David Freeze

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.

By David Freeze

In August of 2022, I planned the Mississippi River final day’s ride from Baton Rouge, Louisiana, on to New Orleans. Without any real concerns, I had heard about a chance of showers in the afternoon with some heavy thunderstorms in the area. The ride was just over 80 miles and there were no real hills. I even expected to finish with some time to walk around the city.

I started early, as usual. The roads were often in poor repair and had lots of metal in the form of screws, nails, wire and lots of glass. All are big concerns to a cyclist. The rain came early in the afternoon with big winds and heavy downpours. Just afterwards, I had the first flat tire of the whole trip just over halfway to New Orleans. Then I had two more and all my tubes were used up. Darkness wasn’t far away. Very fortunate to have an option, I called David Bourg, a resident of nearby Paulina who I had just met when he stopped to help on the last tube replacement. David drove me into the city, a round trip of over 80 miles for him. All he wanted was for me to pay it forward! I did not complete what amounted to 36 miles on the bicycle along the river. I had a train to catch to Salisbury so finishing this had been on my mind for the better part of 15 months.

I envisioned 3-4 days to fix this. I included cycling north of Laplace to a Marathon convenience store, exactly where David picked me up after the final flat. Then most of another day to ride on into New Orleans to Jackson Square to complete the ride with several photos to prove it. And I wanted to visit David and Lynne Bourg, especially after their invitation to stay with them. David is an engineer for Valero’s refinery in Norco, very near to LaPlace.

My drive to LaPlace got off to a slow start on Friday, Oct. 20, due to wind, rain and hail in China Grove and interstate slowdowns due to several major wrecks in the area. I left just after 4 p.m. and only made 100 miles in the first three hours, but then the pace picked up. I slept a few hours in two different rest areas and arrived just past noon on Saturday after changing to the Central Time Zone. I quickly rode to the Marathon store, had the same grumpy cashier from a year ago, and returned to Laplace. Fourteen miles done and two photos taken!

With a room at the Days Inn, I ran in the dark on Sunday morning, then hopped on the bike during one of the heaviest fogs I have ever experienced. My red light was working, and I had plenty of shoulder to ride on. With not a real hill in sight, I rode south into the gradually lifting fog. Choices of riding on the levee into New Orleans to avoid the city, or not, were on my mind. I decided to take the city head-on.

Following my old friend, U.S. Highway 61, I went straight into the city where 61 is also called Tulane Avenue. I made a few turns to ride through the French Quarter. Jammed with people and too many cars, I tried to follow what was supposed to be a bike lane. Cars were just parked on top of it, and nobody seemed to follow traffic lights or signs prohibiting turns. Lots of people who appeared just a tad odd were on display.

I rode right up to extremely crowded Jackson Square, what I consider the center of town. The Mississippi is beautiful here, the steamboats are moored nearby with street performers and vendors everywhere. Horse drawn carriages and beignets are close also. I took an hour to watch the river with a few massive ships and plenty of smaller vessels going by. I saw two steamboats depart on their tours. Most remarkable was a military jet flyover to commemorate my ride completion!

The ride back over the same road was uneventful, except for the first time I saw all the massive refineries along the river without fog or darkness. One after another. They are even more spectacular when seen at night, with all the lights and a few fires burning from smokestacks.

I visited David and Lynne, had some wonderful ice cream and fought a few mosquitoes, before leaving at almost dark. We had recapped our meeting the year before and how much he helped me out of a tight spot. They hope to vacation in North Carolina.

My drive home was anything but uneventful, I suddenly lost power in my truck just north of Montgomery, Alabama. A part called a MAF sensor went bad and got me a wonderful AAA ride on Brian Martin’s rollback and excellent service at Son’s Ford in Auburn. Alabama. The part arrived the next day, and with Veronica in customer service’s help, I was on the road again by noon. I did get to run through Auburn University and saw the spectacular football stadium.

Friday night through Tuesday night, 1,551 driving miles, two time zones and 74 cycling miles all needed to complete the Mississippi River. I wouldn’t have missed a minute of it! Thanks for riding along, once again! I am already wondering what’s next.

By David Freeze

This weekend is the last one off for the next month. We’ve got races in a bunch of places, and one of them is an exciting new one. In what has evolved as the busiest time of the year, look for eight races in the next seven weeks. Here is more information on the first five.

