RandyStep.com - Obsessed Runner (50/page)

2018-08-15 - Constant forward movement

randy bridges 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!

randy bridges 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!

randy bridges 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!

2018-07-25 - Run just up to the crumbling edge

randy bridges 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

anna bday run 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?

randy bridges "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.

2018-07-05 - Hot runs count double!

randy bridges 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!

anna bday run 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

randy bridges 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.

2018-06-13 - Pre-race Yikes!

randy bridges 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

randy bridges

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!

2018-05-31 - Hydrate, hydrate, hydrate!

randy bridges 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!

2018-05-23 - The run will always take you back

swamp run Baby Goat jumping in here today to get your butt out the door!

There will ALWAYS be an excuse to not get out the door. For me, the last few months brought strep throat, a couple minor injuries, and long weeks at work. My training suffered, and after a few weeks of 'slump'... the excuse turned to FEAR! I was afraid when I finally put the shoes back on and got out there the run wouldn't take me back. I eventually sucked it up, laced up, grabbed some girlfriends and got out there. Not only did the run take me back, but it gifted me with a rave run. They haven't all been that great, but I'm back out the door and the fear is gone!

Don't be afraid that the run wont be there for you,

Anna Przybylski, and admittedly not quite as obsessed runner, glad to have my daily run back.

P.S. - A great way to get the daily run in is by adding some FUN! 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 75% full... don't miss out, register now!

PS: Sip, sip, HOORAY! Running Between the Vines is just around the corner. We can't wait for this gorgeous vineyard run and post race wine tasting bash! Join us August 18th, 2018 in Jackson, MI for 5K, 5 Miles or a Half Marathon! Want to run the 5K AND 5 Mile? The Cellar Slam is for you. See you in Jackson, CHEERS!

2018-05-18 - Streaking can help get your butt out the door

randy bridges Not necessarily your bare butt, because I'm talking about streaks of consistency. Examples would be, not running less than 15 miles per week, not running less than three days in a week or not missing more than three days in a row. These are just examples, the number of days miles etc., needs to be numbers that relate to you specifically, numbers that will motivate you. Once you've gone 10 weeks in a row without missing at least three days of running it becomes strong motivation for you to get out that third day when it comes to the end of the week. The same holds for any other streak you have going and are aware of. Read over your running log, and see what kind of streak you might have going already that you are not aware of. If you fail on your streak, whatever the number, is is a personal record. Time to start a new streak and beat it!

It's time to make streaking popular again,

Randy Step, and admitted obsessed runner, and a streaker from way back!

2018-05-10 - No longer running

randy bridges This midweek email goes out to 97,000 people each week and around 15,000 open it (Thanks for not spamming me out). I always look at the comments on the opt outs. The number one reason, "I get too many emails." Once in a while I get one that breaks my heart, "I no longer run." What makes it worse is that I can't even respond, dang. I worry about the reasons, could it be that the emails make them feel guilty or lazy? Did they suffer an injury that will keep them from ever running again? This is a complicated world with real life and death situations that can force running to take a back seat. That said, the run is always there to come back to, it is a patient sport that will wait until the day we return. These weekly emails will also be there, perhaps to help kick start the long lost run ... As long as you don't opt out!

Enjoy every running day possible,

Randy Step, an admitted obsessed runner was blessed today by a rave morning run and that I know there is no guarantees about what tomorrow might bring.

P.S. - Check out the Obsessed Runner Live! We'll be coming at you LIVE weekly to answer questions and get your butt out the door.

2018-05-02 - What's today's excuse?

randy oberun After the brutality of an endless winter 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. - Join us for a road trip south to Nashville, IN to get back to our roots for DANCES WITH DIRT. Hit the trails for 10K, 13.1M, 26.2M, 50K, 50 Miles or grab some friends and create a 5 person 100K relay team. DWD Gnaw Bone is on a NEW WEEKEND for 2018- See you May 19, 2018. Expect a day that will leave you knowing you are alive, awake and living life in full color!

2018-04-25 - Time, distance, speed and ego

randy freep Time distance and speed are the essence of our sport but they can also be a distraction, especially if we worry about how we look on Strava or other social running applications. I had a glorious run today on some very gnarly trails with wicked hills and breathtaking vistas. A 5.3 mile run through ruts and roots at a pace perhaps 2 and a half minutes per mile slower than if I ran down a road. A soul cleansing, totally fulfilling rave run... That looks lacking on the Garmin from a time, distance and speed aspect.

Don't let ego get in the way from a butt kicking run,

Randy Step, an admitted obsessed runner, who kissed up to my ego by using, 700' of climb in 5 miles in the Strava subject line, ha!

P.S. - WINE, VINES and (fingers crossed!) SUNSHINE! Do I have your attention?
Join us as we hit the rolling back roads in Jackson, MI on August 18, 2018 for Running Between the Vines. This high class 5K, 5 Mile and Half Marathon will take you to a finish in the vineyards that includes music, cheese and chocolate paired perfectly with... WINE!

P.S. - Catch our new weekly podcast, Obsessed Runner Live! We'll be coming at you live once a week to answer questions and get your butt out the door. Check out our quick intro video and watch for more LIVE excitement coming soon.

2018-04-08 - Proud to be an American Runner

randy boston I stand in awe of all of you Martian and Boston finishers who thumbed their noses at the miserable conditions and prevailed! I am humbled by the amazing volunteers who suffered greatly for hours on end to make these achievements possible. Seeing American Desi Linden win Boston brought a tear to my eye. After taking 2nd or 3rd at so many major marathons, Des's never give up attitude was finally rewarded. Des now calls Michigan home and yes, trains in this crap, just like us! Another ray of sunshine was having the American women taking 7 of the top 10 places at Boston and the American men with 6 of the top 10. My faith in America is restored!

