2019-07-10 - Peace, love, music & running
Not exactly the normal motivational get your butt out the door midweek but putting a long trail run on your fall calendar may just get you into the woods NOW! Run Woodstock is an event we all need, a weekend escape from normality. As Run Woodstock continues to rise above the astral plane, space becomes limited. Don't miss your chance to camp out on the land and set your soul free, less than 100 walk in campsites left. Enter an event and grab up a site today, your body and mind will thank you, dig?
Yes, Run Woodstock is trail running, walking, camping and yoga nirvana but it's also a weekend of great live music! We have a couple exciting new bands in the lineup this year, The Honkey Tonk Club of Detroit, fronted by the soulful pipes of Liz from the Brunswick Brawlers, also, Mile High, a fresh new group ready to hit it big. Lemon James will be back like the ghost of Hendrix, along with the boys from across the pond, The UK Mods. Taste will be back to rock the last loud set on Saturday and the night will finish around the main campfire with an acoustic throwback by Double Take.
Come run and lose the fog,
peace out,
Randy Step, an admitted obsessed runner who has drank the Cool-Aid and want you to join me, dig?
2019-06-26 - Run Healthy
As runners, we drink a lot more fluid and consume more calories than those who are sedentary. That said, our risk of health problems due to taking in chemicals, pharmaceuticals and whatever other impurities there are in our food and water may also be greater. In addition, we suck in a lot more air that is filtered by our lungs than the average couch potato. I believe we need to keep this in mind, and look to run in spaces away from busy roadways and dirty air, and look for sources of healthy food and pure water. We need to be aware.
Run smart, starting today,
Randy Step, an admitted obsessed runner who just hates the idea that all this running does not make us bulletproof, but we can drink and eat our way into a kind of Kevlar vest!
P.S.: Trail running is tough... but rewarding! Earn bragging rights and bluff top views (including 'the most dramatic aid station location in the world' at DANCES WITH DIRT DEVIL'S LAKE. Choose 10K, Half Marathon, Full Marathon, 50K, or 50 Miles to take in the incredible Ice Age Trail sights, sounds and fresh air! July 13 in Baraboo, WI. Register for your next adventure (or sign up to volunteer!) HERE.
2019-06-12 - Race or Race Again
You will always remember your first long race or triathlon, but if it was awhile ago, just how much? Yes, it may have been life-changing and left you with skills you use daily, like long-term goal planning, an understanding of delayed gratification, excellent time management and perhaps healthy changes in your diet. Crossing the finish line might still be a vivid memory, but how about the feeling you got when you signed up and committed? Or the way the upcoming event was constantly on your mind and, in many ways, defining who you were?
This is a reminder, a reality check, YOU CAN have that living-life-in-full-color feeling again! You can blow away the cobwebs from the often mind-numbing day to day lives we fall into. You can commit again and shake up your world! Perhaps an ultramarathon or trail marathon to light your fire?
Kaboom!
Randy Step, an admitted obsessed runner who gives you permission to dare to be great! If you have not raced long, I hope I have given you the ammo to get you to fire the starting gun! This is the time! Here are the races! http://rfevents.com/event-calendar
P.S.: OBERUN 5K IS OVER 90% FULL! Don't miss the hottest Summer Solstice party of 2019! We can't think of a better way to celebrate summer than a 5K dash to a beer garden serving up cold Bell's Oberon! Pair this summer favorite with a bottle opener finisher's medal, a finisher's pint glass, a sweet shirt, food trucks, board games and live music! Join us in Ypsilanti, MI on June 21, 2019 in Ypsilanti, MI.
2019-06-06 - Listen to your body
Baby Goat here!
If you've followed along with me at all... You know I was STRUGGLING to get my butt out the door after our never ending winter. So now I've got good news, and I've got realistic news. The good news is... the better weather and longer days really did put a SPRING in my step. I've been getting in my miles, getting the ol' tush out the door, and the running fire is re-lit! The realistic news? When things are going good its easy to go overboard! I put in a hard effort long run on Sunday, and followed it up with two more hard efforts. Do you know where this story is headed? Me too. Yesterday I woke up (on Global Running day no less!) and my body wasn't just telling me I needed the day off, it was screaming. Instead of pushing through it and getting out there so I didn't ruin my streak, I took the much needed day off. Listen to your body, it knows you best! The rest and recovery days are just as important as the hard efforts!
Baby Goat, an admittedly (not quite as) obsessed runner happy I took the break so I can get back out there today.
P.S.: OBERUN 5K IS OVER 80% FULL! Don't miss the hottest Summer Solstice party of 2019! We can't think of a better way to celebrate summer than a 5K dash to a beer garden serving up cold Bell's Oberon! Pair this summer favorite with a bottle opener finisher's medal, a finisher's pint glass, a sweet shirt, food trucks, board games and live music! Join us in Ypsilanti, MI on June 21, 2019 in Ypsilanti, MI.
2019-05-29 - Today's run may be it!
It's amazing how different we can feel both physically and mentally at different times during the same run. We live for the magic runs that are effortless from the first step to the last, leaving us fired up for the next time out. That said, more often we start out dragging, breathing hard, feeling heavy and tired. Usually it takes a couple miles for the body to groove in so no matter how bad it starts we can be patient...Miserable, but patient. We are rewarded as our heart rate drops and our steps become light ... But not always. We may head out rested and ready to get in a good solid effort, and for no reason our bodies head south. We may battle the demons for a while only to end up in a walk. We may try and the body will have none of it. We struggle home, hoping for a change in biorhythms or whatever, they may not come. Tomorrow will rock.
So much for motivation, eh?
Randy Step, an admitted obsessed runner who is here to remind you to get out the door, this may be your day, don't miss it!
P.S.: June is just around the corner and you have so many opportunities to hang with the RF gang!
June 8, 2019
Northville, MI
Flirt With Dirt 5K & 10K
You'll love this low key dirt run!
June 15, 2019
Canton, MI
Canton Liberty Run 5K, 10K & 1 Mile
Stars... Stripes... and SUPERHEROES
June 21, 2019
Ypsilanti, MI
Oberun 5K
Celebrate summer with friends, fun and OBERON!
The Oberun 5K is over 75% sold out, register now!
2019-05-22 - Get out your toys!
Baby Goat here, stopping by to talk TOYS! Running is a sport that doesn't require all the bells and whistles... but I'd be lying if they didn't bring a little fun and excitement to the experience. We had a TOUGH winter. I didn't get out the door like I should have and my Garmin was dead in a drawer for far longer than I care to admit. Thankfully spring sprang and the watch made its way out of the drawer, on to my wrist and OUT THE DOOR! It has been a slow go getting back into the swing of things but I was reminded how much I love run tracking TOYS! Watching that resting heart rate come down after a sedentary winter, actually hitting my step goals, seeing the minute per mile pace knock back towards where it should be, and watching my weekly mileage increase has motivated me to get out there... like beating those Candy Crush levels... but BETTER!
Get out your toys and play,
Baby Goat, an admittedly (not quite as) obsessed runner excited to get out of the office and hit my 6th day on my step goal streak.
P.S.: June is headed our way and you have so many opportunities to hang with the RF gang!
June 8, 2019
Northville, MI
Flirt With Dirt 5K & 10K
You'll love this low key dirt run!
June 15, 2019
Canton, MI
Canton Liberty Run 5K, 10K & 1 Mile
Stars... Stripes... and SUPERHEROES
June 21, 2019
Ypsilanti, MI
Oberun 5K
Celebrate summer with friends, fun and OBERON! The Oberun 5K is over 70% sold out, register now!
2019-05-09 - Put a spring in you step
No warm spring days in sight but the temps have been great for getting in the run, yes, some splashing around in puddles but, heck! We are lucky to have a sport that gets us outside and smiling while much of the world whines about the weather. Let's get out there and take in the sights, sounds and smells of spring while enjoying these 50 something degree days!
Run right through those puddles!
