David Freeze

By David Freeze

Mountain State Parks!

   Visiting more mountain state parks on July 16^th was an easy choice. With highs in the mid-90s here, I headed for the cooler hills. My first stop was Stone Mountain State Park, the first of three parks for the day that I had never visited. From my guidebook, I expected to see glimpses of the granite dome as soon as I entered the park, but I didn’t. Over four miles in circumference, it stands at 2,305 feet and is the centerpiece of the park.

    I stopped first at the park office for some tips on the best hiking, a map and my treasured passport stamp. The attendant looked at my back brace and suggested some easy hikes to see a waterfall and a short one to see the restored 1880s farm within the park. She told me about the prettiest falls in the park but cautioned me because of 300 steps down and back to see it from the base. The office had nice displays concerning the history and wildlife in the park. The park, opened in 1969, has 14,353 acres and tops out at 2,305 feet.

    I drove to the lower hiking area and walked a portion of the Stone Mountain Loop Trail to see the Hutchinson Homestead, a wonderfully restored house, barn and a handful of other outbuildings required for the self-sufficient farm family of the late 19^th century. All the buildings are closed to the public, but I would love to return someday to see the insides. Signboards told of the history of each building and most of them included photos of the Hutchison family in the early years of the farm.

     Just behind the farm and slightly farther up the trail was my first sight of Stone Mountain, a genuine “wow moment”. I’ve seen spectacular scenery all across America and Canada and assure you the actual stone mountain ranks very highly, especially when viewed from the top of what I suspect was once a large hay field for the farm. Above all this on the top of the mountain is the highlight of the Mountain Loop Trail. Once my strength and balance recover more, I will do that one before 2024 is out.

    I did the .75-mile Connector Trail to stand atop the Stone Mountain Falls, the one with the 300 steps down and of course 300 back up. Probably better seen in the late fall and winter with less foliage, I still couldn’t stand not to do the 300 steps. Solid wood steps with a railing helped and I was able to make the descent but could only see about half of the 200 feet of the falls due to the lush foliage. I met a couple on the way back up who said, “We saw you with the back brace and knew if you could make it, we had to do it!” I had a blast, but my heart was pumping!

      I also walked the short distance to Widow’s Creek Falls, complete with plenty of standing water for a cool pool dip. My last stop in the park was the historic Garden Creek Baptist Church, established in 1897 and still holding services on Sunday.

     Grandfather Mountain State Park is one of the newest state parks, opened in 2009. The 2,456 acre park doesn’t have an office but has nice trail-end bathrooms, benches and a parking lot off Highway 105 South. Still in developmental stage, the park is mostly wilderness with hiking trails, backcountry camping sites and beautiful views of Grandfather Mountain. The Profile Trail, the centerpiece of the park, climbs from the parking lot 3.6 miles over 1600 feet in elevation increase to the crest of the mountain. I walked about .75 miles of the trail, all well done with good footing and new steps. Other trails are at the Boone Fork Overlook on the Blue Ridge Parkway.

     This is not the Grandfather Mountain home of the swinging bridge and other attractions. Operated by Grandfather Mountain Stewardship Foundation and located close by, this park charges an admission fee.  

     Lake James State Park, established in 1987, has 3,743 acres and 150 miles of shoreline. Lake James was created by Duke Power in the early 1900s. The park office/visitor center is new and impressive. There is a 700 ft. swim beach area in the Paddy’s Creek Section of the park. I walked the Fonta Flora Trail, paved for a section down to the lake, that becomes a walking trail with the first of the many scenic views of the lake. Becoming packed dirt, it quickly crossed a steel bridge over a beautiful section of the lake, before more dirt trail.

     Lake James was my tenth park, but the first with a major emphasis on mountain biking. Nearly 20 miles of trail with rated areas for beginners, intermediate and experienced bikers are exceptional, and I was surprised to see all of this promoted in the visitor center. In my view, these trails along with many of the hiking trails would be a great place for running too. 

     The lake has excellent facilities for swimming, boating (paddleboards, canoes, kayaks too), picnicking and fishing in or on its 6,812 acres of beautiful water fed by the Linville and Catawba Rivers.

     Finally, a two-mile section of the Overmountain Victory Trail from the Revolutionary War along with at least nine other hiking trails, none rated strenuous, are available.

