2019-07-10 - Peace, love, music & running

Not exactly the normal motivational get your butt out the door midweek but putting a long trail run on your fall calendar may just get you into the woods NOW! Run Woodstock is an event we all need, a weekend escape from normality. As Run Woodstock continues to rise above the astral plane, space becomes limited. Don't miss your chance to camp out on the land and set your soul free, less than 100 walk in campsites left. Enter an event and grab up a site today, your body and mind will thank you, dig?

Yes, Run Woodstock is trail running, walking, camping and yoga nirvana but it's also a weekend of great live music! We have a couple exciting new bands in the lineup this year, The Honkey Tonk Club of Detroit, fronted by the soulful pipes of Liz from the Brunswick Brawlers, also, Mile High, a fresh new group ready to hit it big. Lemon James will be back like the ghost of Hendrix, along with the boys from across the pond, The UK Mods. Taste will be back to rock the last loud set on Saturday and the night will finish around the main campfire with an acoustic throwback by Double Take.

Come run and lose the fog,

peace out,

Randy Step, an admitted obsessed runner who has drank the Cool-Aid and want you to join me, dig?

2019-06-26 - Run Healthy

As runners, we drink a lot more fluid and consume more calories than those who are sedentary. That said, our risk of health problems due to taking in chemicals, pharmaceuticals and whatever other impurities there are in our food and water may also be greater. In addition, we suck in a lot more air that is filtered by our lungs than the average couch potato. I believe we need to keep this in mind, and look to run in spaces away from busy roadways and dirty air, and look for sources of healthy food and pure water. We need to be aware.

Run smart, starting today,

Randy Step, an admitted obsessed runner who just hates the idea that all this running does not make us bulletproof, but we can drink and eat our way into a kind of Kevlar vest!

P.S.: Trail running is tough... but rewarding! Earn bragging rights and bluff top views (including 'the most dramatic aid station location in the world' at DANCES WITH DIRT DEVIL'S LAKE. Choose 10K, Half Marathon, Full Marathon, 50K, or 50 Miles to take in the incredible Ice Age Trail sights, sounds and fresh air! July 13 in Baraboo, WI. Register for your next adventure (or sign up to volunteer!) HERE.

2019-06-12 - Race or Race Again

You will always remember your first long race or triathlon, but if it was awhile ago, just how much? Yes, it may have been life-changing and left you with skills you use daily, like long-term goal planning, an understanding of delayed gratification, excellent time management and perhaps healthy changes in your diet. Crossing the finish line might still be a vivid memory, but how about the feeling you got when you signed up and committed? Or the way the upcoming event was constantly on your mind and, in many ways, defining who you were?
This is a reminder, a reality check, YOU CAN have that living-life-in-full-color feeling again! You can blow away the cobwebs from the often mind-numbing day to day lives we fall into. You can commit again and shake up your world! Perhaps an ultramarathon or trail marathon to light your fire?

Kaboom!

Randy Step, an admitted obsessed runner who gives you permission to dare to be great! If you have not raced long, I hope I have given you the ammo to get you to fire the starting gun! This is the time! Here are the races! http://rfevents.com/event-calendar

P.S.: OBERUN 5K IS OVER 90% FULL! Don't miss the hottest Summer Solstice party of 2019! We can't think of a better way to celebrate summer than a 5K dash to a beer garden serving up cold Bell's Oberon! Pair this summer favorite with a bottle opener finisher's medal, a finisher's pint glass, a sweet shirt, food trucks, board games and live music! Join us in Ypsilanti, MI on June 21, 2019 in Ypsilanti, MI.

2019-06-06 - Listen to your body

Baby Goat here!

If you've followed along with me at all... You know I was STRUGGLING to get my butt out the door after our never ending winter. So now I've got good news, and I've got realistic news. The good news is... the better weather and longer days really did put a SPRING in my step. I've been getting in my miles, getting the ol' tush out the door, and the running fire is re-lit! The realistic news? When things are going good its easy to go overboard! I put in a hard effort long run on Sunday, and followed it up with two more hard efforts. Do you know where this story is headed? Me too. Yesterday I woke up (on Global Running day no less!) and my body wasn't just telling me I needed the day off, it was screaming. Instead of pushing through it and getting out there so I didn't ruin my streak, I took the much needed day off. Listen to your body, it knows you best! The rest and recovery days are just as important as the hard efforts!

