David Freeze

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.

By David Freeze

As the resolutions begin, all of us have an opportunity to start anew with the New Year. I heard a popular female disc jockey say that the end of the year couldn’t get here quick enough for her and that all she wanted was a clean slate to make herself a better person when the new year begins.

We all have the same opportunity this coming week. But here is another way to look at bettering yourself. Think of a doable challenge, something measurable and achievable, that will benefit your overall and lasting health.

I am about to finish my own challenge for 2023, one that had been on my mind since 2018. My running career began in 1980. Since that time, I have totaled more than 2,000 miles each year with most ending over 2,500. Since my annual bike riding adventures began in 2013, I have only reached 2,000 miles once in 2018. With a shorter ride this year, I realized I had another chance to make 2,000 in 2023.

To make my own challenge happen, I began tracking my mileage with a vengeance in early November. I knew what I needed daily to make the goal happen and began methodically recording my progress in writing on a wall calendar. I am ahead for daily average goal distance as I write this column and fully expect to achieve the total distance by Sunday. It wasn’t easy, just as few goals worth achieving are. I expect to reach my lifelong running goal of 100,000 miles in late 2026.

It is my experience that we don’t do well by making statements like I plan to start dieting, lifting weights, running, stretching more, etc. without a clearly achievable number to shoot for. Keep it simple and write it all down and it becomes real.

Monday’s Bradshaw Rogers Financial Partners 5K is a great way to begin your self-challenge to better health. With a low entry of just $10, a safe and accurately measured course, runners and walkers of all abilities are invited to make their commitment to a healthy New Year in the 9 a.m. event at The Forum on Jan. 1. The city of Salisbury and Novant Health support the event with all proceeds going to Rowan Helping Ministries.

The Forum and Salisbury Rowan Runners host the event while Rayna Gardner is the race director. Donations of canned goods, used running shoes and money will be accepted for Rowan Helping Ministries. All participants get a new T-shirt recycled from a 2023 local road race. There will plenty of refreshments and the 10 top 10 male and females will receive a special finishers medal. The Resolution Run 5K will be the first of about 25 races during 2024 throughout Rowan County. A finish line video and photos will be available to view afterwards along with a complete listing of participant results. Race registration is online at Runsignup.com and also available Monday before the race.

To those who want to continue the process of committing to better health, the Salisbury Rowan Runners and the Salisbury Police Department will host the 2024 Spring Beginning Runners Class. First class is March 12 and continues an eight-week series through April 30, all on Tuesday evenings at 6 p.m. Participants will begin by running/walking a half mile and continues to a successful completion of a 5K (3.1 miles) on April 30. Cost for the class series is $65 and includes individual and group coaching, a training T-shirt, entry into one 5K race and membership in the Salisbury Rowan Runners for one year. Make plans now to join us for the next BRC series at the Salisbury Police Department. The classroom component will include stretching and strengthening, shoes and equipment, nutrition, injury prevention and safety. Registration is available at Runsignup.com.

For more information about the Resolution 5K and BRC, along with other upcoming events, check online at www.salisburyrowanrunners.org.

By David Freeze

Each year, I think about a few things we can do for others during this magical season and finally what we can do for the best of ourselves. To begin, if you aren’t already giving of your time to others, please consider doing it. Volunteerism in its purist form is on the decline, yet what better way to give of yourself? My favorite places to volunteer may not be yours so explore the opportunities. Many of us consider volunteering during the holiday season and how we can make a difference. You’re needed year-round.

Volunteering helps counteract the effects of stress, anger and anxiety. The social contact aspect of helping and working with others can have a profound effect on your overall psychological well-being. Nothing relieves stress better than a meaningful connection to another person.

Volunteering makes you happy. The more we give, the happier we are. Volunteering increases self-confidence. You are doing good for others and the community, which provides a natural sense of accomplishment. Your role as a volunteer can also give you a sense of pride and identity. It provides a sense of purpose too while taking your mind off your own worries, will keep you mentally stimulated, and add more zest to your life.

Volunteering helps you stay physically healthy. Studies have found that those who volunteer have a lower mortality rate than those who don’t. They tend to walk more, find it easier to cope with everyday tasks, are less likely to develop high blood pressure and have better thinking skills. Volunteering can also lessen symptoms of chronic pain and reduce the risk of heart disease.

