May 7, 2008 - Your body is out on that crumbling edge, just about ready to break off.
For those of you in marathon training mode, when you get to that last long run be it 20 or whatever, remember, your body is out on that crumbling edge, just about ready to break off. Your chances of getting sick or injured are at an all time high. Avoid sick people and act a little wimpy when it comes to moving a heavy object, doing a big day of lawn work or whatever. Yes, it sucks but you worked hard to get here, be a wimp. That said, I just ran my 20 for Bayshore, Im sick as a dog, and I pulled a quad muscle getting screens down from my attic some coach.
Get out and run some trails! Check out this video from the Running Fit trail marathon weekend, it will help motivate you! http://www.youtube.com/watch?v=tb6F_alzHZU
Get out and run!
Randy Step
April 30, 2008 - Peek into my closet.
Yo run gang,
OK, Im an obsessed runner but have alluded to the fact that Im a closet triathlete. Today, Ive decided to let you peek in the closet. In my past writings Ive talked about having a diversified aerobic activities portfolio, this diversification will keep you sane when your body decides to take some time off in one discipline lets say that plantar fasciitis does not allow you to run today. Rather than experiencing a suicidal feeling, not unlike what happens when the market crashes, you head to the pool or get down the bike, let the endorphins roll and these sports suddenly turn to gold! By entering a multi sport event from time to time, you will enhance your personal perceived value of the other sport disciplines, so that even if you are obsessed in one, you can still be fulfilled by another. A bit more peeking in my closet and you find that this obsessed runner (And my wife Kathy) have competed twice at the Ironman World Triathlon Championship in Kona as Ive said, everything to excess!
That said; its also fun to dabble in the multi-sport brands when it comes to shopping for toys! Running Fit has good stock in tri shorts, suits and tops by brands such as 2XU, Zoot, Sugoi and Pearl Izumi. As an obsessed runner, Im so comfortable with brands like Asics, Brooks, New Balance and Nike, its almost a feeling like getting a tattoo, when I put on a top and shorts by a company like Zoot!
Need a first time tri to train for? How about the T-Rex Tri, 6:30 PM Wednesday evening August 13, 2008. A .5 mile swim, 12.4 mile bike and 3.1 mile run. Enter at any Running Fit and you get the very cool T-Rex race T-shirt when you enter! I love immediate gratification! You can get more information and register online at our website, www.runtrextri.com.
Once in a while we cant help but blow our own horn I just went over the Running Fit donation figures for 2007 and must admit, it gave me a wonderful chill. The 2007 total of in-kind and cash donations from Running Fit to various charities, local races, schools and running teams came to $68,000. Yikes!
Get out and swim, bike, run, run, run, run!
Randy Step
Head Goat and Obsessed Runner, now out of the closet
April 23, 2008 - The great part of about not being in great shape...
Yo run gang,
The great part of about not being in great shape is that a workout is such an efficient use of time. Once in marathon training mode, the long run and weekly mileage need serious scheduling to get done but its finally worth it when the 6 mile run seems like a day off and you realize Youre fit! Pick a race, sign up, and get into training mode!
Run tip of the week: Start and finish long runs near the ocean. I once went to a running camp and was coached by Bill Squires from Boston. Squires coached Bill Rodgers, Dick Beardsley and other notable runners back in the day. Coach Squires said to always start long runs near the ocean so that when finished you could just walk in and ice the legs. I was thinking, great if you live near an ocean. I did find that standing in ice water after the run really does work a bit of magic. The icy plunge removes the day-after long run dead heavy leg feeling. You dont need the ocean, any lake will do this time of year and as summer wears on, the creeks and rivers seem to stay icy cold. I also find that water from the hose runs mighty cold and just running it over the legs for a couple minutes does the trick. Yikes!
Old business: Thank you so much for your tremendous response on how to trick myself into doing core and strength training. The trick thats working for me is the guilt I felt after reading all the things so many of you do to stay strong and flexible. Ive posted your responses at runningfit.com, click here and get ready to be shamed into fitness To the core!
Run, plunge, lunge, repeat!
Randy Step, an admitted weak, inflexible, obsessed runner
April 16, 2008 - Does it get any better, cool mornings, glorious days
Yo run gang,
Does it get any better, cool mornings, glorious days I feel an overuse injury coming on!
Seriously, there is no cramming for the exam in running; the only way to get in long run shape injury free is to creep up the miles. I know the roads and trails are calling but I believe the 10% rule is golden. If you ran 20 total miles last week, this week should not be over 22. The weekly long run can be bumped up about a mile per week. Do you have time to get ready for that half marathon in June? Do the math.
Spring, shoe time Running Fit is offering a great deal for you neutral runners, Asics Cumulus $85, on sale for $67.99 and Asics Nimbus $120 on sale for $85.99. (Neutral? High arches, no motion issues, very cushy shoes.)
Trail race last call! The April 27th Running Fit Trail Marathon and Half Marathon will be filling with no late entry! The Road Ends 5 Mile trail run on April 26th will not be limited.
Please consider joining us for an afternoon in the woods and a free Weed Whacker T-shirt this Sunday, April 20th, 1 PM 4 PM as we volunteer to pull an invasive weed at Pinckney Recreation Area. Optional 5 mile trail run at Noon! This starts at Half Moon Lake! The event is free, but you must pre-register and sign a waiver. Click here for the waiver, online registration and maps.
Patience sucks Thats why they invented Ibuprofen!
Randy Step
April 9, 2008 - The spring race season is truly upon us!
Yo run gang,
The spring race season is truly upon us, for those of you that slogged through the winter miles, its time to reap for the rest of us, its time get out and jiggle the fat!
Last weekend Mars attacked and the earthlings showed up in force, over 3,000 Green Planet runners hit the streets, a Martian Invasion of Races Record. Thanks for choosing Martian, and for all of your positive comments!