Baby Goat, an admittedly (not quite as) obsessed runner happy I took the break so I can get back out there today.

P.S.: OBERUN 5K IS OVER 80% FULL! Don't miss the hottest Summer Solstice party of 2019! We can't think of a better way to celebrate summer than a 5K dash to a beer garden serving up cold Bell's Oberon! Pair this summer favorite with a bottle opener finisher's medal, a finisher's pint glass, a sweet shirt, food trucks, board games and live music! Join us in Ypsilanti, MI on June 21, 2019 in Ypsilanti, MI.

2019-05-29 - Today's run may be it!

It's amazing how different we can feel both physically and mentally at different times during the same run. We live for the magic runs that are effortless from the first step to the last, leaving us fired up for the next time out. That said, more often we start out dragging, breathing hard, feeling heavy and tired. Usually it takes a couple miles for the body to groove in so no matter how bad it starts we can be patient...Miserable, but patient. We are rewarded as our heart rate drops and our steps become light ... But not always. We may head out rested and ready to get in a good solid effort, and for no reason our bodies head south. We may battle the demons for a while only to end up in a walk. We may try and the body will have none of it. We struggle home, hoping for a change in biorhythms or whatever, they may not come. Tomorrow will rock.

So much for motivation, eh?

Randy Step, an admitted obsessed runner who is here to remind you to get out the door, this may be your day, don't miss it!

P.S.: June is just around the corner and you have so many opportunities to hang with the RF gang!

June 8, 2019
Northville, MI
Flirt With Dirt 5K & 10K
You'll love this low key dirt run!

June 15, 2019
Canton, MI
Canton Liberty Run 5K, 10K & 1 Mile
Stars... Stripes... and SUPERHEROES

June 21, 2019
Ypsilanti, MI
Oberun 5K
Celebrate summer with friends, fun and OBERON!
The Oberun 5K is over 75% sold out, register now!

2019-05-22 - Get out your toys!

Baby Goat here, stopping by to talk TOYS! Running is a sport that doesn't require all the bells and whistles... but I'd be lying if they didn't bring a little fun and excitement to the experience. We had a TOUGH winter. I didn't get out the door like I should have and my Garmin was dead in a drawer for far longer than I care to admit. Thankfully spring sprang and the watch made its way out of the drawer, on to my wrist and OUT THE DOOR! It has been a slow go getting back into the swing of things but I was reminded how much I love run tracking TOYS! Watching that resting heart rate come down after a sedentary winter, actually hitting my step goals, seeing the minute per mile pace knock back towards where it should be, and watching my weekly mileage increase has motivated me to get out there... like beating those Candy Crush levels... but BETTER!

Get out your toys and play,

Baby Goat, an admittedly (not quite as) obsessed runner excited to get out of the office and hit my 6th day on my step goal streak.

P.S.: June is headed our way and you have so many opportunities to hang with the RF gang!

June 8, 2019
Northville, MI
Flirt With Dirt 5K & 10K
You'll love this low key dirt run!

June 15, 2019
Canton, MI
Canton Liberty Run 5K, 10K & 1 Mile
Stars... Stripes... and SUPERHEROES

June 21, 2019
Ypsilanti, MI
Oberun 5K
Celebrate summer with friends, fun and OBERON! The Oberun 5K is over 70% sold out, register now!

2019-05-09 - Put a spring in you step

No warm spring days in sight but the temps have been great for getting in the run, yes, some splashing around in puddles but, heck! We are lucky to have a sport that gets us outside and smiling while much of the world whines about the weather. Let's get out there and take in the sights, sounds and smells of spring while enjoying these 50 something degree days!
 
Run right through those puddles!
 