Giving blood also ramps up this time of year, and it is always easy to do and very rewarding. The American Red Cross has made giving blood so easy especially by doing the Rapid Pass to answer specific questions ahead of time. I gave blood this past Monday and it took only 50 minutes of total time. A pint of blood is needed in America every three seconds and half of us will need blood during our lifetime. Do your part and you’ll get a mini-physical exam, a shirt and refreshments, and your own gift to yourself of accomplishment. Use redcrossblood.org

And finally, we are just ahead of New Year’s Resolutions, If you are asking what the best physical activity for you is, the answer is the one you will do regularly, several times a week. Do not feel as if you must join a gym and start powerlifting to get stronger or sign up for a marathon to accomplish more cardio. Many people love walking and running for their exercise while others enjoy lifting weights. Gyms can advance your workouts through group classes.

The key to physical, mental and emotional health is to do something daily, versus once a week. Even if it is a series of 10-minute walks during work or school breaks, you can accumulate significant stress-fighting capabilities if you can build up to 45-60 minutes a day, at least 3-5 times a week. Start by walking daily, even if only for 10 minutes. Mix several stretches and calisthenics (for example, sit down and stand up several times) to work your joints and muscles. Eventually, adding in regular resistance training (lifting and moving objects or yourself) for part of the day will continue to build a stronger, more durable body and mind.

With all these things said, a great opportunity to volunteer or commit to your new regular exercise for mental and emotional health is to join us for the Bradshaw Rogers Financial Resolution Run 5K at The Forum on Monday, Jan. 1. This run/walk event is open to everyone and walkers are especially encouraged. It’s low-key and cheap at only $10 that includes plenty of refreshments, an accurate finish result and a race shirt, this time left over from other higher priced races.

Look for more information about the Resolution 5K and other events ahead at www.salisburyrowanrunners.org.

By David Freeze

On Saturday, Dec. 9, five guests from Rowan Helping Ministries participated in their first ever 5K. The Santa Run at Sloan Park boasts a beautiful rural course that was hosted this year by the Country Life Museum. All proceeds, including donated canned goods and used running shoes, go to Rowan Helping Ministries.

The five guests are the graduates of an eight-week organized walking class, and none had ever completed the 3.1-mile distance before. Over the eight weeks, others came and went, but the graduates learned about the many benefits of walking and regular exercise, eating the right foods, stretching and what to expect on race day.

Ron Overton is a 61-year-old veteran of 23 years in the Air Force and a native of New Jersey. He has been at RHM for three months. He said, “I loved the whole experience, especially Bigfoot and even walking through the cow manure on the road as we passed the dairy farm.”

From northwest Pennsylvania, 75-year-old Cheryl Poli moved to this area in 2008. She’s been in Salisbury for five years and at RHM for seven months in hopes of getting back on her feet. She said, “I loved the country fresh air, the people and the camaraderie. I was sweating by the turnaround. The bagels and other snacks were wonderful as were Locke and West Rowan Fire Departments who kept us safe on the roads.”

The oldest of the group at 82 years, Mary Lucy Dowd said, “I always liked walking but had stopped for the last five years. I didn’t get tired, but I am glad to have finished because I didn’t want anyone to have to pick me up.”

Like the others, the class got 56-year-old Pam Bradshaw from Rowan County walking more. Pam said, “I liked seeing all my friends in the class. Good job on having us in the race, but next year I want to run/walk it. I missed Bigfoot, but I love all the photos from the event.”

Kelly Cooper is 54, originally from Charlotte, and has been at RHM since mid-June. She said, “I am so glad that the 5K proceeds come here because they are helping people like me. We all have our own individual circumstances. The scenery for the race was so beautiful, including just three houses and three hills. I was so grateful for being able to participate but was especially happy to see the finish line.”

Ron, Cheryl, Kelly, Pam and Miss Lucy are actively working with their case managers to find affordable income-based housing in our community.

Rowan Helping Ministries Executive Director Kyna Grubb said, “At Rowan Helping Ministries, we believe in fostering holistic well-being for our guests, and we recognize the profound connection between physical and mental health. Witnessing the transformative effects on our shelter guests as they took part in the Salisbury Rowan Runners walking class and 5K Santa Run inspires us to continue creating opportunities that not only address basic needs but also support the long-term physical and emotional well-being and resilience of those we serve.”

