David Freeze

By David Freeze

How to have a perfect run!!

   This title is impossible! You can’t just have a perfect run. Even if you sleep well, eat all the right things, just had a rest day and are wearing new shoes. I have had all these and almost never does the perfect run happen! I often wonder just how I would want my very last run to be, whenever that may come.

    For now, here’s a description of my 4.31 mile run from home on Saturday morning, January 4^th. Why? Because it was at least near perfect, and totally unexpected at that. The temperature was 25 degrees at 5:45am when I headed out in the dark. I walk the gravel driveway since my back accident and then start running on the paved road. First is 3/4^ths mile uphill on Weaver Road where I noticed a little more energy than usual. A stout, cold wind pushed me along, but I dreaded meeting it when coming back later.

     It was a dark morning with only a sliver of a moon plus the possibility of seeing some meteors as the tail end of the Quadrantids passed through. Running south on the flatter Patterson Road was a breeze and I felt better and better. Passing homes of friends and neighbors with light weekend traffic added to the fun. I noted my breathing and heart rate were especially good. At this point, it seemed the legs were carrying my body along with little effort.

    I was glad for the handwarmers in my mittens as the cold sidewind was constant. The toboggan on my head and the two dri-fit shirts and one light jacket seemed perfect. Up and down a little hill, the legs felt better and better and then at the turnaround, I headed back toward home. Similar to turning a horse back to the barn, the effort seemed even easier. I saw no meteors although I was looking constantly. I didn’t care, running was good, easier than nearly every day since the accident.

      My Garmin 265 watch from Back Country and Beyond kept recording good stats including a steady increase in speed. I was having a blast while exceptionally light on my feet and the Brooks Ghosts from Ralph Baker Shoes I was wearing.

    Soon it was time to turn downhill and into the wind for the last push toward home. Where was the steady wind that had pushed all the flags uphill at the Price of Freedom Museum? Most of the flags were relaxed with only minimal movement this time by. Yes, maybe it was possible that I could count this as the unheard-of run where I didn’t have to meet the returning headwind. Energy and breathing were both so good that I kept going on past my driveway down to the nearest neighbor’s before stopping.

     Uncommonly, I stopped my watch while shaking my head and saying, “Wow! Thank you, Lord!” Was this the almost perfect run, one good enough to make me content if something similar was my last one ever? I think it was, and I stopped just far enough from my own driveway to do my morning prayers while walking back. The horses met me for their morning apples while I was still shaking my head in disbelief. These runs are few and far between and the best way to start my day. Only a light dusting of snow could have made it better! I hope by the time you read this, I got that snow and attempted yet another perfect run.

     We are just less than a month before Rowan’s biggest running event, the Forum Fitness Winter Flight 8K, 5K and Fun Run. Everything happens starting at 1:30pm and hosted by Catawba College on February 2^nd. The 8K is the North Carolina State Championship event while the 5K is shorter and less challenging. The fun run is two times around the Shuford Stadium track and open to anyone of any age. We also have a wheelchair event for both the 5K and 8K courses.

    All 8K and 5K participants get commemorative hoodies and are eligible for one of about 160 awards. Refreshments follow all four events. All proceeds go to Rowan Helping Ministries.

For more information on 2025 Winter Flight, please go to www.salisburyrowanrunners.

By David Freeze

Stu Stepp Continues His Recovery!

      SRR member Stu Stepp grew up in Hendersonville NC where he began his running journey at Flat Rock Jr. High. Stu joined the track team in 9th grade, then as a junior and senior at North Henderson High School he qualified for four state championship events, the open 400, the 4 x400, the 4 x 200, and the 4 x100. Stu said, “I was the anchor on all three relays. We were state runners-up both in ‘95 and ‘96 to North Rowan. I did cross country too, but I was a soccer player and wasn’t good at running distance.”

     Stu stopped running until about 2008, when his doctor said to lose weight or go on Lipitor. He said, “I met some local people and eventually we formed a running group in Salisbury. The madness began as I ran 28 total full marathons from 2012 to 2022 and completed five 100 mile running races, as well as numerous other ultra marathons. It’s hard to explain all of this to my non-running friends but call it a form of healthy coping. Healthy in the fact that if I wasn’t running, I could have been coping another unhealthy way.”

