Salisbury Rowan Runners, Salisbury, NC (2026)

06/04/2026

If you are looking for your next race on Saturday June 13th look no further than the next one up for SRR. Check out all the details below!!

Absolutely worth the read and more importantly worth the run/walk for the cause! See you on the 13th!!

Myles for a Mission 5K/Fun Honors Memory of Young Drowning Victim
Myles Pope lost his life by drowning in a nearby creek. He was only a few weeks short of 2 years old at the time. On Saturday, June 13th his family and church will honor Myles’ memory with a 5K and Fun Run at Grace Lutheran Church. 5K start time is 8am with the fun run following at 8:45am/
Organizers list the purpose of the Myles for a Mission 5K as to raise awareness for childhood drowning prevention. Drowning is the leading cause of death for children ages 1–4 and the second leading cause of unintentional death for children ages 5–14. Children, five years old and younger, are especially vulnerable, accounting for 75% of child drowning deaths. Boys are also more than twice as likely to drown as girls. All proceeds from the race will be donated to the Myles Davis Pope Memorial Fund. Our mission is to provide funding for swim instruction for children, offer CPR, First Aid, and AED certification for individuals, and deliver lifesaving water safety education to families. Together, we can help prevent childhood drowning. Please support the 5K and fun run to help us spread awareness and save lives.
Myles’ parents, Sonny and Morgan Pope said, “We would like to extend our heartfelt thanks to our incredible sponsors, including UFP Packing and UFP Foundation, our loving friends and family, and the many local businesses in our community whose support has made this event possible.”
In addition to the 5K, the event includes a Half Myler fun run for the kids featuring exciting obstacles and activities. There will be sprinklers, bubbles and other kids’ games. Sonny Pope said, “Every child who participates will receive a participation medal, and the top three male and female finishers will be awarded Amazon gift cards. I want us to have a huge fun run with as many kids as possible!”
The overall winners of the 5K will receive custom running socks along with an Amazon gift card. Monetary awards for top finishers include $100 for overall male and female winners, $50 for second place male and female and $25 for third place male and female. Overall male and female masters (over age 40) get $25 as do the top fun run male and female. 5K participants receive a high-tech race shirt! Timing and results will be provided by the Salisbury Rowan Runners. Locke Fire Department will provide course safety.
After the races, participants and spectators can enjoy a variety of homemade desserts and other delicious snacks. Race organizers are also excited to welcome the Kona Ice Truck, which will be on-site serving its popular shaved ice treats.
The J. Fred Corriher YMCA staff will be on hand to offer more information about swim class availability for kids. Executive Director Aaron Crowe said, “We know the stats about childhood drowning, and the Myles Pope Scholarship Fund will provide an opportunity for lesser privileged kids who often are not able to get needed swim lessons at an early age. Our staff is excited to provide them.” Donations to the scholarship fund will be gratefully accepted.
The Pope’s, who have a daughter, Hallie, added, “We would also like to sincerely thank each and every person who has helped make this event a reality and all who will participate. Come run, walk or anything in between, just join us! Your generosity, support, and willingness to come together in honor of our son means more to us than words can express.”
Our next race, on June 26th, is the Shiloh Run for Missions 5K and Fun Run at Shiloh First Reformed Church in Faith. All proceeds go to fun multiple mission trips. Race director Luann Fesperman said, “Come run the hill, then loop around and do it again!”
July has the Run for the Greenway 5K on July 18 at Overton Elementary School. Look for more information on these and other events at www.salisburyrowanrunners.org

https://runsignup.com/Race/NC/Salisbury/MylesForAMissionK

The Myles for a Mission 5K is on Saturday June 13, 2026. It includes the following events: 5K Run/Walk and 1/2 Myler Fun Run (Ages 8 & Under).

