David Freeze

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.

By David Freeze

The Last Annual Heart of the South (HOTS) is a 340-mile unsupported journey run in which participants had 10 days to finish. Participants parked cars at the finish and were transported to the start that began early on the morning of June 18.

The course started in West Memphis, Arkansas, crossed the Mississippi river traveling through downtown Memphis to Lee Highway (U.S. 64), east across rural Tennessee, through Selmer, to Corinth, Mississippi, into Alabama along the Natchez Trace (a 37-mile desert with no services) into Florence, Alabama, then onto Huntsville, Alabama, and finally finishing at Castle Rock, Georgia, atop the Sand Mountain. Participants had to travel a minimum of 34 miles a day with Elvis in his blue-suede shoes chasing them, eliminating those who didn’t make the daily minimum distance.

Chris Blumenthal, a longtime Food Lion fresh demand manager, said, “I entered the race because I wanted to challenge myself amid the mystic of a multi-day journey run, beyond anything I had ever done. I trained for almost 10 months while figuring out gear and preparing for the endurance challenge. Ultraraces in 2020 included 50Ks, a 12-hour run, 40-milers, and the YETI 50-mile challenge. COVID-19 canceled my April and May events. I created my own training with one day trekking from Salisbury to High Point (40 miles) and another 50 miler around Rowan County.”

Participants checked in twice daily as race officials monitored progress and followed social distancing and mask requirements. Some stores along the way closed early causing limited food availability. Dropouts were transported back to the start in the meat wagon.

Blumenthal, 52, said, “We were responsible for everything. Eating, resting, finding water or any other need. This race strips you down to your lowest primal instincts. I found myself either emotionally devastated or laughing hysterically at nonsense. For 10 days, my goal was survival and making it another day. Nothing else mattered more. Battling torrential downpours, mountains, traffic and heat were part of the roller coaster highs and lows.”

The best part of the race was developing relationships with fellow combatants. Blumenthal stayed with a group of six veterans making 50 miles on the first day. Days 2 and 3 brought less when his ankle doubled in size and battled thoughts about dropping out several times. He had to stay ahead of Elvis to avoid being pulled from the course.

Things improved when Blumenthal met another rookie, Tiffany Kravec, an Army captain from Ft. Wayne, Indiana, with vast ultra-running experience. She helped address Blumenthal’s ankle pain and became his battle buddy for the next 250 miles.

Long segments with little or no services, fully booked motels and plenty of rain hampered progress. The duo travelled 56 miles to find a fully booked motel and continued another 20 miles to reach the next one.

The lowest point emotionally came on day 5, with an episode of gout in a toe. Blumenthal said, “After hobbling six miles, my spirits lifted as I came to a doctor’s office. They gave me two shots, told me to stay hydrated and sent me on my way. Leaving that doctor’s office, I knew that no matter what, I was finishing the race.”

Participant Kim McCoy was hit by a car and eventually had her leg amputated. Blumenthal added, “Kim is a tremendously positive person and is rehabbing in NYC. She has a Gofundme page. She’ll have a long recovery but plans on coming back to finish the course, I am sure with plenty of support.”

Small things were celebrated such as leaving busy highways, crossing state lines, finding open convenience stores, and being able to shower, sleep and wash clothes in a hotel. Blumenthal said, “We rested in post office buildings for the A/C and power, filled water from church spigots, saw baby skunks, a bald eagle and more armadillo road kill than we could count. We endured highways with little to no shoulder and drivers that refused to move over. Road angels provided us with ice cold towels, water and food when needed most.”

As the duo started the final 50-mile push up Sand Mountain to the Rock, the motto became “Don’t stop…Won’t Stop.” Blumenthal remembered, “Tired and half-asleep, we made it to the Rock at 1 a.m. on June 28, finishing in a time of 9 days 18 hours. Thoroughly exhausted, I kissed the Rock, sat on the finishers throne next to the campfire and told stories of our adventure.”

