my bike and gear, and my plan to go to Florida in 6 weeks. Steve weighs about 300 pounds and is hard at work on dropping some weight. He was on his second ride of the day when we met.


  I have a couple minor gear issues to work on tonight and decide from what point I will attack the climb to Pine Valley. And I had discounted how challenging the climbs set for the next day will be. I should spend three days in California, working hard to complete it ahead of entering Arizona.   


  I saw regular gas for $4.73 per gallon an hour ago. Prices are higher in general than any state except Alaska and Hawaii.


  Primary sponsors for this trip include Frank and Janis Ramsey, Father and Son Produce, Vac and Dash, Dick and Jean Richards, Leonard Wood, The Trophy House and Gear for Races.


    Check back for updates online and in the printed Post on Thursday. Thanks for riding along once again. We’re going to have fun!

Larry Macon Wins Highest Award

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By David Freeze

Larry Macon receives FAA’s highest award

    Nearly 62 years ago, Larry Macon went on his first airplane ride. A friend had invited Larry’s dad, who never realized his dream to be a pilot, and his son tagged along. Macon said, “I was so excited and kept running back and forth from side to side in the back of the plane. I couldn’t believe the view of everything so small from that altitude.” The senior Macon saw his son’s excitement and offered financial assistance. Later, with college about to run out, Larry Macon took him up on that offer and began his dream of flight.

    On Monday, Macon received the Wright Brothers Master Pilot Award, the most prestigious award that the Federal Aviation Administration issues. This award is named after the Wright Brothers, the first US pilots, and is given to individuals who have exhibited professionalism, skill and aviation expertise for at least 50 years while piloting aircraft as “Master Pilots”.

    Presenting the award was Paul Meyer, FAA’S Team Program Manager from Charlotte. Meyer said, “Larry has been accident free, with no violations or accidents for 50 years of flying. I have gotten to know Larry through the process of this award to be an aviation ambassador, always promoting aviation to someone. Larry is a student of the game, always learning.”  

    Meyer reported that most recent figures show that 6,572 pilots nationally have earned the award, with 175 of them in North Carolina.

    Macon’s first flight lesson was at the Rowan County Airport on June 1, 1968. Within a month, he completed his first solo flight and another month later, flew solo across country on July 20th. Macon got his commercial certificate in 1987 and became an advanced and instrument instructor on March 18, 1988.

     A a charter member of Cloud Capper’s Flying Club, Inc. in 1970 at the old Rowan County airport, Macon serves as treasurer at the renamed Mid-Carolina Airport. He bought his first plane, a 1998 Super Decathlon, in March 1999. Macon has flown 84 different airplanes, with 3,030 flight hours and 1900 takeoffs and landings.

     Macon sold the Decathlon and acquired the aviation love of his life, a 1996 Pitts Special S2B, affectionately called “The Ride”. He said, “The plane is like NASCAR on wings with a skin, tubes and a big engine. I was fortunate to find exactly the plane that I wanted.”

     Macon told of his first ever aerobatic flight in 1980 with then airport manager and aviation showman, Lindsay Hess. He said, “He had a Pitts too, a little under powered than mine, but it set me on a path for aerobatic instruction.” To date, Macon has over 1,000 hours in aerobatic flight.

      Completely hooked on aerobatics, Macon had his first International Aerobatic Club competition on October 15, 1999, in Farmville Virginia. Since then, he has competed in 42 IAC contests in 11 states with an incredible record of success. Winning first place in 30% of the events, Macon has also placed either first, second or third in 67% of them.

      Macon said, “I only competed twice in 2019 but won first place in both the New Jersey and Virginia contests. Then I missed a year and a half for Covid. My first competition for this year was on May 14 and 15 in Rome, Georgia, resulting in a second-place finish.

    A mechanical engineer by trade, Macon spent 40 years at what was eventually known as Performance Fibers in polyester manufacturing, maintenance management, mechanical design, marketing and sales. Business travels have included 27 countries and 38 of the United States.

   As a member of River of Life Church, Macon has served as elder and administrator. Active in the community, some highlights include serving on the Rowan County Advisory Board, the Rowan County Arts Council, and as Campaign Chairman and President of the Rowan County United Way.

    Hobbies, other than aerobatic competition flying, include driving and maintaining classic cars, currently a 1978 Datsun 280Z and a 1969 Chevelle 396 SS. Macon said, “And I also play golf, but I am much better at flying.”

