David Freeze

By David Freeze

Our latest beginning runners class is going very well. Attendance is up from the fall and it is sure exciting that spring is here. I always think that spring and optimism are synonymous, they just seem to go together.

Here is another thing that goes with the beginning of spring. Over and over during this past week, I’ve talked with individual clients about shoe issues and the topic of last week’s group class was also shoes. Most runners have been inside more during the winter and are ready to move their training outside. Those who are primarily outside runners are ready to shed a few layers and are likely to think about running faster or farther in the better weather.

One particular client, Heather Fidler, is just beginning her running journey. She’s walking first and went out to get new shoes. Midway through the first workout, she knew she had the wrong ones. Her first solution was to return to an older pair for now and then move forward when the time is right. Hopefully her second solution will be to listen to my advice on how to get the right shoes. Back to this shortly.

From my experience, here are the ways you know if you are ready for new shoes. For sure, if you are still running or walking in shoes that you do yard work in, it is definitely time! Or the shoes are so old that you can’t remember where you bought them, its time. If your feet or joints or muscles start to hurt and medical problems can be ruled out, then its definitely time to look at new shoes. Look at wear patterns on the bottom of the shoes. If they are worn down across the shoe, or much more worn in certain areas, go visit the shoe store.

Over time, we all forget the feeling of how cushioned or responsive they were in the beginning. Sometimes, if you think the shoes just don’t have any bounce (that’s what responsive really means), consider new ones. But don’t jump the gun if tired legs have caused the lack of bounce. It likely will feel about the same.

Some experts suggest changing your running shoes every 500 miles. This advice is too generic because shoe life varies based on more than just distance; how heavy you are, how hard you run, your foot strike, and how old the shoes are (different from how many miles they have) all matter. Shoes can dry out over time and lose their shock absorption and resiliency. A pair of shoes is not still new while still sitting unused in a dark closet for two years. Believe it or not, I’ve heard that comment many times.

Another mistake casual runners make is to run in poorly fitted or worn-out shoes. We had 22 beginners in class last Tuesday night and I bet each of them has a story about what they think of their shoes. My experience with most beginners is that they just don’t put much thought into shoes, likely as Heather did. She looked for a nice color for cheap at a shoe chain. Don’t do either one.

Another great way to know if you need new shoes is to take them with you to the running shoe store and compare how they feel to a brand-new pair. If the new shoes feel more cushioned, supportive or stable, then you know you need new ones.

If not already there, make the jump to quality shoes. Go to a quality running store and get fitted for the right size shoe and those that match your need for neutral or stability shoes. Match your running goals to the shoe. This goes for all runners. Salisbury’s running store is Ralph Baker Shoes. Get the best shoes and a proper fitting from a staff trained to do just that. Ralph Baker Shoes recently won SRR’s 2021 Corporate Partner of the Year for all their support of local runners.

For upcoming events, check www.salisburyrowanrunners.org.

By David Freeze

If you are missing sleep either through struggling to switch off at night or waking up with something on your mind, you need to be very careful. Especially if you do it every night and a good night’s sleep is a rare thing. This is what will push you over the edge and bad things will happen. Without enough sleep, your body cannot recover, and while it will fight back to look after you, eventually it will be unable to keep up.

I am one of these people. I don’t sleep enough and never have. Overtraining as a runner can cause bad sleep, usually resulting in the inability to experience deep sleep. Have you ever heard of being too tired to sleep? I’ve been there and it is a real thing. On the flip side, if I’ve not been sleeping well for some other reason, this lost sleep has caused my running to suffer. My point is that next to hydration, I am convinced that sleep is the biggest factor in getting the best return from my body.

Here are some things that have helped me. Whether you run or not, if struggling with sleep, try these methods.

I often use caffeine as a training aid, but it can mess up your sleep, especially if the caffeine is consumed later in the day. Positive training effects wear off during the day, but caffeine can still linger to deter sleep. Leave it alone in the afternoon and evening and remember that chocolate has caffeine.