     I am way excited to continue this quest of the NC State Parks. 10 visited with 32 more to go!

By David Freeze

More State Parks!

   My second day of visiting state parks was a last-minute decision, although I was prepared. I realized I had a free day on July 10^th and headed north again right after my early morning walk. With local highs predicted around 95, I once again headed for the mountains.

    I started out with the 1800-acre Rendezvous Mountain State Park near Purlear, one of the oldest state parks and first established in 1926. The Civilian Conservation Corps built a road in, a cabin and some trails in the 1930s. The park was then transferred to the NC Forest Service, then transferred back to the state park system in 2022. The park’s name comes from the Revolutionary War period when the Overmountain Men patriots used Rendezvous Mountain as a meeting point before heading to the 1780 Battle of King’s Mountain. 

    Rangers were meeting in the park office when I visited. There is a Talking Tree’s Trail of .6 mile but none of them mentioned anything to me. Another short trail up the mountain found the 1936 Aeromotor Fire Tower loaded with various antennas for communication purposes. Although tower access is prohibited, it isn’t locked. The CCC cabin appears in great shape. I saw only two other visitors while there.

     The New River State Park Wagoner Access Area is near Laurel Springs and is part of 3,323 acres. New River is considered one of the five oldest rivers in the world and is unique in that it flows north. A 26.5-mile segment of the 320-mile river is part of the park system. I walked the Fern Nature Trail which loops through a natural area, the canoe access point along the river and one of the finest camping areas that I have seen in my travels. A huge bathhouse and shower facility is central to the campground. Three other trails in the park include the strenuous four-mile Riverbend Back Country Trail.

       Other access areas are located on US 221, another full amenity point, and at Elk Shoals, a smaller area where tubing and a beach area are the main focus. Three other areas don’t have road access and offer less amenities. They are located at Allegheny, Prathers Creek and Riverbend.

       The New River has a gentle current flow and is generally shallow, perfect for all abilities. Canoes, kayaks and tubes are available from local outfitters and fishing is good on the river. I have never considered canoe camping but left the area with that thought in mind. 

       Next was Mt. Jefferson State Park, also 3,323 acres, and named for President Thomas Jefferson in 1952. Jefferson’s father, Peter, owned and surveyed the land in the 1700s. Mt. Jefferson became a state park in 1956 after area citizens acquired the minimum acreage to qualify for that designation. The peak is 4,683 feet of black metamorphic rock. Legend holds that slaves traveling the Underground Railroad used the mountain hideaways.

     The entrance road has little to see until reaching the small park office and maintenance area. I found it unattended, as I was told to expect at New River State Park. I found a small map/brochure and the passport stamp that I required in a little birdhouse looking box on an outside wall. I saw only one worker in the park, yet it was beautiful and well-kept while focusing on overlooks and several hiking trails.

    The Sunrise and Sunset Overlooks are spectacular, especially the rock facing of the Sunset one. It was a great place for pictures for those who dared to step out on the rock overhang. The entrance road ends near the summit with a huge picnic area and a large pavilion shelter with fireplace. Restrooms are available there, and also at the park office.

      I chose to walk the .3-mile Summit Trail, labeled as strenuous although I called it disappointing. The trail was smooth gravel and did reach the summit and another communication tower, though all views were more or less blocked by trees and bushes. Other trails from the summit include the 1.1 mile Rhododendron Trail and the .75-mile Lost Province Trail. Notably, at the summit, I experienced a midafternoon temperature of 73 degrees. The park is considered a wilderness natural area.

     My final park visit for the day was the 4,423-acre Elk Knob State Park, at the end of the some of the most winding mountain roads I’ve seen. Constant switchbacks going up through beautiful mountain country ended on Meat Camp Road at the entrance into one of the newer state parks. First established in 2003, the park’s name comes from the elk that once wandered the area in the 1700s. Meat Camp Road gets its name from the local area that was home to a meat packing house used by hunters before the Revolutionary War.

     Hiking is the main attraction at the park and a nearly full trail parking area suggested that Wednesday was a busy day on those trails. The half-mile Maple Tree Run trail was the one I hiked and read that it is used in winter for snowshoe and cross-country skiing, though never wide enough for two skiers to pass easily. The 1.9-mile Summit Trail accesses the two Elk Knob overlooks. Elk Knob tops out at 5,520 feet, aiding the cool 67 degree temperature I enjoyed. A backcountry group camp and primitive camping sites can be found on the 3.8-mile Backcountry Trail.

