David Freeze

By David Freeze

Salisbury and Rowan’s biggest race, the 38^th Annual Winter Flight, is back with its 2021 version, with the race date set for Jan. 17. Normally the last Sunday in January, the date change isn’t the only thing that will be different. But first, we’ll cover the things that stay the same.

New Sarum Brewing is the title sponsor again and will continue for four more years. There are still the 8K (4.97 miles), 5K (3.1 miles) and a fun run (1/2 mile). All the race proceeds will go to Rowan Helping Ministries. Meredith Abramson’s very popular hoodie is back for all 8K, 5K and wheelchair participants. Ainsley’s Angels will again provide able-bodied runners to push physically challenged kids in wheelchairs to kick off the 8K/5K races.

The 8K will again be nationally certified through the United States Association of Track and Field (USATF). A dynamic sound system will be in place to enhance race announcements and Neal Wilkinson’s stirring pre-race national anthem while also providing pre-race and finish line music. The race will again be chip timed by Agape Timing of Concord.

Here are the differences. For the first time in 38 years, the race will not be held in Salisbury. All races will start and finish at the Millbridge Ruritans building across from Sloan Park. The race location is at 490 Sloan Road. Instead of city streets, the race will be run entirely in a rural, low-traffic environment with two rolling hills and lots of flat stretches. Locke and West Rowan fire departments will handle the safety on the courses with various volunteers, including many from Rowan Helping Ministries, supporting them. The western Rowan area around Sloan Park and Kerr Mill is one of the prettiest road race courses in the county. It’s dairy country and you’ll see way more cows than cars.

All races will follow Road Runners Club of America and North Carolina coronavirus guidelines. Masks are required when not racing and wave starts will be used. The event will not include an indoor gathering and all participants are encouraged to practice proper distancing.

Now for more of the usual good things that make this event one of the best in the Southeast. The 5K run/walk encourages walkers to participate and they can win age group awards. There remains a 90-minute course limit for the 8K. All race participants will have a chance to earn about 180 awards provided by the Trophy House.

We expect another highly competitive race with top local runners, Matthew and Jonathan Martin, in the lead pack. The twins finished 1-2 last year. On the women’s side, Rebecca Parker will again return to chase another win in the 5K. Multi-time winner Molly Nunn from Clemmons returns in the 8K. There are cash payouts for a new 8K course record which can be won by beating the Salisbury course best times. Other 8K cash payouts go to the first male and female to the mile and first Rowan County male and female finisher and first male and female overall finisher. This race usually draws participants from five or six states.

The men’s course record is a sizzling 23:07, set in 2015 by Kenyan Eliud Ngetich. Olympian and Carrboro resident Joan Nesbit set the long-standing women’s record of 26:48 in 1992. In its long history, the 8K has hosted many Olympic hopefuls.

Rowan Helping Ministries Executive Director Kyna Grubb said, “This year has been about protocols, partnerships, prayers and pivoting. Planning for Winter Flight and how our partners have re-imaged and overcome barriers to ensure a fun and safe run has all of these components. Winter Flight will provide much-needed funds to our agency and give our community a healthy, fun, and safe opportunity to participate in this longstanding tradition.”

Top sponsors at press time in addition to title sponsor New Sarum Brewing are the Millbridge Ruritans, the Trophy House, Dr. Robert Glassgow, David Post and Catawba College, even though the event will not begin and end on their campus as usual.

A packet pickup and late registration will be held from 1-5 p.m. on Saturday, Jan. 16, at Ralph Baker Shoes, 428 N. Main Street in Salisbury.

Online registration continues at runsignup.com and a printable race brochure with more information available at www.salisburyrowanrunners.org .

By David Freeze

  In the past week, I’ve lost two women who meant the world to me. Two women who have touched my life in many different ways. But although they didn’t know each other, they both worked off the same script. They taught me a lesson that’s worth sharing today. The second funeral is tomorrow, and they are both on my mind tonight.

