David Freeze

By David Freeze

It is time to go walking. Longer afternoons and better temperatures are here. Springtime is awakening around you. Grab a friend and you can motivate each other.

Carry your ID with emergency contact information and bring a small amount of cash and a cell phone with you, especially if walking alone. Be seen to be safe. Wear light or brightly colored clothing during the day. Wear reflective material on your clothing and carry a flashlight at night. Choose routes that are well-used, well-lit and safe.

Wear sturdy, appropriate shoes for your activity that give you proper cushioning and footing.

If possible, walk during daylight hours.

Choose routes with places to sit in case you want to stop and rest, and those with water available unless you carry your own Always walk facing oncoming traffic.

Walk on a sidewalk or a path whenever possible. Watch out for uneven sidewalks, which are tripping hazards. Look for a smooth, stable surface alongside the road if available.

If the road has guardrails, see if there’s a smooth, flat surface behind the barrier where you can walk. If you need to walk on a paved shoulder, stay as far away from traffic as possible.

Watch for bridges which may force you into the road or street and narrow shoulders.

Cross at crosswalks or intersections. Jaywalking increases your risk of a serious accident. Pay attention to the traffic signal. Cross only when you have the pedestrian crossing signal. Never assume a driver sees you crossing the street. Try to make eye contact with drivers as they approach. Before you start to cross a street, make sure you have plenty of time to get across.

Rushing increases your risk of falling. Look across all lanes you must cross and make sure each lane is clear before proceeding. Look left, right, and left again before crossing. Just because one driver stops, don’t presume drivers in other lanes will stop for you.

Check out city parks. Many parks have walking or jogging trails away from traffic and will stay open later now.

Keep in contact: When you are walking alone, let someone know where you’ll be walking and when you expect to return, then let that person know that you have returned. This should develop into a habit and could get you valuable help if you can’t place the return call.

Be alert: When walking near wooded areas and dense brush, you need to be especially aware of your surroundings and any possible threats.

Beware of strangers: It’s unfortunate to even have to write about this but yes, there is always a possibility that you will draw the unwanted attention of the criminal element.

Be prepared. Walk in areas that have other walkers, runners, foot traffic and cars (believe it or not). Acting alert and aware can convince a bad guy that he should move on. Don’t look timid and don’t avoid eye contact. And don’t use the same route and direction at the same time each day.

Protection devices: Consider carrying a small pepper spray clipped to your belt in case a dog (or human) gets too aggressive for comfort. Your regular style car key can be a heck of a weapon, as can the heel of your open hand driven into a nose.

Keep your earbud volume down: Listening to audiobooks or music while walking is a wonderful way to utilize your time. But do keep the volume at a level where you can also hear your environment. Some people only use one ear bud. You need to be aware of cars, kids, dogs and other factors in order to walk safely. You will also thank yourself in years to come that your hearing wasn’t blown out while staying in shape.

You can achieve numerous health benefits by taking a daily walk. Some of these are improved mental health and confidence, a boost in immunity, weight loss, less chance of diabetes and certain cancers. You will also improve mobility and increased cardiovascular fitness and you are less likely to reach for high sugar snacks that come from stress eating. Just 150 minutes a week is the recognized goal for better health. Finally, a great way to challenge yourself is to sign up for a local 5K.

Look at the future events at www.salisburyrowanrunners.org and pick one out for a motivator. Walkers are welcome at all of SRR’s events. We hope to see you at one soon!

By David Freeze

A few warmer days have a lot of folks starting to think about getting in shape for the beach and other warm weather pursuits. The 18th annual spring beginning runners class will kick off on Tuesday, March 12, at 6 p.m., again at the Salisbury Police Station at 130 Liberty Street.

The spring class will continue for eight weeks of Tuesday meetings, each time beginning with a 30-minute classroom session. Topics for these sessions include shoes and equipment, stretching and strengthening, running form, injury prevention, nutrition and safety.

Each participant gets a training schedule, a dri-fit training shirt, membership in the Salisbury Rowan Runners for a year and entry into the May 25 Bare Bones 5K. They will also get individual coaching and encouragement throughout the program and should come prepared to run/walk a half mile on the first night on the way to 3.1 miles during week 8. Classes are held regardless of the weather.