     Seven parks visited and 35 to go, because the correct total of state parks is now 42 after Rendezvous was added back in.

By David Freeze

State Park Visits Begin!

    I’m excited to visit all the North Carolina State Parks, especially since I will miss the opportunity to go on another summertime cycling adventure. Bicycle riding will have to wait but there is plenty of energy remaining to get the party started. My back injury continues to heal, and walking is improving daily.

    Ken Beaver, a long-time friend, retired recently from the NC Prison system and his first adventure was to visit the state parks. He has shared pointers and information, so the journey begins.

    Last Sunday, July 7^th, I drove first to Mayo State Park not far from Mayodan. After a 90-minute drive north, I found a very small quiet park with an unattended weekend office. There are two ponds in the actual park, but the river is not accessible here. This section of the park has large lawns, a large pavilion and several short trails. Fishing and swimming are allowed in the main pond. This is a perfect park for a very quiet nature getaway.

     The park was established in 2003 and encompasses 2,778 acres. The park is named after civil engineer Major William Mayo who helped survey boundary lines between Virginia and NC in the early 1700s and helped to map the region for the first time.

    Mayo River is accessible at five access points, the first being the Deshazo Mill Access where I walked to the Fall Creek Waterfall. Few amenities are provided at river access points.

     Next, I drove to Hanging Rock State Park, an area purchased by the state in 1935, and most of it constructed from 1935 to 1942 by the Civilian Conservation Corps. The park has 9,011 acres and is close to Danbury, which just happens to be one of the smallest, most interesting and historic county seats in NC. There is a new visitor center with an active information desk, where I met a wonderful attendant who told me about the must-see places in the park. I was wearing my back brace, and she immediately began to tell me about the easier trails, and the one can’t miss part of the park, The Lower Cascade Falls.

     There are currently 41 state parks and all of them have pages in a little passport booklet. The goal for those visiting all the parks is to get the specific park page stamped and signed while in the park. At the Mayo River Park, the park office was not open, but the page stamp was located beside the door. At Hanging Rock, I picked up the passport booklet and got it stamped. I will glue in the stamp from Mayo.

     Back to Hanging Rock Park, I think this was my first visit and was extremely pleased with the facilities and sights to see. There are 18 walking trails and nine bike trails. I did the Upper Cascades Falls and the Lower Cascades Falls Trails, along with much of the Lake Trail. I also got a good view of Hanging Rock.

     A huge 12-acre lake was busy with swimmers in a lifeguard area. A fishing pier is popular as are the benches around the shaded banks of the lake along the trail. Boats are available, as are concessions in an area that includes both a historic bathhouse and boathouse.

     I stopped to see Lower Cascade Falls and almost met my match with long rock steps down to the falls and pool area. This was a test for my recovering balance and leg strength. The rock steps were placed about 80 years ago by the CCC and to me are an engineering marvel.

     Hanging Rock State Park has so much to see and do, I could have easily spent a camping weekend there. It has the feel of a very good national park.

      My final stop for the day was Pilot Mountain State Park, the rock dome familiar to many driving north of Winston Salem on US 52. It is considered an isolated mountain and like Hanging Rock is part of the Sauratown Mountain Range, named after the Saura Indians. Pilot Mountain rises 1,400 feet above the valley floor and 2,431 feet in total elevation. The rugged mountain rock, quartzite monadnock, has survived for 500 million years while surrounding peaks were eroded by the elements. Tent and trailer camping are available, along with 11 trails ranging from a tenth to 6.6 miles. The views from the top encompass hundreds of square miles including the Blue Ridge Mountains to the west. Total acreage is 3,782 and the park is located nearest to Pinnacle, NC.  

     Pilot Mountain became the state’s 14^th park in 1968 and was dedicated as a National Landmark in 1976. The mountain was used as a landmark for the Great Wagon Road from Philadelphia to Salisbury.

     Additional sections of the park are located about a 15-minute drive to the south. One centers on the Yadkin River and the Bean Shoals Canal, and the other is the Horne Creek Living Historical Farm, depicting farm life in the early 1900s. I found the farm closed on Sundays and Mondays, so I will return at a later date to visit these locations.

