April 14, 2010 Feelin' Good & Headed to Boston
Yo run gang,
As we increase our weekly mileage, we drag ourselves out the door day after day, often dreading the longer runs. When we finally get to the plateau, the new higher mileage level, it usually comes with a break through run, a run that has us heading happily out the door to run a distance that just a few months ago, we would have been dreading. You cant beat the feeling of fitness, we work hard to get it, when it comes, enjoy the spring in your step and dont forget to hang around the plateau a while to enjoy it, better yet, stay there the rest of your life!
The Running Fit Trail Marathon and Half Marathon on April 25th are sold out but you can still enter the Road Ends 5 Mile Trail Run on April 24th . Better yet, everyone should volunteer to work an event each year and why not enjoy a day in the woods! We are looking for volunteers for both Saturday and Sunday, volunteers get a $30 voucher to use for a future Running Fit race entry along with race swag! Enter the 5 Mile or sign up as a volunteer at trailmarathon.com.
Winter gear on the cheap, crazy like a fox sale and all that. Get over to Running Fit this weekend and snag whats left of winter at 50% off and some close out shoe deals that will make you squeal or not. See details below.
Congrats to all of you that are headed to Boston this weekend, it takes a serious commitment to the sport to be able to toe the Bean Town line let alone train for a marathon this early in the season. You rock!
Run wild!
Randy Step an obsessed runner, packing for Boston!
April 7, 2010 - Randy's on Mars!
Randys on Mars helping the Martians prepare for the Martian Invasion of Races so were running one of his past columns.
Yo run gang,
I love the peaceful solitude of a training run alone, my time to sort out the tangled world. I also like to run with friends, some for the conversation where pace and distance matter little and some for the motivation where pace and distance are maxed and challenged. Last but not least, I love to line up on race day and find out where I stand, mostly to compete with myself but yes, to see how my time compare to others and To duke it out!
Running is a personal sport; nobody else cares about our race times, our weekly mileage or our running pace. That said, nothing about lining up for a race should make us feel nervous or self conscious but for many of us, no matter how many times we toe the line, those feeling creep in. Once the race has started and we settle in, the jitters fade and the fun begins. I can understand how entering an event for the first time can be perceived as an almost insurmountable challenge for the beginning runner. We have all faced that hurtle. Those of us who finally leave our comfort zone and take the plunge find that the fears or preconceived ideas of racing were silly, holding us back from the full enjoyment of the sport. I once received this email that expresses it well.
For me as a beginning runner (and mature runner-51 years old). I also want to tell you how much I enjoyed the Meteor 5K. I walked a bit more than I wanted to but still got a lot of running in- I saw a few people doing what I was doing- that was very motivating too!! I am so glad these runs are open to everyone, runners and walkers no matter what level you are at
Spread the word! Share the gift of running and racing with friends, perhaps put them on our email list or just forward it on. For a good first time race, I suggest The Fit 5K, Wednesday evening April 28, 2010, perhaps the most low key event in the state, a great first race, a fun midweek diversion for us all! Enter at www.runfit5k.com.
Now, how about getting over that first time Triathlon hurdle? Yikes! No Yikes about it, dont become a dinosaur, check out the T-Rex Triathlon Sprint Series. The first event of the season is the Triceratops Tri, Wednesday June 23, 2010, another midweek, low key, fun event! Dust off the Schwinn Varsity and join us at www.runtrextri.com.
Get out and race! Randy Step an obsessed runner (And closet Triathlete) still spreading the word.
March 31, 2010 - Ignore the weather...
Yo run gang,
I say all the time, ignore the weather, run at the time you planned, plenty of things will get in the way of your run, never let weather be one of them. So, I see the afternoon will be warm and sunny and decide to skip a cold morning run, hoping to sneak out later and later ends up with no sneak time! Ignore the weather, get out and run!
Proper running form can keep you injury free and may let you run in more fun shoes! If you strike your heel when you run, you are stopping your forward motion, causing undue impact and contributing to overpronation. By running with good posture, forward lean and a short stride length, you will strike midfoot and run in what is called a neutral position. This will allow a runner who traditionally needed a stability to shoe to run in neutral shoes, usually lighter more flexible and fun shoes to run in. There are lots of links out there that will help you with your form, links like http://www.runningplanet.com/training/running-form.html. The book Chi Running is another place to learn. Get new form, get new shoes!