Always prone to wake up thinking during the night, I came across something big that helped me. There seems to be an endless to-do list of things on my mind. To lessen the worry that I will forget something, I started making a list ahead of heading for bed. Often, I leave the pen and paper next to the bed so I can add to the list and hopefully fall right back to sleep.

It’s simple, but leave the electronics in another room. Try to send any messages or make calls that concern you at least an hour before bed. Nearly everything will wait until you get some sleep.

At any given time, I’ve got a book going. If I know my mind is racing, I take that book to bed with me. Usually the book will do the trick. And then should I wake up and my mind jump back to the to-do list, then instead of laying there for hours watching the clock, I grab the book again.

Snacking and hydrating come next. I am always hungry, and I sometimes wake up at night needing just a small snack, especially if I didn’t eat something before heading to bed. What works for me is a half banana both times, just before bed and somewhere in the night. Bananas have sleep promoting nutrients and can act as a mood stabilizer and a muscle relaxer.

Exercise enthusiasts and anyone else for that matter need to hydrate. Most of us walk around dehydrated every day. Try to meet your hydration requirements earlier, rather than the last few hours before bed. I really don’t mind a trip to the bathroom at night, allowing a chance to confirm that my pee is clear and hydration is good. Plus, I get a middle-of-the-night update of current conditions on the weather radio.

My final one works for me. Most nights, I ask Alexa to put on talk radio, never anything political, and to stop playing in an hour. There is even an app called “Sleep with Me” that does the same, except Alexa does it without taking my phone to bed.

Final call for our spring beginning runners class! It starts 6 p.m. Tuesday evening at the Salisbury PD. We’ll definitely discuss sleep importance and lots of good things running! Go to www.salisburyrowanrunners.org for this and other upcoming events. 

By David Freeze

The wet weather of the winter and cold temperatures always make me look forward to spring. Just in the last couple of weeks, the longer days and some drier, warmer, more spring-like days have shown up. I can just feel an increase in energy on those days, and often a springlike day is way more productive in my various activities. Here are some of the reasons why we should all find time in the sunshine and the out of doors.

Sunshine is important for your bones, blood cells and immune system. It also helps your body absorb more of certain minerals, like calcium and phosphorus. Your body needs sunlight to make vitamin D, but you don’t need much. In the summer, most people will thrive with anything over 30 minutes. In the winter, you will need a bit more. I tell my training clients to shoot for at least an hour a day.

Exercise is always good for anxiety too. But it’s even better if you do it outside, compared to inside a gym or at home. Many of us feel like we’ve been cooped up too long already. Sunlight helps keep your serotonin levels up. This helps to raise your energy and keeps your mood calm, positive and focused.

The outdoors helps set your sleep cycle. Cells in your eyes need enough light to get your body’s internal clock working right. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as we age. When older, our eyes are less able to absorb light, and thus more likely to have problems with sleep.

Many plants put substances, including organic compounds called phytoncides, into the air that seem to boost immune function. Sunlight also seems to energize special cells in your immune system called T cells that help fight infection.

Studies show that time in nature can boost your creative problem-solving abilities. This is partly because the outside world engages your attention in a quieter way that lets your attention refocus. The more time you spend, the bigger the benefit, but even just “getting out for some air” can nudge your brain into a new thought pattern. And creativity gets supercharged when exercise and the out of doors are combined. Especially when electronics are set aside during outdoor time.

Studies also show that walking in nature helps restore our focus and helps us shrug off societal pressures, allowing us to remember and value more important things like relationships, sharing and community. Just taking a brief walk while at work or school can put us back into a productive mode.

All these outdoor positives make us better people. And just being outside regularly lowers mortality by 12% compared to those who stay inside. What’s better than the smell of freshly cut grass, flowers or recently tilled dirt! I catch as many sunrises or sunsets as possible. Just a couple of afternoons ago, I spotted a majestic crane flying away from the creek.

