David Freeze

By David Freeze

The Arrival of High Humidity Slows Running!

   No other single obstacle to running or any physical activity outside compares to humidity in warm temperatures. We’ve had a great spring so far, but the humidity hit us hard starting this past weekend and continues to linger.

   Humidity refers to the amount of moisture in the air. In most weather apps and forecasts, humidity is recorded as a percentage. The percentage of humidity measures how saturated the air is with moisture.

   The difficulty with humidity is that the measurement is relative to the temperature – the higher the temperature, the more moisture the air can hold. When the measurement is not absolute, it is difficult to compare. 90% humidity will feel entirely different in 50-degree temperatures as compared to 80 degrees. And we’ve just had some 70’s morning temps and upper 80’s to low 90’s humidity. Typically, as the day evolves and temps rise, the humidity does lower but several days this past week the air retained a level of 60% or higher.

   Running in high humidity can make it feel difficult to breathe and we often struggle to settle into a rhythm throughout the run. You know it’s bad when your shoes get soaked with sweat inside. Enough humid miles make for a sloshing sensation. And a shirt and shorts left outside on the deck takes hours to dry.

    Conditions are considered “ideal” when humidity is between 30-50%. When humidity creeps above 50%, running might begin to suffer. Humidity above 70% is sure to slow most runners down. According to Runner’s World, the average decrease in pace is about 30 – 90 seconds per mile when running in high humidity.

     Runners who have already acclimated to a humid climate will find it easier to sustain their typical pace, whereas runners in our area who were thrown into humid conditions suddenly will likely experience a decline in performance for multiple days.

   What can we do? Run early to beat the heat and direct sun. Reduce the intensity of the run. Be Ok by dialing the pace back to keep the run going. And even consider walking during some of the most oppressive times, remembering that the quicker the body acclimatizes to the conditions, the better the runs and walks will be.

   Run in light and loose-fitting clothing, and as minimal as you feel comfortable dressing so that more skin can be exposed to the air. Run early enough to avoid the need for a hat and if sunny, wear a visor instead. Trapping warm humid air in a hat makes for a hot head.

    Make sure to hydrate ahead of your run or walk. I don’t always get it done right but make sure to note each morning your urine color. I’m looking for clear or only slightly yellow, bringing the prospect of a better run. If not, I will drink another cold half bottle of water before leaving the house. Usually this brings an easier effort as the water catches up in my system. Drinking colder water helps to cool the body. If you are carrying water, consider adding ice to it.

    If you can, just as I did on Sunday, manage your run so that you find any available shade and catch any breeze in the second half of your run. Just remember that any advantage gained will help you get past another workout, and get you more used to the humid conditions. That is the biggest issue of the first humid runs of the season,

     Next up on the local race circuit is the 15^th Annual Shiloh Run for Missions 5K at Shiloh First Reformed Church in Faith. This popular race begins at 8am and is a two-loop course, meaning that spectators can see the runners and walkers pass by the church twice on the way to the finish. Known for great awards and some of the best door prizes in the county, the race will benefit Shiloh mission teams that have served in various places in the US and abroad for 20 years.

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

By David Freeze

Back to Stone Mountain State Park to do it right!

    Back on July 16^th of last year, I had a good start on visiting all of our state parks. I had heard from others that Stone Mountain State Park was one of the best, so I was looking forward to visiting there. It was two months after my broken back farm accident, and I was wearing a back brace full time. My walking was a struggle, but I wanted to help the recovery and strengthening process by challenging myself to hike at least one trail in every park. I stopped in the visitor center for a map of trails and waterfalls within the park, and to get my passport stamp on the way to complete all the NC state parks.

    I asked the attendant last year about the most popular hiking trails in the park, and she mentioned the Stone Mountain Loop Trail. Listed at 4.5 miles, the trail goes up over 700 feet in elevation and over the top of the stone-faced mountain, peaking at the summit of 2,305 feet, and is marked strenuous. The distance was too long, and the climb was more than I could do on that day, so I chose to walk a one-mile trail to the middle falls/lower falls, listed as moderate. But I did walk a small part of the easier section of the Stone Mountain Loop Trail, enough to see a restored 1860’s farm. I vowed to return and complete the trail within a year.

     Wednesday, June 18^th was the day I set aside to take on the mountain that was only growing higher and steeper in my imagination. The drive was about 80 minutes from home to near Roaring Gap and the park. I stopped at the visitor center again, got a new map and two choices from the attendant. About my age, she looked fit and energetic. She said, “You have two options, get the major climbing done first or go the other way and you’ll be gradually climbing most of the way. I like doing the steep part first.” I knew I would do the same.

