2022.03.09 - You can skip the run
When it comes to the daily run it’s a personal choice if we run, or skip it. We sometimes need to be reminded that, this is what we do for fun! As my friend John A. says, “If it’s not fun, don’t do it!” Life throws a ton of stress our way, stress we may have little control over. Running on the other hand, might come with some stress but it’s stress we put upon ourselves, stress we control. So, go run and beat yourself up on the run, but don’t beat yourself up if you skip the run or the run goes bad or race goes bad or any negative aspect of running, even an injury. When you finish a run, if you’re not smiling it’s time to rethink things.
Run, smile, repeat, or don’t run, it’s OK!
Randy Step, an admitted obsessed runner who just took 3 days off, mostly by choice … And I am writing this as a reminder to myself as usual!
2022.03.02 - Running, pain, and joy
Running seems so simple, one foot follows another as we go from point A to point B. The reality is much deeper. Running is difficult on many levels. It is physically hard, taxing all systems of the body from muscles, tendons and ligaments to the lungs, heart, veins and arteries. Runnning is mentally difficult from the time management required to fit the run in to our busy lives to the constant struggle with our brain and body trying to convince us to walk. To the non-runner, the big question must be, why? To the runner, especially just after finishing a few, or many, punishing miles, the answer to this question is as complicated and deep as the run itself, perhaps with no adequate way to explain the pure joy of what we just did, without experiencing it.
Let’s go earn that joy,
Randy Step, an admitted obsessed runner who often feels miserable during the run but always finishes feeling grateful for what the run has given back to me, exponentially more than what I put into it. Amen.
2022.02.23 - Running, writing, and magic
Like so many things that take discipline, without the mindset, nothing happens. Some days, the body, mind, or both, are just not having it. Runner’s block, writer’s block … Over time, and from small successes along the way, we learn the tricks as we jump the blocks and move forward. It’s just hard work but we do it, staying committed to the goal and the results. Results that when they come, for some unknown reason, feel like magic. Magic, because until you cross that finish line or finally hold your published book in your hand, you feel unchanged, then, Kaboom! OMG, I just did this? There is no “just” about it but the minute you cross that finish line, you have created a you that was never there before. Sure, the reality is that all the hours and hard work were done before the magic day but on that day, what you have accomplished finally becomes a part of you. The run, the book or whatever you worked so damn hard on instantly is there to forever enrich all aspects of life from that second on. Magic.
Let’s make the magic happen,
Randy Step, an admitted obsessed runner, who, like magic, will forever be, a 2:45 marathon runner, a Kona Ironman finisher, and a published running writer … even if that 2:45 was 30 years ago!
2022.02.16 - My low-tech running playlist
Many running events, especially trail races, for safety and common courtesy reasons, don’t allow ear pods. Based on the high percentage of runners wearing them, many may find it difficult or even a disadvantage to run without them. When they say, try nothing new on race day, that would include running with open ears. I do listen to podcasts on my phone later in my long runs so I get it on some level. That said, our brains have incredible storage and retrieval capabilities, and we all have endless playlists in our heads. It amazes me when I find myself recalling some horrible song in my head that I heard, maybe once, 30 years ago, fully orchestrated, and with no way to delete it! I was running trails today, starting off with CCR’s Green River in my head to warm up a bit. Once into it, I hit a long gentle downhill and instantly speeded things up by switching to Lady GaGa’s, I was born this way. Winded, and realizing I was not living in the moment, I cleared my mind and cruised the rest of the run in silence.
And the vision that was planted in my brain, Still remains, Within the sound of silence
Randy Step, an admitted obsessed runner, because tramps like us, baby we were born to run. That said, rejoice and love yourself today cause baby you were born this way.
2022.02.09 - This obsessed runner walks
Fast walking is quite a skill, for me, it takes concentration and constant diligence to hold the pace. As my mind wanders, I find myself wandering. This meandering may be good for my mental health but not much aerobic benefit. Also, fast walking is something I have no gift for, and I’ve tried. I’ve even had some coaching, learning to keep my hands up, elbows bent, pumping straight through with no cross over, a forward lean and a short quick stride. You would think as a runner I would be able to keep up with more serious walkers, but not so. Someplace between 14 and 15 minute per mile pace, I fade back and have to run a bit to get to catch up, knowing soon, they will dump me again! For those of you who have skill, natural ability or whatever, I stand in Awe. That said, over the last few years, I’ve added walking to my life, and by tracking my walks on my Strava app, I’ve found it accounts for 20% of my total mileage these days and I admit, I have grown to kind of like it.
The run still rules!
Randy Step, an admitted obsessed runner, bearing my soul for all to see.
2022.2.2 - The perfect winter run
Sunny, 20 degrees, no wind, a blanket of snow on the ground but a clear path to run, a beauty. This was on Monday in SE Michigan and as you read this, winter may have turned the page. This is not the season to follow a schedule and a day like this is not to be missed. It’s time to sneak in more miles and worth being late to whatever, just blame it on Covid or just admit, “I was out cleansing my soul!”.
Get it while you can, I’ll be looking for your tracks!