Long ago, I decided that a good day outdoors enhances my running and other activities the next day. Maybe it’s a mixture of all things previously mentioned but it sure works for me. And I hope just seeing these positives in print will provide encouragement for your own outdoor time.

And finally, if you have thought about joining a running class, there is still plenty of space available for the spring series provided by the Salisbury Rowan Runners, Novant Health and Salisbury Parks and Recreation. We are meeting again at the Salisbury Police Department. First class is March 16 at 6 p.m. Eight weeks of classroom instruction and on the road coaching to a better you, and yes, we will be outdoors gathering all those positives. www.salisburyrowanrunners.org or 704-310-6741.  

By David Freeze

Over the years of running and coaching, I get asked a lot of questions. One of my favorites goes something like this, “I’ve noticed that my knee and hip are a little tender on my right side. What could be causing that?”

Almost always the runner or walker will admit to using the same course just about every day and always going the same direction. Roads slope downward and so do many sidewalks, primarily to allow better drainage. As creatures of habit, we fall into a certain sameness of workout routes and therefore more pressure is put on the same side of our body carriage. The worst cases come from those who run on the indoor tracks at a fitness facility only a few days a week. Most indoor tracks do suggest running alternate directions per days of the week, but sometimes too many days on the same course or the same direction cause the balance issues. The simple answer — vary your course, distance and direction.

One-directional running isn’t the only cause, however. A previous injury can cause one side of the body to be weaker. I had arthroscopic knee surgery for loose cartilage in 2012 and it took months of work to get balanced again. Cross-train with bicycling, Pilates, and core routines.

But what if you already do those things and there are still injury issues? I’m betting one side of your body is stronger or maybe even more flexible than the other. A lot has been written about each of us having a dominant side, which not surprisingly almost always turns out to be the stronger side.

Here’s the method I use to find someone’s dominant side and how I measure my own balance. Stand on one leg at a time and see which side you can hold the longest. Of course, the longest side will almost always be the same and thus the dominant side. Another way, just a little trickier is to do one leg squats from both sides and compare. A fun trick is to pretend that you are riding a surfboard and the foot that you put in front is likely your most stable one and therefore your dominant side.

When the weaker side isn’t strong enough to bear the burden of extended running or even quick walking, it can lead to common injuries, including iliotibial band syndrome and patellofemoral pain syndrome, or runner’s knee. Injuries often center on the hips, and weakness in core muscles like hip adductors and abductors.

Therapists, trainers, and physicians recommend several exercises that can help strengthen a lagging side. Some you may already do, such as lunges, clamshells, and one-legged squats, with or without weights. Give the nondominant leg an extra set of these exercises, starting and ending on the weaker leg, and you’ll be on the way to better balance.

I would prefer to just go out and run because it’s my favorite thing to do. But I learned these lessons the hard way. Keeping your body balanced and your core strength strong will always make for better running, walking and general exercise. And a good run makes for a great day!

Our next Beginning Runners Class is set for the Salisbury Police Department on Tuesday, March 16, at 6 p.m. We’ll meet any virus guidelines still in place and the location makes for a wonderful downtown running course. Participants will once again learn about running form, shoes and equipment, stretching and strengthening, injury prevention and nutrition. We start at a half mile of running/walking the first night and proceed to a graduation 3.1 mile run and a free 5K race is included in the entry fee of $65. This is the 16^th year for the BRC and is co-sponsored by SRR, Novant Health and Salisbury Parks and Recreation.

For more info on this class or other upcoming events, go to www.salisburyrowanrunners.org or call 704-310-6741.

By David Freeze

Last Saturday, mid-morning, I started getting texts from other runners. For a few weeks, many locals with lots of miles and marathons were keeping up with Bob Marchinko on his quest for not just another marathon. Long-time coach and educator, Bob fell off a roof and broke his neck last June. Words like paralysis were used, but with the grace of God, Bob was able to return to running. A strong effort at a half marathon got him thinking about the possibility of chasing the N.C. age 49 marathon record.