Randy Step, an admitted obsessed runner reminding you that It's not too late to sign up for Friday evening's Hightail to Ale at Atwater Brewery in Detroit, Looks like 55 degrees for the 6: (Beer) 30 start! Run, walk or stroll the Detroit riverfront then grab your medal, a beer and enjoy a great band. Cheers! Late registration is still available Thursday evening from 4-7PM at Running Fit in Northville, and race day from 4PM-6:15PM at Atwater Brewery in Detroit! (Shirts and shirt sizes are limited and cannot be guaranteed for late registration)
2019-05-01 - Savor the Pain
After a hard, long race, I often use the line, savor the pain, you worked hard to feel this bad and that those living in a couch potato haze never get to experience the high highs and low lows of life, just an endless blah. During the run, our body tries to stop us from running into pain, a natural defense for sure. That said, our body does not distinguish the pain of injury over the self-inflicted pain we might be facing while running fast, long or pressing up a long hill, this is not the time to listen to our body, this is the pain we came for!
I hope you find the pain you seek, today!
Randy Step, an admitted obsessed runner who feels bad for those who think all pain is to be avoided, they shall never live life in full color.
P.S. Come and put the hammer down and hurt with us for 5K at Hightail to Ale in Detroit on Friday evening, May 10th, We will savor our pain together with an Atwater Dirty Blond in Hand! Don't miss a beautiful run along the Detroit riverfront followed by a beer party including food trucks, cornhole and live music... Did we mention BEER?! Great custom shirt and pint glass to all entrants, sweet bottle opener medal and an Atwater Brewery beer to all finishers. The perfect jump back into this running life!
2019- 04-25 - Yes, you are a runner
I just got back to running after 3 weeks off with a pain I had to work through. With every break in running I can't help but get a guilty feeling, like I'm a phony or loser ... Especially when I write the midweek run mail! Yes, this is ridiculous, I know I am a runner and setbacks are part of our sport and our lives. I will be a runner until death, even if I can't ever run another step. Be proud of yourself and your running, no matter what pace or how short or long or however many days you run in a year. You are a runner.
Run forever and ever, amen,
Randy Step, an admitted obsessed runner ... who is very slow and is throwing in lots of walking, so there!
P.S.: The perfect plan for getting back into the swing of things is a FUN run/walk! Join us on Friday night, May 10 in Detroit, MI at Atwater Brewery for the Hightail to Ale 5K! Don't miss a beautiful run along the Detroit riverfront followed by a beer party including food trucks, cornhole and live music... Did we mention BEER?! Great custom shirt and pint glass to all entrants, sweet bottle opener medal and an Atwater Brewery beer to all finishers. The perfect jump back into this running life!
2019-04-11 - Run, cheer, run!
A big weekend in Running is upon us, locally, the Martian Invasion of Races on Saturday in Dearborn and on Monday, The Boston Marathon. The running weather for Martian is looking perfect and you still have the chance to enter online until noon today, or you can register at the expo tomorrow, or race morning. With a 5K, 10K, 13.1 and 26.2, we can choose our challenge based on how our training is going ... or not going! It can be quite an inspirational day at Martian, those running the 5K or 10K won't have long to wait after their finish to see the Marathon leaders come in, around 10AM. A marathon finish line offers a powerful motivational experience for the spectator, seeing goals and dreams come true, live and in person is priceless. Try to make it to Dearborn for the experience, also, if you can sneak it in on Monday, catch some of the Boston Marathon coverage streaming online. https://www.baa.org/races/boston-marathon/watch/tv-coverage
Run, cheer, run!
Randy Step, an admitted obsessed runner looking forward to a big weekend in our running world. For those of you toeing the line, at whatever race or distance, I'm proud of you already!
P.S.: DAYLIGHT. SUNSHINE. WARMER FORECASTS. Any of these things have you feelin' good? Turn your face toward the sun, breathe in the fresh air and let yourself feel inspired for a big year of FUN and RUNNING! Here are some fun favorites to add to your list:
Hightail to Ale 5K
(We hear there might be a discount in the Martian Invasion of Races Virtual Goody bag... just sayin')
Atwater Brewery - Detroit, MI
May 10, 2019
BEER, RUNNING... DID WE MENTION BEER!
Oberun 5K
Wiard's Orchard - Ypsilanti, MI
June 21, 2019
Celebrate the Summer Solstice with a 5K run/walk to a beer garden!
2019-04-03 - I can, because I run
A wise old runner said, I don't run because I can, I can because I run. Our fitness level gives us access to so much life has to offer. We can fly up a flight of stairs or park in the far corner of the lot at Costco and not be in the tangle of cars vying for a front row spot. We can visit New York City and take in all the sites on foot, even walking from Battery Park to Central Park. Yes, running can add years to our lives and life to our years. Really, a new study shows a fir 75 year old is twice as likely to live to 85 than somebody with a sedentary lifestyle.
Get out the door today, so you can get out the door forever!
Randy Step, an admitted obsessed runner who was amazed to find out the results of a study that showed those who ran in the Martian Invasion of Races experienced better sex lives, made more money and were found to experience more joy and happiness than dead people! Enter here and live it up!
P.S.: DAYLIGHT. SUNSHINE. WARMER FORECASTS. Any of these things have you feelin' good? Turn your face toward the sun, breathe in the fresh air and let yourself feel inspired for a big year of FUN and RUNNING! Here are some fun favorites to add to your list:
Hightail to Ale 5K
Atwater Brewery - Detroit, MI
May 10, 2019
BEER, RUNNING... DID WE MENTION BEER!
Oberun 5K
Wiard's Orchard - Ypsilanti, MI
June 21, 2019
Celebrate the Summer Solstice with a 5K run/walk to a beer garden!
2019-03-27 - Yikes, spring running!
It has been an odd and brutal winter. Spring seems to have taken us by surprise and it's hard to wrap our heads around the idea that it's time to line up and enjoy some races! CHARGE!!! Next up will be the Martian Invasion of Races, the 5K and 10K courses are perfect for those of us not quite ready for a spring Half or Full Marathon! I've run plenty of events in my life and can say that the Martian 10K course is a great one. It starts with 3 miles of stately old Dearborn neighborhoods followed by 3 miles of a wide, winding paved path through woodlands skirting the back of The University of Michigan Dearborn and past the Fairlane Manor, an architectural gem built by Henry Ford and his bride Clara at the turn of the century. The races start and finish in the heart of downtown West Dearborn and many bars and restaurants in town have post-race discounts and specials for those wearing a race medal!
It's time to COMMIT and RUN,
Randy Step, an admitted obsessed runner who is digging a bit of sunshine and looking forward to the upcoming invasion.
P.S.: DAYLIGHT. SUNSHINE. WARMER FORECASTS. Any of these things have you feelin' good? Turn your face toward the sun, breathe in the fresh air and let yourself feel inspired for a big year of FUN and RUNNING! Here are some fun favorites to add to your list:
Hightail to Ale 5K
Atwater Brewery - Detroit, MI
May 10, 2019
BEER, RUNNING... DID WE MENTION BEER!
Oberun 5K
Wiard's Orchard - Ypsilanti, MI
June 21, 2019
Celebrate the Summer Solstice with a 5K run/walk to a beer garden!
203-21-19 - Fight the good fight.
After the brutality of an endless winter, it only takes one nice day and then we hardly need a motivational push out the door to get in the run. The reality is that we will quickly forget the cold and start blaming the heat, our busy lives or whatever excuse we need to knock back the priority of our daily run. Our health is everything and the run is a big part of it, not just the run itself but the healthy changes in lifestyle we make due to our commitment. We all know how easy it is to lose focus when we are not facing a health crisis, then, one day, we wake to see a person in the mirror we never thought we'd be, or worse, wake up to one of the many diseases caused by poor choices. Yikes!
Hang tough and get your butt out the door,
Randy Step, an admitted obsessed runner with as many excuses as can be imagined, continually digging myself back to the surface to fight the good fight.
