David Freeze

By David Freeze

Wipe Out Colorectal Cancer 5K Run/Walk

   Next Saturday, March 21^st, is the renewal of the Wipe Out Colorectal Cancer 5K and Fun Run. The race first happened in 2024 during the biggest downpour I have ever seen during a race. There was flooding on the course, a just before the start course change and our finish line clock shorted out, all firsts in history for SRR races. Rowan Diagnostic Clinic had a staff member who was battling colorectal cancer, and they wanted to honor him while bringing awareness to regular colorectal checkups. Those same purposes are back again after missing last year.

    The race is unusual, as it was in 2024, because the course for the 5K starts offsite at Overton Elementary School and finishes there. But the 5K finishers and their spectators then head back to Rowan Diagnostic Clinic at 611 Mocksville Avenue to celebrate the run/walk with awards, refreshments and much more. We’ll have the half-mile fun run on site there too.

    All proceeds from this event will go towards helping to fund free colonoscopies to those in need within Rowan County.  Rowan Diagnostic Clinic is a multi-specialty clinic that includes primary care, gastroenterology, allergy, rheumatology, pulmonology, and sleep medicine. Their Digestive Health Associates office has partnered with the Checkit4Andretti Foundation to provide free colonoscopies through the Community Care Clinic of Rowan.

     Several of these free colonoscopies found life threatening issues during the last year.  Please consider participating in this event to support this program. In 2024, Rowan Diagnostic had the best swag bag seen in Salisbury and they have fun surprises planned. Race organizers promise a fun event.

     Salisbury and Rowan County have been lacking an athletic watch supplier since Back Country and Beyond closed. Today’s athletic watches are complicated, especially for those of us used to the simpler models of the past. Garmin watches are my favorites, and I have had various models since satellite watches came out. The early models were very simple and admittedly a little less accurate than those of today. Most watches do way more than I want them to do. There are a few Garmin athletic watches now priced over $1,000 although mine is nothing near that.

     I currently use a Garmin 265, which does a very good job with pace, distance, elapsed time and heart rate, all I want a running watch to do. But my 265 has had a recent habit of rearranging or hiding the four things mentioned that I want to see on the screen. I have tried to figure out how to fix this, but I get hung up without the resolution I am seeking.

     My best friend in these situations is Porter Baker, owner of Skinny Wheels Bike Shop on Innes Street. Porter actually sold me the watch when he worked at Back Country and Beyond and he set up the watch face how I wanted it. Porter is very good with these watches, which is good for the rest of us, as he becomes the new Garmin dealer in town. Skinny Wheels will soon be stocking running watches and bike computers from Garmin. If you are looking for one of these products or need help, stop to see him at Skinny Wheels.

       And finally for this week, with temperatures reaching 90 degrees at the recent Los Angeles Marathon, organizers gave participants a chance to earn a medal without crossing the 26.2-mile finish line. Race organizers had announced that because of the weather, medals would be given out to runners who completed just 18 miles of the course that began at Dodger Stadium and ended in the Century City section of Los Angeles. The McCourt Foundation, which organizes the race, gave participants who were “having a tough day” the chance to take a turn and head to the alternative finish line early.

    So, is it still a marathon? No, it isn’t, and by awarding these medals early, they dishonor all the others who did the whole distance. Is this just another part of the participation medal craze?

     Anyone interested in joining the beginning runners class that started at the PD last Tuesday can still join this Tuesday by showing up at 6pm..

     The Mt. Hope Church 5K is on March 28^th. Look for this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

What’s Ahead and Some Tips I’ll Share

       Our local beginning runners class kicks off this week on Tuesday, March 10^th, at 6pm. We meet at the Salisbury Police Department at Lee and Liberty where participants will enter at the front door.  Eight weeks of class, while learning about all things running, and a run each week together from a half mile the first night to 3.1 miles on graduation evening. There is still time to join us and all you have to do is arrive a little before 6pm at the PD with a bottle of water, your running shoes and a pen. We will run together on Tuesdays, but participants will have their own training plan for the rest of the week. Spring is a great time to go running!

     Cost is $65, which includes the class, a training dri-fit shirt, a free year of Salisbury Rowan Runners membership and one free 5K race once the class is complete. Spring classes are always fun as the daylight gets longer and warmer.