     Having qualified twice for the Boston Marathon and three times for the Western States 100 miler, Stu possessed a good mixture of speed and endurance. He said, “I redefined what an ‘accomplishment’ in running meant to me. To go out and participate and to do the race, the event, is the accomplishment. There is glory for all runners, walkers, adventure seekers in doing the event. Being fast and strong is great but just finishing in my opinion is the greatest accomplishment.”

      Stu completed the Indiana Trail 100 miler in October 2021 and would complete a 5K and two half marathons after it. He completed all three races while not feeling well, then realized he was having trouble breathing when running. At 5:15 am one morning while running from the YMCA, Stu couldn’t breathe and walked back to his car.

      He said, “I’ll never forget that day. A few days later, I had developed a blood clot in my left leg and learned the reason I couldn’t breathe was because of clots in my lungs. While I was having surgery to remove the clots, I unfortunately had a ‘shower of strokes’ and since have been on this new journey of redefining my life.”

     A former teacher at West Rowan Middle School, Stu said, “I am now a tutor at RCCC, which isn’t teaching but is close, and I am the “stroke advocate” for Novant at the hospital, a volunteer position. I speak to as many stroke survivors as I can and tell them my story which hopefully offers them inspiration for their recovery. With the help of Novant, RCCC, and the YMCA I am in the process of starting a stroke support group here in Rowan County. I also have a big goal of going to graduate school with the hope of getting a master’s degree and possibly working full time again. And one day I will run again.”

     With no feeling on his left side, Stu said, “My entire left side is a lot weaker and although I’ve come a long way, I still have a good bit of trouble with my left hand and arm. My walking has slowly improved over time, along with almost everything else. Getting into water was the biggest game changer with my therapy, giving me balance and resistance and making me feel alive.”

        On New Year’s Day at our Resolution Run 5K, Stu was one of 73 finishers. This Saturday is the 3-year mark since his strokes. Stu said, “Walking the 3.1 today definitely wore me out but it’s something I can do once a month or so. Just like anything else we do, the more repetition the easier it gets. For me and other stroke survivors this is true because it’s just repetition on a much bigger scale. I enjoy being at running events and around those I used to run with. I still have big goals of walking a little faster and going a little further. I will always consider myself a part of the running family regardless of if I run again one day.” 

       He continued as a stroke survivor, “Work on the small goals and have bigger goals that you want to achieve. Everything is therapy. Keep showing up. Keep doing the work. Some of us are made to climb mountains, I truly believe I can, survivors can get back a lot of what we lost but it takes a lot of physical and mental work. One foot after another.” 

      Stu will lead his first stroke support meeting at the Hurley YMCA on Jake at 7 pm, February 3^rd.  Lasting for an hour, meetings continue the first Monday of each month at the same time and location. Stu will soon have a Novant email address for those with questions. It’s for survivors and their supporters. We will post it when available.

By David Freeze

The Resolution Run, Treadmills and a Personal Christmas Story

       This coming Wednesday, January 1^st is the Bradshaw Rogers Financial Partners Resolution Run 5K at The Forum, starting at 9am. Registration is $10 early and $15 on Wednesday, way cheaper than any other event all year. Make a commitment for a year of better health, whether walking or running, and you’ll get a safe course, new shirt, refreshments, plus accurate and posted results. The top 10 males and females get a medal, but there are no age groups. Run or walk for fun, the weather looks great! All this benefits Rowan Helping Ministries.

      My daughter got a treadmill for Christmas! She has a marathon ahead and is struggling to get the outdoors work in. Running outside is always better than a treadmill workout because all races are held on the roads where the conditions can be challenging. Temperature extremes, sloped roads, turns, headwinds and rough pavement are just a few things that you won’t find when training on a treadmill.

     But a good treadmill can help the training effort. If time is tight and you can only run for a certain number of minutes, do it on the treadmill and work on your form. If the race coming up is hilly, then use the incline and if pace is an issue, you can get a good feel for the desired pace quickly.

     My granddaughter, the Booper, loves for me to read books to her. She is fascinated by good stories in library books where she now picks out her own. I just stand and wait till she comes back with 5-6 good ones. Then we read them in her order. I don’t get to choose.

     Having just turned five in October, Booper noticed that our favorite reading recliner is getting tight. My butt is staying the same, but her little body is getting bigger. We talked about finding a new, wider recliner. I found individual theatre chair recliners for sale at Walmart online, but Booper didn’t like the color or the idea. My plan was to set two chairs side by side, but the arms would keep us from sitting together.