Two great Halloween choices are first up. The St. Matthews 5K and Fun Run is the first race on Saturday morning, Oct. 28. The race is on a fast rural course that benefits church members who are battling serious illness.

The Rowan Rotary has the Spooky Sprint 5K and Fun Run at Catawba College on Sunday afternoon, Oct. 29. This race is known for its costume contests, including kids and adults, all for extra fun. The track finish concludes another fast course.

The new race for our area is the Donuts for Dollars 5K presented by GNC. This race benefits the Salisbury Police Foundation, providing for the needs of officers and staff that are not funded by the City of Salisbury. Packet pickup for the races, including a kid’s fun run, will be at the GNC store on Nov. 3. The race will use the Tinseltown parking lot and proceed out to Bendix Drive. It’s a two-loop course so spectators will get plenty of opportunities to see their runners.

The following week, on Nov. 11, has the Clean Water 5K and Fun Run at Grace Lutheran Church. The race supports the Lutheran Church’s global clean water ministry. The Clean Water 5K is the only local race with freshly made hush puppies at the end.

And finally, on the next day, Nov. 12, the Girls on the Run will have close to 1,000 runners participate in the GOTR Celebration 5K, commemorating the completion of the fall series of classes. Each graduate has a running buddy, and there is a competitive 5K for community runners. All this happens at Salisbury Community Park, starting at 2 p.m.

Ahead are Salisbury’s largest 5K, The Forum’s Butterball 5K on Thanksgiving morning. Then comes the Freeze Your Buns 5K on Dec. 2 in Spencer and Santa’s Run for Hunger 5K at Sloan Park on Dec. 9.

Over the last few weeks, several world records have been set in international marathon races. Part of the equation concerns me. Adidas has produced a shoe in competition with the Nike Alpha Fly, the carbon fiber shoes that are extremely expensive.

Ethiopia’s Tigist Assefa wore Adidas Adizero shoes to set a new women’s marathon world record in Berlin on Sept. 23, and they are on sale now. Adidas, Nike and other sports brands have been locked in a “supershoe” war for the last few years. These running shoes contain a thick, shock-absorbing foam and carbon fiber plate helping athletes run more efficiently using secret rocker technology.

At $500 a pair, the Adizero Adios Pro Evo 1 costs $225 more than Nike’s equivalent Alphafly 2, raising the question of how many amateur runners will pay the higher prices. The Adizero shoe is only good for one 26.2-mile race and only weighs 5 ounces. Assefa broke the women’s record by more than 2 minutes, an incredible drop in overall time. The shoe costs more than $19 per mile run.

At the men’s marathon international level, Kenya’s Kelvin Kiptum broke the men’s marathon world record in Chicago on Sunday Oct. 8, becoming the first person to record a time faster than 2:01:00, crossing the line in 2:00:35. The 23-year-old shaved 34 seconds off the previous world record, again using super shoes.

“But many argue that super shoes obviously significantly aid performance given the marked improvements in times in recent years,” said Runner’s World. And former Olympic runner Tim Hutchings said, “Record-setting is now a devalued currency because of the big differences made by shoe tech. The current trend is unsustainable and to me world records now are meaningless.” We’ll see where this debate goes, but the shoes will keep coming.

Look for all the upcoming races at www.salisburyrowanrunners.org.

By David Freeze

I started Wednesday morning, Sept. 27 in Manteo, another town that I had visited recently on a cycling tour of the Inner and Outer banks and my run across the state. Manteo has lots to see, but I was focused on the old town waterfront area.

The town is named for a Croatan Indian. Manteo traveled with the English to London in 1584 where he and another Indian, Wanchese, learned to become liaisons between the Roanoke Colony settlers and the Indians. Manteo was named the seat of government for Dare County in 1870 and was incorporated in 1899. By then it was a busy center for trade. The Dare County Courthouse was built in 1904.

Early morning was peaceful but with a strong wind blowing along the boardwalk around the Manteo Marina. Notable from the marina was the sight of the Elizabeth II, a replica wooden ship similar to those from the 16th century. I toured the ship previously and learned that it is used officially several times a year and has tours almost daily.

