February 23, 2011 - Spring Hopes Eternal

Life is tough, even when things seem to be going well. Stress from day to day life can lead to midlife crisis, depression and even suicide, Yikes! What's the answer? I don't know for sure but I'd bet something as simple as a bucket list could get you out of the rut. What to put in there? My vote is for a half marathon, marathon, triathlon, ultra marathon (What did you expect?) Worse case scenario, you will get a clean T-shirts to wear after you finish each of them! Where to start? Go to runningfit.com and click on marathon training on the left hand links. I think you will find it entertaining, if not, maybe you should buy a Harley, learn to pole dance or jump out of a plane!

First sign of spring? I have not seen a bluebird yet but some colorful new shorts and short sleeve tops are starting to bloom on the walls at Running Fit! Feeling blue, shopping for spring is an effective way to fight SAD!

Jump the rut,

Randy Step, an obsessed runner, afraid but excited by what's next on my bucket list!

February 16, 2011 - Heat up your running!

Yo Run Gang,

Mid February, the back side of winter, it's time to heat up our running and focus on the early spring events! Pick an event, enter and commit, if you have not already. A race entry is strong motivation to get in the miles. No yikes about it, people who don't train at all show up and waddle through running events all the time so no need to get nervous. I'm serious, we all have to start somewhere, just do it, the satisfaction of finishing will be the catalyst for your future running goals!! 

The Martian Invasion of Races on April 2^nd (6 weeks from this Saturday) gives us all something to shoot for, 5K, 10K, half marathon and marathon. Heck yes, you can be ready, here's a 6 week schedule, check out the mileage my 5K & 10K schedules call for next week and pick the event that matches where your running stands now (even if it's Zero!). Tip: walk run the miles if you need to, start with alternating 3 minutes of running with 2 minutes of walking, or find any combo that gets you there. I like Friday's and Monday's off, but you can adjust it to your life.

Run forever,

Randy Step, Obsessed Runner 

5K

10K

February 9, 2011 - Nothin' is easy...

It is so true, nothing good comes easy. We are reminded every time we layer up for our winter runs ... So much stuff. The footing, the schlepping, the laundry but then, the amazing feeling of satisfaction and control of our lives that can't be explained or measured by the effort. A run that gives back much more than we put into it, more memorable and valuable than any fair weather run will ever be. Dig it!

The passion for what we do and sharing that passion with you makes Running Fit a wonderful place to work, thank you! If winter starts to drag and get you down, come in for a visit and a pep talk. Sure it's a shameless plug but new shoes and a new cool technical running jacket, tights, base layer top or whatever can reinvigorate and jump start your running and keep you rolling into spring. It also helps when much of our winter gear is on sale ... we told you it was shameless!

The run is always worth the effort,

Randy Step, an obsessed runner who works in a toy store!

February 2, 2011 - Let it snow...

Yo run gang,

Let it snow, we can handle it, heck, we choose to live in Michigan for a reason. The 4 seasons add variety and excitement to our daily runs, walks or slogs. You bring it on, we go play in it! The satisfaction of just getting out, breaking a healthy sweat and breathing in the fresh air is what we live for. Yee ha!

Proof is in the numbers, at the current registration rate for this Sunday's Superbowl  5K run on Feb. 6th, we expect over 2,000 runners and walkers coming out to have some fun, burn some calories and earn the best spot on the couch later that day for the big game. You'll even have the 5k Finisher's pint glass to prove it! Come join the best pre-game nonsense anywhere. Yes, we do have a big, warm indoor space to meet in before and after we frolic in the snow and some traditional Superbowl post race junk food will be served. Enter now at runsuperbowl.com and save a few bucks over the weekend price increase.

Enjoy it all,

Randy Step, an obsessed runner who plans on plodding along with some Cheese Heads & Hard Hats on Sunday. Join me!

January 26, 2011 - Look of a runner

Yo Run Gang,

It's hard not to notice ...The distance athlete's body has the chiseled look of speed, endurance and movement, even while standing still. Not a body built in a gym but a one with defined muscles sculpted by long miles and hard work. The distance athlete has an uneven tan, tight skin and an outdoor look of challenge and adventure ... Let's get out the door and get this look!
 
Never, ever, ever hesitate when it comes to the weather, but get excited about the elements and the challenge before you. On Sunday morning I awoke to a single digit day that had me stalling for a few more degrees before heading out. Finally out the door I was greeted by a brilliant sunny day, light winds and was soon warm, in rhythm, enjoying every step and thinking, I should have done this sooner and saved the mental energy!
 
Let it rip,
 
Randy Step, an obsessed runner who's excited to get the look but for now is content with being a work in progress!

January 19, 2011 - Do the Work

The recent Movie covering the 12 person, 198 mile Hood to Coast Relay, followed a team of non-runners who entered the event with almost no training. Each person ran (covered) about 18 miles by running (walking) 3 legs of about 6 miles each. They finished the event amazed and fulfilled by their accomplishment.

Ive often said you can put in the miles and do all the work before race day so that you can enjoy and savor the event, or you can enter the event under-trained and do all the work during the event. Both methods will give you a sense of satisfaction and personal fulfillment. (With the first, a much slower finish time than you were capable of and a miserable recovery period.)