Children under 16 years of age must be accompanied by an adult or with special permission. Cost remains $65 per person. Registration is live at runsignup.com

Next up locally are three interesting races. A new race, the Wipe Out Colorectal Cancer 5K and Fun Run for Rowan Diagnostic Clinic is set for March 9. The 5K will start at the Catawba College softball field, then will use the greenway and a portion of the Crescent area on an out and back course. After the run, the scene will shift to the Rowan Diagnostic Clinic at 611 Mocksville Avenue for a block party and fun run. All runners and walkers will get a food truck voucher and commemorative t-shirt. Proceeds will provide free colonoscopies for those in need.

On March 16, the Love Thy Neighbor 5K/10K/ Fun Run will all be held as part of the 8th Annual Fundraiser at Concordia Lutheran Church. Both the 5K and 10K courses are rural near the church and will be protected by Atwell Fire Department. The scenery itself may be the prettiest for any race in the county. Participants, both runners and walkers, get a free country breakfast and shirt. All proceeds will be used to help with medical expenses for Kassidy Sechler, the South Rowan High School softball player who experienced a cardiac arrest at a tournament in 2021. Kassidy has experienced multiple hospital stays and visits since that time. A detailed story about Kassidy and the Love Thy Neighbor event is in today’s Post.

The last race of the month is the Mt. Hope Church 5K and Fun Run at Salisbury Community Park on March 23. All proceeds are used for missions, locally and abroad. The course uses pavement and hard-packed gravel surfaces.

All three races have refreshments, many overall and age group awards and are open to runners and walkers.

My latest book is just out and available locally at Father and Son Produce. It’s entitled “River Ride” and is a recounting of my bicycle journeys during the summer of 2022 and 2023. It encompasses my journey along the complete Mississippi River from the source at Lake Itasca State Park, Minnesota to New Orleans, Louisiana, and covering more than 2,500 miles. Additionally, I pedaled from Lake Itasca to Duluth, Minnesota, to jump into a new journey along the North Shore of Lake Superior, the largest of the Great Lakes and the largest body of fresh water by area in the world.

Unusual to this book were a large group of people who I met along the way and were actively involved in the journey. Never before during any of the long-distance trips had so much of this happened. I am still in touch with a dozen or so of them and all will receive a copy of the book for their efforts.

Also included in this journey is the recounting of a 20-hour train trip back to Salisbury from New Orleans and a visit to the “Field of Dreams” movie site, where I got to run the bases and walk out of the corn just as the old-time baseball players did.

Look for more information on running and walking events at www.salisburyrowanrunners.org.

By David Freeze

Since I reported that the Daily Mile is no longer a part of the day at Rowan Salisbury Schools, I have received many comments, every single one in favor of the program being restarted. Simply put, the Daily Mile is a worldwide program that gets the students and staff out of the classroom for 15 minutes a day, using that time for walking or running. Just long enough to chase the mile distance, 5,280 feet. Sounds simple, and it’s all free. No cost to any participant. Several weeks ago, I recounted all the successes the Daily Mile brought to RSSS through an article published in Salisbury the Magazine and endorsed by then Superintendent Lynn Moody.

As the person who designed and prepared the walking track at each school, I was involved from the start. The Duke Endowment covered the costs and Novant Health oversaw the funding payouts to make the tracks happen. Healthy Rowan encouraged the kids and staff, and the school administration mandated participation by teachers, administrators and students.

The students loved it. Hope Julian, daughter of Rebekah and Scott Julian, valued her time outside. She said, “The daily mile helped a lot during school because it made time to get outside and socialize with others. During COVID, we were not allowed to take our masks off in school and went to school about two days of the week so when we had the daily mile, it helped me catch up with friends, exercise, get fresh air and focus in school. Kids would walk and talk together, we would sometimes race and just have fun exercising. So many kids didn’t know what a mile was till we had the daily mile.

I also noticed it helped the teachers with having fresh perspectives when going back inside.

Now that I am in middle school, I really wish I still had the daily mile and I am so grateful that I had that when I was in elementary school. I know it helped me and others excel in school even though it was such a short time period out of the day.”

Allison Adams, the Rowan Salisbury Schools lead physical education teacher, said, “I believe that the Daily Mile is an essential part of the elementary student’s school day. As a parent of two elementary school students, I have seen firsthand how It gives students the ability to exercise during the school day. The Daily Mile is an activity which helps the student connect with classmates and build social skills. It encourages children to focus on the importance of lifelong fitness.