Of the 65 people that started, 48 finished. The winner, Bev Abbs, finished in 4 days, 23 hours. Thirty-three people finished in the last two days, and 18 finished on the last day, demonstrating just how hard this course was.

Blumenthal concluded, “Looking back on the race, I had three goals: to finish, smile and have fun. I accomplished all three.”

After resting his ankle for a couple more weeks, Blumenthal hopes to begin running again and wants to race again in September. Unfortunately, COVID-19 may affect fall races with postponement or cancellation. Just like racers everywhere, I will just wait and see what’s next.”

Look for the latest on upcoming events at www.salisburyrowanrunners.org

By David Freeze

Noah Julian is the reigning Rowan Country high school runner of the year. This fall, as a senior, he welcomes his brother, freshman Eli, to the South Rowan team. Noah knows that Eli can really run and is catching up in stature.

Noah, 6 feet and 140 pounds, said, “Eli and I are usually very competitive in pretty much everything, including backyard basketball, video games or just being right when asked a question. I have started to pull away in races more than when we were younger so I am not worried about him as much. It’s exciting to be on the same team this year with high expectations throughout. My motivation comes from beating a county rival or conference competitor/teams and just getting my times lower to get a college scholarship.”

Younger brother Eli, at 5 ft. 4 inches and 100 pounds, said, “I am a very competitive runner, and excited to be able to run with Noah this year. But most of my motivation will come from the competition on the other teams. Noah’s times will be lower than mine this year so I will just be trying keep him in my sights.”

Both boys’ training currently consists of building distance miles and strength exercises. They will start more speed training as the fall season gets closer. Other interests include swimming, video games, watching TV and staying on top of current events.

Individual and team goals are on their minds. Noah wants a similar year as 2019 when he won the county and conference and placed high in regional and state competition. Noah wants to beat 16 minutes and Eli wants to beat 17 on a 5K course. Eli wants to chase Noah into the conference, regional and state meets.

Noah said, “I’m very excited about our team now, with three seniors, two sophomores and four freshmen, one being Eli. We just need everybody to stay healthy.”

South’s boys are coached by Scott Julian, Noah and Eli’s dad. Their mom, Rebekah, heads the girls’ team. Both parents know their stuff. Noah said, “Being coached by my parents has its pros and cons. The pros are that I am very close to the coaches and they sometimes will ask my opinion on workouts. They also stay after me about working hard and not slacking off when it comes to my strength work. The main con is they push me more if I have a bad workout or race when we get home away from the team. They expect a lot from me as a team leader and their oldest son who they want to see succeed. I love them both a lot though, aware they know what is best for me and they have made me the runner I am today.”

Eli added, “Being coached by my parents is pretty much normal for me. They coached me through middle school cross country because China Grove does not have a cross country team. They would give me the workouts, and then I would go do them on my own. It isn’t much different now because they still expect just as much out of me as they did before.”

Both boys have big running goals, with Noah more specific since he’s about to embark on choosing colleges. He said, “My goal after high school is to get a 4-year degree at a college where I can get a scholarship for running and a degree in aeronautical engineering or cyber security. I have looked into colleges like the Naval Academy, Clemson, USF, Lehigh, Virginia Tech, N.C. State and UNCC. I want to see how my cross country season plays out and then analyze my college pathway options closer, especially after losing my junior track season to the virus.”

Eli said, “I definitely hope to get a running scholarship to a school that interests me in some way. I don’t yet know what field I want, but I’ll know by my senior year.”

While those decisions are in the future, one thing that they do daily is run and run well. Both are great kids and part of Rowan’s premier running family. I suspect that they will end up pushing each other hard to even better results. It will be fun, just as high school cross country always is.

Currently, Salisbury’s Greenway 5K has rescheduled for Aug. 15. Check www.salisburyrowanrunners.org for the most current calendar and information.YOU MIGHT LIKE

By David Freeze

Finding a “wow” moment is pretty simple, self-explanatory and always memorable.

