David Freeze

By David Freeze

Races are beginning to happen again and an unusual one took place on Wednesday. SideKick Karate sponsored a mile run and walk for breast cancer awareness, all completed in their parking lot at 520 South Main Street. A total of 36 runners and walkers from the SideKick Learning Center and After-school Program participated in the One Mile Challenge. Ricky and Edie Smith are owners of SideKick Karate of Salisbury.

The theme of the race was “run or walk a mile for the cure…one foot at a time.” Since 5,280 feet make a mile, the goal for each participant was to raise $52.80 by asking 10 sponsors to give $5.28, a penny a foot. “Every foot and every penny makes a difference.” said Ricky. The total raised was $2,246.06 and will go to the Susan G. Komen Charlotte Foundation. The top three fundraisers received an engraved samurai sword. They were Dalton Hardy who raised $443.52, Anderson and Azalee Everhart with $253.80, and Jackson Kelly who brought in $210.24. The top 10 received a pink belt which represented their commitment and fight for “The Cure.” All will wear their pink belts for the month of October for Breast Cancer Awareness.

All the participants in the SideKick Karate One Mile Challenge, held on Wednesday. Singer Taylor Mason holds the guitar.

“We wanted our students at SideKick Learning Center to continue the Daily Mile curriculum that the Rowan County Schools incorporated for exercise, especially since students are sitting at their computers more than usual for virtual learning and schoolwork. Every day before lunch, our students are required to walk, jog, or run a mile around the parking lot. We wanted the One Mile Challenge to give the students a goal. A favorite Charlotte race of mine for many years was Race for the Cure, so we decided to raise money for the Susan G. Komen Charlotte Foundation,” Edie explained. Ricky added, “This was a perfect opportunity to teach the kids to help fight for others who are struggling with breast cancer. What does running have to do with karate? It’s the best self-defense technique you can learn.”

There were two heats of runners, both completing 10 laps around the asphalt parking lot. The overall winners of the 5-8 year old’s first heat were Urijah Magana, timed at 9 minutes and 48 seconds in the male division, while Azalee Everhart clocked 11:42 in the female division. Winners of the second heat, 9 years old and up, were Drew Hodges with a time of 6:40 for the males and Sophia Maycong at 9:58 for the females. They all received a four foot trophy.

“I am very proud of my son,” said Jacob Hardy, Dalton’s father. “This was an excellent opportunity to raise money for a good cause.” Overall male winner Hodges said, “This is my first race and I plan to continue running and entering other races.” Female winner Maycong stated, “This is one of the hardest things I have ever done in my life but worth every second of it. It was fun.” Miquel Velazquez, a second-place finisher said, “Cancer has affected one of my family members and that motivated me to get in shape and run.” His father, Mario, said, “Many families are dealing with cancer and it was good for kids to be made aware of this and raise money for the cause.” Rev. Lincoln Roth of Maranatha Church in Salisbury explained, “It encouraged me to see the kids encouraging each other.”

Country music association singer and Catawba College graduate Taylor Mason performed the national anthem and also interacted with the students. She sang some of her own songs, along with taking requests from the students. “Taylor was perfect for the event,” Edie said, “The kids loved her great personality, and we think she’s on the way to musical success.” Taylor’s mom, Tricia, was awarded a pink belt by Ricky Smith for her own personal battle and victory with breast cancer.

The Salisbury Rowan Runners provided a complete finish line set-up and each runner/walker received an individual finish time and place. Look for more events at www.salisburyrowanrunners.org

By David Freeze

Last week, I got several wonderful replies from people who plan to get more vitamin D, either by spending increased time in the sun or with a supplement. By doing so, it’s likely that their health will improve. That one is an easy fix. Here’s another related effort worth considering.

One of the very first things I did when starting running many years ago was to make a decision to limit sugar. I read a cult book of sorts called Sugar Blues and was scared of what sugar would do to my body. Prior to this, I didn’t think about sugar much and was slowly gaining weight. By today’s terms, I would have been overweight. One Saturday afternoon, after losing out of softball tournament, I looked at my body and decided to make a change. I had a diabetic dad and a mother with various health problems. It was time. Well past time.