P.S.: DAYLIGHT. SUNSHINE. WARMER FORECASTS. Any of these things have you feelin' good? Turn your face toward the sun, breathe in the fresh air and let yourself feel inspired to kick off spring at the Martian Invasion of Races! Only 3 week to go, REGISTER NOW for the Martian Invasion of Races 5K, 10K, 13.1M, 26K or 26.2M on April 13, 2019 in Dearborn, MI! Or check out the other race dates below--beer adventures, trail adventures, tri adventures and more!
2019-03-13 - Pointless runs
Yesterday I had a fun point to point run, something I don't do often enough. There is a strange motivational quality to running someplace as opposed to ending up where you started. I guess that makes sense at some level. Due to the nature of a point to point run, once you start, it's kind of like you are all in, if you're headed home or to work or whatever, you will need to finish this run no matter what. With the high winds we've been having, running point to point can make for a pleasant run on an ugly day. That said, yesterday was a beauty and my run was a bit uphill and into a light headwind, still, a rewarding run all around, adding to my sense of accomplishment and sense of adventure. I need to remember to ask more often, "Hey, which way are you headed? Do you mind dropping me off along the way?"
Turn your loop into a straight line today,
Randy Step, an admitted obsessed runner, keeping it fun and getting it done.
P.S.: There is some warm weather in the forecast which means there is RUNNING in the forecast! There is less than five weeks until our favorite OUT OF THIS WORLD race weekend. REGISTER NOW for the Martian Invasion of Races 5K, 10K, 13.1M, 26K or 26.2M on April 13, 2019 in Dearborn, MI! Don't miss glitter fill finisher medals, custom technical shirts to all entrants and a day filled with more Martians than you can imagine.
2019-03-07 - SUCK IT, Winter!
Baby Goat here... The Head Goat is out of town and I've gone ROGUE!
Let's face it, people, this winter is never going to end! I'm cold, I'm tired, and I do not want to get my butt out the door! I'm tired of washing my running jackets, I'm tired of hunting for the perfect hat for the specific temperature of the day, I'm tired of wet socks... So you know what winter, SUCK IT!
Let me explain to you what I just did there... When I was a high school runner I invented a little game called "1, 2, 3, complain." The concept was very simple, on those days I just didn't want to do it, I would say "1, 2, 3, COMPLAIN" and spend the first minute or so of my run complaining out loud. So put your shoes on and get your butt out the door, start your run by shouting about all the things you're sick of... maybe even throw in a SUCK IT, WINTER! It will get you giggling, you'll have gotten all that nonsense off your chest and you're already through the hardest few minutes of your run.
Dig all your winter gear out and get out the door,
Baby Goat, an admittedly (not quite as) obsessed runner... who can't wait to tell winter how I really feel tonight!
PS: Show winter you're over it as loudly as possible by joining us Sunday morning, March 10th for SHAMROCKS AND SHENANIGANS! The temps are actually looking up! Online registration closes tomorrow at NOON, so REGISTER NOW FOR 5K or 1K. All of the proceeds from Shamrocks and Shenanigans go to Save A Heart supporting patients and families at the C.S. Mott Children's Hospital Congenital Heart Center.
2019-03-01 - Running is pure, true and simple
The daily run is not liberal or conservative, has no religious affiliation and has no enemies. The daily run can help lower blood pressure, contribute to cardiovascular health and has many other physical and mental health benefits. Rich or poor, in good times or in bad, the daily run is accessible to us all. Running events are celebrations of the human spirit, bringing together millions of people that support each other and share common goals and aspirations.
The daily run is yours and is just outside that door,
Randy Step, an admitted obsessed runner, can you tell?
PS: We had a very human moment yesterday, If you saw on Facebook and in your e-mail that you had until the end of the day yesterday to sign up for the OBERUN YPSILANTI EARLY BIRD PRICE... we were aaaaalmost right. February is hard... right?! So.. BONUS! You have until the end of the day TODAY to pay the early bird price for the Oberun 5K in Ypsilanti, MI on June 21, 2019. Summer, friends, fun and OBERON!
2019-02-20 - The run upstages the weather!
The RF Events Crew on yesterday's sun, fun run!
It doesn't take much, sunny, 20 degrees, no wind, decent footing and the run takes center stage, not the weather! No doubt the pure crap days make my comments about today's run ring true. That said, we are over the hump as far as winter, in a couple weeks it will be time to ramp things up and stick to a plan that will get us to our goals. Here are some schedules to get us ready for the Martian Invasion of Races on April 13th, take a look at what seems realistic and jump on board! If you are thinking you wont be quite ready for 10K, sign up for 5K and plan on run/walking but getting out there and getting it done! Commit today, a race looming ahead will give you that extra push out the door!
Yikes, you can do this!
Randy Step, an admitted obsessed runner who also suggests getting your fire lit by joining us for a running film festival on Saturday afternoon, March 9th. The inspirational films and incredible cinematography showcased at the Trails in Motion Film Festival will work magic on our inner runner. I'll be introducing the films and we'll head out for a beer after, join me!
2019-02-13 - Run THROUGH it
(to the tune of We're Going on a Bear Hunt)
We're going on a winter run!
We're gonna log some big miles!
What a beautiful day!
We're not scared.
Uh oh! SNOW!
Deep, slushy snow!
We can't go over it.
We can't go under it.
WE'VE GOT TO GO THROUGH IT!
With a little preparation a snowy run is the perfect addition to your training... Think of it as a totally unexpected bonus! Layer up your moisture wicking clothing, throw on some traction devices and get your butt out the door. The varied footing of snowy miles work your ancillary muscles and connective tissues to enhance your balance and stability, making you SUPER STRONG... stuff you can't get on a treadmill! When the spring run season hits you'll be totally prepared and you'll get to skip that getting "back" in shape phase!
we've got to go through it,
Baby Goat (Stepping in while the Goat works his ancillary muscles on the sandy beaches of Jamaica), an admittedly
not quite as obsessed runner who will be humming about deep, slushy snow while I strap on my Yak Tracks tonight!
P.S.: After you get out for your snowy bonus run... Set a spring goal! The Martian Invasion of Races presented by Blue Care Network on April 13, 2019 will inspire you to dream of your finish line moment as you head out the door each day. Commit, train, SUCCEED in the 5K, 10K, Half Marathon, 26K Combo or Full Marathon... you can even recruit your favorite young runners for the Kids' Marathon!
2019-02-06 - Running sucks.
Monday had me feeling tired and low after a long but rewarding Super Bowl Sunday, a day that started with a 4:30 a.m. alarm to help put on the Super 5K and ended with me on the couch, late in the evening, toasting Tom Brady and the Patriots. I headed out on my run into a very gray, 45ºF day with an icy rain on muddy, shoe-sucking, flooded trails. I got in what was, for me, 5 very tough miles.
On days like these, it takes what seems like a super human effort to drag ourselves out the door. But we head out anyway, knowing that we have chosen a difficult and extreme sport, in fact, a sport that is considered punishment in other sports. We get it, actually. It's the reason we run. I left the house in a bit of a depressed funk and returned feeling heroic. Yes, a hero only to myself, but a powerful lift in my spirits, more than any drug could match.
May we get out the door forever,
Randy Step, an admitted obsessed runner who knows that running sucks, and that's fine by me.
P.S.: Shake off your own gray, 45ºF funk by setting a spring goal! The Martian Invasion of Races presented by Blue Care Network will inspire you to dream of your finish line moment, or that COSMIC GLITTER finisher's medal, as you head out the door each day. Commit, train, SUCCEED in the 5K, 10K, Half Marathon, 26K Combo or Full Marathon... you can even recruit your favorite young runners for the Kids' Marathon!