05/24/2026

Check out Club President David Freeze latest article about Running and Nutrition

Quick Primer on Nutrition and Upcoming Races
I have been teaching group classes for runners for over 20 years, and have been coaching, helping and encouraging individuals on their own journey for more than twice that. When I first thought of running, the actual day itself was after a double thumping, two lost games and a fast exit from a fall softball tournament. I was the only one home that Saturday afternoon and had plenty of time to assess what would make things better. I looked at some extra pounds and decided to get busy exercising, hoping to get in better shape. I tried some things, a stationary bike and some weightlifting, and decided to take hold of my diet. With only minimal success after a month or so, I did see the New York City Marathon on TV and motivated myself to get out the door for the very first mile run, the first of over 102,000.
I knew little about the basics of running nutrition. You’re putting in the miles, showing up consistently, doing the hard work. But something feels off: Low energy, legs feel flat, recovery takes forever, and your long runs feel harder than they should.
So, we start asking a few questions, and it often comes back to one simple thing. You’re not fueling enough! As a runner training for longer distances, you’ve got two jobs when it comes to nutrition. You need to fuel your life, your basic metabolic rate and the calories your body needs just to exist.
Then you have to fuel your training, everything you’re doing on top of that basic rate including easy runs, workouts, long runs, strength work, and generally a more active lifestyle. Your body might need 1,800–2,400 calories/day just to function. Add a long run and then that’s another 800–1,500+ calories. Now you’re easily in the 3,000+ calorie range, and shockingly, most runners are not aware of that!
When your nutrition doesn’t match your training, it shows up fast:
• Long runs feel harder than they should
• You’re dragging through workouts
• Recovery is slow
• You’re constantly sore or tired
This isn’t a toughness issue, it’s a fueling issue. Your #1 goal is now suddenly fueling performance. You don’t need to be perfect, but you do need to fuel intentionally. On easy days, don’t stress too much, just eat normally and stay hydrated.
On workout or long run days, you have to get it right. Three hours before the run, eat easy to digest carbs. Keep the protein light, at less than 15% of your normal daily amount, and always pre-run fat intake should be low. Good examples include a bagel with peanut butter, banana and honey, and then maybe add oatmeal. Always eat what your body knows how to use. Carbs are the engine your body runs on, especially for longer runs. Better choices are rice, potatoes, oats, bread (sourdough and whole wheat) and as always, plenty of fruit. Skip the highly processed cereals and sugar foods.
Then most runners don’t get enough protein, but it should all be post-run. Contrary to some fads, protein isn’t about fueling your run, it’s about recovering from it. Your goal is about 0.8-1.0 gram per body weight per day, so if you are 160 pounds, you are aiming for 130-160 grams per day. Protein improves muscle repair, aids quick recovery and increases your ability to increase your training volume. Best sources are chicken, fish, lean beef, eggs, dairy, beans and legumes. Most of the time on food choices, simpler is better. A potato or banana beats a packaged snack.
We only have two races locally for June. The first is the Myles for a Mission 5K and Fun Run, again to be held at Grace Lutheran Church at 8am on June 13th. Myles drowned in a tragic local accident and all proceeds pay for youth survival swimming lessons.
Then on June 27th, at Shiloh Reformed Church in Faith, is the Run for Missions 5K and Fun Run. Start time is also 8am and all proceeds benefit the church’s mission trips.
Look for these and other upcoming events at

Salisbury Rowan Runners We’re more than just a group of exercise enthusiasts and race organizers – we’re community supporters! With your participation in SRR races and in conjunction with the support of our sponsors and volunteers, we were able to contribute $35,200 to our community in 2025! H...

05/17/2026

Check out Club President David Freeze latest article!

Do You Love Life? And Our Ice Cream 5K is Just Ahead!
A neighbor and good friend passed away a couple of weeks ago, and the pastor doing the graveside service said, “One thing about Gene, he loved life!” The pastor went on to say why, much about being inquisitive, involved, loving and smart.
I have been walking mostly for the last two weeks after somehow acquiring inflammation and infection in both lungs. Tired legs and shortness of breath alerted me to the issue, then a lung CT confirmed it. Ten days of meds are hopefully the solution.
But along the way, I missed running with the graduates of our latest beginning runners class. I missed running the Special Olympics Torch Run for the first time in many years. And the daily walks have adjusted my fitness goals for a while. But I do love walking, because the thinking is easier and less jumbled as it is on the run.
Last week, I had a very busy week and a few deadlines. And one of my favorite races, the Main Street Challenge 5K in China Grove, was just ahead on Friday evening. The weather was great all week, I had time to work on some delayed projects and more energy helped by Prednisone. I had one of those days when projects kept coming and I kept knocking them out. One of the biggest was to slightly change the newest version of the Main Street Challenge course, which meant an extra four miles of walking behind a wheel counter. At that point, a friend said, “You love all this, don’t you?” He was right, I do love all these things. And I love life too, even including most of the hard things.
As we grow older, our perspective on so many things will likely change. What is important to us might change too, but all of it has to do with our makeup. Keep a positive outlook. Feeling a sense of gratitude and appreciation for everyday experiences is a strong sign. This includes enjoying simple pleasures and finding joy in routine activities.
We all should have our passions and pursue them. Engaging in activities that excite and inspire us indicate a love for life. These could be hobbies, work, or relationships that bring fulfillment and happiness. Never underestimate the joy of volunteerism.
Setbacks will come for sure, but we have to be resilient. Being able to cope with challenges and setbacks while maintaining a hopeful perspective shows a deep connection to life. This resilience often stems from a love for the journey itself. My own journey comes with a perpetual “I think I can” attitude, which sounds easier than it is.
I think strong connections to others are key. Building and maintaining meaningful relationships with others enhances a love for life. Feeling supported and connected to friends and family contributes significantly to overall happiness. Grandchildren help!
Our Chillin’ to the Bare Bones 5K is just ahead, at 8:30am on Saturday, May 23rd at Overton Elementary School. We will use the greenway there and portions of the Eagle Heights neighborhood. All participants, runners and walkers, get their choice of a bunch of ice cream options including popsicles, Nutty Buddies, ice cream sandwiches and much more, all provided by Novant Health. Run the race and then grab your ice cream. We will have the usual refreshment options as well. Elite race directors Wayne Crowder and Lynn Furr will manage the event. Crowder was once rated as one of the best runners in the southeast and Furr is his protégé.
As usual, the 25th Annual Cathy Griffin Century 21 Town and Country Realty Bare Bones 5K is low-key and open to anyone. The fun run, a half-mile, is flat and very fast and also is open to anyone, but kids 12 and under get the awards. All 5K participants get a very unique commemorative shirt. Dick’s Sporting Goods is a primary sponsor and will have plenty of gift certificate giveaways throughout the morning. Other sponsors include the Carter Law Group and the City of Salisbury.
At this race as well, runners and walkers are invited to bring their used running shoes and donate them to Rowan Helping Ministries. The Salisbury Rowan Runners have collected shoes for this purpose for more than 25 years. Other gently worn shoes are acceptable as well. All race proceeds go to Relay for Life.
Look for Bare Bones and other upcoming events at

