Yo run gang,

The hardest thing as a runner? Taking  time off from running, dang. I've been running pain free since November, a good streak for me, this week, a bit of calf pain has me sidelined. I'm taking the time to ice, self massage with "The Stick" and catch up on my running reading.

As you know, a week off could save you from a month off and sometimes a month off can save you from a year off. My calf seems OK riding the bike so no suicide watch will be necessary, I say this as a reminder to have some diversity in your aerobic portfolio.

Run smart,

Randy Step, an obsessed runner on hold ...

PS: Shameless plug for "The Stick", available at Running Fit. The self-massage products are a very efficient use of time ... but are addictive!

PS: If self help seems to not improve your pain or if the diagnosis has you stumped, consider a visit to The Running Institute for a free evaluation.  They are located at Running Fit, Ann Arbor West on Jackson Rd. 734-926-4710.

Yo run gang,

It's a beautiful morning for a run ... and I'm taking the day off, dang, it's hard to run smart. Yesterday I had twinges of pain all over the place on the run, my body telling me to take a day off, the schedule saying otherwise. Schedules will get you in trouble ALL the time, never consider a schedule the authority, they are just a guide to help you make progress, lots of knowledge and science goes into them but they are a static view of a dynamic venture.

It might even be good to get off schedule a bit, right from the beginning, just to let it know who's really calling the shots!

Run like you know you should,

Randy Step, An obsessed runner ... who sometimes remembers that a day off might save myself from a week or a month off!

Yo run gang,

There are risks and benefits that come with the adventure of our active lifestyles, we experience euphoric highs when we reach our goals due to our commitment and the lowest of lows when our hard work fails us, feelings those living in a couch potato haze will never know ... We wouldn't want it any other way.  Adventure, from the Latin "adventura", when the outcome is uncertain, is the at the root of our passion and keeps the fire lit.

We take risks when we head out to train, some we can control by being aware of the world around us and others that we can't. Wearing reflective clothing, running against traffic, not wearing headphones, heading to a traffic free shaded trail or park can reduces the risks but are not always options to get the run done. For us multisport athletes the risks increase on the bike and swimming in open water, again we control what we can but we can't control others.  The cold, hard reality of the risks hit last week when we lost a good friend and supporter of all we do at Running Fit. Mary Burrows of Dexter was struck by a car and killed on a training ride. We will miss you Mary.

As you head out to train ... Please be careful out there,

Randy Step, an obsessed runner who hopes Mary's death will remind us all to run as smart as we can.

PS: If you love Running Fit, please let the world know by going to this link!  http://running.competitor.com/50-best-running-stores. Thank you!

• On June 23rd, I'll be headed to Charlevoix, my favorite northern Michigan town; join me for 5K, 10K, the half or full marathon (Charlevoix Marathon/Half/10K/5K). While in Charlevoix, find your way to Mt. McSauba Beach, a hidden gem, the perfect post-race place to chill.  
• On August 4th I'll be at the Legend Trail Run (runlegend.com), just north of Lansing, camping sells out early so plan now, or, make it a day trip escape. 

PS: It's not too late to enter the 39th annual Dexter to Ann Arbor half marathon, 10k, or 5k on June 3rd. 

It's one of Michigan's most scenic courses along the Huron River. Info and Registration at d2aa.com.

Bill Rogers, four time winner of the Boston and New York City marathons,  will be at Running Fit on Jackson Rd. Friday June 1 from 11:00AM until 12:30 to sign autographs and take pictures.  He will also be at the race expo June 2nd at Ann Arbor Pioneer High school. There will be kids races at the expo and every kid wins a medal. Pacers will pace you to your goals in the half marathon. Tech shirts to all and medals for half marathon finishers. After the run join in the taste of Ann Arbor festivities in downtown.

Aardvark Contest: the Aardvark is the official mascot of the Dexter Ann Arbor Run and at 6:30 AM Race Day Judges will give a $50.00 gift card to the best Aardvark costume. (You don't need to run in the costume, but why not!).

PS: I'm getting excited to see 1,500 people running dressed as the Statue of Liberty!  

Please join me for this nonsense on June 16th! Sign up now, first 1,500 get the costume!  Enter at cantonlibertyrun.com   

Yo run gang,

Every day we have hard choices to make, here are a couple examples: 1. More time in a warm bed in the morning or wake to an alarm and run out into the cold and dark. 2. Getting home from work, grabbing a cold beverage and snack food then hitting the couch for some tube or lacing up the shoes and dragging our tired, end of the day feeling body out the door for some miles.

I hope I have explained this in a way that shows these really are hard choices. Fortunately, we have become runners and have learned through hard work and from making the hard choices that once we are out the door we will get into the rhythm of the run, our bodies will become warm, fluid and energized, our head will clear and the stress of the day will roll off and leaving us feeling free, alive and clean. We will finish with our self esteem and confidence raised, ready to take on the day or evening in a way no sedentary person can possibly understand. Share the gift, drag a friend out of bed for a run ... perhaps send them this email!

The signs of spring, flowers in bloom and ... new running shoes! I've been running in a fresh pair of Asics Gel Neo 33's and just love them, another reason to make the hard choice to get out the door a bit easier!

Chose the run,

--Randy Step, an admitted obsessed runner ... who still finds these choices hard. The great things in life are never easy, but are always worth it. 

PS: I'm getting excited to see 1,500 people running, dressed as the Statue of Liberty, please join me for this nonsense on June 16th! Sign up now, first 1,500 get the costume!  Enter at cantonlibertyrun.com