Randy Step, an admitted obsessed runner ready for whatever tomorrow offers. I took this picture Monday, the management team at RF Events, Anna and Trevor (Mandy and Chris were too fast to capture on film}
2022.1.19 - Run away from the Cold
Not everybody can escape, but if you can take a few days to put a crack in the ice of winter, the break can be the bridge to get you through it. A Michigan to Southwest florida road trip can be a bit of a magic trick and you will avoid any Covid or weather plane cancelations. With two drivers, a good recorded book and a few podcasts, if you hit the road at 3 AM you can squeak by the Atlanta rush hour and arrive south by 11 PM. Better yet, once past Atlanta, stop for a short head clearing run, then carry on. The magic part, you get in the car, it’s 15 degrees, you get out of the car at midnight and it’s 70! I take to heart my advice to run easy and short through December and January, so lining up for the Naples half marathon last Sunday, based on my 8 mile long runs, would be a true adventure. The great part about not being trained is that if the race goes bad you don’t get the feeling that you threw away all your hard work. If you finish, you win! So, I won! Now, for some easy miles this week on flat Florida jungle trails at Lover’s Key State Park. Dig it. As Thelma said on her road trip with Lousie, “I’ve never felt this alive!”
Yep, you can do this,
Randy Step, an admitted obsessed runner, crackin’ the ice
2022.1.11 - January running, all or nothing
There seems to be two major themes to January running, going out too fast like a freshman in a cross county meet, or doing just about nothing and turning to mush, not ready to deal with this winter brutality. Yes, it’s easy to get excited about the new year and our big goals, often without a cautious build up plan to make it happen without setbacks. And it’s even easier to blow January off, figuring we have lots of time so why fight with this awful month. For those of us who have been at this for a while, we should realize that we do need some downtime and December and January are a good choice. Not to stop running but to get out that door consistently to keep some semblance of fitness so our bodies will be ready for a steady build up as we roll into spring. This is a time for some light weight training, perhaps yoga but yes, some cautious miles so we are ready to get back at it.
Get excited, with a plan!
Randy Step, an admitted obsessed runner, who writes this stuff to my block headed self.
2021.12.29 - The run takes a village
The run takes a village.
Not really, the run is ours alone, but I admit, knowing others are out there putting in miles seems to encourage my own miles. The running social media apps can be another tool in the motivational box along with my book of course, Get Your Butt Out the Door (shameless plug)! There have been times when I’ve seen another head lamp bobbing along in the cold dark morning that I’ve gone on to add some additional miles knowing we are in this together, on some plane. All that said, let’s plan on a great running year in 2022. We’ll set some new personal records, start some new streaks and meet together on the starting line. Knowing we are all in for this adventure together will give us the push we’ll need!
Let’s run forever,
Randy Step, an admitted obsessed runner who is putting in miles right beside you, or at least on the same planet!
2021.12.15 - Last Minute Miles!
Time for last-minute shopping, and of course, getting in those last-minute miles! Time, distance, speed, totals, and personal records, all add color, depth, and motivation to this rich, running life. 2020 gave me a lot of time alone to run and the body held up, giving me my highest mileage in many years, one of the few bright spots in that gray period … But hardly any finish lines to cross. This year I ran a few great races but I hit some mid-year speed bumps, but I’m trying to sneak in those miles and backload the year a bit. Who cares? Nobody but us, and that makes our totals even more personal and special. Each mile becomes a part of us and who we are, never to be taken away, only seen by others in our smile.
Run, race, track your progress, and smile!
Randy Step, an admitted obsessed runner with only two weeks left to shop for miles!
2021.11.30 - This Running Life
Running, a multifaceted, revitalizing sport for our mind, body, and life. I spent some time today reworking the layout for Run Woodstock so we will be ready to open registration on December 1st. Just walking this wonderful piece of wilderness and picturing how each campsite might be set up brought an emotional high, a flashback to a magic weekend. Camping is pretty cool on its own merits, bringing a variety of people outside and away from the man-made world we live in day-to-day. It struck me that the magic of Run Woodstock was not just from the natural beauty and aspect of camping but from our shared love of running that brought us together. I pictured conversations around the campfire sharing our goals with others who get it and how different a weekend devoted to running is from the day-to-day loner miles we put in. Or when we go to races where we show up, share pain and glory, perhaps a post-race beer, then head back to our daily lives.
This running life, never easy, always worth it,
Randy Step, an admitted obsessed runner who is content knowing running plays a huge part of the meaning of life and my priorities are sound.
2021.11.24 - Thankful for running traditions
On Thanksgiving Day, more people lace up their shoes and run in races than any other day of the year. Turkey Trots are pretty darn cool, these hopeful, healthy traditions with family and friends show that no matter what our differences, we can celebrate, sweat and smile together as one running community. We will all get up stupid early and face the dark, and for us in the north, the cold, making that turkey dinner and spot on the couch all that more special.
Here at Running Fit Events, we are thankful to all of you who have supported our small family business through a couple of very tough years. You have been incredibly generous through our challenges, virtual and pop-up events, making it possible for us to be here today to put on the Ann Arbor Turkey Trot tomorrow, live and in person!
Let’s get our butts out the door forever,
Randy Step, an admitted obsessed runner, who, because of YOU, is thankful to be setting up at 4 AM in the cold rain tomorrow with the best event crew in the business! Seriously, more than you could know.
2021.11.10 - Light the Winter Running Fire!