The Daily Mile is inclusive, so all children are able to take part in some way. It encompasses all of our students; children with physical difficulties, special educational needs or mobility issues can all participate in The Daily Mile with support if needed. I believe that the Daily Mile should be done every single day, as originally intended.” Dr. Kelly Withers, RSSS superintendent, weighed in: “The Daily Mile remains a part of multiple school schedules. Our strategic plan wellness team, of which I believe you were invited to attend, will continue to eliminate barriers to wellness activities and create opportunities for students and staff to focus on their wellness and health within our school day with their recently named new leader. We appreciate the continued partnership with Novant Health and Healthy Rowan as they support all our wellness initiatives including the Daily Mile.”

A handful of schools are still doing some exercise, but the rest are making little to no effort, and none are doing the program as originally intended. Several principals have said there is no time for exercise. The wellness committee is now six months into their discussions and the Daily Mile has not been addressed. Both Novant Health and Healthy Rowan called with their disappointment that the Daily Mile is dying. I agree.

Check out www.thedailymile.us. Under testimonials, I read this. “As a physical therapist for 39 years, I prescribe movement for health and well-being. We have scientific evidence that movement increases mental function by increasing oxygenation to the entire body, including the brain. Exercise and movement increase productivity in every work place. It used to be routine, that children participated in P.E. (physical education) as part of a regular school day curriculum. Somehow, that has decreased throughout the United States… and now we have more and more challenges with childhood obesity, depression, suicide and behavioral classroom challenges. What if … participating in walking, jogging or running a Daily Mile could and will reverse these crises among our youth? Wouldn’t that be a simple solution? I am ‘all in’ on this one. Let’s get our youth moving!” — Lynn Schorn, physical therapist, Washington state

Look for upcoming running and walking events at www.salisburyrowanrunners.org.

By David Freeze

I often get questions about the treadmill versus running outside, and they seem to peak about this time of year. Here is some good information to make the transition easier.

Prepare for temperature changes. When on a treadmill, you are likely running in a climate-controlled area where the air is in the 68- to 72-degree range. Going outside, even as the weather breaks to just above freezing, the differences can be noticeable, 20-40 degrees cooler. That is significant and will require additional clothing layers when colder than normal. Most runners who only run outside take a few days to get used to big temperature changes. The first warm and humid days in a long while might come with a struggle.

Running is different, treadmill versus road. When you run on a treadmill, your legs can move faster than normal as the tread aids the running stride. The road runner will require more effort to propel himself forward. This is likely the reason why your calves could be sore when you venture outside after a winter inside. Your road or trail running will likely be on uneven running surfaces and experiencing more hills and slopes than inclines on a treadmill. This could strain the calves, hamstrings, thighs and hips more. An occasional crack or hole in the pavement may cause a quick diversion to a better running surface, something you won’t need on a treadmill.

The impact is different too. The impact forces produced on the treadmill are much less than those produced when running on pavement or concrete. Consider transitioning to a rubberized track, turf field, grass or at least mixing these in as you prepare for the road. Your feet and calves might be sorer than normal if you go from the treadmill to concrete too fast. Concrete sidewalks are the hardest surface that most of us will run on. Use asphalt instead of concrete where it’s safe.

Running conditioning is a little different too. Because you are not moving your legs as fast on land, you may not experience higher heart rates than on the treadmill. Mix in a faster pace or sprinting intervals on land, and you may find similar heart rates to those you achieved on the treadmill. Some regular runners train by heart rate and it’s important to note this point.

Some of us run every day. For your first few weeks, consider running on the road every other day. Maybe mix in some nonimpact cardio, cycling or swimming, or go back to the treadmill on the days in between to make the transition from treadmill to road running less abrupt. You might head off a case of shin splints by doing this. Also, make sure that your shoes are good. That means a pair with tread underneath showing few if any worn spots.

The best advice is to start off slowly and progressively build up your pace as you get your lower extremities used to the increased impact forces of the transition. Consider a good warm-up with jogging plus possibly adding some dynamic stretches. If your calves are tight during the run, stop and do a light stretch to assist. Make sure your form is good and you’ll soon be glad to be outside again.