     I showed Booper, sometimes called Monroe Bishop, the photos, to which she said, “But I want to sit beside you when we read!” I will admit that melted my heart, and soon we spent most of the day looking for a wider recliner, one with some growing room. We carried a tape measure because we only had 20 inches of width in our regular chair, and we needed at least 26 to allow for a little growing room.

     I went to the Habitat Restore (a fascinating place), then together we went to Lexington and then back to Spencer shopping for the right chair. We reloaded on books along the way but couldn’t find the right chair. I dropped her off at home and we were both disappointed not to have the solution.

     Alone, I made a trip to Concord, where I stopped at Big Lots on the first Saturday of their “going out of business” sale. It was just me, a parking lot full of cars and what seemed like hundreds in the store. People were sitting in the chairs they had picked out and just as I found the perfect wide recliner, another couple decided to buy it. With some luck, they got the showroom sample, and I got the last one still in a box at half price of the best one we saw at Transit Damaged Freight in Lexington.

    My nephew mostly lugged it upstairs, while I tried to help. We got it set up and waited for the Booper to find it. She did, just a couple days before Christmas, and now we’re set for a few years to come with 27 inches plus of room. For now, with her fast moving childhood, I hope there are many more years of reading together. This segment didn’t have a thing to do with running, but that’s OK. The gift of grandchildren is especially meaningful at Christmas!

     In other news, I passed 200 miles of running on Christmas Eve in just 64 days since Dr. Eline’s Kyphoplasty procedure. A glorious Lord’s gift of a five-miler on Christmas morning was special too, something that I wondered for a while if I could ever do again. Thank you for the continued prayers! Look for the Resolution Run and other events at www.salisburyrowanrunners.org

By David Freeze

Resolution Run 5K and a Red Cross Blood Donation

      One of my favorite races each year is the Bradshaw Rogers Financial Partners 5K at The Forum, and here are a few reasons why. The run/walk is held each year on January 1^st, the actual final resolution day for most people. And many of us have consumed way too many calories since Thanksgiving, so this date is the perfect time for a commitment and resolution to get more exercise That statement alone is too broad and rarely achievable because it is. But what if you decided to do your resolution in a trackable and achievable way?

     One of my neighbors, 12-year-old Naomi McDonald, told me that she was going to do 12 races during 2025 and it all would begin with the Resolution Run. Two friends, husband and wife, told me that they were going to walk some of our races this coming year as a commitment to better fitness.

    The Resolution Run 5K has several purposes, one of them being an opportunity to commit to a year of better health. Additionally, this is by far the lowest priced race of the year and 100% of all proceeds go to Rowan Helping Ministries. Cost is just $10 for early registration and then $15 on January 1^st. Donations of cash, non-perishable food and especially canned goods plus used running shoes will be accepted and used at Rowan Helping Ministries.

    Each participant will get a new shirt left over from our 2024 races, refreshments after the 5K and the unparallelled feeling of achievement on the first morning of the year. Especially if that achievement is a new thing, and you decide that you want more in the near future. All runners and walkers will be timed on an accurate course and results will be posted online afterwards. The top 10 male and female runners will get medals but the event can be as competitive or non-competitive as you want it.

     Start time is 9am but plan to arrive by 8:15 to enjoy the check-in process while picking out your new shirt and a bathroom break. The Resolution Run uses the Butterball course which is protected by Salisbury PD, other volunteers and is coned off. Count all this as a fun morning with no pressure and come make that commitment to better health, especially if all this is new to you.

     I am a big advocate of giving blood and have been doing so for more than 25 years. Since my back accident in May, I had not given but got back on track at Fieldstone Presbyterian Church in Mooresville on Monday. Why there? Because I have given four times there and each one has been extremely welcoming and pleasant. Homemade cookies help too!

     A co-worker told me once, “There is no way I am going to give blood!” My response was, “How will you feel when you need blood?” His response, “I hope it will be there.”

     Perhaps you have heard some of this before. Every two seconds, someone in the US needs blood for surgeries, cancer treatment, chronic illnesses and traumatic injuries. The need for blood is constant, with only about 3% of eligible people donating yearly. About 328 million people currently live in the US, and 6.8 million give blood. About 13.6 million units of whole blood are collected annually. Blood donations include red cells, platelets and plasma, and are one of the most important things we can do to help others, especially at this time of giving. There is no substitute for blood, and it can’t be manufactured. Your gift of blood will be appreciated.

