RandyStep.com - Obsessed Runner (50/page)

2015-06-10 - It is a good morning!

randy sunglasses "Good morning", a greeting so automatic, but somehow it always rings true, often coming from a passing stranger on the morning run. Every day we can get out is a gift and every day and every running route has something unique to offer. From the excitement, danger and challenge we get from extreme weather days to the rave run perfect run temp days that can only be appreciated by experiencing the wicked ones. The daily struggle to wake early and get out the door is always rewarded, seek and ye shall find. Without the run it is difficult to clear the morning haze, a blah that can leave us in a funk that can last all day and can blur one day into the next ... until we finally run out the door again. Yikes!

It is a good morning!

Randy Step, an admitted obsessed runner who likes to throw out a "good morning" to that passing stranger before they say it first!

PS: Registration for the RED CARPET RUN 5K is NOW OPEN! Join us for a night of running like no other on Friday evening, August 28 at our NEW LOCATION on Belle Isle in Detroit! This is a dash around the island with the paparazzi capturing your every stride. Nonsense, fun, running, glamour and champagne! Check it out HERE!

PS: looking to give back and help to INSPIRE other runners like you? Volunteer at an upcoming RF Events' event! Our volunteers get fun swag and $30 off a future race entry! Upcoming opportunities include our T-Rex Tri Series, the Canton Liberty Run, a road trip opportunity to Wisconsin and MORE! Being on the Dirt Crew is AWESOME... join us!

2015-06-04 - Run and inspire others

randy sunglasses Last weekend I got to witness 92 year old Harriette Thompson finishing the San Diego Marathon (her 18th marathon), showing the world that our sport is there for everyone, and giving us hope for a rich and long road ahead for us. My wife Kathy and I were there as honorary Coaches for the Leukemia and Lymphoma Society's Team in Training program for the Michigan Chapter, the number one fundraising team at the event, raising over $130,000, thanks to many of you! The amount qualified us to fund a grant for pediatric blood cancer research at the University of Michigan Hospital.

Get out for a run, get out and inspire others!

Randy Step, an admitted obsessed runner, like Harriet, like you!

2015-05-27 - Vacation run

randy sunglasses It's time to plan a long fun summer vacation run, even if you can't leave town. Most training runs don't allow time for a run that includes shopping, a stop at a bar, sight-seeing along the way and other diversions. In addition, it takes the vacation or lazy weekend mentality to make a run like this a reality. Plan this excursion on a warm summer day so stopping and being wet and cold is not an issue. Bring cash, a water carrier with an area to pack treasures and some energy food.

Pick a vacation town or any fun small town nearby and figure out a long route from there. Include some points of interest, road side stands, waterfall, scenic view spot, skinny dipping hole, dive bar, model homes, garage sales. Do the town, hit the galleries, pubs, hot spots, running shoe store and don't be afraid to do some, dare I use the word, walking! Actually, you should throw in a bunch of walking from the start so pace does not become part of the plan that works out to be a 10 mile day that takes 4 hours or so! Enjoy!

Run, sun, sip and walk,

Randy Step, an admitted obsessed vacation runner/wanderer

PS: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

PS: Speaking of triathlon season... New to the sport? Need a little extra encouragement? Join Running Fit for a summer long Beginner/Intermediate triathlon training class at Island Lake State Park in Brighton, MI. Read more HERE, or register today HERE!

2015-05-20 - Core strength

randy sunglasses With so many things in life, including our running, we don't know what we've got till it's gone. I'm just back to running regularly after a month off with an I.T. band pain. Now that I'm off the bench, I'm working on my core and doing all the strength exercises we should all be doing to run injury free. All the non-aerobic stuff many of us neglect to do while all seems to be going well. The reality is, we can't have hard days without putting in easy or rest days and we all pretty much know when we are crossing the line and flirting with disaster ... or perhaps it's just me?

Run smart,

Randy Step, and obsessed runner, who now and then pays the price, dang.

PS: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

2015-05-13 - Tears and Strength

randy sunglasses Memorable days that stick with us forever are precious and all too few. As I worked the finish line at the Martian Invasion of Races, I saw radiant smiles, tears of joy, tears of pain and expressions of emotions way over the top, like runners falling to their knees in prayer, kissing the ground and the raising of fists like in the Rocky movie. For sure I was witnessing life long memories being stored, memories that will be revisited throughout life to once again bring smiles, tears and strength.

The daily run, our daily bread gets us by, reaching our goals makes us fly.

Dream, plan, commit, run,

Randy Step, an admitted obsessed runner who lives to cross finish lines and with the Crew at Running Fit Events, to create finish lines for others to cross.

PS: Some upcoming finish lines to cross: Join us all summer long for a bit of midweek madness at the T-Rex Tri series! Three sprint tri races on the same course offers a great way to track your progress and fitness as the season goes on! Be there June 17, July 15 and August 12!

2015-05-06 - Stay calm and run on

randy sunglasses We run for a lot of reasons, for many of us, one reason is to escape the stress of our busy lives. That said, our running should never be a cause of stress, if it is, it's time to step back and assess the reason why and work it out before our next run. No matter how slow, how fast or how far off we land from our running goals, we must keep in mind that this is how we spend our leisure time, the most precious hours of our day. As my wise friend John A. always says, "if it's not fun, don't do it!" Each healthy day we can get out for a run is a gift. The world news is a reminder of how fortunate most of us are, while so many are dealing with famine, war, terrorism, genocide and diseases like Leukemia, here we are, worrying about missing out on an age group award, a Boston qualifying time or getting in our minimum number of steps, miles or whatever on our fitness app, duh. The news should be a daily reminder for us to appreciate every run and even if the run sucks, we should find a smile to share with the world!

Stay calm, run and smile,

Randy Step, an admitted obsessed runner ... who once again is writing this to remind myself how lucky I am.

PS: If you are on the fence about registering for Hightail to Ale 5K in Detroit, MI on Friday, May 15, 2015... GET OFF! Hightail to Ale is rapidly approaching its limit and we want YOU to be able to join us. Check it out HERE!

PS: Since 1988, more than 600,000 Team In Training participants have helped the Leukemia and Lymphoma Society invest more than $1 billion for blood cancer research. This year, the Team In Training program celebrates its 20th year and my wife and I have stepped back in as honorary coaches with a team goal of raising $100,000 for research. Click here to help save lives!

2015-04-29 - Let me brag a bit

randy running Let me brag a bit about the crew here at Running Fit Events and their dedication to creating the greatest running experience anywhere; events you can trust your hard training and goals to. They work crazy schedules, lots of 16 hour+ event weekend days in conditions that are often brutal. They go over every detail for months in advance, looking to find ways to make your experience the best it can be. They are passionate about our sport and all they produce, it is a labor of love and it shows in the outcome. Dawn, Mandy, Anna, Joanna, Gary and Ted are the full time essential players, each with a special set of responsibilities that create something much bigger than the sum of their parts, the magic of race day. I can tell you the reality is far from magic, it's true professionalism and a deep understanding of a quality event from start to finish that they have honed over time. I would be remiss not to introduce and brag a bit about our part time crew who take on the many tedious tasks with little glory, sorting, counting, packing, unpacking and digging out on the morning after. Thank you Jodi, Amy, Dan and Kim.

Visit rfevents.com for a behind the scenes peek.

Thank you crew,

Randy Step, an admitted thankful and obsessed runner who owes much to those around me.

PS: The list of dedicated volunteers would be as long as the praises they deserve but I thank you all.