Next race locally is the 11th Annual Will Run for Food 5K and Fun Run on Feb. 24 at Centenary Methodist Church. All proceeds go to Rowan Helping Ministries. The course is moderate with no major hills, and it is all on asphalt. If you’ve spent a lot of time on the treadmill lately, this is a good first race to be back outside again. There will be plenty of walkers and they are encouraged to attend. Look for more information on Will Run for Food and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

New Sarum Brewing, Catawba College, Rowan Helping Ministries and 341 participants all came together on Sunday afternoon, Feb. 4, for Rowan’s biggest running event, the 41st Annual New Sarum Brewing Winter Flight races. New Sarum has been the title sponsor for five consecutive years, Catawba has hosted the event for 35 of the last 36 years. Rowan Helping Ministries provided 30 volunteers and will receive 100 percent of the proceeds.

A mostly sunny day with a high in the low 50s was just what the runners and walkers wanted for the three races, including the half-mile fun run on the Catawba track, the community health 5K and North Carolina State Championship 8K.

Chris Maxon of Thomasville chased the 8K course record from the opening horn blown by official starter, Dr. David Horton, himself a worldwide ultramarathon celebrity. Maxon was all alone at the front of the field for the entire race but missed the record set in 1988 by Hans Koehleman of the Netherlands by 22 seconds. Maxon, 24, was an All-American at Indiana Wesleyan and did some of his best racing at Ole Miss. He has a 28:55 10K so his chances were legitimate to chase the $750 bonus for the record attempt. Maxon’s finish time was 23 minutes and 57 seconds, a 4 minute and 29 second average per mile pace. He said, “I put a few seconds in the bank on mile one and then eased off slightly on mile two. Now that I have seen the course, I shouldn’t have eased off because the toughest part of the course was still ahead. I have a fire burning to come back and get that record next year.”

Second was Zack Krieger of Davidson in 27.19 followed in third place by Aidan Reyna of Thomasville in 28:16. Robert Miller of China Grove grabbed the over 40 years of age Master’s Championship also in 28:16. Craige Farmer of Salisbury took the top Grandmasters (50 and over) place in 29:16. Miller was the top Rowan County finisher. Pete Gibson of Murfeesboro broke his own 8K state record for ages 55-59 with a sizzling 30:53. Tops for the women was Gabriella Delay of Winston Salem in 29:57, followed by Elise Wrenholt of Davidson for second at 32:32, followed closely by Concord’s Gatsby Goode in third with a clocking of 32:41. Hope Julian was the first Rowan County finisher.

Complete results are at www.salisburyrowanrunners.org 5K winners were Mark Perez of Salisbury in 20:16 and Lucia Ellis of Mocksville in 21:39.

Drew Adams of Salisbury won the fun run in 3:08. Forty-nine sponsors supported the race, most notably New Sarum Brewing, Catawba College, the City of Salisbury, David Post, the Trophy House, Debbie Suggs Catering, Carolina Cremation, Taylor Clay Products and the Bogle Firm. The Salisbury Police Department, assisted by two cars each from Landis and Rockwell and one from Spencer kept both the simultaneous 8K and 5K racers safe. The Salisbury Fire Department was on the scene in case of a medical emergency.

Race proceeds will net Rowan Helping Ministries more than $13,000. The overall cooperation of many organizations, individuals and the city services mentioned make each Winter Flight so successful, this one likely the most successful ever when all is said and done. Executive Director Kyna Grubb and her staff will make good use of these funds.

Next up is the 11th Annual Will Run for Food 5K at the Centenary Methodist Church on Centenary Church Road. The Saturday, Feb. 24, race also benefits Rowan Helping Ministries and kicks off at 10 a.m. Runners and walkers will cruise a rural course around the church. Just past the finish line, church members will have a truckload of homemade cookies and brownies.

New this year on March 9 is the Wipe Out Colorectal Cancer 5K Run/Walk, hosted by Rowan Diagnostic Clinic. The race course will begin and end at Catawba College, with a block party finale including refreshments and awards back at Rowan Diagnostic.

Look for information on these races and more events at www.salisburyrowanrunners.org.

By David Freeze

Winter Flight weekend, it’s finally here! Sunday’s 41st Annual New Sarum Brewing Winter Flight 8K usually gathers a big crowd and among them are some special stories. We have a few developing as I write this on Wednesday night. Winter Flight in all those years has had some incredible stories, some big wins and more than a few disappointments.