The weather is about to go to hell on us, it’s time to light the winter running fire. I admit to not being a fan of the cold, I don’t like to work in it, stand around in it or do the day-to-day stuff in it. That said, the only thing I don’t mind is going for a run in the cold. We can always dress for a winter run, unlike a hot summer run with few options. Running into darkness and clicking on the headlamp, putting fresh tracks into new snow, or running into a frozen sunrise all add a layer of adventure not found with a so-called, nice day. Finishing a run on a wicked day brings a sense of accomplishment and a lift to our self-esteem, often, leaving us with a smug smile of satisfaction on our face that will have others wondering, what’s up?
Let’s dominate our environment!
Randy Step, an admitted obsessed runner, with piles of laundry to prove it!
2021.10.27 - Ego and Running
Ego has no place in our sport, an old message but so important in these days of social media, and it’s more like social media on steroids after a year of pandemic pandemonium. We must never compare our running to anyone else’s. Our pace, mileage and every aspect of our fitness and health are uniquely our own. Every mile we put in is incredible, there are no easy runs. In this complicated world, just getting out the door is something we can be proud of. So, when I see posts of people running 20 miles on a Tuesday morning at a pace I can’t even run a mile, when just a minute before I was thrilled that I got out and ran two miles, that my effort seems diminished, WHEN IT WAS NOT IN THE LEAST! As I said, an old but important message, ego has no place … My 2 miles rocked!
I’m proud of all of you,
Randy Step, an admitted obsessed runner, who wrote this to myself, as always …
2021.10.20 - Hope of Success
Writer’s block, runner’s block, mood swings or just feeling lost or in a funk? I can attest that it’s real for me and I’m sure it may be for you. I have considered myself as a pathetic optimist, a trait that sometimes gets me in trouble but also has allowed me to take bold steps that have made my life’s journey exciting and fulfilling. My optimism has been strained to be sure, but during today’s longish run, I found it was not beyond repair. I went back to what I’ve learned from racing the marathon distance, that is, to never let a negative thought in, only ones that offer hope of success. I did not allow thoughts of a politically divided country in but thoughts of the many intelligent, caring and generous people I know, people who care deeply about our country and our future, they ignore the media spin and look for ways to bring us together. Yep, every day gets a bit shorter now, and soon, a bit cooler. We will need to stoke the positive attitude to get out that door, and we will!
Onward!
Randy Step, an admitted, optimistic, obsessed runner
2021.10.12 - Beat the Funk!
Randy, the so-called obsessed runner here. Feeling like a poser after 3 months of low miles due to a couple of pains. When not running, from being on the mend or when our busy lives sweep us away, or when we just fall into a funk, it’s common to feel guilty and to hide from all aspects of running. For me, I stopped writing about it, stopped listening to running podcasts, and avoided looking at my Strava run app. As I’ve said often, I write this midweek to myself, to do some soul searching but also with the hopes that it might strike a chord with others facing similar demons. That said, I should know better than to feel guilty and hide but there I went, hiding from a fact that I know, that is, once a runner, we are always runners, It’s a part of us, even when we are not running. We know what the running life is like, we know the joy and the heartache. Trying to hide is not a productive road to finding our way back. So, we can give our running a rest, without hiding, knowing our bodies and minds will let us know when to return … and perhaps some aspect of what we read, hear or see, involving running, will create the spark.
Randy Step, an admitted obsessed runner, admitting it once again.
2021.04.22 - Its Time to Train!
I ran by a port-o-jon this morning and as odd as it may sound, the smell reminded me of all I miss about live events. Small things like the friendly banter in the start corrals and the odd gap of time between the starting gun and when we finally start to move forward. And the big stuff, like crossing the finish line and the shared celebration of accomplishment and hard earned pain. Races are finally inching their way back, they look a bit different with staggered starts, social distancing and mask wearing at pinch points but the basics, a running clock, a measured distance and our effort to run our planned pace and accomplish our goals makes the small stuff seem a small inconvenience.
Let’s get our butts out the door, it’s time to train!
Randy Step, an admitted obsessed runner who is full of hope.
2021.10.12 - Beat the Funk!
Randy, the so-called obsessed runner here. Feeling like a poser after 3 months of low miles due to a couple of pains. When not running, from being on the mend or when our busy lives sweep us away, or when we just fall into a funk, it’s common to feel guilty and to hide from all aspects of running. For me, I stopped writing about it, stopped listening to running podcasts, and avoided looking at my Strava run app. As I’ve said often, I write this midweek to myself, to do some soul searching but also with the hopes that it might strike a chord with others facing similar demons. That said, I should know better than to feel guilty and hide but there I went, hiding from a fact that I know, that is, once a runner, we are always runners, It’s a part of us, even when we are not running. We know what the running life is like, we know the joy and the heartache. Trying to hide is not a productive road to finding our way back. So, we can give our running a rest, without hiding, knowing our bodies and minds will let us know when to return … and perhaps some aspect of what we read, hear or see, involving running, will create the spark.
Randy Step, an admitted obsessed runner, admitting it once again.
