February 3, 2010 - Out of Africa
Yo run gang,
Out of Africa, back to winter and back to work, yikes!
Nothing goes together like travel and running. What a great way to get your bearings and check out a new place. Yes, you need to be smart and alert in a strange place, but life without adventure they might as well throw the dirt on now.
The Super 5K is this 9 AM Sunday at Running Fit, Novi Town Center and so is the Super 5K sale that runs all weekend, see the info below. We have a big inside space to meet in before and after the run and the forecast looks good, join us! The junk food served post race will get you in the tailgate spirit and the finishers pint glass will earn you the best spot on the couch! Enter at www.runsuperbowl.com, or race weekend at Novi Running Fit.
February, yes, the dead of winter but the start of more serious training. For those of us planning on a long spring race, now is the time to start upping the mileage and running with purpose. In a few months the winter wimps will stand in awe as we step up to the line and speak with our feet!
Run tomorrow!
Randy Step, an obsessed runner excited to take it seriously
January 27, 2010 - This Obsessed Runner is in South Africa.
Yo run gang,
There is no better way to experience a country than to run its roads and trails. This Obsessed Runner is in South Africa today, running in the summer sun. Old news, a year ago Running Fit won the Ubuntu award for being the most humanitarian and giving running store in the world. In actuality, the award is yours, your support of Running Fit and our events made it possible. Click here to read more about the Ubuntu award! This trip is a part of the award. I was finally able to fit it into lifes busy schedule and when I return, Ill post photos and share my experience on the Running Fit Facebook Fan page.
Join Us On Facebook!
To help make the world a better place, join Running Fit as we support international development by hosting a drop box from IICD Michigan. Drop by clothes, shoes, toys, books, and small household items at the 5700 Jackson store. These donations are resold by IICD Michigan (www.iicdmichigan.org), enabling them to train approx. 90 people a year in western Michigan. These people go on to do educational development work in southern Africa, Belize and Brazil (HIV education, teacher training, empowering families to pull themselves out of poverty). If you would like more information about IICD, or a tax receipt for a donation you make, please contact Mike Day at This email address is being protected from spambots. You need JavaScript enabled to view it..
On Friday, I plan to visit the AIDs clinic in Johannesburg, South Africa, to see the work the IICD is doing first hand.
Share running with the world,
Randy Step, an obsessed runner who is truly blessed, and on this great adventure because of you, thank you.
January 20, 2010 - No more Mr. Nice Guy!
Yo run gang,
A couple more weeks of off season running then no more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. I suggest writing a training schedule; its like having a coach. The schedule will always be there telling you when you miss a day! Here is a link to a 10K, half marathon and marathon schedule. Use them as a base then tweak them to your real life schedule and mileage. Homework, dang
As the winter long run gets longer its not unusual to start off at 20 degrees, go up to 40 then back down to the 20s, all in the same run. Im a fan of a running backpack to use as my thermostat, taking stuff off, stashing it and pulling it back out when needed. Having extra warm closes in winter give me a sense of security, especially if something happens and I have to stop or walk. I pack like a boy scout, phone, T.P., GU, Cliff Bars, water, cash, Yak Tracks, whatever. The back pack makes you a self contained athlete on an adventure. OK, lets make the GoLite Rush back pack product of the week, it hugs me like a glove with zero bounce, it rocks! See below.
For you multisport maniacs, a fun way to check your fitness level in winter, or non fitness level to get you motivated, may I suggest a couple upcoming stationary bike time trials. Not on your run of the mill spin bikes but on Power Cycle bike trainers that will give you invaluable information on your biking performance. Here is a link to the upcoming time trail in Chelsea January 24th and one here at Running Fit headquarters, 5700 Jackson Rd. March 21st.
Girls on the Run:
Looking for ladies looking to share their running while giving back to the community! There is no better way than to be a Girls On The Run mentor, for more information click here and change lives.
Run like you mean it,
Randy Step, an obsessed runner, back on track and carrying a pack!