Bob said, “I chose Oak Island, since it was close. The weather was rough, and I did have some stomach issues, which caused me to run the whole race without taking water or GU (energy tabs). I was fortunate to be able to manage both things. I will just say God is good and I am blessed! Back in August, when I started my rehab, I had no plans on racing, I just wanted to feel normal again, so the races have just been icing on the cake.”

Bob’s time of 2:31:3, a 5:47/mile average, did get the N.C. age group record and he won the race. He expressed thanks to all his friends and family for the ongoing encouragement on his inspirational journey.

For various reasons, I was especially impressed that Bob’s average heart rate during the race was 177 beats per minute. Maximum heart rate is calculated by subtracting age from 220. In Bob’s case, his maximum heart rate, or the level at which experts say he shouldn’t exceed for long-term exercise, would be 171. For two hours and 31 minutes, Bob’s heart worked very hard.

Runners’ hearts during exercise do work very hard. But just like any other muscle, training that heart to do more provides exceptional cardiovascular benefits. Running’s impact on the heart has long been studied. In 1985, one study concluded that “Regular runners have slow resting pulse rates and a high maximal oxygen consumption.” Echocardiographic studies have also shown that distance runners have “larger, thicker left ventricles and their hearts are more efficient than those of sedentary people, pumping a larger volume per beat.” This phenomenon is called “Athlete’s Heart,” and is a result of intense cardiovascular workouts. No matter the number of miles we log each week, it all adds up to a lower resting heart rate, lower bad cholesterol in your blood and lower blood pressure.

Regardless of all these good things, there are frequent studies that analyze how much running is enough to get these benefits and there are always some that say that too much running isn’t good.

When a young and healthy runner does die while running, it’s almost always due to a genetic heart abnormality called hypertrophic cardiomyopathy, a condition in which the walls of the heart become thickened for no known reason. This condition affects 1 in 500 people. Though deaths like these often steal headlines, the risk of such an occurrence is quite low. In fact, my very first column for the Salisbury Post was about the death of three runners in the same Detroit Marathon that I had recently competed in.

Even if you’re born without a heart condition, there’s a chance you may develop one as you age. Heart disease is a broad term that describes a range of conditions that affect the heart, including clogged arteries that can cause heart attacks and stroke. Heart disease is the leading cause of death for both men and women in America. But regardless, if heart disease does develop, nearly everyone affected will be encouraged to continue to exercise in some manner.

For my generation, one of the most famous runners in history was Jim Fixx, the author of the best book on running I ever read, The Complete Book of Running. Fixx began running in an effort to beat family history that was loaded with serious heart disease and his own heavy smoking habit. It did take Fixx’s life eventually, but not until he had lived nine more years than his dad and brother.

This past week, I wore a medical heart monitor for 48 hours. More on that later.

The Will Run for Food 5K benefitting Rowan Helping Ministries is Saturday. www.salisburyrowanrunners.org .

By David Freeze

Runners everywhere have used caffeine to their advantage for years. I was one of them. Through the 1980s and ’90s, I raced nearly every weekend, spent time doing 75-100-mile weeks and knew I had found my best sport. The quest to be good drove a lot of my competitors to extreme means to place high in the best races, with rumors including performance enhancing drugs surfacing. Racing was serious business then, with a devoted group of focused athletes often driving hundreds of miles to find a race. It was a different time!

Today, runners seldom put in the work that we did then. And if they do it for a while, the sustained effort often doesn’t last. With a few possible exceptions, the most competitive races are past us. I sometimes felt like a NASCAR driver going from track to track racing the best.