PS: Yo run gang, It's that time of year again... Triathlon Season! New to the sport? Join Running Fit for a summer long Beginner/Intermediate triathlon training class at Island Lake State Park in Brighton, MI. Read more HERE, or register today HERE!

PS: Have some youngsters that are itchin' to try a triathlon? Join us for our June and July Youth Triathlon Clinics and our August Youth Tri. Registration is now open. Click HERE for more details! Click HERE to register now!

2015-04-22 - Boston Marathon

randy running Another Boston Marathon in the books with 30,000 runners thumbing their noses at terrorism and living life free and Boston Strong. The terrorists failed, we are not terrified. For all of us, every time we head out the door it is a victory, we show the world our great life in America won't be stopped. Kind of like saying, hey all you cowardice punks, you have already lost this war, perhaps you should quit wasting your time and energy and crawl back in your hole.

We run as one,

Randy Step, an admitted obsessed runner who is proud of each and every one of you doing battle out on the roads and trails!

P.S. WE WANT YOU - ON THE BREW CREW! The Hightail to Ale is a serious Friday night party in Detroit. Join us May 14 or May 15 for some BEHIND THE SCENES action as a volunteer. Sweet shirt, one free beer on us, $30 voucher for a future RF Events' event... what could be better! Check it out.

2015-04-15 - Run ruined by routine

milemarks Routine is a two edged sword, on one side it reduces the stress associated with the unknown and keeps us on the roads we know, allowing for a meditative run and a training experience we understand. On the flip side we mentally block our spirit of adventure and often end up with a ho hum middle of the road experience that leaves us wondering what we missed, a wicked stress of its own, one that can make us feel ... old. Bilbo Baggins comes to mind.

Are you squandering one of the precious days of your life on a run that will not be memorable, a run that keeps you from discovering who you are and who you might be? Or, are you heading out for an adventure, perhaps on a run that you might tell stories about until the end of your days! Yes, it might be awful but yes, it might be great but yes, it won't be blah.

Run off on a wild adventure,

Randy Step, an admitted obsessed runner, who can't wait to see where, when and how I will run tomorrow!

P.S. This weekend over 2500 kids will toe the line at the Martian Marathon to finish the last 1.2 miles of their Marathon! Blue Care Network made this amazing Kids' Marathon possible, just like they make families and individuals confidence in their insurance plans possible.

P.S. Join us for a romp in the woods April 25 and 26 in Pinckney, MI at Trail Weekend! 5 Mile, Half Marathon, Full Marathon and 50K options!

2015-04-08 - Run to run

milemarks The main goal of my weekly rant is to motivate us out the door for the daily run, our daily bread. There is no better motivation than to have an event goal on our horizon. I'm so very proud of Running Fit Events and what this crew does to create events that you can trust your many hard miles of training to, not to mention, your hard earned event entry money.

I was reminded of this while running the Detroit River front today and passed by the Hightail To Ale 5K bench. A bench made possible from a $5,000 donation to the Riverfront Conservancy. This year's run is Friday evening, May 15th. Join us and you'll not only enjoy a run on the riverfront, Atwater brews and tunes by Thornetta Davis and her band but you will also make the next bench possible... and will be able to sit on it with pride!

As far as goals on the horizon, yikes, in just over a week, Saturday April 18th, is the Martian Invasion of Races with 5K, 10K, 13.1 and 26.2 miles to choose from! Stick around for the party and to cheer on 2,800 kids who will have logged 26.2 miles for the year as they cross the finish line, a serious commitment to fitness and a hope for our future!

My last plug, It's a ways off but it's time to enter and book your walk-in tent site for Run Woodstock. Join us as we camp out on the land and set our souls free! Trail runs, races, hikes, yoga, peace, love, a weekend of great bands and time together around the fire. We need this annual weekend escape from the complexity and routine of our lives. Dig? Use the discount code HIPPIE for $5 off your entry, code expires at midnight, this Sunday, April 12th.

Peace, love and running,

Randy Step, an admitted obsessed runner who loves any opportunity to run... and to release our inner hippie!

2015-04-01 - Run smart or don't run

randy running 50 degrees and sunny, a tempting day for a run, especially for those of us who are putting in a few too many miles too soon, and perhaps are dealing with a twinge of training pain besides. Dang. The hardest but smartest part of our sport is to not run a planned workout, especially when we are obsessed with weekly mileage targets and especially when the run you should skip is your long run. "But I am following a schedule and have a race coming up in 3 weeks!" You can't race at all if you are injured or sick but you can race rested and perhaps a bit under trained. Skip the run, work on the core, get a massage, ice any suspicious feeling parts of the body and come back with only a short easy run when it seems safe, maybe in a day, maybe in a few days.

Get out for a ... walk,

Randy Step, an admitted obsessed runner, who is taking a second day off, icing my shin, and will be back out there tomorrow, smarter yet, the day after tomorrow ... Dang.

PS: If you have any connection with anyone with Autism/Asperger Syndrome, might I suggest a book by Tracey Cohen, a runner, writer, long time Running Fit Crew member and an aspie herself. Tracey's insightful, entertaining and easy to read book can help us better understand the complexities of this syndrome. Six-Word Lessons on Females with Asperger Syndrome. If you have any questions feel free to contact tracey, This email address is being protected from spambots. You need JavaScript enabled to view it..

PS: Yoga for Runners is back!! with a twist.... We will now start the workout with a 30 minute Run! Classes begin April 9.

2015-03-25 - Light a fire

randy running Today I was the speaker for a lunch series on fitness at the Toyota Tech Center in Saline. I was reminded that when people give running a try, as one woman put it, "it just sucks". It struck me that the truth is, when we try a new physical activity that our bodies and minds don't have a feel for, this makes sense. Nothing good comes easy, especially in running. The benefits come slow but continue to grow as we stick with it. Personal records, increased self-esteem and the pure joy of the runs that are effortless can't be experienced without putting in some hard time at the beginning. For sure this needs to be stressed to the new runner. I think minimally, we should ask them to commit to 3 days a week for 4 weeks while keeping a log that tracks pace, distance and weekly total. This might get them over the first hurdle. The motivational thought of knowing they have a 4 week streak of runs, that will end if they give it up, might be just what they need to keep the fragile little flame lit long enough to get to the blazes of personal glory.

Help someone start a fire,

Randy Step, an admitted obsessed runner, who's kind of like a running arsonist!

PS: It took the Mars rover robot 11 years and two months to complete its very own Martian Marathon! Come see how you match up at THE Martian Marathon and Invasion of Races on April 18, 2015 in Dearborn, MI, Earth!

2015-3-18 - Get your groove on

randy running Variety is the spice of running, I try to get in 3 types of runs each week, one hard paced difficult run, perhaps on hills and one very long run that takes me near my physical limits. The rest are comfortable runs where I can enjoy all the sights and sounds of the world around me while still getting the work done and putting miles in the log. Each run seems to compliment the others, the long run takes the stress out of getting out the door for any shorter distance and the hard runs make me feel like I earned the comfortable runs. Mix it up, keep if fresh and fun so you can run, run, run. That said, as spring unfolds, it is easy to do too much too soon, do not increase your mileage by more than 10% each week. I repeat the important stuff!

Run smart, run forever,

Randy Step, an admitted obsessed runner, who just finished one of those hard paced runs leaving me trashed and happy ... Where I vaguely remember where I ran and if I'm not mistaken, the sun was out.