    Rowan’s first race for March is on the 21^st. The Wipe Out Colorectal Cancer 5K starts at Overton Elementary at 9am and as runners and walkers finish, the scene shifts to to Rowan Diagnostic Clinic at 611 Mocksville Avenue for the kids’ fun run and the post-race celebration. All overall and age group awards will be presented here.

   Wipe Out Colorectal Cancer Race Director Leesa Reynolds said, “We invite you to participate in our upcoming 5K walk/run dedicated to the prevention of colorectal cancer. This event aims to raise funds to support individuals who may not otherwise have access to lifesaving colonoscopy screenings. Through our partnerships with The Andretti Foundation and The Community Care Clinic, we are able to provide critical financial assistance for patients in need. Over the past year, our efforts have helped several individuals receive essential preventive care and early treatment services. Colorectal cancer remains one of the four most commonly diagnosed cancers. Routine screening colonoscopies are vital for prevention and early detection, significantly improving outcomes. Current medical guidelines recommend beginning screening at age 45 for individuals at average risk. We encourage you to join us in making a meaningful impact in our community. Your participation helps save lives.”

    Next, on Saturday, March 28^th, our race will be at Salisbury Community Park. Mt. Hope Church 5K Race Director Belinda Wyatt said, “Why not run our race? It’s a great event; simple but enjoyable. This is our 11^th year and we continues to grow each year. Our staff is excellent, not to mention the staff from Salisbury Rowan Runners. Rumor has it that the runners like the course at Salisbury Community Park. We have new medallions and I’m super excited about our shirt this year.  The last few years we have been able to give away small prizes to the runners, and this year is no exception. Our runners are fantastic; I always enjoy seeing those faces that continue to come out and support our cause and the conversations are always enjoyable as well. All proceeds go to church missions.”

    About a month ago, I picked up a pair of the new Brooks Glycerin 23. After all my years of running, even those on much faster legs, I absolutely love these shoes! The cushioning in the forefoot and not too tight toe box makes the difference for me and I think this is the best shoe I remember. My memory of various running shoes goes all the way back to 1979 when I got my very first pair specifically for running. Make sure that the shoe is right for your foot first at Ralph Baker Shoes.

     As we transition into daylight savings time and warmer temperatures, make sure to focus on good hydration. It is the biggest single factor in having a good workout. Simply make sure your pee is clear at the start of your workout and you’ll be a step ahead.

    Look for these and other events at www.salisburyrowanrunners.org

By David Freeze

Running or Not in the Snow! Winter Flight a Week Away.

   A recent article was in Runner’s World entitled, “You don’t need to run outside in the snow, I promise!” A woman wrote this after her area received a foot of snow. She gave all the reasons, which included things like you can’t run as fast, you’ll have to shorten your stride, the cold air could burn your lungs. She said those who have to run in the snow will have muscles get stiff and they have to worry more about maintaining balance than normal.

    For her final reason, one which doesn’t make sense to me, she said, “And please don’t wear shorts!”

    Sure, she had some good points, but as I have written a few times over the last 20 years, I don’t want to miss those snowy days unless it is physically unsafe. We get so little snow here that I see those days as a very special experience. The snow was predicted to arrive about 4am last Saturday and it was expected to be heavy. For certain, the cold air was already in place with the temperature in the low 20s.

   Up at 3am, I looked out to see that the wind was light, and the first flakes were falling gently. I got dressed quickly, with a weather resistant jacket, toboggan and shorts. I wanted this run more than most. I had five miles in mind and planned to run sideways to the increasing wind.

   On the road finally, I felt good footing with the granular snow. I never slipped, stayed sideways to the wind and got my five miles plus. Yes, I was a little cold but just marginally so.  A must-have run, and since I don’t have a treadmill and our Y is closed on Sunday, I was going to be OK if the forecast was right with the predicted 5-10 inches. Running in deep granular snow is impossible and Sunday would probably be a rest day, one that I was fine with.

    My final thought looks back at the author who got a sports medicine MD to verify that running in the cold and snow is harder than usual. My 45 years of running while never missing a snowfall day means plenty to me, and you can bet that as long as I can, I won’t intentionally miss one.

