David Freeze

By David Freeze

Adalie Harrison Nails Her First Marathon!

    Originally signed by Lenoir Rhyne University for basketball, Adalie Harrison didn’t waste much time before she moved on to running track and cross country. Then she transferred to USC Upstate, where she continued running while working toward her nursing degree. Now employed as an OR nurse for Atrium Health, Harrison has continued running. She took a big step forward with her running last Saturday, April 25^th, by completing her first marathon (26.2 miles) in Nashville, Tennessee.

    Harrison said, “I decided to do the Rock and Roll Marathon just to say I have done one in my life. I have a lot of things I want to do, and the list seems to get bigger and longer every time I look at it. But that is okay because we only get one life and have to make the best of it! I picked Nashville because I love to travel and have never been there. It was a perfect fit, not too far from home and easy to make the experience a weekend trip.”

    I asked Adalie to list her favorite running memories. She said, “Well, there are a lot of those- having the school record at Erwin for the mile, winning first place in the county/conference in high school, qualifying for regional and state meets, meeting some of my best friends in college through running and breaking 20 minutes in the 5K, both in cross country and track.

    Adalie started running in 6th grade with Girls on the Run at Erwin Middle School, wanting something to do with the school. Back then, 6th graders could not play sports, so seeing GOTR as her only opportunity, she took it.

    Addressing immediate running plans after the marathon, Adalie said, “As of right now, I don’t have any major plans, I was looking into training for a Hyrox competition next but two little birdies have told me I should find a fast marathon to run. I can try to qualify for Boston as I am only 10 mins off after my first ever marathon on a hilly course.” 

   I asked Adalie to describe her marathon. She said, “I know I was putting in a hard effort, but did not feel like it until mile 18, I felt great the whole way, especially the first 15 miles. I was actually told to slow down but I didn’t since I felt so good. I was about 7:45-50 pace through the first 15 then started to hit low 8s followed by some low 9s, then got back into the 7:50s the last 2 miles to the finish. The best memory without a doubt is the amount of people cheering me on even though they have no idea who I am. (Adalie’s first name was on her bib) I loved all the funny signs people made saying some of the most random things and got lost in reading all of them. The worst point was realizing at mile 16.5 that the course got changed and from mile 17-23 were all big hills, Originally the course was supposed to flatten out after mile 18. The unexplained course change netted 26.65 miles, more than the regulation 26.2 miles.”

   “I slowed down a lot on the back end on the hills because they were so awful, people were falling out left and right. I have never seen so many people walking in a race. My slowest miles were 22 (9:26) and 24 (9:22), both of which had the biggest and longest hills to climb, On mile 22, I was rethinking this whole marathon thing.” 

     Always cool, Adalie sweats little on even the hottest days. She said, “A couple standing near my mom at the finish thought I didn’t even look tired or as if I had been sweating. My coworkers saw the pictures and accused me of freshening up before the photos.” She never got sore afterwards, suggesting there is more in the tank.

    Adalie’s hobbies and other interests include anything exercise: running, lifting, hiking, photography, being outside and traveling. She said, “I’ve been to a lot of places. Also, I have gotten into reading since being out of school and not studying, but you know that will change soon! I will be off to nurse practitioner school this fall. Otherwise, anything that gets the heart rate up. I have been skydiving, cliff jumping into the ocean, swimming with sharks, and rode along for stunts in an aerobatic high-performance airplane. Call me an adrenaline junkie!” 

    Our next local run is the Girls on the Run 5K Celebration at Salisbury Community Park on Saturday, May 2^nd.  And the Special Olympics Torch Run is set for Thursday, May 7^th. Look for more information on both at www.salisuryrowanrunners.org

By David Freeze

Bible Teachers 5K Is a Big Success!

      The WRBTA 5K and Fun Run on April 18^th in Cleveland was even better than expected! Race director Deb Gusler said, “Planning and preparations for this year’s race began shortly after last year’s event. We created a 5K board this year which made the planning process more organized and efficient. Each year, we take time to evaluate what worked well and explore new ways to enhance the overall race experience.”