    At about 9:30am and at 71 degrees, I started an intense climb with lots of wooden steps, steep grades and even cables to hold onto while climbing. On and on, the climbing stayed intense while I was tracking the distance on my Garmin watch. I could see what looked like the summit ahead but some of the most intense climbing required the anchored cables to help me get there. About 300 wooden steps helped out too. The sharp uphill side was .97 of a mile to the summit with mostly a decline or flat the rest of the way to what my Garmin registered as 4.41 miles total.

     Nearly all those who hike the loop trail decide to take the easier but longer climb by choosing a right turn out of the park’s lower trailhead. I met more than 80 people coming from that direction. There are flat sections, but the ongoing grade is slightly upward. Of the 80 people, about 60 of them were a group of older teenage girls divided into three smaller groups of 20. The first group was intense and said little as I met them. The second group was more jovial and nearly all either spoke or waved. The third group was working hard to hike and said little as we passed. I met the same two women twice while they rested the second time after one of them had slipped on a wet rock face.

     Stone Mountain State Park was started in 1969 and is listed as one of the 38 best places to visit in western North Carolina by the Bucket List Book.  The park today boasts over 14,000 acres and ten other scenic trails of varying distances and difficulty. It also boasts the Hutchison homestead, a mid-1850s farm that has been restored and has lots of explanatory signage.

      I did have other conversations, all brief ones, as we hiked in different directions. I finished about noon, especially enjoying the heavy shade cover. The temperature had risen to 80 at the trailhead as I left. If you go, I hope you will enjoy this spectacular trail as much as I did. By the way, you’ll walk downhill past the 200-foot Stone Mountain Falls on the loop if you choose the hard climb first. Consider stopping at the Stone Mountain Country Store on the way out of the park for the blackberry cobbler ice cream and peanut butter fudge like I did. This park ranks as one of my favorites in all of NC.

    Next up on the local race circuit is the July 19^th Run for the Greenway 5K and Fun Run. Look for it and other events at www.salisburyrowanrunners.org

By David Freeze

My Biggest Challenge Conquered Out West

   Last year during the long night of May 15^th, I had plenty of time to think. Although I didn’t know the details of the damage to my back, I knew I would miss one of my favorite running events for 2024 and the already purchased airfare tickets wouldn’t be used.

    The Reno/Tahoe Odyssey is what I call a crazy team race, but the details are what makes it a must do for me. About 220 teams of 12 runners cover 178 miles over a day, a night and part of the next day. The course is intriguing, starting at about 3,000 feet of elevation in Reno and climbing to Lake Tahoe, then eventually climbing even more to just above 7,000 feet past Virginia City, itself at 6.148 feet. From there the course gradually falls back to Reno, this year finishing in an outdoor event center.

    Most teams consist of two vehicles with six runners each. My group’s vehicle just had five runners, including Nate and Sammi Williams, both former college runners, triathlete Greg Southard from New Mexico and Luis Abundis, a super high mileage runner who would do two legs of each round of six.  We had a deluxe Wagoneer as our transportation and left our motels at 8:15am Friday morning for a 9am start. After a finish line celebration and photo shoot, we got out of the vehicle for the last time and back at the motel close to 2pm on Saturday. All of us were sleep deprived, hungry and dehydrated by that time and each of us had run somewhere between 13 and 16 challenging miles over that time.

     At the outset, the Wagoneer was loaded with water and snacks for the group’s use, plus we each had our own backpack of the things experienced runners might need. We had a small amount of personal space until each of us took his or her turn running. I had three legs, numbers 6, 18 and 30. Swapping to the next runner happened at what are called exchange points, the biggest of those happened when both vans converge to finish the legs of one vehicle and start the next set of legs for the second vehicle.

     Runners ran day and night. Lighted vests, headlamps and flashlights were used to see and be seen. The slowest teams had started early, and the fastest teams started last, with the hopes that the finish line celebration would stay busy as teams completed the course on Saturday.

     Weather complicated things as record highs were set in the Reno area for both Friday, May 30 and Saturday, May 31^st. Verified highs of 96 on Friday and 99 on Saturday offset low humidity. A weather warning of 30-40 mph winds for Saturday didn’t prove correct thankfully. Night running at elevation dropped temperatures into the mid to upper 50s.

