2012-05-02 - Long trails, long hours, great pleasure!

PS: Another Awesome Volunteer Opportunity! Dances with Dirt Gnaw Bone

Join us in beautiful Brown County State Park (it's amazing!) Wander and shop in the art community of Nashville, IN, before/after the race.

Volunteer Registration and the details here - Volunteer now! 

PS: Self-Defense Class!

2012-04-25 - Down Home

Yo run gang,

I enjoy the hype and excitement of the premier events, they give credibility to our sport and allow us to line up with the world's best, a bit behind them maybe but there is something magical about knowing we are toeing the same starting line and racing the same course, cool stuff.

Run, run, run, run, run, walk,

Randy Step, an admitted obsessed runner who is looking forward to lining up at a starting line with you!

PS: Another Awesome Volunteer Opportunity! The Trail Races - April 27, 28 

2012-04-18 - Keep it simple

2013-04-17 - We run as one

Yo run gang,
April 17, 2013

I've always known running can give us a bit of an escape from our feelings of anger, sadness, and frustration as we deal with the troubles of this world, but since the bombings in Boston, the run seems to have taken on a new sense of purpose and meaning. Every step feels like a dedication to those who suffered. Just heading out the door is like thumbing our nose at terrorists that are out to change our way of life and limit our freedoms. From the social media posts I read, everyone will be trying to qualify for Boston just to be there and show the terrorists that they have wasted their time.

We welcome home and congratulate all the Boston Runner's, especially the 22 members of the Running Fit 501 team and Running Fit  staff members: Lori (Novi Manager), Aaron Kosel (HQ) , Swim Coach Leslie Braun and Tom Artushin (West Bloomfield).

To celebrate your return, and to run in solidarity for Boston, Running Fit will be hosting "Runners For Boston" unity 4.15 Mile run/walk on Wednesday, April 24th at 6:30pm. Meet at Kensington Metro Park, East Boat Launch.  "Runners for Boston" is an event bringing the community of runners and supporters of runners together to show support for those affected in Boston on Monday, April 15th.  On the run, participants are invited to wear past/present Boston Marathon gear, gear sporting the iconic blue & yellow Boston colors or your favorite race shirt for the occasion.

Run as one,

Randy Step, an admitted obsessed American runner.

2012-04-11 - Pre-Race Jitters, YIKES!

Yo run gang,

YIKES! It's the feeling I get when race day draws near, for every race, no matter how important or insignificant the event is to me. Even after all these years, the nervous jitters attack! Many of you will be experiencing the same feelings this weekend as you line up for one of the events at the Martian Invasion on Saturday or the Big House Big Heart on Sunday.

Martian Marathon - April 14 - Volunteer Now!  

PS: Endless Pool time at Running Fit Jackson Rd, Ann Arbor 

Triathlon season is in sight! Time to dive in, 80 degrees, the feel of open water and a workout you can't get in a standard pool! Spring rates, $10 for 30 minutes -  $15 for 60 minutes - $30 for 4 x 30 minutes package price - $50 for 4 x 60 minutes package price.
Info and Registration

2012-04-04 - Never give up!

Yo run gang,We strive for the complete fitness lifestyle, eating healthy, getting in the scheduled runs, workouts, core work, sleep, and getting in the personal best shape of our lives ... The reality for many of us are far too many days with work and family issues that get out of control,

leaving us with no time for the workout, skipping meals, skipping sleep and worse yet, we may follow it up with and overindulgent night out that we trick ourselves into thinking we deserve as the answer to stress reduction or some such nonsense, when we know the reality is ... a deeper hole.

Fitness, like freedom, takes constant vigilance and hard work, a lifelong battle with victories and setbacks but always worth every ounce of energy we put forth. Never ever give up, each hard won fitness victory is sweet, and worth a lifetime of struggle. We start again today!

Run forever,

--Randy Step, an obsessed runner

P.S. Yikes! Just over one week until the Martian Invasion of Races, Saturday April 14!

I'll be working the finish line area, come and say hi .... Better yet, click the volunteer link below and join me! We'll also be setting up all day Thursday and Friday so you can volunteer, then run! Thank you for giving back to the sport that gives us so much!

Martian Marathon - April 14 - Volunteer Now!  

 

PS: Another Awesome Volunteer Opportunity! The Trail Races - April 27, 28 

Join us at the Start/Finish area, in the woods or in the store for pre-registration on the 26th.
Volunteer Registration and the details here - Volunteer now! 

PS: Great LOCAL events this month

April 14: Dearborn, MI - Martian Marathon - 5K, 10K, 13.1, 26.2 - Kids 1.2 Mile

April 15: Ann Arbor, MI - Big House Big Heart - 5K, 10K, 1 Mile

April 21: Dexter, MI - Feet and Friends - 5K, 8K(5 Mile)

April 28: Novi, MI - Live Like Andi - 5K, 10K, 10Mile

April 28-29: Pinckney, MI - Running Fit Trail Races - 5, 13.1, & 26.2 miles, plus 50K (new this year), yikes!

 

PS: Endless Pool time at Running Fit Jackson Rd, Ann Arbor 

Triathlon season is in sight! Time to dive in, 80 degrees, the feel of open water and a workout you can't get in a standard pool! Spring rates, $10 for 30 minutes -  $15 for 60 minutes - $30 for 4 x 30 minutes package price - $50 for 4 x 60 minutes package price.
Info and Registration

2012-03-28 - Diamond Days

Yo run gang,

As runners we learn the body is as strong as it is fragile, it can be trained and conditioned to run 26 miles and it can shrivel up and die from an invisible germ or cancer. The body is complicated, life is complicated ... Enjoy every healthy day and never take it for granted. Get out and run and enjoy, knowing how good it was and how good it can be will give us the strength to crawl and fight our way back when the dark days hit.  

20 years ago, just after setting P.R's for just about every running and triathlon distance, my aortic heart valve stuck open, sending me into congestive heart failure. The valve was damaged by an infection I fought in childhood, damage that was unknown to me
until it failed. I had major reconstructive heart surgery, including some human transplant tissue, followed by some serious down time but eventually worked my way back to marathon shape. From the dark days I gained a greater appreciation of the diamond days ... like today! It's time to shut this computer down and head to the woods to hammer!

Do what you can do,

--Randy Step, an obsessed runner or obsessed rehab, PT, kind of patient, depending on what life decides to throw at me on any given day.

Martian Marathon - April 14 - Volunteer Now!  

PS: We're looking for part time help at our west Bloomfield store.
       E-mail This email address is being protected from spambots. You need JavaScript enabled to view it. or This email address is being protected from spambots. You need JavaScript enabled to view it. with your resume.

2012-03-21 - Too Much, Too Soon

Yo run gang,

Just a heads up, last year, this same week was the dead of winter and on April 25th, 2008, it snowed 6" at our Trail Race weekend! So, get out there now, get consistent and roll right on through any bad weather days ahead without missing a beat!

Finishing a race on the 50 yard line of the University of Michigan's Big House is pretty amazing. More amazing still is being able to land the use of this hallowed field to put on a run ... whatever date the University says it has to be. That said, this year's date for the Big House Big Heart 5K and 10K run is April 15, 2012, yes, the day after the Martian Invasion of Races, a tough decision, two great events, one weekend. I'll be at both, join me if you can! BigHouseBigHeart.com ,  MartianMarathon.com .

It's easy to run too much, too soon, especially when spring hits, remember, the body adapts slowly to the new work load, so run every other day or alternate long & short days and don't increase total mileage by more than 10% per week, dang.

Run smart, run injury free,

Martian Marathon - April 14 - Volunteer Now!  

PS: We're looking for part time help at our west Bloomfield store.
       E-mail This email address is being protected from spambots. You need JavaScript enabled to view it. or This email address is being protected from spambots. You need JavaScript enabled to view it. with your resume.

2012-03-14 - Run Local!

The coldest winter in years followed by the mildest, perhaps we're being rewarded? All in all, I love Michigan, its seasons, great lakes, the running community and the hundreds of great running events available to us. Michigan makes it easy to commit to "Run Local"!

As for running local, what I call the "spring race season", started last weekend with the St. Pat's races. Sunday was a glorious day for Detroit's Cork Town event and for the Conner O'Neils & Running Fit Shamrocks and Shenanigans race in Ann Arbor. Thanks to those of you who ran in Ann Arbor, Running Fit will be writing a check to Mott's Children's Hospital for over $40,000! Grass root local events have a tremendous positive impact by creating healthy, active and fun days for us to come together as a community. In addition, a small amount from each entry fee from thousands of runners along with the donations of sponsors add up at these events, making serious contributions to important causes possible.