Chris Maxon is from Thomasville, a former All-American runner at Indiana Wesleyan University and All-Region at the University of Mississippi. He has a 28 minute and 55 second 10K at Ole’ Miss and recent highlights as a 24-year-old at the Greensboro Half Marathon and the top American at the Virginia Ten Miler in Lynchburg. Chris will attempt to break the long-standing 8K course record set in 1988 by Olympian Hans Koeleman at 23:35.

Murfeesboro’s Pete Gibson, a former Winter Flight winner, has had a resurgence as a 67-year-old and will chase his own strong 8K state age group record of 31:06 set two years ago here.

Robert Miller, the current state 5K record holder in the 50-54 age group from China Grove, will try to add the 8K record at Winter Flight. His 5K record is 16:22, set at the 2023 Main Street Challenge.

The women’s side is wide open, adding intrigue to who might have the best day. Gatsby Goode, a current high school senior at Northwest Cabarrus, will be running her first 8K after a sizzling senior season in cross country. She’s currently uncommitted for her college choice. Runners and walkers from four states are already committed to the event which includes a half-mile fun run for any age on the Shuford Stadium track, a 5K walk/run for community health and the Road Runners Club of America North Carolina State Championship 8K. The overall male and female winners, masters (over 40 years of age), grandmasters (over 50) and senior grandmasters (60 and over) will receive special state championship awards. Additional 5-year age group awards will be given in the 5K and 8K and all finishers in the fun run will get medals.

But the biggest story of all is likely one that tells about what happens to Winter Flight proceeds. Every dollar of those proceeds goes to Rowan Helping Ministries. From July 2022 to June 2023, Rowan Helping Ministries served 67,082 meals in Jeannie’s Kitchen and distributed 998,377 pounds of food provided to 3,194 households through their three food pantries. A total of 36,447 bags of shelf-stable food items went to 1,067 students unsure of where their weekend meals would come from. RHM prevented homelessness for 944 households in crisis to prevent evictions and utility disconnects with over $528,000 in financial assistance vouchers. The shelter provided services for 727 men, women and children while 287 shelter guests successfully moved to permanent housing. Two hundred and twenty-four unsheltered guests received services such as showers, primary medical care and behavioral health services, and 147 attended group mental health sessions. Educational opportunities were provided to 413 guests with classes that taught valuable life skills such as resumé building, financial planning and stress reduction.

Rowan Helping Ministries Executive Director Kyna Grubb said, “We are honored to be the longstanding community partner that receives funds from Winter Flight. Proceeds from this historic run come just in time as families in our community need emergency assistance with their heating bills. Additionally, Winter Flight builds awareness of the services we offer and increases our reach to people in need. We are grateful for our partnership with Salisbury Rowan Runners and for all the ways they support Rowan Helping Ministries.”

So, what can you do to help? Come to the races, there is something for everyone of any ability. Registration continues at runsignup.com by searching Winter Flight, and also from noon to 1:45 p.m. at Catawba’s Shuford Gym on Sunday, Feb. 4. You can donate at runsignup without running the race, just click on the donate button. Each race day participant gets one of the special Meredith Abramson designed commemorative hoodies. Forty-nine Salisbury and Rowan sponsors support the event.

My recent column about the demise of the popular Daily Mile program in Rowan Salisbury Elementary Schools drew some powerful comments. I have been assured that Novant Health, Healthy Rowan and Vulcan Materials, along with many parents and school staff, are ready to support the program. After meeting for five months, the new Rowan Salisbury School’s Wellness Committee has not addressed the issue. It seems the time has come. We’ll continue to follow the issue of who is killing the Daily Mile. Our kids need that 15-20 minutes of daily exercise. More information on Winter Flight and over upcoming events is available at www.salisburyrowanrunners.org

By David Freeze

Salisbury and Rowan runners have known about the Winter Flight races for a long time. Most races have a much shorter lifespan, simply because there are challenges to put just one event on. This race has a life of its own and to keep it going for 41 years through sickness, weather, course changes and more as it has evolved into one of the best races in the Southeast is quite special. This year, Feb. 4 is race day and momentum is building for the historic event. At present, we know that it is at least the fourth oldest race in the state but I am pretty sure it is the third oldest now after another dropped off. Definitely being the oldest 8K (4.97 miles) in N.C. status keeps bringing back some of the best competitors, a fun environment and some wonderful personal stories. Plus the 8K is also the state championship event at that distance.

