Yo run gang,
January 30, 2013

Winter is a time to make sure we just get out the door consistantly, the runs don't have to be hard or long, just basic maintenance for the body and our sanity. Any winter racing should be fun, social events.

Winter races are an opportunity to see that we are not the only one out there putting in the winter miles. SuperBowl Sunday is the perfect day for such nonsense. Join me at the Super 5K this Sunday, February 3rd in Novi. A run that gives you a finisher's pint glass to show you've earned your spot on the couch during the big game! Runsuperbowl.com

Winter is a time to learn a bit about our sport, write a training plan for ourselves and set some goals. Is this your year to set your goal to do a half marathon, marathon or triathlon? Daunting goals, but not when you have a plan in place and set yourself up for success. For some winter run reading, I've written a training plan that will get you there, the information is aimed at the marathon and half marathon but even if you are building up for your first 5 or 10K, the basics are similar. Training

I joke that I am an obsessed runner and closet triathlete. Yes, my passion is the run, it's simplicity and get down to bedrock basics fulfill me like nothing else. The triathlon is a fun and challenging cross training diversion for me. Triathlon training helps my overall fitness level and makes me appreciate running all the more. Not to mention, there are tons of cool toys and fashion forward apparel in the triathlon world! If you have not already given Tri a try, perhaps this is the year to dive in. Running Fit has a few triathlon related clinics and classes coming up, the first is half-day clinic on February 23, an intense and fun hands on day of learning. April 7th is our Triathlon expo and season kick off at Ann Arbor West, no charge but limited to the first 200 that RSVP.  Check out the training tabs at runningfit.com for more coaching, training and events.

Run, study, plan, run,

Randy Step, an admitted obsessed runner ... that digs triathlon brands like Zoot, 2XU and Blue Seventy!

P.S. Sale, Sale, Sale this weekend! Winter is not over but the big price tags on winter run gear are! All stores 20-50% off all winter apparel. 30% Off winter hats and gloves. Cannot be combined with other discounts. Watch your inbox for more details.
  

Yo run gang,
January 23, 2013

To get out there on these cold days takes every trick in the book, perhaps the best one is to join up with a weekly group run. Somehow, taking on the cold  or whatever weather conditions, as a group, turns extremes into a fun adventure. Shameless plug #1: join a weekly run at Running Fit or our 101 or 501 group! Running Fit's Group Runs

I'm amazed at how well the new, technical running gear works to keep us dry and warm on our runs. Just double up on what you would wear on a 30 degree run as it gets in the teens and below. Two wicking tops, two pairs of tights (usually a compression pair like CWX as the base tights and a looser tight over them,) a balaclava is a must, along with a vented jacket, double mittens and a hat over the balaclava. Shameless plug #2, get into Running Fit, we'll dress you for success!

As an event company, it's fun to see how many people get online each day and sign up for our year of events. January is a huge month of commitment, and yes, the New Year's resolutions are driving entries but even more sign up early for the lower, early entry fees! Shameless plug #3. Join us, commit today! Running Fit's Event Calendar

The 4th and final "Shameless Plug"!

Some days it's time to toot your own horn.  We are proud of what we do at Running Fit and it's great to see that our passion for what we do for the local running community got us recognized with a national award! With about 1,000 Running Stores in the country, to be ranked in the elite "Top 50" is pretty cool!

The specialty running industry hires The Franklin Resource Group, the leading retail merchandise company in the sports industry, to send their secret-shopper reviewers to visit running retailers around the country and rate them based on 20 criteria including environment, fitting and checkout. The stores were also rated on community service, and vendors were asked to evaluate them based on brand building and credit worthiness. The votes have been tabulated and we made the elite, "Top 50!"  50 Best Running Stores

Enter an event, shop and run, you deserve it,

Randy Step, an admitted obsessed runner and proud member of the Team here at Running Fit. A team with the goal of making your running life the best it can be!

PS: Join us 2 PM Saturday at Schoolcraft College in Livonia for a special screening of the documentary, "The Road to Ironman". Doors open at 1 PM and a silent auction will be open before and after the movie. A Q& A with the directors and triathletes in the film will also follow the movie! Entry fee: A $20 tax deductible donation to the Amy Gluck Recovery Fund. More Info, Registrer, Donate
 

Yo run gang,
January 16, 2013

The yoga gang is big on focusing on being in the moment, forgetting what has happened or all that will happen and truly experiencing what is happening. It's a busy and complicated life we choose, rich with goals and experiences, a life that often requires an effort on our part to be in the moment.

Yoga does it with a visual point of focus and concentration on deep breaths and poses. From my yoga experience, as far as being in the moment, it works, stopping the endless chatter of the brain and getting down to basics, leaving me with what I call "the yoga buzz" that I enjoy.
Running, on the other hand lets me experience being in the moment by immersing me in the sights, sounds and smells of the world as I pass thought it. Feeling the wind on my face, the heat, the cold, and the wet, while using my muscles, core strength and firing the nerves that serve the brain-to-foot coordination, making it hard not to live in the moment. Amen! (As Webster defines it: Amen: Used to express solemn ratification (as of an expression of faith) or hearty approval (as of an assertion).) Yeah baby!