Fire up the family, get out the calendar and make some healthy weekend, activity choices, a bit of planning now will keep you motivated and excited for the running season ahead. You can start by scheduling the time this Sunday, March 18th for the Running Fit Triathlon expo. An informative,

free, fun, kick-off of the triathlon season.  Expo schedule, more info & RSVP

Run, smile, give and share,

--Randy Step, an admitted obsessed runner, looking forward to writing a check to The Leukemia & Lymphoma Society after the Martian Invasion of Races and Fit 5K next month... and a few thousand dollar check for the upkeep of the trails in Michigan's State Parks after the Running Fit Trail Race weekend, and... The year is young!

PS: Some great LOCAL events next month

April 14: Dearborn, MI - Martian Marathon - 5K, 10K, 13.1, 26.2 - Kids 1.2 Mile

April 15: Ann Arbor, MI - Big House Big Heart - 5K, 10K, 1 Mile

April 21: Dexter, MI - Feet and Friends - 5K, 8K(5 Mile)

April 28: Novi, MI - Live Like Andi - 5K, 10K, 10Mile

April 28-28: Pinckney, MI - Running Fit Trail Races - 5, 13.1, & 26.2 miles, plus 50K (new this year), yikes!

 

PS: Volunteer Opportunities Abound!

Volunteer for any Running Fit event - get stuff!

DWD Green Swamp Dirt Crew - March 24 - Volunteer now! 

Martian Marathon - April 14 - Volunteer Now! 

2012-02-29 - Not so obsessed...

 While my training logs are thinner and my weekly mileage  has slipped like interest rates, there is definitely no recession in my passion for the sport. I cherish running trails in the early morning when it happens. I like being one of the last people to leave after working all day at the Trail Marathon. I love watching high school cross country. I still find satisfaction in the competition of the occasional race and I embrace the challenge of working towards new goals. But I am not obsessed.

So as a not-so-obsessed runner I encourage you to keep the thread of running in your life. Even if the miles are not accumulating on your odometer, stay in tune with the sport. Jump in a low key local road race (shameless plug number one: Shamrocks & Shenanigans 5K) and feel the agony and joy of hitting the finish line even if it is several minutes slower than your PR. Or volunteer at a race (shameless plug number two: Shamrocks & Shenanigans 5K) or just go out and watch a road race or a high school track meet and cheer and witness up close the energy and emotion in each runners efforts. Stay connected.

So there, in the tradition of the Obsessed Runner I threw in my plugs for the Shamrocks & Shenanigans 5k next weekend in downtown Ann Arbor. Guilty. This race was founded by Conor O'Neils and truly is a great fundraiser for Mott Children's Hospital. Last year alone the race raised over $40,000 for Mott's Save-A-Heart program which allows babies who are born with heart defects to have an opportunity to grow up and become obsessed about their passion. And I hope that passion is running. Come to think of it, I guess I am still obsessed about running, just not my own.

Thanks for reading and next week we promise the Obsessed Runner will return with his usual motivation, wit, and shameless plugs.

Full disclosure: I am the race director for Shamrocks & Shenanigans. My wife was a pediatric nurse for over 30 years at Mott, a majority of those working in the Thoracic ICU. She currently works in the new Cardiovascular Center.

Heard at our house: Dad sells shoes; Mom saves lives.

--Steve Angerman, a not-so-obsessed runner who saves lives in his own way.

Shamrocks & Shenanigans - March 11 - Volunteer Now!  

DWD Green Swamp Dirt Crew - March 24 - Volunteer now! 

Martian Marathon - April 14 - Volunteer Now!

2012-02-22 - Commitment!

Planning out your event year will keep you motivated and on track. Entering an event and signing on the bottom line is a contract to yourself, you are committing to train and be ready when race day arrives. Notice how I repeat the important stuff! And yes, I suggest the events put on by Running Fit because the passion our crew has for running is directed into every detail of what we do. We understand your commitment to training and that you have put your trust in us by putting down your, hard to come by, disscretionary dollars, to enter our events and shop in our stores.

If a Triathlon is on your race list, especially if you are a first-timer, register now for Running Fit's triathlon Kick-off Expo on March 18th. No admission fee! Limit, 200.

We'll have triathlon vendors, triathlon club representatives and a transition demonstration race between 6 elite triathletes that will follow up with a Q & A. Coach Christi the Swimmer will be on hand to answer questions and show off the endless pool studio. And yes, an optional bike ride and/or run! More Info & Registration

Now is also the time to get to runtrextri.com and enter the fun and challenging 3 race, mid week, sprint series that will sell out!

With this mild winter, many of us will be ready to run longer events earlier. The Martian Invasion of races lands in Dearborn, MI on April 14th, offering 5K, 10K, 13.1 and 26.2 and a great expo, it's the perfect target for all of us!  Commit now at martianmarathon.com!

Commit, train, race,

--Randy Step, an obsessed runner who is blessed to be a part of the Running Fit team where we get to share our passion with you!  

Shamrocks & Shenanigans - March 11 - Volunteer Now! 

Martian Marathon - April 14 - Volunteer Now!

2012-02-15 - Tricks

 

Yo run gang

Even an obsessed runner needs tricks to get out the door...

I love running, but there are many days that I find it hard to get out the door, how can that be? It is because day to day life is an "almost" inescapable trap. The effort needed to step out beyond work, laundry, bills, cooking, cleaning, newspapers, shopping and the sludge of daily existence is huge. Throw in bad weather, colds and flu, pain and injury and even with my priorities in line, it gets even trickier. I have been running pretty much every day for 30 something years. I am often asked, "How do you find the time or motivation to do it?" It's not magic but let me pass along a few tricks I use.

#1. Keep a log. This can be the most important weapon in your athletic arsenal. Simple numbers in a log can be tremendous motivation. The log is essential for success.

#2. Lie to yourself.  On the days the numbers in the log don't stir your soul, this is the time to lie to your body. Promise it that you just want to go out for a 10 minute jog and that if it still wants to go home and lay on the couch after that you will let it. Once out the door, the run is licked!

#3. Visit a Running Store. This suggestion might sound like sales pitch ... Because it is! Stop by a running store at least once a month to pick up a new running magazine, book or some race applications. It helps to visit an environment that supports your effort

#4. Find a training partner. Knowing some poor soul is out there waiting for you at 6 AM will force you out of bed and out the door

#5. Read about running. Motivational Running books and magazines can also get you out the door. The trick, pick up a running magazine or book and after a few pages the guilt will set in, you will soon be back in the training mind set.

Run like you have to,

Randy Step, an admitted obsessed runner who is happy every time he runs, but not always happy to run.   

PS:  Registration is now open for the Canton Liberty Fest Run!

Celebrate our freedom at the Liberty Festival 5K, 10K and one mile on June 16, and be a part of something ... BIG!  More Info

PS: Volunteer Opportunities Abound!

Volunteer for any Running Fit event - get stuff!

Shamrocks & Shenanigans - March 11 - Volunteer Now! 

Martian Marathon - April 14 - Volunteer Now!

2012-02-08 - All I Really Need To Know

How does that go? ... All I really need to know I learned by running a marathon!

I learned long term goal planning, time management and what is meant by delayed gratification. I learned about my body, how to eat healthy and get enough rest. I learned anger management (in the late miles), how to deal with success and how to deal with failure. I learned who I was and who I could be. Yes, somewhat clich, but running a marathon will change your life forever, I suggest you move it up on the bucket list if you haven't already.

Running Fit offers Running 101, a class for the beginning runner. So it only made sense to offer a 500 level class when you talk half marathon and marathon distance! Check out Running Fit 501, all other credit hours you have earned will pale in comparison. runningfit501.com

--Randy Step, an obsessed runner on the road in search of a ... doctorial degree in running!

2012-02-01 - Smart & Efficient

A common comment I hear, "I'm not really a runner, I only run 2 to 3 miles, 3 or 4 times a week." I have thought about this and where this mindset comes from. Lacing them up and getting out the door, consistently, while putting in minimally 5 miles a week lets me know this person is definitely a runner and a dedicated runner at that! My guess is when we look at ourselves we have a tendency to compare what we do, for example running, with the people we know that run more than we do, not those who do less and not looking at the whole picture, we sell our accomplishments short. 

If we look at all we do in a week, between family, business, socially and then look at the commitment it takes to put in the weekly runs that we do get in, and then consider the physical and mental benefits these runs give us, we'll realize we are not only RUNNERS but smart and efficient ones!  

 --Randy Step,  an admitted obsessed runner, a runner, just like you! 
 

PS: 30 years ago today, I lined up with my bride Kathy in Kona for a sub 12 hour Ironman performance that changed my life forever.

I went to Hawaii as a funeral director, obsessed runner and triathlete ... and I have never worked a day in my life since. Thank you all for helping me live the dream! (Good trivia, yes: we raced in the  Kona World Championship race twice in 82', as they moved and have held the race to October ever since!)

PS: The Super 5K Volunteer Registration is now open!

Join us on February 5 in Novi as we kick off Super Bowl Sunday!

PS: Life is too important to be taken seriously (quote credit goes to Victor S.)!