2019-01-31 - Sneak in some miles
After a couple of days of YIKES weather, It looks like we're in for a bit of a break this weekend. I always say, run smart but don't let the weather get in the way of your run, dress for it and adjust the distance or course to make it safe. That said, when the weather, the schedule, or anything that makes the run go well is in your favor, sneak in some extra miles. Not only will you be adding some miles to the log you might have lost to bad days, but a bit of longer run, especially in winter, does wonders for our mood and self-esteem. The power of a good run can leave us with a smile that can lingers for days! Now for a shameless plug, how about joining us at the Super 5K on Sunday morning in Novi with predicted temps in the high 40's! Not only will you get a Super Pint glass and medal that will prove you earned your spot on the couch during the game, you also get a warm running beanie! Perhaps get in a mile warm up and a cool down to sneak in those precious extra miles!
When the going is good, keep going!
Randy Step, an admitted obsessed runner who understands the old farmer who makes hay while the sun shines, but also gets the point of, when going through hell, keep on going!
P.S.: Time to start thinking about your spring goals! Put our favorite spring tradition on your calendar, Trail Marathon Weekend! This Michigan classic is now in its 33rd year! Join us April 27th and 28th in Pinckney, MI for 5 Miles, 13.1 Miles, 26.2 Miles or 50K! Wooden medals to all finishers and cozy patch beanies to all entrants!
2019-01-24 - Champions are made in winter
Outdoor winter running leaves us with incredible strength and balance. The heavy clothing and varied footing play into developing the ancillary muscles of the body that keep us from injury. These wicked runs will give us the armor we need to fight our way back to the higher mileage runs as the world thaws. The mental toughness needed to get out into the cold will give us the confidence to survive anything the spring long runs and races throw our way. Bring it on! No matter how tough it gets out there, we will be tougher!
Run against the wind, then with it,
Randy Step, an admitted obsessed runner, heading out with traction on my shoes and my gloved middle finger pointed at the weather!
P.S.: HUT, HUT! Join us before the big game on Sunday, February 3rd in Novi, MI as we gather in a game day atmosphere before dashing out to run or walk 3.1 miles at the SUPER 5K! Beanies to all entrants, medals and pint glasses to all finishers... AND YOU SHOULD SEE THE POST RACE SPREAD!
P.S.: Time to start thinking about your spring goals! There are 100 days until our favorite spring tradition - Trail Marathon Weekend! This Michigan classic is now in its 33rd year! Join us April 27th and 28th in Pinckney, MI for 5 Miles, 13.1 Miles, 26.2 Miles or 50K! Wooden medals to all finishers and cozy patch beanies to all entrants!
2019-01-17 - The off season for running
January, as I've said, is a time to not run too long or too hard. It's a time to get out the door consistently so we will be ready to ramp up as winter wanes. Throw in a fun winter road trip like heading to Traverse City for the Bigfoot Snowshoe race on Saturday, January 26th, when the hotel rates are low and the wine tasting lines are short. Snowshoe running is a bit more work than running... but there is no learning curve! You get to log 5K or 10K no matter how long it takes to stumble around to the finish line! Get in on this FUN day in the woods. Follow that up with the Super 5K, another chance to run easy and fun but still snag the finisher medal and glass to show you've earned your spot on the couch for the big game! End your fun off season with a pre-St. Patrick's Day celebration 5K or 1K at the Shamrocks and Shenanigans in Ann Arbor on March 10th. After that, no more Mr. Nice Guy! Time to ramp it up for spring and take our running and our goals to the next level.
for now, run, have fun, so we will be ready,
Randy Step, an admitted obsessed runner who for now, is happy to run for fun.
P.S.: Time to start thinking about your spring goals! There are 100 days until our favorite spring tradition - Trail Marathon Weekend! This Michigan classic is now in its 33rd year! Join us April 27th and 28th in Pinckney, MI for 5 Miles, 13.1 Miles, 26.2 Miles or 50K! Wooden medals to all finishers and cozy patch beanies to all entrants!
2019-01-10 - Fat to 50 miles
The resolutions are in full swing and as you know... I'm a fan! My son in law has certainly jumped right past the couch to 5K program and signed up for the 50 Mile Ultra at Run Woodstock. He calls his goal, from fat to 50 miles. I Love it! Yes, joining a family like mine that has gone ALL IN on the running gig was sure to have influenced his plan and commitment. That said, I believe many of us would benefit from committing to a goal that would turn our so called "normal life" on it's head. Consider signing up to run farther than you could possibly imagine running. Only after you commit and start your journey will you find that your self-imposed limits were nonsense and that you are truly amazing.
Get out the door and start your personal journey,
Randy Step, an admitted obsessed runner who knows it's never too late to go all in.
P.S.: Time to sit down with the 2019 RF Events calendar and make those crazy goals! We've got distances from 1 Mile to 100 miles and it is NEVER too late to try the perceived "impossible!" Check it out HERE, start making your list... and get your butt out the door!
P.S.: Speaking of the Run Woodstock 50 Mile... consider joining us in 2019 for 3 days of peace, music and running. Set your soles free on the trails of Pinckney, MI from September 6-8th and try a 5 Mile, Half Marathon, Full Marathon, 50K, 50 Mile, 100K or 100 Mile! There are still a handful of campsites left so snag one before they're gone and make a whole weekend of it.
2019-01-03 - Be Prepared... to Run!
On the winter run, it's not unusual for the temp to start off at 20 degrees, go up to a sunny 40, then get cloudy, windy and down to 15, all in the same hour... yikes! A lightweight, great-fitting running backpack can be our thermostat, taking stuff off, stashing it, and pulling it back out when needed. Having extra warm clothes in winter can give us a sense of security, especially if something happens and we have to stop or walk. Pack like a Boy Scout; include your phone, T.P., GU or sport bars, water, cash, snow traction devices and whatever else will give you the confidence to head out the door!
You are a self-sufficient athlete off on an adventure, dig it!
Randy Step, an admitted obsessed runner who likes to be prepared. Happy New Year!
P.S.: Time to sit down with the 2019 RF Events calendar and plan your year! We've got distances from 1 Mile to 100 miles and there are so many amazing venues and trails to be visited! Check it out HERE, start making your list... and checking it twice! The more you run, the more you'll earn! Our Run More, Earn More program gives you back $20 for every $150 you spend on race entries... just sayin'!
P.S.: Shake up your winter fitness with a Northern Michigan adventure! Join us on January 26 for a romp through the woods at Bigfoot Showshoe Race 5K & 10K in Traverse City. Beginners and serious 'shoers welcome! The deadline to add lightweight hoodie and/or cozy beanie during registration is January 7!
2018-12-20 - Realistic Resolutions
It's still a couple weeks off but NOW is the time to commit to some New Year's resolutions. Yes, people fail at resolutions all the time but then again, many make changes that stick. I'm a believer in realistic tweaks, working to be a better version of ourselves. As for running, an example would be to start a new streak, committing to never run less than 3 days a week. This would be a good commitment for the runner who already runs 3 to 4 days but blows off a week now and then without an acceptable excuse (there are no acceptable excuses! Ha.) After, let's say... 6 months of not missing 3 days, a week has started bad and you have 3 days left and will need to run all 3. The streak you have going will be powerful motivation to make it happen. Getting the 3 runs in will raise your self-esteem and will motivate you get in your runs early so this does not happen again. Picture this streak going on for 3 years and imagine the power of it! This is one idea for a streak, perhaps it could be minimum miles for the daily run or minimum miles for the week, whatever seems realistic and motivational to you. Consider small tweaks in other areas of life like your charitable giving, reductions in bad habits, thoughtfulness to friends or skills you have wanted to learn but have procrastinated on.
Give it some thought on today's run. When you get back, write down your list, pick the most realistic ones and ... Commit!
Randy Step, an admitted obsessed runners who has made many successful tweaks over the years, and yes, has failed at times. That said, I consider not trying as a total failure.
