July 7, 2010 - Back Off!
Yo Run gang,
When running alone I would run through scenarios in my head of some idiot or lunatic assaulting me and how I would respond .. in these day dreams, me, a scrawny runner dude, would throw a sucker punch and the bad guys would run off ... sure. As runners we all have stories, I've been yelled at and have had beer cans thrown at me from rednecks in trucks and I've had a confrontation with a guy on a mountain bike threatening to beat me up the next time I run on the trail in the same direction that he rides. In most cases I was smart and did not yell back ... but a couple times, when I knew the terrain well ... I've had to put the hammer down and make some quick moves to escape. Dumb.
I've considered taking a self defense class but the ones I've seen all seemed hokey, until I met this character Lee Shaykhet, a smart dude who once trained special forces in the former Soviet Union, a guy I would call the real deal. I met Lee in the store while he was in town teaching defensive moves to a local police department. Everything he said about self defense made sense in a way I have never heard before. Since, I have had a bit of training with Lee and I can tell you it gives instant confidence. When you encounter a situation, you will naturally respond the way you are trained. Lee's training is simple, smart and unbelievable effective, the simple moves he demonstrated and the common sense suggestions on how to react will stick with me forever. It's a truly liberating feeling.
I'd call this a shameless plug but it's something I believe can change your confidence in a way you might not have imagined. Lee has agreed to give a group session on Thursday July 15th from 6:30 PM - 8PM at Running Fit at 5700 Jackson Rd. The class is limited to the first 20 to RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it.. The introductory price for this training is $70, you can pay at the register on class night. I see it as a lifetime of confidence for about the price of a good sports massage. Make that 19 spots available, I just signed up my daughter! Did I mention, besides being deadly serious, this class is actually fun and entertaining!
Randy Step, a scrawny little obsessed runner, you don't want to mess with!
June 30, 2010 - Shoe Love...
Yo run gang,
For those of us with a favorite running shoe model, life is good, it’s when you’re in between and searching … that no run can feel just perfect, good maybe, even great … but not perfect. As a running store guy I can still only get so much advice on what shoes might work for me. By knowing my foot type, the mileage I’m running and what shoes I’ve liked in the past, the brilliant staff at Running Fit can narrow down my choices and after trying on the several suggestions I can head out the door with the best fit, the best guess. With this system I often find shoes that I like and that work well for me … but the real answer will not be known until I’ve grooved in a bunch of miles and get to know the shoes and how they perform for me, intimately. Like so much in life, it’s not until we’ve been down many roads and in all conditions do we know the experience is, true love. Shoe love?
I’m currently loving my Brooks Cascadia trail shoes, as for my road shoes “I really like” my Mizuno Elixers … the search continues, but a pleasant search it is.
Love your run,
Randy Step, an obsessed runner, taking a serious look at a pair of “Nike Lunar Elites” … and wondering when Nike stopped using “Air” in their shoes? Shoping, searching.
June 23, 2010 - Comin' Back!
Yo Run Gang,
My friend Karen trained diligently all winter to run a 50K mountain race. A week out from the event a rock shot out from her lawnmower, shattering her tibia.
Life is not fair and as athletes we are reminded of this often. There are no givens, in training, racing or life. When aiming at a long term goal we put a lot of life's eggs in one basket, a risk-reward scenario. The risks are high, a lot can happen during several months of training, especially as race week draws near when our bodies are on the edge, ready for injury or sickness.
We can hope for the best, but need to have a plan for the worst. By reminding ourselves that there is perhaps an 80% chance of making it to the starting line we might train a bit smarter, taking days off when a pain comes up or we are feeling run down. We might be more flexible with our plans, keeping family and friends intact. The worst case scenario plan? Be ready to switch gears 180 degrees when tragedy hits, putting all our effort in a new direction, making a plan for recovery and getting just as focused on the next big comeback as we did for original plan.
Dang, why is it that the hardest things in life to do are the right things?
Run smart,
Randy Step, an obsessed runner, inching my way back from injury ... while wanting to run back!
June 16, 2010 - Busy, busy...
Yo run gang,
Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com . Yes, the short race 13.1 miles but you can even do it as a hike!
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited! Runtrextri.com
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
Do it all,
June 9, 2010 - I'm Bluffin'!
Yo Run Gang,
Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com. Yes, the short race 13.1 miles but you can even do it as a hike!
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited! Runtrextri.com
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
Do it all,
June 2, 2010 - Birthday
Yo Run Gang,
Birthdays are a celebration of life so why let age get in the way? After one hits adulthood the actual age of a person is not very relevant, actually, even keeping track of your age can be detrimental, you are either too young or too old, by just mentioning your age you open yourself up to age discrimination either way. Better to be judged by your accomplishments along the way.
This may not be a popular thought, but I believe age groups in running need re-thinking. I often get an age group medal that I would not have if I was in the next older age group where people ran faster than I did. This happens more often in the younger age groups ... so why should a younger age group winner get an award for running a time slower than an older runner? Should you get an award just because no fast people your age show up? Wouldn't it be better if the awards were given to the top so many % or runners, just based on time? Better yet, if you want to keep age groups, throw out any times of all runners who ran slower than anyone older than themselves, then calculate the awards. This would encourage us all to train that much harder. Just some birthday thoughts ... on my birthday!