Run for the run,

Randy Step, an admitted obsessed runner.

PS: Namaste! (Defined: I honor the place in you where Spirit lives. I honor the place in you which is of Love, of Truth, of Light, of Peace.)
 

Yo run gang,
January 9, 2013

People joke about the New Year's fitness resolutions, the crowds at the health clubs, and yes, most of them crash and burn but setting long term event goals and making changes in behavior are tough stuff. We all have bad habits and can run smarter, eat better ...

We have bucket list items like running a half marathon, marathon, triathlon, trail race ... The reality is the New Year is a great place to start, a fresh page, a new calendar, month number one on the smart phone fitness app.! Set those goals now, pick specific, needed changes in your life and give it a shot. We are a work in progress. Some will stick and become part of the new us, we will fail at others but without trying we can't move forward. The courage to start is what matters, find it.

Off to see the wizard. What have you got that I ain't got, Courage!

Randy Step, an obsessed runner shooting for 3 yoga sessions a week, keeping up to date with my running log and rooting for you!

P.S. Running Fit's 2013 calendar of events is a place to find the goals that will keep your fire lit ... Find the courage to  .... Enter and commit! Yikes!
 

Yo run gang,
January 2, 2013

My favorite George Carlin line; "People that drive faster than us are maniacs and the ones that drive slower than us our idiots!". It's an insightful line into our human nature. Do we have similar thoughts about those who run faster or slower than us?

Or run more miles per week or less miles per week than us? Not that they are maniacs or idiots but do we feel perhaps inferior or superior when talking to other runners about their statistics? How about when talking about income, education or any other kinds social or physical measuring? I know I'm guilty of this at some level ... Dang, I resolve to work on this.

The reality is that our life circumstances and our bodies are so very different, a mile run for one person may be a greater accomplishment and bring more personal satisfaction than another person finishing a marathon. When we do something heroic or amazing, only we can know for sure that it was. What others observe, say or think about our accomplishments may boost or deflate our egos but it's up to us to be honest and true to ourselves and do what we think we can or should do in this life to be a more complete and better person. I believe our daily run and the races we enter help guide us through this life and give us insight on who we are and who we can be. I believe knowing our fellow runners are on the same path can make us more tolerant, caring and helpful.

Run, learn, grow,

Randy Step, an admitted obsessed runner who thinks everyone who runs is pretty darn cool.
 

December 12, 2012

Yo run gang,


Just a handfull of days to shop for the holiday, don't waste time, you can get anything for anyone at Running Fit! Who would not kiss you for getting them a pair of Smartwool socks?

YakTrax shoe traction is great for running or walking, even to just go grab the mail or walk the dog, you can't beat the safe feeling you get when you don't slip. You can't make someone run but you can set them up by giving them the gift of a running 101 class, or just a gift card that gets them in to look around... and think about being a runner!

By sending your friends and family to Running Fit for your gifts, you also create an opportunity for them to be in the realm of Running and a chance to slip into our wonderful sport!

Run, Shop, Run,

Randy Step, An admitted obsessed runner  ... Who loves working in a toy store!
 

December 5, 2012

Yo run gang,

The daily run is under attack! The big guns are firing with full force: work parties, family gatherings, shopping that needs to get done, getting the house ready and the last minute invitations to lunch and dinner coming in like drone attacks! It's time to dig deep into our arsenal of secret weapons.

Break out the headlamps, reflective vest and flashlight and once the last person in the house is asleep, flee into the night and use up one of those 3 mile runs ... the shower may sound suspicious, shhhhhh. Have your running gear at hand at all times and keep an eye out for the opportunity to escape at a moment's notice! An example, if you get caught in holiday traffic, pull over, suit up and get in a run, no time lost and you'll be back before it all starts moving again! You get the idea. At the next holiday gathering they'll all know you have won the war when we see that you are the one who is relaxed, refreshed, smiling and patient in the frantic, party crowd, showing no wounds ... And they will wonder how you did it? Ha!

Run, party and smile,

Randy Step, an admitted obsessed runner ... That said, read this stuff with a grain of salt then use your best judgment on how to proceed! Ha!

P.S. Reach your 2013 half marathon or marathon goal with Running Fit 501 training group! Visit the open house at Running Fit Northville on Wednesday December 12th at 6:30 pm (We suggest you sneak in a run just before the meeting, not to worry about a shower, we will all be in the same shoes!) 501 will take place out of Novi, Northville and Ann Arbor Running Fit locations, the Northville party is just a big, rah, rah, kick off to explain the program. More Info 
 

Yo run gang,

Today's Obsessed Runner blog is brought to you by the number "3", a highly underrated distance to run but a personal favorite of mine. People say they don't have time to run. Wrong, the 3 mile run fits well into this busy life, especially around the holidays, giving us about 30 minutes of fitness and escape.