Somehow during my life, I have become addicted to those events and more appreciative of them.  Often, they are very small things, yet sometimes huge and involved. But I count each “wow” moment as a huge blessing.

As a long time athlete, I am very tired of virtual anything but especially running events. One of my clients told me the other day that she had just received notice that the October Marine Corps Marathon in Washington had gone virtual, meaning that no actual race would be run. The participants who had already paid a huge fee for entry were told to run the distance anywhere and anytime and they would get a medal and shirt. About the same time, the New York City Marathon was canceled, not made virtual but done for the year. The Boston Marathon had already gone virtual after a postponement from the original starting date in April. Only New York gave the option to transfer entry into any of the next three year’s events coming up. Maybe then, something memorable will happen.

Having been around this running game and life in general for a long time, I am tired of another word: “experts.” During the virus, there have been so many experts with wild claims all across the board, leaving me unsure of what to believe and just what it takes to be considered “expert.” I’ve not seen a one who even suggests that those most susceptible to the virus should think about getting in better physical shape. Doing so starts with just the first day of exercise and a better diet, boosting more enjoyable times for the remaining days we have on earth.

While this boost could take various forms, why not work to increase cardiovascular health, claimed by most “experts” as the best weapon besides youth for quickly surviving the virus.

I often laugh with other older runners, the grizzled veterans, about what we’ve learned along the way in our life’s journey, the only one we’ll get. I’m writing this on Friday morning for Sunday’s Post and several events prompted my subject matter. Sunrises and sunsets are often “wow” moments and from one beautiful spot on my farm, there have been some spectacular ones this last week.

One runner that I often see before the sunrise said today, “At least we’ve had plenty of beautiful sunrises lately!” To which I replied, “And sunsets too!”

Sunsets really mean that another day of our lives is about to end, and I always question whether I made it a good one, a day that counted for something.

Another runner expressed some indecision about whether to run the Shiloh Mission 5K that was held Saturday or to work. Having had more than my share of “wow” moments, I explained what I meant by the term. Sometimes just getting the opportunity takes effort, such as Salisbury policeman Isaac Miller who ran his first 5K after losing nearly 50 pounds following a heart attack.

He’ll never forget that day and his own “wow” moment.

Lasting “wow” moments have included spectacular fireworks seen from a boat at Disney World, a thrilling nighttime meteor show seen from the backyard of a friend, and a few of the races I’ve won or even participated in, yet there’s been nothing better than the birth of my first granddaughter.

Make things happen or be there when they do! Just go out and actively participate instead of waiting on the next round of gloom and doom from the news.

I’ve found myself cynical about the virus. I can only encourage an effort at better health. And a request to seek your own “wow” moments. With so many events and normal practices on hold or not happening at all, I’m searching for more of them myself.

That bike ride in Hawaii and the completion of my 50th state seems so long ago, having just ended in March.

I’m going somewhere again soon if for no other reason to meet good, down to earth Americans and therefore complete more “wow” moments.

I’m ready!

Look for upcoming events at www.salisburyrowanrunners.org .     

By David Freeze

Usually spring and early summer in Rowan County are filled with weekend running events. Faith is always busy during the week leading to the Fourth of July with the town’s long running festival.

While most of the festival was cancelled, the Shiloh Missions 5K broke a four-month dry period for local road racing on Saturday with pleasantly cool conditions and the always challenging but rewarding course. 

Craige Farmer, 53, of Salisbury, ran his fastest 5K yet as the overall winner at 18 minutes and 19 seconds. Meredith Bonner, 16, of Rockwell, ran a sizzling time of 21 minutes and seven seconds to pace the women. Bonner has taken three minutes off her time from last year’s Rowan County High School Cross Country Meet. 

Race director Luann Fesperman was ecstatic with the support from the town of Faith as 64 runners crossed the finish line of the two loop course.