2020.12.16 - Midweek run mail from a best selling running author
Lack of human companionship due to COVID-19 and endless cold, gray days are taking a toll. I headed out this morning into an icy wind, I overdressed a bit to help mentally get my butt out the door and to take the initial slap out of it, knowing I would regret the layers after a while as I started to sweat and create more of a chilling problem. When I do this I will often wear a pack to take off layers or to add them, usually just on the long run, a mistake not to have had it today. Live and learn, sometimes. Anyway, we ran along in a silent cold funk but getting it done. Once home, into a hot shower, and now sitting here all cozy with a cup of tea, I’m feeling fulfilled, thinking, what a valuable and awesome run I got in. The moral of this? We run to experience the high highs and the low lows. At this difficult time, it’s as close as we get to feeling totally awake, alive, and living in full color.
Never easy, always worth it, especially now.
Randy Step, an admitted obsessed runner who has a shameless plug to share, BUY MY BOOK, gift my book, enjoy my book, and “Get Your Butt Out the Door!” FIND IT HERE
2020.11.13 - Beaver Miles
I’m having an up day on the Covid rollercoaster. I usually don’t talk specifically about my running but I’m taking some personal satisfaction with my weekly trail half marathon streak during Covid. I’ve been enjoying the motivational monthly challenges from our incredibly creative RF Events Crew, and my weekly 13.1 miles fits nicely with the mileage goals. Yes, I tear up each weekend as another live event that would have happened pops up on my daily alerts. The Bonfyre trail run would have been Saturday, what a glorious day it would have been, I think the post race party would have gone on till sunset, dang. Until live racing is back, if you have not joined a challenge, consider joining me on the HolliYAY 50K in December, just after November’s Beaver Moon has set! Yep, the RF Events Crew is creative, to say the least.
Get in some frosty Beaver miles today,
Randy Step, an admitted obsessed runner who is also smiling today because I have just finished putting together a book, 365 reasons to get your butt out the door, a daily motivational journal, more to come on this but the goal is to ship them before Christmas. Shameless plug, the perfect gift!
2020.11.06 - The Courage To Start Again
We miss couple days of running, this turns into a week of not running, then … A slippery slope that can take us to no running at all and a gray cloud that hangs over us as we are reminded daily, when we see runners out there, that we are off the wagon. If getting back to the run was easy, I would not be writing this. The time we put aside for the run gets swallowed by a busy life and our loss of fitness becomes a barrier of pain we know will be in front of us when we attempt to run again. So, what will get us back to being a runner? Courage. Remember, you had the courage to start, the courage is within you to start again.
Start again, smile, hurt, and be proud.
Randy step, an admitted obsessed runner who knows there have been some bad days... but the run has been there for me.
2020.10.21 - The worst day of your life
When life slams you to rock bottom, pulling off the daily run may be the most difficult move you can imagine. If you are feeling this way, it’s time to block out the pain, the world and get out that door and let the run shoulder some of your burden. Perhaps if you instill this concept deep in your consciousness it will propel you and make the first steps possible. Once out the door, your mind will be flooded with a million reason you need to be anywhere but out running. If you avoid all thought for a second, everything that the run has to offer will have a chance to fight it’s way in, perhaps offering you strength, clarity and hope. If even for a few minutes. Repeat over the days ahead.
Think of this and make this tool a part of you during the run today.
Randy step, an admitted obsessed runner who knows there have been some bad days... but the run has been there for me.
2020.10.07 - Is Running Starting to Suck?
It can happen, not all at once but a feeling sneaks in slowly over time, you decide that running is just not fun anymore. You find yourself bored and thinking only of the time you have left to get it over with, you start to think of other things you would rather be doing in life. I’m guessing this kind of funk happens in all areas of our lives, kind of like a mid-life crisis. For me, I equate it to a minister doubting the existence of God at some point. I have watched other running friends face these demons and how it played out. To turn this monster, runaway train thought pattern around it might take hitting running rock bottom for some of us to finally throw on the brakes and stopping, cold turkey. I believe this gap, or call it a void, might be needed for some of us to see past the negative thoughts to be a born again runner? Perhaps stopping running for enough time to realize all that we have lost by not running might be necessary to re-kindle the flame. Perhaps reading about this scenario might save you the pain, get out there today and focus on all that that is right with your run, the glory of the run, a run you control, perhaps avoiding this negative rabbit hole all together.
Shine a light on your run today,
Randy Step, an admitted obsessed runner who can’t wait to get out the door and experience the joy of my run and all that is good because of it.
2020.09.03 - Virtual Shmirtual
I was never a fan of virtual races, having always seen race day as a time to gather with kindred spirits, those who train and get in their runs and know what it takes to get to the starting line. We run on our own for most of our miles, events are a celebration of what we do. We line up and give our best, to honor ourselves and our running community.
That said, without races, due to covid, I now admit to getting motivated out that door by the online challenges! I admire the creative themes but mostly my motivation comes from the FB Challenge groups where participants share their personal success, and what I find the most valuable, their struggles. For now, we can be there for each other on social media, soon, I hope to toe the line with all of you again.
Run safe, run proud,
Randy Step, an admitted obsessed runner who “likes” every mile you put in.