The message here is that attempting something way out of your comfort zone and perhaps seemingly impossible, is often worth the risk. As the late running philosopher Dr. George Sheehan said, in a distance event we get down to bedrock, we find strength and courage we never knew we had, we give witness to a person we have never been before. In the race, we discover and form the self, perhaps our most important function, it is an adventure in self discovery! Whatever you are considering, take the leap, just do it!

Live the adventure,

Randy Step, an obsessed runner who realizes my perceived limits are most likely too conservative, yikes!

PS: Thinking Triathlon? Winter, the perfect time to visit the 80 degree water or Running Fits Endless Pools and grab a lesson or just come swim in these amazing pools! Our Coach, Multiple Big Ten Swimming Champion, Olympic Trials Finalist (7th), NCAA Finalist, All-American, bla, bla, OK, we get it, she is the real deal! But the fact is, we dont care that she can swim fast, were excited to have her on the team because we know her true gift is her ability to make us swim fast! In 30 minutes, Christi can analyze your stroke and give you tips that will instantly make you a better swimmer at whatever level you are at now! http://www.ChristiSwims.com/about.html   Dont miss weekly Triathlon updates at rfmultisport.com

PS: Self Defense class has 1 more class! Running Fit: 5700 Jackson Rd, Ann Arbor
Class date: 6:30 PM January 26th (Limit 15 people per class) $69
Online registration, click here . More info:  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 .

January 5, 2011 - Resolved: To Run!

Yo run gang,

Every run can be enjoyed with the right attitude but I'm surprised how often I have to remind myself that attitude is a choice.  An example, a cold windy run where I find myself under dressed can be seen as miserable ... or a great challenge. OK, a miserable but challenging run! (Shameless plug, new running gear always helps jumpstart an attitude adjustment!)

Just because the New Year has started, don't let your head trick you into the idea that because you missed making some positive changes to your life by a few days that it's too late to do so! Every day of the year is a good day to set goals and commit to positive changes and if you falter along the way, every day is a good day to start over and re-commit yourself! Nothing good comes easy, never ever give up hope; the rewards along the way will be worth all the effort.

For those of you starting off the year with an injury that is keeping you from your run, your goal is set for you! Continue to research and set a course of action to get healthy and take satisfaction in your commitment, no matter how slow the progress or even in case of a setback, you are on a mission of self discovery!

Enjoy the adventure,

Randy Step, an obsessed runner on and off the road to personal fulfillment.

December 29, 2010 - Too Fast!!

Yo Run Gang,

My New Year's resolution is to not let ego get me into trouble with my running. Ego comes into play in many ways, for example, when I run with people I often find myself keeping up with them and running too fast a pace or longer than I planned or where it fits into my training, risking injury. During races, a pain might come up with only a mile to go and I foolishly push through it only to lose valuable running days, lost to recovery, all because of ego.

When we start to compare our running with someone else's we are asking for trouble. We all have different genetic makeup, health histories and life experiences, no two people are alike. 3 miles might be a fulfilling long run distance for one person and it might be 30 miles for another. I plan to set goals and training schedules that will be fulfilling to me and applaud all people who have reached their personal running goals whatever they might be.

Let's crush ego and experience a new found feeling of freedom and self fulfillment!

Randy Step, and obsessed runner, setting realistic goals and missing fewer days of running in 2011, so I can better enjoy my running obsession!

December 22, 2010 - Stay Calm...

Yo run gang,

The holidays are a great time to share the gift of running, walking, moving. After the big holiday dinner, invite everyone outside for a walk around the block. Like getting out the door for the run, it never sounds great but once they finish, everyone will be happy and fulfilled because they did; share the feeling.

The holidays are a good time to be nursing a running injury ... NOT, it's never a good time! Time for CORE, CORE, CORE, yoga, and all those other insufferable non-aerobic activities! Can you tell I'm a bit frustRATED!!! Time for a deep breath, sure, it could be worse. Sure, like saying, Mrs. Lincoln, sorry about your loss ... but how did you enjoy the play? I needed to get that out of my system, sorry for the rant ... I'll be just fine. For those of you gimping out there, grief shared is grief diminished, I hope this cheered you up!

Enjoy every healthy day!

Randy Step, an obsessed runner, taking long, nose breathing, cleansing breaths ... Namaste

PS: Join us at the movies! What better way to spend a Tuesday evening in January? After the run of course!
Running Fit will be at the Ann Arbor 20 and The Livonia 20 on Haggerty for the Hood to Coast Run movie. Tickets are selling well, don't miss out, not to mention, movie Tickets are great stocking stuffers! Show date Tuesday January 11th - more info below. Go see the trailer and get your tickets at www.hoodtocoastmovie.com .

December 15, 2010 - Laughing All the Way!

Yo run gang,

Winter, the real deal! Finally, some decent weather to test our resolve and earn true satisfaction for our super human efforts! Yee Ha! It feels good to get the dust off the YakTrax and put in some winter miles with no wimps in sight.

Yes, It's a busy time of year, but don't let the Holiday rush get you down and don't stress about your running, just getting out the door is all that is needed to call it a successful run, forget distance or pace, no torture necessary, just overdress and run short. Not to worry, we will soon we hit a new year with new goals and a more serious schedule, but for now, chill ... But only after that short, fun run! 

Get outside!

Randy Step, an obsessed runner, laughing all the way...