My first wife sometimes brought home bags of out-of-date candy from her workplace. I looked forward to those days. I ate my normal dinner meal, then more than a day’s worth of calories from those bags. Often, I fell asleep watching TV, then finally stumbled to bed and it seemed like every morning I woke up feeling worse. Good thing running came along when it did.

Sadly, running doesn’t make us immune from the detrimental health effects of eating too much refined sugar. The nearly 152 pounds of added sugar that each American consumes a year increases our risks of obesity, diabetes, heart disease, depression and sleep disorders. That’s true whether you exercise or not.

Refined sweeteners “go right from your lips into your bloodstream,” says the Academy of Nutrition and Dietetics. That forces your body to process high levels of sugar fast, getting less efficient at this over time, which is why we become more susceptible to problems like diabetes as we age.

The World Health Organization says even healthy people, and most runners qualify, should trim their daily intake of added sugar to less than 25 grams per day. No need to avoid naturally sweet, whole foods like fruit, which have water, fiber, and/or protein that slow sugar’s path into your system. FDA food labeling guidelines that took effect earlier in 2020 require labels to list added sugar, making it easier to track. But even if we know how much sugar, included any natural and added sugar, it still isn’t easy to give up.

I’m one of those who believe that I should earn any sugary treats. I tell others to do the same thing, to research what type of workout it will take to cancel out the added calories. This works to a point but may not be the best approach. I’ve read a good bit recently on the best times to consume a sugary treat and have worked hard to make it happen. Runners get a short window of when eating sugar isn’t so bad. During and immediately after a workout, the body metabolizes sugar for fuel and replenishes muscle glycogen for recovery. Glycogen is that magic word that powers us through muscle activity. Two Pop-Tarts immediately following the end of my run are a special treat.

As for all other times, go easy. “The sugar that you eat when you’re sedentary is more likely to go to stored fat, once glycogen stores are full,” said Kelly Pritchett, Ph.D., a sports nutritionist at Central Washington University.

Being aware of sugar intake and balancing it out are a sign of progress. More reason to read labels and begin to break bad food habits. Better sleep, increased mood and focus, plus the likelihood of losing some extra pounds is worth the effort. And one more benefit, eating less sugar often means that a smaller amount satisfies much more.

Next Saturday’s Ed Dupree 5K at East Rowan High School honors a long time runner, coach and Salisbury Post sportswriter. Check out this event and more at salisburyrowanrunners.org .

By David Freeze

I’m writing this on Thursday morning and just back from one of those glorious runs that really jumpstart the day. I watched the Yankees/Indians playoff thriller last night, slept three hours and hit the road just after 5 a.m. this morning. I had an air temperature of 50, no wind, light ground fog and a glorious nearly full moon that illuminated the road. Now my mind is racing with ideas to share with this column.

I serve as wellness consultant for a company out of Carson City, Nevada, and the September health topic concerned food labels and how to make sense out of them. One of the best topics we shared this month had to do with misleading food product labels and the inaccurate claims made that don’t coincide with the FDA information that’s required.

What we eat makes a lot of difference in our performance, but its just one part of the complete puzzle. But here are some things to watch for on food products as you shop. Yes, I’m one of those people who reads the label on anything I buy. This is a sure sign of caring about your body. That person you see in the grocery aisle reading the back of the container is making an investment in their future.

Here are some of the claims and a quick primer on the real facts as I see them.   

Low-fat

Something that’s low fat doesn’t mean it has fewer calories or that you can eat it without concern for weight gain. Be aware that any reduced fat is likely to have added sugar to salvage the taste. And a big benefit of good fat is that it makes us feel fuller longer, so it takes less to satisfy our hunger.

All-natural

Foods with this label want us to believe they are better for you and the environment. The manufacturers want us to believe we are doing something good for our bodies. All-natural foods are not organic and these foods remain unregulated. I bought a jar of peanut butter the other day with this claim and found no FDA label. There is no guarantee that the product has better ingredients or production that makes it better for you. Buy foods made with healthy and whole ingredients, locally produced if possible.

Vitamin-fortified

The manufacture wants us to think that we are getting extra vitamins in products labeled this way. Likely as not, we would be buying food that was stripped of essential vitamins in the process of making it, then some or others may have been added back in. Avoid as much processed food as possible due to this practice. Processed food, including nearly all packaged snacks, want the public to think of vitamin fortified as a way to forget the empty calories, excess sugar and unhealthy fats. Get your vitamins in the fruits and vegetables that should have them.