     Three state parks visited, 38 to go!

By David Freeze

Making the most of your hot weather run or walk!

  Two of my own favorite running stories and my best biking story involve extreme weather. I haven’t been afraid of extreme weather on the run but sometimes determination can override common sense. I worked for a winter, December through mid-March, in Green Bay, Wisconsin. I had no idea about real cold until we walked off the plane not properly dressed for a 20 below zero wind chill factor on a December morning.

    I had packed my running clothes, not enough of them, but desperately wanted to keep up my running while there. A new company friend was a runner too and helped me with proper gear. Good thing he did, because I survived a 5 mile run in 40 below wind chill. Locals said, “Don’t even try it, your skin will freeze!” It didn’t but thankfully I was much faster then and was only outside for about 35 minutes.

   We’ll not see that kind of cold here, but the heat has been the source of much running discussion the last week and more is ahead. I don’t care for the hot and humid days either, but any day with a run (and now with a walk) is better than the alternative. Here are a few tips worth sharing on keeping your daily run or walk going. Most runners and walkers head out with a goal pace or distance in mind and are willing to compromise on one or the other. On a hot and humid run, it’s better to be willing to compromise on both.

    I’m a morning runner or walker and I try to get the best temperature of the day for summertime exercise. But the trade off is that early morning exercise has potentially the highest humidity in the summer. High humidity, a nearly everyday companion in the summer south, can be a real anchor. Hot humid air feels thicker due to the amount of moisture in the air. Your body then must work harder to breathe. This makes you feel short of oxygen, which not only increases heart rate further but makes your effort feel harder. Sometimes I tell others that I just had “nothing” on my run. If this is the case, try switching to run/walk intervals or slowing down to allow your body to take in more oxygen. Particularly if the humidity is so high the sweat just won’t evaporate off your arms. Dial it back and you’ll still get a good workout.

    Your workout is likely doomed in these conditions if you haven’t hydrated. The worst and hardest workouts of the year can come on a warm and humid day especially if your hydration goals aren’t met. I find best results with emphasis on building hydration late in the evening and through the night. Some people say, “I don’t want to get up late at night to pee.” A serious runner or walker would be OK with getting up a couple of times, drinking enough so his or her pee is clear, the only proof that hydration has been achieved.

   I have often lost 3-5 pounds on a long summer run and every bit of it is sweat loss. One thing I tell my beginning runners classes about hydration, “Without proper hydration, your workouts will be much harder.” Simple water and summertime fruit will achieve proper hydration for most runners and walkers. Keep drinking!
     Whether you run early morning or not, don’t stop because its hot. Find shade if you must run during the day. Don’t be afraid to get up at 4am to run in the dark, usually the coolest times. Wear light dri-fit clothing and socks, never cotton which will collect your sweat. Use a treadmill if you must, but don’t stop running.

    Rowan’s next 5K is the Run for the Greenway 5K and Fun Run at the former Knox Middle School site. We just changed the course for a downhill start and a flat finish. I hope to see you there, runners and walkers all.

   Look for this 5K and other events at www.salisburyrunners.org.

By David Freeze

      National Parks began with Yellowstone in 1872, championed by congress and Presidents Ulysses S. Grant and Theodore Roosevelt among others. In 1921, a group of preservationists and conservationists met in Iowa to begin developing additional parks at the state level. By 1925, all 48 states started to develop state parks.

    North Carolina, like the other states, identified proposed state parks to preserve and protect unique recreational, historic, cultural and scenic areas. Timbering and mining were already causing significant damage to natural resources. The General Assembly moved quickly to designate Mt. Mitchell as NC’s first state park in 1915, with Fort Macon following in 1924. Many of the state’s most notable lakes came next.

    Park development took a giant step forward when President Franklin D. Roosevelt created the Civilian Conservations Corps, a public works program, that helped develop the early state park roads and trails, state natural areas, state historic sites and state rivers. Plans are in place to open the new Pisgah View State Park soon. Currently the NC Division of State Parks and Recreation manages over 250,000 acres and 22 million visitors annually.