The Roanoke Marshes Lighthouse, replaced the original light in 1955. It has an automated light on a short tower and a screw pile design, meaning that the lighthouse is screwed into the ground of the bay. The earlier lighthouse began service in 1857.

The Manteo Weather Tower was also erected in 1904. Its signal flags and lights telling mariners and residents of wind shifts and approaching storms. The Manteo tower is one of five still in use and the only one with all of its signal lights still attached.

My next stop wasn’t an easy find. I asked Siri for directions to Currituck, and it didn’t work. The 50-plus mile ride north on N.C. 158 included a stop for the famous Duck Donuts. Best was blueberry with lemonade stripes. I eventually got directions from two county workers, and only one of them knew where I wanted to go and even he wasn’t sure. I found several very old buildings near the state ferry.

Established in 1668, Currituck was one of the original N.C. counties and one of five ports. Named for an Algonquin Indian term, “Land of the Wild Goose,” the area is full of waters, woods and marshes. The current Currituck County Courthouse was built in 1842 and remodeled in 1898. The jail is believed to have been constructed in 1820, but construction could have been as early as 1767, The courthouse and jail are two of the oldest county buildings in N.C.

Currituck has a rich Revolutionary War and Civil War history. The courthouse area was a recruiting center for the Confederate army but was later captured by Union troops. Many records were carried off by the Union troops, but some were returned in 1976. I found three very old houses, at least one of which was occupied, and a very old store no longer in use. All of this was next to or across from the courthouse, which is still very much in use.

A free state ferry between Currituck and Knott’s Island made for a nice round-trip on a chilly and windy day. Currituck, never incorporated, is the smallest town that I visited across the state, but still very interesting.

My final stop for the day was Elizabeth City, the Pasquotank County seat that I missed when visiting Camden. I drove right through it without realizing that I needed to stop. Elizabeth City was founded in 1794 and named for a tavern owner who donated most of the town’s land. I found it to be one of the most interesting cities in the state.

After the battle of Roanoke Island, Union forces controlled Elizabeth City for the remainder of the war. On the Pasquotank River, the city has one of the largest Coast Guard bases in the nation. World War II reinvigorated Elizabeth City’s industries, particularly in shipbuilding, textiles and aeronautics. Coast Guard Air Station Elizabeth City was established in 1940 and Navy Air Station Weeksville in 1941 to provide valuable surveillance by seaplane and dirigible of German U-boats operating in U.S. waters, Additionally from 1942 to 1944, the Elizabeth City Shipyard supported the war effort with much of its production, including 30 111-foot subchasers, four tugboats and six 104-foot quick supply boats.

Elizabeth City has one of the few remaining airship, or blimp, makers. It also has the Museum of the Albemarle, a huge building that is part of the N.C. Museum of History, depicting the second oldest Colonial inhabited area.

The Pasquotank County Courthouse was built in 1882, after Union forces burned the prior one. Records were hidden in a barn by local residents. Tired of violence and destruction, town residents petitioned both Union and Confederate generals to allow them to “secede from the secession.” The plan failed.

The Christ Church Episcopal, built in 1856, is still in use, its doors were open for prayer, and I took advantage of it. The nine-story Virginia Dare Hotel, for 40 years the center of local society, was built in 1927 and has transitioned to affordable senior housing.

The waterside parks and drawbridge were favorites, along with the significant historical district featuring many well-kept older homes.

With 99 county seats visited, I’ve had a wonderful journey touring them all on my feet. One remains, our own city of Salisbury. I will return soon with that visit and a recap of all we’ve done so far.

By David Freeze

I remember when I started running that a watch was the last thing I cared about. I just wanted to make the next block and was so happy to make the first mile. I measured that mile with a vehicle odometer, remembering how happy I was as the tenths ticked off while driving. The odometer was the best measure we had at the time, so we were happy with it.

Garmin introduced the first satellite watches for outdoor enthusiasts in the early 1990s. Runners, walkers and hikers were ecstatic to get their distance measured while doing the workout. Just the basics, including distance, pace and total time. Those are still the things that serious runners and walkers want to know, and they want the information to be accurate.

Fitbits and Apple watches entered the market, but I have never left Garmin, still rated as the industry standard for accuracy in distance, pace and total time. I kept some of the old watches, but never go back to them. However, maybe I do hold onto them too long before trying something new. I have had at least three models of the 310 XT, a Garmin watch capable of measuring heart rate and accurate cycling, outdoor swimming and running stats.