I can’t drink coffee though friends have often tried to get me to. But during this racing period, I loved Mountain Dew and an occasional Diet Coke. In the beginning, I didn’t know why but I soon found out that either gave me a certain boost on race day. On the drive to just about any race, I started with a 2-liter bottle of diet Mountain Dew, mixed half and half with water, and one of my favorite snacks. My goal was to arrive at the race well-hydrated and with a caffeine buzz. This mixture worked for some amazing race times.

But how does caffeine enhance performance? The International Society of Sports Nutrition says caffeine increases calcium availability, which helps your muscles contract more forcefully and delays muscle fatigue. It also increases exercise metabolism and the availability of glucose and glycogen, which will allow you to run longer without having to slow down. Most importantly, caffeine stimulates your central nervous system (CNS), which has a number of effects on your body, including pain suppression.

Some studies have also shown that caffeine may modulate the release of dopamine into your bloodstream as well, which can impact alertness, pain, motivation and effort. The group’s findings also support a certain placebo effect, meaning that your mind expects to run well and you do.

I watched some of the best racers for years drink a cup or two of coffee within the hour before a race. In fact, there is an old photo of a pair of running shoes with a Styrofoam coffee cup in each shoe, both items supposedly ready to go to work.

There are many ways to get caffeine today besides drinking coffee or soft drinks. Currently, energy gels, shots and drinks, plus mouth rinses, chewing gum and pills all can provide the caffeine boost.

What are the side effects and how much is too much? The Olympics and the NCAA both banned caffeine in excessive levels but that level is almost impossible to reach without excessive pill use. Studies say that past a certain level, any kind of performance enhancement levels off and likely will even decrease. Turns out that the two regular cups of coffee are about right for the average individual, but not for all.

Coffee and energy drinkers sometimes drink too much caffeine, and where that tipping point is depends largely on the individual. Negative side effects include tachycardia, heart palpitations and anxiety, and the ISSN paper highlights that 50% of elite athletes face mental health problems at some point in their careers. High levels of caffeine consumption could potentially make the problem worse.

Caffeine’s impact on sleep is perhaps the most significant negative side effect of the drug when it comes to physical performance. Some athletes’ sleep is less affected by caffeine than others’, and the paper explains that this has more to do with genetics than anything. My own feeling is that sleep and hydration are the most important performance factors and must be done right, so weigh the above information with your own judgement.

The Will Run for Food 5K at Centenary Methodist is just ahead on Feb. 27. This and other upcoming events, including the spring Beginning Runners Class, are listed at www.salisburyrowanrunners.org.

By David Freeze

Runners and walkers are nice people, almost always. But once in a while, one of them will forget their ethics and manners. After participation as a runner or volunteer in 1,500 races over 44 years, I thought I had seen it all and sometimes have said just that.

A brain low on oxygen must be the excuse for something that happened recently at Winter Flight and also at the Santa Run. One of the top runners cut the course at the Santa Run and did it not far from the finish. Then, at least two more people did it at Winter Flight and a blatant occurrence happened at a race in Statesville last weekend. For sure, stay on the designated course. And if there are turnaround cones, go all the way around the cone. Cheating the course will be a guaranteed immediate disqualification in future local races. The last disqualification occurred a few years back when the race leader cut across the grass to shave off seconds on an asphalt course at Salisbury Community Park.

If the race brochure or website states that no dogs are allowed in the event, don’t bring yours to run. And if its not stated, make sure you call ahead to see if dogs can be allowed by starting in the back of the pack. All registration sites have a phone number or email to ask these questions. Numerous accidents with dogs and especially their leashes prompted these rules.

Regardless of the situation, whether your best friend or wife or sister couldn’t make it, don’t run the race under someone else’s name using their bib number. The mass confusion that this causes with tabulating the results is a surprise to most who do it. Especially when every single race held in Rowan County will gladly help transfer a registration to another person because of sickness or for just about any other reason. We want you in the event, just go to the trouble to do it right.

And even worse, don’t run in a race without registering. There isn’t a good enough reason to do that. Recently, we’ve had parents that wanted to run with their child just to accompany them. Rowan County races have safe courses and registration fees that are half of Mecklenburg County races and remain very affordable, especially considering the value of the shirt, refreshments, awards, door prizes and that a local charity is the beneficiary of the proceeds.