“I was happy to have so many from the running community come out and support our Mission 5K with all proceeds going to our mission teams at Shiloh Reformed Church of Faith,” Fesperman said. “I had many of the runners say that they were so glad just to have a race to attend. We couldn’t do this without the town of Faith and the police department.”

Fesperman heads up the church’s high school and adult mission teams.

Dual race starts, one for men and another for women, were used to separate the crowd, and plenty of room was available for social distancing. Though runners said they simply enjoyed being back in their environment.

Steve Staley, of Charlotte, said after over 1,400 races total, Saturday’s was one of his top five.

“What a fun morning I had in the small town of Faith, N.C. Make no mistake about it, my address may be in Charlotte, but my heart and soul were in Faith this morning,” Staley said. “These hard-working, true Americans shined a light on me today. I was amazed at the number of American flags I saw while leaving your great town.  Lots to be proud of there.”

Top sponsors included Salcoa Contracting, Inc., Teresa Courtney, F&M Bank and McCombs and Company. The Salisbury Rowan Runners timed the event. Complete results can be found at salisburyrowanrunners.org.

By David Freeze

Last week’s column about my struggle with dehydration during heat and humidity generated considerable response. This issue can derail nearly everything we do including overall health. The very worst dehydration issues for regular exercisers are increased by heat and humidity. So, what can we do to keep exercise going from May through early September? 

With summer in full effect, I have noticed my runs have begun to feel different. What should be an easy pace now sometimes feels like running in mud and working harder to get nowhere fast. The warmer the weather, the harder your body has to work to keep cool. Your heart rate will be higher and breathing more difficult. The reason why is your body is directing blood to the skin to cool you off through sweating. That means there’s less blood available to transport oxygen to your muscles. What would usually be an easy-paced run often feels more like a max all-out effort.

Just this last week had two extremes for summer running. We had more of the previous week’s heat and humidity, and we have a couple of strangely cool days with rain. My own running results followed the temperature, but with higher temps the humidity becomes the culprit too. 

Here are a few things we can do, garnered from 40 years of experience, to make outside exercise a little bit more comfortable during the next few months. Most of us have had enough of being inside already. 

Morning temperatures are usually the coolest during the summer. It also will give you a break from the strongest hours of sunlight. The humidity can sometimes be high in the morning, but at least you won’t see the blazing sun. And you may even get the treat of a gorgeous sunrise. You want to be sure to avoid the middle part of the day, which will be the hottest. Some science supports that strong sunshine cuts time to exhaustion by half. 

Wear as little clothing as legally possible. If you are the sports bra only or shirtless kind of person, do that. Stick to light-colored, loose, wicking materials. Now is not the time for wearing all black or cotton. No matter what fabric you are wearing, Body Glide works for preventing chafing.

 Some runners use sunscreen even for early runs or late runs since the summer days are brighter early. Just be sure it’s sweat proof, avoiding the pain of sunscreen and sweat in their eyes. A hat or visor will not only protect your skin from the sun, but it will also help to keep your face shaded while making a rainy run more fun. Soaking the hat or visor in cold water before heading out the door can help to lower body temps to feel cooler.

We should start off slower than during the cool days. You’ll want to gradually increase your heart rate rather than starting out too fast. Same thing for the end of the run. Consider a gradual slow-down that includes some time for a moderate walk. It will help regulate your heart rate and cool your body a bit. With most of my individual running clients, we include a relaxing and contemplative walk at the end of the workout. 

A short revisit to hydration includes a couple things I should have added last week. Hydration is one of my favorite subjects with lots of theories on how much water we need. My all-time favorite is a simple one; half the body weight daily in ounces. For a person who weighs 150 pounds, they need a minimum of 75 ounces of water daily, not counting how much you add for exercise. Drink up until thirst disappears afterward. Start your exercise hydrated, because another rule of thumb says you will never catch up while working out. 

The American College of Sports Medicine says any high intensity sporting event with a temperature above 82 degrees should be canceled so it’s OK to back off a little. 