   Ollie McKnight was 90 and had lived across the road from me since I bought our farm. Well over 30 years ago, I moved in with a wife and five blended kids. Our farm needed a lot of tender loving care and that included a house built in 1900. Most of it looked bad. My own mother passed away shortly afterwards, and Mrs. M took over. I didn’t think I needed scolding much, but she sometimes did. I grew to love her just like my own mother. Thankfully, we had a nice conversation the evening before she went to the hospital for the last time.

    Patsy McBride, only 73 at her passing, came later. I didn’t know Patsy until I made my first cross country bicycle trip in 2013. I began to get short supportive texts from her along the way from Anacortes, Oregon to Myrtle Beach. Over 4200 miles and 54 days, I wondered how Patsy knew when I was struggling because she always seemed to send a message when I needed positive thoughts. Patsy was a talented musician who had lived in lots of places, even including a stint in Hawaii. I finally met her in person when our local newspaper hosted a reception following the completion of that bike ride. A brief interview with the editor got Patsy mentioned in the Salisbury Post the next day. She gave me a crocheted angel that has ridden along on every single long-distance ride since, now totaling well over 20,000 miles.

     Both these women had health issues that I discovered but seldom learned directly from them. They didn’t dwell on those things and always kept forging ahead. Ollie had heart, knee, kidney and other issues. She spent several years on dialysis until she was awarded a kidney much later in life than most can hope for. Patsy battled cancer since the time I met her. I remember that she could only stay a few minutes the night that she attended that first reception. Doctors kept finding ways to treat the cancers and Patsy fought right along with them.

      The world that knew these women as Ollie and Patsy didn’t hear complaints from them. What they saw was an incredible spirit and an intense desire to keep living life no matter the physical issues. Ollie kept the road hot in her car and truck. Church, grange, weddings, funerals and visiting plenty of friends. Patsy kept playing the organ and directing the handbell group at Shiloh Reformed Church, even when she told me that she could hardly feel the piano keys. She was on so many treatments that her days were a struggle, yet she said often, “I’m playing Sunday.” And she usually did.

      While my memories of these women are chocked full of so many things, it is easy to say that they inspired me. Inspiration comes in many ways, and I’ve already mentioned how they were steadfast in continuing their activities as long as possible. They lived and loved life.

      I realized over the last week that they both had a special skill that I’m determined to learn. One that few of us do well but some, just like these two women, have made into a world class trait. I haven’t documented anywhere near all the physical issues these women dealt with daily. I don’t know their complete list of struggles and here’s why. They hardly discussed them! I was fortunate to have long talks with both and regular discussions on numerous topics, those topics chosen because they didn’t want to burden others.  

      Here’s just a little sample of how our conversations went. I often knew something about the trials they faced, but most of the facts came from other sources. So, after just a brief description of their issues, both were gifted at shifting the focus to me or whoever else they spoke to. They genuinely didn’t want to linger over trials but quickly lifted the conversation to positive things and plenty of the how, when, why and what they genuinely wanted to learn about others. I didn’t realize it at the time, but they were pros at lifting spirits. I always felt better after talking to them! Help me Lord to learn from Ollie and Patsy!

By David Freeze

I listened to Jerry Kanipe talking one morning, just before the Ed Dupree 5K was about to start. He told Luann Fesperman why he needed to run and I thought his answers seemed much like mine, and probably similar to a lot of other long time runners. Jerry is 74 and a fixture around local racing. I wanted to know more about his history and got some great information this week.

Jerry said, “I started running in the ’70s. I was a smoker back then and decided to quit and become more fit. I found out that when I ran, I got the same relaxed feeling that smoking had given me, so I chose to continue running.” He has had periods of injuries and illnesses when he couldn’t run, including hernia surgery a few years back and a recent kidney stone episode. Plantar fasciitis kept him from running for two years, and about the time that was under control, Jerry was diagnosed with A-Fib, which various medications did not help. Two heart procedures, both in 2018, have kept it under control.