Here are just a few highlights over the years. The first Winter Flight was held in 1981, then was not held in ’82 or ’83 and was reborn in 1984 as a combination of 5- and 10-mile races. These races originally started and finished at the mural in downtown. The race was moved to Catawba College in 1986, also the year that the venerable 8K distance was introduced. The 8K events were very popular then but have been replaced by the shorter 5Ks as the main race distance over the years since. The Winter Flight races were postponed by a measles epidemic in 1989, and heavy snow in 1996 and 2005. I remember SRR members having to call race registrants with a plan for the postponement and new race days due to the snow. In 2001, SRR went online with races and registrations. In 2002, the only course change since 1986 occurred due to new construction for Shuford Stadium at Catawba. The race was actually moved to Millbridge and the Sloan Park area due to COVID for only the 2021 version.

Course records remain with Olympians Hans Koeleman of the Netherlands with his sizzling 23 minutes and 34 seconds in 1988 and Joan Nesbitt of Chapel Hill in 1992 at 26.48. A Kenyan runner took the male record several years ago but was disqualified for illegal substance abuse in various races more than two years later, so it has reverted to Koeleman, a former Nike executive. Queens College cross country coach Luke Greer came within seconds of the record last year.

In 2003, the Salisbury Rowan Runners began making significant charitable contributions from the race. All proceeds from the 2024 event will again go to Rowan Helping Ministries. This year’s New Sarum Brewing Winter Flight event kicks off on Feb. 4 with a free half-mile fun run on the track and open to any age at 1:30 p.m. Wheelchairs hit the street at 1:58 p.m., followed by the 5K and featured 8K race that will start at 2 p.m.

Registration is available at www.runsignup.com and by printing the form at www.salisburyrowanrunners.org. Winter Flight offers tremendous opportunities for participation to runners and walkers of all abilities and age. The fun run is open to anyone, the 5K is a moderate distance open to anyone running or walking. The 8K is geared to those who can complete the course in 90 minutes. Special thanks to the city of Salisbury for services provided that allow us to have the race and to Catawba College for hosting it. Come join us for a big day! My granddaughter, both daughters and at least one ex-wife are all registered and ready to get their commemorative Winter Flight hoodie.

The Salisbury Rowan Runners annual meeting and pasta dinner is open to anyone on Saturday evening, Feb. 3 from 6-8 p.m. Club members and race sponsors are free, and others are $10. World class ultra-marathoner Dr. David Horton will speak at 6:30 p.m. Race registration, packet pickup and new memberships will be available also.

For more information go to www.salisburyrowanrunners.org or call 704-310-6741.

By David Freeze

The 41st Annual New Sarum Brewing Brewing Winter Flight event is not all about the races on Feb. 4. Saturday evening, Feb. 3, has plenty of fun too with the Salisbury Rowan Runners Annual Meeting and pasta dinner at the City Park Recreation Center on Lake Drive. There is a jam-packed list of activities that evening from 6-8 p.m. Late registration and packet pickup for Sunday’s races will be available.

The pre-race pasta meal starts the evening. Next up is this year’s keynote speaker, Dr. David Horton, from Lynchburg, Virginia. Horton spent many years as a world-class long-distance runner. As an ultra-marathoner, Horton raced most often at distances greater than marathon distance, 26.2 miles.

Horton will make his first visit to Salisbury for his keynote address on Saturday evening and as wheelchair, 5K and 8K race starter at Catawba College on Sunday afternoon. Horton knows quite a bit about starting races since he has been race director for more than 100 ultramarathons.

Horton also knows a lot about running races too. He has finished over 160 ultramarathons, winning 40 of them. He set the speed record on the Appalachian Trail in 1991, beating the previous record by nine days while averaging over 40 miles per day. His time over 2,190 miles while passing through 14 states was 52 days, 9 hours and 41 minutes. Another top effort was the super speed record on the Pacific Crest Trail in 1995 while averaging over 40 miles per day. In 1995, Horton finished the Race Across America with the third-fastest time ever. This accomplishment is detailed in the feature film “Extraordinary.” In 2000 at age 52, he finished the Barkley 100-mile marathon, becoming the first American to finish that event. One of six finishers ever. Horton said, “The Barkley is the hardest race in the world to finish.”