PS - Spring is upon us and soon we will be hitting the trails! Join us for any one of the following: Trail weekend, Flirt with Dirt, The Legend or Run Woodstock for a great BOGO deal! Buy one entry, get a free entry into our Kegs, Eggs and Scrambled Legs trail celebration!

PS - The Thirsty 3 is BACK in 2015 and better than ever. Be sure to sign up early as all races and distances have limits and will sell out! CHEERS!

2015-03-11 - Free runs!

randy running I'm sure you can relate: I put off the a morning run at 20 degrees opting for the day end run with a predicted high of 40. The morning was still, clear and the sun rise was beautiful. I ran that night in the dark, pouring rain and perhaps mid 30s. Each foot fall was a cold wet shock, you get the picture.

The rule: Never let the weather affect your planned run, when race day dawns, you have no choice in the matter and you better be ready and know how to dress and run in all conditions. Not to mention, there are a ton of things that will come along to thwart the days run, weather should never be one of them. If the rain had been in the AM, should I have still headed out? Didn't I just answer that?

Get out and run, even if it's perfect,

Randy Step, an admitted obsessed runner ... who does admit to digging glorious running days, dang.

PS: Get the spring season started with a couple of FREE RUNS!
- The free Fit 5K! Back by popular demand, Wednesday, March 18th.
- NEW!!! Kegs, Eggs and SCRAMBLED LEGS! Join us April 11th, 2015 for a fun day on the trails with beer and an EGGcelent breakfast!

2015-03-04 - Run, live, smile, die

randy winter The next time someone tells you that running might not make you live longer, just tell them that's OK, I'm just hoping for some compression of morbidity, they will then slink off to google it. The theory, would you rather be living it up and running every day until you are 80 and then just drop dead or would you rather live a sedentary life, develop congestive heart failure at 80, spend 10 years in a nursing home with multiple disease factors, perhaps Alzheimer's and no quality of life, then die at 90?

Get out the door and compress that dang morbidity,

Randy Step, an obsessed runner, who runs many miles each week with my nurse practitioner wife, Dr. Kathy (Doctorate in nursing practice) who specializes in geriatric medicine. Enough said.

P.S. - Have you heard? Registration for the Canton Liberty Run is now open! Join us June 20, 2015 for a 5K, 10K or 1 mile! NEW theme for 2015; Red, white, blue and don't forget your TUTU!

2015-02-25 - Winter Rave Run

randy winter Today's run, sunny, 10 degrees, no wind, on the well packed, snow covered, hilly trails at Bird Hills Park in Ann Arbor. A glorious run with breathtaking winter views and sounds, including the mountain of ice that formed on Barton Dam, a rave run indeed. Yes we've had some wicked winter days where venturing out for the run has been a risky proposition but days like today, as Jimmy Buffet would say, "It was a beautiful day, the kind you want to toast." Don't let the temperature fool you, get out the door each day and experience all the natural world has to offer.

Dig the run,

Randy Step, an admitted obsessed runner, and will be until they throw the dirt on.

PS: Because of the below freezing temps and no fresh snow in a while, most trails are packed flat and have very little ice, as runnable as summer! We can get a jump on training for the trail races this year! Join us for: Trail weekend, Flirt, The Legend, Run Woodstock and more!

2015-02-15 - N=1, go run!

randy sunglasses I repeat the important stuff ... Don't let Ego get in the way of your complete enjoyment of this running life! EVER! Even as an obsessed, life-long runner, when I read a FB posting by someone who just ran a fast 15 mile training run at zero degrees, or any run longer, faster or in conditions that I am currently not capable of running in, I can't help but start to compare myself and get my envy up. Worse yet is to get caught up running with a friend or group at a pace or distance that I should not be running, risking injury. We can NEVER compare ourselves to others, we have different genetics and different life experiences that include past injuries, time restraints, responsibilities and countless variables that play a part in the unique person we are.. We are a study of one (N=1) We need to remember how cool that is as we continue to learn who we are and where we fit into this world. We are each a unique puzzle piece needed to complete history.

Randy Step, an admitted obsessed runner, who runs pretty well in the heat, just sayin'...

PS: Add some spontaneity to your life and join me in Dade City, Florida on March 7th for a bit of trail running. Dances With Dirt is a full moon weekend mid-winter escape. Fly to Tampa, a 50 minute drive Dirt Quarters!

PS: LADIES ONLY: Starting next Wednesday the 25th, Join us every Wednesday morning at 8am from Running Fit Northville for "Coffee and Sneakers" a women's only group run followed by coffee and conversation.

2015-02-11 - Trust Reality: Run!

randy sunglasses "Why intensive jogging is just as unhealthy as being a couch potato". This makes headlines? An article from Evoke.ie throws out a few sound bites from several studies and comes up with this headline, but absolutely no data or facts are presented. You've got to laugh at the term "Intensive jogging", whatever that may be. So again I ask, why does the media give attention to crap like this while diseases of an unhealthy lifestyle place a huge burden on our healthcare resources, not to mention, represent the major cause of death? Do you think they are pandering to the majority? Yikes!

We don't run to escape death, we run to move, to enjoy the natural world and to have the energy necessary for a rich and wonderful life.

Only trust reality, get out an run,

Randy Step, an admitted obsessed runner who is living life in full color because of it!

PS: Join Running Fit's Downtown Ann Arbor Group run along with Brooks for a Shamrocks and Shenanigans course preview run on Monday February 16. Group meets at the downtown Ann Arbor Running Fit location at 123 E. Liberty. Run starts at 6:30pm. Join us post-run at Connor Oneils for food and drinks.

PS: Let's get SHAMROCKIN'! Join us in Ann Arbor on March 8 for the annual Shamrocks and Shenanigans 5K, Kids' K and Kids' Dash! A great way to start the spring running season!

2015-02-04 - Don't miss today

randy sunglasses As we make plans for tomorrow and worry about the future, we rob ourselves of today. The worry is a waste. What we do today, the way we live today, will set us up for the future. Trust your instincts to live, love and learn today the way you want to everyday going forward and it becomes what you do. Tomorrow, you will live for tomorrow and it will be even better than today. An example: head out the door to enjoy the adventure of today's winter run. Yes, It's cold, windy, grey and the footing is awful but you know you will be immediately rewarded for your effort by feeling in command, getting outside these man-made confines and enjoying the natural wonders of nature. You will be building the strength in the ancillary muscles needed to control yourself in the snow and to make you a more powerful and versatile runner tomorrow. You will also be increasing your capacity for endurance, the reality is that you are training for an even more exceptional run tomorrow. You will be ready to race and be able to run longer, not by planning but by living and doing!

Live, run, and more will come,

Randy Step, an admitted obsessed runner, today.

PS: Love is in the air... We love running, fellowship and fun. Join us for a fun run that includes chocolate, wine and flowers on February 12th. Who knows, you may meet a like minded runner to celebrate Valentine's Day with! Running Fit - Northville location, 6:30PM. Questions: 248.380.3338

PS: Get ready to go INTERGALACTIC with RF Events! Join us for the Martian Invasion of Races on April 18! The perfect spring race with a distance for everybody. Check martianmarathon.com for more info, NANU, NANU!

2015-01-28 - Running = Peace

randy sunglasses With so much uncertainty, our running passion can be the constant that make sense out of a world that often does not seem to make any sense at all. In these fast changing times, job security is a notion of the past, add to that technological advances happening so often that keeping pace adds a stress to our lives never experienced before. And then there is terrorism that is absolutely insane, a country so divided ... You get the point. Running is always there for us, just out the door ready to clear our heads. Running, an unplugged, back to the basics experience that resets us mentally and physically . When the world drags us away from our daily run, it's great to know the run waits patiently for us and always welcomes us back.