    I did end up with a rest day on Sunday but had long walks on Monday and Tuesday while the roads were cleared. It was back to running on the road on Wednesday morning with the air temperature between 29-31 degrees. There were some slippery spots and one very short walk because of it. One foot slipping on ice while running means little, but two feet slipping back to back likely means a hard body jarring fall on pavement.

     Winter Flight is next Sunday, February 15th and at this point, two intriguing male runners are coming to the race.  Jordan Schilit is author of “In the Long Run” Jordan has been running since elementary school and graduated from high school in Florida as one of the top distance runners in the U.S. He was part of Haverford s USTFCCCA Scholar Team of the Year and holds track PRs ranked in the top-5 All-Time in Division III, including his school record at 5,000m (13:59.21).

    34-year-old Josh Izewski finished eighth in the U.S. Men’s Olympic Marathon Trials at Gainesville, Fla. in a sparkling time of 2:11.09. By year’s end, he was ranked 13th overall on the Track and Field News marathon list.
   The numbers were even better for the half-marathon. Izewski, who competes for Zap Endurance, ran a headline-grabbing time of 63:22 in the Houston Half-Marathon (18th overall) to finish ninth in the year-end United States rankings. The only other American-born runner to double in the full and the half was Reed Fischer. “It’s always interesting to see stuff like that, with all the runners who have run so well all year,” Izewski said in a telephone conversation. “To be able to finish and be ranked like that. . .it’s special.”

    The 43^rd Annual Forum Fitness Winter Flight 8K, 5K and Fun Run are ready to roll at Catawba College on Sunday and the forecast looks good. Racing starts at 1:30pm. There is a race to run or walk for everyone. The historic 8K course has just been recertified and the most exciting race day in Salisbury and Rowan is just ahead. All proceeds go to Rowan Helping Ministries. Look for more information on the race and how to register at www.salisburyrowanrunners.org. Call me at 704-310-6741.

By David Freeze

Winter Flight Postponement and Chiropractic for Runners

  The expected extreme cold and snow forecast caused race officials to postpone Salisbury’s signature running event last Wednesday just a few hours before I wrote this column. What started as a normal race day forecast of low 40s and partly cloudy quickly deteriorated to as much as six to eight inches of snow and windchills not good especially for course volunteers. Hosts Catawba College and the City of Salisbury quickly helped us pivot to a two-week postponement.

   New race date for the Forum Fitness 43^rd Annual Winter Flight benefiting Rowan Helping Ministries is now Sunday, February 15^th. The half mile fun run, open to anyone is free and begins at 1:30 pm, the wheelchair 8K and 5K both start at 1:58pm, with the 5K and signature 8K heading out at 2pm. All races finish on the track inside Shuford Stadium. All finishers in the 5K and 8K get a commemorative hoodie, a participation medal and a chance at age group awards. Additional awards go to NC State Championship winners. For more information on the Winter Flight races and how to register, go to www.salisburyrowanrunners.org

    I’m a believer in Chiropractic for better performance in sports. At least three times, I have had severe sciatica and Dr. Andy Jeter at Jeter Chiropractic helped me get back on the road each time. Chiropractic treatment just recently helped me with a nerve issue in my right leg. I was concerned about getting chiropractic treatments after my broken back recovery, but Dr. Eline’s staff gave me the go ahead. It was my first chiropractic treatment in nearly two years, and it brought immediate improvement.

    I asked Dr. Jeter, a former college swimmer, what are some of the other injuries that he sees often with runners/walkers? He said, “Sprained ankles, hammer toes, claw toes, runners knee/jumpers’ knee, shin splints, and plantar fasciitis to name a few!”
   In most cases, they can continue running/walking during the healing process.  Dr, Jeter said, “Yes, we want people to stay active in their recovery. It may be slightly restricted in the beginning with a ramp up to normal activity over time. Get back in the game of life, let alone the respective activity!”
    He continued, “Proper alignment means less wear and tear on the body. No differently than if you had your car’s front end out of alignment and ran new tires in that condition. Soon, the tires would show wear and tear. Did you know that there is a high chance that one of your legs is longer than the other? Just two mm or the thickness of two credit cards can make a significant impact on your lower body, hips, and lower back!  We help runners stay fit in their form with ankle, knee, hip and low back alignment! Function equals form and form equals function. You can’t have one without the other. Don’t be crooked.”