After that long absence from running, Jerry found that he had to start over from scratch. He said, “I was overweight and short of breath. Running got me back on the right track. I still have aches and pains now and then at my age and have to take short breaks, but try to run as often as I can. I have discovered during these interruptions that running is just as important for my mental health as my physical health. When I don’t get to run, I can get “down in the dumps” and antsy. My wife calls it irritable!”

Jerry says that one of the most enjoyable parts of running is going to the races. He continued, “Not because I like to compete, but for other reasons.  First, the races are a fundraiser for a good cause and I enjoy being around a group of like-minded people. No one has to explain why they are there and why they are running — everyone has their own reasons why they like to run. I especially like to watch the faces of the kids in the fun runs.”

While his only goals in running these days are to stay injury free and just to keep going, Jerry looks deeper for why running works for him. He said, “I am not a fast runner, but I feel very blessed and grateful to be able to put on my running shoes and spend time out in nature. When the weather doesn’t cooperate, I head to the East Rowan Y to the indoor running track. I have a grandson who is active in high school sports and he occasionally runs with me, which is a joy in itself.”

And finally, maybe the best reason of all, Jerry said, “I also receive a lot of encouragement and support from my wife Linda, who likes me better when I’m able to run!”

A lot has happened recently with upcoming races. The Resolution 5K is now set for Salisbury Community Park at 9 a.m. on Friday, Jan. 1. The race benefits Rowan Helping Ministries, but it is also a great low-cost way to challenge yourself declare that 2021 will be better new year. Entry is just $10 or $5 and 3 canned goods. With that, all runners and walkers will get an accurate course, a recorded time and results posted online. There will be plenty of refreshments and everybody gets a left over, but still new, race T-shirt. Come challenge yourself, then go home with a jump start on the year.

The 2021 New Sarum Brewing 38th Annual Winter Flight 8K/5K and Fun Run is going to happen, but at press time, it looks like one of the Southeast’s best known races is headed for Millbridge Ruritans/Sloan Park area. Meredith Abramson’s fabulous hoodie already has people excited and we hope for another fantastic year for the oldest and largest race in the area, also benefiting Rowan Helping Ministries. Find for more information at salisburyrowanrunners.org .

By David Freeze

It’s been about a month since I took a day off from running. That isn’t much to a guy that once went four years between days off. Ed Dupree did 21 years of streaking, another term for not missing a day. Over the last few years, I’ve taken a day off from running about once every 2 to 3 weeks. Nearly always this comes after I have a couple of lackluster runs back to back.

Just recently, I have tried something new that is causing a boost to my morning runs. Vac and Dash is a running/vacuum store from Albemarle and is the printer for all of SRR’s race shirts. The store started a “Werking through the Holidays Challenge” early in November, not something that I usually would do. But this one caught my eye and now with six weeks complete, I wanted to share the positive results.

My mornings are usually hectic and always start with a run by about 5:30 to 6:30 a.m. That means getting up before 5, 4:40 a.m. to be exact. I’m not advocating that early start, but mornings are my thing! I cram the early morning full and didn’t think I could find time to add more exercise.

In October, I had already added a prayer walk that starts when the run’s finished at my driveway and continues for about five minutes. This works well unless its bitter cold or raining steadily, then those prayers take place in the house. Running and prayers just as the new dawn always get my day off to the best start.

Additionally, the “werking challenge” has been just that. Back in the house, I head upstairs for pushups, planks and then downstairs for situps. November called for at least 20 pushups and 20 situps, plus two minutes of planks. December pushed the minimum to 30 pushups and situps, with three minutes of planks, the very popular exercise when the clock hand barely moves.