Join me on June 16th at the Canton Liberty Festival 5 and 10K... dressed as the Statue of Liberty! Seriously! Costume included with race entry! Stay tuned, more info to follow...

2012-01-25 - Carpe Currere!

A snow free, above freezing running day nearing the end of January, "carpe currere!"

For those of you running the Bigfoot Snowshoe race in Traverse City this weekend, not to worry, there will be enough snow to stumble around in. Rooms are cheap and a spontaneous road trip is always good for the soul, join us! Runsnow.com

More winter run fun in a week! Sunday, March 5th, we take on 5K in Novi before watching the Patriots take on the Giants. Like a Turkey Trot, The Super Bowl 5K is a big party run before a day of tailgate food and a well deserved spot on the couch. The 5K finisher's pint glass can be put immediately to use! We have a big heated indoor post race space complete with junk food served by the "Pauli Girls" and a TV with past Super Bowl highlights. Invite your non-wimp friends and enter at runsuperbowl.com. Optional on the entry site, for every $20 you donate to North Star Reach, a summer camp for kids with severe medical problems, you get a football square and a chance to win Mizuno shoes and other swag!

Keep the fun in your run,

 --Randy Step, an admitted impetus cursor, who just looked up a bit of Latin lingo on Google!

2012-01-18 - I'm Impressed!

Yo run gang

The demographics of runners are pretty impressive, I guess that means I'm writing this to a smart, college educated, self directed, hard working, affluent group that understands commitment. Hmmm, that puts the pressure on me, especially as far as my spelling and grammar are concerned, dang. You do what you do with little fanfare or recognition; that said, I'm here to say I'm proud of the running community and to be a part of it. We run side by side in races with a quiet but special bond, knowing exactly what it took to get where we are.

2011 Woodstock

When we do finish a race it's always nice to get a bit of bling
for our efforts. Medals, age group awards and T-shirts that let  the world know we are serious endurance athletes! (Yes, that includes those of us who survive a 5K, something the average American can't come close to, be proud!) So, to add to that bling, in every Running Fit event this year, you will receive a little something extra, a custom designed finisher's pin made for each event, this will be in addition to the medals or whatever we normally give out, a priceless collector's item to dress up your wardrobe

The first couple pins of the year? The Bigfoot Snowshoe race in TC and the Super 5K in Novi on Super Bowl Sunday morning!

Speak with your feet, 

--Randy Step, an obsessed runner, who is proud of your passion!

 

PS: The motivation and information shared in a running class setting will take your running to the next level at a pace you can't hit alone.

Running 101 for the beginning runner. 101 Info Here. Running 201 in Northville will start January 19 and runs for 10 weeks. 201 Info Here. Running 501 will take you to distances where higher math is needed to explain ... Like any good 500 level class! Running 501-West Bloomfield starts January 23 and runs for 18 weeks. 501 Info here.

PS: The Super 5K Volunteer Registration is now open!

Join us on February 5 in Novi as we kick off Super Bowl Sunday!

PS: Self-Defense Class!

Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you! Location: Running Fit: 5700 Jackson Rd, Ann Arbor Class dates: 6:30 PM January 24 (Limit 15 people per class) $69! Registration: click here More info:  This email address is being protected from spambots. You need JavaScript enabled to view it.

PS: Life is too important to be taken seriously (quote credit goes to Victor S.)!

Join me on June 16th at the Canton Liberty Festival 5 and 10K... dressed as the Statue of Liberty! Seriously! Costume included with race entry! Stay tuned, more info to follow...

2012-01-12 - Where's Winter Hiding?

Going on 5 months of fall running, a gift! What a difference weather can make. So, now winter can't be more than another 60 days, we are now ready to handle anything mother nature throws our way and we'll be fast and fit come spring!

For those of you struggling along with your running, waiting for the magic to come, hang tough; like all good things, it does not come easy. The following is an excerpt from an email I recently received from a graduate of Running Fit's 101 class, it may help keep your fire lit, and get you to passionate runner level. 
"I'm one of the slowest runners on the planet, but have successfully completed several 5ks and my first few 10k's! I'm now training for a half marathon and am just so excited to finally understand why people think running is awesome. I just wanted to send you a note to say thank you! Running Fit has changed me in the best ways a person can be changed."

Share the passion,

Randy Step, an admitted obsessed runner, still working the pied piper shtick!

PS: The motivation and information shared in a running class setting will take your running to the next level at a pace you can't hit alone.

Running 101 for the beginning runner. 101 Info Here. Running 201 in Northville will start January 19 and runs for 10 weeks. 201 Info Here. Running 501 will take you to distances where higher math is needed to explain ... Like any good 500 level class! Running 501-West Bloomfield starts January 23 and runs for 18 weeks. 501 Info here.

PS: The Super 5K Volunteer Registration is now open!

Join us on February 5 in Novi as we kick off Super Bowl Sunday!

PS: Self-Defense Class!

Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you! Location: Running Fit: 5700 Jackson Rd, Ann Arbor Class dates: 6:30 PM January 24 (Limit 15 people per class) $69! Registration: click here More info:   This email address is being protected from spambots. You need JavaScript enabled to view it.

PS: Life is too important to be taken seriously (quote credit goes to Victor S.)!

Join me on June 16th at the Canton Liberty Festival 5 and 10K... dressed as the Statue of Liberty! Seriously! Costume included with race entry! Stay tuned, more info to follow...

2012-01-05 - Happy New Year!

There is a lot of joking this time of year about failed New Year's resolutions, but for us who run and walk on a regular basis it's no joke, we speak with our feet and do what we plan. So yes, we don't fit the average American mold, we know from experience what it takes to reach goals and make positive changes in our lives. We know the value of the hard work we are about to do and that the success of our long term goals are worth the effort, physically, mentally and personally.

I'll see you out on the roads and trails as we log our miles, set personal bests and keep our streaks going!

...Randy Step, an admitted obsessed runner, excited to fill up my running (swimming, biking, yoga ... ) log book pages for 2012!

PS: Upcoming Classes!

Running Fit 501 is starting a session in West Bloomfield on January 24. More Info Here. Running 201 in Northville will start January 19 and runs for 10 weeks. More Info Here.

PS: The Super 5K Volunteer Registration is now open!

Join us on February 5 in Novi as we kick off Super Bowl Sunday!

PS: Self Defense Class: The perfect New Year's Resolution, to gain self confidence and a new awareness of where you run.

Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you! Location:  Running Fit Ann Arbor West, 5700 Jackson Rd  Class dates: 6:30 PM, January 10 (Limit 15 people per class) Cost: $69 More Info: This email address is being protected from spambots. You need JavaScript enabled to view it.

PS: Life is too important to be taken seriously (quote credit goes to Victor S.)!

Join me on June 16th at the Canton Liberty Festival 5 and 10K... dressed as the Statue of Liberty! Seriously! Costume included with race entry! Stay tuned, more info to follow...

2011-12-28 - You Yourself

Yo run gang

That said, to be motivated to be our best, we must be our own cheerleaders. What others observe and comment about our running accomplishments can boost the ego to some extent, but what counts deep down and will take us to the next level is what we ourselves have witnessed.

PS: Upcoming Classes!

Running Fit 501 is starting a session in West Bloomfield, details to follow... Running 201 in Northville will start January 19 and runs for 10 weeks. More Info Here.

PS: The Super 5K Volunteer Registration is now open!

Join us on February 5 in Novi as we kick off Super Bowl Sunday!

PS: Self Defense Class: The perfect New Year's Resolution, to gain self confidence and a new awareness of where you run.

Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you! Location:  Running Fit Ann Arbor West, 5700 Jackson Rd  Class dates: 6:30 PM, January 10 (Limit 15 people per class) Cost: $69 More Info: This email address is being protected from spambots. You need JavaScript enabled to view it.

PS: Running Fit is teaming up with Michigan's State Parks for a Shoe Year's Day Celebration!

Join us on New Year's Day at 11 AM for an hour walk, hike, run or wander! Start the new year with a head-clearing hour in the great outdoors. We'll finish up with healthy snacks around the campfire. Bring family, friends and a story to tell. If you can bring some canned Tuna for Gleaner's Food Bank, it will be appreciated! Two $50 Running Fit gift cards will be given out randomly at each of these parks, Island Lake, Maybury and at Eddy's Discovery Center at Waterloo. Join us, I'll be at Island lake!

2011-12-21 - Time is Precious

Another good note, the darkest days are behind us, starting today!  

Randy Step, an obsessed runner, living the dream.

2011-12-14 - Chill Out!

On the first cold days of winter you will find it easier to get out the door if you over-dress a bit. Start with a short loop where you can drop a layer once you feel out the weather.  After the loop, continue your winter runs into the wind, not fun, but knowing that at anytime you can turn your back to the weather and have a more comfortable run home can give the motivation to stick it out. Yes, many days we will just want to skip the winter run... but as always, you will be happy that you ran so don't think about it, just get out the door!