Cooper, Bradshaw, Poli and Dowd all earned age group awards. SRR members Matthew Weaver, Amanda Lewis, Connie Hoffner and Lynn Furr encouraged and walked with the RHM guests for training, and especially enjoyed their time talking while walking. Title sponsor for the event was Global Contact Services. Other major sponsors were Biscuitville, Shaver Wood Products, The Trophy House, Jeremy Carter Law, RLC Associates and Novant Health. The next eight-week session will begin the first week of February. Participants meet in the New Tomorrow’s training room and walking sessions are done on the area sidewalks.

Two recent running books worth considering as Christmas gifts for your runner family and friends are “The Longest Race” by Kara Goucher and Des Linden’s “Choosing to Run.”

Our next local race is the Bradshaw Rogers Financial Partners, Inc. 5K at The Forum on Jan. 1, 2024. It’s a great way to kick off your year.

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

By David Freeze

Have you ever realized that we are in a battle during the holiday season? A battle for our own best self! Most Americans gain 2.5-3.5 pounds annually between Thanksgiving and New Year’s Day. And nearly all of them don’t lose it, even with the later rush toward the gyms powered by resolutions. Ten years from now, that equates to an added 30 pounds.

Days are shorter and it is cold outside, making many of us reluctant to exercise outside or make a trip to the gym. It takes effort to exercise too, seemingly far less effort than it takes to sit down with a large meal or power our day with junk food. It’s my idea that we could stand the calories in moderation coupled with exercise though the period. I think the culprit is the junk food that gets eaten for various reasons in between the actual holiday meals.

I had yet another birthday this past week and one of my daughters brought me a wheelbarrow-sized tray of homemade brownies. I felt bad not eating just a few of them but having such a large batch made for a real dilemma. Thinking about all the extra food that seems to just materialize constantly during the holidays, what could I do? How can I keep my calories in check? I did a presentation just this past week to another group about the perils of junk food and much of it applies here.

Junk food includes soda, chips, candy, cookies, doughnuts, cake, pastries, some breakfast bars, liquid calories (sports drinks and specialty coffees) and more, things we grab quick. The combination of sugar and fats has been proven to be addictive. Junk food addiction is a thing, with its own withdrawal similar to drugs, caffeine, etc. Junk food addiction is considered an eating disorder, causing anxiety and depression.

Junk food is typically poor in nutrition and high in calories. It is full of high sugar, salt, saturated and trans-fat, as well as preservatives and processed ingredients. Body reactions include a spike in blood sugar, then a resulting crash (tiredness and hunger). High salt causes blood pressure issues. Junk food pushes body inflammation and decreased nutrient intake, and it also reduces a desire for whole, fresh foods. Junk food is also low in fiber which causes digestive conditions and even constipation. Other results are lower control of infection and a lower capacity for memory and learning. It raises bad cholesterol (LDL) and leads to obesity and allergies. Junk food makes up 30-35 percent of the average diet, but worse during the holiday season, traditional meals aside.

What to do? Don’t eliminate the occasional treat but pursue a flexible approach using 80-90 percent of whole or minimally processed foods. The remaining 10-20 percent can include ice cream, pie or a brownie or two. With this approach, we can enjoy the holidays or special occasions without obsessing over what we eat and potential weight gain. Grab a snack or meal filler of fresh fruit, nuts, low sugar yogurts and plenty of water.

Our heavy race schedule has slowed down after the Dec. 9 Global Contact Services Santa Run 5K at Sloan Park. There are no more races locally until the Bradshaw Rogers Financial Partners Resolution 5K on Jan. 1 at The Forum. Much different than the other races, this one is a low-key opportunity to make a commitment to oneself about a thoughtful, healthful and Happy New Year!

For a fee of just $10, participants get to run a safe course with individual timing, a left over, never been worn, race shirt from a 2023 event and plenty of refreshments. The top 10 males and females get a medal, and we’ll likely have some great door prizes.

Looking farther ahead, Salisbury’s well-known 41st New Sarum Brewing Winter Flight races will be held on Sunday, Feb. 4. More to come on all the big news surrounding this event! Find more on these and other events at salisburyrowanrunners.org.

By David Freeze

Coach Jason Bryan and both his men’s and women’s cross-country teams finished off another fine season last weekend on the Tom Rutledge Cross Country Course in Joplin, Missouri. Bryan, in his 10th year, continues to lead the effort as the teams reach higher in national prominence.

