David Freeze

By David Freeze

Piedmont Region

   Back on the road, I had a wonderful visit to Morrow Mountain State Park on Monday, August 12^th. Nearest to Badin, the park of 5,881 acres was established in 1939. At the opposite end of the parking lot from the visitor center, I found a wonderful heritage museum that contained plenty of facts about the area’s history and the park’s early years. With interactive displays, the museum is unmanned but still first rate.

     The park has plenty to see and do, including an Olympic size pool, 30 miles of hiking, biking and equestrian trails. An old quarry where Civilian Conservation Corps workers took argillite rock for the park’s buildings, walls and bridges can be seen on the Quarry Trail. My favorite trail was the Fall Mountain Trail. Moderate and 4.1 miles long, much of the trail is along a beautiful segment where the Yadkin River becomes the Pee Dee River and then Lake Tillery. The river is wide and reminds me of the great rivers I have cycled past. With plenty of hardwoods along the trail, this would be a phenomenal fall color hike.

     With 54 miles along 11 hiking trails and 33 miles of bridle trails, I was very impressed. The Mountain Loop Trail around the top of Morrow Mountain offers fantastic views of the river and the surrounding forest below. Also, most notable were the reconstructed Dr. Francis Kron house, office and greenhouse. Dr. Kron was the first formerly trained doctor in the piedmont and also supplied veterinary services while making his own medications. He bought his land in 1834, established his practice and then played a big part in establishing Stanly County where the park is located.

      My first visit very early on the morning of Wednesday, August 14^th was the Eno River State Park. The river is the star of this 4.319-acre park. With plenty to see and I do, I kept hanging around for more on a morning when time was short for me. I stopped at the old visitor center first and found a map and immediately walked most of the 1.5-mile Buckwater Creek Trail that followed the river upstream. I met a local who told me what to see as he walks this same river trail every morning. While challenging over rock steps and stairs in a few areas, I enjoyed the river trail and a nice section of rapids past some big rocks. Just before leaving, I noticed a large group of kids loudly enjoying the water around the rocks and the rapids.

       I next found the new visitor center near Few’s Ford and talked to a very interesting attendant who gave me the park stamp and asked if I had seen the suspension bridge. I had not and immediately headed that way, then found the impressive piece of engineering. I watched a man walk across it fast and the thing was jumping up and down, but when I walked across it was steady and only slightly moving. Very cool!

      Another unusual find not far from the visitor center was a cabin built in the early 1800’s, yet a very well done and unusual “cabin” it is! Usually in this historic era, a cabin was very small and rustic. Located near the popular Few’s Ford crossing, the large Piper-Cox cabin is still going strong after 200 years.  Before bridges were common, travelers usually crossed rivers at places where the water level was low while the underlying surface was rocky to lessen the chances of getting wagons stuck.

    Water powered milling was popular along rivers during that era and 32 mills operated along the Eno. Several including grist, flour and sawmills operated at one time in the Few’s Ford area. Full of history, the park also has canoeing, kayaking and rafting along with fishing from its banks. Camping is only in back country sites and requires a permit. Other river access points within the park are Pleasant Green, Cabe Lands, Pump Station and Cole Mill. The park has an extensive and varied list of 18 hiking trails of lengths from .5 miles to 7.5 miles.

     My final visit this past Wednesday was the Occoneechee Mountain State Natural Area, but still on the list of 42 state parks. It is managed by the nearby Eno River State Park where I got the passport stamp. Rising more than 350 feet above the Eno River, the mountain summit is said to be the highest point between nearby Hillsborough and the Atlantic Ocean. The park is the smallest I’ve seen at 190 acres and is named after the Occoneechee Indians who lived on the Eno in the early 1600s. Many of their descendants remain in the area. The park does not have its own office but does have two metal boxes with trail maps and other information.

     The park has four hiking trails between .10 and 2.2 miles. All are rated moderate to easy, and most have something to do with the mountain summit. There are abundant flora and fauna, much of it usually found on higher mountains. Rhododendron and mountain laurel, as examples, are usually found at much higher altitudes, as are brown elfin butterflies. Two well-stocked fishing ponds are on-site.

    19 state parks done, 23 more to go.

By David Freeze

   We have another Prediction Run on Saturday, August 24^th at 8:30 am at City Park. Free to SRR members, prediction runs are open to anyone. Any non-members who pay the registration fee become members for a year. No watches, no phones and you’ll guess your total time prior to walking or running 3.1 miles. Closest to the predicted time wins and the top three get nice prizes. Everyone gets refreshments and plenty of fun.

     September has the new Hugh Bost Memorial 5K in Rockwell on the 7^th, honoring the long-time police chief and raising money for Rowan County K9 programs. Next comes the Run for the Word 5K in Landis, now in its third year, on September 14^th. Proceeds go for the South Rowan Bible Teachers Association since the state does not fund those teachers. New this year, Landis special police officers, Sheriff Andy and Deputy Barney have offered to make sure everything goes well in their favorite town. And the 21^st brings the Town of Spencer’s Race to the River 5K. Formerly an afternoon event, the race moves to a 9am start that includes very fast miles 2 and 3 downhill to the river finish. 

     October has the new Back Creek Church Harvest Run 5K on October 5^th. This is a totally rural course starting and finishing at the historic church in the western part of our county. Next up on the 12^th is the Dolphin Dash at Sacred Heart Catholic Church. The race benefits the school and is our only cross-country 5K with the entire course on grass and dirt. Then we go into Halloween mode for the St. Matthews 5K on Saturday, October 26^th. Another rural race benefits church members or area residents with significant health concerns and expenses. Sunday, the 27^th, has the long-running Spooky Sprint 5K where all proceeds go to Rotary programs. New this year is a course that includes the Catawba College Shuford Stadium track, softball area and the Salisbury Greenway.