Keep your log, keep the faith,

Randy Step, an admitted obsessed runner who is about to close this laptop, put on a bunch of layers and head out on the trail to reboot.

PS: Speaking of certainty and stability in running, last year we celebrated the 20th Dances With Dirt extreme trail event and next year we will celebrate the 30th running of the Running Fit Trail Marathon Weekend. The Martian Invasion of Races is closing in on 15 years and Run Woodstock is getting into the groove as it hits year 6 (I think this event came along just in time for those of us that needed a healing weekend of peace, love, music and of course, running. Just knowing Run Woodstock will be part of our year brings down the blood pressure). That said, our goal is to put on events that will stand the test of time, events that will be there for us like the daily run. We promise to stay true to the culture, no fad runs, sure some fun themes but always measured, timed events to come back to each year, like going home to our running family!

PS: All Running Fit locations offer weekly group runs.We will help you run through the winter! Ask your local store for details.

2015-01-21 - State of the Running Union

SOU01

2015-01-14 - The winter run is a gift

randy sunglasses There is much to say about the uptick in self-esteem we get from putting in a snow covered run at freezing temps. Yes, it's never easy getting out the door but nothing good is easy. Over dress, run smaller loops from your bail out point to be safe, this will also allow you to throw off layers as you warm up, wear traction control like Yak Tracks, reflective gear if it's dark or you go in and out of darkness. Throw in some trail running for additional creds to yourself! As Running Fit Manager Steve Angerman says, there are no bad run days, just improper dressing for them.

Get out and take command of your environment!

Randy Step, and admitted obsessed runner who enjoyed a killer, 5 degree, 5 mile, hilly trail run with fellow RF Event staff member Iron Mandy.

P.S. Have you heard? Registration is now open for the most Jurassic midweek sprint triathlon series around, the T-Rex Tri Series! Join us June 17, July 15 and August 12 for a jaunt on the wild side!

P.S. Back by popular demand, Yoga for Runners with Kristina! Starting Tomorrow January 15th. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

P.S. Train With Us! Running Fit 501 and Bayshore Half Marathon and Marathon Training classes are starting soon. Kickoff/informational meetings on 1/10 at 8:30 am for Ann Arbor, 1/21 at 6:00pm in Northville, and 1/25 at 3:30 pm in Get the details here

2015-01-07 - "Stick" with the program

randy sunglasses When Caesar created the Julian calendar, he thought it would be appropriate for January, Janus' namesake month, to be the doorway to a new year.. As for New Year's resolutions, January was just a bad choice, perhaps if Julius lived in Michigan, the year would start in spring, it would just makes sense. We could work to change this but I'm guessing it would be more difficult than getting people to call the half marathon a Pikermi...

That said, it's time to plan the year, ease into training and get on a roll. I stress "ease into training" because too much too soon is the norm for fitness resolutions, leading to pain and failure. A rule of thumb: Don't increase any activity more than 10% per week, example, run 10 miles one week and up it to 11 the next. (Side note: The 'rule of thumb' means upping your running more than 10% will inflict as much pain as if you were beating yourself with a stick larger than the width of your thumb)

Run smart, run forever,

Randy Step, an admitted obsessed runner ... with a bit of foot pain from running 6 days in a row, yes, I write this stuff to myself.

P.S. Yoga For Runners with Kristina is back. This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery.

PS: 2015 New Year's resolution list is linked here for all the world to see ... To guilt us to success!

2014-12-31 - A work in progress

randy sunglasses I'm a fan of New Year's resolutions, regardless of the stories of failure, sometimes just a week or two into January. Change does not come easily but does not come at all without effort. We can all come up with a list of bad habits, poor health and diet choices to resolve to work on ... And then there're those darn virtues that will make us a better person ...

Discipline enables a person to achieve the goal of running a 26.2-mile race or running 20 miles a week ...
Kindness towards someone who is having a bad day can make him or her smile and build rapport.
Creativity can result in an idea that changes how people relate to one another such as social media.
Trust in a relationship fosters dependability and intimacy, creating valuable, meaningful relationships.
Gratitude in a job loss can shift our focus from feeling low to how we can have a new, more fulfilling career.
Service to others can change lives, better neighborhoods and create stronger nations.

Let's make a commitment to ourselves and have the courage to start. Yes, we might fail but yes, we might change.

I'd love for you to share your one most realistic resolution with me, perhaps just writing it down and knowing someone else will read your resolution will add the motivation needed to make you a success. I'll post a link to the list in a future midweek of your resolutions and we can motivate each other to greatness. Email This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject: "resolution". (Please, just a one liner)

Just do it,

Randy Step, an admitted obsessed runner and a work in progress.

2014-12-24 - Run, recharge, share

randy sunglasses The holidays are a time to get together with family and friends, to share and give of yourself. That said, don't forget to put aside one hour of each day that is for you, for your health and well being, an hour where you are not responsible for anyone else, not work, family or friends but for your own mental and physical needs. Playtime! A time to fire up the senses, recharge the batteries and escape the digital 24/7, 365 rat race. Selfish? Not at all. Without taking this hour you will be as useless as a dead cell phone or a car out of gas on the shoulder of the road. Time to yourself will fill you with energy, creativity, contentment and joy, enough so that you'll have plenty to share!

Escape and enjoy the holidays,

Randy Step, an admitted obsessed runner, who heads out each day for a run, often, near empty, with little left to give, and returns with from the run with energy to share.

PS: Registration for Run Woodstock is now OPEN! Join us September 11, 12 and 13 for 3 days of peace, music and running.

PS: On January 1, 2015 Running Fit is inviting our friends to start their new year with a day of healthy activities. Click for the details!

2014-12-17 - Peter Pan had it right

randy sunglasses We joke about the child inside us that appears in our actions from time to time. I believe the reality is that as a child we learn what our most important needs are and that they don't change as we age. This would include the fact that playtime is the most important, joyful and learning time of our day, a time for fitness and self-discovery. Somehow, as we grow and face new responsibilities as adults, society makes "play" out to be a guilty pleasure and not the essential part of the day that in reality, it is.

Put on your play clothes and get out the door!

Randy Step, an admitted obsessed runner who's newest toy is my Garmin Forerunner 15!

2014-12-10 - Jiggle the fat

randy sunglasses With very little daylight and busy days, December is the ideal month to rest up and lick our wounds so we'll be ready to slowly ramp up our running after the holidays and be rock stars by spring! That said to keep our sanity and hang on to a bit of fitness, we do need to get out the door a few days a week, nothing hard or long, just to break a sweat and jiggle the fat.

I do love to jump into a couple fun winter events, not to run hard but just to enjoy the crisp winter air and excitement of the big fun events, to dress silly and just have fun. This weekend is the Holiday Hustle 5k in Dexter, a fun, family, evening event ... with plenty of warm pubs near the finish line. Enter at runholiday5k.com or at late registration. Kick off the running year on February 1st at the Super 5K, Sunday morning before the big game. Take your finisher's pint glass and wear your medal to show you've earned your spot on the couch! Did I mention junk food at the finish line? Enter today at runsuperbowl.com. To sweeten the deal, from now until 7PM on Thursday, December 18 you can save $5 on your entry by sharing your entry on Facebook AND be entered for a chance to win your registration money back! All you've got to do is click the "Share on Facebook and save $5" button on the registration page!