The women ran the 6K Championship race and finished 21st out of 34 teams. The final season ranking of No. 21 in D2 improved on the ranking of No. 23 going into the race. The previous best national ranking in program history was 28th, achieved last year.

Sophomore Madi Clay of Morganton again led the team with a solid 44th place finish, just four spots short of All-American designation. She ran 20 minutes, 48.3 seconds in a field of 260 finishers. Other finishers in order for Catawba were Mikayla Jones, Raina Andrews, Natalie Almond, Sydney Cockerham and Jenna Coleman.

The men ran the 10K (6.2 miles) Championship race and finished 22nd out of 34 teams. With that final ranking of No. 22 in D2, the team eclipsed the best prior finish in program history of 33rd in 2021. The men’s team was ranked No. 37 entering the race. Top finisher for Catawba was Oussama Ajala at 31:07.8. Others in order were Erick Ramirez, Tanner Smith, Anthony LeCorche, E.J. Threatt and Andrew Whitehead. There were also 260 finishers in this race.

After significantly improving on her finish from last year’s nationals, Clay said, “Mostly, I’m just extremely proud and impressed with how both the girls and boys team did this cross-country season. Everyone worked very hard and came together to achieve something never done before at Catawba. Personally, my race went fairly well at nationals. I was so close to getting the title of all-American so there is some regret in that I didn’t push just a little harder. But at the end of the day, the memories I made with my teammates were far more important than any race ever could be. Overall, nationals was an amazing experience and I can’t wait to go again next year.”

Bryan said, “We are so proud of this team and the history they made this season. We spoke at the beginning of the year about getting both teams to the NCAA meet and being able to reach that goal. Getting both teams in the top 25 in the country was really special.”

In 2014, Bryan’s first year, the men’s team was 10th of 11 in the SAC conference and the women were 11th of 11.

In other local happenings, the Runner Friendly Community signs at the major entrances to Salisbury will be updated early in 2024 as the previous designation ends in December of this year.

The Butterball 5K race on Thanksgiving morning at The Forum had entrants from New York, Georgia, South Carolina, Virginia, Alabama, Tennessee, California, Oklahoma, Ohio, Florida and Colorado, a total of 11 states represented as of press time. Turkey day races are all the rage across the country now, making Thanksgiving Day the most heavily participated racing day in the nation. Rayna Gardner and Matt Marsh at The Forum deserve lots of credit for presenting a first class and runner-friendly event locally.

Other races coming up soon include the Freeze Your Buns 5K and Fun Run on Dec. 2 in Spencer. As part of Winterfest, the afternoon 2 p.m. start offers a different option for runners who don’t prefer an early morning start and for those who will stay around to enjoy the festival and its skating rink.

The long-running Santa 5K, set for Dec. 9, moves across the road to Sloan Park and the Country Life Museum. A visit by Santa has again been arranged and weather permitting, he will drive a tractor to lead the race. The annual Bigfoot Reunion takes place the same weekend in the woods next to the 5K course. Occasional sightings have been rumored in the past, but no proof exists.

The Jan. 1 Resolution 5K is back at The Forum. Look for more information on these and other events at www.salisburyrowanrunners.org.

By David Freeze

What I’m thankful for:

Salisbury being designated a national Runner Friendly Community again. First awarded in 2018, Salisbury is one of only 45 cities in the nation to be recognized.

A new pair of running shoes and the excitement each new pair brings. From a guy who is also thankful to have worn out well over 250 pairs.

The opportunity to volunteer. For what volunteers put in, they get a lot more back. Thanks to Rowan Helping Ministries, the United Way, Salvation Army and so many more for providing these opportunities.

Children, God’s treasures and grandchildren, the most delightful and cherished gift ever.

Dolly Parton’s Imagination Library where Dolly sends each child a book a month and has for over 25 years. The most recent was “Ten Ways to Hear the Snow.” Not just good for kids.

David Whisenant and his years of reporting on local news, betting he will find other ways to make a difference in his retirement.

Newer Salisbury Post columnists like Ashley Miller, along with all the regulars. Mike London for keeping up with all the sports happenings, while mixing in plenty of local history along the way. And Andy Mooney for making the paper look good each day.

All 100 North Carolina county seats visited during 2023 for a better understanding of North Carolina. I still have a list of a dozen or so worth a second visit.