When you awake to that dusting of snow tomorrow, think of Des, get out that door and get it done! (Even if you used that trick already)

Randy Step, an admitted obsessed runner who was shocked to see the sun today. Of course it came out after my run.... Dang. Hang tough, our reward will come and will be all the more sweet!

2018-04-11 - Rain makes us powerful

randy freep Not all days are created equal. Often, days slip by and are forgotten. Then, there are those pearls, days etched into our memory for us to savor for a lifetime. Event days can often fit this bill, perhaps adding to our meaning of life. For those of you running the Martian Invasion of Races this weekend, or Boston on Monday, based on the weather forecast, it won't be a boring day that is soon forgotten. Crossing a finish line in adverse conditions can be powerful and at the very least memorable! When we race, we plan, we train, we make goals. On race day we live life in full color: we find out who we are and who we might be. These are days of self-discovery, valuable days indeed.

Savor every minute, especially when the clock is running,

Randy Step, an admitted obsessed runner who will be there to cheer you on at Martian and to be motivated by your heroic fight. Live it up!

P.S. - BEER! Do I have your attention? Join us on Friday night, May 11, 2018 in Detroit, MI for the Hightail to Ale 5K, a keg party with a 5K warmup! What better way to celebrate being a running warrior all winter than with a PARTY... and BEER!

P.S. - WINE! Are you sensing a theme here? Join us as we hit the rolling back roads in Jackson, MI on August 18, 2018 for Running Between the Vines. This high class 5K, 5 Mile and Half Marathon will take you to a finish in the vineyards that includes, music, cheese and chocolate paired perfectly with... WINE!

2018-04-04 - Running is an extreme sport

randy freep Yesterday, as I headed onto the trails in a freezing drizzle, after making a decision to run hard and short to stay warm rather than the longer miles I planned on getting in, I was again struck by how hard our sport really is. We are not the proverbial average Americans, we are tough as nails dedicated athletes. Sure, we do it at different levels of discipline, but even getting out 3 days a week for a few miles is hard work. Running is as extreme as sports gets. We continue to fight the good fight because we know that at the end of every run, we are glad we did it and it is always worth it. Our extreme sport gives us back far more than we put into it, every time. Our run not only improves our mental and physical health, but prepares us to take on the adversities of a complicated world. Bring it on!

Run into this crap head on,

Randy Step, an admitted obsessed runner who is proud of all of you!

2018-03-28 - A runback to 1918

randy freep I was reminded again what a wonderful adventure it is to find a new trail or historic neighborhood to run in when our Martian Invasion of Races team met last night in Dearborn. I arrived with time to get in an hour of running and found my way on the trails behind the Fair Lane Manor, the home of Henry Ford and Clara from 1915 until their deaths in 1947 and 1950. As I ran around stone gazebos, gardens and ponds on the sprawling estate, I imagined the Fords walking these same paths behind their new home, perhaps a hundred years ago to the day, on a similarly cold, bright spring afternoon.

Never stop exploring on the run. Great finds will keep getting us out the door!

Randy Step, an admitted obsessed runner looking over a satellite map of Dearborn to see just where the heck I ran.

P.S. - Speaking of great finds, join me for the Martian Invasion of Races on April 14, 2018 to explore the streets and neighborhoods of Dearborn, MI! Try 5K, 10K, Half Marathon, 26K, Full Marathon or Kids' Marathon!

P.S. - BEAT THE PRICE INCREASE! Join us as we hit the rolling back roads in Jackson, MI on August 18, 2018 for Running Between the Vines. This high class 5K, 5 Mile and Half Marathon will take you to a finish in the vineyards that includes, music, cheese and chocolate paired perfectly with... WINE! Prices go up at 11:59PM on March 31st, REGISTER NOW!

There are no bad runs

randy freep Some running days are diamonds, others, not so much. I've run marathons where the miles seemed effortless and the final miles were my fastest. I've also headed out for runs that were a herculean effort from the start, each mile requiring me to use every mental and physical tool in the book to keep from walking, or for that matter, quitting altogether. The fast marathon looks good in the result listing and the satisfaction of doing a lot of things right, and things going right is for sure rewarding. On the flip side, that miserable run I gutted through gave me a good look at what I am made of, who I am and who I might be. I felt more deserving of a medal at the end of that slow, miserable run than at many of the finish lines I've crossed. I'm no saying I hope for more tough runs but I am saying BRING IT ON! I've been there and know I am ready for the good fight.

Every run is an adventure, every run is a gift,

Randy Step, an admitted obsessed runner who understands there really aren't any bad runs

P.S. - Join me for the Martian Invasion of Races on April 14, 2018 in Dearborn, MI! Try 5K, 10K, Half Marathon, 26K, Full Marathon or Kids' Marathon!

P.S. - Registration is NOW OPEN for the OBERUN 5K in Ypsilanti, MI on Friday night, July 20, 2018. We can't think of a better way to celebrate summer than a 5K dash to a Bell's Beer Garden serving up cold Oberon! Pair this summer favorite with a bottle opener finisher's medal, a finisher's pint glass, a sweet shirt and we'll even throw in a night of yard games to top it all off!

2018-03-14 - Running is like a 3-chord rock song

randy freep As my british rocker friend Mike would say, most rock and roll tunes are just three moronic chords played over and over until something magical seems to happen. Much like running, where the non-runner might say putting one foot in front of the other over and over seems rather moronic. As we continue to put in miles, running gets into our head and under our skin like a favorite song we can't get out of our head. We want to play it again and again. Running becomes a tune that motivates and fulfills us down to our core, a tune only us runners can hear.

Let's get out and dance,

Randy Step, an admitted obsessed runner ready to run mile after moronic mile down a hilly dirt road with a 3 chord country song in my head... dig it!

P.S. - Talk about moronic rock songs, join me for the Martian Invasion of Races on April 14, 2018 in Dearborn, MI... where we will do the Martian Boogie! Try 5K, 10K, Half Marathon, 26K, Full Marathon or Kids' Marathon!