Your outside exercise results will change as a function of how hot and humid it is, your degree of effort, and how you’re dressed. But highest among all of these remains hydration. Get it right and summer exercise can be done!

Get updated information on upcoming events including Saturday’s Shiloh Missions 5K in Faith at www.salisburyrowanrunners.org.

By David Freeze

A real-life hydration issue explained

  There is always something good about living in an area where we can experience all four seasons. I used to joke that each month was my favorite month and that’s not far from the truth. One thing that I remember from past summer months is the morning run that ends with sloshy shoes, a coupling of warmer than average overnight temperatures and high humidity. There is sweating throughout and plenty of it, resulting in wet socks and shoes.

   Just this past Friday, I had the occasion to participate in the Red Hot Mamas’ relay fundraiser in Salisbury. A 7pm run over 6.14 miles just after a rain shower matched high humidity and 84 degree temperature. While the pace wasn’t particularly stressful, the conditions made for heavy and lingering sweating post-run. Sweating occurs to help cool the body’s engine and proper hydration starts the process.

   Back at home, I didn’t think much about hydration and didn’t especially prepare for an early morning run near home on Saturday morning. I did drink water but in retrospect, not nearly enough. What followed was the scariest moment I have had recently on a run.

    Most runners and walkers know their body weight and check it daily. What most don’t do is monitor how hydration affects that weight. On just a few occasions over almost 90,000 running miles have I experienced any real concern about my own health. Saturday morning was one of those, mirroring a similar day about 20 years ago.

    Always a fan of running very early, I pushed out the door about 5:20am still way ahead of sunrise. Speaking of pushing, I do that nearly every day, wanting my body to run as fast as possible usually. I celebrate seconds per mile saved and get excited for an average pace or mile ran faster than usual.

    I started out at a fast clip for a grizzled veteran body, a term that signifies getting older. At a mile, I was OK but at mile 2, I was getting into trouble. No longer could I run quickly, and my form and breathing were both off. With no bounce in my step, I began to slow more and realized that I was dizzy, alarmingly so. I stopped in the road just past mile 3, so addled that I thought I was going to pass out right there. With great effort, I hobbled/walked on to mile 4 and decided to walk home from there. Still dizzy, I couldn’t even walk fast but did make it home successfully. Almost immediately, I weighed and found myself down more than seven pounds.

     I felt bad just generally all over and realized quickly that the culprits were hydration and my own lack of recognition. With a couple of events later that morning, I struggled to get myself together. I started drinking water on the way to a good breakfast with my daughter at Hendrick’s in Salisbury. I still felt sluggish and kept drinking and eating throughout the afternoon.

     It was around noon when I finally had the need to pee, but the color was brown, a huge red flag. Novant registered dietician Michelle Henrickson always tells my beginning runners classes to keep that pee clear for proper hydration, particularly before/after any workout. Figure that the minimum amount to drink daily is half your body weight in ounces. In other words, a 150 pound person needs to drink a minimum of 75 ounces and about 25-30 more for each hour of exercise.

    By Sunday morning, I regained my proper weight. Just ahead of another warm and humid run. I weighed just before and immediately after, dropping 3 new pounds. The process started again.

     Realizing how quickly poor hydration affects the human body is an important, and in this case, a dramatic lesson. The average adult body is at least 55% water. In my case, on Saturday morning, I lost about 6% of my body weight, all in precious water and was in trouble briefly.

      Bottom line, know how improper hydration affects the body. Some that stand out are the shrinking of the brain causing reduced function, poor blood flow, less energy and general overall listlessness. Nothing’s better than water but some other fluids are good too. Keep the color of your urine clear or light yellow, and you’ll be OK. I will too!

     Proper hydration is a factor for those who don’t exercise too. How often have you heard of a person needing the hospital after severe dehydration? Too many times, we are prone to forget this one simple thing that makes life better. Keep that water bottle or glass busy! You will be better for it.