     Kyle Bridges, from Congressman Ted Budd’s office, attended the ceremony and read, “To most people the sky is the limit, but to others the sky is home.” And Macon added, “And to me, it’s a playground.”

    Macon and his wife Pat have been married 38 years. Pat said, “Larry joked that I have never flown in his Pitts, and I have only seen it four times. I know I have seen it at least five times! I like to fly in our other plane to the beach and to see friends but flying around in circles like Larry does in the Pitts is his time. I am so proud of him, he has put in the work, but I am scared for him too and nervous but would never ask him to stop. I pray that he will be safe every day, and he does that for me too.”

    Mid-Carolina Airport Manager Valerie Steele said, “I’ve been here about 19 months now and Larry took me on an aerobatic ride not long ago. I get to have personal interaction with lots of aviation people and Larry is one of the best pilots, but better yet, he is just simply a good man!”

Sleep Problems

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By David Freeze

  I have been reading quite a bit lately about runners who don’t get enough sleep. Why? Because I am one of them and have begun to explore solutions.

   The strange thing for me is that I often include daily exercise and have long farm work hours, especially during summer. Should be able to go to sleep, right? Not often enough.

    For anyone with some insomnia, drifting off to sleep doesn’t come easy, nor does a full night’s sleep.

     Amy Bender holds a Ph.D. in experimental psychology, is a Calgary-based researcher at the Canadian Sleep Society and she helps Team Canada Olympians fall asleep. Ahead of Rio in 2016, she studied the sleep habits of 200 athletes to categorize their sleep problems and make recommendations based on their responses. If athletes score low on their ability to nod off, Bender knows what do about it. Here’s her crash-course on identifying insomnia and then bidding it farewell. 

    Bender says, “Do you struggle with insomnia or was it just a bad night?” She explains that there are three dead giveaways: waking up constantly throughout the night; not getting restorative sleep; and having difficulty drifting off within 30 minutes after turning out the lights. That last point especially is a big tip that a person is dealing with insomnia.

     This sleep disorder is probably common among your running buddies. There are a couple reasons for this. The first one has more to do with the personality types that are attracted to this lifestyle of sticking to a regular workout routine. “You might be a more A-type person and have more racing thoughts at night,” says Bender. When thoughts of a specific issue flood in, relaxing becomes increasingly difficult. 

       If the clock strikes 2:00 a.m. and your eyes are wide open, consider how strenuous of a routine you keep. “It is the most common sleep disorder. In our screening with Olympians, insomnia is the most relevant in athletes,” Bender notes. But haven’t we all heard that regular exercise is the key to better sleep? That’s partially correct. 

    “I think with the general population, vigorous exercise leads to reports of better sleep quality,” Bender says. But there’s a balance. When the workout routine strays from vigorous to extra intense, a person can pay for it when they go to bed, making someone a great candidate for disordered sleeping. 

   A 2014 study supports this notion and tosses another concern into the mix. Exercise too intensely and you may wind up with a whole slew of symptoms that come with this ailment. And yes, you guessed it, on that list is sleep insomnia. The study, published by Medicine and Science in Sports and Exercise monitored 27 male triathletes over a six-week period while one group over-trained and the other did not. The group that was pushed confirmed that sleep disturbances are prevalent among over-trained athletes.

    “People with insomnia have fatigue but not necessarily sleepiness. It affects time to exhaustion so you may not be able to run as far as you normally could,” explains Bender. Fatigue and hard running simply don’t go well together. 

   What can we do about it? Bender lists several tricks to test before booking a sleep specialist appointment. One running-specific suggestion: run early in the day. “If you’re running outside, getting light exposure before noon, that’s associated with better sleep quality,” says Bender. 

    She says the common advice of no screen time before bed seldom works. But the following things might.

  • Breathing- Bender recommends a sleep exercise. Breathe in for four seconds, hold it for seven and slowly breathe out for eight counts. Repeat that four times before bed.  
  • Cognitive shuffling technique: Pick a word. While trying to drift off, imagine objects that start with each letter of the word. For example, if the word is “Bedtime”, visualize items that start with “B” and then “E” and so on. By focusing on this, those racing thoughts that disturb sleep are less likely to invade your night. 
  • Progressive muscle relaxation: Runners who know the workings of their body will like this activity. Tense up different muscle groups one at a time. Then release and focus on keeping tense areas relaxed.
  • Reading: Invest in a little bed-time reading (unless you find reading keeps you awake, of course). This works for me.

www.salisburyrowanrunners.org 

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