February 4, 2009 - All it took was one 40 degree day.

Yo Run Gang,

Sunday February 1st All it took was one 40 degree day, a bit of sunshine and the running fire is lit, dont let anything blow it out! Be smart, consistent and the magic will come. Dont increase your mileage over 10% per week, stick to hard easy days, (That is, on - off, long - short, or fast - slow, you get the idea.) Work the core on those easy days and Ill see you this spring on the roads, trails and at the races!

Winter is not gone but its going on SALE! Running Fit is blowing out all the winter run gear this weekend! Check the details below. Yes a minimalist sport but even us runners are motivated by a few new toys! Yes, there will be some shoe deals! Run, shop, run!

Randy Step, an obsessed runner ... who can be deluded by one nice day!

January 28, 2009 - When is your run scheduled?

Yo Run Gang,

Its official; we are experiencing a top ten, worst winters in recoded history. (Actually, Im glad to hear that, I was thinking I was going soft!) To add to the misery index, throw in the worst economy since the 30s and you get recession with depression. These times call for a head clearing run, a run with more value than ever for mental and physical sanity. Unfortunately, the motivation to get out the door for such a run drops inversely to the misery index, a dilemma. I remind you of this because knowing your daemons puts you in a better position to fight them. Get out the door, and push the clouds away.

On an upbeat note, I gave talks at 5 grade school student assemblies in the past 2 days, singing them on to the Martian Kids Marathon program. A program that teaches long term goal planning and puts childhood obesity on the run! The kids agree to log, collect, 25 miles between now and the Martian Kids Marathon on April 4th where they will run their final 1.2 miles with hundreds of other kids in front of hundreds of cheering adults! They get a T-shirt, the same finishers medal as the big kids, and all that goes with the accomplishment of a long term goal, a valuable life skill. Have your kids check out the kids site at www.martianmarathon.com/kids  where they can download the log and training manual. I hope to see your family at the Martian Marathon! 5K, 10K, Marathon, Half Marathon and Kids Marathon.

Im running at 5 PM, its in my daily planner. When is your run scheduled?

Randy Step, an obsessed runner who has been told he beats the streets with the running message, much like a fuller brush Christian!

January 21, 2009 - Not too late for a spontaneous road trip!

Yo Run Gang,

Its amazing how the body adapts. Today I ran in sunny 19 degree weather and it felt warm, I was perhaps overdressed but it was great!

Another 10 days of slogging, off season running, will bring us to February 1st, the last of the fun winter races, The Super Bowl 5K, and the first day of spring training. Not exactly spring but February 1st is a good date to start taking your running a bit more seriously again. Time to get onto a schedule and aim for the spring race you entered. (NOT ENTERED? Guilt is a good coachs tool eh?) Check out www.martianmarathon.com  & www.runsuperbowl.com!

Did you know Track is the number one participant sport in Americas schools? No other sport even comes close! I believe the school coaches are true American heroes for what they do, the amount of time spent for little or no pay and putting up with our kids and us parents! Yikes! For those of you with kids in track, consider setting up a Track Night for their team at Running Fit. Well offer additional discounts, arrange for product give-a-ways (Fun stuff from the shoe companies), and give you a gift for the coach. Track Nights (Spike nights) are a great way to kick off the season and do some team building. Call 734-929-9026 and let us know what Running Fit store is closest and what dates work. Then, spread the word!

Not too late for a spontaneous road trip! Join this obsessed runner at the Bigfoot Snowshoe Race this weekend in Traverse City, see www.runsnow.com.  Better yet, escape to Florida for a half marathon in 2 weeks, cheap flights, cheap hotels and very cheap camping available. See www.danceswithdirt.com.

Enough promotional propaganda, get out the door and get in some miles!

Randy Step, an obsessed runner on an obsessive, but fun schedule

January 14, 2009 - The middle of the road will get you run over.

Yo Run Gang,

Have you noticed the proliferation of articles and books with topics like, Run less, run faster, Train only 3 days a week and finish a marathon, or Run your best race on only 20 miles per week? I dont get it. It seems like there is a lot of dumbing and numbing down in all areas of our lives and passions going on in this country. I promise, it wont happen in this blog! My advice for 2009, make a resolution to put in the highest running mileage week of your life and put in the longest single run you have ever done! Perhaps put in your most mileage ever have while training for a specific race. Plan for it, put it on the calendar and make it happen. Youll be faster, fitter and will get the kind of satisfaction not found in with some wimpy attempt to just get by. The middle of the road will get you run over.

Join me at the Super Bowl 5K on February 1st Where I plan to run the course a couple times, to add to the enjoyment and deserving of the Hooters hot wings at the finish! Enter at www.runsuperbowl.com.

Randy Step, obsessed with running with no regrets

January 7, 2009 - Still in love and obsessed my wife, family and running.