Worst case of the above is a runner that intentionally comes to the race to “bandit” the course. In other words, they let the race start and then jump in at the first curve, turn or congested spot. Then, they test themselves against the real participants, before sometimes but not always getting off the course just before the finish. And the lowest of the bandits work their way through the refreshment area before slinking to their car. No, the road is not free during a race!

And finally, once you’ve finished the course as a properly registered runner, go enjoy the refreshments and any vendors or entertainment. But do not head for the area where the results are being tabulated, either by manual or chip timing, and then start asking questions of those hard at work. They don’t have time to look you up! When left alone, they will very likely have those results by the time you’ve enjoyed the other amenities.

Bottom line, yes, these events are competitive. But do your racing honestly on the course and honor those that work hard to provide the races and the charities that receive the proceeds! Don’t do the above things. A runner who doesn’t follow the rules or demands special attention because of poor manners means you didn’t act as a you should on race day.

Don’t be the runner that volunteers, participants and spectators go home talking about with a frown on their face!

The next race is one of our best, the Will Run for Food 5K and fun run at Centenary Methodist on Feb. 27. For more information, go to www.salisburyrowanrunners.org .

By David Freeze

The average American child between the ages of 8 and 12 spends 1,200 hours a year in front of screens, according to the American Academy of Child and Adolescent Psychiatry. That’s about four hours a day of being sedentary and glassy-eyed. And while screens aren’t all bad, too much screen time can lead to less sleep, reading, physical activity and time outdoors. Screens, in other words, often rob children of the things that help them thrive and stay healthy.

Add to this the fact that even before the pandemic, youth sports participation has been declining, down from 45% to 38% since 2008. Organized sports provide the benefits of exercise and learning how to be part of a team. And according to the Aspen Institute, 30% of those kids who previously played are less interested now.

As the Zoom-classroom marathons drag on for kids amid questionable success, finding the outdoors again just as parents and grandparents did before, might be the solution to all of this.

If team sports continue to fade away, how will we get children moving again so that they can still enjoy the benefits of regular exercise? The answer, if we can capitalize on the recent promising trends, is to focus on the growing interest in outdoor activities.

Research by the Harris Poll in October found that 69% of Americans reported a heightened appreciation for outdoor spaces during the pandemic, while 65% said that they try to get outside the house as much as possible. Younger people too! A survey by Civic Science found that Gen Zers and Millennials (those between 13 and 34 years old) were the most likely to say that they planned to do more outdoor activities as a result of COVID-19 related shutdowns.

“If those numbers are right, it would be the most significant increase in people getting outside for their health and well-being that we’ve ever seen, which would be remarkable,” says Lise Aangeenbrug, executive director of the Outdoor Foundation.

Were you one of those adults who decided to buy a bike this year or who tried regular walking, running, climbing or hiking as a way to beat the mental stress or added weight from staying at home more than ever? Bike and running stores struggled to keep up. This year, bicycling became the third most popular sport for kids (up from 16th), according to the Aspen Institute. Yellowstone saw more visitors in July 2020 than it did the previous year. State parks have seen a surge, too, as more families got outdoors but stayed closer to home to do so. Some parks even ballooned past capacity and had to turn people away or issue warnings and direct visitors to lesser-known sites.

According to numbers from L.L. Bean, sales of kayaks and family tents jumped 128% and 53% this year, respectively. Nationwide sales of camping supplies saw a 31-percent increase from the year before. Snowshoe sales at L.L. Bean were up 40%, and REI expanded its inventory of winter gear in anticipation of all-time highs in consumer demand.