It’s getting easier every day to do all this and amazingly, I can do the complete run plus workout comfortably in about 65 minutes. The final piece is two cinnamon Pop Tarts as I reflect on the effort and relish any soreness. The “werking challenge strengthens the core, the middle area of our bodies including the abdomen and lower back. The core, in my opinion, is the key to strength and balance. Mine is significantly stronger and usually a little sore after just six weeks, a good thing. Sore means that muscles are being tested and strengthened. And my average run is just a little faster and stronger too.

This challenge ends for me officially on Jan. 1, but I don’t plan to stop. A neighbor, Brian Jones, helped put the new Christmas lights on my farm’s windmill on Monday and he told me about mixing bunches of crunches, a two-mile walk and some upper body twists as his early morning workout. He’s building his core too.

Resolution time is just around the corner. Getting a head start on all your friends and neighbors with some sort of core workout should make you happy. Do it more than seven days and you just might have a new habit and be on the way to better health.

The next two races are the Resolution 5K on Jan. 1 and the 38^th Annual Winter Flight, Salisbury’s premier participatory sporting event. On Thursday, SRR and The Forum confirmed that the Resolution event will be held at Salisbury Community Park at 9 a.m. This run/walk is like no other race all year. Entry is just $10 or $5 with three canned goods. Everything benefits Rowan Helping Ministries. Participants get a posted time and a leftover but still new race shirt. They also get refreshments following a low cost fitness challenge to start the year.

We’re still hoping to have Winter Flight at Catawba College with the date changed to Sunday, Jan. 17. This event also benefits Rowan Helping Ministries.

Look for more updated info at www.salisburyrowanrunners.org .  

By David Freeze

Bob Marchinko had just finished a run and saw a big tree limb on his roof. He said, “I grabbed my ladder and went up for it. My best guess, with no memory at all, is when I went to step down on the ladder from the roof, the ladder kicked out from under me and I hit my head on the roof before landing on the ground. No one knew I had been on the roof, but a neighbor who was out walking saw me lying on the ground knocked out cold and called 911.”

At Novant Health in Salisbury, Bob was found to have some bleeding on the brain, a leg gash that needed staples and multiple neck fractures. He needed emergency surgery and was sent to Presbyterian Hospital in Charlotte. Possible paralysis was still a concern as Bob met Dr. Segebarth, an Ortho Carolina surgeon. Bob said, “I knew I could recover and come back to lead a normal life. My mission then became to get out of the hospital as fast I could.”

Bob couldn’t run or really lift anything for the first two months. Only walking was permitted while his body healed and the neck fusions set. Two metal rods, a metal plate and 14 metal screws had been inserted. Bob said, “I tried to behave on the lifting part, but we had just moved into a new house and there was landscaping to do. I had to learn the hard way on what my body could handle. Sometimes I would overdo it and then be wiped out for a few days, but that probably helped my recovery process. My doctor let me start running again in August with some pushing from me. Running was very painful for six weeks and there was no runner’s high. I still thanked the Lord every day on how blessed I was to be able to move, even if it was slow and painful.”

Once the most dominant male racer in the area, Bob had not raced much in 10 years and after the injury thought he may not race again. He said, “I’m getting a little better each week, the neck still isn’t 100%. It can get pretty sore and stiff if I overdo it or if it is damp out. I kept trying to get back in shape, and feel like a runner again. By late September, running started getting a little easier for me and I started to surprise myself on some of my runs. My running buddy, Robert Miller, started needling me to jump into the Butterball 5K, which I did and felt pretty good about it.” Bob had a sizzling 17:03 on a challenging and wet course.

After running the Butterball 5K, Bob wants to run another 5K to break 17 minutes. He’s also considering a half marathon in either December or January, then maybe a marathon in the spring. Bob said, “I turn 50 this summer and am getting an itch to run the Boston Marathon again. But I am just as happy to be able to head out for a hard run in my neighborhood and keep coaching my athletes at Catawba. We are starting to build something special there.”