       Go to www.redcrossblood.org or www.oneblood.org to read more and schedule a donation. Giving blood is a favorite thing for me to do, recently made more fun because I have become a competitive giver. Of course I want to give as often as possible, but being competitive by nature, I now test myself with how quickly I can give a pint. Red Cross would frown on any more details, but I regained the SRR record this past week.

     Look for more about the Resolution Run and other activities, soon to include a blood drive, at www.salisburyrowanrunners.org

By David Freeze

A Magical Run This Morning

    What makes for the best runs, the ones we remember? Have you ever thought about it? On the morning of Tuesday, December 3^rd, I had one and here’s why I finished all excited about the effort.

     I don’t usually see anyone else out running so early in the morning. Since my effort at recovery, the other runners around here have gone other ways or later in the day.  

     Late the day before, I heard about the possibility of snow, just like most of you did. I always get excited about snow since we see it so seldom in this area. Predictions were that snow would fall about 2:30am, so I got up and checked outside. Sure enough, we had snow! I went outside and made a few pictures while walking around in it. But already, I was excited for my 5:45am run!

    It was 23 degrees when I got up at just before 5am and hit the road thinking that the pavement had very little snow and it wouldn’t be slick. I was wrong on both counts. The pavement in spots had swirled snow with icy spots, and when passing next to or under trees, I felt my feet slip on occasion. As most snow and ice runners figure out quickly, if the first foot slips and the other doesn’t stabilize the stride, then you’re likely going down. Over the years when I was a faster runner, I fell so hard on pavement a few times that my teeth felt the jarring crash. On sloping roads, or as it was this morning when passing under shaded areas, feet can lose traction quickly. Older now, and maybe with a little better wisdom because of it, I took it easy on the slick spots and even walked a few of them.

    We only had a half to 3/4ths of an inch of snow on the ground, but running this morning still made for a wonderful memory. I was able to find the blackest spots nearest the edge of the road for better traction to start and then on the return trip with more light in the sky, I looked for the grayest spots. I didn’t fall but just missed my goal pace for the run. If there had been more snow on the road, I would have looked for the whitest snow which always has the best traction.

     Speaking of memories, I remember a long-ago big snow when all five kids and a restless wife were in the house and wanted a few things from the store. I admitted to being a little restless myself and took off to the nearest convenience store, about five miles away. I had tied a plastic sled to my waist with a rope. This time, plenty of snow was on the road and almost no cars. It was too early in this storm for the snowplows to hit the back roads.

      I ran to the store, got milk to make snow cream, the Sunday Charlotte Observer (the Post would be delivered later), some bread and a few lesser things. I had a blast running back home and the sled came right along. Everybody was happy when I arrived, but no one more than me. After snow cream and some playing in the snow, we had a good time just reading, watching movies and looking at the winter wonderland all around us. I couldn’t have stood all the downtime without that run, but my mind was at ease with the great workout! Funny how that happens just about every time!

     On the morning of December 11^th, I ran in a steady rain and blowing wind from the southeast. The effort needed was harder than it should have been, and my soaked shoes, shorts, socks and shirt totaled three pounds afterwards. I wouldn’t have missed either of these memories. It is great to be back on the roads!

     Our next race ahead is the Bradshaw Rogers Financial Partners Resolution Run 5K at The Forum on January 1^st. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

Finding More Energy to Exercise

    The days are short and getting shorter, plus the cold is finally here.  These things make us a little sluggish and less motivated. Added to the extra calories of the holidays, we can soon find ourselves having less energy to exercise just when we need it most. So, what can we do to keep pushing through our workouts? The things listed below are high on my list.

     Exercise itself is an integral part of overall well-being, supporting mental health and as a natural energy booster. So be consistent with it, scheduling your exercise. Doing this increases endorphins and reduces cortisol levels, both important to feeling more energetic and revitalized daily.

    Eating nutritious foods and exercising regularly can give you energy to tackle daily tasks, meet new challenges, or just simply enjoy life. Examples of healthy eating include making sure to get enough protein in your diet, as it helps with energy production. Eat lots of fruits and vegetables for important vitamins and minerals, consuming whole grains regularly while avoiding processed foods that can cause spikes in blood sugar levels. Most important is reducing or eliminating sugary snacks. Since my accident, I have focused more on proper choices than I ever have. Two things that are working for me are zero sugar yogurt and quality whole grain bread. Both items cost more but are worth it.