2018-03-07 - Timing is Everything

randy freep Time, distance and pace are highly motivational aspects of our sport. How fast we are is not relevant, it's our personal understanding of the work we have done to cover the distance we ran in the time it took us. Not just physical effort but also the mental effort, from our courage to start to the will power to be consistent, doing something most people look at as punishment or even torture. Only the runner understands all that our sport gives back to us and how we can find joy in it.

May we have the courage to continue running forever,

Randy Step, an admitted obsessed runner who has found joy in running and is excited for the Trails in Motion Film Festival this Saturday!

PS: When we cross a finish line, only we can fully appreciate our finish time... but that's not completely true, the timing crew here at RF Events uses their expertise and cutting edge technology to make sure your time is as close to exact as possible. I'd like to give a shout out to our timing crew, who continually come up with new and creative ways to get you your results in real time. From scrolling results on a flat screen, to text messaging a full analysis of your pace, and both overall and age group place when you finish. If you are, or ever get involved in putting on an event, consider RF Event Services to impress your participants.

PS: Our timing team is hiring! Looking for a part time (weekend mornings) gig that allows you to experience the Michigan Running Culture every weekend? Are you a tech savvy runner? Know SQL? This email address is being protected from spambots. You need JavaScript enabled to view it.

2018-02-28 - Let the treadmill gather dust!

randy freep It's been a nice string of running days and the weather trend for the next ten days is looking pretty good. The ice and snow is off most of the trails, a real mid-winter gift to us dirt runners!

My usual goal is to motivate you out the door, today, I'll let the weather do that! Instead, I'd like to invite you to head indoors on Saturday, March 10th for a motivational running film festival at the historic Farmington Civic Theater! This is a rare opportunity for the running community to get together in a non-race setting... and it will be fun to see each other with our clothes on! Grab a ticket, grab some popcorn and enjoy the Ledlenser Trails In Motion Film Festival!

Get outside,

Randy Step, an admitted obsessed runner who is looking to do a bit of "arm chair" running at the movies!

PS: After you join us in front of the big screen consider getting up Sunday, March 11, 2018 and giving back to the running community! The Shamrocks & Shenanigans 5K and 1K in Ann Arbor, MI is looking for some race day helpers. Volunteers receive a sweet shirt, $30 coupon towards a future RF Events, and endless thanks!

PS: BBQ! BEER! BEAUTIFUL TRAILS! Join me on a road trip down "south" May 19, 2018 to the breathtaking natural beauty of Nashville, Indiana. Dances With Dirt - Gnaw Bone is an insane test of human endurance that will leave you knowing you are fully awake, alive and living life in full color! Hit the wicked trails for 10K, Half Marathon, Full Marathon, 50K, 50 Miles or grab your friends for the extreme relay. Pair all of this with some sweet swag and you've got the makings of a seriously kick butt day!

2018-02-21 - Do your running homework

randy freep There are only a couple more weeks of off season running then... No more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. Your homework is to write a training schedule; it will be your coach. The schedule will always be there telling you when you miss a day! Find a schedule that you believe in and use it as a base. Tweak it to your real life schedule and mileage and it will be a key part of your get out the door arsenal.

Did you do your homework? Did you run today?

Randy Step, an admitted obsessed runner with his spreadsheet open and calendar in hand.

PS: Need a little help on your training plan? The Martian Invasion of Races is back in Dearborn, MI on April 14, 2018. We've got distances (AND TRAINING PLANS) for everyone! Try 5K, 10K, Half Marathon, 26K or Full Marathon! This fast course race with SWEET SWAG is an awesome spring goal races.

PS: Need a summer goal? Running Between the Vines is host to Michigan's most beautiful Half Marathon! Join us for 5K, 5 Mile (or both!) or the Half Marathon in Jackson, MI on August 18, 2018. Don't miss the great wine, good times and beautiful vines. We've got training plans for all distances and we promise YOU CAN DO THIS!

2018-02-14 - Short & Sweet Runs

randy flowers When asked how far we ran today or what race we are running next, I'm sure we have all at some time answered, I "only" ran 3 miles, or I'm "only" doing the 5K, or I'm "only" doing the half ... I'm here to tell you, NEVER short change your run, never give excuses or apologies for any run or race! Every step counts , every run you head out to do is amazing and no matter how it goes, you should be proud of the effort and share your run proudly! Never, use the word "ONLY" when describing your run! Which brings me to next words you will never say ... "I'm not really a runner". If you are thinking, I just put in a few miles a couple times a week, or, I have never run a marathon, I don't deserve to be thought of as a runner, I'm here to tell you, YOU ARE A RUNNER! If you lace up your shoes and head out the door for a run of any distance on any regular basis, even a mile a week every Saturday morning, YOU ARE a runner! As the rest of the world sits around in a couch potato haze, you have the courage to head out the door.

Run proud and inspire others,

Randy Step, an admitted obsessed runner who recently used the word "only" to describe my day's run to a sedentary friend who had asked how far I had just ran ... And as I said it, it struck me that they may find this description as arrogant and perhaps demeaning to their lifestyle. Dang. As I've said, I write this midweek to myself.

PS: you are FREE to buy CELEBRATORY CHAMPAGNE after the MARTIAN INVASION OF RACES! The Martian Invasion of Races is back in Dearborn, MI and more space-tastic than ever. Be there April 14, 2018 for 5K, 10K, 13.1M, 26K, or 26.2M. Sweet Swag, fast course and EVEN MORE MARTIANS!

PS: RF Events is excited to bring back the Trails in Motion Film Festival to SE Michigan! Films will play from 2:00PM-4:20PM on March 10, 2018 at the Farmington Civic Theater. Join like minded trail runners and adventure sports enthusiasts for a collection of the finest trail and ultra running films! Tickets are $15 and include an invite to meet up afterwards at a local watering hole.