Bob concluded, “God has looking out for me and has helped me to recover so quickly. I also need to thank my wife, Wendy, and son, Zach, who both helped my recovery, especially that first week when things were tough with so much help needed. Running friends Robert Miller and Brett Howell have meant the world to me. Thanks to my colleagues at Bostian and Mt. Ulla elementary schools, and my Catawba College family, where I help coach cross country and track. Jason Bryan and my athletes have been a blessing to me.”

Saturday, Dec. 12, is the Santa Run/Walk 5K at the Millbridge Ruritan Building on Sloan Road. Santa, Bigfoot, a beautiful course, and plenty of fun in a rural setting. Come join us. More info at www.salisburyrowarrunners.org and www.runsignup.com .

By David Freeze

It has been one of my great privileges to write this column now for more than 10 years. I’m not sure exactly which year this tradition started, but I know this year is certainly one for the record books. Regardless, we all should be thankful each day and here are the thoughts that top my list for     Thanksgiving Day, 2020.

My first grandchild, her name is Monroe, but I call her “Booper,” now just past her first birthday.

Blood and organ donors, always needed.

Health care professionals who lead the battle against the coronavirus and all of our other medical issues.

Those who act when they hear, “Somebody’s got to do something!”

The gifts of much-needed food and cash to fill the pantries at Rowan Helping Ministries, Main Street Mission, the Salvation Army and various food drives.

Books, and the gift of reading instilled in children, opening a life of wonder and knowledge.

Ways to keep events going with proper guidelines, such as the Forum’s Butterball 5K held this morning at Salisbury Community Park and benefiting Prevent Child Abuse Rowan.

People who stay active and make the effort to improve their health during the pandemic, increasing their odds for a safe recovery.

The Salisbury Post, still our best option for local news and keeping each other informed. I start my day with it every morning. Plus all the readers and new friends I’ve met through my writing.

Worshiping with your church as members decide instead of a government mandate.

A bicycle trip around the Big Island, Hawaii, completed just before major quarantines began in March, thus completing a marvelous tour of all 50 states on two wheels.

So much major work done on the farm while other activities were limited.

The two good-smelling female runners I often meet while doing my miles on Patterson Road before daylight.

Radio and TV coverage of basketball and football that we can’t see in person currently.

Our military, law enforcement, fire and all the other protectors who put safety and freedom ahead of their own concerns.

The faith writers at the Post who allowed me to share in the new book, An EncouragingU Christmas, available at Amazon.com and Father and Son Produce. www.encouragingu.com .

Prayer, smiles and kind words, always powerful and never needed more. Especially those from good friends and family who positively affect our lives daily.

Backyard and backdoor visits from those friends, neighbors and family, especially those that are not rushed.

All the Christmas lights I can find to put up and appreciation of your displays, large and small.

With all these thoughts listed, I have many more and I’m sure you have plenty of blessings too. Take time especially today but every day following to realize and survey your personal gifts, memories and ongoing blessings. The future is bright, believe it, pray for it and do your part to make it that way.

Hope you had a wonderful Thanksgiving!

By David Freeze

In a normal year, Salisbury and Rowan will have about 30 races. Some have a long history, a few are brand new but every single successful one requires a lot of work. I once had a woman representing a charity call me and tell me the date and location where she wanted to have a race. Then she said, “So, do you need anything else from me? You’ll take it from here, right?”

That is certainly not the case! The Salisbury Rowan Runners provide some guidelines and plenty of answers for questions, but we won’t manage the race for you. Being a race director, usually someone who either is a volunteer or adds the responsibility to their regular job, is not easy. There is a long list of to-do’s required. Those details make or break the race.

One of the best long-term race directors in the area is Rayna Gardner, head of the popular Butterball 5K. She’s won SRR’s Race Director of the Year award twice and probably deserved it more than that. Rayna, also the general manager at The Forum, adds the annual director duties on top of her other work. Always detail-focused and forward-thinking, she works through a long list of early decisions. These include confirming the date, making sure the course is available and getting an event permit from the City of Salisbury. Since 2020 is an unusual year, right off the bat decisions had to be made that resulted in the Thanksgiving Day race being moved to Salisbury Community Park. That makes for a new course and other logistical changes.