Randy Step, an admitted obsessed runner reminding you that It's not too late to sign up for Friday evening's Hightail to Ale at Atwater Brewery in Detroit, Looks like 55 degrees for the 6: (Beer) 30 start! Run, walk or stroll the Detroit riverfront then grab your medal, a beer and enjoy a great band. Cheers! Late registration is still available Thursday evening from 4-7PM at Running Fit in Northville, and race day from 4PM-6:15PM at Atwater Brewery in Detroit! (Shirts and shirt sizes are limited and cannot be guaranteed for late registration)

2019-05-01 - Savor the Pain

After a hard, long race, I often use the line, savor the pain, you worked hard to feel this bad and that those living in a couch potato haze never get to experience the high highs and low lows of life, just an endless blah. During the run, our body tries to stop us from running into pain, a natural defense for sure. That said, our body does not distinguish the pain of injury over the self-inflicted pain we might be facing while running fast, long or pressing up a long hill, this is not the time to listen to our body, this is the pain we came for!
 
I hope you find the pain you seek, today!
 
Randy Step, an admitted obsessed runner who feels bad for those who think all pain is to be avoided, they shall never live life in full color.
 
P.S. Come and put the hammer down and hurt with us for 5K at Hightail to Ale in Detroit on Friday evening, May 10th, We will savor our pain together with an Atwater Dirty Blond in Hand! Don't miss a beautiful run along the Detroit riverfront followed by a beer party including food trucks, cornhole and live music... Did we mention BEER?! Great custom shirt and pint glass to all entrants, sweet bottle opener medal and an Atwater Brewery beer to all finishers. The perfect jump back into this running life!

2019- 04-25 - Yes, you are a runner

I just got back to running after 3 weeks off with a pain I had to work through. With every break in running I can't help but get a guilty feeling, like I'm a phony or loser ... Especially when I write the midweek run mail! Yes, this is ridiculous, I know I am a runner and setbacks are part of our sport and our lives. I will be a runner until death, even if I can't ever run another step. Be proud of yourself and your running, no matter what pace or how short or long or however many days you run in a year. You are a runner.
 
Run forever and ever, amen,
 
Randy Step, an admitted obsessed runner ... who is very slow and is throwing in lots of walking, so there!

P.S.: The perfect plan for getting back into the swing of things is a FUN run/walk! Join us on Friday night, May 10 in Detroit, MI at Atwater Brewery for the Hightail to Ale 5K! Don't miss a beautiful run along the Detroit riverfront followed by a beer party including food trucks, cornhole and live music... Did we mention BEER?! Great custom shirt and pint glass to all entrants, sweet bottle opener medal and an Atwater Brewery beer to all finishers. The perfect jump back into this running life!

2019-04-11 - Run, cheer, run!

A big weekend in Running is upon us, locally, the Martian Invasion of Races on Saturday in Dearborn and on Monday, The Boston Marathon. The running weather for Martian is looking perfect and you still have the chance to enter online until noon today, or you can register at the expo tomorrow, or race morning. With a 5K, 10K, 13.1 and 26.2, we can choose our challenge based on how our training is going ... or not going! It can be quite an inspirational day at Martian, those running the 5K or 10K won't have long to wait after their finish to see the Marathon leaders come in, around 10AM. A marathon finish line offers a powerful motivational experience for the spectator, seeing goals and dreams come true, live and in person is priceless. Try to make it to Dearborn for the experience, also, if you can sneak it in on Monday, catch some of the Boston Marathon coverage streaming online. https://www.baa.org/races/boston-marathon/watch/tv-coverage
 
Run, cheer, run!
 
Randy Step, an admitted obsessed runner looking forward to a big weekend in our running world. For those of you toeing the line, at whatever race or distance, I'm proud of you already!

P.S.: DAYLIGHT. SUNSHINE. WARMER FORECASTS. Any of these things have you feelin' good? Turn your face toward the sun, breathe in the fresh air and let yourself feel inspired for a big year of FUN and RUNNING! Here are some fun favorites to add to your list:

Hightail to Ale 5K
(We hear there might be a discount in the Martian Invasion of Races Virtual Goody bag... just sayin')
Atwater Brewery - Detroit, MI
May 10, 2019
BEER, RUNNING... DID WE MENTION BEER!

Oberun 5K
Wiard's Orchard - Ypsilanti, MI
June 21, 2019
Celebrate the Summer Solstice with a 5K run/walk to a beer garden!