PS: Time to sit down with the 2019 RF Events Calendar and plan your year! We've got distances from 1 Mile to 100 miles and there are so many amazing venues and trails to be visited! Check it out HERE, start making your list... and checking it twice! The more you run, the more you'll earn! Our Run More, Earn More program gives you back $20 for every $150 you spend on race entries... just sayin'!
2018-12-12 - Short run absolution
As far as daylight hours, the next couple weeks will be the hardest to deal with, giving us about 8 measly hours of light. The winter solstice starts on the 21st but the reality is the sun kind of stalls for a couple weeks on either side of solstice before we inch into the longer days. Even as an obsessed runner I believe the short days give us absolution for short runs! In two months, say Feb 12th, we'll have about an hour and a half more light than today, 20% more light, deserving of a 20% increase in weekly mileage, I'll up that another 25% by March 12th as the sun starts to do its job! More new math BS? Perhaps, but an excuse for a plan none the less!
Run short, sweet and perhaps in the dark, but get out there and run!
Randy Step, an admitted obsessed runner who just looked into why the daily average temperature drops after the shortest day of the year, the start of winter, something that seemed to make no sense to me. It seems the earth's thermal mass takes a while to cool down after summer. I'll be darned ... And cold.
PS: Time to sit down with the 2019 RF Events calendar and plan your year! We've got distances from 1 Mile to 100 miles and there are so many amazing venues and trails to be visited! Check it out HERE, start making your list... and checking it twice!
2018-2-05 - I will run outside!
Yep, it's winter, the real deal. Between the weather and the busy holiday season it takes serious commitment to get out that door. Repeat after me, " I can run outside consistently this winter, I will run outside consistently!" OK, we are committed! This is not to say you will not put in a few treadmill miles if that's part of your jam, but that you will get out that door at least a couple times a week. One of the aspects of the run that makes it fulfilling is that it gets us outside. Our run gives us a chance to escape from our man-made caves and away from the air that we re-breathe with each other, and into the natural wonderful world. Perhaps it will be a morning run into the sunrise with the light crunch of snow underfoot and the self-generated steam of our breath twisting about, or a run anytime of the day or night when we get the chance to be out to feel the weather on our face that slaps us awake and lets us know we are fully alive and living life in full color.
Dig it!
We will run outside,
Randy Step, an admitted obsessed runner who is rooting for you!
PS: HO, HO, GO! Last chance for the lowest price on the Holiday Hustle! Register by NOON tomorrow! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-11-28 - Your run is under attack
The big holiday guns are firing with full force: work parties, family gatherings, shopping that needs to get done, decorating to do and the last minute invitations to lunch and dinner coming in like drone attacks! It's time to dig into our arsenal of secret weapons. Break out the headlamps, reflective vest, flashlight and once the last person in the house is asleep, flee into the night and use up one of those 3 mile runs ... the shower may sound suspicious, shhhhhh. Have your running gear at hand at all times and keep an eye out for the opportunity to escape at a moment's notice! At the next holiday gathering, you'll know you have won the war when we see that you are the one who is relaxed, refreshed, smiling and patient in the frantic, party crowd, showing no wounds. And they will wonder how you did it... Ha!
Run, party and smile,
Randy Step, an admitted obsessed runner who is OK with seeing a lot of single digit mile runs this month!
PS: HO, HO, GO! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
PS: 2019 is near! Get a jump on planning your running year by checking out the RF Events 2019 Calendar! Open events include: Bigfoot Snowshoe Race - Traverse City, MI - January 26, Super 5K - Novi, MI - February 3, Shamrocks & Shenanigans - Ann Arbor, MI - March 10 Martian Invasion of Races - Dearborn, MI - April 13, and Run Woodstock - Pinckney, MI - September 6, 7 & 8... and keep those eyes peeled for more races opening soon!
2018-11-18 - I love winter, sure...
Let's face it, it's winter. Now is the time to commit to getting out the door consistently and putting in the miles. I'm not talking about every day or lots of miles, just about getting out the door on a regular basis to keep the fire lit. One of the reasons we run is that it is simple and requires hardly anything. Yes winter requires a few more layers, but in the grand scheme of winter sports running is still as basic as it gets. A synthetic or wool base layer next to the skin to wick away moisture, (staying dry is staying warm,) covered by a micro fiber vented shell to stop the wind. Add to that tights, hats, mitts, some traction control for the shoes, head lamp and reflective vest. Winter brings darkness, icy winds, bad footing and most importantly, runs that give us the greatest feeling of accomplishment ever!
Whatever the weather, we'll be ready to run.
Get out there today,
Randy Step, an admitted obsessed runner who's mantra is "I love winter, I love winter" ... And I'll repeat it until I believe it!
PS: Join us Thanksgiving morning in downtown Ann Arbor for a turk-tacular time! Trot 5K or 1 Mile before the feast. Long sleeve shirts to all pre-registered participants, medals and hot chocolate to all finishers! Register now!
PS: HO, HO, GO! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-11-08 - Running and Passion
Without a fire in our heart, the world seems a colder place. I'm not completely sure of the meaning of life but having a passion seems to be a piece of the puzzle. For those of us lucky enough to have found running and have made it our passion, understand how important having a focus that drives us can be. We are fortunate that running is mostly healthy and non-threatening to others. I also believe that those who have found a passion are much more understanding and accepting of others with passions, even those much different from ours. Passion gives us some common ground, we can relate to those who are really into something.
Live it up out there and share your passion,
Randy Step, an admitted passionate... OK, obsessed runner, who loves to spend time with people with a passion, be it sky diving, motorcycles, forensics, theater, politics or whatever. They never seem bored and often give me insight to a world outside of my own. Dig it.
PS: Have a passion for turkey, trotting, friends and family? Join us Thanksgiving morning in downtown Ann Arbor for a turk-tacular time! Trot 5K or 1 Mile before the feast. Long sleeve shirts to all pre-registered participants, medals and hot chocolate to all finishers! Register now!
PS: HO, HO, GO! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-11-01 - The ugly running days
November weather is usually consistent - Consistently MISERABLE! Yes it's the start of what I call the off season, but a goal of getting out the door at a minimum of every other day is in order. No mileage goal needed, once you get out the door that part works out fine, just get out the door. Remember, all runs are good runs once they are over! Yes, I do repeat the important stuff!
Pull em' on, lace em up, and you know what,
Randy Step, an admitted obsessed runner. An often wet, cold stumbling through the dark runner but always happy I got out the door.
PS: Speaking of November... join us Thanksgiving morning in downtown Ann Arbor for a turk-tacular time! Trot 5K or 1 Mile before the feast. Long sleeve shirts to all pre-registered participants, medals and hot chocolate to all finishers! Register now!
PS: HO, HO, GO! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-10-24 - Gobble, gobble, go!
For most of us, after October all the serious running is behind us until sometime in March. We stay consistent and get out the door but don't follow a hard schedule. Time to lick the wounds and let the body rest up! The fun holiday and winter races will help keep us in the game and give us a reason to get in the daily run so they will be... FUN races! That said, more people will lace up their shoes on Thanksgiving day than any other day of the year! The Turkey Trot rules the event world, one of running's greatest traditions. If you have not started this tradition with your friends and family, it's time to be the catalyst and get it started! A turkey Trot finish will earn you an extra helping at the table and a spot on the couch!
Give thanks to the Trot,
Randy Step, an admitted obsessed runner who invites you to join me and 4,000 of my closest friends at the Downtown Ann Arbor Turkey Trot 5K and 1K on Thanksgiving morning!
PS: HO, HO, GO! Speaking of holiday fun... Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-10-17 - You are an athlete!
As runners, we are not armchair quarterbacks wearing a jersey with someone else's name on it, we are the players! An athlete is someone who trains and gathers knowledge to be better at their sport. You are an athlete! When you line up to race, the spectators, the people on the sidelines, are cheering for YOU! You are out there setting the example, inspiring others and working to be a better you. A personal best at 5K is a heck of a lot more meaningful to us than the weekend stats of some quarterback throwing 200 yards. You are the real deal! Now get out there and train.