One of the biggest parts of the preparation for a good race is the initial race brochure, crammed with information to make the event interesting to local runners and walkers. Once the brochure is completed, then the race gets set up for online registration. About 80% of all registrations come in online now, with the percentage increasing each year. Participants register later and later in today’s market, making for a guessing game to get the right amounts of commemorative shirts, awards and food.

Once all this is in the works, then begins the long list of questions that come by email, text or phone where possible participants want to know things that might affect whether they attend. Rayna is one of the best at this, sharing immediately or finding the answer. This year’s race had questions about the difficulty and layout of the 5K course, availability of parking and bathrooms. And the biggest question of all; what was she doing to meet coronavirus guidelines?

Meanwhile as the registrations rolled in, Rayna worked with the race bibs and other details to make race morning easier. I could write a whole column on disasters that race directors caused, usually coming to light as race day participants began to arrive. Heading up various check-in processes is Rayna’s strength. She handles any issues and complaints, and keeps the lines moving.

Once the race was underway, she monitored course volunteers who keep the participants on course. And finally, Rayna gave out the race awards to the socially distanced finishers. Once done, with the runners and walkers headed for home, Rayna managed the removal of all the race day paraphernalia. And from experience, I hope she got a nap that afternoon.

When all was said and done, Rayna, who is super fit and resembles Jennifer Marion from TV’s Randy Marion car commercials, said, “The feeling of putting on a good race is like no other. Getting organized is a lot of hard work but when it comes together with the aid of volunteers and sponsors, we support worthy charities in our community. I get lots of help to keep the world turning during race prep.”

By David Freeze

Sometimes circumstances come together for something big. That’s just what happened for Lorie and Mark Cauble over an incredible month. I got to play a small part in this journey and it’s certainly worth sharing.

Lorie started running with the 2014 Greenway 5K where her second-place age group finish led to lots of other 5Ks and another second-place finish in her age group in an 8K. She pushed it up a notch and competed in the Mayberry Half Marathon followed by her first marathon in Myrtle Beach in March 2019.

Mark started running when he enlisted in the Marine Corps in 1990. Nearly every day for almost nine years, Mark ran at least three miles a day. After ending his active duty in 1999, he quit running all together.

After getting married in November 2019, Mark and Lorie were already enjoying long hikes when Mark mentioned doing the Marine Corps Marathon together. He said, “2020 would be a great time to do this because our daughter, Jenna Cauble, had been in the Marine Corps for six years already and was finally going to be stationed close to D.C. around the marathon date.”

The Caubles found out that a lottery was required to even get into the event. They both applied and a few weeks later were selected to run the 45th MCM. Lorie said, “That was a great day! We were both so excited! Then, reality started to set in, and we were on the clock to get ready. Sometime after the virus shutdowns, we learned the event would be virtual. We were bummed at first but decided to embrace this opportunity to improvise, adapt, and overcome.”

The MCM organizers also offered another opportunity to do a Trifecta, not only the marathon but a 10K and 50K. All would be virtual, meaning that Mark and Lorie could do the distance on any course within the month of October. Mark said, “Why not? We decided to go big or go home. We may never get this chance again.”

They did the 10K (6.2 miles) in Salisbury on Oct. 3, a day already scheduled for a long run, and then tacked on another 12 miles for training.

The marathon (26.2 miles) followed on Oct. 17. Mark said, “It would have been nice to run in D.C. and finish at the Marine Corps Memorial, but we got the next best thing. Our daughter, Sgt. Jenna Cauble, enlisted some help from her former commanding officer Capt. Kristen Baldwin (five-time MCM participant) to help us facilitate our run. They really motivated us and made it a memorable and special occasion.”