2020.07.09 - Heat Kills
Weird times indeed. So often in Michigan summer is a blink of an eye, perhaps a couple rare 90 degree days, I'm sure this is a record streak of warm days. As runners we need to respect the heat, yes, it can kill you. Run smart, find a shady route, do short loops so you can bail and drink more than just water, the danger goes up when you drink tons of water and flush your body of the minerals that keep your heat ticking straight. That said, as I have said, I love extremes. Yep, a 3 mile run can bring on a feeling of danger and adventure when it's 90 and humid or -10 and windy! Plan for it, run smart but don't miss the opportunity! Dig it.
Run smart,
Randy Step, an admitted obsessed runner who is dreaming up a new triathlon event that includes a run, chugging a cold beer and skinny dipping!
2020.07.01 - Run smart, run cool
Rare for Michigan, the weather predicts a couple warm weeks in a row. It helps if you can get out early or late in the day. For sure, haded paths are the place to be. Yep, the flies and bugs are heavy on the trails but I ran long today with bug spray and fly tape on my hat and they become a non-issue. Once a fly is on the tape, all flies go to the tape, lemmings ... Just look for 'Tread Not' deerfly patches, made in Michigan! On another note, when you train for a race that is canceled, the miles are not wasted. Every mile you run becomes a part of who you are, not just the fitness aspect but the cumulative miles of a lifetime have taught you to handle and respect extremes like weather and pain, failure and success. Long miles prepare us for long term hardships and have taught us to be patient, knowing the joy will return.
Run smart, run cool, run with hope and never stop,
Randy Step, an admitted obsessed runner who knows my daily run is never wasted.
2020.06.24 - Will Run for Beer
Out on my run today I came across some flags in the woods, the kind we mark our trail races with. My heart soared, then sank. My first thought was, trail race! My next thought was, canceled race and the reality of our world. There are some small events getting back on their feet with the 100 person limit and more to come as the limit gets raised to 250 after July 4th. Our first foray back to live events will be the Pterodactyl Triathlon (fingers crossed). In the interim, I must admit, I've been enjoying the challenges the RF Events Crew have created. Like many of you, my mileage in May was way up with the Head Goat challenge and June's Stay Cay is fun, motivating and educational. This virtual Michigan touring has me excited to see more of Pure Michigan in person. My must visit bucket list is growing! The next challenge the RF Event Crew has for you includes BEER!
2020.05.14 - In a Funk
From social media posts it looks like runners are falling into three groups, those who are running more miles than they have in years due to covid restrictions, those who are in a low mileage funk, or funk in life in general, then there are runners who fall on and off the running wagon, trying to be positive but perhaps crashing motivationally as new restrictions come up. For sure, those of us training for a future event that is uncertain have had the wind taken out of our sails so often have now lost that tool in our get our butt out the door box. I know many of you are streaking along with us in the Head Goat 50K in May and that sure is helping to get in some miles knowing we are not in this alone. RF Events will launch a new challenge for June, consider joining us, especially if you are in the last two camps, in a funk or in and out of a funk. The challenge will be announced soon and because it come from a group of runners who are experts in event motivation and goal setting, it is sure to be creative, fun and motivating (Seriously... we are all excited to participate ourselves- IT IS AWESOME)! Some good news, the covid numbers in Michigan are way down, even with increased testing, the percentage of positive cases is in the single digits for the past 7 days, down from the 30% positive test days. Laugh at the weather and get out that door, Randy Step, an admitted obsessed runner who is waiting for the full force of today's rain to be falling before heading out, because ... Why not!
2020.05.21 - Challenging Times
Stand-up comic Jerry Seinfeld made a great point. When someone drops dead doing something they love, people always say, at least he died doing what he loves. Better that you drop dead doing something that you hate, let's say, like cleaning out the garage, that way as you are falling dead you can be thinking, at least I never have to clean this darn garage again! Funny stuff but got me thinking, as an obsessed runner, event guy, better that I don't drop dead running because it would be a cast a bad image over the sport we love. I'll do my best not to but there are no guarantees! On another note, for those of you that are streaking with us through May in the Head Goat Challenge, you know what a valuable tool it's been in the get our butt out the door arsenal. If you missed that one, our amazing, creative crew at RF Events just announced the next challenge that will start June 1st. Every minute you get in running or walking will take you on a Pure Michigan tour of our state and keep you motivated to the finish line on July 4th. I'm impressed how the crew can turn a dark and cloudy period of life into pure motivational sunshine. Please join our nonsense!
Let's get outside!
Randy Step, an admitted obsessed runner who misses seeing all of you on event days, but hope to follow you on a challenge adventure in a FB group next month!
2020.04.23 - This running family
A grey, cold, windy, wet, COVID-19 lock down day, with RF Events on life support, and all that we do and love on hold. It took all I had, along with a push from my wife, to make yesterday's run happen. Yes, the run has been saving me from rock bottom. Would, a bit of sun and some good news, or at least successful antivirals be too much to ask for, would it? Perhaps.
That is how my day started yesterday and I admit, the 8.3 slap-in-the-face miles we got in was far more than what I was anticipating in those first few steps out the door.
That was me yesterday morning. Now, I'm humbled and so proud of my staff and so many of you. Yes, big, fat Goat tears are falling down my cheeks and I'm feeling ... not worthy. The RF Crew came up with The Head Goat 50K in May Challenge. The challenge, to run at least a mile every day in May, an easy way to run a 50K! 31 days, 31 miles and a challenge to make getting out that door a given. I'M IN! You may have seen or signed up for this no-cost challenge already. The part that has me in tears is the generosity of those who are donating whatever they can to help RF events get out the other side of this nightmare, so we can be there again to celebrate your goals, dreams and accomplishments with you. I love the RF Crew like family, even the ones that are family. Check out the challenge at this link... But don't think this is any excuse not to get your butt out the door from now 'til May 1!