Must have winter run items:

Base Layer: A wicking base layer. A close fitting layer keeps out the draft and lets your body heat push the moisture away from you.
Balaclava: It keeps the wind off your ears and neck, making a huge difference in comfort.
Mittens: Often, gloves just don't cut it, you can always take off the mittens and hold them if you get too warm.
 

Stop into Running Fit, they'll dress you for success!

Run warm,

Randy Step, an obsessed runner who had a comfortable, empowering run on the trails this morning! Take that you nasty weather!

 

P.S Never know what to ask for for Christmas? How about Running Fit event entries!
Get what you really want this year with the Running Fit Event Wish List Registry!

Registering for your event wish list is easy! Simply fill out your registration information, select the events you would love to receive as gifts, and give us the e-mail(s) of your friends and loved ones who never know what to get you. We will take care of the rest!
https://runningfitevents.webconnex.com/giftregistry

Get Wishing, then get out and run!

January 12, 2011 - CORE! CORE! CORE!

January is a great time for CORE, CORE, CORE! I consider December and January as off season running months, a time where distance and speed are ignored and our running satisfaction can be taken from nothing more than constancy, just getting out the door. With the cutback in running, we have time for planks, abdominal work, strength and balance, perhaps yoga or palates. I like simple workouts where you use the weight of your body. Once winter starts to break and our mileage goes up, well have the strength to handle the increased stress. I think Ill close my office door now, and sneak in some planks, crunches, one legged squats and pushups!

I know we love winter and all J but Im sure looking forward to sneaking off to Florida for the Dances With Dirt trail runs on February 12th! Join us! Flights are cheap (Under $200) to Tampa (a 45 minute drive to the race) and we have a room block at Dade City Hampton Inn! We all need a bit of spontaneity in life, not to mention a run in the Florida wilderness! All distances from 10K and up! Run easy and enjoy nature. dwdgreenswamp.com

Run easy,

Randy Step, an obsessed runner, whos working to stay that way.

2011-12-07 - Cowboy Hat?

Yo run gang

Randy, Steve and Trevor are in Austin, Texas this week at "The Running Event", the convention for running specialty stores. Randy had this to say about it a few years ago:

 It's a convention unlike any other. Picture a convention that includes daily runs and a "Shoe and sock bar", a place where you can stop in anytime and grab any shoe and socks by any manufacturer and go out and run in them. This morning we raced 5K, the field included several Olympians and a who's who of sponsored athletes and running celebrities, perhaps one of the fastest races in the country ... on a Wednesday morning! Yes our jobs can be a lot of fun and yes, we're lucky to live and love what we do.

2011-11-30 - Take a Break...

December 1st, what many of us consider 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 two 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 races like the Holiday Hustle 5K on Saturday at 4:30 PM, races where we dress up, enjoy a romp with friends though the cool evening air and leave the watch at home. Runholiday5k.com. Ha, OK, maybe the off season starts on Sunday ...

PS: Just a heads up, Bayshore opens registration tomorrow, December 1st, and all events will fill in a few hours, YIKES!

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

2011-11-23 - Be Prepared

Way too often I hear the words," I wish I had my running stuff with me". It may be at a conference where there's an unexpected 2 hour break or at an airport where a plane is delayed by hours or when a car won't start or dies on the road 5 miles from where we need to be in an hour. In this modern life, we rely on things to work and happen way too much. Yes, cars are more reliable and the cell phone is our new answer to getting a ride or killing time but...  Getting in an unexpected run is often memorable and rewarding. I've had some interesting runs from airports, conventions and cars that won't start, as a runner, I'm sure you've had them too. That said, far more times when the opportunity arises, the answer is "I wish I had my running stuff".

Bring 'em to the mile at Dexter's Holiday Hustle on Dec 3!
Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle!

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!

2011-11-16 - Kids Running!

As the running year winds down it's time to set our goals for next year to light the motivational spark that will keep us training through winter. The Martian Invasion or Races on April 14, 2012, offers every distance from 5K to the Marathon, commit now and give your off-season miles even more purpose. Enter at martianmarathon.com and your path will be lit.

That said, we can do the same for our kids, or friends with kids, by sending them to martianmarathon.com/kids where they can find the downloadable training guide plus a schedule in coloring book form. Last winter, over 1,000 elementary students logged 25 miles to earn a spot on the Martian Kid's Marathon starting line where they ran the last 1.2 miles of their 26.2 mile marathon journey.

Yes, they got the same medal as all marathon finishers and a marathon finisher's T-shirt but they also got to learn from experience about the commitment of long term goal planning and the success it can bring; there is no greater award we can offer today's youth as they go forth in life. Sign them up individually or get an elementary school club involved. Each year we do many full school assemblies to kick off their Martian programs, Email This email address is being protected from spambots. You need JavaScript enabled to view it. to find out more.

Also, check out runfitkids.com for another place to motivate your young runner.

Run with purpose,
 
Randy Step, an runner obsessed with making plans to keep the passion lit.

Naughty or nice, walker or runner, come breathe in the December night air and give back to others. A silly, hilly out and back course that will take in the neighborhood light displays and give you a chance to see the flashing gang ahead or behind you!

Flashing gang? Yes! Register early and the first 500 get a choice of some flashing or jingling flare (to be picked up at packet pick up).

This charity event donates $5 of your entry fee to local Dexter charities. Bring canned or non perishable food items for the needy and get a raffle ticket for each item! Raffle items from Running Fit to include 2 $50 gift cards, 4 $25 gift cards, gloves, hats, bags and more!  

PS: Volunteer for the Holiday Hustle! December 3, Dexter, MI

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport! 

2011-11-12 - Choose wiisely...

Yo run gang

When it comes to a healthy lifestyle, set yourself up for success. Examples:

• A long weekend in Vegas or one hiking in Yellowstone.
• A dinner out at _________(Insert the restaurant here that you will certainly make an unhealthy choice at) or __________ (Insert a restaurant you will surly make a healthy choice at.)
• A long walk after dinner with friends or cigars and after dinner drinks.

Most often, the healthy choice is not a difficult one to make and not a lesser choice at any level.

That said, come January, we will all be in need for a winter break and a 7 day trip to the Caribbean with Running Fit will be the perfect choice! An all inclusive resort with 5 great restaurants and 10 bars gives us plenty of opportunities make additional great choices when we get there! A perfect vacation for you and your non-running/walking family and friends, they don't even have to get up before we are back from our morning walk/run. The Jammin' 5K and 10K run/walk will give us a great vacation midweek goal to shoot for. Limited space, choose wisely today! More Info, click here!

Free Press Runners, enjoy the taper! Remember, only short, fast-paced runs from now until the race, they call it "sharpening". The quick little runs will make your weekend pace feel slow and easy.

Everyone else, get out and run, run, run,

Randy Step, an obsessed runner who promises to taper this week ... even if it kills me.

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-11-09 - Stock Tip!

As we come up on 4 years of economic woes, we are also coming up on 4 years of strong growth in the sport of running. Perhaps as time and money become more precious, we look at the rock solid simplicity of running and realize the psychological and physical value offered makes it a safe investment. Take stock in running!

Speaking of value, I bet if you have been running for a number of years you have some very old running apparel in your closet... because the stuff never wears out! I was just looking at the amazing new running jackets at Running Fit and realize I need to donate some of my ancient gear to make room before I shop!  
Another thought, miles never depreciate, the miles ran in the 70's were 5,280 feet, the same as now ... even if they seem longer today!

Run for broke,
 
Randy Step, an admitted obsessed runner ... who still owns clothes with Bill Roger's and Frank Shorter's names on the labels.

2011-10-19 - Time is Precious

Personal time is precious in this busy world and there is no better way to spend it than on the daily run. The satisfaction we get from our effort, pace, distance covered and dedication to our sport assures us that we did not squander the gift. We return to our hectic lives mentally charged and ready to share ourselves (A better self) with the world again. Running, the gift that keeps on giving...

On race day, our personal pursuits come together as we share our pain, pleasure, glory and even defeat, taking the running experience to the astral plane, elevating the joy of a life fully lived to a place unexplainable to the non-running world.

Run forever,

--Randy Step, an obsessed runner still on a high from the weekend's long run in the "D", thanks to all who shared the road and made it magic.

this fall  in Ann Arbor, the streets of the Windy City, Grand Rapids or soon will share them soon in The Big Apple, you and the running world make this life rock!

for a test run with Montrail.  Try out their new hybrid models, the Fairhaven and the Rouge Racer.  We will be running at 6:30 pm leaving from the store at 6 mile and Haggerty to run to a few trails and back. Bring your headlamp!  Run from 4 to 8 miles.  

PS: Volunteer for Run, Scream, Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email  This email address is being protected from spambots. You need JavaScript enabled to view it.This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

2011-10-05 - Crisp!