January 13, 2010 - I sure like it better when I get to talk smack!
Yo run gang,
I sure like it better when I get to talk smack, like Im an indestructible running machine Then there are days like today, where I do the toughest thing there is in running, I do something smart but embarrassing, I cut the run short because of some darn pain behind my knee, perhaps a bit of the old I.T. Band. Worse yet, Im running with a couple other runners who I talked into running a snowy trail in the dark and I leave them to return to my car, pack some snow on the leg, and head home. We all need to be put in our place, and the body has a way of doing better than anyone can. Ice and a few easy days and Ill be back out on the trail. This would not have been the case in the early run years; I would have hammered myself into a month off.
This is a good lead in to the product of the week; Ive decided its the KT tape. Just about any pain you are dealing with will respond to a good tape job. The KT tape comes with links to videos on how to tape just about any pain you have. On days you dont run, use the time to learn to run smarter and patch yourself up!
Randy Step, an obsessed runner on the mend
December 23, 2009 - Believe it or not, this obsessed runner has a treadmill.
Yo run gang,
Believe it or not, this obsessed runner has a treadmill but I only use it when the weather is so nasty that even I wont go out. Im happy to report; I have run on it once in 3 years and hope not to need it again this winter! Get out there!
The holiday week is busy but for most of us, the insanity is behind us and getting in the run just became a lot easier, especially on days off work! The best way to celebrate? In my case, with a very neglected Long run!
Enjoy every healthy day,
Randy Step, an obsessed runner heading out the door, today and everyday!
2010, Running Fit celebrates 25 years of commitment to Michigans Running Community!
25 years of running passion and we are as excited about what we do as when we ran our first 5K! We are also happy to report that despite the economy, Running Fit continues to invest in Michigan. In 2009, we moved, built up and updated the Novi and West Bloomfield locations along with the purchase and renovation of a building on the west side of Ann Arbor for our headquarters, warehouse and new retail store. In 2009 Running Fit the event company launched 2 new triathlons, 2 new Dances With Dirt trail runs and added Run Woodstock for a total of 23 annual events. Running Fit has been creating jobs hear in Michigan and in 2009 broke the 100 employee mark. Your commitment to Running Fit and the sport of running has made this happen. Thank you for running and investing in Michigan and making it possible for us to live out our dreams!
The crew at Running Fit, at your service and ready to fit you up in 2010!
December 16, 2009 - This run was worth the cost!
Yo run gang,
The holiday screws are tightening, with gifts to buy, parties, dinners and visitors in addition to the normal job and family requirements. Getting in the daily run feels like lying, cheating and stealing, that is, until you get out the door! Once into the rhythm of the run, breathing in the cold fresh air and breaking into an honest sweat with your senses alive and the smoke clearing from your mind, finally comes the realization that this run was worth the cost!
My wife and I cheated the weather last weekend and went south for a quick holiday visit to my folks and in-laws in Florida and to sneak into the Green Swamp for some warm weather mileage and to tweak the Dances With Dirt course for the February 13th race. Throw in a midwinter break and join the Dirt Crew for a trail half marathon, marathon, relay or ultra in the sun, you will be deserving! Give a present to yourself today, go to www.danceswithdirt.com and commit. Flights to Tampa are a deal and the new Hampton Inn in Dade city is great.
Eat, drink, run and be merry, in any order necessary it to get it done,
Randy Step, and obsessed runner, breaking all the rules of time management
December 9, 2009 - Forget long or fast, think, just get it in!
Yo run gang,
Tonight, snowy gusty winds cracking in the trees, pinning your clothes to the body and taking our breath away what I call a Rambo Run. As Ive said, December is no time to take your running seriously, just get out the door and keep some consistency. Forget long or fast, think, just get it in and take pride in the fact that you are not a wimp!