GMOs

Manufacturers want us to believe that GMOs are bad and a “no GMOs” label means the product is good for us. And that we should pay more for it that since it has not been genetically modified. There is conflicting research on this topic, and more coming daily with mixed results. Some suggest that GMOs help foods last longer, have higher levels of antioxidants or vitamins and likely will taste better. My suggestion is to read the complete FDA label for health benefits instead of focusing on the product claim.     

Organic

Possibly the most used term that wants us to believe that these products are healthier, safer and better for the environment. But the reality is that the USDA has strict guidelines that are hard to achieve, including those grown in soil that has been pesticide-free for three years, hormone- and antibiotic-free meats and raised in conditions that emulate their natural environments. Most often, these claims can’t be guaranteed. The organic label according to past Secretary of Agriculture Dan Glickman is a marketing tool rather than a guarantee of food safety, nutrition or quality. But I do believe that there is a certain added value in organically labeled products especially when purchased from locally known farmers or businesses.

Two actual running races are scheduled locally in October. Look for upcoming running events at www.salisburyrowanrunners.org .

By David Freeze

One Saturday morning a couple years ago, I happened to be doing some work on the Daily Mile track at Rockwell Elementary School. That is a program where Rowan County’s elementary kids and staff walk/run a mile a day. I watched an older man arrive in his long pants, long-sleeve shirt, ball cap, all similar to regular yard work clothes. Probably at least in his late 70s, the man proceeded to run a series of about 60-yard sprints. He ran hard for the distance, then walked back to his start and did it all again, probably about 10 times. The man didn’t just keep running while maintaining a slower pace but clearly pushed very hard on the sprints.

I’ve got a large group of friends whose running and athletic peaks are long past. There is a significantly smaller percentage of that group who aren’t willing to just give up and therefore keep striving for better fitness. One of my favorite sayings is, “Yes, we are getting older but we’re fighting it!”

Admittedly, I often think of the so called “glory days” of running and racing with incredibly fast times. But realistically, while especially proud of that success, the real challenge is to maintain exceptional fitness for life.

I’m always searching for ways to keep my fitness workouts challenging, rewarding and still fun. I recently have been thinking about adding back in some things that worked for me years ago. I read a specific extensive study from the Journal of Strength and Conditioning Research that surveyed 667 longtime distance runners on their workouts and what was working and not working.

As you might have guessed, sprinting helps. Most runners push the pace for a mile or two at a time, or a specific mile or half mile while on their regular runs but never do sprints. During my faster years, I used intervals, track sessions of one lap, two laps or occasionally four laps at the fastest pace I could go. I can remember very easily the one and only time that I ran measured 100-yard sprints.

This study suggests incorporating sprints into your workouts. It also suggests previous no-no’s such as barbell squats, deadlifts, step ups and lunges. Also, plyometric jumps, repeated jumping up on a box even as small as a foot high, were suggested and seem to help. Especially interesting was that it didn’t appear to make any difference if the lifting workouts were done to failure with heavy weights or with lesser weights and more reps.

For practical purposes, the authors suggest incorporating different types of strength training at different times of the year, moving between different blocks of training. This way, you’re throwing a new stimulus at your muscles every once in a while instead of getting used to the same thing. A 10-week training period with two sessions per week showed best improvement followed by once a week during peak racing season. Results found that the runners didn’t gain measurable muscle mass but they did find an increase of up to 8% in speed. The long-held theory of distance runners being shackled with more muscle weight doesn’t seem to play out.

So, here’s something worth a try. Mo Farah won double gold medals in the 2012 Olympics using this plan while running for Nike. We’ve always heard that runners should lift light if at all, so maybe here is a doable alternative. It’s all worth considering. Too many of us, including me, have fallen into a sameness of workouts. I’m going to give some version of this program a try. What do I have to lose? The sub-5-minute mile? That left a long time ago. And I’m going to keep fighting that age demon.

Real races are coming back! Following current guidelines for safety and with a goal of resuming support of local charities, two long-term races are back for October. The Mt. Hope Church 5K for Missions at Salisbury Community Park on Oct. 17 and the Ed Dupree 5K at East Rowan High School on Oct. 24 will happen and I’m especially excited about this. The Butterball 5K on Thanksgiving morning and the Santa Run 5K on Dec. 12 this year and in Salisbury for the first time, are getting ready too.