And finally the 50K in Virginia. Just five days after the marathon, was completed on the Virginia Creeper Trail on Oct. 22. Lorie said, “No pressure, just us and the mountain. This was a disaster! We had no trail experience, and it was our first time running with hydration packs and we had no support. We are glad it’s done, but you probably won’t see us on a trail again for that long.”

Mark added, “The biggest and most important takeaway is how much we love each other and share so many similar interests. We got up on weekends to do long runs at 3 a.m. to drive an hour and then run to avoid the sun and summer heat as much as possible. Nothing beats seeing the sun rise while running alongside a river with the person you love. We depend on each other for motivation, especially on a morning when one of us didn’t want to run. In the end, we drove each other across the finish line and have the rest of our lives to continue pushing each other to be better.”

Lorie concluded, “We found difficulty in juggling everyday life and staying on a grueling schedule with sometimes painful tasks, making the journey all the more rewarding when finished.” They plan to do mainly 5Ks and 10Ks while Mark needs a half marathon and an 8K to match Lorie.

Rowan’s next race is the always popular Butterball 5K on Thanksgiving morning, held this year at Salisbury Community Park. Look for this and other upcoming races at www.salisburyrowanrunners.org .

By David Freeze

I’ve always enjoyed walking and have done a lot of it. I have no idea how many miles I’ve done, but imagine its pretty significant. My run across N.C. included lots of walking where the road and traffic didn’t have room for me and a baby jogger.

Walking otherwise has meant something different for me than running. Walking has meant a time of peace, reflection and a less challenging workout. In fact, I usually didn’t view my walking as a workout at all. I didn’t push the pace but kept my legs moving comfortably.

This summer has been unusual because I didn’t go on a long bike ride. Physically, there’s been plenty of replacement workouts here on the farm. While not on a bike ride, I ran more. But I didn’t walk much. However, I have developed a habit over a few recent beach trips that has great rewards.

Last summer, I went to Cherry Grove twice in October, my favorite time at the Carolina beaches. I have a running course that is flat and fast, usually going about 5.5 to 6 miles. Afterwards, I drop by the room and grab a dry shirt, my radio and a couple Pop Tarts before heading right back out. With a good run complete, nothing is better than a follow-up walk of about 4-5 miles. With music and an eye toward a beautiful sunrise, I usually walked at a steady pace.

I finished a book during the most recent trip, one about a young woman who completed the Appalachian Trail. Jennifer Pharr Davis returned a second time and set a women’s record covering the 2,193 distance in 46 days and 11 hours. Carrying a 30-pound pack, she regularly walked at a sub- 18 minute pace. Recently, my 83-year-old star client Charles Newsome has pushed the pace as low as 17:26 per mile while walking on an inclined treadmill.

Curious to check my pace, my goal was a fast walk on the last morning before driving home. The previous day, I had been outwalked by some serious and hustling women. This time, I wore shoes with an intent on hustling myself. Wearing my Garmin pace watch, I pushed the effort and for the first 2.5 miles, nobody passed me. Getting faster all the time, I made the turnaround. I noticed someone coughing behind me and realized the guy was getting closer. After looking back, I saw a white-headed guy and a larger woman gaining on me. Determined to stay ahead, I pushed as fast as I could. Sadly, they did pass me and then immediately turned around to head back. My fastest time was a 17:10 mile. A friend told me that she walks with a group of women who hit the upper 15s and 16s.

I was humbled! Serious walkers are getting a great workout. I hurt almost as much after the walk as during the earlier run. Never had I timed myself on a walk, but you can bet I will work on beating those serious walkers next time! I think they look for victims just like the yard dogs search for cyclists in Kentucky.

Some things are happening with local races. The very popular Thanksgiving Day Butterball 5K appears headed to Salisbury Community Park due to City of Salisbury coronavirus restrictions. This race benefits Prevent Child Abuse Rowan. The Santa Run 5K, recently planned for Salisbury, is headed back to Millbridge and the Ruritans building. Bigfoot camping is available again and remains a qualifier for the Bigfoot Olympics in Remer, Minnesota. The New Year’s Day Resolution Run 5K, usually held at The Forum, is TBD at this point. Both the Santa and Resolution 5K races benefit Rowan Helping Ministries. All races follow coronavirus restrictions designated by the Road Runners Club of America.