Can I get your autograph?
Randy Step, an admitted obsessed runner who thinks you should be wearing a jersey with your own name on the back!
PS: GOBBLE GOBBLE, ATHLETES! The temps have dropped and the holidays are right around the corner. Join us on Thanksgiving morning for a 5K or 1K trot around downtown Ann Arbor at the Turkey Trot! Hot chocolate at the finish, photos with Santa and Turkey Tom, long sleeve shirts to pre-registered participants, custom medals to all 5K finishers and festive medals to all 1K finishers. FUN BEFORE THE FEAST! REGISTER NOW!
PS: HO, HO, GO! Naughty or nice, walker or runner, come breathe in the December night air, burn a few holiday calories and give back to others! The Holiday Hustle on December 8, 2018 is a festive dash around Dexter that will get you in the holiday spirit. Knit beanies to all entrants and medals to all finishers. REGISTER NOW!
2018-10-04 - Run like in days of old
Ah, the good old hunter and gatherer days, today's life is busy, complex and stressful. The daily run lets us shed the mental load as the miles add up. The head clears from 1,000 thoughts at once down to a clear mission of movement. What would we do without running, this simple, physical and psychological gift? No need to think about it, unplug and hit the run reset button, peace is just a few fast steps past the front door.
Run like in days of old,
Randy Step, an admitted obsessed runner, born a million years too late, wishing I could be running naked with a club chasing down breakfast. Wait, what am I thinking, I guess I could still do this!
PS: The temps are sporadically dropping and you know what that means... fall is HERE! Join us at one of our FALL FAVORITES!
Scrumpy Skedaddle 1K, 5K and 10K
ONLINE REGISTRATION CLOSES FRIDAY, OCTOBER 5TH AT NOON!
Orchard running, hard or soft cider, all you can eat pancakes and live music!
October 7, 2018 Flushing, MI
Run Scream Run 1 Mile, 5K and 10K
Costumes, cider and donuts, OH MY!
October 13, 2018 Ypsilanti, MI
Ann Arbor Thanksgiving Day Turkey Trot
5K and Tot Trot 1K
Turkeys, swag and TROTTING!
November 22, 2018
2018-09-27 - You can only run too much
The fall long run season is upon us! Many of us will be running marathons, half marathons, 10K's or whatever we each consider long in the next few weeks. Perhaps in Detroit, Chicago, Twin Cities, New York or some other exciting location! Now is not the time to cram for the exam. Now is the time to get into our heads that there is no such thing as being under trained. Schedules we follow are only rough guidelines, we all get in the miles we can based on what life puts in our way. The training we get in is only a part of the equation. Some of us will do all the work before race day, some of us will do most of the work on race day. The important thing is our determination to finish. Time to avoid negative people and negative thoughts, the adventure awaits! When things get tough, smile and remember this is what we do for fun! You can finish your race with a lot less training than you think as long as you are rested and healthy. Less might be more at this point, finish up your training by running smart.
Get excited and smile,
Randy Step, an admitted obsessed runner, who admits I wrote this to remind myself that the miles I ran to get ready are all the miles I need to finish, no matter how few those training miles may seem!
PS: The temps are finally dropping and you know what that means... fall is on its way! Join us at one of our FALL FAVORITES!
Scrumpy Skedaddle 1K, 5K and 10K
Orchard running, hard or soft cider, all you can eat pancakes and live music!
October 7, 2018 Flushing, MI
Run Scream Run 1 Mile, 5K and 10K
Costumes, cider and donuts, OH MY!
October 13, 2018 Ypsilanti, MI
Ann Arbor Thanksgiving Day Turkey Trot
5K and Tot Trot 1K
Turkeys, swag and hot cocoa!
November 22, 2018
2018-09-19 - Surround yourself with runners
To enrich your running life and to ensure your motivation, might I suggest that you surround yourself with runners. For sure you want to have all medical professionals in your life to be runners, that is, your doctor, dentist, ob/gyn etc. They will understand they are dealing with a runners body and will have insights that others might misdiagnose. This is a good spot for a shameless plug for John Farrah my dentist, and my Doc, David Bach, both in Ann Arbor. For hair care, how can you beat talking running with your stylist? Nichole Minor at the new Zev Salon, conveniently located next to Running Fit at 5700 Jackson Rd., Ann Arbor! Talk running, get motivated and then shop... how can you beat it! Seriously, if your insurance agents, realtors, financial planners and all the people you deal with on a daily basis are runners, you will have the support and understanding you deserve... and up your chances of running out the door for a lifetime!
Live, love, run,
Randy Step, an admitted obsessed runner who puts his faith in those who run!
PS: To keep a balanced life, consider a bit of strength and yoga... Another shameless plug! My running friend Tod opened SPENGA in Ann Arbor, a 60 minute workout that combines 20 minutes of spin, 20 minutes of strength, and 20 minutes of yoga! The perfect way to stay injury free and balance out your running life.
PS: The temps are finally dropping and you know what that means... fall is on its way! Join us at one of our FALL FAVORITES!
Scrumpy Skedaddle 1K, 5K and 10K
Orchard running, hard or soft cider, all you can eat pancakes and live music!
October 7, 2018 Flushing, MI
Run Scream Run 1 Mile, 5K and 10K
Costumes, cider and donuts, OH MY!
October 13, 2018 Ypsilanti, MI
2018-09-12 - Use it or lose it
By just knowing you are reading this, I can assume you are living a fitness lifestyle, or are at least working toward living one. Either way you have, or had, the courage to start. You made the hard first steps toward becoming a lifelong athlete and are reaping the physical and psychological rewards that come with it. Bravo! I recently met up with an old friend who could not keep up with our active weekend activities, fun physical stuff like a bike ride, swim, yoga, a hike ... Stuff we runners can do with little effort. He was upset with himself and the years he has neglected his body. The pain and frustration on his face and in his frustrated comments to himself made me realize how fortunate we are to be on the right path, to run for the pure joy of running and the satisfaction we get (or are beginning to get) from sweat and sore muscles is the fun part of our daily lives, not a chore, punishment or some dreaded necessary fitness routine... but the highlight of our amazing lives!
You are amazing, and will continue to be if you get out that door!
Randy Step, an admitted obsessed runner, hopefully setting a good example while living it up!
PS: FRIENDS OF THE GOAT FLASH SALE! The cooler temps have me feeling fall festive... use coupon code FALLFESTRF18 for $5 off one of the following fun upcoming fall races!
SCRUMPY SKEDADDLE 5K & 10K
OCTOBER 7, 2018 - FLUSHING, MI
RUN, SCREAM, RUN 5K, 10K & 1 MILE
OCTOBER 13, 2018 - YPSILANTI, MI
TURKEY TROT 5K & 1K
NOVEMBER 22, 2018 - ANN ARBOR, MI
Code expires at 12:00PM on Friday, September 14, 2018.
2018-08-29 - Don't skip today's run!
I am amazed how the miles fly by when the senses are fueled with the smells, sights and sounds of a country dirt road, a summer single track trail through the woods or even running down a subdivision street that is waking to a new day. Dang, that about covers most runs... So, why do the miles seem to crawl by some days on these same roads and trails? The answer, none, but...
Don't skip today, it may be the best run ever!
Randy Step, an admitted obsessed runner who is ready to roll the dice each day and see where they land.
PS: Join us this fall for a run that might just be your best run ever in Flushing, MI on October 7, 2018. The Scrumpy Skedaddle 1K, 5K and 10K have awesome swag, hard or soft cider when you finish and an all you can eat pancake party with live music!
PS: After you've filled up on pancakes and hard cider you'll be feeling all the festive fall feels! Grab your favorite costume and head to Ypsilanti, MI on October 13, 2018 for RUN SCREAM RUN! Wiard's Orchard is the perfect backdrop for this 5K, 10K and 1 Mile run/walk! Sweet shirts, fun medals and CIDER AND DONUTS round this fall favorite out.