Check out the current info at www.salisburyrowanrunners.org .

By David Freeze

I recently came across a website (factretriever.com) that specializes in little known facts. The list had 52 running entries and these are the ones I didn’t know.

• In the late 19th century, running was called “pedestrianism.”
• Humans can outrun almost every other animal on earth over long distances.
• The treadmill was originally designed for English prisons as a tool for punishment.
• Because men‘s hearts are 20–25% larger than women‘s, especially the left ventricle, men can run longer and more easily than women.
• The youngest marathoner in the world is Budhia Singh of India, who completed 48 marathons before his fifth birthday.
• Lactic acid can build up in the body during strenuous running training, which can change the taste of breast milk.
• Runners report having a better sex life than their slower-paced counterparts.
• Feet strike the ground around 2,000 times per mile, at a force of three to four times the body’s weight.
• The Badwater Ultramarathon claims to be the world’s toughest footrace. Stretching 135 miles (217 km) from Death Valley (the lowest point in North America) to Mount Whitney (the highest point in the lower 48 states), this grueling race is by invitation only.
• The world’s oldest marathoner is Baba Fauja Singh from India. He was 100 years old when he completed the Toronto Waterfront Marathon in Canadain 8 hours, 25 minutes, 16 seconds. He says the key to his longevity is that he has “no ego and no greed.”
• Runners who wear red are more likely to win a race.
• Dubbed the “Marathon Man,” Belgian runner Stefaan Engels ran the marathon distance every day for a year, totaling 9,569 miles.
• Before the 1960s, drinking water was strictly prohibited from races shorter than 10 miles in the United Kingdom and much of Europe. It was believed that drinking water would make a runner weak.
• Recreational running didn’t become mainstream until the late 1960s. In 1958, the Chicago Tribune announced a strange new fitness fad: jogging_.
• Author Oscar Wilde was forced to run on a treadmill during his two-year prison sentence.
• In the 1960s, running for exercise was so unusual that some people were stopped by police. People would try to run in the morning because police became suspicious if they saw a grown man running at night.
• Ethiopian Abebe Bikila ran barefoot when he won the 1960 Rome Summer Olympic marathon race in record time.
• Many runners suffer from black toenails, which is caused by bleeding under the toenails. Poor-fitting shoes are usually the culprit.
• Approximately 56% of people who run outdoors get a runny nose. Both cold and dry air have been shown to increase nasal mucous production.
• The average cost of quality running shoes in the United States is between $120 and $130.
• Runners replace their running shoes every 300–500 miles (483–805 km). If a person wears their running shoes for every-day use, the shoes will last only around 200 miles.
• Another reason men have an advantage is because testosterone stimulates muscle mass development and increases the concentration of red blood cells and hemoglobin.
• The first place a running shoe breaks down is in the midsole. If the ball of the sole is flexible, it is a key sign that the midsole is wearing out.
• Runners typically live longer than those who do not run.
• An average one-hour weight training session burns about 300 calories. A one-hour run burns about 600.
• Running for just 30 minutes a day boosts a person’s sleep quality, mood, and concentration levels.
• The sports bra was invented in 1977, which helped improve women‘s running apparel.
• Running is a high-impact activity, which means it strengthens and remakes bones along with muscles.
• Research shows that running stimulates the immune system to help fight off colds.
• Running is the most basic form of exercise because it uses a person’s own body, weight, and two legs.
• People who run an average of 5 miles (8 km) or more per day have a 41% lower risk of developing cataracts, which is the leading cause of age-related vision loss and blindness.

Local racing gets going again with the Mt. Hope 5K at Salisbury Community Park on October 17^th. Look for more info on this and other events at www.salisburyrowanrunners.org

By David Freeze

It’s always fun for me when I get a large amount of feedback on a column or a feature story. Almost always, the story has been fun to write in the first place. Such has been the case with the story of the 1850s Sloan Mill, the site of which has just been discovered adjacent to my farm and featured last week.

Always a history nut, I quickly realized that there were others who wanted to know more about the mill. Some communicated that they had long ago relatives who used the mill and others were longtime residents of the Mill Bridge area but knew nothing of the mill’s existence. “I never knew,” was a common statement as was, “Please share if you find out more.”