    I spent a lot of time reading about those state parks this week and I’m excited about visiting them. Most have an active visitor center and walking or hiking trails. I plan to stop at the visitor center and walk or hike at least the most popular trail at each park. Planned timeline is to begin in the mountain state parks and finish it all by the end of 2024. I already have a framed map and will use pins to denote those visited along the way. There is also a state parks system passport available that I will complete with a stamp at each location.

     At this writing on Thursday, I just returned from my second spinal injury appointment. It has been four weeks since my first follow-up appointment and six weeks since the accident happened. I have been walking an average of three miles a day for the last 22 days. My back discomfort has been minimal recently.

     My spine doctors are at Carolina Neurology and Spine in Concord. On the first appointment, four weeks ago, I parked as far from the building as possible to see if I could walk that far. This time, I parked in the same spot and walked 200 feet normally. Without a wait, the new x-rays were made, and I saw the doctor right away.

     I had plenty of questions ready, but I had to wait my turn. The doctor told me that the healing looked good, and he wanted to schedule our next meeting in six weeks, meaning the second week of August. He said all looked good on the x-rays. I asked, “What can I do in the six weeks? Can I do more? And will it be possible for me to run again?” The last being the biggest question.

                                                                                                                                                                                           I

     The doctor’s answer to that big question was a good one. He said, “If healing continues and all goes well, we should be able to look at you starting running then.” I was excited and still am, but I know it will be starting from scratch. Maybe I can be an actual beginning runner in my fall class. I sure hope so.

     The answers to my other questions were all the same. No, to returning to more normal lifting and farm work, or even arm curls. No, to doing pushups or planks. No, to anything but walking. I can live with that in hopes that running can return. The one concession, not something I expected, was that I don’t have to wear the back brace at home. And he reminded me to consume my protein, calcium and my vitamins.

     For the next six weeks, I will gather my patience and look at the big picture and follow directions. Thanks for the prayers and support again, both of which have kept the healing going!

    Our next local race will be the Run for the Greenway 5K and fun run at the Knox Middle School site on July 20^th. Look for it and a probable August prediction run at www.salisburyrowanrunners.org

By David Freeze

By David Freeze

Another Main Street Challenge 5K Success

    Rowan’s only remaining night race had everything a runner could want last Friday evening. Moderate summertime temperatures and decent humidity, plus the post-race favorite refreshments from Pizza Hut, Krispy Kreme and Food Lion and a fast course added to the fun.

    The main event 5K had top performances from Matthew Martin, a 28 year old speedster, who was born in China Grpve and Megan Osborne, who moved to town at 5 years old. Martin was the overall winner in 14 minutes and 55.3 seconds, topping second place Jorge Clemente who posted 15:55.6 and third place Bricen Burleson in 16:22.8.

    Osborne, 19, led the females at 18 minutes, 56.5 seconds, ahead of second place Elise Wrenholt at 19:25.4 and third place Katie Efird at 19:58.0.

    Martin, along with brother Jonathan, have been at the forefront of Rowan County running for more than a decade, led from start to finish and said, “Always love coming home to race and it was a really fun night!”

    Osborne didn’t realize that she was winning and was only looking for a PR (personal record). She had first competed in the race in 2013 and has ran most of them since. She said, “It is one of my favorite races and the community really shines. The course is fast and the weather was great. I have won a couple of local 5Ks and a half-marathon in Hendersonville.”

     John Gillespie of China Grove decided at the last minute that he wanted to enter the race after suffering multiple strokes in recent years. He said, This was my first 5K since 2021, I am glad it was a flat course because I had to put on my knee brace with a mile to go. Thank God I was able to finish it.” Gillespie posted a time of 68 minutes, 25.3 seconds.

     Runners also competed in a 200 yard Tot-Trot and a half-mile fun run. A total of 293 runners completed the 5K. Primary sponsors were the Town of China Grove, The South Rowan Y Service Club, Pizza Hut and Food Lion. Proceeds benefit the South Rowan YMCA scholarship programs.

    Complete results and more information on other upcoming races including the Shiloh Run for Missions 5K on June 29^th in Faith can be found at www.salisburyrowanrunners.org

By David Freeze

   As I write this, the farm accident occurred 20 days ago. I came home from the hospital after just three nights there. Sleep wouldn’t come and I couldn’t have been more uncomfortable trying to heal without it. The doctor asked me if I felt OK going home, and while totally surprised, I was glad to do it.