Our list of local races, all benefiting worthy charities. My thanks to all runners and walkers who have participated this year, especially those that got their Thanksgiving Day off to a great start at The Forum’s Butterball 5K with proceeds headed to Prevent Child Abuse Rowan.

The ability to see America by bicycle or on foot and the Post and Elizabeth Cook who decided back in 2013 these ventures were worthy of coverage. All the readers, especially those that thought enough of the adventure to chip in with information and to follow along. Plus all the new friends made along the way.

The South Rowan Y Service Club and their lifetime ice cream support on these cycling adventures.

Christmas parades, good for all ages. I try not to miss one locally and always get to see people I don’t see often enough.

Law enforcement and fire departments all around the surrounding area, and all other first responders, especially those working on Thanksgiving. Our military branches, always ready.

Few regrets! Visualize yourself looking back at the end of your life. What do you wish you would have done? Make plans to go do that! Don’t leave it to would’ve, could’ve and should’ve.

Those who can find focus not on what they have lost but what they still have. We all have loss, but we have no choice but to keep going. Like a bicycle, we have to keep moving to stay balanced.

The Hatman, Charles Sloop, and all the mystery about his hats hanging on the dairy farm fence. Where have the hats and the thoughtful spelled-out sayings gone?

Hebrews 13-3 and all those who love and encourage one another.

My daughters, their husbands, granddaughter, the large group of friends and family I have been blessed with. And most of all, the Lord Thy God who has provided so many other blessings that we all have received. Don’t forget to count and share them today!

By David Freeze

Out on the farm, we had three mornings with lows in the 20s this past week. I’m sure we will still get some more warm early mornings but it’s time to be prepared for running in the cold.

If you run early or late, there is plenty of darkness now. Regardless of the temperature, start off with reflective shirts, jackets and shoes. Always make sure to be seen, especially now with the increasing darkness.

Everybody is different, so some experimentation is in order. Most people worry about keeping their hands, feet and ears warm, and there are different thicknesses of gloves and toboggans. I prefer light gloves when in the 40s and then I shift to mittens in the 30s and below. In mittens, the fingers touching will keep us warmer than gloves with fingers insulated from each other. I use Hot Hands from the mid-20s on down. Twenty or below, I have been known to put a light sheen of Vaseline on my fingers for additional warmth.

Socks are the next big thing. On a cold morning or evening, I suggest wearing wool blend socks. I find the wool keeps my toes warm in 25 degrees or colder conditions, about as cold as we ever get here. Regular quality dri-fit socks work fine otherwise.

For above the waist, layers are the key. On coldest mornings, I go with two dri-fit layers topped with a slightly thicker dri-fit jacket. There is going to be some sweat no matter how cold unless the wind is stout in your face. Those two dri-fit layers will wick the sweat away from your skin as needed.

Although tempted on very cold mornings, I never wear long pants. I do have some wool underwear for under my shorts on those mornings, but legs for most people get warm quickly. They are after all working the hardest.

My headwear is a moderate thickness toboggan in just about any cold weather setting under 35 degrees. With a rain possibility, I put a dri-fit ballcap under the toboggan.

Stay away from pure cotton, otherwise your sweat will get trapped either against the skin or hanging wet in the first layer. All of the above works fine with a rain-repellant layer. And remember to dress for 20 degrees warmer than it is, because your body will warm up. It won’t take long to figure out what works for your comfort.

Upcoming races include the Butterball 5K on Thanksgiving morning. Remember to arrive early so you have plenty of time to check in at The Forum and get ready, including your bathroom stop. Arrive at least 45-60 minutes before the 8:30 start time. This race benefits Prevent Child Abuse Rowan.

December has two of my favorite races. The Freeze Your Buns 5K is set for 2 p.m. on Dec. 2 in Spencer as part of Winterfest. And Dec. 9 is the Santa Run, benefiting Rowan Helping Ministries. New this year is the location change to the Country Life Museum in Sloan Park. Highlights include breakfast biscuits and plenty of other morning food, possibly Bigfoot and certainly Santa. Since we’re in farming country, Santa has been offered a tractor to drive to lead the race, weather permitting.