     More than 560 runners registered for the races and 466 finished. Overall winner was Cody McNeely with a time of 20 minutes and one second. He was followed by Isaac McLauglin in 20:12 and David Shields with 21:30. Top female was Colette Conway with a time of 23:18. Second was Jessica King in 23:30 and third went to Dilsa Calderon in 24:40. Tops in the fun run was Rames Morris. By my memory, this is the largest Rowan County race in the last decade.

       Gusler continued, “Some of the biggest highlights of preparing for the race are reaching out to sponsors and sharing the impact that WRBTA has for our public school Bible classes. It’s always encouraging to see how willing our community is to support what we’re doing. Another highlight is the excitement in our schools. Activities like our 5K pep rally help students understand what the race is all about, and seeing their energy and enthusiasm makes all the hard work leading up to trace day even more meaningful.”

      There are so many people who deserve credit that Gusler didn’t want to name them for fear of leaving someone out. She said, “This event is truly a community effort. From our generous sponsors to the participants, volunteers, and the support of our local fire and police departments, every single person plays an important role. It’s the coming together of all these groups that makes the WRBTA 5K such a successful event each year. I am happy to share that the race raised $52,000.”

       One of the biggest highlights of race day was the spectacular fun run. With 60 entries and most of them kids, the finish was hectic and simply added to the feeling of positive energy all around. Gusler closed by saying, “There was excitement everywhere! From seeing the kids eager to participate in the fun run to celebrating runners as they finished and received their medals. It was a great day! We heard first-time participants say they were already excited to come back next year. The planning process has begun. I’ve taken notes and feedback from volunteers and participants and am thinking through ideas for next year’s race. It’s really something that stays on my mind year-round, because we’re always looking for ways to make our race better!”

      May has four SRR events and races and all are interesting! First up is the Girls on the Run 5K on May 2^nd. This isn’t in fact a race at all for most participants, but a celebration of the end of the GOTR spring session.

      Next up is the China Grove Challenge on May 8^th, a special Friday evening on Main Street for runners, walkers and residents. There is a Tot Trot run for small kids, a half-mile fun run for older kids and the big event, a 5K dash out and back on Main Street.

      On May 16^th, the Ed Dupree 5K takes place at East Rowan High School. Dupree was a well-known runner, coach, sportswriter and a popular advocate of all things exercise. He inspired me to run across North Caroline during the winter of 2018. The race benefits Hospice and the Ed Dupree Scholarship program.

     And for the final race of a very busy month, May 23^rd is the Chillin’ to the Bare Bones 5K at Overton Elementary School. Proceeds go to Relay for Life.

     Still one more event in May is the Special Olympics Torch Run, this year on Friday May 7^th and open to any runner capable of 12-minute miles on a 5-mile course. This isn’t a race either, but a wonderful celebration that serves as a fundraiser for this program. Cost is $25. Contact Adam Bouk at abouk@salisburync.gov for entry.

    More information on all these events can be found at www.salisburyrowanrunners.org

By David Freeze

The real scoop on running and your knees!

   The old adage has been around for years! Here is one of the variations, “Running will ruin your knees!” Not so, according to the latest data available on running’s biggest myth. The medical and physical therapy folks see many more problems from knees that aren’t on a regular exercise program.

     Research consistently shows that running does not cause knee osteoarthritis and that runners are no more likely to develop knee or hip arthritis than non-runners. In fact, in some cases running seems to lower the arthritis development. Running stimulates fluid movement in the knee which helps nourish cartilage and maintains joint function. Harvard Health and the Cleveland Clinic concur on this.  