I think just knowing you are headed out for a 3 mile run is a refreshing, stress free change for those of us who normally run longer. No planning is necessary, no real fueling or fluid issues to deal with and if you under or overdress it does not make much difference, you'll be done before the comfort level gets unbearable, heck, in a pinch, you could do it in your street clothes, less laundry ... it's what I call a blue jean run.

Start the 3 mile with a slow half mile warm up, stop and stretch for a minute, run steady to the end of mile one ... then put the hammer down for a mile and get in the speed groove, ease down through mile 3, savor the run buzz and get back to reality. 3 miles is a small run with big returns! For those of you who consider 3 miles a longer run, you already know how fulfilling it can be!

Speaking of 3 mile runs, join us Saturday evening for 3 + .1 miles at the Holiday Hustle 5K in Dexter, a perfect distance, a wonderful holiday tradition! Enter at RunHoliday5k.com

Break free and run three,

Randy Step, an admitted obsessed runner ... who just got back from an excellent 3 mile run!

PS: The biggest sale of the year is this Friday, Saturday and Sunday at Running Fit, 20% or more off all apparel and $20 or more off any pair of shoes! Yikes! Give the gift that gives back for a lifetime ... and get yourself a little something.

PS:  The Running Institute and Running Fit invite you to join our Free running injury prevention seminar to learn how to avoid injuries this winter season. Tomorrow, Thursday night, from 7 - 8 PM at the Northville store! This seminar will feature professional runners, running injury experts, doctors, physical therapists, shoe fitting consultants, and former U of M Track and Cross Country Coach Ron Warhurst. Join us!



 

Yo run gang,

We are headed into what I call off season for serious running events, the long and more serious races are over and now it's time for holiday and frozen snowflake kind of family races. Putting these fun runs on the calendar gives us a bit of winter run motivation ... but it's a good time to dial back the intensity, lick our wounds and rest up so we are ready to come back recharged and excited to work hard again in March.

May I offer the perfect low key calendar of events for your winter pleasure? Starting Saturday evening December 1st with the Holiday Hustle 5K in Dexter, next, a fun winter get-a-way to stumble around in snowshoes on January 19th at the Bigfoot 5 and 10K in Traverse City (Snowshoe running is just slow running, no experience necessary and they rent the big shoes if you don' have em'). Lastly, the Super 5K, Super Bowl Sunday morning February 3rd in Novi, kind of like the turkey races, where you exercise early, get a finisher's pint glass and earn your bragging rights and spot on the couch for the big game!

Button, button ... We hope you've been enjoying the addition of getting a button at all the Running Fit events over the past year. I find the buttons fun to collect reminders of all I've done this year! I especially like the custom artwork. You can expect another year of buttons in addition to the race medals, shirts and other swag in the year ahead. That said, come and show off this year's buttons at the December 1st Holiday Hustle, you will get a raffle ticket for each button you have collected! A drawing for new shoes and other great swag will take place at the run, special prizes for the people sporting the most buttons! Our 2013 race calendar will help you plan a fun year of running and button collecting!

Run easy, rest and reinvigorate,

Randy Step, an admitted obsessed runner ... with a fun collection of hardware to prove it!

Yo run gang,

Randy gets a week off as his partner Steve shares some running thoughts...

As most parents I have been to my fair share of band concerts, science fairs, and athletic events over the years. Available to congratulate or console as needed. It is part of the parenting package, one of the rewarding parts.

But this fall I have discovered a more selfish agenda in being a "cross country dad".  While I have certainly enjoyed witnessing my son race and compete for his high school cross country team, I have also found this experience to be immensely inspirational. From the warm-up jogs around the course to dry heaves in the chute I am inspired. I am not talking about reliving any glory days like a Springsteen song or being born again. More and more I just had a desire to feel what they were feeling. So I took an inventory of my own dedication and appreciation of this sport of running. I really didn't change the quantity or quality all that much, just dialed it up a notch and got a new vantage point. I like to think my running is now like my TV, in HD. I became more consistent, more connected, more inspired.

And as I got more self indulged in my training, this carried over to other areas of my life. Suddenly I was not just inspired to go for a run, but to go chase a dream, to take a risk, to feel desire, to get out of my comfort zone. I was inspired to look at how I could be a better husband, neighbor, co-worker. All this from witnessing a bunch of teenagers laying it all on the line, totally exposed, grinding out five kilometers. Selfish me. Thanks kids.

--Steve Angerman, a lifelong passionate runner.

PS: Help inspire the youth of America to this running life and perhaps find some inspiration yourself. Check these out:   Martian Kid's Marathon    Girls on the Run