    Arriving home, I was extremely limited, both by plenty of rules and discomfort throughout my body. The nurse’s going home instructions said, “If it doesn’t feel good, you shouldn’t be doing it. You are the one who can mess up this recovery.” What I realized very soon was that nothing felt good. Not even sitting and certainly not standing.

    I have been sleeping well, but only in a recliner. I can’t lie down in a bed without aggravating the back. I was concerned about swelling in my legs and feet and poor balance. Both the spine doctor and Pam Roseman, Doctor of Physical Therapy said, “You need to start walking as soon as you can tolerate it.” They assured me that a lot of the swelling and back inflammation would be lessened with that.

    I couldn’t walk 10 steps without a walker or resting when I came home. The last four mornings, I have worked my way up to .66 of a mile although most of it has been in the driveway. Balance is slowly returning so in a few days I will try the road. I can also stand for more than five minutes in one place, and I can climb stairs slowly. The swelling in my feet and legs is gone. Bending is improving, within the prescribed limits. 

     Progress is being made and I credit the ongoing huge amount of prayers and community support. Thank you!! Another doctor’s visit is set for three weeks. Running remains far down the road. But I never will take walking for granted again!

    I revisited a term called active recovery this past week. Beginning to consistently walk will help me, but for other runners and athletes there are some tips that help too. Aches and pains are typical for those who exercise regularly. But active recovery will help lessen those problem areas. Here are some examples that incorporate gentle movement.

    During a sprinting workout, walk at a moderate pace in between sprints. During a strength workout, do some light calisthenics between sets instead of standing around. While waiting for the ball to enter your area during a soccer game, run in place to keep the heart rate up.

    After a hard bike ride or run, slowly keep the wheels turning or the legs moving to end the session with easy movement.  After a moderate run, walk or jog slowly at about a 40 to 50% effort.

    You can even make good use of a rest day. For runners, ride a stationary bike or climb on an elliptical. Other options are walking with a friend, using a rowing machine or swimming laps. Spend some quality time with a foam roller.

     These listed activities are also good options on the day after a race. I have always found better recovery by doing something instead of just lying in bed. Even after a marathon, your body wants to move. In fact, one of my best memories was walking a mile back to the hotel after the New York City Marathon. The dreaded soreness was much less of a factor the next day. But don’t ruin any of these things by taking a long hot bath. Soreness and inflammation will follow for the muscles that you just did good things for.

      Our next race is the Shiloh Missions 5K in Faith on Saturday, June 29^th. Look for it and other events at www.salisburyrowanrunners.org

By David Freeze

   My column last week updated everyone on the latest from my farm accident. The Gotta’ Run column from last week got lost online somehow, but it can be found now in the Lifestyles section. What you may have missed is my fall from a front-end loader on May 15^th that resulted in a broken back. This past week has been a tough one, with not a step of running likely to happen in the foreseeable future.

    Today’s news is the first follow-up appointment after the accident at Carolina Neurosurgery and Spine in Concord. After two weeks of varying levels of discomfort, I was happy to get to see scans and x-rays of my spine and the areas of concern. I am also glad to move forward and work toward a more comfortable existence that improves most days.

    Discomfort has been improving this week, but I still have a serious ache in my left hip and leg. The doctor, a fellow cyclist, told me to keep doing what I am, and they would see me in a month. I have his email and will ask a few questions during the month. Recovery is still a long way off, but we took a giant step forward today as the scans looked good except for one place where the spinal column is slightly pinched. Healing is occurring and I’m praying that the discomfort that keeps me from standing for more than a few minutes will soon subside. Thanks again for the tremendous outpouring of support in texts, emails, calls, cards and prayers. I’ve probably not eaten so well in my life, but calories burned are insignificant, so moderation is the key.

     A few weeks back, I wrote about the importance of an accurately measured course for any road race distance. More than 20 years ago, Salisbury had an issue with too many courses that were measured short, especially with any that started at Catawba College and not named Winter Flight. It has been my personal crusade to measure accurately all the courses we use in Salisbury and Rowan County. I mentioned the only accurate way to measure a course is with a solid measuring wheel, and that certainly none of the online measurers like mapmyrun are good enough.