Today, we run, tomorrow we run,
Randy Step, an admitted obsessed runner who is a bit emotional tonight. The generosity and love in this running community has given me hope for the future!
2020.04.16 - Do Your Laundry
Baby Goat here... popping in with a reminder that is strictly for me - do your laundry!
But in all seriousness... there seems to be 2 running camps during this trying time... those that are getting out the door more than ever and utilizing this time to train like a madman, and those that for whatever reason... are really struggling to get out the door. If your training is going great... I'm so proud of you! If you're in my camp... where getting out the door seems more difficult than ever - we're in this together! Let's work to remove ONE thing that is in our way. For me, it is the laundry. If I wake up and had planned to run, but can't find the right pants, socks etc.... I will scrap the whole thing! What is your "missing favorite pants," that is one little roadblock on your way out the door? Set yourself up for success each day... schedule the time to get out for a safe and solo run, and have everything you need ready to go the night before!
Life is hard enough right now, help yourself out,
Baby Goat, a (not quite as) obsessed runner, who made a plan for tomorrow and I've got my favorite pants clean and ready to go!
2020.04.08 - Reinvent Your Run
There are events called " The Back Yard Ultra", where the competitors run a 4.167 mile loop, on the hour, every hour, until there is only one runner left. (If you are not back lined up at the starting line at the hour, you are out) The 4.167 mile distance makes for a total of 100 miles at 24 hours. The current record, 67 hours, around 280 miles. Yikes! I have found that using a variation of this makes for an inspiring way to get in a very long run. Pick any distance loop and any time limit to do it. Say, 1 mile in 11 minutes. Finish in 9 minutes, rest, stretch, get a drink or whatever then head out at 10 minutes, again at 20 minutes ... Until you can't make it to the start line. Even more fun is to do this with a group of friends, virtually for now, getting on the phone with them every deadline/start time and cheering each other on. Another variation, Have the time for each loop get reduced by one minute. An example, start with 13 minute limit for loop one, 12 minutes for loop 2 ... As the limit gets shorter, your rest period eventually evaporates. Dan, a member of the RF Events crew, along with his son, just ran 5 miles, every 4 hours, for 24 hours. 30 miles, sleep deprivation ... Yes, Dan is a wild man. Dream up your own system and shake up your next long run!
May today's run blow your mind!
Randy Step, an admitted obsessed runner who is missing the spring races and all of you. Be safe, be well and we will all be out there together soon.
PS: We are crossing our fingers that the Island Time 6, 12, 24 hour run will take place on May 29 & 30. Over 7 weeks away ... Sounds like a lifetime in the quarantine world.
2020.04.01 - Yes, You can
Yes, you can, (A break from the COVID emails ...)
In 1980, my new bride and I were sitting on our couch watching The Ironman Triathlon on the Wild World of Sport. I could only imagine what these athletes were thinking as they lined up in the water waiting for the starting cannon to fire, knowing what a long and painful day was before them. When the show ended, my wife turned to me and said, I could do that... we should do that. I said nothing, my head needed time to process the comment. She was serious. My wife swam in college and had become a solid runner, we biked but not too seriously, just a long charity ride or two. I said, OK. Immediately, I knew this was a big deal, I had no idea how much that two letter response would change our lives forever, and no longer did I have to wonder what it was like to hear that starting cannon in Kona. Our world may seem small today, make a big plan.
Just say OK,
Randy Step, an admitted obsessed runner, missing lining up with all of you.
2020.03.25 - Trust the miles
Last night I escaped the COVID 19 world for a bit as I was transported to the front of the pack of the 2010 Western States 100 Mile Endurance Run by watching the movie "Unbreakable", on youtube.com. Upbeat, motivational movies and books can change a negative thought pattern to one of hope and wonder. Seeing what the human spirit is capable of might give us the push needed to reach our potential. Vegan athletes, the best long distance runners in the world, who run 150 to 200 mile weeks up and down mountains, alone in the wilderness, have incredible insight, not unlike cloistered monks or gurus, and they share them in this movie. A common thread was leaving structured training behind and trusting long hard miles with thousands of feet of climb on rocky rooted trails, letting the run teach us the way.
Let's use this time to grow,
Randy Step, an admitted obsessed runner on life's journey.
2020.03.18 - Invest in the run
As runners, we are trained for adversity, these are hard days but for most of us who are not fighting the virus, not life or death, just tough. There are a lot books centered on World War Two on the best seller's lists these days. Staying home, with the heat on and a fridge full of food, compared to hiding in a freezing attic with almost nothing for months on end, with the enemy just outside, helps put things in perspective. That said, once again, the value of today's run is inversely proportional to the stock market, a solid investment, get out there.
Things are tough, you are tougher,
Randy Step, an admitted obsessed runner, whose morning run is still paying interest late in the day.