Randy Step, an admitted obsessed runner, even when I'm resting up!

PS: More holiday deals at Running Fit! Buy 3 Feetures socks get 1 free now through Jan 31, 2015. Buy 1 Balega sock get one at 50% Off Now through December 18.

PS: Registration is now open for the thirst quenching THIRSTY 3 Series! Check it out HERE, cheers!

2014-12-04 - 3 Mile runs rock!

randy sunglasses Yes, I'm returning to an old theme of mine, but due to the holiday season when time available to us to run is scarce, it's more relevant than ever. To some people a 3 mile run doesn't seem worth the effort. Is it worth the effort to dress, run and shower all for around a half hour of running? My answer is, "You bet!" The three mile run is highly underrated. Three miles offers a microcosm of all that I love about the sport. For me, mentally, it is easy to get out the door knowing I only have 3 miles to run. I take the first mile easy, break a good sweat, then stop to stretch a bit. The next mile I run at a good hard effort, about 5K pace. The final mile is an easy cool down. I run home, shoulders relaxed and at a comfortable pace. I have finished a run and feel fresh, awake, and alive. Like a day off only better, I haven't had to put a zero in my log! Tired of taking days off? Go 3!

Get 'R done,

Randy Step, an admitted obsessed runner, that admits there are a bunch of 3 mile runs in my log!

P.S. Join us for a FUN 3(.1) mile run before the big game on Sunday morning, February 1, 2015! The Super 5K will earn you your spot on the couch as well as a custom medal, technical training beanie and finisher's pint glass! Hut, hut, register!

P.S. Join us at Running Fit Ann Arbor on Jackson Rd. all winter long on Thursday Nights from 6:00 pm to 8pm for Trainer Rides. Bring your bike, trainer, and a towel for beneath your bike and we'll have an Apple TV hooked up with Netflix, snacks and drinks. Cheers! Call Trevor at 734-436-2381 with questions.

2014-11-26 - Running and giving thanks

randy sunglasses Thanks to your dedication to fitness and support of what we do. We get to work in an environment that we are passionate about. The fitness community is not only a healthy active one, but it is also a generous and caring one that enriches all of our lives. Be seen and be safe out there during this holiday weekend as you take to the roads and trails while burning off those well-earned calories.

We give you thanks,

The crew here at Running Fit and RF Events

P.S. While you're in the holiday spirit, sign up to join us on December 13, 2014 at the Holiday Hustle 5K and 1 Mile in Dexter, MI. HO, HO, GO!

2014-11-19 - Running and ranting

randy sunglasses The purpose of my weekly rant is primarily to motivate us all to get out the door, a reminder of what is so precious about the daily run. Hopefully, something in today's email does that for us.

The weather sucks, perhaps knowing you will be running in the sun for a week February 6 - 13th from a 5 Star all inclusive with a bunch of fun people will help you get out the door this winter so you can be ready. Even your non-running friends and family will love this trip! Deadline for sign up is December 3rd. Email This email address is being protected from spambots. You need JavaScript enabled to view it. with any questions or if you need me to talk you into this. Check it out!

You're a runner? Don't you worry that you are ruining your knees? I hate continuously hearing this same dumb comment from the lazy cynics that don't want to hear that Running is actually is good for our joints. Have them Google "running is good for your knees" and read the plethora of data out there!

I've been asked by several of you why RF Events uses the term half marathon if I consider it such a dumb term. We use it because it is so widely used ... even if it is stupid and wrong, it's like calling a 5K a Half 10K. There is a grass roots movement sweeping the world to change the name to "Pikermi", a town in Greece half way between Sparta and Marathon! We hope to see you this spring at the Martian Pikermi on April 18th or the Running Fit Trail Pikermi on April 25th! For a list of lots of great Pikermi choices go to our event calendar!

Run with attitude,

Randy Step, an admitted obsessed runner whose knees are better now than 30 years ago!

PS - Running Fit has a great Holiday promo starting tomorrow November 20 through December 1. Make any purchase of $100-$199 and receive a $20 gift card or any purchase of $199 or more for a $40 gift card. Gift cards are valid from December 2- February 28, 2015. Gift cards are valid in any Running Fit store and online at boulderrunningcompany.com See store for details!

PS - Take care of your body... a Yoga workout is a great way to keep your body healthy and strong. New session starts December 8. Join us!

2014-11-12 - Run for the diamond

randy sunglasses We live such a busy life that often we neglect our own body, forgetting that we are only as strong as our weakest link. We have no time for sickness, heck, it's not even on our schedule! Like our cars, we jump up in the morning rushing off to some important meeting expecting them to start up and take us there ... Until they won't. Schedule some healthy time for your body daily, or plan on unexpected time down or even your death, the same goes for the car.

I think of my relationship with my body like a marriage, an arranged marriage ... In sickness and in health, in good times and in bad, until death do we part. We need to make time for each other, listen to each other, work with each other and accept that nothing good comes easy. That said, I think I'll make a run date with my body for tomorrow and take it out for a healthy dinner!

After a great run, give your body a hug,

Randy Step, an admitted obsessed runner, hoping for at least a diamond anniversary with my body (I'll save you the google, 60 years)

PS. Speaking of taking care of your body... a Yoga workout is a great way to keep your body healthy and strong. New session starts December 8. Join us!

PS. Trainer Rides are back at Running Fit on Jackson Rd. Join us at 6:00pm on Thursday nights from Tomorrow 11/13 through spring. We will show a weekly movie and have space for you to set up your bike. Ride up to 2 hrs. Please bring your own bike and trainer as well as a towel for the floor beneath your bike. E-mail This email address is being protected from spambots. You need JavaScript enabled to view it..

2014-11-05 - Run outside

randy sunglasses Many of us live and work in a world that separates us from the earth and the natural environment. Going from a temperature controlled home or office to our car, we spend much of our lives inside. We re-breathe stale, used air, walk on carpet and cement and rarely come in direct contact with the earth itself, the dirt. This type of existence, without the addition of an outdoor passion, seems like a way to lead one to believe there is no meaning to this life. The most important aspect of the run is that it gets us outside. We feel the sun, wind and elements against our skin, we breathe in the sights, smells and sounds of the natural world, we get to look at all of creation, not just what was built by humans. Without the run, how much time would we spend outside every day?

As winter moves in, getting outside for the run becomes essential as almost everything else in our world moves inside. The reality is you can always dress and be comfortable in cold conditions, it's only on hot days that our options get limited. The crunch of a new snow underfoot turns the world into a trail run.

Now is time to get your winter run gear in order so you don't miss a beat as the world turns white and cold.

Run warm,

Randy Step, an admitted obsessed runner, looking forward to every run and what the world throws at it.

PS: Join me this Saturday at Running Fit in Northville at 10 AM for a no obligation meeting where we will buy you breakfast and tell you why you should join The Leukemia and Lymphoma Societies Team In Training Program and run or walk the Rock and Roll marathon or half marathon in San Diego on May 31st! Join us!

PS: We have 40 spots reserved for a run in the sun February 6 - 13, Join this obsessed runner for a 5 star week of fun ... and yes, a bit of running and walking!
Check it out!

2014-10-29 - Keep calm and keep running

randy sunglasses With shoe manufactures trying to capitalize on our growing sport, we have to be careful to move slowly when it comes to new technology ... just in case it turns out to be gimmicky crap. I've been running pretty much every day for 35 years (Yikes!) and have been in the running industry almost that long. I have seen every technological change in footwear come and go and looking at my current favorite running shoes, I see little difference from my favorite shoes I ran in in the mid 80's. I do admit that midsole durability and fit has improved ... but that is about it. When shopping for running shoes, start by looking at the core shoes from the major manufacturers that have been around a while. The best sellers are the best sellers for a reason, usually it comes down to durable shoes with a great fit, never inexpensive but I feel with running shoes, as opposed to many purchases, you do get what you pay for.