As I got older, the screen became harder to see on the watches, especially in the dark. The 310XT was a little bulky, but I could read the screen fine. About three months ago, the start/stop button started to have problems and the watch required constant checks to make sure it was running. Disappointed to find out that the 310XT was finally discontinued, I began the search for something new.

I tried a refurbished 910XT, a slightly newer version of the same 310XT. It came in damaged, but the screen and backlighting weren’t as good, so I quickly returned it. Having read about all I could online about the long list of Garmins and some of the ads about other watches that popped up, I just was not happy. I tried another one with big claims, but found I had to carry my iPhone to power it. That is not an option for me.

I decided to stop in at Backcountry and Beyond because I knew they had a display of Garmin watches and I wanted to see them and hold them. I needed to talk with someone who could help with the technical questions, and most importantly I needed to be able to read the distance, pace and total time without glasses while running in the dark.

I met Porter at Backcountry who is the store expert with good knowledge of the Garmins. He took the time to go through what the watches would do, and we checked to see which ones I could see, especially in the dark. Long story short, I got a Garmin 265 with a slightly larger screen and an option to make the distance, pace and total time fill the screen at the same time. Other advantages of constantly updating average pace and pulse rate make me push harder. A dim backlight immediately brightens when I raise my arm to look at the watch. Everything is personalized to me on the Garmin Connect app. Porter is still providing his help as needed while I work through that personalization.

A few things of note, I will never need a watch that allows me to receive and respond to text messages or phone calls on the run. Nor do I care about the ability to start my dryer from out on the road.

It was this kind of personal service that will make me return to stores like Backcountry and Beyond and Ralph Baker Shoes for my running and outdoor needs. Salisbury is fortunate to have these two businesses, both with old-fashioned customer service.

Other running related items at Backcountry and Beyond in addition to the Garmin watches are Honey Stinger energy chews, FITS socks, a MTN OPS hydration product, Cold Shower face and body wipes, Biolite headlamps and a line of trail shoes.

Our next race locally is the Dolphin Dash 5K and Fun Run at Sacred Heart on Oct. 14. Look for this and more at www.salisburyrowanrunners.org.

By David Freeze

With seven eastern counties and Rowan left, I have been anxious to get back at it. I planned one long trip to the Outer Banks to finish them. Four of the county seats had been on my run across the state. First up on Sept. 26 was Williamston, the first of the Inner Banks towns. Williamston is the county seat of Martin County. It was founded in 1779 as Williamston five years after it was recognized as Tar Landing in 1774. Williamston was named after William Williams, a local military hero. The Martin County Courthouse was built in 1885.

The town is on the Roanoke River which helped make the town a trade center. The railroad came to town and the town flourished with both river and rail traffic. The one-mile Skewarkee Trail connects downtown and a riverside boardwalk on the Roanoke River via a converted railroad bed. The paved trail is used by bicyclists, walkers, skaters and others.

Pitcher Gaylord Perry, a member of the Baseball Hall of Fame, and his brother Jim, also a professional baseball pitcher, were born here.

My second stop was Plymouth, one of my favorite towns and part of the Inner Banks while also on the Roanoke River. Plymouth is just eight feet above sea level. I actually visited Plymouth twice before. My Atlantic coast cycling journey went through Plymouth as did my run across N.C. I started with the downtown area which includes the 1918 Martin County Courthouse, last built in 1918 and still in use. Three previous courthouse buildings had been destroyed by fire, twice during the Civil War.

Established in 1787, the town is thought to be named Plymouth because ships from Plymouth, Massachusetts, often stopped at the town port.

Plymouth has the historical distinction of being the site of the second-largest Civil War battle in North Carolina and its last Confederate victory in 1864. The Confederate ironclad warship CSS Albemarle helped win the battle but then sank on Oct. 27, 1864, while moored at a dock in Plymouth. Throughout the old town are historical signs concerning movements of both sides during the 1864 battle.

Union forces captured the town in May 1862, and the Confederate forces won it back in December of the same year but withdrew shortly afterward. The Confederate forces took Plymouth back in April 1864 and the Union recaptured the town in October of that year. Only 11 buildings are still standing from the pre-Civil War period due to burning and heavy bombardment.