Run right,
Randy Step, an obsessed runner, who will run at his planned time, if the weather is perfect or not!
March 24, 2010 - Core Tricks
Yo run gang,
When the run is going well, keep going! Dont get hung up on your schedule or the distance you had planned to run. When the run sucks, head for home and try again tomorrow. Listen to your body during training runs But never listen to your body during a race, especially a long race!
I always tell people the cool thing about being a runner is that I never have to exercise! The truth is, as runners, our core needs attention Dang. I find it especially difficult to get in a core workout while Im increasing my mileage, Im too beat up at the end of my runs to consider more work. I go to this link when I need motivation to work the core, it is the tips you all once sent me! CLICK HERE FOR CORE TRICKS!
Yikes! The Martian Invasion or races is 2 weeks from Saturday! We are in need of some pre race volunteers on Thursday April 8th and Friday April 9th allowing you to still run on Saturday, or to volunteer even more! Remember, when you volunteer at a Running Fit race, you get a $30 credit to use for any of our events along with a cool shirt and occasionally other swag, not to mention entry to our wild volunteer run and party in June! Play hooky, have fun, volunteer!
Run, volunteer, run,
Randy Step, an obsessed runner who loves it when he gets to pass his house at the end of a run and keep on going!
March 17, 2010 - The spring race season is open!
Yo run gang,
The St. Pats runs are a sure sign the spring race season is open. Im sure many of you took advantage and shook out the winter legs. Whatever pace you ran, it should only excite you to know that you will get faster as the season wears on, but only if you stay pain free. Run smart! Dont run into increasing pain on a run, just bail, there is no room for ego in this sport. Remember, ice is the miracle drug, post run, take the time to ice even the smallest twinge, especially the ones that only hurt in the morning and go away as you warm up and run. Ice works (I repeat the important stuff!)
For those of you who are into the barefoot running debate, check out this link, I love this stuff, its better than reading a novel! http://www.podiatry-arena.com/podiatry-forum/showthread.php?t=43282
How come every time I head out in new running shoes, I find mud?
Run Smart,
Randy Step, an obsessed runner who hits every puddle!
March 10, 2010 - I get a smug feeling of superiority...
Yo run gang,
The fair weather fitness gang has been out in force this week! Do the rest of you die hard winter runners get a smug feeling of superiority over these mere mortals, or is it just me? Funny, this time of year, running in great weather feels a bit like cheating, but Ill take it!
For those of you with kids running track, get them to a Running Fit Track night. Posters and other swag from shoe companies, additional discounts and motivation to kick off the season. Track nights start next week, locations and dates are listed below.
One month to the Martian Invasion of Races! 5K, 10K, 13.1 Half Marathon, 26.2 Marathon, 5 person Marathon Relay, and the Kids Marathon, pick your distance and sign up today! 6,000 runners expected! Enter at www.martianmarathon.com.
Run with a smile,
Randy Step, an obsessed runner with Spring in my step!
Track Nights run from 4:00pm to 8:00pm:
West Bloomfield March 15, 2010
Ann Arbor West, 5700 Jackson Rd. March 16, 2010
Novi March 23, 2010
Northville March 24, 2010
Click here for store locations and phone numbers.
March 3, 2010 - Training is aimed at the ultimate goal!
Yo run gang,
In winter I train hard and focus my running on one key spring event, I run several spring races but the training is aimed at the ultimate goal. After that race, I become a triathlete until mid August, at which time I revert back to a runner with my sights set on a fall goal. Sounds pretty well rounded for an obsessed runner, eh? The truth is, you cant have hard days without easy days and you cant have a peak season without an off season. Yes its hard to switch gears but the end result is rewarding, and dare I say it, the triathlon is pretty darn cool. Does this all sound like a nice intro to a shameless plug?