The goal is to run efficiently and injury free so we can enjoy every healthy day. Good running shoes are part of the solution, good form and a training schedule that works for us will get us to that goal and I believe proper form is the most important and most often ignored. We have learned not to look to footwear to correct our bad habits. The basics of good form has not changed, a short efficient stride with good posture, a bit of forward lean and a straight through, chest high arm carry. What also has not changed is that this form does not come naturally, it takes practice and constant diligence. Yes, another thing I've learned over the years, you can learn good form, you can change your form and you can run injury free.

I've not used the shameless plug line in a while ... but there just happens to be a form clinic coming up at 6:30 PM, November 17th at Northville Running Fit.

Keep calm and keep running,

Randy Step, an admitted obsessed runner, who continues to tweak my form and efficiency ... when I remember to.

PS: Join this obsessed runner for a week or running and walking in the sun. email This email address is being protected from spambots. You need JavaScript enabled to view it. with any questions about the trip. Limit, 40. Check it out HERE!

PS: My wife Kathy and I are coaching a team of runners and walkers for the San Diego Rock and Roll Marathon and Half Marathon on May 30th, 2015 and raising funds for the Leukemia and Lymphoma Society. Sign up for an informational meeting on Saturday morning November 8th at Running Fit Northville to find out more.

2014-10-22 - Motivation

randy sunglasses As the run season winds down, motivation can take a dive. The answer? To start planning for an amazing 2015, plans that will get you out the door this winter. If you sprinkle the winter with a couple fun events, like the December 13th Holiday Hustle 5K in Dexter and the February 1st Super 5K on Superbowl Sunday morning in Novi, you'll add to your medal collections and won't completely lose your fitness level. By picking a spring goal, like the Martian Invasion of Races on April 18th in Dearborn, a run for everyone with a 5K, 10K, 13.1 and 26.2 mile, every winter run will be money in the bank!

To help you commit now, here is a $3 off coupon code to enter any or all these events! Use coupon code "WINTER15MOTIVATION" The code expires this Saturday, October 25th at 11:59PM. Enter at runholiday5k.com, runsuperbowl.com and martianmarathon.com

Keep the fire lit,

Randy Step, an admitted obsessed runner who has your next year planned! Go to our event calendar and save the dates, I'll be at all of them, join me!

2014-10-15 - Dumb Running Terms

randy hippie I'm sure you have a list of stuff that drives you nuts, mine includes: People who call running shoes, "tennis shoes"; heck, running shoes are perhaps the worst shoes you could wear playing tennis! The term "Jogger". People who refer to any running event as a marathon, do they really not know a marathon is 26.2 miles? And the term that bothers me the most, "Half Marathon", it's a 13.1 mile race, better yet as it is called everywhere outside the USA, 21K, yes, the full marathon happens to be 42K but as we don't call a 5K, half of a 10K, it makes no sense to use the word half, these races are specific distances we race, they are not half of anything. Venting does make one feel better...

For those of you headed down to run long in the "D" this weekend, it's time to TAPER, TAPER, TAPER! It's time to lick those training wounds and put some gas in your tank. You can only run too much the week before your race, not too little, actually no running would be just fine. To finish a long race you need to be healthy and rested. There, I have granted you permission to do a TV taper. Enjoy the days off, then rock your run on Sunday!

Get out and Jog!

Randy Step, an admitted obsessed Jogger, now does that sound stupid or what? And yes, I will be running a 13.1 mile race this weekend!

PS: Be safe and be seen. Enjoy this informative video, it could save a life. The fact that the products in the video are all available at Running Fit is just coincidental

PS: Be sure to come visit Running Fit this weekend at the Detroit Expo! Don't miss our great deals!

PS: HO, HO, GO! Registration is NOW OPEN for the Holiday Hustle 5K and 1 Mile! Join us December 13 as we jingle all the way in Dexter, MI! Runholiday5k.com

2014-10-08 - Your run is yours

randy hippie Running is personal, our goals, our pace, our motivation and our satisfaction all come from our perception of our running and in this case perception is our reality. I find it pretty cool that what we put into our running and what we take from it is pretty much the same as the fastest runner to the slowest runner in the world. Sure, we can't help comparing ourselves to others but we know that the reality is that how others run is pretty much irrelevant, their run is their run and our run is ours.

Each and every time we run out the door, even if we run with a friend or line up with thousands of others at an event, even if the run goes well or is pure torture, our run becomes a part of who we are, something that can't be taken away.

Collect those miles forever,

Randy Step, an admitted obsessed runner, yep, that's who I am.

PS: BOO! Join us this weekend at RUN, SCREAM, RUN! We want YOU to volunteer! So many spooktacular opportunities to help out. Check it out HERE!

PS: All new yoga for runners starts October 23! Register now!

2014-10-01 - A delicious run

randy hippie Every day gives us new reasons to be excited to be runners, like the perfect running temp, misty and mystical morning we had on this delicious fall day. The sight, sounds and smells of autumn were thick, as night slid away and daylight crept in to join us. Perhaps tomorrow will be a repeat performance or perhaps it will be a gusty, rainy, cold, slap in the face kind of run that comes to greet and challenge us. Bring it on, we are here for the wild ride and the satisfaction we get from getting out that door!

Gear up for the adventure,

Randy Step, an admitted obsessed runner with a head lamp, reflective vest, multiple traction devices for my shoes, tons of tech clothing and lots of miles in my log to prove it!

P.S. It's not too late to join us on Saturday and be a Hero on Hines as we run 5K or a half marathon to support the upkeep of the Fallen First Responders Monument at the corner of Haggerty and Hines Drive. Late entry available, visit heroesonhines.com

P.S. Join us at Running Fit Northville for our Yoga for Runners Class with Kristina.This is a 6 class series with a focus on poses that will help you run more efficiently and stay injury free. Two weeks will be spent on each topic: Core, Power, Recovery. Classes are from 6:15 to 7:30 on Thursdays beginning October 23 and running through December 4 with a break for Thanksgiving. 6 sessions for $90. Register HERE!

2014-09-24 - Run safe, run smart

randy hippie I often bring up the fact that every time we step out the door we are role models for the sedentary Americans who see us getting in our miles. Seeing us runners of all ages, paces, shapes and sizes, shows them that they could also fit in as runners and this just might be the spark that gives them the courage to join us.

That said, as role models, we have a responsibility to not only run safe but to show respect for others and the environment we enjoy. I'm sure when we see runners not yielding for other pedestrians as if they are on some important mission, we cringe. The same goes for runners wearing dark clothing and running with, instead of against traffic, creating an unsafe situation for themselves and others. When I drive past a runner in the dark wearing a reflective vest I often call out and thank them for it. The list goes on, from common sense headphone use to urinating in public, we need to use good judgement and elevate the sport we love.

Run safe and smart,

Randy Step, an admitted obsessed runner who feels just awful when I forget to put on my reflective vest at the start of an evening run, a run that would have finished in the light just a week ago!

P.S. - Tracking your runs is a great way to stay motivated and enhance your training. Stop in to Running Fit for some SUPER awesome and exciting deals on a new TomTom GPS Sport Watch. Save $30 when you buy any pair of shoes and a new TomTom Watch!