“There’s a saying in the Chiropractic profession: Chiropractic adds years to life and life to years!  If you have teeth, you need dental care. If you have a spine, you need chiropractic care. It’s that simple. People spend more time, energy, and effort taking care of their teeth and mouth than they do any other area of their body. However, you can live without your teeth. You cannot live without your spine!”  

   I typically feel an extra boost in my step after an adjustment. Dr. Jeter said, “You’re never too old to start taking care of your body! Athletes around the world know this, which is why there are chiropractors involved as part of the healthcare for sports teams around the globe. Every major university, professional sports team, and many major industrial corporations have a chiropractor working for them. It just makes sense!  Some side effects of chiropractic care include more energy, better breathing, better digestive habits, and better sleep to name just a few. If you ever wanted to know if Chiropractic could help the condition that you were suffering from, just google it! There is a ton of research out there that supports chiropractic care for many conditions you would never ever think Chiropractic could be helpful for. Try it!”

    Feel free to call or text me at 704-310-6741 about Winter Flight questions. It’s a great celebration of running and walking in Salisbury, nationally recognized as a runner friendly community, but made better if you are there. 

By David Freeze

More on Winter Flight

      We are just a week away from one of the most historic events in North Carolina running. The 43^rd Annual Forum Fitness Winter Flight 8K, 5K and Fun Run take center stage on Sunday afternoon, February 1^st, at Catawba College beginning with the half mile fun run on the track at 1:30 pm. Then the wheelchair athletes take off at 1:58, followed by the 5K and the feature event 8K at 2pm.

    The races used to start in downtown Salisbury and longtime friend, Dr. Dick Martin reminded me how they came to a much better venue at Catawba. He said, “In either ‘84 or ’85, Bob Zirt and I and had gone to run a race in Durham that included the Duke University campus then finishing on the track of the football field. Someone knew Catawba had a measured course that finished behind the gym.  When we looked at it, we suggested finishing on the track which was easily entered with 3/4 of the track to a finish line. It was easy to adjust both start and finish line for the measured course. That is how the current course came to be.”

     Both Martin and Zirt were some of the small group of Greater Salisbury Track Club members who made those early races happen. The GSTC later became the Salisbury Rowan Runners who own the race to this day. Catawba College is still a major partner as is the City of Salisbury. Rowan Helping Ministries is the recipient of all proceeds. They provide many of the large group of about 60 volunteers who will work the races.

     Outgoing Rowan Helping Ministries Executive Director Kyna Grubb said, “Winter Flight is a cherished tradition in our community that brings people together year after year to care for our neighbors in need. We are so thankful for our longtime partnership with Salisbury Rowan Runners, whose generosity and commitment have sustained this race for so many years. It means so much to us to see that spirit continue, and we are especially excited that our new Executive Director, Cress Goodnight, will be participating in this year’s race and joining a community that truly shows up for one another.”

    The always popular Winter Flight hoodies with the new 2026 commemorative logo, designed by Meredith Abramson, are back again this year in royal blue. And for the first time, every finisher will get a commemorative die-cast medal that also uses Abramson’s logo. Additional awards for the race are numerous and include the Road Runners Club of America North Carolina state championship, plus a complete list of about 150 overall and age group awards for the 8K, 5K and fun run. These will be announced at the awards ceremony in Goodman Gym immediately following each race. Huge amounts of refreshments, water and Cheerwine will be available to all finishers after the races.

    Back again this year is the popular WF raffle, also benefiting Rowan Helping Ministries. This year, Dick’s Sporting Goods has provided a $500 gift certificate as the prize. Tickets are one for $5.00 and three for $10. Contact Lynn Furr at 704-724-2819. The gift card does not expire.

     Registration continues right up until race time at runsignup.com. Other late opportunities for registration are from 6-8pm on January 31^st at City Park Recreation Center at 316 Lake Drive in Salisbury and again from 12 noon to race time for all three races inside Goodman Gym on Sunday, February 1^st. 