    With all that said about the team concept for the Odyssey, I had my own concern about how I would run. Still only 85-90% back to “prior to the accident” pace, I had several poot runs in the week leading up to the Odyssey. Watching the first five legs for our group left me more time to think about my first run. I was admittedly anxious.  

    My first leg (6) was 5.4 miles and ended at Boyington Mill Campground near Truckee, California after a sharp climb to the exchange point. I felt especially good on this early afternoon run and suddenly the pressure was off. I could relax and enjoy the fun the rest of the way. Our group rested at the edge of Lake Tahoe on a spectacular afternoon while the team’s other runners were on the roads.

    My second leg (18) was 4.6 miles from Lake Tahoe Community College to Stateline, Nevada at another van exchange point. Before the run, I was told the distance was just over 3.4 miles, but the distance grew to 4.6 with a late course update. I was decent on this one but slightly slower per mile than my second leg.

       The third leg (30) was the one I had been dreading for a couple of months. The hardest climb in the event is leg 30, a 3.4 mile run up the steepest grade I have ever faced. Parts of it are impossible to run, reducing nearly everyone to walking some. I struggled but got it done and found myself with almost immediately sore quads. They are still sore as I write this recap on Monday.

     Our finish-line celebration and photos took place at J Resorts Glow Plaza in downtown Reno. In some ways, we were sad that the Odyssey was over but with plenty of talk of next year. After everyone went their separate ways, I knocked out a breakfast burrito, 3 or 4 PB&J prepacked sandwiches and eventually a small pizza along with six bottles of water. All that was wrapped around a deep nap. I eventually went to bed early. My quads were no better.

     A great connecting flight to home started in Reno, stopped in Phoenix and finished in Charlotte. I was back home at 5pm Sunday after what I realized was one of the most important weekends of my life. I was able to celebrate with great friends the successful recovery from the accident. Once in a long while, we have an event that we’ll never forget. My fourth Odyssey was one of those.

     Next week’s area race is the Myles for a Mission 5K at Grace Lutheran Church. Look for it and other area events at www.salisburyrowanrunners.org

By David Freeze

Cycling and Museum Opportunities

    Two of my favorite things, other than running, are cycling and chasing history. I just found out about two opportunities that fit those interests. On August 23^rd, there is an annual charity cycling event sponsored by All Saints’ Episcopal Church in Concord, NC. The event offers fully supported 50k, 50 mile, and 100k routes that wind their way through the beautiful countryside of Eastern Cabarrus and Rowan counties. It’s a wonderful event that draws cyclists from all over our area. The All Saints rides are known for their great rest-stop snacks, a delicious post-ride lunch, and a post-ride beer garden sponsored by Cabarrus Brewing. 

    Safely pulling off the multi-distance cycling event with well-supported rest stops requires the assistance of four other churches, two private landowners, a Boy Scout troop, the Concord Police Department, the Cabarrus County Sheriff’s Department, the Cabarrus-Stanly Ham radio operators, numerous volunteers, and financial sponsorships from local businesses. This is the 13th annual All Saints Episcopal cycling event, and to date it has raised over $130,000 for local charities and collected over 12.5 tons of food to feed the hungry in our community. 100% of the proceeds from Tour de Saints 2025 will be donated to the following local organizations: Early Childhood Foundation of Cabarrus County, Cabarrus Meals on Wheels, CVAN, Community Free Clinic, Habitat for Humanity, Cooperative Christian Ministry, and the Salvation Army’s Tucker Center of Hope.

    Rowan County rest stops are at St. Stephen’s Lutheran Church in Gold Hill and Organ Lutheran Church in Salisbury. All rest stops along the route offer Gatorade, Water, snacks (fruit, baked goods, pickle juice, etc.), and either restrooms or portable toilets. Rest stop lemon bars are very popular! Usually somewhere between 200 and 300 riders compete.

     Jennifer Cook of Landis is one of the co-directors. She said, “We invite area cyclists to join us because, at its heart, the Tour de Saints is all about community. It is an opportunity to have fun and connect with other cyclists while also supporting individuals in our communities who are in crisis. Many riders come back every year to experience our beautiful and well-supported route and the camaraderie of the event.  My event co-directors are Ben Smith and Joy Marie DeBlock.  We can be contacted with questions at tourdesaints@allsaintsconcord.org.  In addition to riders, we are always looking for additional event sponsors. Interested parties can contact us via email for that as well.”  