Salisbury Rowan Runners We’re more than just a group of exercise enthusiasts and race organizers – we’re community supporters! With your participation in SRR races and in conjunction with the support of our sponsors and volunteers, we were able to contribute $35,200 to our community in 2025! H...

05/11/2026

Check out David Freeze Club President latest "Bucket List" column

My Bucket List Done and Undone!
Things have been very busy in the running world lately, and internationally and back here in Rowan County. It seems every week that a new marathon record gets set and now that we are officially under two hours for 26.2 miles, how low can it go? American women did extremely well in the Boston Marathon, something they almost never do, this year taking four of the top 10 places. I am excited about all things running, just as I usually am. I decided to order a book offered on Amazon called The Runner Bucket List by Jeff Horowitz.
Bucket list items are special to me! In my mid-50s, I started making my own list and attacking it. Many of you remember my cross-country and regional bike rides, every one of them on my bucket list. Two were the best, Astoria, Oregon to Myrtle Beach over 54 days, and also first on my bucket list. The second was the bike ride from Carson City, Nevada to Anchorage, Alaska because it took me so deep into the unknown. My run across North Carolina in the winter was high on the list but only after good friend Ed Dupree asked me to do it.
Others that developed were biking in all 50 states, visiting all the 100 county seats in North Carolina and marathons in New York City, Montreal, London, Boston and plenty more. All of these are complete, with great memories and not a shred of regret.
On the list right now are at least a few of those super long Amtrak trips across the US, highlighted by many areas that can only best be seen by train. Another is visiting all the NC State Historic Sites. I’m getting that urge.
When Amazon sent me the offer on the Runner Bucket List, I ordered it, just to see what I have already done, and maybe a few ideas of runs that I can still do.
So here goes. This is a great little hardback book, and it’s very reasonably priced. I am now devouring it! Some of it is about bucket list items that superhuman athletes do, but most could be done by anyone. For the rest of this column, I am going to touch on a few things covered in the book that I have already done, just regular things that made the list. Some are big ticket items, and a few are available just about any day at little cost.
Take a coaching class, I did this through Road Runners Club of America and loved it. Then I did a level 2 class, another big win. Next, I read about running in bad weather, one of my favorite things. After getting caught in horrendous, lightning and wind filled thunderstorms many times on the bike when I was totally alone, little around here seems daunting. I will say it till the day I die; nothing beats running in snow during light wind, another item that made the list. Running in falling snow early in the storm is of course the best, while the footing is still good. Also on the list, join a running club, which I am sure was a great move that paid off almost 40 years ago.
Gear choices mentioned that I did right include various running logs and always having a good watch to measure distance, pace, time and now heart rate. I don’t care about much of that other stuff the $1,000 watches do.
In Chapter 10, under ways to give back, sits a segment called simply “Be a race volunteer” I know people who have run hundreds of races but have never once been a volunteer. There are always plenty of jobs to do, and most are easy. And not a single race will happen without volunteers. Certain runners seem unaware of volunteers, just focused on their own struggle or goals. Be a volunteer!
And finally, run at least one of the world’s major marathons. These are the big ones, London which topped out about 60,000 runners last week, Boston and New York are the ones I have done. Berlin, Tokyo and Chicago are the ones I haven’t done. I do have a Chicago half marathon along Lake Michigan, one of my all-time favorites races, but even more spectacular in the dark.
With that, I will save the items still on my bucket list and undone for an upcoming column.
An omission from last week’s column was Adalie Harrison’s finishing time for her Nashville Marathon time. Her time was 3 hours, 35 minutes and 35 seconds.
Our next race is the Ed Dupree 5K on May 16th at East Rowan High School. Proceeds go to the Ed Dupree Scholarship and Hospice. Look for this and other upcoming events at

Salisbury Rowan Runners We’re more than just a group of exercise enthusiasts and race organizers – we’re community supporters! With your participation in SRR races and in conjunction with the support of our sponsors and volunteers, we were able to contribute $35,200 to our community in 2025! H...

Address

Salisbury, NC
28144

Website

http://www.salisburyrowanrunners.org/

Alerts

Be the first to know and let us send you an email when Salisbury Rowan Runners posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Organization

Send a message to Salisbury Rowan Runners:

Salisbury Rowan Runners

06/04/2026

05/24/2026

05/17/2026

05/11/2026

Address

Website

Alerts

Contact The Organization

Shortcuts

Share

Category