     Salisbury and the surrounding area turn out in a big way as sponsors of Winter Flight. Besides The Forum, Catawba College and the City of Salisbury, other major sponsors include The Trophy House, David Post Law, Debbie Suggs Catering, First Horizon Bank. Additional sponsors include Ralph Baker Shoes, Dick’s Sporting Goods, Lantern Realty, the Bogle Firm, Carolina Cremation, the Salisbury Post, Teresa Shaw, Lazy 5 Vets, Taylor Clay Products, Bradshaw Rogers Financial Planners, Dr. Acquawon Stallworth, Walser Technology Group, Cheerwine, Hoffner Organic Farm, F&M Bank, Scott Weant, Brent Parks CPA, Mike Wright Ameriprise Financial Planners, Accelerate Therapy and Performance,, Carter Law Group, Falcon Financial, Cloninger Ford/Toyota, Miller and Sons Produce, Godley’s Garden Center, Sudden Impact, Carolina Golf Mart, Patterson Farm Market, Whimziggy, Koontz and Smith Law Firm, RLC Associates, Abigail’s, The Lettered Lilly, Rowan Cabarrus YMCA, GNC, North Carolina Transportation Museum, Harwood Signs and Gear for Races.

     Races for the whole family on beautiful courses and a popular beneficiary of all proceeds make for a great way to spend a Sunday afternoon. I hope to see you there! Look for more information about this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

The 43^rd Version of Winter Flight is Just Ahead

  We have three more weeks to prepare for the Forum Fitness Winter Flight races, and it will take every bit of that time to get it right. More planning goes into this weekend of events than any other month of races. There is a longstanding level of quality and history that pushes us hard to get it right. Winter Flight is usually a destination race with many states represented.

    Winter Flight’s 8K is the signature event and is the oldest race of that distance in the state, and it is also the Road Runners Club of America North Carolina State Championship 8K. The Forum is back for the second year as Title Sponsor, leading the effort of about 45 other sponsors in support of the runners, walkers and event proceeds recipient Rowan Helping Ministries, another long-time fixture.

    February 1^st is race day, once again with three different distances to suit all levels of competitors and family members too. The first race at 1:30pm is the fun run, a half-mile distance on the Shuford Stadium track. That is two laps and open to anyone, regardless of age and gender, and is free. Then at 1:58pm, the wheelchair competitors roll off from the starting line. Many of the riders are handicapped and compete as part of Ainsley’s Angels.

    At 2pm, all 5K (3.1 miles) and 8K (4.97 miles) runners and walkers hit the pavement. The 8K typically is the more competitive race and those state overall awards will be fought for along with plenty of top three age group medals. Both 8K course records are owned by Olympians and the historic course typically draws several runners each year with hopes of breaking those records.

     The 5K is less competitive and the course is considered much faster with a net downhill in the last half of the race. We’ll have more info on notable runners as the race gets closer.

    Rowan Helping Ministries will have a big volunteer presence at the event. Early on, Winter Flight was organized by the Greater Salisbury Track Club, the forerunner to the current Salisbury Rowan Runners. In 1981, the first race using the name Winter Flight was actually a 5K distance. Then in 1984, the real Winter Flight race was born, with 5-mile and 10-mile races in the downtown and Salisbury High School area.  In 1986, Winter Flight moved to Catawba College. I remember some talk about why this was done, but except for the 2021 substitution event in Millbridge, the historic 8K has continued to use the Catawba start and finish except for the one year while the new stadium was being refurbished and the track was not accessible.       

    Also in 1986, Winter Flight became part of the Tar Heel Tour, a series of varied distance races over a year’s time that resulted in individual state championships by overall and 10-year age groups.  1989 brought a six-week delay for the local measles epidemic. Course record holders, both Olympians, set lofty standards for future runners. In 1988, Hans Koeleman of the Netherlands set the men’s standard of 23 minutes and 34 seconds. Joan Nesbitt of Tarboro set the women’s mark of 26.48 in 1992.  The 1996 event was postponed due to heavy snowfall. In 2002, the National Guard was the title sponsor of Winter Flight and provided a very special memory for me. As club president, I got to fly to Catawba College in a Blackhawk helicopter with an airborne capability demonstration of the craft along the way. We landed on the football field alongside Apache and Ranger helicopters. Humvees and Bradley fighting vehicles were also on hand. At race start, three Blackhawks flew over just as the starting pistol was fired.  My most challenging day as a race director came at the 2005 Winter Flight when heavy snowfall began to fall on the evening before the race. With internet communication in infant status, a group of SRR members divided the massive participant list and called every single registrant with updates and an eventual postponement.  The races continue with a mix of serious and competitive runners along with those who enjoy being around like-minded health-conscious runners and walkers. The February 1^st races offer something for runners and walkers of all capabilities. Look for more information at www.salisburyrowanrunners.org or by calling 704-310-6741. Each 8K and 5K participant will get another in the series of the amazing Meredith Abramson-designed hoodies and the first time finisher’s die-cast medal.