     Here is a link to their website: https://tourdesaints.com/index.html

    Also, the Price of Freedom Museum on Weaver Road is participating in the Miles for Museums Summer Passport Program. Created by the Eastern Cabarrus Historical Society in 2023, the program was expanded with a redesigned passport, interactive map, and website created by the Matthews Heritage Museum. This fun, family-friendly program encourages community members and visitors to explore local museums and communities throughout the summer while collecting passport stamps along the way for a chance to win prizes.

         The Miles for Museums program offers free or low-cost adventures with an educational twist, giving participants the opportunity to learn about regional history while discovering new places across the area. Visitors can begin their journey by picking up a passport at the Matthews Heritage Museum, then collecting stamps from each of the participating museums.

      The program is free and runs through Labor Day. To collect a stamp, simply present your passport at each museum. Once you’ve visited all 13 locations, take a photo of your fully stamped passport—making sure the section with your name, phone number, and email is visible—and email it to info@milesformuseums.org to be entered into a drawing for the grand prize.

Participating Museums:

• Badin Historic Museum – Badin, NC
• Eastern Cabarrus Historical Society Museum – Mt. Pleasant, NC
• Historic Rosedale – Charlotte, NC
• Hugh Torance House & Store – Huntersville, NC
• Kings Mountain Historical Museum – Kings Mountain, NC
• Matthews Heritage Museum – Matthews, NC
• Mint Hill Historical Society / Carl J. McEwen Historic Village – Mint Hill, NC
• Mount Holly Historical Society – Mount Holly, NC
• Oakboro Museum of History & Oakboro Railroad Museum – Oakboro, NC
• President James K. Polk State Historic Site – Pineville, NC
• Price of Freedom Museum – China Grove, NC
• Stanly County History Center – Albemarle, NC

    For a map of all locations, FAQs, and more information, visit the new website: www.milesformuseums.org

     The next race locally is the Shiloh Run for Missions 5K and Fun Run on June 28^th at Shiloh Reformed Church in Faith. Look for this and other coming events at www.salisburyrowanrunners.org

By David Freeze

Physical Therapy Success

   We finished our spring beginning runners class a few weeks ago and during the class I happened to mention to Mike Lippard, an exercise physiologist by trade, that I was still very tight in my core area even though healing well from my broken back. Mike suggested cupping and said he had great success with it and that it improved flexibility for him. I thought about what he said, read some and then contacted Delaine Fowler, owner of Accelerate Therapy and Performance in Salisbury.

     I told her that my back was healing well but that I wasn’t happy with my flexibility. Such things as leg extension and even the ability to reach normally to put on socks and tie shoes were challenging. Delaine’s group was able to set up a series of appointments and insurance helped, making the appointments very affordable with only a $20 copay.

       I had seen basketball players with red circles on their backs, shoulders, etc. I read that cupping and scraping could help me continue to heal in the hands of a licensed therapist. I had scraping before for a serious hamstring injury from softball, but this would be a new experience for me using the cupping and scraping together.

       From Delaine, “Physical therapists use two ancient-yet-modern techniques, cupping and instrument-assisted soft tissue mobilization (IASTM), often called “scraping”, to help people recover from pain and movement issues.”.

      What is cupping? Cupping uses special suction cups placed on the skin to gently lift tissue. This increases blood flow, relaxes muscles, and reduces inflammation. It’s often used for muscle strains, tension headaches, chronic pain, and sports injuries. Though it may leave red marks, it’s generally safe when performed by a trained therapist.

     What is IASTM? IASTM involves using metal tools to “scrape” over the skin, helping to break up scar tissue and adhesions. It improves range of motion, reduces pain, and speeds recovery especially useful for tendonitis, plantar fasciitis, carpal tunnel, and post-surgical scar tissue. Mild soreness or bruising can occur but typically fades quickly.

     Why do these therapies matter? Both techniques are often part of a broader treatment plan that includes exercise, education, and movement training. They help restore motion, ease pain, and promote healing. While cupping works by lifting and improving circulation, IASTM works by applying pressure to target tight or restricted tissues.

     Which one is right for you? Delaine said, “That depends on your condition. Cupping might feel like a gentle pull; scraping may be more intense. A licensed physical therapist can help determine which therapy or combination is most appropriate for your goals. Never use these tools on yourself or allow someone untrained to use these tools on you. Always consult with a trained provider of these services.” 

  These therapies are not just trends, they’re tools that, when used correctly, can offer profound relief and foster recovery in an approachable, hands-on way. Results for me so far include the ability to pull my knees closer to my chest and to normally put on my socks just by reaching for the end of my feet. I also seem to have more flexibility in my quads, a less tight IT Band and a general feeling of strength and balance in my legs. I also learned that the hip flexors are attached to the spine in the exact area of my worst injuries, the L3 and T12 vertebrae. I now have a looped strap that helps in stretching the hamstrings, the least flexible muscle in the body for many runners.