     In our beginning runners classes, we spend a classroom session on proper running form. Calling the body an engine, I tell the participants that we want to make it function in the smoothest and most efficient way possible. Proper mechanics include posture, arm swing and stride length. Also important is how the foot strikes the ground. For most distance runners, the best foot strike includes a light landing on the heel, then the biggest impact as the whole foot is on the ground. By doing this, the impact will be spread across the whole foot and not too hard on the heel or forefoot. Injuries, including the knee, occur when the foot strike isn’t correct. After the biggest impact comes across the whole foot, then the proper stride concludes with a light liftoff underneath the big toe. Never push your stride to be longer but do concentrate on quicker turnover or cadence if your goal is a faster speed.

      Good shoes are an important factor, and especially the right shoes for your own feet and the running goals you have. If your goal is distance running, don’t buy racing flats or shoes made for sprinters. Never buy cheap box store shoes. I had one pair in my life, and it was my first and last. The more you run, the better you will be able to tell when your shoes are ready to be replaced. One tipoff for me is that the outside of my knees start to ache late in a run. And finally, make sure the shoe fits.

     While running itself is generally safe, knee pain or injury can often result from increasing mileage too quickly. Make your increases less than 10% per week. My only major knee pain has come from increasing too fast and occasionally from running on uneven surfaces. Choose softer surfaces on occasion like trails, grass or cushioned treadmills if you feel knee twinges.

     For most people, running is safe for the knees and may even strengthen joint structures over time. Knee injuries are more often linked to overuse, poor technique or inadequate recovery rather than running itself. By following proper training practices and paying attention to form and footwear, runners can enjoy the cardiovascular and musculoskeletal benefits of running without increasing their chance for knee injury.

    My last tip has become more relevant to me and others who have lots of running miles. As we get older, spend less time sitting for long periods. Those well-used knees do get stiff much quicker as we age. Good luck for healthy knees and happy running!

    Speaking of those running miles, my broken back still seems like a recent thing to me. It happened on May 15, 2024. I saw Jessica Livengood this past Wednesday, she’s one of the angels who made the pieces fall into place for my recovery. Jessica, along with Registered Nurse Erica Martin and back specialist Dr. Eugene Eline, and a boatload of prayers got me back to running. I realized after seeing Jessica that I have 2,750 miles since returning to the roads. I can never say thank you enough to these people and for the many prayers.

    Remember that the burn ban is in place, critical because we are in severe drought here. Make sure it’s lifted before any burning.

    We’ll talk about some great May races next week and the results from the huge WRBTA 5K on Saturday, April 18!  Look for them and more events at www.salisburyrowanrunners.org

By David Freeze

West Rowan Bible Teachers Association 5K and Fun Run

     Just a week away is the hottest race going in Rowan County, the Fifth Annual WRBTA 5K and Fun Run at West Rowan Elementary School in Cleveland. The energy at this race is incredible and much of that pizzaz comes from Race Director Deb Gusler. Race day is April 18^th, with the 5K at 9am and the Fun Run at about 10:15am. The school serves as the start and finish for both races.

    The course is very fast and does not have a hill on it. The Cleveland Police and Fire Departments and other fire departments will provide a safe course for runners and walkers.

   Gusler has been the Administrative Assistant for 5½ years at West Rowan Elementary School since it opened. She said, “In this role, I support staff, students, and their families each day, and I truly love being part of the WRES family!”

   Running became a passion for Gusler later in life and she was out running when I contacted her about finalizing this article. Gusler said, “I started at age 39, and once I began, I never looked back. It has become a form of therapy for me.  In 2019, I completed my first half marathon, finishing first in my age group. That same year, I ran 1,080 miles!”

    Gusler has been a member of the WRBTA board for 16 years. The idea for the 5K came from a conversation with a friend about fundraising for the Bible program. When she presented the idea to the board, they fully supported it. That first year was a really tight schedule from the confirmation of the event to race day, just slightly over a month as I remember.