     Also, in the fall will be our regular races at Grace Lutheran Church with the Clean Water 5K on November 9^th and the fast-growing Butterball 5K on the 28^th. December has the Freeze Your Buns 5K on the 7^th and SRR’s long running Santa Run for Hunger 5K on the 14^th.

     All of these races have a fun run except the Butterball, and all are on Saturdays except the Thanksgiving Day Butterball and the Sunday Spooky Sprint.

     Our fall Beginning Runners Class will begin on Thursday, September 5^th. As usual, 8 weeks of classes at the Salisbury PD building at Lee and Liberty. If all goes well, I hope to participate in the class as a returning runner following my back injury in May.

     I love these classes and it’s always fun to meet the new people who take them. These classes have been offered for more than 20 years and the Salisbury PD is a wonderful host. We start with a half mile distance on the first night and we’ll finish with running a 5K on the last evening. Eight weeks, all on Thursdays, beginning on September 5^th at 6pm. Participants will learn about topics including shoes and equipment, stretching and strengthening, nutrition, injury prevention, safety and running form.

     Just a quick note about my back. I no longer have to wear the back brace, and I have less restrictions. My back is healing and if all goes well, I should be able to try running again in a couple of months. I have been cleared to ride a stationary bike but not a real one. Thanks for the incredible prayers and support!

     Remember the feeling you get from a good run is way better than the feeling you get when sitting around wishing you were running! I know this for sure.

By David Freeze

  After seeing a long-distance view of Mt. Mitchell in the clouds the night before, I was still hopeful of reaching the summit in time to see the July 24^th sunrise. Still 16 miles away at my motel, I left on the dark and damp morning at just after 6am. I followed the Blue Ridge Parkway to the entrance road for Mt. Mitchell State Park and found most of it socked in by clouds.

    Mt. Mitchell was the first NC state park in 1915 and is one of the smallest at 1,855 acres. Named for Elisha Mitchell who explored the mountain and determined it the highest peak east of the Mississippi River at 6,684 feet. A railroad once operated on the mountain for logging purposes.

   Highway 128 is the entrance road, and I drove to the summit parking area while waiting for more daylight and a hopeful break in the clouds. I realized the area was enveloped in a cloud, so I walked the Balsam Nature Loop as suggested by the owner of Albert’s Lodge the evening before. What I found was sort of an enchanted alpine forest, well worth the effort. At the far end, I walked briefly for the first time on the Mountains to Sea Trail which crosses North Carolina.

    Back at the trailhead, I walked up the paved but steep Summit Trail to the observation area, I’m sure a real treat on a clear day. I was last here as a small child but couldn’t see more than 200 feet currently. A small museum and gift shop, plus restrooms are in the area too. The museum has a life-sized figure of area explorer Tom Wilson and his cabin.

   On the way back down, I stopped at the park restaurant that came highly recommended, but it didn’t open until 11am. Last was a stop at the visitor center for my passport stamp and a map, plus an interesting conversation with one of the attendants. I will return to see the views that offer parts of four states and are so spectacular maybe even Russia, according to Van at Albert’s Lodge with a smile.

    My next park was South Mountains State Park, listed as nearest Connelly Springs and the largest state park at over 20,000 acres. The park has elevations of 3,000 feet and has 47 miles of hiking trails, 35 miles of equestrian trails and 17 miles of bike trails. Opened in the 1970s, the park has primitive camping. The Cherokee Catawba Indians once hunted and fought in the park area and settlers came in the late 1700s. Gold was found in 1828, and 26,000 acres were logged before the state established the park.

   I asked at the visitor center about the most popular hiking trail in the park. The High Shoals Fall Trail is the signature trail and although the desk attendant suggested easier ones, I told her I wanted to see the falls. More than a mile to the falls, the second half was mostly wet rock steps. 400 of them this time, added to that a huge amount of people coming and going including what looked like kids’ day camps. I just stepped aside and gave everyone else plenty of room.

    The park has an extensive mix of 11 hiking trails varying in distance from .2 miles to 5.2 miles and with varying degrees of difficulty. Many of the trails can be combined for even longer efforts. All of the trails leave from one of the three trailheads.

     High Shoals Falls was one of the best I had seen on the state park trails, definitely again worth the effort. This was my 15^th park and the most challenging waterfall trail yet. On the way back, I took another trail to Big Bear Falls with a much easier effort.

     My next park was Lake Norman State Park, the closest to my farm, on July 26. The park opened in 1962 after Duke Power built the Cowans Ford Dam and then donated land for the park to the state. Lake Norman was created from 1959 to 1964, but the area is full of long-ago history. The Catawba Indians had a population of about 5,000 but they left the area after it declined to less than 100 because of disease and warfare with any of the eight other tribes close by. There is an interesting collection of arrowheads that have been carbon dated to before 2000 BC.

    With 17 miles of shoreline on Lake Norman, the park has campgrounds, a public swim beach, hiking and biking trails, picnic areas and pavilions, a community building, a boat ramp, and a fishing pier on its 1,328 acres. There is quality fishing in Lake Norman and the park lake. Kayaks, canoes, pedal boats and standup paddleboards are available in one of the smallest yet one of the best parks. There is a 30.5-mile Itusu mountain bike trail. I did the Lakeshore Trail, which is listed as six miles on the park map but closer to 5.6 miles. Two other shorter trails including one that is wheelchair accessible start near the visitor center. The beach is free except for a small charge to swimmers but boats can launch free on Boat Launch Drive. Campground sites are numerous with a bathhouse and restrooms nearby, while six new two room cabins which can sleep six have water, sewer and electricity also available. Everything is free with lots to do!

     16 parks visited, and 26 more to go!

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