     In unfinished business from Special Olympics Torch Run, the Salisbury PD has more benefit events upcoming. Organizational Development Sergeant Adam Bouk said, “We definitely had a bigger turnout this year and hopefully even bigger next year. Between the lunches we sold, merchandise and a few donations we raised $750 for NCLETR on Wednesday. Our goal for 2025 is $15,000…we have never exceeded $7,500, and this year we are doing big things! We have the dead lift on June 7^th, a poker run on September 20^th and a fall softball tournament in October.” Contact Bouk at 704-216-7556.

      Our next race upcoming is the Fun Fest 5K Trail Run for Nazareth Children’s Home on June 7^th. This is a first-time trail run event in conjunction with Nazareth’s Fun Fest that will use the East Rowan YMCA trails for the 5K course. Look for this event and more at www.salisburyrowanrunners.org

By David Freeze

A Real Trail Race Ahead at Nazareth Fun Fest

    It has been a few years since Rowan had a genuine trail race! Nazareth has their popular Fun Fest on June 7^th and in conjunction they are offering a trail race on their property at the East Rowan YMCA. What does a trail race mean, how is it different from a road race and what should you expect?

    I am going to be specific about the Nazareth trail race when describing what it means. Often you hear of big rocks and poor footing, roots to avoid and limbs to dodge. None of this applies here. All of this course is on solid footing with small gravel as a base. You won’t trip because of roots or loose footing. I measured the course on Memorial Day, and it still looks as good as the day it was finished. Limbs are trimmed back so there will be no face slappers.

    This trail was built with the purpose of Y members getting close to nature. Only a few houses can be seen along the way, but there is a railroad track in the deep woods that offers thoughts of an old-time freight train rumbling though if you’re lucky to experience one. There are even a few benches along the way to stop and relax the next time you return. On the trail, you will cross a wooden bridge and two slow-moving creeks.

    The course has some long grades both up and down, but nothing extreme. In fact, the trail was designated as ADA compliant upon its completion. Organizers will make sure the trail is easy to follow and plenty of volunteers will be there expressly for that purpose. Some parts of the trail will be ribboned off and there is zero chance you will get lost.

    As part of the Fun Fest, the course will pass near a car show and a truck show, and it will start and finish at the Nazareth Children’s Home. But far away from the sights and sounds of the festival, you might think you are deep in mountain scenery.

     The event is open to runners and walkers and everyone in between and it’s for all ages. Runners won’t run as fast as they do on pavement, but many find trail running or walking as better fun. Only about 700 feet of pavement will be used as part of the course. Awards will be given 3 deep overall and in 11 age groups for both male and female.

     From Race Director Heather Haaland, “All proceeds from the 5K and fun run will benefit Nazareth Child & Family Connection to be used to support the children and families we serve in the following programs: residential group care, foster care, day treatment, mental health counseling and substance use counseling. Nazareth is one of the oldest nonprofits in NC, serving children since 1906. We are a certified trauma informed agency and COA accredited.” 

     The Trail 5K begins at 8:30am and the ½ mile fun run for kids 12 and under is set for 9:15am. 5K and Fun Run participants get a commemorative shirt if pre-registered and plenty of refreshments.

    After completing the Special Olympics Torch Run, I mentioned another challenge not far ahead. As I write this, I am just a few days away from another trip to test myself at the Reno Tahoe Odyssey. After completing this grueling event five times, I was set to go again last year. The back accident kept me away in May 2024, but I am returning for another attempt on May 30-31. 220 plus teams will climb from Reno to Lake Tahoe, on to Virginia City and then back to Reno for a total of 178 miles. Our team has 11 members, and we will experience up to 7,000 feet of altitude, cool nights and hot days as I get a chance to prove my recovery is a real thing. I will detail the trip next week.

     Looks for the Nazareth Trail Run and other events at www.salisburyrowanrunners.org

By David Freeze

Shields Cross Country Cycling, Part ll

    This is the continuation of last week’s column recapping Dave and Patty Shields on their cycling adventure from San Diego, California to St. Augustine, Florida.

    Dave Shields said, “The biggest highlight of our journey was the people! Beyond our fellow riders, who would do anything to help us keep going (fix a flat, loan tools, offer words of encouragement), the locals we interacted with were great!  Whether it was the infinitely courteous drivers, people in restaurants and convenience stores, they were all very nice to us, giving us space on the road and asking about our trip experience. Despite what the news tries to do to scare us, we are always going to remember that the people of this country are good.”

