2011-12-14 - Chill Out!

On the first cold days of winter you will find it easier to get out the door if you over-dress a bit. Start with a short loop where you can drop a layer once you feel out the weather.  After the loop, continue your winter runs into the wind, not fun, but knowing that at anytime you can turn your back to the weather and have a more comfortable run home can give the motivation to stick it out. Yes, many days we will just want to skip the winter run... but as always, you will be happy that you ran so don't think about it, just get out the door!

Must have winter run items:

Base Layer: A wicking base layer. A close fitting layer keeps out the draft and lets your body heat push the moisture away from you.
Balaclava: It keeps the wind off your ears and neck, making a huge difference in comfort.
Mittens: Often, gloves just don't cut it, you can always take off the mittens and hold them if you get too warm.
 

Stop into Running Fit, they'll dress you for success!

Run warm,

Randy Step, an obsessed runner who had a comfortable, empowering run on the trails this morning! Take that you nasty weather!

 

P.S Never know what to ask for for Christmas? How about Running Fit event entries!
Get what you really want this year with the Running Fit Event Wish List Registry!

Registering for your event wish list is easy! Simply fill out your registration information, select the events you would love to receive as gifts, and give us the e-mail(s) of your friends and loved ones who never know what to get you. We will take care of the rest!
https://runningfitevents.webconnex.com/giftregistry

Get Wishing, then get out and run!

January 12, 2011 - CORE! CORE! CORE!

January is a great time for CORE, CORE, CORE! I consider December and January as off season running months, a time where distance and speed are ignored and our running satisfaction can be taken from nothing more than constancy, just getting out the door. With the cutback in running, we have time for planks, abdominal work, strength and balance, perhaps yoga or palates. I like simple workouts where you use the weight of your body. Once winter starts to break and our mileage goes up, well have the strength to handle the increased stress. I think Ill close my office door now, and sneak in some planks, crunches, one legged squats and pushups!

I know we love winter and all J but Im sure looking forward to sneaking off to Florida for the Dances With Dirt trail runs on February 12th! Join us! Flights are cheap (Under $200) to Tampa (a 45 minute drive to the race) and we have a room block at Dade City Hampton Inn! We all need a bit of spontaneity in life, not to mention a run in the Florida wilderness! All distances from 10K and up! Run easy and enjoy nature. dwdgreenswamp.com

Run easy,

Randy Step, an obsessed runner, whos working to stay that way.

2011-12-07 - Cowboy Hat?

Yo run gang

Randy, Steve and Trevor are in Austin, Texas this week at "The Running Event", the convention for running specialty stores. Randy had this to say about it a few years ago:

 It's a convention unlike any other. Picture a convention that includes daily runs and a "Shoe and sock bar", a place where you can stop in anytime and grab any shoe and socks by any manufacturer and go out and run in them. This morning we raced 5K, the field included several Olympians and a who's who of sponsored athletes and running celebrities, perhaps one of the fastest races in the country ... on a Wednesday morning! Yes our jobs can be a lot of fun and yes, we're lucky to live and love what we do.

2011-11-30 - Take a Break...

December 1st, what many of us consider the official start of the off season, a time to lick the wounds and give the body a break. On February 1st, we'll come back rested and ready to crank on all cylinders! We don't quit running for two months, heck no, we just dial back, skipping days and keeping the intensity low. No long or hard workouts, no sweating the weekly mileage and no serious racing. A time for some fun races like the Holiday Hustle 5K on Saturday at 4:30 PM, races where we dress up, enjoy a romp with friends though the cool evening air and leave the watch at home. Runholiday5k.com. Ha, OK, maybe the off season starts on Sunday ...

PS: Just a heads up, Bayshore opens registration tomorrow, December 1st, and all events will fill in a few hours, YIKES!

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

2011-11-23 - Be Prepared

Way too often I hear the words," I wish I had my running stuff with me". It may be at a conference where there's an unexpected 2 hour break or at an airport where a plane is delayed by hours or when a car won't start or dies on the road 5 miles from where we need to be in an hour. In this modern life, we rely on things to work and happen way too much. Yes, cars are more reliable and the cell phone is our new answer to getting a ride or killing time but...  Getting in an unexpected run is often memorable and rewarding. I've had some interesting runs from airports, conventions and cars that won't start, as a runner, I'm sure you've had them too. That said, far more times when the opportunity arises, the answer is "I wish I had my running stuff".

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle!

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!

2011-11-16 - Kids Running!

As the running year winds down it's time to set our goals for next year to light the motivational spark that will keep us training through winter. The Martian Invasion or Races on April 14, 2012, offers every distance from 5K to the Marathon, commit now and give your off-season miles even more purpose. Enter at martianmarathon.com and your path will be lit.

That said, we can do the same for our kids, or friends with kids, by sending them to martianmarathon.com/kids where they can find the downloadable training guide plus a schedule in coloring book form. Last winter, over 1,000 elementary students logged 25 miles to earn a spot on the Martian Kid's Marathon starting line where they ran the last 1.2 miles of their 26.2 mile marathon journey.

