David Freeze

By David Freeze

Winter Flight, Why It Matters to the Community

    Several hundred runners and walkers will toe the starting line in one of North Carolina’s most storied races on Sunday afternoon. Olympians have won here and there are great human interest stories each year. It is the only race on the local calendar that attracts people to Salisbury just for the chance to run our most historic event. One year, entrants came from California and Minnesota, as well as five other states.

     But just as important is how this great group of races come together and why it matters so much to our community. As I mentioned last week, the Winter Flight mystique involves a challenging 8K historic course that many runners come back to test themselves on each year. There is an easier 5K course geared toward less competitive runners and walkers. And the fun run, free and open to any age, is a half mile on the Shuford Stadium track.

       While the races are exciting, the biggest victory comes from what Winter Flight makes possible for our neighbors in need. Thanks to events like this, in fiscal year 2023-2024, Rowan Helping Ministries was able to provide:

🍽️ 80,730 meals served to our community in Jeannie’s Kitchen

🛒 1,107,700 pounds of food distributed to 4,235 households in need

🎒 30,469 weekend food bags given to over 900 food-insecure Rowan-Salisbury Schools students

🏠 Homelessness prevention for 944 Rowan County households, totaling $440,192 in financial assistance

🛏️ Shelter and shelter services for 668 men, women, and children

🩺 Medical, mental health, and behavioral health support for 302 guests

📚 Life skills education for 415 guests, including resume building, financial planning, and stress reduction

    Rowan Helping Ministries Executive Director Kyna Grubb shared, “Winter Flight is a lifeline for so many in our community. The proceeds help families keep the heat on during the coldest months and ensure that our community’s children have food on their tables. We are grateful for the Salisbury Rowan Runners, whose dedication and generosity make this event such a success year after year. By participating or donating, you’re helping us provide warmth, shelter, and hope to those in need.”

    The 2025 event is officially called The Forum Fitness Winter Flight 8K/5K and Fun Run. The Forum is the title sponsor among 50 total sponsors. Other major sponsors include the City of Salisbury, Debbie Suggs Catering, The Trophy House, First Horizon Bank, David Post Law, Global Contact Services and Millbridge Ruritans. Catawba College has hosted the event for 36 of the 42 years and offers the perfect setting. The gym will be the center of activity until race time and offers race day registration, pre-registered packet pickup along with several vendor exhibits. Among those vendors planning to be on hand will be Skinny Wheels Pedals and Pints, Rowan Moves and GNC.

    Each participant in the 8K and 5K gets a wonderful commemorative hoodie and fantastic refreshments.  About 180 awards will be given over the three races in the post-race ceremony.  The 8K is the North Carolina State Championship at that distance and separate awards will be given to the major winners in that race. The top male and female finisher in the 8K will get $100 each while the first Rowan County male and female finisher will get $50. The first runner to the mile, male and female, gets $25. Should a new male or female course record be set, that winner would get $750.

    While the accomplished runner has plenty of reasons to chase overall and age group records, the real heart of the race is the regular runner and walker who takes on the distances to challenge themselves. The weather forecast looks great and what better way to spend a wonderful Sunday afternoon of exercise with a bunch of new friends while benefiting Rowan Helping Ministries. If you’ve never walked in one of these events, come see us in Goodman Gym on Sunday from noon to 1:50 pm and we’ll get you signed up. Runsignup.com will offer online registration through the morning. Donations can be made at runsignup or at the event.

     If you have further questions, go to www.salisburyrowanrunners.org or call me at 704-310-6741.I hope to see you at Winter Flight.

By David Freeze

Time to sign up for Winter Flight!

    Salisbury and Rowan runners have known about the Winter Flight races for a long time. Most races have a much shorter lifespan, simply because there are challenges to put just one event on. This race has a life of its own and to keep it going for 42 years through sickness, weather, course changes and more as it has evolved into one of the best races in the Southeast is quite special. This year, Feb. 2nd is race day and momentum is building for the historic event.  At present, we know that it is at least the fourth oldest race in the state, but I am pretty sure it is now the third oldest now after another dropped off. Definitely being the oldest 8K (4.97 miles) in N.C. status keeps bringing back some of the best competitors, a fun environment and some wonderful personal stories. Plus the 8K is also the state championship event at that distance. The race usually has several runners trying for 8K age group records.  

     Here are just a few highlights over the years. The first Winter Flight was held in 1981, then was not held in ’82 or ’83 and was reborn in 1984 as a combination of 5- and 10-mile races. These races originally started and finished at the mural in downtown. The race was moved to Catawba College in 1986, also the year that the venerable 8K distance was introduced. The 8K events were very popular then but have been replaced by the shorter 5Ks as the main race distance for the masses over the years since. The Winter Flight races were postponed by a measles epidemic in 1989, and heavy snow in 1996 and 2005. I remember SRR members having to call race registrants with a plan for the postponement and new race days due to the snow.  In 2001, SRR went online with races and registrations. In 2002, the only course change since 1986 occurred due to new construction for Shuford Stadium at Catawba. The race was actually moved to Millbridge and the Sloan Park area due to COVID for only the 2021 version. 