   Gusler said, “Our community’s passion for the WRBTA is truly amazing! This is a run/walk                   event that people of all ages can participate in. We promote it in fun and engaging ways from our 5K pep rally at school (where teachers wear inflatables and race around the gym) to social media, letters mailed to residents in Cleveland, and yard signs. Our teachers play a huge role in building excitement by encouraging students in their classrooms.

    WRBTA is very grateful to have three Bible teachers who serve the West Rowan community. Funds raised help pay those three teachers, including salary and benefits, since the state does not contribute to this program. The WRBTA is a 100% community funded nonprofit organization whose purpose is to raise funds to provide the support necessary for the Bible classes. Currently, the annual amount needed is $245,000.

    Faith Devenny, Sara Bailey Wooten and Brant Marlin are the Bible teachers. Devenny is at West Rowan and Mt. Ulla Elementaries, while Marlin is at West Rowan Middle School. Wooten is at West Rowan High School.

     Other fundraising events include the WRBTA Hanging Basket Sale on May 9^th at Salem Lutheran and The Arbor Church, the WRBTA Golf Tournament held at McCanless Golf Club in Salisbury on August 22^nd and the WRBTA Sweet Potato Sale the week before Thanksgiving.

    Interested parties can donate at: HTTPS://TINYURL.COMWRBTA5K (a “donate only” option is available) and at WRBTA.com. For more information or to donate, call Gusler at 704-902-5237.

   On race day, West Rowan High School will provide a fun both in conjunction with the fun run that will include face painting, tattoos, games, etc. Pete Bogle will also juggle for entertainment. There will be music for everyone before and during the races and lots of bells and noise makers celebrating those who cross the finish line.

   For more information on the WRBTA races or any of SRR’s other events, go to www.salisburyrowanrunners.org As a reminder, the One in 5K for the Family Crisis Council has been cancelled for this Saturday, April 11^th.

By David Freeze

Special Olympics Torch Run

    Once a year, the Special Olympics Torch Run crosses North Carolina on the way to the state games. North Carolina’s Law Enforcement Torch Run is the largest year-round fundraising campaign for Special Olympics in the state, with nearly 2,000 law enforcement personnel participating annually. The 2026 season features multiple events leading up to the Final Leg on May 29, when the Flame of Hope culminates at the Special Olympics NC Summer Games Opening Ceremony in Raleigh.

    One of my favorite days of the year is when the torch passes through Salisbury and continues to Spencer. Not only has it been one of my favorite days, but May 15^th, 2024, was one of the most important days of my life. I didn’t run first thing that Thursday morning because it was Torch Run day, meaning just over six miles waited for me later during a humid mid-morning.

    I had a breakfast event and then headed to Airport Road and Main Street, next to the Speedway convenience store and joined good friends Adalie Harrison, Joel Whittington and about 50 others with law enforcement or government ties to start our part of the Torch Run just after 10am. We stopped at Stallings Baptist for water and a bathroom break, then on to Bell Tower Green to meet some Special Olympics athletes and greet several local dignitaries near the stage.

    Then came the rest of the run on to my favorite car wash in Spencer where we finish each year. Nothing about this run is a race because the pace is held to about 12-minute miles. There are a few hills, but just as much downhill as uphill. The torch is only carried by the law enforcement personnel, and they are usually just behind the lead vehicle. Salisbury Police and Fire keep the runners safe along with the Rowan County Sheriff’s Department while many of them participate in the run too.

     Lots of photos are made before, along the way and at the end, in fact running with the torch is a big celebration and a fantastic memory. Any running event is good for me, but the best occur when the funds raised are headed toward a great cause, as certainly this one is.

      This year, Salisbury PD Sgt. Adam Bouk and Sgt. Meredith Walker, who coordinate the NCLETR, have opened the event to other runners. The only requirement is to purchase an LETR shirt for $25 and run a 12-minute pace. Transportation will be provided back to your vehicle, which will be left at the starting point, new this year at The Forum. Commemorative performance and trucker hats are also available at $25 and $30.