Yes, they got the same medal as all marathon finishers and a marathon finisher's T-shirt but they also got to learn from experience about the commitment of long term goal planning and the success it can bring; there is no greater award we can offer today's youth as they go forth in life. Sign them up individually or get an elementary school club involved. Each year we do many full school assemblies to kick off their Martian programs, Email This email address is being protected from spambots. You need JavaScript enabled to view it. to find out more.

Also, check out runfitkids.com for another place to motivate your young runner.

Run with purpose,
 
Randy Step, an runner obsessed with making plans to keep the passion lit.

Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle! December 3, Dexter, MI

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport! 

2011-11-12 - Choose wiisely...

Yo run gang

When it comes to a healthy lifestyle, set yourself up for success. Examples:

• A long weekend in Vegas or one hiking in Yellowstone.
• A dinner out at _________(Insert the restaurant here that you will certainly make an unhealthy choice at) or __________ (Insert a restaurant you will surly make a healthy choice at.)
• A long walk after dinner with friends or cigars and after dinner drinks.

Most often, the healthy choice is not a difficult one to make and not a lesser choice at any level.

That said, come January, we will all be in need for a winter break and a 7 day trip to the Caribbean with Running Fit will be the perfect choice! An all inclusive resort with 5 great restaurants and 10 bars gives us plenty of opportunities make additional great choices when we get there! A perfect vacation for you and your non-running/walking family and friends, they don't even have to get up before we are back from our morning walk/run. The Jammin' 5K and 10K run/walk will give us a great vacation midweek goal to shoot for. Limited space, choose wisely today! More Info, click here!

Free Press Runners, enjoy the taper! Remember, only short, fast-paced runs from now until the race, they call it "sharpening". The quick little runs will make your weekend pace feel slow and easy.

Everyone else, get out and run, run, run,

Randy Step, an obsessed runner who promises to taper this week ... even if it kills me.

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-11-09 - Stock Tip!

As we come up on 4 years of economic woes, we are also coming up on 4 years of strong growth in the sport of running. Perhaps as time and money become more precious, we look at the rock solid simplicity of running and realize the psychological and physical value offered makes it a safe investment. Take stock in running!

Speaking of value, I bet if you have been running for a number of years you have some very old running apparel in your closet... because the stuff never wears out! I was just looking at the amazing new running jackets at Running Fit and realize I need to donate some of my ancient gear to make room before I shop!  
Another thought, miles never depreciate, the miles ran in the 70's were 5,280 feet, the same as now ... even if they seem longer today!

Run for broke,
 
Randy Step, an admitted obsessed runner ... who still owns clothes with Bill Roger's and Frank Shorter's names on the labels.

2011-10-19 - Time is Precious

Personal time is precious in this busy world and there is no better way to spend it than on the daily run. The satisfaction we get from our effort, pace, distance covered and dedication to our sport assures us that we did not squander the gift. We return to our hectic lives mentally charged and ready to share ourselves (A better self) with the world again. Running, the gift that keeps on giving...

On race day, our personal pursuits come together as we share our pain, pleasure, glory and even defeat, taking the running experience to the astral plane, elevating the joy of a life fully lived to a place unexplainable to the non-running world.

Run forever,

--Randy Step, an obsessed runner still on a high from the weekend's long run in the "D", thanks to all who shared the road and made it magic.

this fall  in Ann Arbor, the streets of the Windy City, Grand Rapids or soon will share them soon in The Big Apple, you and the running world make this life rock!

for a test run with Montrail.  Try out their new hybrid models, the Fairhaven and the Rouge Racer.  We will be running at 6:30 pm leaving from the store at 6 mile and Haggerty to run to a few trails and back. Bring your headlamp!  Run from 4 to 8 miles.  

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-10-05 - Crisp!

I hope you're having a full color, fall color, fully awake and alive kind of week in running! The sights, smells and sounds of October along with crisp mornings, sun-filled days and clear nights that sparkle, rock. For those of us who should be thinking taper for the Detroit Free Press, Grand Rapids or whatever long fall race ... Heck, we can do that next week! The roads and trails are calling, let's get out and run wild while we can.

That said, for those of you who took your body to the crumbling edge in training this summer and didn't pull it off, (In other words you are injured, sick or in a funk): we can all relate to your pain. It's a risk and rewards running lifestyle we choose, offering the highest highs and the lowest lows, we wouldn't want it any other way. Knowing the other option is not experiencing personal growth and having a guaranteed grey and boring  road through this existence lets us know we made the right choice. 

PS: Join Running Fit for a week in the Caribbean January 15 - 22nd, you'll need it!

Only 80 seats ... Make that 58! More Info, click here!

PS: Volunteers Needed for Run Scream Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email This email address is being protected from spambots. You need JavaScript enabled to view it.