Another notable landmark is the Roanoke River Lighthouse which was erected by the U.S. Lighthouse Service in 1866. The Port of Plymouth Museum is said to be first class and a 3/8 scale model of the CSS Albemarle, the most successful ironclad in the war, floats behind it in the river. Maybe on my fourth visit to the town, I will tour the museum which is housed in an old train depot.

South of Plymouth was my next stop, Swan Quarter. I had never visited this area and was surprised at the huge amount of corn and soybeans being grown locally. Interesting were the continuous water drainage ditches beside the roads and plenty of water standing in the fields of crops ready for harvest.

Swan Quarter is the county seat of Hyde County. The 1855 courthouse and jail still stand, with the modern courthouse just behind it. In the 18th century, Samuel Swann settled along the Pamlico Sound near the head of Swan Bay. Swann’s Quarter was the first name given to this settlement. Eventually shortened to Swan Quarter, it became the county seat in 1836.

Fishing, oystering and crabbing are staples for the small town. Dozens of fishing boat carcasses line the marina. The first church built in the town broke loose from its foundation in a major storm and floated down Main Street before colliding with the general store and ended up on a lot that the townspeople originally wanted, but the owner wouldn’t sell. He did sell after seeing the likelihood of God’s hand in its movement. The historic Swan Quarter Baptist Church had its doors open to the public while I toured the town.

The last stop of the day was Columbia, another Inner Banks town. One of my most harrowing nights happened here on my run across the state. I had a group scheduled to meet me at Nag’s Head fishing pier later that day. Never having done more than 32 miles a day, I started at 4 a.m. in the total dark on an Easter Sunday. Two residents told me not to do that because, “This is black bear territory!” The total darkness worried me some wondering what was watching me until daylight came. I did complete 42 miles and finished the journey that day.

Originally called Elizabethtown, the town was established on the banks of the Scuppernong River in 1793 and became the Tyrrell County seat in 1799. The Indians called the area “the place of the sweet bay tree.” A waterfront boardwalk exists today.

The name of the town was changed to Columbia in 1801, to avoid confusion with another Elizabethtown in Bladen County. The courthouse was built in 1903 and is still in use. Locals have subsisted on mercantile trade, milling, and maritime occupations including boat building. The lumber and logging industry have also been important.

By David Freeze

I always love to see families come out to races. Usually those families include 2, 3 or 4 people. But more and more, one of those tall vans with lots of seats has been arriving at the races. And when they unload, it takes a while. On and on they come, all ready to race in some form.

With kids of all sizes in the group, I’ve watched how close they all are and how helpful to each other as they get ready to hit the starting line. Lisa Burleson, runner, mom and grandmom of the group, told me why each one runs or walks. One of their first big events was the Greenway 5K back in mid-July. They have since pumped up the attendance at other races including the Run for the Word 5K in Landis and the Race to the River 5K in Spencer, both in September.

Elizabeth, 14, said, “I wanted to be in the races because doing a 5K was on my bucket list. I wanted to walk a 5K with my Papaw and I got to do just that.” Earlier she was exclusively a walker, but is now mixing in some running.

Joanna, 2, about to turn 3 and a happy fun run participant, said, “I had to do it so I can get faster and faster. I love to run in my running shirt.” She practices often.

Gideon, 11 months, has been along for the ride, pushed by his dad, Sam.

Naomi, 11, said, “When I run, I get to spend special time with my mom. I enjoy being outside in different places. Someday, I want to ride a bike to the Outer Banks.” I can help her with that.

Sam, 38, said, “I like to run to clear my head. I want to better my time. Rather than listening to music, I use the time to reflect and think.” And Sam keeps the kids often while Lisa, Hannah and Naomi run or walk the country roads around their side by side homes. He often pushes a double stroller.

Hannah, 37, said, “I am regaining strength and endurance through running. I especially enjoy running with Naomi and mom. Sam helps with our children to provide time for me.”

Lisa, 64, said, “Exercise is a great way for our family to spend time together. After taking SRR’s running class, I want to continue to increase my endurance.” Hannah, Naomi and Sam all took the class.

Rick, 67, said, “My granddaughter asked me to walk with her this summer in a 5K. I was not sure I could do it. But I made it. I plan to begin a walking regimen. I am so blessed to be a stage 4 cancer survivor.”