PS: The Crew at RF Events are hard at work, creating creative ways to lessen the frustration we all have from cancelled events. This NY Times article explains our pain well. https://static.nytimes.com/email-content/RU_sample.html
2020.03.12 - Run away
The daily run not only gives us a place to escape the torrent of bad news for a bit but has also has helped prepare us for this day. The following comes from David Nieman, the world's leading exercise-immunity researcher. One way to protect yourself from Immunosenescence, Keep exercising. "It's one of the biggest most important and most amazing effects of exercise, "says Nieman. "Overall, regular exercisers are about 20 to 30 years younger, in terms of Immunity, than those who don't exercise. FULL ARTICLE
That said, let's do our part to limit the spread of the virus to help give the medical community time to get this sorted out, come up with solutions and hopefully, save some lives in the meantime.
Hang tough,
Randy Step, an admitted obsessed runner who is trying to stay positive.
2020.03.05 - Go Team USA!
Last weekend I sat glued to the set to watch the U.S. Olympic marathon trials. Unlike many countries that pick members of their team based on consistency, past performance or other factors, the U.S. system leaves no room for politics or someone making a judgement call on who should go. The US team is made up of the first 3 men and women over the line in the Olympic Trails Marathon. Hundreds line up and it's all about those top three spots. The stakes are high and the drama is as good as sports get. Thousands of training miles, years of dedication and discipline all come down to a 26.2 mile run that will bring fame to the top 3 but also great personal satisfaction to those who worked so hard to qualify. Those elite runners who got to the starting line and give it all they had to be a part of history. As runners, we can all relate to these Olympians on some level, we are disciplined and dedicated, we know what it's like to train long and hard to get to our starting lines and we put all we have on the line on race day. Watching the best can motivate us to step up our game and be better. Yes, a bit of T.V. this year will help our running!
Watch, train and race your best,
Randy Step, an admitted obsessed runner who for some reason, runs more miles during Olympic years that others, despite a few hours in front of the tube! Bring it on.
PS: BEER! RUNNING! THE BEAUTIFUL DETROIT RIVERFRONT! Join us Friday night, May 8th in Detroit, MI for the Hightail to Ale 5K. This Friday night party with a 5K warmup has BEER, swag, live music, food trucks... and did we mention BEER! Register now!
2020.02.26 - Cross this one off your bucket list
Michigan is blessed with some Iconic events, events that deserve a spot on your bucket list. For 25 years, the Dances With Dirt Team Relay has been one such event. DWD is the pure Michigan born, granddaddy of "obstacle course" running. It's not man-made crap set out in the woods, but every brutal obstacle mother nature has to offer, and what more could you ask for. If you have not experienced this wild, full color incredible day in this running life we live, you will be rewarded, I promise. Many of the team themes are over the top and add another layer to a day that is far more than the sum of its parts.
Trick 4 friends over to the dark side, on DWD day, and you will be their hero. It's a challenging day with each runner running 3 legs and putting in around 12 miles. These are not Peter Cottontail, bunny trail miles, but severe breathtaking miles that will cleanse the soul. DWD does offer the option to run with a team of up to 10 to ease up on the miles for each runner, and gives people of all abilities the chance to experience this amazing event. If you can run a 5K, you can be a part of DWD Day. I guarantee, it will be a rewarding challenge nonetheless and the finish line will be just as sweet.
Grab some friends and sign up early to save a few bucks. Put September 26th on the calendar, and join in the fun we've been having for over 25 years. Knowing you are in for a tough day will motivate you out the door all year, so you will be ready to rock. Perhaps get the team together for a monthly trail run. Perhaps this has been a shameless plug for DWD (dwdmichigan.com for more info), but running gets no better.
Randy Step, an admitted obsessed runner who loves every aspect of DWD Day, and so will you!
2020.02.19 Running, as extreme as sports get
Running gets us down to bedrock. Each run requires physical and mental strength just to head out the door. Some days, our body lets us know it really doesn't want to do this, much like dragging an unwilling dog on leash. Ah, but on those days when our bodies are jumping and barking at the door, ready to go...
We marvel at the "X" Games and sports that are called "Extreme", when in reality, there is no more extreme sport than distance running. A sport that has us heading out day after day to do battle and keep the edge, heading out regardless of how we feel or what the conditions are, knowing that nothing good comes easy. What we will get for our hard work and extreme behavior is good, very good. When race day dawns, hang on to that leash tight and be ready to keep up with a happy, well trained body, pulling us forward to personal greatness. Now, give yourself a pat on the head!
Train and run like an animal!
Randy Step, an admitted obsessed runner, who just loves extremes!
PS: Run and give back! Shamrocks and Shenanigans is just around the corner. Join us March 15th in downtown Ann Arbor for 5K or 1K... you'll get your run in, and do some good! All proceeds from the Shamrocks & Shenanigans are donated directly to Save a Heart, an organization that raises funds to benefit patients and their families at the Congenital Heart Center at C.S. Mott Children's Hospital. Register now!
2020.02.12 - Resting isn't giving up
Baby Goat here, Step-ping in for the midweek run-mail!