With that said, I have learned additional information. About the mill itself, the waterwheel power was the undershot style, meaning that the wheel had paddles on it and was driven by the passing water through a narrow area called by some the mill race. The wheel was built entirely of wood and was likely made of a mix of oak, pine and cypress. The wheel itself took constant maintenance.

Two massive stones turned by the power of the waterwheel were used to grind flour, cornmeal or livestock feed from the grain provided by local farmers. Other smaller stones were likely used to do specialized work.

The Post received a call from Dr. Norman Sloop of Salisbury who offered to help as a descendant of mill owner, John Locke Sloan. Sloan was Dr. Sloop’s great-great-uncle. I visited with Dr. Sloop, an authority on most things Mill Bridge and with the Sloop, Sloan and Bradshaw families. He has extensive records and shared some interesting information. Dr. Sloop shared Senate Bill No. 35 from 1863 which exempted millers, blacksmiths, foundry workers and others from service in the Confederate Army. Millers were exempt because their service was critical to the survival of people on the home front as well as supplying food for the army.

Since John Sloan did not have sons old enough to run the mill during the war, his brother Sam was exempted to help run the mill. Dr. Sloop was sure that John also continued the operation of the mill during the War Between the States as well. Both John and Sam were officers in the Home Guard, charged with home defense and arresting conscripts and deserters. The Home Guard was also required to drill at least once a month unless they were called into actual service to repel invasion, suppress insurrection or to execute laws of the state. One brother, Junius, died of disease in Richmond, Virginia, while serving with the 34^th N.C. Regiment. Their other brother, Thomas, did not serve, probably because of poor health.

Mill owner John Sloan, called one of Mill Bridge’s leading citizens, was born in 1823 and died in 1901. His first wife, Mary Cowan, died in 1856 while his second wife, Selena Crowell, died in 1892. Sloan had three children with Mary and eight with Selena. Sam Sloan married Sarah Jane Cowan, so brothers married sisters. And finally, Sam and Sarah were Dr. Sloop’s great grandparents.

We’ve added Dr. Sloop to the Sloan Mill committee that is still in search of the elusive mill photo and what is buried along the Sloan Creek bank, as well any other existing information. We’ll share what we find along the way. And don’t be surprised that a few of us go tramping along the banks of Sloan Creek thinking of what used to be.

By David Freeze

    For most of my life, history has fascinated me. I read all the time, book after book, and most have some historical element. And I’ve been fortunate to see at least some portion of all 50 states by bicycle, always searching out historical sites along the way.

    With all that said, a great mystery has been unfolding less than a quarter mile from my farm. I heard a few years back from a landowner on Millbridge (note the spelling) Road something that went like this, “Oh, you bought that farm where the pre-Civil War mill used to be.” I listened, intrigued, but asked for more info with no results. My farm is located on Weaver Road, between Millbridge and Patterson Roads.

    A handful of years passed by. I figured the phantom mill had to be water driven and my land is bordered by Sloans (listed this way on the 1903 map) Creek. I borrowed a metal detector and walked along the creek on my side, finding lots of hits, but nothing above ground. And nothing that looked like an old mill site. The search was on my mind, but not at the top of my to do list, until the past few weeks.

     After a conversation with a neighbor on the other side of Sloans Creek, I got the OK to go check out the area from their side. What I found was a much wider and deeper pool of water with huge, non-native rocks, some as big as a small truck bed that seemed to have been placed just beside and into the bank. There is also a small dam.

      I live less than two miles from Mill Bridge community and have for 35 years. I knew a little of the area history and much about the famous Kerr Mill at Sloan Park. After mentioning my quest for the history of another mill to long time area farm residents Buddy Hoffner, Bobby Harrison and Ollie McKnight, a certain level of excitement began to drive us all. Add in Brooke Taylor and Gretchen Witt from the Rowan Public Library and Ed Hall of Thyatira Presbyterian’s history room and we got some things going. Buddy came up with a most riveting book ‘Kerr Mill and the Mill Bridge Community’ by Bruce Cheeseman that was published 41 years ago in conjunction with the Rowan County Historical Properties Commission.