    Staying hydrated is another key to feeling energized each day. Proper hydration helps the body naturally protect itself against fatigue. Our bodies are 60% water, meaning that it won’t work properly when dehydrated. 

   When our cells are sufficiently hydrated, they are better able to transport waste and necessary nutrients throughout the body. This can make a drastic difference in energy levels – we don’t realize how draining it is for our bodies to exercise when all systems aren’t on go. Good hydration, monitored by urine color, ensures our brain and muscles function to the level of their training. A good rule of thumb- take your weight, and drink at least an ounce of water a day per pound of weight.

    A good sleep routine can make all the difference. A consistent sleep pattern helps your body naturally produce more energy and keeps fatigue away, meaning you won’t struggle to get through your day. Then, you’ll fall asleep more easily. This has been a lifetime struggle for me.

    Establishing a nightly routine that works for you and making sure that you stick to it helps guarantee better energy to tackle daily tasks. Find out how to wind down at night and make sure to prioritize those activities. A good book, hot bath or shower, and a concerted effort to get the day’s activities behind you all work for better rest.

   It doesn’t take many mornings of exercise after late nights watching sports to know that I can’t burn the candle at both ends. Getting enough sleep makes for better everything, including a greater feeling of well-being.

     Previously listed are my top four simple ways to increase energy. Deterrents include alcohol and possibly caffeine. Both can influence a restful sleep at night. Limiting alcohol can help you feel energized now and in the long-term.

     Managing caffeine is important too. It’s best to listen to your body and keep tabs on your caffeine intake to ensure you can use it for an energy boost when needed. A balanced approach means limiting caffeinated beverages like coffee and tea, as well as staying away from processed snacks high in sugar or artificial ingredients that contain hidden sources of caffeine.

     And finally, take some time for yourself each day that isn’t stressful. Simply find a comfortable place to sit with an intention to relax your body and mind. Aiming for 10-30 minutes of dedicated quiet time each day can leave you refreshed and reset.

    Next Saturday’s race is the Freeze Your Buns 5K, part of Spencer’s Winterfest. This one has a 1pm start time as it kicks off the festival. Look for it and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

As a rule follower, I haven’t always been the best. But for sure, I never once broke the rules on a race course. As runners and walkers, we all need to be considerate of others on the course and realize that all rules are there for a reason. Some have to do with specific issues, some are general in nature. Sure, you’re excited to run a holiday race and test yourself but help make it fun for others. These rules are all important. We have runners and walkers from nine states already and are expecting a record crowd of near 450 runners on Thursday.

First and foremost, arrive well before the 8:30 a.m. start. Plan to arrive at least 45-60 minutes ahead of the start. You can’t just jump in the race. Allow time for parking, checking in for your race packet, a bathroom stop and getting to the start line. Parking is always a challenge, but race officials can make it work if you follow directions to the next available parking lot. All lots being used are within walking distance of The Forum, but some are farther than others.

Please do not run the course without registering or while wearing someone else’s race bib. No unregistered runner will be timed and any without bibs will be asked to exit the course. If planning to wear someone else’s bib, arrive in time to get that bib properly registered with the new name, age, gender info. Any runner failing to do this will be DQ’d.

No dogs are allowed under any circumstances. The Road Runners of America, the national organization for running clubs, has disallowed all dogs in races unless the race specifically permits dogs in writing. Running or walking with your dog in the Butterball will result in a DQ. Monitors will be all along the route checking for this. Recent race accidents support this important rule.

Don’t cross the finish line twice or your result will be the slower time. Don’t grab a child or friend to run across the line with you as this messes up our timing. No stroller riders will be timed.

After crossing the finish line, don’t pass other runners. This will be a congested area, and you will be directed to stay in line until exiting the results area. All finishers will get a place card which must be turned in at the table to ensure proper timing.

Make sure your bib can be seen. Don’t hide it under a shirt or jacket or put it in your pocket.

Awards will begin immediately following the last runner or walker’s finish. Awards and refreshments will be in front of The Forum. The complete results will be posted on www.salisburyrowanrunners.org later that day. All proceeds support the Terrie Hess House and Prevent Child Abuse Rowan.

The Catawba College women’s cross-country team qualified for the NCAA D-ll Championship meet for third straight year. They are competing today, Nov. 23 in Sacramento, California, on the Arcade Creek Course at 11:15 a.m. PT. The team received an automatic bid after finishing third in the southeast regional meet and was 110-7 against all other teams this season.