On Saturday March 20th, we are having a triathlon season kick off day of fun at the Running Fit 5700 Jackson Rd. Headquarters in Ann Arbor. No charge! We will have multisport vendors on hand showing off the latest and greatest gear. Frazz cartoonist Jeff Mallett signing his book, Trizophrenia, wet suit demos in our Endless Pool, an 8:30 AM bike ride, a 10:00 AM run, with vendor and tri club booths opening at 11:00 AM. We will have a panel discussion about the sport at 11:30 AM and one of the wildest transition clinics you will ever see as 3 pro level men and 3 pro level women triathletes jump out of the endless pool in full wetsuits at the same time, race through transition, mounting and racing a 100 bike ride into transition followed by 100 run. This will be quite the learning experience, followed by a Q&A. Booths and demos will be open until 2:00 PM but you can stay and shop as long as you want! Expect discounts and swag give-a-ways all day. We will send out an email with more specifics but I wanted to let you know to save the date.
Swim, Bike and Run, Run, Run,
Randy Step, an obsessed runner with a sub 12 hour Ironman Triathlon time at Kona
February 24, 2010 - On the trail to Boston!
Yo run gang,
I do most of my training on trails, even for a road race. Running the uneven surface develops the ancillary muscles of the leg and foot, creating more of a muscular balance than the narrow range of overused muscles from running the pavement, reducing the chance of overuse injuries. Another plus, once back on the road, you will run faster with less perceived effort. The same trail training effect comes from snow covered roads, when the entire world becomes a trail! Get on the trail shoes and get in a valuable run today, without having to head to the woods!
For those of us increasing our weekly mileage for a long spring race ahead, feel good runs are few and far between. The good runs will come when we finally plateau and groove into the mileage, the great runs will come as we taper and sharpen, the real reward comes on race day. Hang tough!
Randy Step, an obsessed runner on the trail to Boston!
February 10, 2010 - Do what I say, not what I do!
Yo run gang,
Dont let the weather get in the way of your running, everything else in life does that already! Not to mention, you have no control over weather on race day so you need to know how to dress for all conditions. Get out the door! Winter is not over, but Running Fit has a serious sale on winter gear the weekend, see below.
As the mileage goes up, so does the chance of dealing with a few adaptation pains (I dislike the term injuries.) Yes a step back is sometimes necessary to take two steps forward. Run smart, of course this is easier said than done so when you do end up losing time on the road due to pain, a bit of P.T. can often get you back on the road faster.
I get asked all the time about who to see when sidelined from running due to pain. OK, time for a shameless plug for Probility, because they seriously understand us, the runners, and what makes us tick. The biggest differentiating factor that separates Probility from other therapy is the "hands-on approach to therapy. The runner has a one-on-one 30-45 minute evaluation where the therapist will not only address the actual injury, but will look at the big picture; i.e. Low back pain, pelvis alignment and gait. They will then proceed to treat the "driving" force behind the injury opposed to just prescribing modalities as a temporary fix. The therapists at Probility are not only highly skilled in pt, but many are nationally recognized therapists who teach other physical therapists all over the nation, and we are lucky to have them close by. They believe in treating the whole body, not just the injury, so you can get back on the road, and stay there! The tricky part, In order to make an appointment, a script from a health care provider is necessary; Probility takes most insurances and if you tell your provider you think you can get better faster using Probility, they most likely will let you make that choice. For more information visit www.probilitypt.com.
That said, run smart, in other words, do what I say, not what I do!
Randy Step, an obsessed runner taking two steps forward, at least for now!
February 17, 2010 - love the sport of running.
Yo run gang,
As I clicked on the winter Olympics last night, I was reminded why I appreciate and love the sport of running. When you consider convenience and equipment, compare running to a sport like luge racing, ha! Consider ice dancing, when comes to seeing how you compare to others in your sport, just think if you had to rely on 6 judges that gave you scores from 1-20 based on how your run seemed to them. Time distance and speed rock, non judgmental, non political, the first one across the line wins. That said; I do love to watch the Olympics to see deeply committed athletes laying it all on the line.
Entries for the Martian Invasion of Races are up 50% over last year at this date, the Holiday Hustle and Super Bowl 5Ks were both up over 30%, maybe Michigan is on the way down on the list of the most overweight states with the runners leading the way! Amen.
My 5:30 PM trail run tonight might be headlight free, Im stoked for the longer days and today I saw the first sign of spring, shorts and singlets replacing tights and jackets on the racks at Running Fit! Cool new colors!
Randy Step, an obsessed runner whos not looking for any points for style but I do like the new colors!