     After reading the book twice through, I was more than amazed at the history of the area. Cathey’s Settlement was populated by a group of farmers from Pennsylvania and Delaware area in 1747-48. They followed an old Indian trading path to this area, especially happy with the quality of the soil and the available water. At the time, Salisbury and especially Cathey’s Settlement were on the frontier, with the area west controlled by the Cherokee and Catawba Indians. Rowan had been virtually uninhabited until the late 1740’s. Explorers considering heading west had those Indians and lack of livestock feed as huge issues.

     Almost immediately, just 10 miles west of Salisbury, considered by some the best town in the state, this little band of settlers began to grow. They built a water driven grist (for grinding flour) mill called Cathey’s Mill which can no longer be located. In the 1790’s, several larger plantations began to dominate the area. In 1822, the Kerr family built their plantation home and then followed the next year with the mill that is now the centerpiece of Sloan Park. Most, but not all, of the productivity of that mill was used for the plantation.

     By about 1850, Cathey’s Settlement had become Mill Bridge and was a productive community with about 175 families, two general stores, a school for children, a resident doctor and eventually a post office. Near the junction of the “Trading Path” from the James River in Virginia area and the “Great Wagon Road” from the Shenandoah Valley in Virginia, Mill Bridge was thriving.

      John Locke Sloan built a second water driven mill, this one intended as a merchant mill, meaning that the mill was open to the public. He chose Sloans Creek for the site, near Weaver Road and not far from Millbridge Road. In the April 9, 1885 issue of the Carolina Watchman, a traveler described the area with all the amenities mentioned above. He also described that second mill, “One of the finest flouring mills in the county, owned and operated by JL Sloan and Son, who are doing a very fine business.” The mill also provided cornmeal and livestock feed.

     Sloan later added a steam powered flouring mill, a sawmill and a cotton gin, although it appears from the 1903 map that these ventures were located about a half mile away. John Locke Sloan remained one of Mill Bridge’s leading citizens until his death in 1901. Sloan Mill probably had a lesser capacity than Kerr Mill, producing about 2/3rds. the volume of flour of its nearby competitor in 1860. One of John Stone’s sons bought Kerr Mill in 1908.

    Thyatira Presbyterian Church remained as Mill Bridge’s community center, but farmers gathered at the local mills to exchange information on new farming methods, political opinions and some plain old gossip. Milling establishments usually were paid by an in-kind arrangement where 10-20% of the grain was kept to sell to others without grain and in need of mill products.

      In the 1880 census, Rowan ranked first statewide in the production of oats and hay and second in Indian corn and wheat. The NC Department of Agriculture called Rowan the finest grain growing county in the state.

     So, after a decade of wondering, I’ve found the mill site. There is still some exploring and digging to do, a neighboring landowner to inform and maybe a little dreaming too. Just as another friend said, “What if we could somehow go back and visit that mill in 1860?” I sure wish we could.

by David Freeze

Elaine Brown has been a long-time friend and member of Salisbury-Rowan Runners. Also a W.G. (Bill) Hefner VA Medical Center employee, she currently helps organize the VA’s Hero Run 5K, usually held in September. I did an article on “wow” moments a few weeks ago and realized that this applies to Brown. She has been successful with a workout program and a miracle transformation driven by pushups.

Brown said, “In May 2019 I was preparing to do my birthday fundraiser for suicide awareness in June. I looked into challenges and came across a hashtag on Instagram for Veteran Suicide — #22aday. This tag led to Mission 22 and Stop Soldier Suicide pages. After some research, I decided to add the pushups to my routine and include them into the fundraising efforts for the month.”

After 22 pushups for her daily video, Brown usually attempts to do more. Initially she wanted to get to 50 in one set by the end of 2019 and completed that goal. Pushups transitioned from those done from the knees to a traditional version and then to the more strict military style. She’s done other types called the wide-grip, clap and stacked.

Before her exercise routine started

The pushups have driven a more complete workout. Brown said, “I do many types of exercises depending on my mood, how I feel, how my body feels, and the weather. Since I was doing the pushups daily, my upper body and arm workouts were modified to work other areas to prevent injury. My upper body strength is still limited even after all this time. I do flys, dips, and bench presses, dumbbell rows, laterals, pullovers, and push-presses. I use weights on most days but will modify how much depending on how I feel. I use bands for leg work as well and make sure to add cardio either with a treadmill, rowing, or outside hikes and walks. Several times a month, I do a ruck by carrying weight to build cardio.”