2014-09-17 - If it's cool, run warm

randy hippie Let the laundry begin! As the days cool, the running laundry grows! Dang. To make it worse, it's good to overdress a bit as the temps drop, especially for those of us who are planning to run in fall races. What little heat adaption we gathered this year will fade soon enough and there is always the chance of a warm fall race day, cool days bring few issues.

Speaking of fall, cider, donuts, zombies and running, join us at Wiard's Orchard on October 11th for the Run Scream Run Freaky 5K, Terrorizing 10K and Cider Mill Mile! I'm a sucker for dress up runs with fun themes, this one is the best! Wiard's is Michigan's number one haunted theme park and they will be lending us a bunch of scary characters to "motivate" the runners. The races will also pass through the Fear Barn and finish up through the Valley of the Lost, YIKES! Enter at runscreamrun.com.

PS: Be one of the Heroes on Hines on October 4, 2014! Not often in life are we given a chance to be heroic, please join us as we run in honor of the fallen First Responders who have given all, for us. All proceeds from this event go toward the long term maintenance and upkeep of the First Responders Memorial in Plymouth Township!

2014-09-10 - You can run there!

randy hippie Many of us runners are creatures of habit, running the same routes, training on the same days and following our same old schedules, regardless of the fact that all areas of our running could be elevated to new levels of improvement and enjoyment with just a bit of creativity, a word not often associated with running. A good example is point to point running.

Running to work, is truly an environmentally friendly and rewarding experience with an added time management perk, especially if it lets you escape wasted time in morning traffic. The excuse is often that there is no shower at work. The answer is to shower and prepare for work before you head out on the run, you will need to remember to leave a set of work clothes at the office along with any make up or other prep items you need to look ready for the day. Because sweat is sterile, and you just took a shower, as long as you run in clean running gear, there is no "smell" associated with your workout. Leaving a clean towel at work to dry off the sweat is another item to pack. Even better, leave a set of this stuff at work all the time to give you even more flexibility. And yes, you can put on the dirty stuff to run home in! Don't live close enough? No excuse! Find a park and ride, or store lot a runnable distance from work, perhaps saving parking fees for some of us!

Enjoy the morning "rush",

Randy Step, an admitted obsessed runner who finds myself changing in my car more often than in my home.

PS: NOW HIRING! Running Fit Northville, Novi, and West Bloomfield are looking for energetic individuals to fill full and part time positions. If interested, please visit a Running Fit location to fill out an application.

PS: Dances With Dirt Hell Ultramarathon online registration will be closing on Tuesday!

2014-09-03 - Coached by our run

randy hippie As runners, we are far more aware of our health status than the average American; we are in touch with our body because we ask a lot of it daily and can tell when things are even a bit out of whack. I continually talk to runners who have found out serious health issues in their early stages because of this awareness, certainly an advantage to get things back on the right track, perhaps saving our life. The same insight makes runners good patients, we will do what it takes to recover and get back out there.

That said, the same goes for our diet, as runners we find out what foods work for us, and the fact is the ones that do are pretty healthy. We naturally avoid high fat meals that don't allow us to get out for a run, either from sluggishness or digestive issues.

Running, the sport that keeps on giving,

Randy Step, an admitted obsessed runner, who feels that I am coached through this life by my running!

PS: Traverse City Running 101 sessions start next week: September 10. This 8 week beginner running program will introduce you to all the short and long term benefits of an active lifestyle! Sign up today!

2014-08-27 - Learn from the run

randy hippie Everything we ever need to know, we can learn from our running. Long term goal planning, delayed gratification, moderation, discipline, meditation, love of the natural world, self-esteem, soul searching and being honest with ourselves for starters, and the list goes on ... Runners make the world a better place, for sure, if everyone ran there would be no time for pettiness, war or hate and the heath care crisis would fade away with each foot fall. You may say I'm a dreamer, but I'm not the only one, maybe someday they will join us, and the world will run as one.

Each step we run offers us the opportunity to be role models, each step gives us a chance to change the world for the better.

Get out the door, run, and make the world a better place,

Randy Step, an admitted obsessed runner who wishes everyone was.

PS: Join me at Run Woodstock a week from now, September 5, 6, 7. We want you to join our ROADIE CREW. Mellow out to the music, head out for a hippie hike, forget your comfort zone and join us for an evening headlamp run (as long as it doesn't overlap with your shift)! Check out runwoodstock.com, Your mind and body will thank you.

PS: Be one of the Heroes on Hines on October 4, 2014! Not often in life are we given a chance to be heroic, please join us as we run in honor of the fallen First Responders who have given all for us. All proceeds from this event go toward the long term maintenance and upkeep of the First Responders Memorial in Plymouth Township!

2014-08-20 - Two pairs beats 3 of a kind!

randy hippie Why is it so hard to head out for a run in the rain ... and such a fun and free felling we get when we are out running and get caught in the rain? That said, I headed out today in a fresh and flashy pair of Asics DS trainers for a few dirt road miles and down came the rain, giving my new kicks a well-worn look, dang. On a different note, the shoes performed wonderfully, I hope it's the beginning of a long term love affair ... I'm sure my Mizuno Sayonaras are in a Jealous rage. It's not easy to find shoes we love and work well, even harder to find a different brand and model to alternate when running the roads but by varying the shoes we reduce the chance of overuse injuries that are accentuated when the foot strike is the same over and over.

Mix it up out there,

Randy Step, an admitted obsessed runner ... with cool dirty shoes to prove it!

PS: It will not rain at Run Woodstock this year! Just 3 short weeks and we escape from reality! Dig it. The perfect event to invite your non running classic rock loving partying friends to join you at ... as you talk them out onto the trails for one of the evening headlamp 5K hikes ... and perhaps trick them into a bit of running!

2014-08-13 - Dig It

randy hippie 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, triathletes and I imagine anyone who takes their body to the limit in their sport. Pain and fatigue proves to us that we gave it our all, that we left nothing back, we were honest with ourselves, 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 ... We move the edge. The world if full of people just existing, many in a couch potato haze. As athletes, 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. Savor the pain!

Dig it,

Randy Step, still savoring my pain from the weekend and getting hyped up to get above the astral plane at Run Woodstock in a just a few short weeks! runwoodstock.com

P.S. Join us at Running Fit on Washtenaw Ave in Ann Arbor on August 21st for a radical 80's Party! Dress in your best 80's running gear and celebrate the launch of the totally tubular New Balance 880 v4 with us! Door prizes and prizes for Best Dressed. Party starts at 6, 4 mile group run at 6:30. Light refreshments will be served. RSVP today! Only 150 slots available.

2014-08-07 - Run Smart

randy hippie We have been spoiled by a Pure Michigan running summer. For those of you who chose this year to train for a long fall event, excuses for not getting in the miles will be hard to come by. That said, you should now have a good base of mileage in and the long runs are getting ... Long. As we head into the final months of training it's time to run a bit more cautiously. We have asked a lot of our bodies and now is the time to use a running schedule more as a guide and less as a strict commitment. Take the time to ice any nagging pains and when you think you need a day off, TAKE IT. To finish any long event, you must be healthy and rested, being well trained is nice but not as necessary as healthy.

Run smart,

Randy Step, an admitted obsessed runner, wo knows how hard it is to take days off.

P.S. Get off the roads and join us for some trail miles at Run Woodstock. Your body and mind will thank you... groovy! Runwoodstock.com

PS: RUN, SCREAM, RUN registration is NOW OPEN! A guaranteed Halloween favorite, October 11, 2014 at Wiard's Orchard in Ypsilanti!