This weekend brings us a Michigan classic, the race from Dexter to Ann Arbor. Point to point races seem to make more sense than running like heck, only to end up where you started! The race is sold out but it's fun to go to Ann Arbor anyway to enjoy this great city, the race weekend party atmosphere only adds to the fun, besides, you can take advantage of the race weekend sale at Running Fit (Sorry for the shameless plug!)
Run forever,
Randy Step, an obsessed runner, of an irrelevant age!
May 26, 2010 - Minimalism!
Yo run gang,
While playing (running) in the woods this morning, I was again reminded that running really is play time, an escape from the so called "important" activities of this adult life. Running gives us time to be ageless, a time to put our mind, body and soul into an activity with little practical value ... NOT! The late runner philosopher Dr. George Sheehan once said, "running is like religion and play, it resembles art and music, filling an area of life with great importance ... perhaps one of our most important functions, helping us discover and form the self, a place of self discovery"... Running really does ROCK!
Minimalist running is all the craze and the Vibram 5 Toe shoes are leading the retail end of the charge, basically a rubber glove of a shoe, allowing one to run barefoot with some protection of the foot. We don't suggest you go out and start putting in your miles in 5 Toes but to slowly work your way up as the foot strengthens. Running in 5 Toes will help teach your body proper form and will increase foot strength, a worthwhile addition to the runner's arsenal, not to mention, they are just plain fun to kick around in!
Do I dare include a link to a banned Nike ad for minimalist shoes and "Natural" training, we're talking about the "Bare" basics here ... What the heck, (youtube.com/watch?v=m474JNTLKnQ ) If you find this fun, join us at runwoodstock.com .
Get out and play,
Randy Step, an obsessed runner who's idol is Peter Pan!
May 19, 2010 - Help me with my bike, please
Yo run gang,
Enjoy every healthy running day. I recently took a fall and need some run time off, luckily, I can bike and swim with the injury, and I'm a triathlete for the summer ... Or else I might have had to been put on suicide prevention watch! Seriously, it's good to have options, like a diversified investment strategy, but I can't wait to get back to running, the "Blue Chip" of all fitness activities!
Some days you need to blow your own horn. If you are fans of Running Fit, please take a sec to vote us #1! Go to www.competitor.com/50Best and tell them why we are the best. Last year, Competitor received more than 12,000 nominations, which play a critical role in determining the selection of the 50 Best, (We made that list!) with the Naperville Running Company honored as the 2009 Store of the Year. We'd love to be in their shoes! (Their shoes? That sounds wrong for some reason!)
Forbes Magazine prints a list of Rip-Offs, yesterday's was the curved soled shoes that supposedly work your butt... but mostly affect the foot and ankle. I hate gimmicky crap. http://finance.yahoo.com/family-home/article/109576/10-ways-youre-getting-ripped-off
Check out our product of the week, I promise it will be worth your while to make a trip to Running Fit H.Q. for deals as we do our spring cleaning!
Run every day you can,
Randy Step, an obsessed runner ... hauling a bike around.
Randy Step, an obsessed runner, and extreme athlete, just like you!
May 12, 2010 - Run Like an Animal!
Yo run gang,
Running gets us down to bedrock. Each run requires basic physical and mental strength just to head out the door. Some days, our body lets us know it really doesn't want to do this, much like dragging an unwilling dog on leash with his paws kicking and dragging. Ahh, but on those days when our bodies are jumping and barking at the door, ready to go ... We marvel at the "X" Games and sports that are called "Extreme", when in reality, there is no more extreme sport than distance running, one that has us heading out, day after day to do battle and keep the edge, heading out regardless of how we feel or what the conditions, knowing that nothing good comes easy and what we will get for our hard work and extreme behavior is good, very good. When race day dawns, hang on to that leash tight and be ready to keep up with a happy, well trained body, pulling us forward to personal greatness. Now, give yourself a pat on the head!
Run like an animal,
Randy Step, an obsessed runner, and extreme athlete, just like you!
May 5, 2010 - Snorkle?
Yo run gang,
As an obsessed runner, my goal is to run for a lifetime. For that to happen, I believe the body needs core strength, recovery and seasonal changes in training, dang, don't you just hate that? Like so many things in life, the sacrifices needed to accomplish long term goals are worth it.
My system the last few years is to become a triathlete for summer, training starts after my spring marathon and goes through August, then back to fall marathon training! Well, Boston is over and I'm at it. I find the convenience of jumping in a lake to get in my swim beats going to a pool, besides, the open water experience helps in the event. The water temp is only 60 or so now but with the right stuff, the temp matters little. (Do you feel a shameless plug coming on?) My Zoot Fusion full wetsuit fits and works great. We tested several and it's one we stock at Running Fit, $300 makes it a reasonably priced. I wear an insulated swim cap, swim gloves and swim socks made by "Blue Seventy", I also like their open water swim goggles. Swim accessories are at our 5700 Jackson Rd. store in Ann Arbor, in Novi, and online at runningfit.com. Did I mention my swim snorkel?
Swim, Bike, RUN!
Randy Step, an obsessed runner, who is having fun playing with his new multisport toys!