    Course records remain with Olympians Hans Koeleman of the Netherlands with his sizzling 23 minutes and 34 seconds in 1988 and Joan Nesbitt of Chapel Hill in 1992 at 26.48. A Kenyan runner took the male record several years ago but was disqualified for illegal substance abuse in various races more than two years later, so it has reverted to Koeleman, a former Nike executive. Queens College cross country coach Luke Greer came within seconds of the record two years ago.

    In 2003, the Salisbury Rowan Runners began making significant charitable contributions from the race. All proceeds from the 2025 event will again go to Rowan Helping Ministries. This year’s Forum Fitness Winter Flight event kicks off on Feb. 2nd with a free half-mile fun run on the track and open to any age at 1:30 p.m. Wheelchairs hit the street at 1:58 p.m., followed by the 5K and featured 8K race that will start at 2 p.m.

     Registration is available at www.runsignup.com and by printing the form at www.salisburyrowanrunners.org. Winter Flight offers tremendous opportunities for participation to runners and walkers of all abilities and age. The fun run is open to anyone, the 5K is a moderate distance open to anyone running or walking. The 8K is geared to those who can complete the course in 90 minutes. Special thanks to the City of Salisbury for services provided that allow us to have the race and to Catawba College for hosting it. Come join us for a big day! My granddaughter, both daughters and at least one ex-wife are all registered and ready to get their commemorative Winter Flight hoodie.

    The Salisbury Rowan Runners annual meeting and pasta dinner is open to anyone on Saturday evening, February 1st^rd from 6-8pm. Club members and race sponsors are free, club member relatives are $5, and others are $10. Regionally known running authority and Charlotte native Steve Staley will speak at 6:30pm. Race registration, packet pickup and new memberships will be available also. For more information go to www.salisburyrowanrunners.org or call 704-310-6741.

By David Freeze

Winter Flight, Salisbury’s Day to Shine

     My favorite racing day of the year is whatever day the venerable and historic Winter Flight races fall on. This year, for the February 2^nd event, we have a new title sponsor so the official name for the event is the 42^nd Annual Forum Fitness Winter Flight 8K, 5K and Fun Run. Some things stay the same, as Catawba College will again host the event. All three courses are the same, although a few changes happened over the first 41 years.

      This race had its start in downtown Salisbury before settling on Catawba College and the long running partnership there. The 8K {4.97 miles) is the oldest race of that distance in the state and has for many years attracted some of the best runners in the southeast and occasionally from much farther away. California and Hawaii were both listed on the signup list over recent years, and former Olympians still hold the male and female course records. Michael Zachow from Bemidji, Minnesota drove here to run the race three years ago then he eventually helped with directions and pointers on my Mississippi River bicycle ride the next summer. The 8K is the Road Runners Club of America North Carolina State Championship.

      About a dozen years ago, we added the 5K, a slightly less competitive event although you could never convince past winners of that. Both the 5K and 8K start at 2pm in front of Goodman Gym at 2pm, usually with a notable starter. This year’s starter will be Steve Staley of Charlotte, the keynote speaker from Salisbury Rowan Runners Annual Meeting the night before. Staley has completed about 1600 road races of various distances and will compete in this year’s 8K. Walkers should participate in the 5K unless they can cover the 8K course in 90 minutes or less.

     The first event of the afternoon is the county’s only free half mile fun run that is open to anyone of any age. The fun run is two times around the Shuford Stadium track. Only those 12 or under are eligible for awards. The next event is a wheelchair race with handicapped riders pushed by the strong legs of adult runners over either the 5K or 8K course.

     All participants in the 8K and 5K get a commemorative hoodie, plenty of refreshments and a chance at about 160 overall and age group awards. New this year is the bicycle raffle provided by Skinny Wheels Pedals and Pints. A Roll Gravel Adventure 1 bike will remain on display at Skinny Wheels at 111 West Innes Street in Salisbury. Tickets at one for $5 and three for $10 are available there, at The Forum, Rowan Helping Ministries and through any SRR board member. The drawing for the bike will be at the race awards ceremony in Goodman Gym. All proceeds for the raffle and races go to Rowan Helping Ministries.

      The annual meeting, pre-race pasta dinner on Saturday evening February 1^st is at City Park Recreation Building and is open to anyone interested in the race, beginning at 6pm. Cost for the event is $10, while SRR club members and sponsors are free. Those running on Sunday can stop by to register or pick up their packet including race bib, commemorative hoodie and goodie bag.  On site registration continues at Goodman Gym on the Catawba College campus on Sunday beginning at noon.

  Fifty-five sponsors support the race, most notably The Forum, Catawba College, the City of Salisbury, David Post, First Horizon Bank, the Trophy House of Salisbury, Debbie Suggs Catering, Millbridge Ruritan Club and Global Contact Services. The Salisbury Police Department, assisted by cars from several other communities will keep both the simultaneous 8K and 5K runners and walkers safe. The Salisbury Fire Department will be on the scene in case of a medical emergency.

   Online registration is open now at runsignup.com and continues through race morning, February 2^nd. Look for more information about Winter Flight at www.salisburyrowanrunners.org or by calling 704-310-6741.

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.