All upcoming events are listed at www.salisburyrowanrunners.com

By David Freeze

We had to cancel our beginning runners class in the spring but just finished a small, yet very enthusiastic fall class. The main advantage of a small class is getting to know them better. Here is a recap of a fantastic group and their thoughts.

Hannah Couch is 29 and a project coordinator for a local commercial grading business. She’s been married for two years to husband, Andrew, and is a proud dog mom. Steve McCombs, a Methodist pastor who came to Salisbury in 2010, served as pastor at Milford Hills UMC from 2010-2015 and later at Millingport from 2015-2019. Retired now, Steve said, “I’m taking some time to realize how I can make a difference in the greater Salisbury community. My main activity is volunteering at the community garden at Rowan Helping Ministries.”

Destiny Brown, 24, works as a hospice nurse. She’s happily married to husband, Tyler, and they have 20 chickens and three goats. Destiny’s mother, Tracy Blackwood, the last to sign up, works as an office manager. Tracy said, “My daughter, as she has done so many times in the past, signed me up for a class. Before I could even consider and even take time to process it, I found myself sitting in David’s run class.”

I asked why the rest wanted to take the class. Hannah said, “I decided to take a running class to connect with my cousins and take control of my exercise experience. I was certainly apprehensive. Running has never been my favorite way to work out, but with the encouragement of my cousins, I agreed to join the running class.”

Steve added, “I took my first SRR Beginners Runners Class about six years ago. I seek to be intentional about overall health and how best to stay in shape. Running has appealed to me because of my physical makeup and the simplicity of running. Overall health is on my mind more since I retired.”

And Destiny said, “I joined so that I could learn the fundamentals of running. I ran in the past with personal trainers and friends but have never been in a running course where I would learn technique, fueling, stretching and the importance of running shoes. I knew in order to be successful in my future running adventures, I needed to learn the basics.”

The whole group ran the popular Greenway/Bare Bones 5K course on Thursday, Oct. 22. All did well with on a perfect early evening while escorted by four members of the Salisbury PD bike patrol. Officers on hand were Sergeants Shulenburger, Brooks and DeSantis plus Detective Easler.

Each graduate listed positives for the class upon receiving diplomas while the SRR band played “Pomp and Circumstance.” Hannah said, “One takeaway I have after making such progress is there’s always room to better myself and my health. It definitely wasn’t always easy, but it’s been worth it and improved my confidence. I’ll continue working to improve my time and technique, plus trying physical activities that I’ve been resistant or reserved about, similarly to how I felt about running prior to joining this class.”

Steve said, “I realized it’s all about taking a new challenge step by step. I just needed to “do it” in order to experience the reality. I can run alone or with others. Other than a good pair of shoes and socks, there are few expenses. As long as I am able, I’ll keep on running into the future.”

Tracy said, “My apprehensiveness disappeared as all the fellowship, laughter and knowledge flooded the room. We mastered the task at hand when finishing that 5K. Thanks to all our supporters in class and to the Salisbury Police for riding beside us on their bikes. I highly recommend David’s class for everyone, get out there and enjoy life.”

And Destiny concluded with, “The biggest takeaway was to not judge the run based on the day I was having or on the first mile of the run. Some days, I felt extra tired, but my run would feel the best. I questioned how I was ever going to keep putting one foot in front of the other but I’m glad I did and that I accomplished running 3.1 miles. Running will play a part in my life when I feel stressed or tired. I know I can always throw on my shoes, go outside and get some fresh air and let my worries go away for a little while!”

Watch for the next beginners class in March and the next local race, the Ed Dupree Redo 5K at East Rowan High on Nov. 7, at www.salisburyrowanrunners.org .