I hope you're having a full color, fall color, fully awake and alive kind of week in running! The sights, smells and sounds of October along with crisp mornings, sun-filled days and clear nights that sparkle, rock. For those of us who should be thinking taper for the Detroit Free Press, Grand Rapids or whatever long fall race ... Heck, we can do that next week! The roads and trails are calling, let's get out and run wild while we can.

That said, for those of you who took your body to the crumbling edge in training this summer and didn't pull it off, (In other words you are injured, sick or in a funk): we can all relate to your pain. It's a risk and rewards running lifestyle we choose, offering the highest highs and the lowest lows, we wouldn't want it any other way. Knowing the other option is not experiencing personal growth and having a guaranteed grey and boring  road through this existence lets us know we made the right choice. 

PS: Join Running Fit for a week in the Caribbean January 15 - 22nd, you'll need it!

Only 80 seats ... Make that 58! More Info, click here!

PS: Volunteers Needed for Run Scream Run! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Scream Run - Oct 22 - Ypsilanti, MI Click here for mor information on the Running fit Volunteer program and/or here for the online volunteer registration link. or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-09-21 - Be Safe!

A young runner on the Chelsea Cross Country Team was hit by a car in the dark AM hours and is in critical condition. As we head into these short days, most of us will be running our miles in the dark. Be smart, where a reflective vest, head lamp and perhaps a red flashing strobe if you must run on the roads. I must admit, running in the dark is pretty cool, I get some weird smug sense of satisfaction pounding out the miles as much of the world goes into a couch potato kind of hibernation. I wear a 4 LED Princeton Tech Head lamp and carry a small LED flashlight to make my own daylight (Shameless Plug: Of course all this safety stuff is available at Running Fit!) Don't let darkness or weather stop your scheduled daily run, plenty of other stuff will do that enough!

There is so much cool stuff coming up ... And let's not miss any of it, starting with the October 1st Vasa 5K, 10K & 25K trail run in Traverse City (runvasa.com) where I plan to run the 25K as my last long run before the Free Press Marathon. The Big House Big Heart 5K & 10K - finishing on the 50 yard line of Michigan Stadium - on October 9th  will be the perfect sharpening run. Bighousebigheart.com.

And to celebrate the end of the fall race season we can run the most beautiful, fun, scary and wild 5 and 10K ever at Wiard's Orchard October 22, see runscreamrun.com ! Live it up!

The last plug: You will all need to escape winter and Running Fit is planning a week on the beach in Punta Cana January 15 - 22, save the date, only 80 air seats available, more details to follow in a separate email, keep your eyes peeled!

We can rest when they throw the dirt on,

Randy Step, an obsessed runner till the end.

PS: Please Like United Bank & Trust and get a chance to win a Nike GPS Sports Watch! Please! They are great sponsors of The Big House, Big Heart and we want to wow them with Running Fit support! See the Product of the Week for a link to United Bank & Trust's Facebook page.  

PS: Running Fit Novi is throwing a party for the BROOKS PURE minimalist shoes!

Friday September 30th 11pm-1am.  Be the first ones on your block to own a pair of the Brooks Pure shoes.  Join us for a run at midnight, food, music, giveaways, movie and special discounts on apparel and shoes! Please RSVP to

This email address is being protected from spambots. You need JavaScript enabled to view it.  

PS: Self Defense Classes 

Lee Shaykhet, former Russian special forces trainer, is offering a 90 minute class that will give you a lifelong feeling of personal security for about the price of a good massage. This fun, effective session will leave you with moves that will instantly become second nature to you!

Running Fit: 5700 Jackson Rd, Ann Arbor 

Class dates: 6:30 PM September 26 (Limit 15 people per class) $69

Online Self Defense registration - click here - More Info: This email address is being protected from spambots. You need JavaScript enabled to view it.   

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-09-07 - Share Our Joy

I often bring up the importance of sharing the gift of running. That said, many of us may be just a bit too excited about our sport, especially while training for an event. (OK, what I mean is you might just share my problem!) We need to be sensitive to our non-running friends and family members who might not be excited to hear about our workouts, long runs, total weekly mileage, pace or race plans. The best way to share our joy is to let them see that that we are productive, fit, helpful and concerned... if they get the idea that our running contributes to that, the gift has been shared.

Do you want to see my race medals?

I'm packing the hippy bus and hope to see you in the crowd this weekend! Runwoodstock.com

Run for the world to see,

Randy Step, an obsessed runner who ... has nothing more to say.

PS - I'm getting ready to camp out on the land and set my soul free!

Join me for the most valuable runs (And classic rock) of the year the weekend of September 9th, see runwoodstock.com 

Run any or all of the weekend events, a great way to get in marathon training mileage or just a much needed hippy hike and perhaps a bit of Yoga... Peace Out.

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Woodstock - Sept 9, 10, 11 - Pinckney, MI We need a few more folks for the 100M Aid Station midnighht shift... Click here for more information on the Running Fit volunteer program and the online registration link for Run Woodstock  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-08-31 - The Pure Joy!

If you read our midweek run mail regularly, I can assume you are living a fitness lifestyle or are at least working toward living one, either way, you have, or had, the courage to start. You made the hard first steps toward becoming a lifelong athlete and are reaping the physical and psychological rewards that come with it. Bravo!

I recently met up with an old high school friend who could not keep up with our weekend warrior activities, fun physical stuff we can do without effort. He was disgusted with himself and the years he has neglected his body. The pain and frustration on his face and in his angry comments to himself made me realize how fortunate we are to be on the right path. To run for the pure joy and satisfaction of running and the satisfaction we get (or are beginning to get) from sweat and sore muscles is the fun part of our daily lives, not a chore, punishment or some dreaded necessary fitness routine but the highlight of our amazing lives. Let's get out that door!

May your run be fun forever,

Randy Step, an obsessed runner who looks forward to celebrating this running life at Run Woodstock, where we shall set our souls free. I hope to run with you there!  

PS - I'm getting ready to camp out on the land and set my soul free!

Join me for the most valuable runs (And classic rock) of the year the weekend of September 9th, see runwoodstock.com 

Run any or all of the weekend events, a great way to get in marathon training mileage or just a much needed hippy hike and perhaps a bit of Yoga... Peace Out.

PS - Labor Day weekend is the last chance for a summer race road trip!

How about the Cadillac 5K, 10K and Run, Bike Kayak Adventure Triathlon!

Running Fit will be there to time the event, stop by and say hi!

PS: Volunteers Needed! On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!
	Run Woodstock - Sept 9, 10, 11 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for Run Woodstock  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Dances With Dirt - Hell - Sept 24 - Pinckney, MI Click here for more information on the Running Fit volunteer program and the online registration link for DWD-Hell  or email This email address is being protected from spambots. You need JavaScript enabled to view it.
	Fall 20 Mile Training Run - Sept 24 - Westland, MI Click here for the online registration link for the Training Run  or email This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-08-24 - Consistant and Calming

Are we still in Michigan? The weather and running have been glorious, a nice stretch just in time for the fall mileage build up for those of us training for one of the longer races.

Few things are as consistent and calming as the daily run in this inconsistent world. The housing and stock market boomed and we ran, the housing market and stock market crashed and we ran, the country continues to go to war and we continue to run. During our runs we have the option to contemplate solutions to the world's problems or to escape reality and enjoy playtime. Either way, we finish energized, focused and ready to take on the day! I'm outta here!

Run the world,

Randy Step, an admitted obsessed runner contemplating life's biggest questions, what shoes to grab and what route to take!

PS - I'm getting ready to camp out on the land and set my soul free!

Join me for the most valuable runs (And classic rock) of the year the weekend of September 9th, see runwoodstock.com 

Run any or all of the weekend events, a great way to get in marathon training mileage or just a much needed hippy hike and perhaps a bit of Yoga... Peace Out.

PS - Labor Day weekend is the last chance for a summer race road trip!

How about the Cadillac 5K, 10K and Run, Bike Kayak Adventure Triathlon!

Running Fit will be there to time the event, stop by and say hi!

PS: Roadies Needed - Run Woodstock!

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!

PS: Running Fit is looking for a few motivated and friendly folks who are passionate about running and fitness for part time help at our stores in Northville, Novi, and Ann Arbor. Part time usually is three to four shifts ( 4 to 6 hours) per week including some evenings and weekends. It is not a "get rich quick system", but it is fun work and we do have some great perks. For details please contact This email address is being protected from spambots. You need JavaScript enabled to view it.

PS: United Bank & Trust, presenting sponsor of Big House Big Heart 5 & 10K this year, is trying to give away more money.
They'll donate $1.00 for every "like" on their Facebook page.  Please take the time to click the link below and "like" United Bank & Trust and help us meet the goal of $7500.  Please "share" and encourage the world to do the same!
http://www.facebook.com/pages/United-Bank-Trust/210518148019

2011-08-17 - What does this all mean?