     He continued, “The worst moment of the trip was the entire ride from Douglas, Arizona to Rodeo, New Mexico.  Patty and I were biking together for 54 miles into a 30-mile headwind.  The wind made it feel like a 100-miler. As usual, I was in front, drafting for Patty the entire distance.  It took hours and was absolutely exhausting for both of us. I pretty much collapsed at the end of the ride.  Riding through a sandstorm towards Marfa, Texas was also a challenge, and a first. Another bad moment was when I discovered a cracked bike frame and realized what could have happened had the bike broken while riding fast.”

   After the couple reached St. Augustine Beach, Dave said, “I walked into the Atlantic Ocean, looked into the sky, and felt my dad’s presence. He left us in May 2022. He was physically there when I finished the Ironman, and he was there spiritually for my AT hike and our Bike Across the USA. He was saying, “You did it!”

    Patty had a few tears upon reaching the Atlantic Ocean, knowing she had completed the toughest endurance activity in her life. She said, “It really hasn’t sunk in, completing this 3000 mile journey. Maybe that’s because I took it one day at a time.”  Dave assured her, as time passes, the reality of what she achieved will sink in. 

    The couple had done their research on the tour, and the tour company did a great job preparing them, so there weren’t many surprises. Dave said, “One day, I am sure when looking back, we’ll be somewhat impressed on completing the journey.”

    I asked, “Will you do it again? Why or why not? If again, what area might be next?” Dave said, “No. It was a once in a lifetime event, and when it comes to these types of events, they aren’t the same adventure as a repeat. My endurance bucket list is empty, and Patty never had one! That being said, the East Coast Greenway tour (Canada/Maine border to Key West, Florida) looks a bit tempting.”

   When asked if any healing is required or is there anything you wish you would have done differently, Dave replied, “We just need some rest. The one thing I regret is not having bought Patty a better bike. It was heavier and did not roll as well as the other bikes.  As a relative novice, she needed every advantage possible, and in cycling, you can buy that advantage.”

    Dave said, “I am a very intense and focused athlete, sometimes to my own detriment. While I could have done the ride on my own, but without Patty, it wouldn’t have been half as much fun.  Although I did have a few days where she cut me loose to ride as hard as I could, the many days I spent with her helped me to really enjoy the ride, including the scenery, the food, and the people. I also saw in her the athlete that I met 40 years ago re-emerge and realized what a strong person she is, both mentally and physically.”

    The couple was blessed with only 30 minutes of rain the whole trip, which was like an endless summer with a fair amount of wind. Dave added, “We now understand that when we’re driving down the road and see a cyclist not riding on the shoulder, its likely they’re not being rude.  Most likely the shoulder has an unrideable rumble strip, is crumbling, has dangerous trash on it, or has a combination of the above. We’re going to be a little more understanding, and patient, with other cyclists.”

     Our next race coming up is the Ed Dupree Memorial 5K and Fun Run. The race is headquartered at the East Rowan Stadium with the 5K beginning at 8:30am and the fun run following at about 9:30am. The race benefits the Novant Health Foundation and the Ed Dupree Scholarship Fund at East Rowan High School.

    Look for this race and more upcoming events at www.salisburyrowanrunners.org

By David Freeze

Shields Couple Cycle the Southern Border, Part One

    Nothing is more fun for me than talking running and long-distance cycling. Dave Shields is an excellent runner, then when he added the Appalachian Trail and a ride across America to our discussions and I got interested fast.

    Patty, age 61, and Dave Shields, 62, are both retired but busy.  Patty likes gardening, pickleball and aerobic activities.  They both participate in local 5Ks on the SRR calendar.  It was at one of their first SRR races upon moving to Salisbury in 2018, the Santa 5K/Bigfoot reunion near Millbridge, that Dave discovered Rowan Helping Ministries.  He volunteers there as an interviewer at the Crisis Assistance Network, does life coaching, and is on the Facilities Committee.