2018-02-07 - Winter isn't quitting... Neither are we

anna winter Get those Yak Trax out, runners, because winter is here to stay! A quick glance at the snow forecast reveals that our daily runs are going to be if nothing else... AN ADVENTURE! Instead of cursing Punxsutawney Phil and throwing in the towel, let's get out the door and show winter what we're made of. How do we do it? Here are some basics to make this a little easier:

Invest in some traction devices or a good pair of trail shoes. Both work well in snow and ice. Be sure to pair those grippy shoes with winter weather appropriate clothing and layer up because you're always better safe than sorry!
Run short and low. Shortening your stride and keeping your feet close to the ground will reduce your risk of slipping, falling or straining something!
Slow down! Yes, you heard me, give yourself a break. Getting out the door in these conditions is way more than half the battle so take the pressure off your pace and take it easy out there.
Winter will eventually end and the snow will melt, so savor these fun, snowy adventures while we've got 'em,

Baby goat, a not quite as obsessed runner who read the 10 day forecast and is committed to the FUN runs ahead.

PS: you are FREE to buy BEER after the MARTIAN INVASION OF RACES! Do I have your attention? The Martian Invasion of Races is back in Dearborn, MI and more space-tastic than ever. Be there April 14, 2018 for 5K, 10K, 13.1M, 26K, or 26.2M. Sweet Swag, fast course and EVEN MORE MARTIANS!

PS: RF Events is excited to bring back the Trails in Motion Film Festival to SE Michigan! Films will play from 2:00PM - 4:20PM on March 10, 2018 at the Farmington Civic Theater. Join like minded trail runners and adventure sports enthusiasts for a collection of the finest trail and ultra running films! Tickets are $15 and include an invite to meet up afterwards at a local watering hole.

2018-01-31 - Even runners get the flu

randy flowers My weekly goal is to motivate us out the door but the goal also includes keeping us healthy so we miss as few days as possible. As runners, we get a ton of physical and mental health benefits from our lifestyle, unfortunately, susceptibility to the flu is not one of them, dang. I have several friends fighting the flu currently and I sure don't want to join them. Us runners need to take the same precautions as the rest of the world including hand washing, not touching our mouth, eyes or nose between washings and getting the flu shot. Yes, get out the door for your run but this time of the year, take recovery days after hard or long workouts and after a hard run. We need to be additionally cautious around crowds or anyone who might be contagious because our immune system will be a bit compromised until we recover. So, no kissing strangers after your long runs, until after May 1st!

Run, rest, wash your hands and we can hug again in the spring,

Randy Step, an admitted obsessed runner who once again wrote this, mostly as a reminder to myself, as usual.

PS: LAST CHANCE FOR THE LOWEST PRICE! Join us this Sunday, February 4, 2018 at the Super 5K in Novi, MI to earn your spot on the couch before the big game! Sweet swag, killer halfWAY show, Roary the lion, Detroit Lions legend Jason Hanson on site, JUNK FOOD... what more could you ask for in a 5K?! Online registration closes at NOON on Friday, February 2nd, register now!

2018-01-24 - The running time machine

randy trail Last night I put in some miles on the streets where my running passion first bloomed. It was the 35th anniversary run of the Redford, now Northville, Road Runners Club. I headed out with many members of the same crew I ran with 35 years before. Admittedly, we looked like caricatures of those young, fast, punks of old but as the pace quickened and the break-away groups formed, the same old running magic was there. I jumped into a pack I thought I could hang with and as we put the hammer down and got into a groove, I felt we were in a running time machine. Sure, I was working as hard as I did back then at a pace a couple minutes per mile slower, but unless I looked at a watch, that seemed pretty irrelevant. Dig it.

May we run forever,

Randy Step, an admitted obsessed runner who knows only too well that life can turn on a dime and running does not give us any type of immortality. Yes, it's not about how long we live but how we live each precious day. Tonight I returned from a funeral home where one of Michigan's most fun, caring, giving gracious and competitive athletes, Karen Perzyk, KP, age 49, lay dead, just 8 weeks after her cancer diagnosis and just a few months after running a world class time in a full Ironman Triathlon. RIP Karen, and thanks for showing us how to live life fully to the end.

New Year's Day has officially moved to March 1st!

randy sunglasses Soon after becoming dictator, Julius Caesar decided that the traditional Roman calendar should start in January, not the traditional March date. The average January temp in Rome is around 50 degrees, so I guess Julius figured it was a good time of year to make fitness resolutions. I've decided to stick to the old calendar, if you want to join me we still have some time to dream up our resolutions, especially when it comes to running! That said, we also have time to pick some target events to run this year, or should I say... next year, after March 1st! Let's kick the year off at Shamrocks & Shenanigans 5K & 1K, March 10th in Ann Arbor. 100% of the bottom line goes to Save A Heart, an organization which benefits the Congenital Heart Center at C.S. Mott Children's Hospital. The event donated over $30,000 last year!

Let is snow, we have time!

Randy Step, an admitted obsessed runner ... Running late.

PS: HUT, HUT, Join us before the big game and earn your spot on the couch! The Super 5K Roadrace on February 4, 2018 in Novi, MI will get you in the game day spirit... and wait until you see the post race spread! Multi-functional headwear and touch screen gloves to all entrants, medals and pint glasses to all finishers!

PS: By the time April rolls around your new resolutions will be in full swing. Join us April 14, 2018 in Dearborn, MI for the Martian Invasion of Races 5K, 10K, 13.1M, 26K, 26.2M and Kids' Marathon! Sweet suncatcher fill medals to all finishers, tech shirts to all entrants... Join the invasion!