Overall body workouts include the machines in the gym where Brown follows the circuits and hits the weight area for other specific focus. The machines are great for back issues, helping with correct alignment. Brown alternates upper and lower body throughout the workout. Workout time typically lasts from 45 to 90 minutes.

After she worked into better shape.

Previously, Brown did mostly cardio with some running, walks and circuits in the gym. She said, “I hated weights and didn’t work out much. Before, I could barely lift 5 pounds with a single arm. Now I can lift more weight and my upper body does not hurt while even housework is much easier. My shoulder joint used to pop out frequently but doesn’t anymore. My arms have muscle definition, motivating me to work out more often and to use more weights in other areas, including my core. If my shoulder got stronger, I assumed with more core work, my back pain would decrease. So far it has. Using specific exercises and yoga also helped my back greatly. I have fewer pain episodes.”

Brown emphasized, “I don’t think you ever stop struggling with fitness. I always want to do more and improve where I am. For example, I get frustrated when I can only lift a set amount of weight over my head but see others in the gym doing more. I feel a bit competitive when I am there and push myself too much at times. Other factors affecting overall fitness include food, water, nutrition, sleep habits, your mindset and work/home life. I’m great in some areas, terrible with others. That will affect my gym time, my weights, and my ability to accomplish my goals. Dedication and follow-through matter too. I am still working on harmonizing all areas of my life. Those weaker areas I will always keep working on.”

Brown topped out at more than 204 pounds in 2008, but she’s not sure how high she went after a checkup. Currently at 129 pounds, she would be fine adding some more muscle weight. She said, “The workouts and the pushups are my therapy. Without a good workout, my mental health takes a hit. There is certainly a correlation between my gym time and the quality of my life in general.”

Check for upcoming events on the ever-changing schedule at www.salisburyrowanrunners.org

By David Freeze

Meet Charles Newsome

   Over my years of personal training and wellness coaching, I have often marveled at some of the older adults who have continued to honor their body with good wellness practices. And I have often talked with others who said, “I’m too old to get in shape now. It would just be too hard. I should have started years ago.” But once in a while, I meet the senior citizen who wants a strong body.

   My focus since late July and now into August has been on a varied group of clients. One of those is Charles Newsome, an 83 year old long time resident of Rowan and Salisbury. Charles has managed Johnson Concrete for more than 51 years and is well known for his missions work through Thyatira Presbyterian Church and other community projects. I met Charles about six years ago on a mutual project but honestly didn’t expect him to call about a desire for better physical conditioning.

     Early in July, I got that call and Charles quickly explained that he had another big project in mind, working to become the United States Ambassador to Zambia. He’s visited there regularly over about 30 years, much of it involving missions work. Along the way, Charles helped build a hospital, a school and provide electricity and clean drinking water. Charles calls Zambia one of the most beautiful and safest countries in Africa.

    Charles has been compiling a large number of congressional endorsements and arranging a move to Charlotte where he will leave his wife, Cris, with friends once he gets the ambassador appointment. But one big thing was also on his mind. Charles wanted to get in better shape knowing that the physical rigors of his job will be demanding.

      Charles and I began meeting at The Forum on July 6th and have continued twice weekly since. Our focus has been on cardiovascular and balance work. Charles uses an upright stationary bike and the treadmill and has made steady progress in July and in early August. We also currently use dumbbells and kettle bells. Charles also walks between 2 and 3 miles nearly every day and has for about 30 years. Last week, he purchased a step bench and risers for use by both him and his wife. While the treadmill and bike build strength and stamina, the step bench and various leg exercises are focused on balance improvement.

     In just one month, Charles has extended his revolutions per minute on the bike from about 65 to a max of over 100 during interval sessions. He has been extremely competitive recently and pushed himself to a fastest walking pace of 3.7 miles per hour while on a 1.5 incline.

     With a normal body mass index (BMI), Charles didn’t especially intend to lose weight, but he has dropped a couple pounds so far. Charles said, “I tightened a belt notch and feel lighter on my feet and am able to walk at a faster pace.” Already conscious of what makes a good diet, Charles loves fruit and nuts and limits his sugar and salt intake. He learned this past week about the importance of proper hydration and how it can affect a serious workout. He was already thirsty less than midway through our hour and promised not to let that happen again. At just under 147 pounds, he still needs at least 74 ounces of water a day and more to cover his exercise. A water bottle needs to always be close by.