    Dave had a dream at age 30 to complete his own endurance triple crown which included completing the Ironman Triathlon, hiking the entirety of the Appalachian Trail, and riding a bike across the USA.  Once their kids were grown up, and at age 50, he completed the Ironman in Lake Placid.  At age 60, in 2023, he hiked from Springer Mountain in Georgia to Mt. Katahdin, Maine to complete the Appalachian Trail.  Patty joined Dave on various hikes during each 500-mile segment of the 2200-mile-long trail.  During their first joint hike together in Georgia, and feeling a bit tired, Dave told Patty he didn’t think he’d wait until age 70 to ride across the USA by bike.  Patty replied, “If you do it at an earlier age, I’ll join you.” They thought they’d ride in 2024, but Dave needed more time to recover from his four month long Appalachian trail hike after the White Mountains gave him some knee tendinitis.

  For their cross-country ride, Dave and Patty chose to ride with a planned tour group because Dave didn’t want to manage the logistics like he did on the AT hike. They liked the idea of safety in numbers while riding on the roads with a group.

   Dave said, “The southern border trip was our default choice.  Originally, we had signed on with a tour company planning to ride from Los Angeles to Boston, starting in May.  The tour was canceled in late December 2024 due to a lack of participants, and we scrambled to find another tour. After a frantic internet search, we found the San Diego to St. Augustine tour.  Interestingly, it also almost didn’t happen due to a limited number of participants. The tour company, Timberline Adventures out of Boulder, Colorado, changed the tour from its usual normal of camping to a hotel tour. We are incredibly grateful that they chose to run the tour.”

   Both Dave and Patty are relatively fit. The biggest preparation is mental, knowing they would be biking 3000 miles over 43 days of riding, an average of 70 miles per day through elements out of their control including hills, heat, wind and chasing dogs. They spent hours pedaling a bike in the basement mainly to get their rearends adjusted to endless hours on a bike seat.  Dave, having completed several endurance activities, coached Patty on the mental adjustments needed for success which included focusing on the current ride and current day while keeping a sustainable pace over the length of the tour.

   The couple reported fantastic scenery! The bicycles allowed them to travel the country at a pace where they could appreciate all they were seeing. The deserts of the Southwest, the greening of the landscape through Texas Hill country, the Bayou of Louisiana, and the lush greenery of Florida offered them quite the contrast as they rolled along near the border. Seeing the massive border wall had them marveling at the engineering feat.

    Part 2 comes next week. The couple are back home now.

    Our next race locally is the Main Street Challenge 5K, Fun Run and Tot Trot in China Grove this coming Friday evening, May 9^th. The Town of China Grove now owns the race after taking over from the South Rowan YMCA. It is high quality event on the fastest 5K course in North Carolina based on the 14 minutes and 6 second state record finishing time of Donnie Cowart in 2023.

     For more information on other upcoming events, go to www.salisburyrowanrunners.org

By David Freeze

Tried and True Fitness Testing

     Back in the late 1970’s when I found an interest in running, I kept hearing the name of Dr. Kenneth Cooper. Then recently in our just completed spring beginning runners class, one of the younger participants told me about following the Cooper Test. That brought back great memories of testing myself against Cooper’s age group standards. After reading them again, I guess I still am.

    The scientific tool known as the Cooper Test is designed to measure how much oxygen your body uses while exercising, known as the VO2 max. The higher your VO2 max, the more efficiently your heart is said to be pushing blood out to your organs and tissues, indicating that the organ is healthy. Studies have shown that those with a high VO2 max for their age are less likely to die from heart disease than those with lower scores.

    The test was developed by Cooper in 1968, who originally designed it to measure aerobic fitness in the US military. It can be completed on a treadmill, a running track or on any flat and hard surface. 

  Here are some of the highlights and how to test yourself simply against Cooper’s assessments. You run, jog or walk quickly for 12 minutes without stopping while using a distance-tracking watch or app such as Strava or Apple’s health feature. A meter is 3.28 feet. For a simple measurement of distance, the Catawba College track is 400 meters.

    A results table called Cooper Test: A 12-Minute Run to Check Aerobic Fitness at Verywellfit.com shows the distances that are considered excellent, above average, average, below average and poor. The figures are listed by gender and age up to 50 years old, but sadly Cooper didn’t continue his work to older age groups.

    Men in their 30s should be able to run 1.9 kilometers (1.1 miles), while women of the same age should manage 1.7K, or roughly a mile. If a man can cover 2.6K, or 1.6 miles, in his 30s, his VO2 is considered ‘excellent’. The same is true for women in their 30s who manage 2.5K or a mile and a half.

      For mid-lifers, the threshold is a little lower. The average man in his 50s can cover a distance of just under a mile, or 1.6K in 12 minutes. If he reaches 2.4K, or a mile and a third, his performance is ‘excellent’. The average distance for a woman in her 50s can cover 0.8 miles or 1.4K, while anything over 2.2K, or over a mile, she’s excellent.