2018-01-10 - I admit I'm cheating winter a bit

randy flowers I jumped in my car to get to a place to run out of the wind and cold ... And 18 hours later ended up in Florida. Watching the temp on the dash work its way from -7 to 80 was highly motivational! A couple audio books helped make the drive less painful. I've been enjoying tropical trail runs and will sneak in a half marathon this weekend before heading back on Monday. If at all possible, punch a hole in winter with a warm escape, just another tool to get us through. Next weekend, January 20, I'll be road tripping up to Traverse City for the Bigfoot 5K and 10K snowshoe slog, come join me! Life it too short not to throw in a spur of the moment road trip, north or south.

Do something spontaneous,

Randy Step, an admitted obsessed runner, running shirtless today.

PS: Get out your green gear, shamrockers, the Shamrocks and Shenanigans 5K and 1K are back and more shamrockin' than ever! Hit the streets of downtown Ann Arbor with us on Sunday morning, March 11th, 2018. All proceeds of this charity event support Save A Heart, an organization that raises funds for the patients and families of the Congenital Heart Center at C.S. Mott Children's Hospital.

2018-01-03 - Time to trick yourself into it

anna winter Happy new year from the Baby Goat! I hope your resolutions are in full swing and getting out the door for your daily run has been a breeze. If you're like me and that isn't the case at all.. it's time to pull out our bag of tricks... to trick ourselves out the door.

In the new year I have committed to running at least 1 mile a day for the first 100 days of the year. I love this idea, but the execution is a little tricky. For my first day, I used my favorite trick, ask somebody who is more reliable than I am to run with me. It worked so well in fact, when I got home and I was going to ask my husband if we could skip it because it was too cold, he already had his clothes on and was ready to go... and out the door we went. Yesterday, I once again decided it was too cold, so I decided to slap my Garmin on and run laps around the house. After 5 minutes and 13 seconds of that torture, I ran downstairs, put on my running clothes, ran down the driveway and into the night. I'm not sure what this trick would be called but... something like "do something terrible and you'll get so sick of it you'll be dying to run out in the cold." I haven't decided yet what tonight's trick will be, but I'm excited to see what creative way I get my butt out the door.

Pull out that bag of tricks,

Baby Goat, a not quite as obsessed runner who is excited to trick my way into 100 days of the daily run... and beyond.

PS: I love taking over the midweek because I get to shamelessly plug MY favorite events! Join me and all my trail loving friends at the 32nd running of Trail Weekend on April 28th and 29th, 2018. Try 5 miles, 13.1 miles, 26.2 miles or 50K on Potawatomi Trail in Pinckney, MI! If you're not already obsessed with running around in the woods... you will be after this one!

PS: BEER! Do I have your attention? The Hightail to Ale 5K is back for 5 YEARS OF CHEERS on May 11, 2017! I love this beautiful 5K course on the riverfront in Detroit... and who doesn't love FINISHER BEER?

2017-12-28 - I love winter running!

randy holiday5k I just love winter running. The extra cushion from a light crunch of snow under my shoes, the sparkling frost that forms on my hat, the traction device I wrap around my shoes to give me a no-slip-macho feeling as I run recklessly across ice patches, mastering the environment. Ok, the truth is, winter is here so you might as well love it or leave it, no matter what you REALLY think of it. Keep saying your new mantra until you almost believe it, "I just love these long, cold, dark winter runs, I just love winter running ..." Extreme runs give a lot of bang for the buck, that said, run smart when the temps are this low. Start into the wind, run a short loop you can bail on at any sign of trouble. No heroics, just get it done!

Let's get out there before the weather turns nice!

Randy Step, an admitted obsessed runner who loves winter ... Sure.

PS: Winter WILL eventually end. When it does, join us for our FIFTH ANNUAL Thirsty 3 Series! This not-so-serious racing and drinking series takes you on a tour to our favorite local beer, wine and hard cider facilities! Get your beer on at the Hightail to Ale 5K on May 11, 2018 in Detroit, MI, Your wine on in Jackson, MI on August 18, 2018 at the Running Between the Vines 5K, 5 Mile and Half Marathon... and then make the trip to Flushing, MI on October 7, 2018 as we SKEDADDLE for HARD CIDER at the Scrumpy Skedaddle 1K, 5K and 10K! PRICES GO UP DECEMBER 31, 2017 AT 11:59PM!

2017-12-13 - The little things... are the big things

anna winter Baby Goat STEPping in today to help get your butt out the door!

Winter has settled in here across Michigan and getting myself out the door for the daily run has reached peak difficulty. I don't know about you, but for me the little things ARE the big things. If I can't find a pair of running pants I like or there aren't any clean socks... there is a 97% chance my run is not going to happen. Let's make the daily run easier on ourselves by knocking out the little obstacles. Get the laundry done, make piles of running outfits you love for the entire week, line the shoes up at the door with the laces UNTIED and get the phone out to make running plans with your friends. Hey, it still might not work... but a clear path to that door is sure going to make it easier to get out of it!

Knock out those little obstacles,

Baby Goat, a not quite as obsessed runner who is headed home to throw my beloved Balegas in the laundry so I might have a chance to make it out the door this week!

If it was easy...

randy holiday5k We don't run because it's easy, we run because we get it. Those who don't get it joke that the only time you would catch them running would be to the refrigerator or from a grizzly bear but never to just get in a run. As we layer up and head out on a snowy day with an icy headwind, our neighbors are sure to be shaking their heads and wondering if we have lost our sanity, especially if we crack a smile... a smile that comes because we understand that the reality is a run like this is saving our sanity, and yes, can be just plain fun.

Laugh at the weather and get in some miles,

Randy Step, an admitted obsessed runner, laughing all the way.

PS: Speaking of laughing... Join us for our FIFTH ANNUAL Thirsty 3 Series! This not-so-serious racing and drinking series takes you on a tour to our favorite local beer, wine and hard cider facilities! Get your beer on at the Hightail to Ale 5K on May 11, 2018 in Detroit, MI, Your wine on in Jackson, MI on August 18, 2018 at the Running Between the Vines 5K, 5 Mile and Half Marathon... and then make the trip to Flushing, MI on October 7, 2018 as we SKEDADDLE for HARD CIDER at the Scrumpy Skedaddle 1K, 5K and 10K! PRICES GO UP DECEMBER 31, 2017 AT 11:59PM!