The full travel team includes Madi Clay, a junior from Morganton, Hannah Caudill, sophomore from Asheville, Natalie Almond, junior from Oakboro, Eden Barnwell, freshman from Weaverville, Joanna Owczarz, freshman from Poland, Emer McGlynn, freshman from Ireland and Sydney Cockerham, senior from King. Clay (third), Caudill (ninth) and Almond (10th) all made the All-Region team.

Catawba finished 21st in the nation last season. The field is made up of 34 teams this year. Jason Bryant is Catawba’s head cross country and track coach.

Look for the Butterball and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

Stretching and strengthening for the lower back

  Having limited mobility in your back can negatively impact your running form. If your muscles are tight, your body won’t be able to move in its natural movement pattern, which can lead to injury. It could even restrict your ability to get a full, deep breath.

   A small study published in 2017 also suggested that having limited spinal mobility could increase the energy demands of running, making you feel more tired. The study involved strapping a device that limited spinal mobility onto runners and measuring their oxygen consumption. These runners consumed a higher amount of oxygen than other subjects, suggesting their limited spinal mobility increased their energy consumption. So, it’s well worth putting some time aside to stretch to improve your running performance.

   My first two weeks back to running had gone pretty well. Then I realized that I had hit a wall of sorts over this past week and couldn’t seem to go faster and in fact had some discomfort in the back. I also noticed that my breathing was more labored than it should have been. I couldn’t decide whether I needed to work on stretching or strengthening the lower back, so I talked to longtime friend and runner Pam Roseman, Doctor of Physical Therapy.

    There are lots of stretches and strengthening options to consider, almost too many. I knew I had to pick out a couple to stick with, especially after overdoing it with multiple things last Friday morning. Here are my choices for this week.

    To perform the Cat-Cow: Get onto your hands and knees with your knees hip-width apart. This is your starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward to the floor with your arms out front. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the Cat-Cow 15–20 times.

    To perform the Kneeling Superman: Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs. Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to the starting position to switch sides. The kneeling superman builds strength and endurance throughout the core, shoulders, hips, glutes, and hamstrings.

     Pam cautioned me about doing another stretch yet, the knee to chest stretch, one which alternates the knees while pulling them to the chest as closely as possible. I will stay away from that one for now and very slowly and easily do one that I have used for almost 30 years. Bring both your knees slowly together as close to your chest as possible for 15–20 seconds. Do this 3 times, with each rep separated by 30 seconds of rest. A variant of this is my favorite stretch and I will mention it again later.

     Rowan’s fastest growing race, the Butterball 5K at The Forum, is just ahead on Thanksgiving morning, Don’t miss this one, because runners and walkers can get a great start on the holiday morning with a quick 5K that begins at 8:30. Plenty of refreshments and awards will go quickly to get all participants off toward any other planned activities. All proceeds benefit the Terrie Hess House and the Prevent Child Abuse Rowan. Everyone gets a commemorative Butterball shirt!

     Look for Butterball and other events ahead at www.salisburyrowanrunners.org

By David Freeze

A busy November and more

   20 years ago, it was hard to find a race in November. I was big into racing then and there was very little on the calendar. I remember one year that I was considering driving to Tennessee just to find one. It is fun to find a new race, but this one involved too much driving, and I passed on it.

    There are plenty of good races around now for those who want to run and walk during November. Saturday, November 9^th, is the Clean Water 5K at Grace Lutheran Church at 8:30am. Unsafe water leads to illnesses that claim the lives of 840,000 people each year, almost half of whom are children under the age of five. All proceeds from the race will benefit the Evangelical Lutheran Church in America (ELCA) Global Water Ministry.

    Next Saturday, November 16^th, the Girls on the Run program has their graduation celebration for the fall class at Salisbury Community Park. Girls who participated in the program and their running buddies get center stage, but community runners can register to participate and will be the first on the course.

    Then comes the Thanksgiving Day Butterball 5K at the Forum on November 28^th. This is the fastest growing event in the county and is the perfect start to your holiday. It is well planned with an 8:30 start, fast refreshments and awards to get the walkers and runners on the way to other holiday activities. Proceeds go to Prevent Child Abuse and the Terrie Hess House.

   December, another month that used to have few events, has two good ones for our area. The Freeze Your Buns 5K and Fun Run is set for the Spencer Winterfest at 1pm on December 7^th. The race is sponsored by Duke Energy and tours the neighborhoods around the festival area near the town hall.