We all know the type, people who are always looking for immediate gratification, short cuts, get rich quick schemes, miracle diets... seemingly anything that does not require hard work, discipline or patients. It's easy to avoid these kinds of people, just hang around with people who run, we thrive on no short cuts to success, just long tough miles!

Some interesting statistics on who enters running races: There are more men in the 40 - 44 age group than any other male age group, there are more women in the 30 -34 than any other female grouip. 61% of race entries are people over 35. Race entries are about even in numbers for men and women... but based on the growth in women's running, women will soon be ahead (20% of the women's field is under 30 where only 16% of the men's field is under 30.)

What does this all mean?  Beats me but it's time to get out for a run!

Yours in running,

Randy Step, an admitted obsessed runner who has found there is never a short cut to get to the finish line!  

PS - Labor Day weekend is the last chance for a summer race road trip!

How about the Cadillac 5K, 10K and Run, Bike Kayak Adventure Triathlon!

Running Fit will be there to time the event, stop by and say hi!

PS: Runwoodstock.com

Run one race, get 3 free! The Challenge, run 4 events in 3 days ... so you can say, Run Woodstock, I was there man! Dig it!

PS: Roadies Needed - Run Woodstock!

  On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!

2011-08-10 - The Fire Burns!

Aging up, slowing down ... So what? If you're working hard and you're at your edge, that's all that matters, don't let ego get in the way of the personal satisfaction of laying it all on the line and giving it your best. I'm running a couple minutes per mile slower than my fastest years but the fire burns and the effort and feelings experienced while running and racing are as fulfilling as ever. This also relates to coming back from injury or time away from running, where you're at today is all that matters so get out there, give it all you have and savor the glow.

The leaves won't be changing for a while but the official Michigan high school cross country training season kicks off this week. This is a great time to encourage the youth of America to lace em' up and give running a shot.

Currently, running is the country's largest participant sport in school, this gives me hope for our future. Running is a no B.S., non-political, no-cut sport where you speak with your feet and know exactly where you stand, it ain't no game! Another plus, the "All Academic Team Award" (Sport with the highest G.P.A) almost always comes from running!

Running Fit has upcoming Cross Country nights with give-a-ways and discounts on training shoes and spikes. A great way to kick off the season and get the motivation needed to run out the door!

Run to the edge,

Randy Step, an obsessed runner, no matter what condition I'm in!

"Champions are made in summer" - Coach Tony Magni, Novi-Detroit Catholic Central Cross Country coach.   

P.S. Join me on the Red Carpet this Thursday night at Running Fit West Bloomfield ... I'm wondering, does the color of my bow-tie effect my pace? Enter at redcarpetrun.com for a night of nonsense, running and fun!

PS: Volunteers Needed - T-Rex Triathlon!

 On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event (includes race shirt) and a great feeling for giving back to your sport!   

T-Rex Triathlon - August 17 - Brighton, MI

Click here for more information on the Running Fit volunteer program and the online registration link for the T-Rex Tri or email  This email address is being protected from spambots. You need JavaScript enabled to view it.

2011-08-03 - Born Free!

Yo run gang,

Pure Michigan! We are so lucky to live in state with so much natural beauty and a park system that makes it so accessible. The Kid rock music video "Born Free" inspired a recent trip to run trails in the UP in the Pictured Rocks National Lakeshore Park. It's as good as it gets if you have not been north in a while it's time for a road trip! The Vasa Trail in Traverse City is another gem, join us on the trails this fall at runvasa.com.

I just love the glitz, glamour and nonsense of the "Red Carpet Run". Get out that old suit or little black dress and join us for one of the most fun time you will ever have dressed to the 9's. Strut you stuff on the Red Carpet on August 11th and be ready to run 5K at 7PM, the champagne will flow as you cross the  

finish line with that little red purse tucked under your arm. Check out redcarpetrun.com  and you won't find an excuse not to be at the dress up running event of the year.

Look good, run great,

Randy Step, an obsessed runner who's thinking his new black Mizuno Elixirs will be the perfect shoes to wear with my tux!

PS: The Legend!

On Saturday August 6th, join us on the shaded trails at the Legend 5 mile, 10 mile and Half Marathon. (RunLegend.com )

 PS: Volunteers Needed!

 On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event ( includes race shirt) and a great feeling for giving back to your sport!   

 The Legend! - Saturday August 6 - Sleepy Hollow State Park, Lansing, MI   

•  We need volunteers to staff the aid stations and the finish line during the race. 

Click here for more information on the Running Fit volunteer program and the online registration link for The Legend or email This email address is being protected from spambots. You need JavaScript enabled to view it. 

Red Carpet Run - August 11 - West Bloomfield, MI 

Click here for more information on the Running Fit volunteer program and the online registration link for the Red Carpet Run or email This email address is being protected from spambots. You need JavaScript enabled to view it.  

T-Rex Triathlon - August 17 - Brighton, MI

Click here for more information on the Running Fit volunteer program and the online registration link for the T-Rex Tri or email This email address is being protected from spambots. You need JavaScript enabled to view it. 

PS: Running Form

Running myth: Your form is natural and can't be changed.  It's not that many coaches believe this but from our experience, not many coaches address form seriously. If you want to address form seriously check out www.runningfit.com/runningform

2011-07-27 - The Magic Kingdom

Yo run gang,

Nothing can compare to the daily run from home on a no stress, familiar course where we can get lost in our thoughts or seek the answers to life's difficult questions, our daily bread. The fond memories of the course and the place it plays in the grand scheme of life will be etched in our minds ... We won't remember each outing as they will blend together but a mental journey to the old course will be like going home.

As we run on vacation or as we travel the world, a simple run down the Champs-Elyses, through The Mall in Washington D.C, around the castle in Magic Kingdom or down Alii Drive in Kona, will take on epic proportions as we reminisce ... giving us the content feeling of satisfaction from a life lived fully.

Don't miss a single run on each precious healthy day,

Randy Step, an admitted obsessed runners with memories that remind me why. 

2011-07-20 - "Like what?" you ask?

Often, the most exciting things we can do in this life come with a bit of risk and danger ... like going for a run on a 95 degree day with high humidity! Run smart, run short, run hydrated but don't miss the chance to experience the exhilarating feeling of accomplishment you'll get from just getting out the door. Bring it on!

If you have never been to the Running Fit World Headquarters at 5700 Jackson Rd. in Ann Arbor, it's time you came to visit and be sure to ask one of us to show you around, we love to show off all that is going on. Like what you ask?

HQ has a great retail running shop, our flag ship store, with quality running products and services you expect from Running Fit. The staff at HQ includes our footwear and apparel buyers, accounting, I.T. and inventory control staff (All passionate runners!). HQ also houses our creative event staff (passionate runners too!) that produces 23 events including 3 triathlons, the Martian Invasion of Races, the 4 state extreme trail series Dances With Dirt, Run Woodstock... It's a three ring circus atmosphere with a warehouse full of race equipment that would rival any parade company! Across the hall from events, you might be lucky enough to run into Christi the Swimmer working with clients in our pool studio, equipped with 2 state of the art Endless Pool trainers, you've got to see them in action, better yet, book some pool time with coach Christi!

Big HQ news to share! On June 28, Michigan Rehabilitation Specialists opened the doors to their new clinic inside the Running Fit World Headquarters!  This physical therapy clinic includes the specialized services of "The Running Institute" to provide both rehabilitation and performance enhancement to runners.  Besides physical therapy, services include video running analysis and coaching for running form or improved performance. The team includes Pete Kitto, PT - a physical therapist who has worked the USA Olympic Trials and World Championships, Ron Warhurst - the former University of Michigan Track coach who has trained Olympic medalists and the last American man and woman to win the Boston Marathon and Earl Wenk, ATC, CSCS - an athletic trainer and conditioning specialist to Olympic and NCAA athletes.

Just last week I ran into 2 Olympians in the hallway at HQ, Canada's Kevin Sullivan and New Zealand's Nick Willis, a silver medalist in the 1500 looking for gold in London in 2012. Like I said, you have to visit Running Fit HQ!

More amazing stuff, The Running Institute has one of the only publicly-accessible Alter-G Treadmills in Michigan. You have seen elite marathoners on it in Runner's World, now you have the opportunity to see what it is like to run at 50% of your body weight. Imagine being able to run pain-free as you rehabilitate an injury? Keeping you on-target for your fall marathon or half-marathon. Check out all they offer at runinstitute.com .

Sorry, I'm long winded today but there is so much to share throughout the company ...

Like our amazing Art Fair sidewalk sale this Wednesday through Saturday at Running Fit downtown Ann Arbor on the corner of 4th and Liberty.

Enjoy this busy running life,

Randy Step, an obsessed runner who invites you to live the dream, we can rest when they throw the dirt on.

PS: The Legend!

On Saturday August 6th, join me us on the shaded trails at the Legend 5 mile, 10 mile and Half Marathon. (RunLegend.com )

PS: More trail!