Horton added, “I started running to get in shape for basketball. Then after running a 3-mile cross country race in college intramurals, I realized I could run and had some talent for it, so I tried to develop my running more and more. I think my best accomplishment is the Appalachian Trail speed record.”

A professor of exercise science at Liberty University for 44 years, Horton first realized that he wanted to a be a math teacher while still a high school student. College helped convince him even more to be a teacher but after taking a physical education class, Horton went on to get his doctorate in physical education from the University of Arkansas.

The dinner is open to anyone interested in the race. Cost for the event is $10, while club members and sponsors are free. Those running on Sunday can stop by to register or pick up their packet including race bib, commemorative hoodie and goodie bag.

Registration continues at Goodman Gym on the Catawba College campus on Sunday beginning at noon. The half-mile fun run is free and open to any runner or walker of any age and begins at 1:30 p.m. on the Shuford Stadium track. Doctor Horton will send the wheelchair event off at 1:58 p.m., followed by the 8K/5K at 2 p.m.

Look for more information about Winter Flight at www.salisburyrowanrunners.org.

By David Freeze

I wrote a column in 2018 and several since about one of my favorite projects ever! Working with partners that included Healthy Rowan, Vulcan Materials, Novant Health, DL Bost Trucking and the United Way, 11 walking/running tracks had been installed at elementary schools in Rowan County and the Daily Mile was underway. During the next year, five more schools would have their tracks and their programs underway.

Healthy Rowan had initiated a program with complete support from Rowan/Salisbury Schools administration to get the kids and staff out of the classroom for 15-20 minutes of activity. The goal was to walk/run a mile a day on a measured track with huge benefits.

This paragraph reprinted from my column of Aug. 5, 2018, just ahead of the school year: Most of the pursuit of the Daily Mile happens outside on gravel walking/running tracks of distances from a tenth to a quarter of a mile. Teachers and administrators have scheduled 15 minutes to cover 5,280 feet. One of the first to get started was Landis Elementary Principal Brooke Zehmer. She said, “The Daily Mile is an important part of our day at Landis Elementary! It offers students and staff time to stretch, move and get energized for the rest of the day. Fresh air and sunshine do wonders for people’s activity levels, mood and ability to attend to tasks, and the Daily Mile is a simple but effective way to ensure our students and staff get the exercise needed for optimum health.”

I had plenty of chances to drive by Landis Elementary since 2018 and the new track was a source of constant activity, just as it should be. Here were just a few of the recognized benefits for the kids per Alyssa Smith Harris, then the Healthy Rowan executive director and now the Rowan County Public Health Director. According to the Robert Wood Johnson Foundation, pediatric obesity has been on the rise in children ages 2 to 18 in North Carolina since 2012. The 2018 North Carolina data shows 15 percent of 2- to 4-year-olds, 30.9 percent of 10- to 17-year-olds, and 16.4 percent of high school kids are obese. Not only that, N.C. ranks 16th for adult obesity, and 7th for obesity in teenagers.

Smith Harris said then, “It’s commonly known that obesity can contribute to Type 2 diabetes and cardiovascular disease in adults, but it has other implications for children. Not only do kids with obesity often experience bullying and lower self-esteem, but they also experience bone and joint development issues as well. We want to set our kids up to live the longest and healthiest lives possible. It’s unfortunate that the obesity epidemic has become “background noise” to so many because it seems like a daunting and overwhelming issue. One piece of the solution is simple – for all of us, not just kids, to become more active in our daily lives.”

Smith Harris added, “I am most excited about “The Daily Mile” because I feel it truly shows the mission of Healthy Rowan – to promote collaboration across agencies to improve health outcomes in Rowan County. The Daily Mile provides accountability that builds on long-standing partnerships from organizations that built the walking tracks for schools. It gives a sort of formalized encouragement for schools to utilize these spaces throughout the school day. I see the program as an excellent outlet for youth to engage in physical activity, but also an opportunity for students to spend time with their peers and teachers outside of an academic setting. One of the more exciting things we have heard about the program is the opportunity for kids to play with friends, to challenge themselves to run a little faster each day, and to have an outlet to get the “wiggles” out. My hope is that children learn that being physically active makes your body and mind feel good. And that they keep that with them throughout their lives.“ There is plenty of data that exercise improves self-esteem, lessens absenteeism and enhances alertness back in the classroom.