     Encouragement by staff and other members at The Forum has helped boost our success so far. Charles has committed to exercise for life and said, “Because I want to be effective in everything I do, I have always been conscious of my fitness.  I want to remain an active part of not only my wife’s life but those of my children and grandchildren as well.”

     The Forum general manager Rayna Gardner added, “He has a goal in sight and he’s going for it. We encourage everyone, no matter what their age, to improve their overall fitness for better quality of life.”

     Charles reminds me on occasion that he is 83, cautioning about pushing him too hard. The truth so far is that he pushes himself just as much. Charles has already proven that its never too late to decide that success is the reward of effort given, something that we should all realize. Love your body and treat it well!

By David Freeze

Running is a daily struggle right now with the oppressive south Florida-style humidity. On a recent morning, I planned to do 5-6 miles but tempered those plans early. I leave in the dark, about 5:15 a.m., and noticed right away a low-hanging ground fog on the farm. Another day with no bounce in my legs was quickly apparent. I finished four miles in a full fog, at 75 degrees and 95% humidity, according to the National Weather Service. A mile cool-down walk was the perfect finish.

What happens to your body in warm and extremely humid conditions? In those conditions, if you are intent on getting in a quality workout outside, lessen your expectations. Opt for a shaded path or early morning darkness. Make sure to hydrate properly and let go of any time-based goal. Run by feel instead of pace. With high humidity, heart rate can increase by 10 to 20 beats per minute, which will make your perceived effort much greater.

When you run, your core body temperature naturally rises, and your sweat glands produce droplets that carry excess heat to the surface of the skin, where it evaporates. But humidity prevents sweat from evaporating, so the heat stays put. On a hot, humid day with no breeze, you lose a key way to get rid of your building body heat, which can make running dangerous if you continue to push the normal pace. 

If your body heats up and gets more and more dehydrated, it goes into survival mode, maintaining blood flow to your essential organs (to keep you alive) and to your skin (to regulate temperature). Less blood will flow to your GI tract and you may feel nauseous as a result. You may also find your breathing becomes shallow and uneven. And your heart rate will escalate as your ticker and lungs work overtime trying to deliver oxygen throughout your body.

 If you continue to push, your brain temperature will rise, which makes matters worse. Your ability to assess your own body temperature will become difficult and you can also start to lose control over body mechanics. I find pretty quickly that my form is not as efficient as usual and my foot strike becomes sloppy and forced. Dizziness or disorientation can come next.

The good thing is that we are 2/3rd of the way through our humid summer and this long string of sticky days is due for a break. We’re fortunate to have all four seasons here and this humid stretch will just make us appreciate the better conditions coming soon.

Bottom line, keep running but don’t expect as much. A day with a run is better than any other day!

In other news, many of you may have read that bikes, running shoes and other items used for personal fitness are in short supply. Good running shoes are essential and won’t wait once they are used up. Locally, Ralph Baker Jr. of Ralph Baker Shoes said, “We’ve been fortunate that while supply has been affected, we’ve not been deeply impacted. Most of our imported shoes come from Asian countries other than China so supply hasn’t been so much of an issue, but logistics is another topic. Many of the U.S. distribution centers are working on limited hours and just can’t get the product shipped out as quickly or efficiently as usual. The good news is that we buy nine months in advance and we have plenty of inventory in stock!”

New bikes and other exercise equipment remain in short supply. The one positive from the virus outbreak is that many of our neighbors continue to expand their exercise. Even with the summertime conditions, I love seeing so many locals out pushing forward with their own health considerations.

Normally, it would be time for a report on Robin and Isaac, the duo who have previously participated in the Post’s 2020 wellness challenge. Both are no longer in the program. A report will follow next week.

At press time, Salisbury’s 23rd Annual Run for the Greenway 5K is still on tap for Saturday, Aug. 15, at Knox Middle School. Race director Steve Clark said, “We are on go unless Gov. Cooper changes something.” Several successful nearby road races have followed new safety guidelines in recent weeks.
Keep updated at salisburyrowanrunners.org . Our next beginning runners class is set to begin on Sept. 10.