2018-08-15 - Constant forward movement
I attended my first NASCAR race and watched from the pits, it reminded me of the transition area of a triathlon where every second counts ... And is counted. When you get your overall time in triathlon, it gives you, swim time, T1 time, transition one, that is the time it took you to get out of the water and bike out of transition. Then bike time, then T2, the time it takes from when you get off the bike to the time you run out of transition, finally, your run time and overall time. It can be humbling to see how our transition times compare but also motivational, inspiring us to practice transition and to get better. In running, like these other events, every second counts. My mantra in events, especially long events, is to have "constant forward movement." As runners, it can be helpful to practice eating and drinking on the run. Might I suggest opening a sport gel or bar while running during training and most importantly, grabbing a cup of water. It's not uncommon to go through an aid station and having a runner come to a complete stop in front of you to drink a cup of water as you have to dodge around them. I suggest you practice grabbing the cup on the go, crushing the cup closed so there is no air left so you can put it to your lips and suck it down. I know most of us are mid packers and are not on the hunt for the win or even an age group award but our overall time, our personal records, are important to us, every second counts. These are the numbers that get us out the door and motivate us to be better at our sport.
May your forward movement be constant,
Randy Step, an admitted obsessed runner who won't be able to go through an aid-station or transition without thinking of the pits at NASCAR.
PS: The 6th episode of the Obsessed Runner Live is in the can! Hopefully these 6 minute clips will help you get your butt out the door! Heck, you can watch all 6 in about 30 minutes. Please share if you enjoy them. Thanks!
2018-08-08 - Don't let the good economy keep you from running!
It's a busy life and there are a million things competing with our time. An interesting statistic - when the economy is good and people have extra cash, they buy new toys like boats, motorcycles, large flat screen TVs, vacation homes, all kinds of stuff that cuts into the precious time we have for our health. Our bodies can easily get put on the back burner as we get distracted by stuff ... Stuff that gets old quickly but even then can continue to get in the way of the daily run. Consider this a heads up, a reminder of how easy it is too lose the things that are precious.
Keep your run, your sanity and your fitness first,
Randy Step, an admitted obsessed runner, watching out for my run ... And yours!
Run, then reward yourself,
Randy Step, an admitted obsessed runner, chocholic and wine snob... cheers!
PS: WE WANT YOU ON THE UNCORKED CREW! Join us between the vines on Saturday, August 18, 2018 in Jackson, MI at Sandhill Crane Vineyards for a volunteer experience like no other! Volunteers receive a sweet Uncorked Crew shirt, a $30 coupon towards a future RF Event and a ticket to the post race wine pairing party! Give back and be a part of a great event!
PS: Run and raise a glass with us one final time in 2018 at the Scrumpy Skedaddle 5K and 10K! This fall run through the orchards on Sunday, October 7, 2018 at Almar Orchards in Flushing, MI with hard or soft cider, all you can eat pancakes, live music and more is sure to become an annual tradition! Custom shirts to all entrants and sweet bottle opener finisher medals make this a can't miss event.
2018-08-01 - SEE, Running is good for you!
I, like many, am a sucker for studies that show positive results for the stuff I do. Some examples would be: drinking red wine, eating dark chocolate and of course, running! The latest one shows a huge reduction in glaucoma and another shows a reduction of cataracts for those of us who run. Looks like I get to keep all of my vices... and my eyesight!
Run, then reward yourself,
Randy Step, an admitted obsessed runner, chocholic and wine snob... cheers!
PS: Speaking of wine... WE WANT YOU ON THE UNCORKED CREW! Join us between the vines on Saturday, August 18, 2018 in Jackson, MI at Sandhill Crane Vineyards for a volunteer experience like no other! Volunteers receive a sweet Uncorked Crew shirt, a $30 coupon towards a future RF Event and a ticket to the post race wine pairing party! Give back and be a part of a great event!
PS: Run and raise a glass with us one final time in 2018 at the Scrumpy Skedaddle 5K and 10K! This fall run through the orchards on Sunday, October 7, 2018 at Almar Orchards in Flushing, MI with hard or soft cider, all you can eat pancakes, live music and more is sure to become an annual tradition! Custom shirts to all entrants and sweet bottle opener finisher medals make this a can't miss event.
2018-07-25 - Run just up to the crumbling edge
I strained my calf in a trail race a month ago, keeping me away from the daily run until these past few days. Luckily, I could bike and swim and my diversified fitness portfolio lessened the pain of the time away from my true love. I inched my way back and now can run 4 miles with no sign of injury. Amen. My run this morning brought on flashbacks to the time I started putting in miles and the passion ran high. A feeling that was a reminder to me that I may have been taking the daily run and my fitness level for granted. Injury is a harsh reminder of how precious the run is and that we need to run smart and within ourselves, somewhere just inside that crumbling edge.
Run hard but respect the gift,
Randy Step, an admitted obsessed and happy runner.
PS: Join me August 4, 2018 for 5, 10 or 13.1 Miles of grass covered trails, hardwood forest, prairie grassland and lake views at The Legend in Laingsburg, MI. Custom technical shirts to all entrants and woodallions to all finishers. Register now!
2018-07-18 - You can do it anywhere
Baby goat here, jumping in to spout some midweek motivation.
As runners we are blessed with the ability to practice our sport just about anywhere. There are a million excuses out there, but one I'll rarely accept is "I can't get the run in HERE." Tomorrow I have an early flight and a busy day, and I've already planned to get my daily miles in at the airport while I wait to board. Last weekend at work I couldn't leave the area for a while but you better believe I did laps around the parking lot! Deathly afraid of deer flies and afraid to run on the dirt road like I am? Try running laps around your yard or pace the driveway! You can get the miles in ANYWHERE so leave this excuse at the door and get out there... wherever!
Baby Goat, an admittedly not quite as obsessed runner... who rarely uses WHERE as an excuse.
PS - Have you been keeping up with the scoop on the Dances With Dirt Hell Relay in September. Grab 4 friends and enter a 5 person team HERE. I promise you a day of full color, fully alive running in the natural world, a day you will cherish in your memories forever. Yes, you will get your butt kicked running 3 legs of about 4 miles each through pure Hell brought to you by Mother Nature and you will wake the next day licking your wounds with a permanent smile and a feeling of loss, wishing every day could be like DWD day.
PS: Set your SOLE free at Run Woodstock, 3 days of PEACE, MUSIC & TRAIL RUNNING on September 7, 8 & 9, 2018 in Pinckney, MI! If you're planning to run LOOONGGG this September the 100 Mile and 100K races are 90% full so hop off that tie dyed fence! Don't worry, we wont make you go 100... There's a distance and activity for everyone: live music, fun runs, hikes, yoga, tie-dye and more included with your paid race entry or weekend pass.
2018-07-11 - Is our running insane?
"Insanity is doing the same thing over and over again and expecting different results." This quote, that some attribute to Albert Einstein, can be applied to the way many of us runners train for events, or how we run in general. Many of us are creatures of habit, even if they are bad habits. (I use the term "many" because I'm guessing I'm not the only one. J) It's like asking, "Why do I run so slow?" and not making changes to our running that might make us fast. I have the bad habit of running most of my miles around the same pace and often on the same course. Yes, I may up my mileage at times but not often do I change the tempo. That said, many running injuries come from overuse, that is, doing the same thing over and over-not to mention, the same thing over and over may contribute to boredom. Perhaps by looking at our daily run as an experiment, planning a mix of pace, hills and distance, we might not only become faster and less injury prone but we might light a new fire of excitement, too! My plan: hammer every other mile tomorrow. My plan for the next day? I'm not sure but I'm excited to make the plan!
Run off the dust,
Randy Step, an admitted obsessed runner who feels he has nothing to lose, only to gain.