     I happened to run into Marcel Renn at Father and Son Produce the following Monday morning after the column ran. Mr. Renn reminded me that a 5K course, the key word being kilometer instead of 3.1 miles, is actually 32 feet longer than a 3.1 mile course. Since most of our courses are called 5 kilometers in distance, remember to add that 32 feet to make it accurate. 3.1 miles is 16,368 feet and 5 kilometers is 16,400, but 16,404 by another source when using five decimal places. It all starts to make my head hurt.

     And finally, one of the county’s best races is set for Friday night, June 7 in China Grove. The 5K race, a half mile fun run and 200-yard tot-trot are all set for Main Street, hence the name Main Street Challenge 5K. The South Rowan YMCA benefits its scholarship programs with this 9pm race, the only night race remaining in the county.

     All the races are straight out and back to the finish near the fire department. Streets will be well lit and expect a party atmosphere through town with residents lining the streets and likely a fire department water truck splashing any runners who need to cool off just before the finish.

     The Main Street Challenge is officially the fastest 5K in the state of NC after Donnie Cowart set the super sizzling course record there two years ago of 14 minutes and 6 seconds. Pizza, doughnuts, watermelon and a commemorative t-shirt are included while an abundance of finisher awards go to the overall and age group top participants. China Grove runner Robert Miller broke the long-standing state 5K record for age 50-54 males last year.

    Look for more information on this and other upcoming events at www.salisburyrowanrunners.org

By David Freeze

Now I’m hoping to run again!

   Last week, I wrote about how to handle a slump in your exercise performance, of course having no idea that I would experience a serious farm accident last Wednesday afternoon. The result of the accident, a fall from a farm tractor’s front-end loader, has reset my priorities and refocused my attention.

   Last Wednesday had been a near perfect day, beginning with a United Way volunteer appreciation breakfast at Landis Elementary School. Then, one of my favorite annual activities was completed with the 2024 version of the Special Olympics Torch Run from south Salisbury to Spencer that totaled about 5.9 miles. A nice late breakfast at Hendrix followed and then it was off to work on trimming limbs around a hay field on a cool afternoon. That 5.9 mile run will be my last for the foreseeable future.

     After finishing the hay field work, a freak accident caused me to be thrown backwards and down from 9-10 feet, ending with a broken lower back. I had my sixth 178 mile Reno Tahoe Odyssey team run scheduled next week and likely had settled on a bike ride around Lake Michigan for late July and much of August. The Dragonboat competition is set for July 27^th. Those things won’t happen for me now, but with a lot of luck, prayer and God’s grace, I hope to do them again in the coming years.

    We’re trying to heal the back naturally, without any rods and pins which was the first recommendation. I have at least enough of a chance to do this that the surgeons agreed to try. So I am in a surprisingly comfortable back brace for months into the future. Sleeping has been good since leaving the hospital and my appetite has returned. But there won’t be any mental therapy from exercise any time soon which I will miss terribly.

   From what I understand, my lower back is broken, and two bones need to heal back together. I have three vertebrae with damage. My legs work but not very quickly and they get tired easily. My back doesn’t like to stand erect, but I push to improve the posture. That is about all the pushing I’ve done on anything as I have decided to proceed easily as my body allows and for once to follow doctors’ orders.

    This week I have been using a walker to get around, learning how to minimize trips across the house and especially not to forget anything as I pass by. I can’t pick up anything from the floor as those doctors’ orders include no bending, especially forward which could derail the attempt to heal naturally. The process to take a shower is exhausting and only my second attempt since the accident is just ahead of finishing this column. Carrying a plate of food or even a spoon is a challenge. I dropped two spoons this week and left them exactly where they fell until the next visitor came by.

     I’ve always said that the best thing about my cross-country bike rides is the people. No doubt, the best thing about this accident is the people too. The outpouring of love, support and prayers has been tremendous and has caused me more than a few tears of acknowledgment. The heartfelt visits, messages and calls have bolstered my belief that some day there will be running and cycling again. But even bigger is bolstering my belief that good people are still around us, no matter what the news networks say. Thank you all so much!

     I often end my bike riding reports with some version of “Lord, Ride with Me Today.” I am embarking on my biggest challenge yet, so come along as the adventure begins. I’ll do updates as they become worthy in this column.  

    Our next race locally is the Main Street China Grove Challenge 5K on Friday evening, June 7^th. Check for this and other events at www.salisburyrowanrunners.org