Yo Run Gang,

30 years ago I snuck out for a 10 mile run with a beautiful young woman; we were sneaking because her mother considered seeing the groom on the morning of the wedding bad luck. Now with 2 wonderful grown children and 30 years of wonderful memories, we continue to run long together and I believe its possible that this magic can go on for another 30 years. The email that follows adds to my hope and gets me all choked up

Just want you to know I had a blast at the Holiday Hustle since I was the only one in my age group, got a first and a beautiful ornament. I'm new at all this stuff, so thought I had to walk 5 miles, not 3.1. My running son-in law from Crown Point, Indiana told me that distance would be a piece of cake for me. He also helped calm my nerves (by phone) making sure I had the chip in the shoe correctly, etc., etc. When I called him after the race to tell him I was first, he jumped instantly to the Internet to get my times, etc, etc. I told him----"They won't have that this soon", but he was on the site before I finished my protest and there was my name: Rita Rotramel, 79 years old, FIRST! He was more excited than I was, although I was pretty excited too. He has great plans for me next year when I'm 80. I love the shirt and your fun messages. - Regards, Non wimp walker, Rita - Ho Ho Goooooooo

Im reminded how events change people into athletes, at any age! Need a new challenge to rekindle the flame? Join me for a road trip to Traverse City on January 24th weekend for the Bigfoot 5 & 10K Snowshoe Race. Snowshoe running is just running, no learning curve. Well be slow and stumble around a lot but well be laughing, sweating and loving it. You can even rent snowshoes, enter at www.runsnow.com  (Shameless Plug: Snowshoes will be on sale at Running Fit, Traverse City, where packet pickup is held!). I went on priceline.com and there are a ton of cheap hotels this time of year. Ill see you at the most beautiful race start setting you will ever experience, Timber Ridge Lodge!

Randy Step,
Still in love and obsessed with his wife, family and running

2009-01-06 - A new year and time to attack but no rush!

Yo run gang,

A new year and time to attack but no rush! January falls into what I call, off season fun running. Nothing too serious, no real racing, no concerns about a strict schedule. Like December, a time to keep consistent and being content with just getting out the door. Training for the spring race season should start on February 7th at the Super5K (www.runsuperbowl.com), Super Bowl Sunday Morning, the last fun, non race race of the season. Well run easy, have some fun, take home a finisher pint glass then get up Monday morning with fresh legs, a great attitude and a plan for increased mileage and quality running so when spring hits, we will be cranking! See the plug below for Running501, a great place to get a schedule and take your running to the next level. OK, January is the off season but its also the time to set goals for 2010 or they wont happen. Your first 10K, half marathon, marathon or perhaps ultramarathon? One fun goal Ive been chipping away at for a few years is at www.half2run.com. Ive taken on the challenge of running a half marathon in half the states. I shoot for at least 2 new states each year, its the fun stuff that keeps us going! I consider the Martian Invasion of Races as the kick off to spring racing, its the weekend after Easter, April 10th. Choose your distance, make the plan and commit by entering at www.martianmarathon.com.

Get those kids moving! As runners, long term goal planning may be one of the greatest gifts we can share with our kids. (Or any kids you know!) The Martian Kids Marathon requires kids to log 25 miles by April 10th. They will then get to line up and run the last 1.2 miles with around 1,000 new running friends and will get a Marathon Finishers T-shirt and Marathon Finishers Medal. The ability to focus on a goal and chip away at it each day will carry over to all parts of life. Download the fun coloring book style training manual and log at www.martianmarathon.com/kids and get them into the January goal setting mode!

2010, a year or a total run mileage goal for the year!

Randy Step, an obsessed runner with a calendar and pencil in hand!

December 30, 2008 - Any warm winter day is a gift!

Yo Run Gang,

Strange weather but any warm winter day is a gift not to be passed up but the wind! Its time to call in some favors, get a ride upwind and then run home or drive upwind, leave a car and catch a ride back to get the car whenever. I always enjoy a point to point run, it doesnt seem so, pointless!

As silly as New Years resolutions are I enjoy the clean slate feel of the blank running log ahead. A great time to plan, to dream and to start. Having New Years falling in a winter month is a valuable catalyst to get us out the door when we need it most. If youre lucky, you got some Holiday running gifts; these also can help light the fire. No run gifts? This is the week to go buy your self some, call it an investment in motivation, one sure to beat the market in 09! (See the Product of the Week below).

You know I repeat the important stuff. Get online and enter a spring race. Knowing you have committed to an upcoming event will push you out of a warm bed and out the door. For an early season long run check out the Marian Invasion of Races April 3 & 4, 5K, 10K, Half Marathon and Full Marathon. Commit today at www.martianmarathon.com!

Get out and set that point to point P.R!
Randy Step, an obsessed runner looking ahead

December 17, 2008 - The final miles of the running year.