2017-12-06 - Not a time to be a running hero

randy ecuador200 From Turkey day to New Year's Day, our daily run is getting attacked from all sides, from endless parties and treats, finding time to shop, bad footing, wind, cold, short and dark days. Yikes! This is no time for running heroics and goals that may be doomed to fail, it's time to hunker down and just commit to the basics. Promise yourself to just get out the door for a minimum number of days for a minimum number of miles, something realistic, just enough to take in some fresh air and jiggle the fat. We can come back in January without too much erosion of our base, ready to ramp up to greatness!

Run off what you can today, we'll burn the rest in January!

Randy Step, an admitted obsessed runner, sharing what for me are rare, realistic thoughts about the daily run. Dang.

PS: HO, HO, GO! There is one last chance to run with us in 2017. Join us Saturday evening, December 9, 2017 at the Holiday Hustle 5K and 1 Mile in Dexter, MI! A festive fun run full of flashing flare and jingle bells you wont want to miss... Online registration closes tomorrow, December 7 at NOON!

PS: We're ramping up your 2018 running year over here at RF Events. Most recently opened? Our grooviest race of all! Join us for 3 days of peace, music and running at Run Woodstock on September 7, 8 & 9, 2018. Distances from 5 Miles to 100. Campsites are going fast so get in while the getting is good... and start the training in January ;). PEACE, MAN!

2017-11-29 - The daily run will get you there

I'm writing this by a roaring fire in a hostel perched at 13,000 ft on the rim of a volcano in Ecuador. Yesterday's 8 mile trek with 3,700 ft of climb got me here, made possible by my daily run. Our daily run will insure a fitness level that will prepare us for adventure when the opportunity arises. What I am experiencing while I trek through the Andes is not accessible to the average sedentary American. Another thought... the running lifestyle, finds us at times changing in our cars, or relieving ourselves in the facilitrees, these aspects of our play prepare us for adventure travel.

Today's run will take you far,

Randy Step, an admitted obsessed runner ... Who is actually "running" very little this week, ha!

PS: Join us for an all inclusive running adventure and escape the cold this winter with the Dirt Crew! Mark February 16-23, 2018 on the calendar, head to THIS LINK to book your spot and you'll be on a direct flight to NOW Jade in the Mayan Riviera in Mexico in no time! Daily optional runs, Jammin' 5K & 10K, daily active schedule and more fun!

PS: 'Tis the season to give back! We're looking for volunteers to HO, HO, GO and help out with us at the Holiday Hustle 5K in Dexter, MI on December 9! Volunteers receive fun and festive flashing flare, a $30 voucher towards a future RF Events' Event and more! Check out volunteer opportunities here.

2017-11-22 - Thank you for running!

randy freep Feeling grateful back here at RF Events' headquarters as we come into the home stretch of the event year. We can't thank you enough for your support of our events and making it possible for us to live out our passion. To thank you for your loyalty, we are very excited to reward you in 2018 and beyond with our "Run More, Earn More" program, where you will get a $20 event credit for every $150 spent on event entries. It's a simple program with nothing to do on your part, we'll keep track, just run any event on this list and earn! More runners will line up tomorrow to run in a race than any other day of the year! The Turkey Trot is a wonderful, fun, family, fitness tradition that lets us earn our spot at the table and on the couch. Weather you run in Downtown Ann Arbor, Detroit or in any of the other thousands of Turkey Trots across America, you will be setting a fun, fitness example those on the sidelines, perhaps creating the spark and giving the gift of running to others.

Run, laugh, smile and hug each other to keep warm tomorrow,

Randy Step, an admitted obsessed runner who just loves Thanksgiving day.

PS: Because of your support, we have made donations from the bottom line of our events this year to: Karen's Trail, The Detroit Riverfront Conservancy, The March of Dimes, University Prep High School of Detroit, The John Rogucki foundation, C.S. Mott Children's Hospital Save a Heart Program, The Novi Youth Council, The Ice Age Trail, The Riverland Conservancy, Angleman Syndrome Foundation, The Leukemia and Lymphoma Society, The Pinckney Trail Riders Association, Jackson Christian Athletics, Dexter Senior Center, Faith in Action, The Boy Scouts of America and many other worthwhile organizations. We especially thank those of you who made thousands of dollars of additional donations to these great organizations, you are amazing!

2017-11-15 - The run gives us quality outdoor time

randy snowshoe Most of us spend more time indoors when the weather turns cold. This is one reason we can appreciate running even more in winter, the daily run gives us a chance to spend quality outdoor time. Yes, we need to have the right equipment but with today's tech gear, it takes very little. A couple wicking layers, some outer layer to cut the wind, hat, gloves and perhaps a bit of shoe traction and we can run as far as we are fit to go! I'll see you out there, let's give each other a thumbs up and a wave!

Just say yes to running all winter,

Randy Step, an admitted obsessed runner who admits to not being a fan of winter, but a fan of winter running. We can't dress for the heat but you can for anything else mother nature throws our way!

PS: 'Tis the season to give back! We're looking for volunteers at a couple of our upcoming events. Gobble along with us at the Ann Arbor Turkey Trot on November 23rd or HO, HO, GO at the Holiday Hustle on December 9 in Dexter, MI. We've tons of fun positions available!

PS: GOBBLE GOBBLE, TURKEYS! 7 days to Thanksgiving! Hit the pavement with us at the Ann Arbor Turkey Trot 5K and Tot Trot 1K. This festive fun run is a great way to start your Thanksgiving day and get you in the turkey mood! Shirts to all entrants, medals to all finishers.