     The Torch Run is just one of many events that Bouk and Walker have planned for Special Olympics fundraising. Bouk said, “Our fundraising goal is a big one this year! Our goal last year was $15,000 and we hit $24,600. So, we will push for $35,000 this year, Aim high, hit high, I hope!”

    Bouk continued, “There are several of the Rowan County athletes that go to the state games. That is the weekend of May 29-31 this year. We went last year and ran the final leg of the Torch Run, did the opening ceremony and then hung the medals around the athletes’ necks after the games the following day. About 1500 athletes compete free of charge in eight sports. We are going again for the final leg this year as well. All of this has been the highlight of my law enforcement career.”

    During the late afternoon after the Torch Run of May 24^th, 2024, I fell in a farming accident and broke my back. A long recovery after that day allowed me the privilege of running again at the Torch Run in May 2025 and I look forward to May 7^th to do it again.

    To join in the upcoming Law Enforcement Torch Run for Special Olympics, call Sgt. Bouk’s office at 704-216-7556 or email him at abouk@salisburync.gov or Sgt. Walker at 704-638-2127 and mwalk@salisburync.gov

     Our next local race is the West Rowan Bible Teachers 5K and Fun Run on April 18^th. Look for this, and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

Stephens is First Ever National Champ at Catawba College

  Miles Stephens, a senior from Bradenton, Florida, became the first national champion, either team or individual, in any sport at Catawba College. On March 14^th. he won the 200-meter dash with a time of 20.76 seconds in the Division ll Indoor Meet at Virginia Beach, Virginia. Catawba Track and Cross-Country Coach Jason Bryan said, “Miles was ranked 10^th going into the meet and had only finished fourth at the SAC Conference Meet two weeks prior to this performance. This shows just how strong our conference is, yet Miles’ time was the eighth fastest in Dll history. Cheerleading did win a national meet back in 2000, but it was an unofficial and non-sanctioned meet.”

     Stephens said, “Going into the competition I knew I had an opportunity to win based off my progression and training the past few weeks. Despite the results of our conference championship, I knew I could still win on the biggest stage of the season no matter what had happened previously.  After advancing through the prelims with the third best time, I knew I could run much faster in the final. Ultimately, the next day all I needed to do was execute by trusting in my body and my coach to finish what I set out to do. After winning my heat, I knew I had to wait for the finishing times from the second heat to see whether I won overall, so I couldn’t celebrate too much yet. I was excited with the time that I ran!  Finally, after seeing the second heat wasn’t as fast and that my time had won, I was ecstatic and didn’t know what to think! It didn’t really hit me for a couple days that I had won a national championship, but it got me even more excited for our outdoor season and so on. Going into this year, I didn’t have the same expectations that I do now for myself. I’m excited to continue competing for Catawba college, my coaches, and my teammates.”

     Stephens credits his mom as his main support person and knows he wouldn’t be where he is now without her. Stephens started running track as a senior in high school at Braden River High School after playing soccer earlier.

     Stephens added, “The greatest takeaway from my experiences at Catawba is that everything happens for a reason. I ended up at Catawba after Coach Bryan took notice of me at the Last Chance Track Meet before the 2024 Outdoor National Championship. After my last race, I entered the portal, and he reached out to me almost immediately to let me know more about Catawba and the program. After going on visits and talking to several schools, I ended up going with Catawba for both academic and athletic reasons. I’ve enjoyed my experience so far at Catawba, even through the adversity and change I had to experience.”

     The sprint coach that Stephens was training under ended up leaving during his first semester at Catawba. Going into his first competition, Stephens didn’t know what to expect. He said, “In that first race, I ran the #1 time in the country in the 60 meter and set a personal best and school record, which helped me know I was on the right path and that coming to Catawba was worth it. I’ve learned at Catawba that there are several ups and downs in a journey towards my goal, but ultimately, anything is possible.  I’m glad to be able to give back to the coaches, teammates, and program that helped lift me up and give me this opportunity to compete on the biggest stage and win our school’s first national championship.”