PS: Check out some new ways to follow Running Fit on social media. The Traverse City area can now be followed on twitter and Instagram @rngfittc. There is also a new Instagram account @rngfit.

2014-07-30 - Status not quo

randy hippie Medals, awards, themes and swag are fun but pale in comparison to personal achievement. I do like to travel and experience new places and events but I also love races that can become a tradition, events that I can come back to year after year and attempt to set my best time ever over the course or to just enjoy the fun familiar places and faces, events that become part of who I am. Fads continue to come and go in the running event world. Some current fads include color runs, light runs, obstacle course runs and events that do not keep track of your time. Some positive aspect of these fad events is that they often attract non-runners, getting them off the couch and out the door, perhaps a stepping stone to a more active lifestyle; they can also offer us a day of diversion and fun. The downside, many are far from environmentally friendly, have very high entry fees, can have unknown risks and the worst new fad of all, flash in the pan companies that take your entry money, then take off and not put on the event. Yikes!

Enjoy every healthy day and be careful out there,

Randy Step, an admitted obsessed runner, who loves to meet up with old friends on the race course.

PS: At R.F. Events, we may offer a fun and quirky theme but behind the fun facade, you can be assured there is a measured, timed, well supported, safe event that we take seriously, one that you can trust with your hard earned money and training.

PS: Speaking of R.F. Events... RUN, SCREAM, RUN registration is NOW OPEN! A guaranteed Halloween favorite, October 11, 2014 at Wiard's Orchard in Ypsilanti!

PS: Check out some new ways to follow Running Fit on social media. The Traverse City area can now be followed on twitter and Instagram @rngfittc. There is also a new Instagram account @rngfit.

2014-07-23 - Try Something New

randy hippie Many of us runners are creatures of habit, running the same routes and sticking to the same equipment. That said, I often carry water on my long run routes on the trails. The pack I've been using for the past couple years fits poorly, often drops the bottles and I dread wearing it. Of course, it was expensive, has great reviews in all the run publications and I see others using the same pack all the time so I've bull headedly soldiered on. I finally tried a new hand held carrier that I no longer dread. Duh. Of course, I have yet to replace my running watch that never seems to stay on the function I want it on because the thing just won't die. Somebody smack me.

If it sucks give it up,

Randy Step, an admitted obsessed runner who continues to write this stuff to myself!

P.S. - Looking to get out for a fun trail run? Join us August 2nd in Laingsburg, MI for THE LEGEND 5 mile, 10 mile and 13.1 mile! The course circles several lakes in a beautiful lightly hiked and biked area of Michigan, what could be better!

P.S. - Do you love running and music so much that you wish there was a festival celebrating those things? Look no further! Run Woodstock, 3 days of PEACE, MUSIC AND RUNNING! September 5-7, 2014... A distance for everybody, 5MI-100MI!

2014-07-16 - Just Run

randy hippie My body likes to go for a run a couple hours after I wake up. This usually works out fine on the day of an event but on a normal day with the time constraints of life, I go through the usual torture, head games and trickery to get up and drag myself out the door just minutes after waking. A couple miles into the run I usually feel awake and wonderfully alive, always making the torture of getting out the door worthwhile ... Knowing this and going through the same scenario day after day you would think I would just skip the drama and run out the door. DUH

On days I plan an evening run, I often get home brain dead and tired. It amazes me how going out for a run slaps me awake and leaves me exhilarated and content. Running is truly a miracle drug.

Don't think about it, just run,

Randy Step, an obsessed runner who thinks about the run way too much before heading out the door ... Dang.

P.S. - Looking to get out for a fun trail run? Join us August 2nd in Laingsburg, MI for THE LEGEND 5 mile, 10 mile and 13.1 mile! The course circles the lakes in a beautiful lightly hiked and biked area of Michigan, what could be better!

2014-07-09 - Run, Learn, Run

randy hippie Running, such a simple sport requiring very little equipment or expertise. That said, like so many things in life, the simple things you enjoy can enrich your life exponentially with just a bit more knowledge, turning them into one of life's passions.

For years, Running Fit has been offering the class, Running 101, the class for the beginning runner. I've always thought this was the most valuable and important part of what we offer the fitness community, sharing the information to turn people into lifelong runners. Motivational tricks, proper form that will make you faster and more efficient, training schedules and injury prevention information that can make such a difference. Fall Running 101 dates are here! New to running? Have a non-running friend you want to turn into a runner? Share this link, you can change a life!

Run, learn, and run forever,

Randy Step, an admitted obsessed runner. Let's spread the passion!

P.S. - If the Red Carpet Run isn't already on your calendar, Why not! Join us August 6 for an evening of glitz, glamour, sweat and the star treatment! It will be THE social event of the season! redcarpetrun.com

2014-07-02 - Peace, Love and Running

randy hippie I often share my thoughts on the endless list of the positive psychological and physical benefits of the daily run, our daily bread. I also mention the value of great running events, events that keep our running fires lit, events to shape our year around. That said, there is one weekend a year that pretty much turns the daily run into a magical event unlike anything I've experienced in this running life. Run Woodstock is a weekend of runs in an atmosphere of nature, peace and love. A healing weekend where we can trip back to a bygone age of freedom and fitness, an escape from the reality and trappings of life where we can get back to the land and set our souls, and inner hippie, free. Dig it!

An endless line up of classic rock bands and endless list of runs, walks (5K, 5M, 10K, 13.1M, 26.2M, 50K, 50M, 100M and evening runs with "natural" options,) yoga and other cool stuff allows you to create the weekend you need. Some examples of how people choose to spend this magical weekend:

Some run the most runs ever in a weekend, starting with a 5K Friday night, perhaps the 5 mile or half marathon Saturday morning run, a hippie hike to Hell for lunch, getting back for yoga with 200 others on the lawn before heading out for a 5K or 10K evening run before a late night party with the freaks before you crash, only to wake up and join the gang for a Sunday morning 5 mile run.
Some pick just one or two events, or none, and leave lots of time to mellow to the music or sit around the fire and share the vibes.
Many people who are training for fall marathons will run one of the morning runs like the half, then head out onto the endless country dirt roads to get in the miles and make it their long training run.

Not everyone can escape for the weekend, but experience as much as you can. Walking in with a tent and a cooler of food and setting up side by side with all the beautiful people will help with the escape. Whatever you choose to do, just make sure you give yourself the gift of Run Woodstock in Hell, MI the weekend after Labor Day, September 5, 6 & 7.

Peace, love and running,

Randy Step, an admitted obsessed runner who hopes to see you above the astral plane.

PS: Shoe of the week: Asics Electro 33
Dan Says: Although we've seen a decline in lightweight/minimal shoes, there are still many that prefer a flexible feel. Shoes like the Asics Electro 33 fills a giant void in the industry for runners that like a lightweight feel but also require some medial support. Without the use of a post, the Electro gets its medial support from what Asics calls "FluidAxis". Much like Nike's "Dynamic Support", they play with the volumes and densities of the mid-sole foam to give a flexible/lightweight feel that also delivers light to moderate pronation control. The Electro 33 is sacrificing a bit of stability for a well designed lightweight and flexible feel.- FluidAxis - 10 mm Drop - Weight - Men's - 8.5 oz.,Women's - 7.1 oz. - Retail - $110 - Seamless Upper - Engineered Mesh - SoLyte Mid-sole Foam.