Groups like the Outdoor Foundation and other organizations want to sustain the momentum. Aangeenbrug said, “When you think about what makes new habits, it’s to repeat and reinforce the experiences. If you couldn’t stand to be in the house one more minute, and you kept going outside and you kept having good experiences with your family and your kids and you did it enough, the likelihood is higher that it’s something that’s going to be a part of your life.” In other words, if your kids love getting outside to hike, run, camp or climb, make sure you continue to provide those opportunities even after the pandemic has subsided.

As adults, we should be interested in bringing even more people into the activities we tend to take for granted. By doing this, I think we not only can reverse the decline in team sports but foster more well-rounded and confident kids by building on the outdoors momentum of 2020. Youth leagues should start again soon, teaching life lessons and providing competition.

I’ve had a surge in requests on how to get kids started in running the right way. Our next beginning runners class starts on March 16. Attentive kids, 10 and up, can register for the class with a registered adult. www.salisburyrowanrunners.org . 

By David Freeze

A different location still brought out a crowd of 292 participants for Rowan’s best known race. The dairy cows lined up to watch the runners as many of them made rare visits to the rural countryside. Here are some of my own special memories from last week’s 38^th annual event.

A total of 55 volunteers worked the event while participants came from five states.

Hope Julian, 11, from China Grove, won the women’s 5K with a sizzling 22 minutes and 5 seconds.

Molly Nunn, from Clemmons, has won the women’s 8K multiple times and did again at 30:17, the same time as last year. She won $125, a portion of which she donated back to the race and plans to use the rest to help purchase a new pair of shoes for her training partner from Winston-Salem.

Lisa Deaton of Charleston, S.C., shows off her age group medal and hoodie from last Sunday’s Winter Flight. Deaton and friend, Michael Liebowitz, flew to the race. Submitted photo.

Matthew Martin, another China Grove finisher, beat his brother Jonathan by 5 seconds to win the 8K in 24:55. Those finishes were special enough but both Martins got a memorable treat. Matthew said, “Our grandma is Anna Martin and her memory has gotten pretty bad plus she physically can’t get around very well. But she is pretty healthy. Our dad brought her with the intention of getting as close to the finish line as possible so that she could see us finish the race. The plan was also to leave her in the car while keeping her away from folks due to COVID. It worked out perfectly that she got to see us finish from the comforts of my dad’s car. We are extremely thankful for the firemen/volunteers that they were able to clear a spot for her to spectate. We’re glad she got to come because it’s been a while since she has seen us race. We always enjoy Winter Flight and we’ll be back next year!”

Mrs. Martin and her son arrived a little late to the race after the road was blocked by the firefighters because the runners would finish a short distance away. Those Locke firefighters found out about Mrs. Martin just as someone moved their car from a spot at the finish line. They made a way to get her car to that perfect spot just as her grandsons finished in front of her while winning the race. West Rowan Fire Department also worked the event.

As the area’s best runners, the Martin brothers are training hard to beat the course record at the Myrtle Beach Marathon on March 6.

Lisa Deaton and her friend Michael Liebowitz of Charleston, S.C., fly to a race on as many weekends as possible. Last Sunday, they landed at the Mid Carolina Regional Airport and took a loaner car to the race site on Sloan Road. We talked on Tuesday morning as Lisa shared her report on the race and much more.

Lisa knows her stuff because she directs the Race the Landing 5K in Charleston and has for eight years. Lisa also is an excellent runner, winning her 5K age group Sunday in 23:05 at age 56. But as one serious runner and race director to another, I was focused on her words as she described her first Winter Flight experience. Both Lisa and Michael are pilots and Michael owns the plane, a Cirrus SR22 that’s special because the plane has its own parachute. Lisa said, “We love coming to N.C. better than any other state. I have family in Statesville and our favorites are the Outer Banks and this area. I’m a flatlander so the hills were tough but well worth the great course. Where did you get all those smiling, gracious and kind volunteers? And the race was COVID perfect! We just liked everything about the appealing race including the cows and the little colored dots on the race bib signifying our wave start.”