    Stephens plans to graduate this spring after completing his bachelor’s degree in finance and economics, and afterwards, he would like to work here in North Carolina. Stephens added, “It would be a luxury to run after college and continue competing, but I also want to give back to my mom and also venture into the next path in my life outside of track. I’d like to work in either banking or financial management. If I could, I would also be interested in coaching youth, not only as a coach but as someone who can share similar experiences in this world that’s changing so fast.”

     Our next local event is the West Rowan Bible Teachers 5K at Cleveland on April 18^th. Look for this and other events at www.salisburyrowanrunners.org

By David Freeze

Volunteers needed for new China Grove trail!!

    Initial work is already underway for the new Grant’s Creek Trail in China Grove. Diane Folk and the Rotary Club of China Grove are spearheading and planning the work along with support from the Town of China Grove. Folk said, “We are beginning to construct a walking trail along the Grants Creek sewer line right-of-way from Patterson Street to Kirk Street with connecting trails at Stevens and Harry Street. A stream crossing is included in the project and will be installed with the help of the Town of China Grove Public Works Department.”

    Folk plans a community workday on Saturday, March 28, with a 9am start.  Work will begin with clearing the connector trails at Stevens and Harry Streets, as well as cleanup of downed trees and branches. Some trash removal is also needed along the trail alignment. Tools to be used would be rakes, shovels, hoes, spades.  The main trail has already been mowed and marked with flags, and some limbs have been removed.

    Volunteers should park at Community Memorial Park at 412 South Myrtle Avenue and the group will walk down Stevens Street to begin work. Additional parking may be added later. Folk said, “If the volunteers have any of the listed tools, please bring them. Also, everyone should wear long pants and closed-toed shoes and bring gloves.”

    Volunteers may stay as long as they wish, but Folk is planning 9am to noon. Water and light snacks will be provided, as will lunch. Rain date will be Saturday April 12^th. If anyone has questions, please contact Folk at 330-365-7039.

    Currently the trail is about 2.25 miles, but Folk hopes that it will continue farther north in the future. This is the beginning of China Grove’s piece of the Carolina Thread Trail that may at some point extend from Lake Corriher to the northern town limits.

    China Grove Parks and Recreation Director Jill Sellers said, “The Town of China Grove is proud to partner with the China Grove Rotary Club on the first phase of a trail network along Grants Creek. Community workdays like this one are a wonderful example of what happens when residents and organizations come together for a common goal. Once complete, this trail has tremendous potential to connect our downtown corridor, existing and future neighborhoods, and Community Memorial Park, giving residents a safe, accessible way to enjoy nature right here in their own backyard. We hope this project inspires even more community involvement as we continue to grow this trail network together.”

    Two interesting odds and ends follow. I have mentioned before that Thanksgiving Day races are on the rise, both in participation and number of races. RunSignup.com, the service that most runners register with now, saw a record 1,330,726 participants sign up for 1,056 Turkey Trots across the country, a 20% increase over 2024. At least 48 of the events were new this year while only 10 races that were held in 2024 were not run in 2025. The average race grew 11%, the third straight year of double-digit growth. Approximately $3.2 million was raised for charitable causes. Our Butterball 5K is one of these.

   The New York Road Runners are giving entrants to the upcoming NYC Marathon the chance to personalize their race bib, albeit for a cost. Members can have their first name added to the bib for $10, with non-members charged an additional $5. While most races offer this service at no extra charge, the NYRR are adding it as an option on top of the marathon’s $255 registration fee for members and $315 for non-members. With hundreds of dollars required to settle into a hotel room the night before the race, perhaps the $10 bib charge isn’t much in comparison to all the other expenditures runners must make to run in New York City. I ran this race four times, thankfully none of them recently with these prices.

     Our next race is the Mount Hope Church 5K and Fun Run on March 28^th at Salisbury Community Park. Look for it and other events at www.salisburyrowanrunners.org

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.