PS: Set your SOLE free at Run Woodstock, 3 days of PEACE, MUSIC & TRAIL RUNNING on September 7, 8 & 9, 2018 in Pinckney, MI! If you're planning to run LOOONGGG this September the 100 Mile and 100K races are 90% full so hop off that tie dyed fence! Don't worry, we wont make you go 100... There's a distance and activity for everyone: live music, fun runs, hikes, yoga, tie-dye and more included with your paid race entry or weekend pass.
2018-07-05 - Hot runs count double!
I admit, I'm obsessed with miles. Miles ran today, total miles for the week, for the year... Yes, a pretty flawed obsession when it comes to getting out there for a brutal 3 miles in hot, humid conditions or a trail run with bad footing and thousands of feet of climb or running into an endless 20MPH headwind. Distance is often the least relevant aspect of a run. But time, distance and speed are all our GPS watches and phone apps track. OK, feet climbed may be in there but the point is that it's hard to put a number on hard work. That said, we personally know the incredible effort we are putting out to get in these wicked miles so it's up to us to give ourselves credit. Let's call the effort we put in for a mile on a great route on a great day the baseline... Then, we go in to our Strava account and we override the numbers without an ounce of guilt! Yep, today's 3 just became 6. Six miles you can be proud of!
Run safe out there,
Randy Step, an admitted obsessed distance runner... Who can determine how long a 3 mile run really is!
PS: Want to run the Chicago Marathon for a great cause? We are huge fans of the ChadTough Foundation, fighting pediatric brain cancer. For a minimum fundraising amount of $1884, you get to help save lives and... get an entry to the Chicago Marathon! Check out the complete info here. If you are already entered in Chicago and want to join the team, there is also info for you!
PS - It is a rare year where several teams have dropped out of the legendary Dances With Dirt Hell Relay in September. Grab 4 friends and enter a 5 person team HERE. I promise you a day of full color, fully alive running in the natural world, a day you will cherish in your memories forever. Yes, you will get your butt kicked running 3 legs of about 4 miles each through pure Hell brought to you by Mother Nature and you will wake the next day licking your wounds with a permanent smile and a feeling of loss, wishing every day could be like DWD day.
2018-06-28 - Don't worry, you'll forget about it!
My forgetfulness is my running life's greatest gift. There are routes, races and hills that ended with me swearing "Never again," and sore days that made me question why I would do this to myself... Somehow the next day the shoes still go on and out the door I go. I bargained my way through a 7 hour long run this past weekend and the entire time I couldn't imagine ever having to get out there again... then last night I made a plan to get up at 4AM next Wednesday and do it all again. I have to thank this running amnesia for pushing the negative memories back and reminding me that what I did was AWESOME, pain be damned. The next time you finish a run and say "never again," smile, and remember you'll forget about the pain soon!
Tackle the big hill or add on the extra 5 miles you KNOW you want to try, it might suck but hey... you'll forget about it,
Baby Goat, an admittedly (not quite as) obsessed runner who can't wait to forget about another painful run soon.
PS - Speaking of pain... Have you been keeping up with the Dances With Dirt Hell Relay in September. Grab 4 friends and enter a 5 person team HERE. I promise you a day of full color, fully alive running in the natural world, a day you will cherish in your memories forever. Yes, you will get your butt kicked running 3 legs of about 4 miles each through pure Hell brought to you by Mother Nature and you will wake the next day licking your wounds with a permanent smile and a feeling of loss, wishing every day could be like DWD day.
2018-06-22 - It's Hard to Run Smart
After setting the Triceratops Triathlon course, I usually race the course solo before the evening event. It's a good way to check things over and to see how my time would have placed me in the event... Usually mid-pack, I'm a pretty lame swimmer and biker. So Wednesday, I was feeling great, the swim felt good and the bike fast. I went out of transition two on the run feeling as if I had not biked, one of those days I call a pearl. Two miles into the 5K I was flying along smoothly, when a pain crept into my calf, not too bad but... I did the hardest thing. I did something smart. I stopped dead in my tracks and walked carefully to the finish.
It was a smart move, the calf is still hurting today and tender. I am sure if I had ran into the pain, I would not have been able to walk without a limp. My guess is I'll be OK in a week, had I finished it might take a month.
Run smart, it sucks but it will suck less than the alternative, dang,
Randy Step, an admitted obsessed runner who will be taking a few smart days off, dang.
PS - It is a rare year where several teams have dropped out of the legendary Dances With Dirt Hell Relay in September. Grab 4 friends and enter a 5 person team HERE. I promise you a day of full color, fully alive running in the natural world, a day you will cherish in your memories forever. Yes, you will get your butt kicked running 3 legs of about 4 miles each through pure Hell brought to you by Mother Nature and you will wake the next day licking your wounds with a permanent smile and a feeling of loss, wishing every day could be like DWD day.
2018-06-13 - Pre-race Yikes!
YIKES! It's the feeling I get when race day draws near, for every race, no matter how important or insignificant the event is to me. Even after all these years, the nervous jitters attack!
The reality is that our race, our run, is personal. No, the world is not watching; we are pretty much the only one who cares about the outcome. Our training is done, or not done. We are either healthy or on the mend with hope. Our strategies are pretty much set, so being nervous is unproductive stress. I find that reminding myself of the reality of the situation reduces my race anxiety from YIKES! to ...yikes. Maybe reading this will do the same for you.
Just run, less YIKES,
Randy Step, an admitted obsessed runner who admits to silly nervousness, too.
PS - If you missed the Obsessed Runner Live, broadcasted on YouTube last Tuesday at 3PM, you can watch it here! I promise the episodes are getting better all the time... less YIKES! We will also be live next Tuesday at 3PM. Add it to your notifications and join me!
PS - Give back to the running community! We have some amazing upcoming volunteer opportunities. Throw on a pair of shades and join us at the Liberty Festival 5K and 10K on June 16th, get your ROAR ready and hop on the volunteerasaurus crew for the T-Rex Tri Series all summer long, or become a member of the BREW CREW at the Oberun 5K on July 20th!
2018-06-06 - You are not a running god
When we are upping our weekly mileage, which happens a lot this time of year, it's hard to not get excited to move the fitness level up a notch, doing too much, too soon. We are flirting with the edge whenever we move up the miles from a base amount our body has adapted to. So, when you are feeling like a running god and your body seems to be able to handle all you are throwing at it. It's time to take the day off or put in an easy run, dang.
A day off can save you a month off,
Randy Step, an admitted obsessed runner who hates being mortal.
PS - Join me for the Obsessed Runner Live podcast, or at least watch them sometime! The next episode will be live next Tuesday, June 12 at 3PM. One of my favorite topics: "keeping a diverse fitness portfolio." It's only my 3rd episode... and I promise to get better at it! Check out 1 & 2 here!
PS - Give back to the running community! We have some amazing upcoming volunteer opportunities. Throw on a pair of shades and join us at the Liberty Festival 5K and 10K on June 16th, get your ROAR ready and hop on the volunteerasaurus crew for the T-Rex Tri Series all summer long, or become a member of the BREW CREW at the Oberun 5K on July 20th!
2018-05-31 - Hydrate, hydrate, hydrate!
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. Yes, you can drink too much water so throw in some juices or something with electrolytes to keep your ticker balanced.
Drink, run, repeat...
Randy Step, and admitted obsessed runner who is getting a lot of use out of hydration carriers this past week.
P.S. - Once you're properly hydrated you'll want to celebrate with a BEER! Join us Friday night, July 20, 2018 in Ypsilanti, MI for the OBERUN 5K, a fun 5K run/walk celebrating a summer fave at the finish - Bell's Oberon! This midsummer night beer lover's dream is over 78% full... don't miss out,register now!
P.S. - WHAT'S THIS?! THE OBERUN HAS ADDED A SECOND EVENT? Join us for the Inaugural Oberun 5K INDIANAPOLIS on August 4, 2018 in Indianapolis, IN. Welcome to the family, Oberun 5K Indianapolis! REGISTER NOW!