It takes a while to put this event to bed for another year, just as it takes months of planning to have it. Rowan Helping Ministries will receive a check for more than $10,000 and the runners, walkers and volunteers went home with a great experience.

The next race is the always well-organized event at Centenary Methodist Church’s Will Run for Food 5K on Feb. 27. Look for it and other upcoming events at www.salisburyrowanrunners.org .

By David Freeze

A few years back, I heard from a former running client about her involvement with Ainsley’s Angels. Allison Tuck’s son is handicapped and couldn’t run but he loved the environment around race day. Allison wanted to know if we would allow wheelchairs, specifically a special kind of racing chair, in the event.

We liked the idea so much that the one chair grew to as many as six in our races and even more in some others the Angels have attended locally.

Ainsley’s Angels of America was founded by retired U.S. Marine Major Kim “Rooster” Rossiter, Ainsley’s dad. He noticed that when she went for her first jog during a local road race in 2008, she gave a radiant wind-induced smile that anyone would envy. In an instant, running provided the family with a therapeutic means to fight the devastation associated with learning and trying to live with the fact that sweet Ainsley had a terminal illness that would eventually take her to heaven in February 2016. Today, her incredible legacy lives on, and Ainsley’s Angels of America has grown to over 70 cities and 33 states.

Local Ambassador Lauren Bruce said, “In the Triad, we roll with nearly 50 Angel riders, 22 racing chairs and 70 Angel runners of all ages, paces, and backgrounds now celebrating three years of inclusion, education and advocacy. We aim to ensure everyone can experience endurance events and build awareness about America’s special needs community through inclusion in all aspects of life. Our Angel riders are our purpose and inspiration, and I like to say that we take riders from the sidelines to across finish lines. On race day, we fit each rider for a specialized racing chair and pair them with runners who volunteer to lend their legs so they may roll with the wind. Our runners and riders meet as strangers but leave as family.”

Lauren has recently assumed Ambassador responsibility for the Triad Angels, which includes the Rowan County area. She said, “I have always been an avid runner, and I first saw Ainsley’s Angels at a race in Jacksonville, N.C., about five years ago. I was instantly intrigued. When I moved to the area, I heard that the Triad was just getting started, so I immediately signed on to help however I could. Since my very first race, I have had the honor of being pulled by our Angel riders in multiple distances from 5K to marathon, and even in the 2019 Marine Corps Marathon as an official charity partner with Ainsley’s Angels. I stepped into the role of local ambassador in 2020 and am absolutely thrilled and excited to continue building our community and sharing the pure mission of Ainsley’s Angels. You don’t have to be an elite runner to join our family, or even a runner at all. We welcome all gifts and talents from race day logistics and setup to community outreach and more.”

Four Angel teams, always named for the rider, will compete today. Team Logan is a father and son duo, hailing from the Catawba Valley with multiple Boston Marathon qualifications and hopefully a 26.2-mile journey there in 2022. Team Ethan recently completed a marathon in honor of his fellow Special Olympics North Carolina athletes. You know he is enjoying the race when he is relaxed enough to comfortably sleep in his chair, “Blaze.” Team Gabe is a first-time team, and we cannot wait to see them roll with the wind. Team Matthew will be one of our fastest teams on the course, so keep an eye out for them.

For 2021, Lauren’s goals are to keep rolling safely and continue growing the Angel family with new riders, runners and guardian angels. She said, “We cannot wait for the safe return of more races and events. We hope to see you roll with us. Visit ainsleysangels.org or email nctriad@ainsleysangels.org to join our family.”

About 300 runners of all ages and abilities will also compete this afternoon, benefitting Rowan Helping Ministries, in the 38^th Annual New Sarum Brewing Winter Flight 8K/5K and Fun Run at the Millbridge Ruritan Building at 690 Sloan Road, Mt. Ulla. Race day registration is available from noon to 1:45 p.m.

For more information on today’s race and others upcoming, go to www.salisburyrowanrunners.org .