RandyStep.com - Obsessed Runner (50/page)

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!

2017-08-30 - Get out there!

randy hippie While most of the world spends on average more than 23 hours of each day indoors or in a vehicle, not physically or mentally healthy places to be, We are blessed as runners to spend so much quality time outdoors, dig it. We smell and feel the changing of the seasons, the weather patterns, the rain, the sun, cool shade and the wind on our skin. We are aware of the natural world and know we a part of it, we are truly awake and alive, not trapped in the endless funky haze so much of the indoor world slips into. Today's morning run was in a mystical fog, a humid, wet feel that seemed to lick the skin...amazing.

Don't miss a single chance to run out there,

Randy Step, an admitted obsessed runner looking forward to a healing weekend in the woods in just over a week at Run Woodstock. Join me for the weekend or at least an hour or two on the trails, or perhaps some yoga on the lawn. Invest in your sanity today, commit at http://runwoodstock.com/ Peace out.

2017-08-24 - A time to reap, a time to sow

randy flowers We run our long runs for the training effect that prepares our bodies for even longer runs. The early miles of the long run are often mindless and easy but eventually, the hurt kicks in, usually, suddenly. This is the time to smile, this is what we came for! The long run is finally doing its job. It's time, concentrate and savor the pain, these are the miles that count, dig it! Had we stopped when the hurt kicked in, where would that get us?

Bring it on!

Randy Step, an admitted obsessed runner who has to admit, that pain free, shorter runs are not overrated ...

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! runscrumpy.com

2017-08-17 - Be prepared to run!

randy flowers

Have you ever been asked to go on a run, or find yourself with the time to sneak in a run and can't because you don't have your running gear with you? I was watching the Weather Channel and they had on a survival expert that talked about what you should have in your emergency "Bug Out Bag" in your car. Not much of an expert I'd say, he didn't even include running shoes and apparel! If you haven't already, stash some old shoes and gear into your emergency bag in your car, It's also good to have a kit under your desk at work and anywhere else you may find yourself with a run opportunity. Be prepared!

May your next run be an unplanned adventure,

Randy Step, an admitted obsessed runner who ended up at an appointment yesterday that got pushed back 2 hours, leaving plenty of time to get on my stuff and run some nearby trails I have not been on in years.

PS: FREE WINE! FREE PARTY! Do I have your attention? We want YOU on the Uncorked Crew this weekend at Running Between the Vines. Join us at Sandhill Crane Vineyards in Jackson,MI Saturday, August 19th, 2017! $30 race voucher, fun volunteer shirt, custom wine glass and an invitation to the post race party for all volunteers! Check it out!

2017-08-10 - Don't sacrifice the gift

randy flowers I'm currently running pain free with no excuses to miss my daily run. That said, yesterday it struck me that I was taking these healthy days for granted, not feeling blessed to just be able to lace 'em up and head out the door. It's so true, "you don't know what you've got till it's gone". 6 months ago, I was on the injured list and would have given anything just to get in a pain free run ... And yesterday, I blew off the daily run just because I didn't get around to it and the day and the opportunity slipped on by. I was reminded of a quote from one of America's greatest distance runners, Steve Prefontane, "To give anything less than your best, is to sacrifice the gift." The daily run is surely a gift to us all.

Don't sacrifice the gift,

Randy Step, an admitted obsessed runner, heading out the door to experience the precious gift I have been given.

PS: Give the gift of VOLUNTEERING! Join us on the Uncorked Crew at Running Between the Vines in Jackson, MI on August 19, 2017 for a wine-tacular time! NOW OPEN, Run Woodstock Roadie 2017 registration is OPEN! Get your groove on and check out all the volunteer opportunities HERE.

PS: Local life-long runner and friend, Tracey Cohen, has just published her second book, Six Word Lessons on the Sport of Running: 100 Lessons to Enjoy Running for a Lifetime. A short and powerful book that I believe can change lives, if put in the right hands. I believe it is the perfect gift for us to give to a non-running friend. That said, I enjoyed the read, a refreshing reminder of all aspects of our sport.

2017-08-03 - Running, classic rock, yoga, and... classic Randy

randy highschool We are just over 5 weeks out from Run Woodstock, a healing, soul cleansing weekend to release our inner hippy, get in some miles and let it all hang out. Trail runs and hikes, yoga, classic rock bands, healthy food trucks and a chance to camp out on the land with all the beautiful people. For those of you who find this life too hectic to escape it for a weekend, you NEED this most. Walk into camp with your tent, running shoes and a cooler and walk out renewed, recharged and fulfilled. A small running festival with big rewards, join me the weekend after Labor Day.