Salisbury has again been awarded national recognition as a Runner Friendly Community. First awarded this recognition by the Road Runners Club of America, the initial application was submitted by Parks and Recreation and the Salisbury Rowan Runners five years ago. Steve Clark, VP of SRR and a recreation staff member for parks and rec, applied for the renewal. Signage has been in place at the major entrances to the city since 2018 and will be updated early in 2024. Salisbury was the first North Carolina city awarded this designation. Since then, Lumberton, Winston-Salem and Greensboro have also earned the honor. Only 45 towns or cities nationwide are currently recognized as Runner Friendly Communities.

For more about upcoming events and information about the Salisbury Rowan Runners, go to www.salisburyrowanrunners.org.

By David Freeze

Planning has been underway for Rowan’s biggest 5K race for months. Of course, as race day gets closer, the intensity ramps up. Same as it does with registration, final race preparation for runners and of course, Thanksgiving plans afterwards. Remember that organizers have been getting ready for likely much longer.

Turkey Day races have been gaining popularity for 25 years. This year, it will again be the biggest road race day our nation has seen. The Forum’s popular Butterball 5K happens to be Salisbury and Rowan’s race. All proceeds benefit Prevent Child Abuse Rowan.

A turkey day race is a chance to burn some calories, have some fun with other exercise enthusiasts, measure yourself against your peers and take home a classic commemorative shirt. But racing is a group event, and here are a few suggestions that we hope runners and walkers will consider. Why? When 300-plus runners gather quickly, along with another couple hundred spectators, processes matter. To make the race a better experience for the runners, the race volunteers and those spectators, please consider doing the following things-

Process your registration correctly. Whether you register online at runsignup.com or in person, make sure that all information is correct. Fill in all the blanks to speed the process. Name, age, gender, contact information, shirt size and waiver are all important.

The most important thing that you can do on race day is arrive early. Early means 45-60 minutes or more before the race. No other race in Rowan has ever had so many late arrivals. Last year, runners were still registering minutes after the race started. Know where you are going, and also know that there are multiple parking areas at The Forum or at adjacent businesses.

Pay attention to parking signs, cones and volunteers who are helping. Park properly, don’t arrive late and then jump and run with the vehicle blocking others. Again, parking is much easier when you arrive early. When picking up your race bib, make sure the race bib has the correct information on it. Again, name, age and gender are critical to the group listings. The race bib is your license to participate in the event. It cannot intentionally be exchanged with someone else, or you will be disqualified. Be courteous when waiting in the bathroom line. Make it a time for humorous conversation or getting mentally ready to race.

At the start line, know your place. Someone who runs a fast pace, 6-minute miles or better, should be on or near the front line. A 10-minute miler should not. Don’t impede other faster runners. No dogs allowed. Recent incidents with dogs in races, especially in a crowded field, negate this. If you brought your dog and want to run, find someone to keep it. Otherwise, you can’t run. Even if you start at the back.

On the course, numerous volunteers will be working hard to keep you safe. Listen to their directions and stay inside the cones, the only safe place to run on a four-lane highway. Be courteous to other runners and walkers.

When nearing the finish line, give it all you have. Run through the finish line and then slow down as you enter the finish chute. Stay in order of your finish. Don’t go back out and run through the finish again with someone else.

And finally, take your place card to the table and then go enjoy your postrace refreshments and conversation. The awards ceremony will begin within minutes of the last finisher completing the race.

Do all these things and everybody will have a good time at the Butterball! We hope to see you there!

Formerly a Salisbury resident, Anthony Pastore had an exceptional time of 2 hours, 51 minutes and 59 seconds at the New York City Marathon on Sunday. Anthony is a physical therapist and now lives in Charlotte.

For more information on The Forum’s Butterball 5K race on Thanksgiving morning, or any other upcoming races, check www.salisburyrowanrunners.org.

By David Freeze

I began this long journey in March, expecting to take a year to visit all 100 county seats within the next year. All along, I expected to finish in Salisbury. On Monday, I did. I treated the visit like all the others. I checked Wikipedia ahead for things I didn’t know and what to see. At some point, before or after, I checked the town websites and other sources for historical information. Here is a summary of my visit.

Rowan Court House, by permission of the Colonial Assembly, became Rowan County’s seat in 1753 when the county extended to the Mississippi River. Rowan was originally formed from Anson County and eventually spawned 26 other counties. The name Salisbury became official in 1755 and is the longest continuously populated colonial town in western North Carolina. The original purpose of the county seat was to provide the courthouse and a jail. On the earliest 40 acres granted for the purpose, public buildings were erected near the intersection of the Great Wagon Road, a trade road from Pennsylvania to Georgia, and the Trading Path from eastern Virginia. The first post office was created in 1792 and one has been in continuous service since. The town layout was based on the city of Philadelphia.