      Anything between 1.1K and 1.6K is considered poor, depending on the age group. You don’t need to wear a bunch of sensors hooked to your body to get these results because running engages most of the major muscle groups in the body. including legs, abs, shoulders, back and arms.

     Pushups are also a great measurement for fitness and overall health. Young men should aim for 28 pushups and women 20. At age 45, men should be able to do 16 pushups and women 14. For 55-year-olds, the count decreases to 12 pushups for men and 10 for women.

    Research has also shown that older people who can balance on one leg well are at a vastly reduced risk of dying within the next decade. That’s because how well a person can balance indicates their level of general strength, and ability to prevent trips and falls, which is a leading killer in elderly people. 

    Simples goals for age 18-39 are 43 seconds, 40-49 at 40 seconds, 50-59 at 37 seconds, 60-69 at 30 seconds, 70-79 at 13-19 seconds and 80 and over at 7 seconds. All this is good food for thought and a fun way to challenge yourself.

     This week’s race is the Teens With a Mission 5K and Fun Run Glow Run on Friday evening at Overton School. Look for this event and others upcoming at www.salisburyrowanrunners.org

By David Freeze

WRBTA and May’s Races

       In last week’s column, I inadvertently left out a very important paragraph. The WRBTA 5K and Fun Run, held last Saturday at West Rowan Elementary School, set a major Rowan County record. The race raised over $40,000 in proceeds and it had 450 registered participants. All of these proceeds benefit the Bible teachers in West Rowan Elementary, Middle and High Schools. To donate or for more information, please contact Deb Gusler at 704-902-5237.

      May is loaded with races. The first one on May 2^nd is the 20^th Annual Teens with a Mission 5K and Fun Run with a new home and course. After many years of holding the race at their church, First Presbyterian, this time the event will use Overton School as headquarters. Since TWAM remains a Friday evening run, organizers this year will use a Glow Run theme to enhance the experience. Organizers will provide the “Glow.” As the first race done on the new Overton course, spectators can see the runners three times during the event which uses most of the former Bare Bones/Greenway course that previously finished at Knox Middle School. All proceeds benefit First Presbyterian Church teen mission trips.

     The next morning, May 3^rd, will be the latest Girls on the Run 5K at Salisbury Community Park. About 300 girls will graduate the GOTR 10 to 12 week program by running the 5K cross country course around the park. More a celebration than a competitive race, most of the girls, each with a designated running buddy, will complete their first 5K. Community runners are allowed to participate in the event.

      Then on the next Friday evening, the China Grove Main Street Challenge 5K takes center stage. Officially owned now by the Town of China Grove, the race has a new date and an earlier start time. The kids’ fun run and tot trot kick off the fun at 7:15 pm near the China Grove Fire Department. The 5K course, starting at 8pm, has the official designation of having the state championship fastest time for a 5K. Donnie Cowart ran the fastest official 5K time in NC of 14 minutes and 6 seconds in June 2022 on this out and back course.  

       Then it is on to another popular race, the Ed Dupree 5K on another fast course at East Rowan High School. The May 17^th race starts and finishes on the track while honoring Dupree, long-time Salisbury Post sportswriter, runner and coach. Proceeds benefit the Ed Dupree Scholarship.

      And finally, the venerable Bare Bones 5K and Fun Run will also use the Overton course. Owned by the Salisbury Rowan Runners, this race originally started when a significant title sponsor dropped a race two days before the event. All this happened 24 years ago when SRR stepped in to still have the race as a thank you to our running community. Now, one of the area’s oldest races and renamed the Cathy Griffin Realty Chillin’ to the Bare Bones 5K and Fun Run, the event benefits Relay for Life. All participants, volunteers and sponsors get free ice cream at the finish. Wayne Crowder, one of the best runners in NC history, will serve as race director and is available for a no-charge photo opportunity during and after the race.

     Other Bare Bones sponsors include Novant Health, Lazy 5 Vets (providing the ice cream), Carter Law Group, CT Overton School and City of Salisbury.

      Look for more information on all of these May races at www.salisburyrowanrunners.org

     The 126^th Boston Marathon is set for Monday, April 21^st and will be covered by ESPN2 again. Just over 24,000 runners have qualified for the race out of 36,000 applications received. The first of a series of races goes off at 9:06 AM in Hopkinton, Mass. If you have the time, this is a great event to watch and usually the international competition for the win is amazing. All runners competing must have beaten a qualifying time based on age and gender.