2017-11-08 - Time to dial down

randy freep After the New York City Marathon, the last of the big fall events, many of us consider this the official start of the off season, a time to lick the wounds and give the body a break. On February 1st, we'll come back rested and ready to crank on all cylinders! We don't quit running for a few months, heck no, we just dial back, skipping days and keeping the intensity low. No long or hard workouts, no sweating the weekly mileage and no serious racing. A time for some fun holiday Turkey, Hustle races, just don't take them seriously, enjoy! A couple extra pounds will keep us warm, right?

Run, rest, run

Randy Step, an obsessed runner who can't wait for some holiday run fun.

PS: GOBBLE GOBBLE, TURKEYS! Hit the pavement with us Thanksgiving morning at the Ann Arbor Turkey Trot 5K and Tot Trot 1K. This festive fun run is a great way to start your Thanksgiving day and get you in the turkey mood! Shirts to all entrants, medals to all finishers.

PS: HO, HO, GO! The Holiday Hustle 5K and 1 Mile are back in all of their jingling-jangling-flashing glory on December 9, 2017! Festive beanies for keeping noggins warm to all entrants, custom gingerbread man medals to all finishers and festive medals to 1 milers! This fun holiday dash around Dexter, MI is the perfect way to RING IN the holiday season!

2017-11-01 - Don't let this day get away

randy freep This wonderful life can turn south on a dime. One day you run a P.R., the next you can lose a job, be diagnosed with a wicked disease or get injured in an accident. No, I have not had anything tragic happen in my life lately but I'm throwing out a reminder of why every healthy day is a gift and should be cherished. Lace em' up, get outside and live life to the max. When the bad days come, we'll be ready to rest.

Amen,

Randy Step, an admitted obsessed runner who when caught up in the nonsense, minutia of this life, needs to be reminded to live fully today and to focus only on what is precious ... Like today's run.

PS: Earthlings, are you ready? Set a goal, make a plan and JOIN THE INVASION! The Martian Invasion of Races is back in Dearborn, MI on April 14, 2018! 5K, 10K, 13.1M, 26K, 26.2M and Kids' Marathon. Bring the whole family for an intergalactic day of fun.

2017-10-25 - We fight back!

randy freep Cold, wet, windy, dark days are a challenges to the daily run ... NOT! These are the kinds of days that light our internal fire. We thumb our nose at the weather and head out like conquering heroes. To heck with wimpy, sunny, mild fall runs, those nice days only get us so far. It's the days that fight back that leave us with a smug feeling of satisfaction and make us complete. We are the few, the proud, the running warriors excited to do battle with the supposedly big, bad, wet, cold days of November and zero days of winter, bring em' on!

Go get em',

Randy Step, an admitted obsessed runner with a pile of cold, wet, muddy running gear to prove it!

PS: It's that time of year again, we're transitioning out of 2017 and in to 2018! With many 2018 registration pages opening in the next several months you may see a slight uptick in the number of e-mails in your inbox. Please keep in mind if you do unsubscribe from our e-blasts you will not receive your pre-race e-mails for any race you've registered for. Bear with us through this busy time, we love ya and just want to keep you informed!

2017-10-18 - With a plan,yes, you can!

randy freep For many of us who ran in Detroit, Grand Rapids or Chicago, the long key fall race is behind us and it's time to celebrate with the fun fall and winter run-for-fun events like (Shameless RF Event plug here) The Downtown Ann Arbor Turkey Trot 5K on Thanksgiving Day or the Holiday Hustle in Dexter on December 9th. For some of us that have not yet jumped up to the half marathon or marathon distance, seeing our fellow runners accomplish these amazing goals helps inspire us, perhaps to commit to upping the ante and entering a spring marathon or half ... Like the Martian Invasion of Races on April 14th! The reality is, that if you get on a training schedule this far out, the training miles are far less daunting, making the goal look pretty darn realistic ... Let's do this!

With a plan, yes you can!

Randy Step, an admitted obsessed runner who loves every day of this running life.

PS: Speaking of the Turkey Trot... Beat the price increase! Ann Arbor Turkey Trot 5K and 1K Tot Trot prices go up tonight, October 19th at 11:59PM. Register now! A couple bucks of your entry will go to The Chad Tough Foundation to help fight childhood brain cancer. Your custom turkey finisher's medal will prove you've earned your place at the table and on the couch!

PS: NANU, NANU, EARTHLINGS! The martians are once again planning to invade Dearborn, MI. Don't miss the Martian Invasion of Races on April 14, 2018. 5K, 10K, 13.1M, 26K... or go for the MARTIAN FULL MARATHON! You've got the time to train, let's do this!

2017-10-11 - Dirty Laundry

randy freep Thank God for dirty running laundry, it has a tale to tell. While others may save detergent, we've been running well! That said, you know you've had a good week when the running laundry piece count exceeds the day to day nonsense laundry. If you only have stuff to hang dry and nothing going in the dryer, you know your run week rocked! That said, it's time to do an inventory of the cold weather gear and bring it to the top of the pile so we are ready to rock with no excuses!

Dress for success,

Randy Step, an admitted obsessed runner with laundry hanging to prove it.

PS: Come visit us at the Detroit Free Press/Chemical Bank Marathon expo on Friday and Saturday! We will debut our 2018 calendar magnets. We've planned your running year for you so you don't have to, be sure to stop by and grab one!

PS: There are lots of turkey's to trot with coming up, please consider joining our Turkey Crew on Thanksgiving Day for the 12th annual Downtown Ann Arbor Turkey Trot 5K and 1K Tot Trot. A couple bucks of your entry will go to The Chad Tough Foundation to help fight childhood brain cancer. Your custom turkey finisher's medal will prove you've earned your place at the table and on the couch!

2017-10-04 - What can you do about it?

anna boardwalk Baby Goat here, Randy's youngest and admitted (not quite as) obsessed runner stepping in for the Midweek Runmail!