   Next week, we’ll talk more about the races and the SRR Annual Meeting, pasta dinner and packet pickup on January 31^st. I will profile keynote speaker Charlotte Corriher and more. Mark your calendars for all of this.

By David Freeze

Charlotte Corriher Comes Home as Winter Flight Pasta Dinner Keynote Speaker

  Charlotte Corriher wasn’t much of a runner when she was a full-time Landis resident or during her time at South Rowan High School. But she has become celebrated as an ultra-marathoner throughout the southeast. Ultras are any distance more than a marathon, 26.2 miles, and Charlotte has taken that to the extreme. No other area runners and few in the southeast are on par with the distances that Charlotte runs. She is always looking for her next race, and she loves those with mega miles.

    Charlotte loves the atmosphere of the ultras since they are more relaxed than other races. Now in the ninth year of her ultra journey to run the year in miles, Charlotte looks to complete at least 2026 total miles by the end of this year. She doesn’t train specifically; she just finds energy and desire to do another race after recovering early in the week from her last ultra.

   Just last weekend, Charlotte did the “Goofy” at Disney World in Orlando, Florida. On consecutive days, she ran the 13.1 mile half marathon and the 26.2 mile marathon. Prior to that she completed the 200 Across Florida event, doing 200 miles over 3 days plus. And now she is searching for another 200-miler. Charlotte said, “That was definitely an adventure. This was the inaugural year of the race on the road since it had only been virtual before. There were definitely some logistical hiccups. Luckily, I had a wonderful support crew. I’m glad the issues of the race have not scared me away from the distance, I just need to find another one with a generous time cut- off time. But 200 milers are popping up all over now, and there are also multi-day races like 6 Days at the Fair in New Jersey.”

      While her running resume is very impressive, Charlotte adds unique personality to her races by almost always wearing a costume. Her mom, Kay, is the chief costume maker. Charlotte’s motto is “If you can’t be Fast, be Festive!” She said, “The salmon in Alaska was a family project, as mom and I designed it, mom made it, and my sister Susan painted it.  My Space Shuttle from the Space Coast Marathon 2017 even got the attention and approval of a NASA rocket scientist at the finish line.  Since my favorite movie is The Wizard of Oz, my 50 states finish at the 2018 Land of Oz Marathon in Kansas included six different costumes of the characters.  Mom drove along and we met at pre-determined places for my costume changes. My costume during the 2022 A Race for The Ages was a tribute to my mom as I dressed as the different life phases of the Monarch Butterfly, since she raises and releases them every year.  My 2023 Strolling Jim 42 miler was a tribute to my dad who had just passed, as I was dressed as Floyd Carruthers riding Strolling Jim, the first Tennessee Walking Horse National Champion.  My grandfather and father both rode walking horses, and my family attended the National Championship in Shelbyville, Tennessee for many decades.

     Overall, Charlotte has completed 182 marathons, 132 ultras, 35 100 milers and one 200 miler. She has marathon finishes in all 50 states. Those are very impressive numbers!

     Charlotte works from her laptop and makes visits to customers in several states which often lets her get a start toward the next weekend’s ultra.  But later this month on Saturday evening, January 31^st, Charlotte will take the podium as keynote speaker at the Forum Fitness Winter Flight pasta dinner and Salisbury Rowan Runners annual celebration of the past year of local running at City Park Recreation Center.  The public is invited to a fantastic pasta meal prepared by Debbie Suggs Catering. We will also have plenty of desserts from Abigail’s. There will be door prizes throughout the evening and a last chance to register for the races at non race day prices. Anyone registering that evening or already registered will be able to pick up their race bib and goody bag, along with their commemorative hoodie from 6-8pm at the City Park Recreation Center, 316 Lake Drive, Salisbury.

    Look for more about Winter Flight and the pasta dinner at www.salisburyrowanrunners.org, or call 704-310-6741.

By David Freeze

So You Want to Run a Marathon?