The 5 Mile Road Runner Classic at Maybury State Park this weekend, July 23, offering a bit of on and off pavement running. (http://www.active.com/running/northville-mi/northville-road-runner-classic-2011)  

PS: Come One Come All to see the Brooks Run Happy Cavalcade of Curiosities! 

Brooks is bringing a double decker bus full of curiosities, prizes, give-a-ways and sales to the Northville Running Fit on July 24th from 1 - 5 pm.  Sign up for a free 15 minute gait analysis by calling the store at 248-380-3338!  Get great deals on Brooks clothing and shoes! Have a chance to win some awesome Brooks prizes!  Eat free popcorn!  Play fun games and see the Brooks show! 

Preview the Cavalcade by coming to Northville Running Fit group run on July 21st at 6:30 pm and take the Ghost 4 test drive!  Get a inside view of the upcoming sales!  

More Info, click here! 

 PS: Volunteers Needed: The Legend! - Saturday August 6
Sleepy Hollow State Park, Lansing, MI 

 We need volunteers to staff the aid stations and the finish line during the race. 

Click here for more information on the Running Fit volunteer program and the online registration link for The Legend or email This email address is being protected from spambots. You need JavaScript enabled to view it. 

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event ( includes race shirt) and a great feeling for giving back to your sport!

2011-07-13 - Did I mention: You Rock?

Yo run gang

Knowing that less than 1% of the population can run 2 miles is a darn good reason to feel good about your level of fitness. You rock! Unfortunately, most of us compare our running to the to the top 1%, the elite runners, instead of the slackers, diminishing our amazing personal achievements.  Did I mention: you rock! 

That said, I invite you to join me in the Righteous Woodstock Weekend Challenge on the weekend after Labor Day. My dream is to have the entire running community come together for a weekend that celebrates peace, music and RUNNING! The challenge is to set your soul and inner hippie free with a festival of music and running! On Friday, we'll run an evening 5K, with headlamps on! A 5 mile race on Saturday morning (Or longer if you like), a 5K evening run and a 5 mile run to finish the weekend up on Sunday morning. You'll get a cool hippy trinket award just for doing it all but even if you can't swing the entire weekend, join us for any of the runs. We'll throw in some optional yoga and a hippie hike to Hell to round out the days.

Invite your non-running family and friends, they won't even miss you as you head off for the runs as they lay back and enjoy the classic rock. Camp, commute, hotel it or whatever but ... Be there man! Commit now at runwoodstock.com and save a few bucks over late registration. 

Peace Out,

Randy Step, an obsessed runner and a dreamer like you, but we're not the only ones, maybe someday they'll all join us, and the world will run as one ...

PS: Put Sunday July 24^th on your calendar!

The Brooks Run Happy Cavalcade of Curiosities Tour Comes to Northville Running Fit - 1:00 pm to 5:00 pm
More Info

2011-07-06 - Our Daily Run

Some days are diamonds, some days are stone. (We miss you John Denver.)

As I've said many times, enjoy every healthy running day. The reason for this of course is that we are not as bullet proof as we'd like to be and that we are only as strong as the weakest link. What seems like the stupidest little issue, be it a pain, head cold, stomach issue or whatever, can derail our carefully designed training plan and crush the dream of an upcoming race ... Or the most valuable thing of all, our daily run. Dang!

Run smart and smile,

Randy Step, an admitted obsessed runner who takes nothing for granted.

2011-06-29 - Fast Road, Tough Trails, What could be better?

At some point in our adult lives we realize we can't do everything, dang. The world is too vast to visit every city, to climb every mountain ... And to run every race. Once we come to grips with this we become more selective, not wanting to waste a race experience on a poorly put on event or one that is not our style.

 
For me bigger is not always better, last year I ran the San Antonio Rock and Roll event and found that yes, 25,000 people can be wrong, a sterile expo, a city course with lots of bad pavement, too many turns and the list goes on. That said, much of it is personal preference. I believe a road course should be fast and accurate, offering a chance for a personal record, OK, some hills, turns and chuck holes but mostly good fast roads, leave "tough" to the trail races where personal achievement has little to do with time and more to do with adventure and accomplishment. 

Based on the number of participants, I guess the Muddy, Warrior, Buddy, obstacle course kind of events that are popping up are fun for someone ... but there is too little running for my likes. Most of the web sites for this type of event pride themselves in only having a mile or so of real running, a lot more crawling and climbing. Even with similar stupid spots in Dances With Dirt, the event is still 90% great trail running. But again, it's personal preference.

Here comes that shameless plug you should now be expecting ... Check out the Running Fit event calendar, our goal is to create a fun, well managed, well balanced year of running events, from old school 5K's on the road to weekend long running festivals. Yep, we've done the work for you!

Love this running life and live it up,

Randy Step, an obsessed runner who loves events that make runners sweat, work ... and smile

2011-06-22 - Time to Train!

Thinking fall marathon or half marathon? If you seriously want this to happen, this is the week to commit! (My Marathon Justification speech might help!)

We are 15 to 17 weeks out from most of the fall races. If your current long run is at least 6 miles, the marathon is within reach, you can all be ready for a fall half. The best way to stay motivated is to enter NOW, then tell everyone that you are doing it, Yikes!

Check out the Training Guide and Half & Marathon Training Schedules. (On the schedule, just count the weeks back from your target event and jump on.)

Hot tip, sign up with Running Fit's 501 Marathon and Half Marathon Training Group and increase your chances of marathon success dramatically!

Note: The training manual refers to the full marathon but it all applies to the half too.

Note: We are 11 weeks out from the Run Woodstock Half Marathon & Marathon, the weekend after Labor Day, consider a run on the trails, it's good for your rock and roll soul!

You can do this,

Randy Step, an obsessed runner, who has already signed up for a full fall marathon!

2011--6-15 - Work hard to feel bad!

The weekly long run is always an adventure, never knowing how we'll feel in the late miles, the valuable miles! All the running before the fatigue hits are necessary but the miles that start to hurt are what we came for, the good stuff! These painful miles are where the body learns to store more glycogen and better utilize oxygen, the training effects we're looking for. Savor the pain, and get excited when it hits, you worked hard to feel this bad, the rewards will come!

The passion for running that is shared by the crew at Running Fit shows in everything they do, from the products and services they provide in the stores to the incredible events they produce. Memorable events that let us put our hard work and training to the test. A new one to put on your calendar is the "RUN SCREAM RUN!" 5K and 10K on Saturday morning, October 22nd. Racing in costume while being chased by a demon with a chainsaw may get you a new PR! Wiard's Orchard in Ypsilanti, voted as the number one horror attraction, will be the ideal setting for this event! Costume divisions and Zombie divisions (Costume not required but you will placed in the uninfected division, being chased down by the infected Zombies! Super discounts to Wiard's attractions for all participants. See runscreamrun.com and wiards.com.

Run, scream, finish, smile,

Randy Step, an admitted obsessed runner looking for company to join in his misery ... and ultimately, success! 

2011-06-08 - Hot, hot, hot!

Yo run gang,

Much of what is fun in life is fast or dangerous, like running in the heat! Sure it can kill you, like so many things that we do for enjoyment; the alternative is to do nothing! Respect the heat, carry fluid, hydrate, run short, run easy, and run a course you can bail out on quickly.  

An example of this would be running smaller loops from where you start. The upside is you get a great workout in a short time and each hot run gets you more adapted to the heat, making you one tough cookie! Another great thing, a well hydrated body runs smooth in the heat, all the aches and pains seem to disappear and chance of injury goes way down because your muscles and tendons are warm and pliable. Jump in a lake or run a cold hose over your head when you finish, you will feel fully alive and firing on all cylinders while the rest of the air conditioned world lives on in a comatose state of boredom!

Run smart, as usual,

Randy Step, an obsessed runner who loves extremes out near the crumbling edge where life is in full color and not wasted!

  PS: News from Up North

Starting Tuesday June 14th 6:30pm, Running Fit Traverse City Stores will be hosting track workouts at TC Central HS.  Track workouts will be organized by local fast guy (and coach) Eric Houghton.  The very next night the TC Track Club starts its summer series Wednesday: June 15th 6:30pm at TC Central HS. For more info on the TC Track Club series go to www.tctrackclub.com

2011-06-01 - Negative Splits

Most world records in distance events are set by running the second half of the race faster than the first; this is known as negative splits. Knowing this is not enough to make us change our ways, the majority of us do not plan on picking it up in the later miles, perhaps we can't mentally handle this concept.

A common plan is to go out a bit quicker because we are most likely going to slow down later, putting money in the bank ... so to speak. The truth is, with this strategy there is always a run on the bank late in the race that robs us of every second we've saved ... and then some.  Any miles we put in early at a pace faster than we hope to average for the event are a mistake, even though the pace may seem easy, the damage is being done. Don't you just hate this kind of logic? Dang.