Another son, 6-year-old Nathaniel, has run in four fun runs already this year. Nathaniel says he is getting stronger and faster and is proud of himself for running.

In retrospect, this Burleson and McDonald combined family inspires others. Imagine the work to get this whole crowd out of bed and fed in time to drive 20 minutes and still get everyone to an 8 a.m. race in plenty of time. It takes a cohesive unit to do this. Nothing is better than that, especially with running and walking a big part of the mix.

Already, October is just around the corner. Oct. 14 has the Sacred Heart Dolphin Dash 5K and Fun Run. Then it’s double Halloween fun at the St. Matthews 5K and Fun Run, on Oct. 28, followed by the long-running Spooky Sprint 5K and Fun Run at Catawba College on the next day, Oct. 29.

And finally, if you are new to running or racing, or are starting to consider it, you’ve got great weather to give it a try. Cooler weather makes exercise and outdoor activity more fun and a little bit easier. Check www.salisburyrowanrunners.org for more races and activities.

By David Freeze

Last Saturday, we had the Run for the Word 5K in Landis. The second annual event was a huge success and benefitted the high school and middle school Bible teachers in the South Rowan area.

Races are complex, with a long list of must-haves to make sure things go well. Nothing is more important than volunteers. In fact, when I talk to a prospective race director about his or her organization and the charity that they want to benefit, one of my first statements includes the need for quality volunteers.

To make this need for volunteering most significant, no races will happen without volunteers! It is astonishing to me that many runners or their families have never volunteered at a race. They just expect the event to happen regardless. It won’t. After almost 45 years of both racing and volunteering, I can make the statement that runners need to complete the loop by volunteering.

Here are some of the benefits you receive from volunteering:

Volunteering makes you social: One of the most notable advantages of volunteering is the effect you leave on the community as a whole. It permits you to form a strong bond with those around you. Remember that even small acts of kindness can make a real difference. Also, volunteering is as beneficial to you as it is to the community. Devoting your time as a volunteer assists you with making new companions, growing your organization, and lifting your social abilities. Volunteering boosts self-esteem: You are doing useful things for other people and the community, which gives a characteristic feeling of achievement. Your part as a volunteer can likewise give you a feeling of pride and purpose. Furthermore, the better you feel about yourself, the better perspective you have on your life and future objectives. Volunteering can give a feeling of direction. Whatever your age or life circumstance, volunteering can help you to take a break from your own concerns, keep you intellectually invigorated, and add more zeal to your life.

Volunteering helps you stay healthy: Volunteering can be significant for emotional well-being. It can help reduce anxiety, stress and depression. Surely, the social contact which is a part of helping other people can profoundly affect your general mental prosperity. Studies show that individuals who volunteer have a lower death rate than the individuals who do not. More seasoned volunteers are less inclined to foster stress and have better-thinking abilities. Volunteering can likewise diminish the side effects of chronic pain and lessen the risk of coronary illness. I have two examples of how these things work. Pam Roseman is a local doctor of physical therapy. Pam is also the race director of the Clean Water 5K set for Nov. 11 at Grace Lutheran Church. She is in Michigan this weekend doing a half-Ironman Triathlon. Charleen Allegrezza is a retired restaurant owner. Both were course monitors in important areas at the Run for the Word. Pam, who races often, loved doing the other side of the event and said, “It was such a joy to cheer the runners on the course. I really loved it while helping give me perspective for my own race next Sunday.” Charleen, a regular SRR volunteer when we serve lunches at Rowan Helping Ministries, jumped in when she saw runners starting to get off course at the turnaround and saved a bunch of headaches afterward. One recent race had some runners get off course due to a missing volunteer and sorting it out was not fun.

Of course, my purpose for this article is not just to address volunteering at races. Regardless of where you volunteer, the same benefits apply. In my own case, I love to volunteer because it takes me away from my own projects and concerns for the time being. I can just enjoy this new event and who I meet, while savoring the results.

Races have many jobs that volunteers can do. At Run for the Word, more than 30 course monitors worked the turns and corners while others announced times at mile markers. Still more helped with registration and refreshments.

The next race locally is Donuts for Dollars at GNC in Salisbury on Nov. 4. Look for this and more races and volunteering opportunities at www.salisburyrowanrunners.org.