     The following Saturday has the Santa Bigfoot Run 5K and Fun Run at the Millbridge Ruritans building across from Sloan Park on December 14^th. All proceeds benefit Rowan Helping Ministries. Be aware that squatch sightings are likely. Race time is 9am.

      I have been running now for 13 consecutive days. Most of the runs have been between four and 5.2 miles and it has been going well. After spending five months being less active than I would like to be, my body is struggling to get going again. I’m aware that my muscles aren’t as strong as they were, and I can’t run as fast. It all seems similar to returning after the summertime bike rides that last 30-60 days. Even those cycling adventures cause me to lose running form and strength for particular muscles.

     The recovery from the broken back is very important to me. I will know recovery has happened if I can achieve again the same level of fitness that I had on the morning of the accident date, May 15^th. My lower back is stiff and less flexible than it was that day, so I have to begin stretching and flexibility exercises which will improve that area and others. Most of my lifelong miles have been done without any stretching because I chose to run instead of stretch. Doctor of Physical Therapy Pam Roseman makes occasional fun of me for doing this. She’s going to help on the flexibility and strengthening choices.

       Stretching enhances the flexibility of muscles and tendons, reducing the risk of possible injuries during exercise. When our muscles are warm and flexible, they can better respond to sudden movements or excessive stress. In particular, stretching before and after exercise ensures that muscles are adequately prepared and recovered, effectively preventing injuries such as muscle tears or sprains.

      Regular stretching improves muscle flexibility and range of motion, enhancing exercise performance. Flexible muscles can exert more force, thus increasing the efficiency of exercising. For instance, moving in a broader range optimizes muscle usage, allowing for better performance. I will report next week.

    Look for more info on events listed at www.salisburyrowanrunners.org

By David Freeze

Why We Run and Why It Matters

  I’ve been running since 1979 and have probably missed less than 15 days on average during most of those years. Four years had no misses, in 2023, I missed five.  Every so often, someone comes out with a book or an amazing article that tries to answer the question about why we run. I teach running classes twice a year and often use some of my own thoughts in the hope that the participants will be inspired to keep going.

   But the perspective deepens when for some reason we can’t run. A few days that come with sickness and or an injury have a short-term light at the end of the tunnel. In my case, I have missed running for five months and one week so far while desperately waiting to resume my favorite activity. I actually dreamed about running one night and it seemed so free and easy. I woke up and remembered the dream, wondering if I could recapture the magic.

    My day needs running. My accident happened on May 15^th. I walked .17 miles on June 1^st and gradually was able to increase those walks to a level that guarantees some level of fitness. Still nothing beats an early morning run for me. Here is why.

    For me, running is more than a mere choice. It’s even beyond my control, almost like some sort of good addiction. My best times and occasional race wins were years ago, so I am long past running for trophies. Still an occasional morning run would make me remember some of the long-ago speed.  

     Knowing that I could get up and go out for an early morning run has always made me happy. In the early morning, I am away from the crowds with only the sounds of my feet and enhanced awareness of all things around me. Once the sweating starts, the brain seems to reach a higher level and solutions to many problems seem so easy. So I run, for my own mental therapy and escape. Or I run without concerns and enjoy putting my thoughts into a positive project. Most days, I am ready to take on the world at the end of a good 5-6 mile run. My confidence is often at its highest point of the day.

     I love being around runners and running events, even when I hadn’t been able to run for these months. Many of my best friends came from running, either from competing with them or from just friendly coaching or training runs. Helping out with school meets is a great way to watch the new entrants into local running and racing. It’s hard for me to meet a running I don’t like.

     But the biggest reason that I want to be able to keep running is that I don’t want to find out what will happen if I have to quit. The low pulse rate and the narrow waist along with all the other health benefits are just a side effect. I learned long ago that the only regrets in my daily life are those mornings that I don’t get up and run. Cold rain or a short night due to an early or late commitment isn’t good enough to negate all the prior benefits I’ve listed.

      Each run tops off my life with energy and optimism. And the cool down walk at the end is the best prayer time on the planet for me. And finally, as I know now, not everyone is able to do this.

      Sunday afternoon has the Spooky Sprint 5K and Fun Run at 2pm at Catawba College, this year on a new and faster course, and the costume contest following is open to every participant. The Rowan Rotary continues their hot streak on spectacular weather.

     Look for this and other upcoming events at www.salisburyrowanrunners.org