Early winter is also a time to play in the snow for a bit of cross training. Snowshoes and cross country skis are a staple of most runners garages. The Bigfoot snowshoe race is January 23, a fun winter road trip to the north, go to www.runsnow.com. The week before that on January 16, is the Frosty Freestyle Cross Country Ski Race. Southeast Michigans biggest, best, and only cross country ski race! The 15K and 5K Frosty will be held at Huron Meadows Metropark just south of Brighton, MI. www.NordicSkiRacer.com/frosty
I know December is busy but at 6:30 PM next Monday, December 14th, you are all invited to a Boston Marathon Training Orientation meeting. No charge and open to anyone. For those of you headed to Boston, this will be a place to hook up with a like minded, like paced, training group to get you through winter. For those of you who just dream of running Boston some day, it will be a motivational evening of good stories and great information. Ill be there telling the kind of Boston stories you would expect from this obsessed runner and perhaps a few bad jokes. Come dressed to stretch and lay around on the floor, maybe Ill bring a beer or two. The meeting will be at our Ann Arbor Headquarters store, 5700 Jackson Rd, just off the I-94 Zeeb Rd. Exit
I write a few times a year for the Outdoor Athlete Magazine, its a free to pick up publication you can get at any Running Fit and pretty much any bike shop or run shop in Michigan. In the current issue I address barefoot running. If you can put up with my midweek writing, you might find it interesting.
Just get out the door,
Randy Step, an obsessed runner hoping to catch a 50 MPH downwind gust on the run tonight!
December 2, 2009 - Your run will be rockin'
Yo run gang,
I just love winter running! The extra cushion from a light crunch of snow under my shoes, the sparkling frost that forms on my hat, the Yak Tracks I wrap around my shoes to give me a no slip macho feeling as I run recklessly across ice patches, mastering the environment. Ok, the truth is, winter is here and you might as well love it or leave it, no matter what you really think about winter So, I just love this long, cold, dark Michigan winter! The new tech clothing has made it easier to enjoy winter runs. If you are new to winter running, you will be surprised how few items you need to run through any conditions. (Shameless plug: With the sale on, see below, its a great time to layer up!) The goal now is to stay consistent and run and adapt to the weather as it changes so that when spring hits, your running will be rockin!
Run Snow!
Randy Step, an obsessed runner ready to attack the winter!
November 23, 2009 - Tis the season!
Yo run gang,
Tis the season! This time of year is like no other, the daily run is under constant assault from parties, family gatherings, work, to do lists, crappy weather and short days. It will take a planned counter attack to hold your ground and get (Squeeze) the run in. Have an extra set of running gear in you car and under your desk, be prepared to shoot out the door whenever an opening strikes. Pull over while stuck in traffic, pull on the stuff and get in some miles. If an appointment gets canceled, get in a run before anyone has time to grab your hour. Forget about taking showers and primp time, forget about waiting to get home to a better run route, remember, those who are picky go without! Long blocks of time are at a premium; go for shorter and faster runs to satisfy the need for fatigue! Keep the faith, it wont be easy but nothing good ever is. We know that after a run, we are more productive and attentive workers and family members so the goal is noble not selfish.
Get out and run!
Randy Step, an obsessed runner who changes his clothes in his car more often than in his house
November 18, 2009 - Time to "Jiggle the fat"!
Yo run gang,
By now we should have all made friends with darkness. Ill be heading to the trails tonight looking like the Vegas strip with my GoMotion chest mount light attached to a backpack and my 4 LED Princeton Tech head lamp. In our simple sport, its fun to have a few toys to play with!
Its time to jiggle the fat (I believe that is the technical holiday season running terminology)! The sure way to avoid the party weight gain is to be training for something. Commit to a long spring race now, as you know, busy people do everything, the rest do Nothing, so, dont miss a single party or single training run! Martian Marathon, Half Marathon and 10k are April 10th, not to mention the fun races along the way to keep you consistent. Next week, kick off the training with the Detroit Turkey Trot 10K, www.theparade.org/turkeytrot follow it up Dec 5th at The Holiday Hustle 5k, www.runholiday5k.com then, www.runsuperbowl.com.
Run, but dont miss the fun,
Randy Step, an obsessed runner on his way out the door