With the cooperation of all the above listed partners, we were able to build each of the walking/running tracks and maintain the gravel needs through 2022 when the program began to disappear. At last count, only about four elementary schools are continuing some version of the Daily Mile on a regular basis. No maintenance is being done on the tracks. There is no explanation for the decline. A new wellness committee has been formed to assess needs. I hope they figure out who allowed this valuable program to die, and get it reinstated without delay. There are no worthwhile excuses.

Just three weeks away is the 41st Annual New Sarum Brewing Winter Flight 8K, 5K and Fun Run. Look for it and other upcoming events at www.salisburyrowanrunners.org.

By David Freeze

Salisbury and Rowan’s signature running event is now less than a month away. The 41st Annual New Sarum Brewing Winter Flight 8K, 5K and Fun Run is set for Catawba College on Sunday afternoon, Feb. 4. Race time for the ½-mile fun run is 1:30 p.m. on the Shuford Stadium track. All fun runners are free, including adults, but only kids 12 and under are eligible for awards.

Then at 1:57 p.m., the wheelchair event, highlighted by Ainsley’s Angels, gets an early start on the field. The Angels are special-needs kids who can’t run but have strong adult legs to push them through the 8K or 5K course in uniquely designed wheelchairs.

At 2 p.m., the main event 8K and Health Run and Walk 5K both hit the road. The 8K is the oldest race of that distance in the state and the fourth oldest of any distance. The 8K is also the Road Runners Club of America N.C. State Championship. All runners in the 8K (4.97 miles) must complete the course within 90 minutes. The 5K (3.1 miles) is an event to encourage health awareness and is less competitive. Numbers in the 5K have been growing each year.

All participants in the 8K and 5K will get another Meredith Abramson-designed lightweight hoodie, plus extensive refreshments and a chance to earn more than 120 awards. Both the 8K and 5K start in front of Goodman Gym and finish on the track. All participants will be able to view themselves in a finish line video and race day photos. The races will be chip-timed.

All proceeds for the event will go to Rowan Helping Ministries, and they will provide about 25 volunteers. The Salisbury PD, Rowan County Sheriff’s Office and Salisbury Fire Department will all be on hand for traffic and safety issues.

The previous evening, on Feb. 3 at 6 p.m., the Salisbury Rowan Runners and Salisbury Parks and Recreation will host a pasta dinner at the City Park Recreation Center. Nationally known ultramarathoner Dr. David Horton from Lynchburg and Liberty University will highlight the evening as keynote speaker. Horton was the one-time record holder for racing the Appalachian Trail and has the third fastest time in the Race Across America. He is featured in the motion picture “Extraordinary.” Late registration, packet pickup and SRR awards for 2023 will both happen during the evening as well.

Last year during my annual physical, I found that my reason for sluggish running for several weeks was a low vitamin D level. It had been low the previous year too. After talking with my doctor, I did my research and found out that low D affects so many things, one of which is exercise performance. Fatigue and muscle weakness are two symptoms that can develop without supplemental vitamin D in the wintertime.

Often called the sunshine vitamin, vitamin D-deficient adults can use direct sun exposure to allow the body to make up the deficiency. However, in the shorter days of winter, adequate sun exposure is usually not possible. Estimates range from 35 percent to 50 percent of adults as being vitamin D deficient at this time of year, One source called the deficiency an epidemic. Milk and yogurt help, as do fatty fish, beef liver, mushrooms and egg yolks.

Thinking I should have learned this lesson last year, I was told by a soon-to-be registered nurse that iron binds vitamin D, and that the two should not be taken together. Research proved that fact. I had been taking a D3 1000 IU supplement daily at the same time with iron.

A new lesson learned; I quickly began to follow the doctor’s suggestion of 5,000 IUs daily for the time being. My exercise is already improving. If the winter blahs are an issue, check out your vitamin D level.

Registration for Winter Flight is open at runsignup.com. Look for more information on Winter Flight 2024 and other events at www.salisburyrowanrunners.org.