Cotton was the main commodity crop as entrepreneurs developed many textile mills in the area. Salisbury played parts in the American Revolution and the Civil War. Salisbury was twice occupied by British troops during the Revolutionary War. Civil War Salisbury was most notable for the housing of Union prisoners in an overcrowded former yarn mill and General George Stoneman’s raid which passed through Salisbury in April 1865. Stoneman destroyed warehouses that stored ammunition, clothing, food and more meant for the Confederate armies. He also wanted to free the prisoners, but they had already been transported to other towns.

The North Carolina Railroad came to town in 1855, and by 1900 train traffic was at an all-time high. Electric lights and telephones were common and street cars followed in 1906.

Numerous houses were built by wealthy planters and merchants in the 19th century, providing the beginning of 10 historic districts with approximately 1,200 recognized homes and other buildings today. I took the walking tour of Salisbury obtained at the Rowan County Visitor Center. My photos are included.

I started the big county seat challenge on March 7 with the closest towns. I wanted to develop a plan and keep the same format with each county seat. I did that all the way through, although some of the smaller towns had very little to see. Usually, I knew ahead a few basic things about the town. Siri almost always took me to the courthouse area, which was a wonderful starting point. I was mesmerized by most of the historic courthouses. Most of the time, the courthouse was in or near the center of the most interesting part of the town.

My Garmin running watch and my iPad, the same one that does photos for my bike trips, along with a pen, notepad and running shoes were the only requirements. Usually, I bought something special to eat in the town, and some of those places are quite memorable. The Strong Arm Bakery in Oxford was one of those, with my first ever whoopie pie. The Goody Shop Café in Albemarle, 104 years old, was another winner.

I ran or walked at least one and a half miles in each town while taking photos and making notes. Some towns were more runnable or walkable than others.

Visits to the big cities like Charlotte, Durham and Raleigh came on the weekends. First county seats were visited on day trips, but gradually two and three-night excursions became the norm. Gas prices locally are some of the highest on average in the state, so I took my available days and planned a round trip through more county seats. The best singular trip included most of the Inner and Outer banks. I received one parking ticket, in Fayetteville.

Certain themes were common. Stoneman’s Raid, Civil War history, the Daniel Boone Trail, the Tobacco Baseball League, murals. I found the visitor center if there was one. And if it was open. A well-stocked visitor center with enthusiastic workers was a real plus. The best were Morganton and Sanford. Historic homes and buildings that were uniformly labeled with construction date and name of original owner showed a coordinated effort to highlight the town’s history. Warrenton, Hertford, Edenton and Beaufort were the best at this. I asked in stores of all kinds and of people on the sidewalk about what to see. Bakeries surprisingly pointed me in the right direction.

I chose a top 10 of all county seats based on my own rating of history, presentation, walkability, friendliness, amenities, storefronts in use, kiosks and signs for directions. In no particular order, here they are.

• Sanford — activity everywhere as it pushes to be a destination point. Amazing visitor center.

• Warrenton — like stepping back to 1850. Ninety percent of the town on the historic register.

• Wilmington — the riverfront and plenty to see that would fill a weekend or more.

• Washington — loaded with history at every turn and a beautiful waterfront.

• Edenton — the most spectacular waterfront, and plenty of history.

• Murphy — the farthest western town that is small but very busy, including every Thursday festivals.

• Wilson — the Vollis Simpson Whirligig Park, the best attraction in N.C., and super friendly.

• Beaufort — a walk down any street is memorable. Best waterfront area homes.

• Oxford — a real effort to make visitors happy, like offering free bikes to ride around the town at the Strong Arm Bakery.

• Goldsboro — sidewalk and downtown streets redone to make the town more attractive. A massive effort to use all available storefronts.

Honorable mention — Newton, Bryson City, Hertford, Fayetteville, Shelby, Gastonia, Wilkesboro, Statesville, Salisbury, Gastonia, Bakersville.

With this challenge complete, I want to say that I became addicted to the fun of finding out more. As one reader said, “You have inspired us to take day trips!” Go see North Carolina and the county seats are a great place to start!

Thanks again for joining me.