Dig?

Randy Step an admitted obsessed runner and old hippie at heart.

PS: Give back to your running community! We have some great volunteer opportunities coming up this month. Take the dare in Laingsburg at The Legend, strike a pose and help out on Belle Isle at the Red Carpet Run or take a stroll through the vineyard vines at Running Between the Vines! Check them out here.

PS: Have you heard the holiday news? Registration for the Run Scream Run 5K, 10K and Cider Mill Mile, 10K and Cider Mill Mile, The Ann Arbor Thanksgiving Day Turkey Trot 5K and Tot Trot, and the Holiday Hustle 5K and 1 Mile are ALL OPEN! As an added bonus for 2017... run all 3 to complete the Holiday Trio Series. Check out the registration pages for more details.

2017-07-26 - Don't let ego ruin your run

randy flowers Lately I've been catching myself getting hung up on total miles and the average pace of my daily runs no thanks to technology tracking on Strava, Garmin or whatever... you get the idea. I realize these stats are often a trap that keep us from getting in the hard and invaluable workouts we should be doing; runs with killer hills or tough courses with tricky footing that develop our balance and strengthen the ancillary muscles. These are the kind of runs that will keep us from overuse injuries and make us stronger, faster, and tougher. Flat paved runs produce numbers that on the surface may look impressive but don't tell much of the real story. As I've said, I write this blog pretty much for myself and what I know I need to hear. That said, I ran 5 miles today at an average pace of 11:24 ... I'm sure I could have easily ran today's 5 mile lunch run at 9:10 pace on subdivision streets, but kicked myself in the butt and hit the steepest, toughest, 5 mile trail route locally that I know of, with 673' of gain and brutal, root leaping downhills. I'm sore, spent... and smiling. Dig it.

Don't let ego get in the way of an awesome run ... A run only you will know was awesome,

Randy Step, an admitted obsessed runner who admits to running wimpy routes at times ... But not today. Dare to run great.

PS: CHAMPAGNE, BEER, GLAMOUR, MUSIC... Do I have your attention? Join me on Belle Isle August 12, 2017 for a Saturday evening 5K with a Champagne finish! Shirts to all entrants and medals to all finishers. Check out redcarpetrun.com for all the details!

2017-07-12 - Enjoy your miserable run

randy flowers Hot muggy days sure make our sport an efficient use of time, a short run packs a big punch, giving us tremendous satisfaction for just getting out there! That said, I continue to appreciate the honest simplicity of our sport, especially while watching the Tour De France, where a lead rider can lose precious time to mechanical failure, and where one rider has a technical advantage over another due to better equipment. Relying only on our own body and mind, and with minimal equipment, our efforts are clearly rewarded.

Get out and enjoy the heck out of today's miserable run,

Randy Step, an admitted obsessed runner who is enjoying 60 minutes of sweat ... After a 30 minute run!

2017-06-28 - Savor the pain

randy trail I ran long on Saturday and as I was getting out of bed Sunday morning I realized I was stiff and sore ... And then a smile crossed my face. The pain and fatigue felt the days after we complete a hard workout or race plays a part in the personal satisfaction we get as runners who take our bodies to the limit. Pain and fatigue proves to us that we gave it our all and left nothing back. We were honest with ourselves and know that we dug deep, mentally and physically. When we take ourselves to the crumbling edge we gain insight into who we are and who we might be and each time we move the edge out a bit. The world is full of people just existing, many in a couch potato haze. As runners, we know what it feels like to be totally ragged and spent by our own fruition, we know what it feels like to be fully alive and firing on all cylinders.

Take it to the limit, one more time,

Randy Step, an admitted obsessed runner who can't wait to wake up in pain again, hopefully soon.

PS: Our Inaugural Oberun 5K is sold out... but we still want you on the BREW CREW! Volunteers receive cool volunteer swag, a $30 coupon toward any future RF Events' Event and more!

2017-06-21 - So what if your run sucks?

randy flowers We have all had times that we feel disappointed in ourselves by our performance. Examples: not running our goal at a race we trained hard for and were ready for, or when we head out for a training run we cut short or walk due to fatigue, lack of motivation or whatever. When the run goes bad, we need to remember that running is what we do for fun; it's what we do to escape stress. (Yes, I go back to this theme often ... Because I need to hear it.) When we lace up our shoes and race or just head out the door for the daily run, we have already won, we are experiencing the gift, we are living our passion. However the run goes is part of the adventure. With the right attitude, our ugly run might be the most memorable, perhaps a learning experience or one that leaves us with a story to tell.