 Every few years, I visit this topic. Running a marathon is for many a bucket list item. For me it was achieved one year to the day past my first training run. How do I remember this exactly? Because I watched the 1979 New York City Marathon on TV and then gained entry before finishing the 1980 NYC event. I chased marathons for the next 20 years.

    Running a marathon is complicated, and much of that comes from goals, many of them that are based on what the participant would be happy with for their first marathon (26.2 miles). Lots of questions become immediately important, like the “why?” What made you want to do this, at this time, at this particular place and what results are you looking for?

    Most runners do think about the possibility of their own marathon, even if just in fleeting. I also suggest that runners figure out their own why with some experienced input.

    Is the timing right, do you have available hours to hit the road over a continuous period for an average of about 16-18 weeks? At this point, runners need to decide what pace they want to run and how many training days a week will be needed. Usually for beginners, there is a day off or even two per week. And consider a professional who can help you with a training plan that needs to be posted in plain sight. This is your goal sheet for the whole training cycle from start to finish.

     The key to a good plan is to increase the long run distance weekly, making this day the most important day of the week. No good marathons come without long distance training runs, the meat and potatoes of marathoning. You want to build to at least a minimum of 20 continuous miles running, but my recommendation for those more competitive is to do 23-24 minimum miles, All this at a slightly slower than race pace but to instill in the mind that you “can” do this distance. Along the way are the evenly paced base runs and the interval sessions or occasional 5Ks to keep your legs remembering how to run fast.

     Next comes the “where”. There are thousands of good marathons around the world, so find one that excites you to visit and see closely while on the course. Make it a destination event, to build more energy and excitement. Some want to make the first marathon into a group event, with friends participating or spectating too. Or maybe, your goal is an all-in adventure focused on yourself or just close family. My suggestion, make sure you meet your own goals of how to experience this “once in a lifetime moment!”

     Once you have made these decisions on logistics, lock in your travel plans. Take that worry out of the equation and also register at first opportunity for the race. At the cost of marathons now, get the cheapest early pricing. Lock in both and push far away any thoughts of backing out.

    Learn about yourself during your training. Do the work, make up any lost training days and research your race. Learn the course and plan how you will run it. Set a goal time and pace but know that you will learn a huge amount about yourself in this first marathon.

    What else do you need to worry about? Get your sleep, try out your race day gear, food and any gels you plan to use. Anything else that stresses you, figure it out and remove the issue. Practice your early morning runs at the same time your race will be.

   There are a few things you won’t know about until you experience them during training and the marathon. Follow a good plan, get your miles and complete your marathon challenge. Good luck.

   Don’t forget Thursday’s Resolution Run 5K at The Forum for a great price while benefiting Rowan Helping Ministries. Look for more info and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Starting Your Running Journey

  Last week, I talked about how an already active runner could set a goal to complete a marathon. Marathons are mostly cool weather events, and if you run an early to mid-spring 26.2 miler, you have the benefit of doing the training in cool weather. Cool weather training is much easier on the body than the warm and humid weather of the late spring and summer.

   Since we are entering into the resolution time of early January, I think it is worth mentioning another possible running journey. What is a resolution but another goal? The term Couch to 5K has become very popular over the last ten years or so, specifically as a way to start running. I hate the term “Couch to 5K” because it sounds like a program for those who do little activity at all and then decide to do a 3.1 mile running event.

     I have been leading a local beginning runners program for more than 20 years now and the one thing I’m sure of is that there is no sure fired way to make an online program work. Just as there is no guaranteed way that my class will get it done for you. But most of what you see online touts their program as the best of 100’s online. Just send in your money and success will come. Do this today, do this tomorrow. One reply said, “What if I only have a futon?”

    Some online programs are six weeks, some seven or just about any other length of ten or less. What I do agree with is that most can be successful, but it takes willpower and “doing the homework” which refers to the time on the feet while building fitness.

    What I would say to anyone who wants to begin running is start putting positives in your corner. All of us are different, more than just age and level of fitness. Level of commitment stands out among those attendees who do our class.

     I suggest starting by walking and doing as much of it outside as possible. Few people get off the couch as successful runners, but most of us can walk. I would commit two weeks to walking at an increasing pace and distance.

    During that two weeks, go get a good pair of running shoes at Ralph Baker’s. Get fitted, analyzed and come away with the shoe that will help you complete the goal. The right shoe puts you many steps ahead in comfort and will aid in success.