Saturdays Meteor 10K was stacked with the best running talent seen in Michigan in a while. 5 men went under a 5 minute per mile pace, yikes! As for the womens race, picture this, a 36:43 for a 10K gets 5th place, 2 women in the 34s! Smokin! Check out the results at www.martianmarathon.com.
The April 27th Running Fit Trail Marathon and Half Marathon will soon hit their entry limits, grab your spot today! As for Saturdays 5 mile Road Ends Trail Run, we dont have an entry limit so if you miss the cut on the long runs, come and join us for this very serious 5 mile run. Enter at www.trailmarathon.com.
Wow, I ask for tips on how to get motivated to do core strengthening and you came through big time. I have not had time to sift through the mountain of emails but promise to put the info online by weeks end. Ive read many and its already making a difference. Strength, flexibility and six pack abs are coming our way! Go to the menus on the left, click on training, then click on motivation
Get out the door ... Now!
Randy Step, an admitted obsessed runner
Yo dirt runners,
South Eastern Michigan is blessed with a ton of great parks and great trails to run on. We need your help to keep them that way. Please join me on Sunday April 20th as I volunteer to work with the Michigan State Park Stewardship Committee. Well be havin a weed pickin' festival of garlic mustard and a pre slaughter run! Click here for more information.
Hydrate or Die!
75% of Americans are chronically dehydrated. (Likely applies to half the world's population.)
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even MILD dehydration will slow down one's metabolism as much as 3%.
One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study.
Lack of water is the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45% and one is 50% less likely to develop bladder cancer.
Are you drinking the amount of water you should every day?
Randy Step
April 2, 2008 - I need core strength to keep healthy and on the road.
Yo run gang,
As an obsessed runner, closet triathlete and aging athlete, now, more than ever I need core strength to keep healthy and on the road but more than ever, I dont enjoy doing the non aerobic stuff. Ive got all the tricks to get myself out the door, can anyone share some tricks on getting us all to do planks, squats and other strength and flexibility work? Email This email address is being protected from spambots. You need JavaScript enabled to view it. with your magic tricks and Ill share them!
Needed - heroes behind the scenes. Its estimated that only 5% of runners who enter races have ever volunteered to work an event. I dont think its because runners are not generous but that its more lack of knowledge about signing up to volunteer and what that might entail. I believe its like entering your first race, the first time you sign up it is a huge step into the unknown, once you do it, youre hooked. Being part of a race crew playing a part of putting on a successful event can be as rewarding as competing in it. Check out www.trailmarathon.com and join us behind the scenes at one of this years events!
My last Alien Plug The weather is looking good for the weekend, come join me in Dearborn for the Meteor 10K or Martian Marathon or Half Marathon and an out of this world expo! www.martianmarathon.com.
Get out and run!
Randy Step
For more Run Reading, click here: Hydrate or Die!
March 26, 2008 - There is not magic when it comes to getting in good running shape.
Yo Run Gang,
There seems to be no magic when it comes to getting in good running shape, just a lot of tough miles on the way but once the fitness arrives there often seems to be a break through run that can only be described as magical! Fast, effortless, glorious!
Just over a week until the Martian Invasion of Races! For those of you running the half or full on Sunday April 6th, consider coming out to the 9 AM Meteor 10K on Saturday April 5th to see perhaps the fastest 10K field ever assembled in Michigan. Not to mention the masters field that is incredible. Check out the confirmed elite runners list at the following link: http://www.martianmarathon.com/index.php?option=com_content&task=view&id=40&Itemid=87. The expo will open at 10 AM so even if youre not racing you can shop the great running bargains! The kids marathon is at 11 AM on Saturday, please come to cheer and encourage Americas youth into a life long love of the sport!
A special thanks to those of you who joined us with our new Kenyan friends last night, well do more of that. And, especially thank you for your donations to the Kenyan Athletic Relief Fund!
Until the fitness arrives, hang tough,
Randy Step
For more Run Reading, click here: Master's Running!
Master's Running
I run. I hit the road in the fall of 1975 at the age of 19, I havent stopped since. Not quite as bad as Forest Gump but I havent missed many days in the last 30 years. I am not alone out there. The 40 to 55 year age group has more runners than any other. They call us Masters Runners, which is a nice way of saying old runners. Masters running is not a term saved for the elite older runner. Fast or slow, you are a still a masters runner.
Like golf, distance running is a sport where age is not much of a factor in performance before the age of 40. In fact, at the marathon distance, experience can be quite an advantage. I can remember watching Portugals Carlos Lopes win marathon Olympic gold in the 1984 LA games running 2:09:21 at the age of 37. At the time I thought Lopes was ancient but I also remember thinking I had another 10 years to train hard and improve my times. It was quite a motivating revelation. Another inspiring statistic for the aging, serious runner is that the majority of runners that make the US Olympic marathon team are over 30.
Running Boom!
Running, as a sport is Booming, Womens running is exploding.
You run like a girlGood for you. A fit woman is a powerful woman. Women run the world. These are just a few of the words adorning womens running shoe boxes these days. These slogans are an attempt to grab a share of the growth in womens running taking place today.
As a running shoe retailer, I can attest to the boom in womens running. When we opened Running Fit in 1984, the sale of womens shoes and apparel accounted for about 30% of our business. In 2000 womens sales were around 50% and we expect that to close in on the 55% mark this year. Women currently make up 75% of our beginning running and marathon training classes.
Running has been doing well in general. Growth of the sport was about 1% per year since 1985 1995 and has been in the neighborhood of 3% per year since. The numbers on the mens side are up but the growth has been slower, around 1% each year. Compared to many flat sports such as tennis, or declining sports such as In-line skating, running is alive and well.