No matter how much your run sucks, it's nothing compared to how much not running sucks,

Randy Step, an admitted obsessed runner who has had a streak of crappy runs, runs that still add miles to my log and totals that make me smile.

PS: Join us for 5K, 5 Mile, or Half Marathon in Jackson, MI on August 19th, 2017 for Running Between the Vines! Running, cheese, chocolate and WINE... what could be better?

PS: The Inaugural Oberun 5K registration for the VOLUNTEER BREW CREW IS OPEN! Check out all the details here!

2017-06-14 - Cold rags and running

randy flowers

We are pretty excited about our Zero Waste progress at RF Events, with an average of over 90% diversion from the landfill over the last year! Today we hit a dilemma... On hot event days in the past (it looks to be

toasty Saturday for our Canton Liberty Fest Run) we passed out ice water soaked, non-recyclable rags at the aid stations. After a bit of brainstorming today on keeping sustainable, we dug out some leftover cotton race shirts from the past and cut them into 1,200 rags! We should be able to pass them out, pick them up and wash them to cool down future runners!

Run cool and sustainably,

Randy Step, an admitted obsessed runner who loves extremes, so needless to say, I'm diggin' this heatwave running!
P.S. We could use a few extra hands at the race Saturday to help keep the runners cool. Click this link to volunteer, you'll get a flashy shirt, a $30 voucher for future events and you will feel cool, for giving back to our sport! If you'd like to run Saturday and experience a cold rag on your head, click this link to enter the fun!

PS: Join us for 5K, 5 Mile, or Half Marathon in Jackson, MI on August 19th, 2017 for Running Between the Vines! Running, cheese, chocolate and WINE... what could be better?

2017-06-07 - Sunshine and Sympathy

randy trail First off, thanks for opening and reading my weekly run mail! That said, this week, 2 people unsubscribed for the same reason "I am currently injured and will res-subscribe when I'm running again." I guess my motivational attempts are salt on the wounds. Dang. There are plenty of days where it is a challenge to write my "get out the door" ideas as I myself am gimping on the sidelines, so I get it at some level ... And today is one of those days! I often write about the days when the motivation to get out the door for a run is just not there. On the flip side, when you are faced with a glorious running day and can't run due to injury, sympathy is in order, and because we are all runners, empathy also. Perhaps I should start each week's run mail with, "If you are healthy and thinking of skipping the run today, READ this!"

Run if you can, rest if you should,

Randy Step, an admitted obsessed runner who does not need sympathy just yet, give it a couple days and I'll let you know.

PS: Our friends over at the Milford Athletic Club are putting on a Triathlon Clinic! Join them Saturday, June 17th in Milford, MI for this clinic that will cover training plans, gear, race strategies and more! CLICK HERE for more info!

PS: We're over 9 weeks out from the Running Between the Vines, there is still plenty of time to train for Michigan's most BEAUTIFUL Half Marathon! Not quite ready for Half? Join us for the 5K, 5 Mile.. or both! Running, cheese, chocolate and WINE in Jackson, MI on August 19th, 2017... what could be better?

2017-05-31 - Set a date!

anna3 Hey Midweek Runmailers, Baby Goat here! The Head Goat is off in the swamp so I thought I'd hop in and help you get your butt out the door. Summer is practically here and the days have been GLORIOUS, giving me zero excuses for not getting out the door for a run... but I'm still having a tough time. I put off picking my fall and summer races but the time has come. I've always found if you set a date, the training will (for the most part) follow! I'm all about progress, NOT perfection. So set your date, write your schedule, and don't beat yourself up too badly if it doesn't go exactly according to plan! Pick a short term and a long term goal and keep them realistic. Remember, this is what we do for FUN! Need a little inspiration? I learned how to throw in a shameless plug from the G.O.A.T (but we really are good at what we do!), check out the RF Events Race Calendar and be sure to bug me about how my training is going when you see me out there.

Set those dates and the miles will follow,

Anna Step Przybylski, an admittedly not quite as obsessed runner whose fall ultra training starts today!

PS: Kick off summer with a volunteer gig at Flirt With Dirt on Saturday, June 3rd in Novi, MI! This will get you set up with a $30 voucher to use towards any future RF Events' Event, volunteer swag, and a million thanks! Volunteering is a great way to ease into the racing scene for the summer, check it out here!

PS: We're over 10 weeks out from the Running Between the Vines, there is still plenty of time to train for Michigan's most BEAUTIFUL Half Marathon! Not quite ready for Half? Join us for the 5K, 5 Mile.. or both! Running, cheese, chocolate and WINE in Jackson, MI on August 19th, 2017... what could be better?