    Even when walking, especially as you increase in pace, make sure you can talk at least in short phrases. If you can’t, you are pushing too hard. Beginning running takes good respirations. Slow and easy at the start is the key. The biggest mistake is starting too fast, losing your breath and struggling through the workout.

    If you haven’t already, find a friend with the same goal and you can work wonders with accountability. Take it slow and don’t expect overnight results. Focus on building your stamina, monitoring your pace, and being patient.

    And the last big step, start running for minutes at a time. Two, then four, six, eight and ten while walking in between. Ten minutes at an easy pace gets you close to a half mile. You are on the way.

  The road to becoming a runner is long, but every run gets you closer to the runner you want to be. Lace up those shoes, hit the pavement, and remember that every run builds the runner you’re becoming.

    Then, after a headstart, sign up for my beginning runners class that begins on March 10^th. And your journey will continue with knowledge about shoes and equipment, nutrition, running form and much more.

     There are no more races locally until the granddaddy of them all, Winter Flight, set for February 1^st. It is one of the oldest races in the south and loaded with history. We’ll visit the 43^rd edition of this storied race next week.

   Look for all this and more at www.salisburyrowanrunners.org

By David Freeze

Vests and Training with Adults

    Walking with a weight vest is a new fitness trend in 2025. If walking is too easy for you, add weight. Or consider the weight vest as alternative training. You will burn more calories than walking and build overall strength by walking with weights. However, is it the same as rucking with a backpack? To some it seems the same, but here is an explanation of the difference.

     The good news is that weight vest rucking will help you develop strength in your upper back, core and legs for when you start training with a backpack. Even weight distribution across the torso with the weight vest enables you to walk more normally (with a natural gait), and if you decide to add exercises such as pushups, pull-ups, squats and lunges, the weight vest is the better option. Most experts suggest not running while wearing the vest. Here are some more advantages to wearing a weight vest:
 

• Increased calorie burn over walking (up to 12-40% more, depending on weight and time spent walking).
• Increased strength and endurance compared to walking without a weight vest.
• Improves bone health, which is excellent for preventing osteoporosis later in life. This is one reason why you see more older men and women walking with weight vests now.
• Improves the posture muscles of the lower back, upper back and shoulders.
• Convenient for when you do not have time for both strength training and cardio, as it blends the two elements of fitness nicely.

   Rucking with a backpack is different because it distributes the weight across the shoulders, back and hips and requires a forward lean when walking or rucking, especially when it reaches 25% of your bodyweight or more. In my opinion, use a backpack if your future requires carrying them for military training or hiking long distances with survival/camping gear. Backpacking is just different, but it requires similar strength and endurance to wearing a weight vest.

  You may want to get a loaded backpack and feel the difference. The logical step is to gain strength with the vest; then familiarity with backpacking could come next.

   As we get closer to Christmas, a weight vest would be considered a great gift for an exercise enthusiast. For that really special person, consider matching a vest and gift certificate for a pair of running shoes and accessories. 

     I mentioned a couple of weeks ago in the article about Carson standout Kara Crotts and about how younger runners seldom go racing with the adults. Currently Kara is the fastest 5K female in the county regardless of her age. Most of the time, the fastest male and female runners in the county aren’t still in high school. Kara isn’t afraid to race adults, but that goes against the longtime trend.

    So, what can high school runners like Kara gain from racing against adults? The adults in many cases have years of racing experience and are the best at long-time training. We had a good male high school runner several years ago, Braden Self, who made friends with some of the adults and improved his training and racing so much that he began to win local races. The better he got, the more he wanted to know.

    Though better than it used to be, the accuracy of high school cross-country courses for total distance is still suspect. Adult courses in our area are spot on accurate, something that I feel is a must have. Measuring by wheel is critical as no other method is recognized, while tangents have to be measured accurately. Measuring by tangents means following the way the runners do the course, crossing back and forth to catch the shortest accurate route.

    Many high school cross country runners lose interest in racing after graduation, and connecting with the adults will hopefully inspire them to keep racing and continue a lifetime of running.

   Just ahead is the Resolution 5K at The Forum on January 1^st. All proceeds go to Rowan Helping Ministries. Look for this and more upcoming events at www.salisburyrowanrunners.org