A few mornings a week I run with my mom. These runs are our therapy: we talk about life, how we can do better as wives/sisters/daughters/employees etc., how to deal with the everyday stresses of this world... and let's be honest, we do a little complaining. We were gabbing and griping this morning when I thought hold on, you know what my (very wise) husband would say? Whenever I'm complaining, worried, stressed, or annoyed he asks me, "What can you do about it?" Generally, the answer is nothing. So I drop it and move on. I'm adopting the question as my new mantra in both life and running. When I'm behind on my training (which I am) or miss a run (which happens more often than I'd like to admit) or I'm stuck on US-23 for the 3rd day in a row... WHAT CAN I DO ABOUT IT? I love this quick jolt back to reality and so I'm passing it on to you. Let's try to spend our time and energy focusing on the things we CAN change, it's time and energy well spent.

Baby Goat, an admitted (not quite as) obsessed runner, who is going to work toward making the daily run a more positive and uplifting experience.

PS: We need some volunteers for this weekend's Run Scream Run! What can you do about it? Give back to the running community and join us! Be a part of the ScareCREW. Volunteers receive a spooky shirt, cider and doughnuts, a $30 voucher towards a future event and a great big thank you! Check it out here.

2017-09-27 - Run and be ready to help

randy dirtshirt I'm feeling blue thinking about the people who've lost so much in Texas, Florida, Puerto Rico, Dominica... And the running communities in these areas of devastation where the daily run is replaced with a marathon of digging out and helping others, especially those neighbors who don't have the health and energy to do so for themselves. When we head out for our run, we are training our bodies to be ready... Perhaps for a race, but also so we can be the ones who are able to help and not need help. Your fitness level may someday save a life.

Run to be ready,

Randy Step, an admitted obsessed runner that hopes today's run will help me to be prepared for whatever the future may bring.

PS: I'm so proud of the success of our Zero Waste effort at RF Events, and of the crew and volunteers that make it happen. A recent example is our stats from the literal ton of waste generated at an Run Woodstock, trash that I'm not so proud to say went to the landfill just 2 years ago, but never will again!
Compost: 617.8 lbs.
Recycling: 2,522.6 lbs.
Trash (from tents and bins): 89.4 lbs.
Diversion: 3,140.4 lbs. out of 3,229.8 lbs. total = 97.2%!

2017-09-20 - You inspire me!

randy dirtshirt For the first fall season in recorded history (OK, just 35 years), I'm not trained well enough to run a fall marathon... Even the half I've entered will be tough. No real excuses, only a lack of committing to a clear goal, following a plan and ... Thinking I had time to get in the miles! Me, the so called, "Obsessed Runner"... I celebrated your commitment and achievements with many of you at the finish line at Legend, Running Between the Vines and Run Woodstock, where it struck me that my own weekly mileage was low, my long runs have not been that long and that time has slipped by ... Time I kept thinking was plenty of time, and now it isn't. It reminds me of the book, The Screw Tape Letters, where the Devil's plan to keep the sinners out of Heaven is to tell them, not to worry, you have PLENTY OF TIME, to change your wicked ways ... Until you don't.

The clock never stops,

Randy Step, an admitted obsessed runner. If I wasn't obsessed, I would not be feeling so guilty. Thanks for inspiring me and lighting the way.

PS: WE WANT YOU ON THE DIRT CREW! Join us for the wildest weekend of the year at Dances With Dirt Hell on September 23, 2017! Tons of jobs available behind the scenes and on the front lines. Volunteers receive a sweet shirt, $30 voucher towards a future RF Events event, and a ticket to the post race party! Check it out HERE.

PS: The cooler mornings are putting fall on our minds! Orchards, pancakes... (HARD) cider... Join us at the Scrumpy Skedaddle in Flushing, MI on October 1st for a 5K or 10K, live music, all you can eat pancake breakfast, finisher's glasses, medals and HARD CIDER!

2017-09-13 - Can we skip the drama and just go run

randy hippie It's bad enough that half the time we have to talk ourselves into getting our butt out the door, only to find that our body often rejects the idea of a run even more than us. Luckily, after a mile of burps, farts, gas pains, dead legs and a racing heart-beat, the body usually grooves into the idea, smooths out and it's time to smile! Our attitude does a 180 and the magic of the daily run is on. You would think we could skip the drama and get right into the sweet spot, but I guess this will never happen.

The run is always worth it, be patient,

Randy Step, an admitted obsessed runner that admits to a lot of wasted drama time (with myself). My self-talk line today? "Would you just put on your f'n shoes and get your butt out the door for heaven sake!"... And this comes from an obsessed runner, good luck to those poor souls just starting off in this sport ...

2017-09-06 - Stop apologizing

randy hippie It's a theme I go back to often - when we compare ourselves to others, we fail ourselves. We are a study of one. Nobody has lived our life, has our genetics or has experienced what we have. Our body, our pace, and our thoughts are ours alone. Embrace who you are, how you look, and the outcome of today's run. You are a great and interesting addition to this earth. When running with others who are faster or attempting to run faster, NEVER say, "sorry, I'm slow." They are the ones who can adjust their pace down, you can only smile and they can enjoy your company if they choose to, or just let them go and savor the run you have been given on this day. Whenever I ask someone how their run or race went, more often than not, the answer is not positive, I cringe as they apologize for what they see as a failed effort instead of taking pride in their attempt. Don't be that person.

Be you,

Randy Step, an admitted obsessed runner who is obsessed with running, on my terms, and I love the way you run on your terms.

PS: MORE FALL FUN! Registration for Run Scream Run 5K, 10K and 1 Mile is NOW OPEN! Cider, donuts, fall running and medals? Count us in! Wiard's Orchard is the perfect backdrop for this spooky Halloween run! Be there October 7th in Ypsilanti, MI!