Our next race strategy? To feel as good as we can as long 

as we can, as opposed to feeling as bad as we can as quick as can, shortening  the painful part of the race and running a faster time! What a novel idea!

Run smart,

Randy Step, an obsessed runner, who at times, still finds myself running like a Freshman.

May 25, 2011 - Running Burn Out

Yo run gang,

Actual Reader Question: "I'm feeling burned out by the daily running grind, any suggestions?"

My witty response: NO WAY! How can anyone burn out on running? Time to shake things up!

Plan tomorrow's run for the lunch hour or the evening if you normally run in the morning.

Run in the woods if you normally run on the road. Better yet, go run a trail or road late at night with a headlamp!

Start and finish your run at a lake and dive in ... preferably naked! Yikes!

Try some GU, new shoes, new route, new run partner or run with a group... Like at one of the weekly runs from the Running Fit stores!  (Running Fit Group Runs)

Put a beer out a mile from home, knowing you get a beer for the cool down mile may fire you up!

Run a race. Don't even make plans, don't train, just find one on line (runmichigan.com) and go!

Get someone to drop you off a long way from home with no way to get back but to run!

Drive to a spot some evening then run home. In the morning, run back and get your car.

Got the idea?

I'm off to run the Bayshore Half in TC this weekend and the Virginia Wine Country half next weekend, join half2run.com and join the challenge!

Run wild,

Randy Step, an admitted, lifelong obsessed runner with no burnout in sight!

PS. A great cause:  The Scleroderma 5 K Run 2 Mile Walk

Sunday June 26, 8:00 AM - Detroit Zoo, Royal Oak, MI  

Join us at the World-Class Detroit Zoo in Royal Oak. The cool thing: your entrance fee for the 5K race and 2 mile walk includes an ALL DAY admission pass into the Detroit Zoo (a value of $11for adults, $9 for seniors and $7 for children) All of the proceeds will benefit the Scleroderma Foundation. The 5K run winds through beautiful Hunting Woods neighborhoods with the finish line in the Detroit Zoo. The 2 mile walk is through the Zoo.

More Info & Registration: http://www.scleroderma.org/chapter/michigan/2011walks.shtm 

PS. Volunteers Needed for Flirt With Dirt!

Saturday June 11 - Novi, MI 

Come  join us in Novi, the land of malls and mansions....Can you believe they have 6 miles of gnarly single-track dirt trails? That's where you'll find the cool people on June 11 ... Not down the street at 12 Oaks Mall!

 Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event, including race shirt, and a great feeling for giving back to your sport!

May 18, 2011 - The magic is out there!

Yo run gang,

Even for passionate runners, there are plenty of days we just don't feel like getting out there for the run but once out the door, breaking a sweat and rolling along, we wonder why would ever skip this high point in our day. Go figure... Don't think about it, just get out the door, you will always be happy you did...

That said, we all have runs that just plain go bad, be it dead legs, intestinal distress, fatigue or shortness of breath, for whatever reason, it happens. We might walk, cut it short or just bail out. The worst part about the bad run is the gun shy feeling we have as we prepare to head out for the next run. Again the answer is to get back on the horse, you know the magic is out there but you won't experience it if you sit on your butt. Once again the answer is to get out the door, the magic will come and it will all be worth it. 

Nothing says summer like Running and... Road Trip! Picking and planning for an out of town event is the spice of this running life.

Pack up the Gu and Garmin and join us July 9th at Dances With Dirt Devil's Lake, Wisconsin. Our events department at Running Fit loves to hit the road, so the idea of putting on Dances With Dirt, our premier trail run and a series held once each season of the year in different states is the perfect solution. The Green Swamp (Florida) in winter, Gnaw Bone (Indiana) in spring, Devil's Lake (Wisconsin) in summer, Hell (Michigan) in fall. Join us July 9th at Devil's Head Resort, enjoy the unbelievable natural beauty of its Glacial Bluffs and get in a trail run anywhere from 10K to 50 miles!  Cheese curds and brats at the finish, of course! Visit danceswithdirt.com and run wild with us!

Live the dream,

Randy Step, an obsessed runner who just had a bad run and needs to read what I just wrote then I'll pack for the trip!

PS. Volunteers Needed for Flirt With Dirt!

Saturday June 11 - Novi, MI 

Come  join us in Novi, the land of malls and mansions....Can you believe they have 6 miles of gnarly single-track dirt trails? That's where you'll find the cool people on June 11 ... Not down the street at 12 Oaks Mall!

 Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event, including race shirt, and a great feeling for giving back to your sport!

May 4, 2011 - Make a new plan!

Yo run gang,

News stories of civil war, natural disasters and political conflict seem to compete with the mental energy needed to get through the normal day to day difficulties of life (bills, family issues, health ...) It's more essential than ever that we shut it all down, lace em up, and blast out the door into the natural world. Our daily run allows us to refresh our brain and body like a much needed shower, ready to take on the world again.

Planning running events and setting goals for our future gives us focus and the additional motivation needed to break free from life's traps and gives us the confidence to make the daily run a priority. Take the time to make plans and set these goals ... do it now!  A place to start, click here. 

Run wild,

Randy Step, an obsessed runner who just finished a noon run wondering why the day that seemed so overwhelming this morning seems like a cake walk this afternoon.  

PS. Volunteers Needed for Dances With Dirt Gnaw Bone!

May 14 - Nashville, IN

Come help us control the madness in beautiful Brown County State Park. We can always use more volunteers on race day but you can come on down for the week with us!

Click here for more info & to fill our our online volunteer form or email This email address is being protected from spambots. You need JavaScript enabled to view it..

On top of all the "thanks" and "you rock" you will get throughout the day, you also get an awesome volunteer shirt, a $30 coupon toward any Running Fit event, including race shirt, and a great feeling for giving back to your sport! And food: we put on a rockin' barbecue at Mike's Dance Barn.

PS. Live Like Andi

May 14 - Novi, MI

Another great, charitable race is coming up on May 14 on the streets of Novi, MI, The Live Like Andi 10 Mile (Yes, a fast, road, 10 mile!), 10K and 5K. Entries are a bit down, please help out this great race and great cause and enter today at

livelikeandi.org/run-2011.html

April 27, 2011 - Avoid depression, go for a swim!

Yo run gang,

I've mentioned before that a diversified fitness portfolio insures you won't go into depression when a running injury strikes. I think Triathlon is the perfect sport to add to the mix, giving you 2 additional aerobic options to get your HDL/Endorphins fix!  I've shared my system with you before, splitting my year up so during winter I target and train for the spring running races before become an obsessed triathlete for the summer. I switch my focus back to running in mid August and aim seriously for long fall race. I throw in some biking and swimming all year to keep the portfolio current, all in all, a mix I've enjoyed, not to mention, Triathlon has the coolest toys!

From triathlon, I've found I like to run my long runs and races in Tri-Shorts; I never chafe and love the support. I run my half marathons in Zoot shoes, a light fast brand I would not have 

come across as a runner. Other Tri focused brands I love are 2XU and Blue 70. Running Fit's headquarters for Triathlonbrands and information are Running Fit Novi and Ann Arbor West. When visiting the Jackson Road Ann Arbor store, ask to see our swim studio with 2 endless pools where our coach Christy the Swimmer turns floundering swimmers into fast fish!

Swim, Bike, RUN!

Randy, the obsessed runner ... From August 22 to May 29th! Check out the blogs at rfmultisport.com!

PS: Hoping to improve your Running this summer?

Look no further than Running Form Improvement Training with Running Fit. In one session we will start to change the way you think about running forever. Improve your performance and get more out of your running and training experience. Reduce injuries as you develop and understand the importance of form and balance. Go to www.runningfit.com/runningform for details and class schedules. Class sizes are limited so sign up today!

PS: For Women Only 5K, 29th Running!

Sunday, May 15th at 10:30 AM, on the grounds of St. Joesph Health Center in Ypsilanti at 10:30 AM.  This race has a tradition of celebration of women in sport, with a fast two loop course, great for spectators or PR's.  We will be featuring beautiful New Balance Tech Shirts and cool champagne glass age group awards. The race will benefit Susan G. Komen Foundation and Girls on the Run, two charities committed to bettering the lives of women in our community.  You can also enter as team with mother/daughter, sister/sister and grandmother/granddaughter teams.  Walkers are welcome on any team, and you can combine walkers and runners on one team.

More online at http://www.aatrackclub.org/2011-05-15/for-women-only-5k/10/ or email rThis email address is being protected from spambots. You need JavaScript enabled to view it. if you have any questions or would like a paper entry form.

Men! Email Rachel to volunteer!

PS. Live Like Andi - May 14  Another great, charitable race is coming up on May 14 on the streets of Novi, MI, The Live Like Andi 10 Mile (Yes, a fast, road, 10 mile!), 10K and 5K. Entries are a bit down, please help out this great race and great cause and enter today at

livelikeandi.org/run-2011.html