Yo Run Gang,

As we log the final miles of the running year Im reminded of the tremendous motivational value of the log. You may no longer be able to set a PR at a race, but streaks and total mileage PRs are always out there. Totals like the most mileage ran in a day, a week, a year. Streaks like the most days ran in a row or some other motivational streak like number of weeks in a row that you ran at least 3 days. Im sure many of you are looking at the years total and are getting out the door trying to hit a number with value to you. 500 miles, 1,000 miles or maybe 2,000 miles! If you dont keep a log, I suggest you add it to your resolutions!

As the snow blows you will need every motivational trick in the book.

• Run a marathon in 2009! The ultimate gift for yourself this holiday season. Start the process with an entry into Running Fit 501 marathon training program! www.runningfit501.com
• Sign up now for the February 1st Super Bowl Sunday 5K. Having a race on the calendar give your running purpose, you are in training! Enter today at www.runsuperbowl.com. Heck, the finishers pint glass is reason enough!

Get me out of here! Another way to stay motivated to run all winter is to head south for a long weekend of running! A few days in shorts can renew your fire. Join me in Dade City, Florida at Dances With Dirt Green Swamp the weekend of February 7th. I just looked on Orbitz and found a direct Northwest flight from Detroit to Tampa for $169, Thursday Sunday. Grab a friend or 3 or 4, we have $98 rooms blocked at a new Hampton Inn (I have a cheaper hotel solution, scary but clean!). Not ready for a half marathon or more? Come and volunteer, Ill be sure to give you plenty of free time to get in some trail miles! Go to www.danceswithdirt.com and click on Green Swamp! Email This email address is being protected from spambots. You need JavaScript enabled to view it. with questions.

A novel idea, a guys night out at Running Fit, tomorrow night, see the info below. Yes, we know its kind of early for us guys to start shopping for gifts, heck Christmas is still a week away! Get the gang together, Ill see you there!

Randy Step, an obsessed runner motivating you so you can motivate me!

Print this list and bring it in Friday Dec. 19 Sunday Dec. 21, 2008 and get these Last Minute Deals for the Runner on your list or for you!

(You cant go wrong, size hardly matters!)

Socks buy 3 pair, get one free!
Asics Running Bags 25% off
Princeton Tec 4 LED Headlamps, $5 off (Obsessed Runners Favorite toy!)
Running Fit, Nike, Featherlight embroidered running caps $5 off!
Runners World Calendars, 25% off

December 10, 2008 - Slog on!

Yo Run Gang,

Get on your gear, get outside and get to work This is the ad I heard this morning for Farmers Fleet and Supply! Sure sounds familiar!

So, last night, I got on the gear, slapped myself a couple times (Short on sleep) and headed out into the rain. Every step was an effort, I felt dead legged and worked for every breath. 10 minutes in I decided I would run just 30 minutes, what I figured was 20 minutes later I looked at my watch and it had actually only been 2 minutes! I forced out the full 30 minutes, every one of them torture. The moral of the story? Some days just suck. The good part, once I was finished I felt just fine, I was glad I got in a run and I am happy that not many runs go this bad! Many of you have expressed that my obsessed mail offers motivation. I share this story with you so that you know that you are not alone out there on those days when the run goes bad. Slog on!

Join me for the Holiday Hustle 5K in Dexter Saturday night as we go dashing through the snow! More info is at www.runholiday5k.com.

Randy Step, an obsessed looking forward to tonights run, it can only be better!

January 9, 2008 - 2007 was my year for holes.

Yo run gang,

Thought: When you keep a running log, you get to run twice! Especially nice on the days that the run goes well, you experience something beautiful or set a personal record. Recording the texture and details of such a run will add to your running life, again! OK, the New Year is underway and I've beat the log theme to death, enough.

Holes: 2007 was my year for holes. I broke a toe in June and by cutting a hole in all my running shoes, I was able to run pretty much pain free during the 5 months it took until I could finally put on a shoe without a hole. November in Barbados, I ended up with a blister after a couple long hot races. Taking a serrated steak knife I cut a round hole in the heal of my Nike Air Zoom Elites just a bit bigger than the blister. I headed out the door pain free and healing quickly! I felt no effect on the shoes performance; perhaps I'll cut a few more holes and lighten them up. For your next foot problem, consider going under the knife!

On Saturday, put away the Yak Tracks and come Yack on the Track! Open running from 6 AM to 11 AM, U of M indoor track, Ann Arbor. It will be worth the drive to run in shorts and hit the expo! Join us. Enter at www.runhealthystart.com.

Track Meet! After the open run action at U of M, there will be an open track meet. A great opportunity for students in middle school, high school and those of us out of school! A chance to get the feel of running in a full blown meet on a college track with accurate events and timing. Only $5 for kids to enter this priceless experience. Not fast, not to worry, event heats will be by pace. 60, 200, 400, 800, 1600 and 2300 Meters, along with several relays so grab the team! Enter at the door after 11 AM or online.

Get out and run! Randy Step

Head Goat and Obsessed Runner

For more Run Reading, click here: Don't Run To The Doctor!