For one of the first times in my running career my training has been going exactly as planned. Meeting all of my own expectations and actually completing my miles has given me such a surge of energy in my day-to-day life and a newfound sense of self confidence. Unfortunately, like most hot streaks, mine has come to a temporary "end." Over the last week plantar fascitis snuck in to test my patience and my spirit. I am dying to push through this setback and overdo it to keep the hot streak and my inflated confidence alive. I have to remind myself that this (probably much-needed) rest isn't me giving up on the streak, it's just REST. It definitely wont kill me and in the long run may not even affect my training. Listening to my body and backing off now will ward off any detrimental injury and allow me to come back refreshed when I've healed up!
Anna Przybylski, an admittedly not quite as obsessed runner who is headed out for a short walk, not because I'm giving up... but because I'M RESTING!
PS: BEER! RUNNING! THE BEAUTIFUL DETROIT RIVERFRONT! Join us Friday night, May 8th in Detroit, MI for the Hightail to Ale 5K. This Friday night party with a 5K warmup has BEER, swag, live music, food trucks... and did we mention BEER! Register now!
2020.02.05 - Break free
I don't believe we should ignore the problems of the world but it helps to leave them behind and head out the door for a head clearing run. It may take a mile to turn off the noisy part of the brain, kind of like trying to fall asleep, it sometimes takes a conscious effort to unhook. I have found having a mental checklist helps the process, a systematic way to live in the moment. After a while, the habit becomes second nature, a part of my run. I'll shuffle along for a minute or so, then do a form check, I hold in my abs and get my posture straight, add a bit of a forward lean, make sure my cadence and my turnover are quick so I won't over stride. Next, it's time to look at my surroundings, take in the smells, the sounds and the sights ... If I'm lucky, this part will go on until the run comes to an end. Darn.
Break Free,
Randy Step, an admitted obsessed runner who still has yesterday's muddy country road run etched in memory to go to anytime I might need it today.
PS: Run and give back! Shamrocks and Shenanigans is just around the corner. Join us March 15th in downtown Ann Arbor for 5K or 1K... you'll get your run in, and do some good! All proceeds from the Shamrocks & Shenanigans are donated directly to Save a Heart, an organization that raises funds to benefit patients and their families at the Congenital Heart Center at C.S. Mott Children's Hospital. Register now!
2020.01.29 - Nerds got nothin' on us
We fart, we burp, we pee in the woods, we change in our car, we have piles of clothes that stink and we have more shoes than Lady Gaga. We actually PAY big bucks to run 3.1 miles and have an embarrassingly large pile of t-shirts to prove we did this. In this modern, temperature controlled world we are often wet and cold or hot and sweaty. We have big ugly plastic watches that cost as much as a Rolex. All that said, how come we have this smug feeling of satisfaction and superiority over the average American every time we run out that door?
You know why. Smile and get out there!
Randy Step, an admitted obsessed runner who is feelin' pretty superior today after a hard workout and run!
P.S. Add the Trails In Motion Trail running Film Tour to your calendar for a motivational afternoon to launch your running into spring! The Ledlenser Trails In Motion Film Tour is an annual international film tour that brings a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts on Saturday, March 14th at the Farmington Civic Theater!
PS: Run and give back! Shamrocks and Shenanigans is just around the corner. Join us March 15th in downtown Ann Arbor for 5K or 1K... you'll get your run in, and do some good! All proceeds from the Shamrocks & Shenanigans are donated directly to Save a Heart, an organization that raises funds to benefit patients and their families at the Congenital Heart Center at C.S. Mott Children's Hospital. Register now!
2020.01.23 - Winter grinds on
It sure helps to have future running goals to motivate us out door on days like these. Perhaps a shameless plug for our events but we do have a calendar full of fun stuff this year. The newest addition is the Island Time 24, 12 and 6 hour runs on May 29th and 30th. The runs finish into a beer garden with food trucks and live music, including a steel drum band and others. This run allows you to set a goal and finish it on your terms, not worrying about cut off times. Perhaps running your longest run ever, maybe the marathon distance or running your age. You can reach your goal and continue on to a greater goal or number of miles. The theme and fun stuff we have planned will distract you from the effort and keep you going! A race series like the "Thirsty 3", starting with a beer run at Atwater Brewery in Detroit, followed by a summer wine run at Sandhill Crane Vineyards and finishing with a fall hard cider run at Almar Orchards in Flushing will keep the fire lit all year.
With a plan, you will get there!
Randy Step, an admitted obsessed runner who needs to start nailing down my 2020 plan!
P.S. Add the Trails In Motion Trail running Film Tour to your calendar for a motivational afternoon to launch your running into spring! The Ledlenser Trails In Motion Film Tour is an annual international film tour that brings a collection of the finest trail and ultra running films to passionate audiences around the world. Join like-minded trail runners and adventure sports enthusiasts on Saturday, March 14th at the Farmington Civic Theater!
PS: Before you get into your serious spring and summer running, join us for some FUN before the big game at the Super 5K! Get off the couch on February 2, 2020 and join us in Novi, MI! SWEET swag, FUN halfway show and AMAZING junk food! runsuperbowl.com
2020.01.14 - Run if you should
As you know, I keep going back to the theme of the lack of motivation to get out the door and always coming back from the run smiling and happy we got out. Today, I face the opposite dilemma, I really feel like getting out there but I have a bit of an Achilles pain and know I should take a couple days off, dang. The worst part, taking the day off will not leave me smiling and happy because I took the day off. Nothing about our sport is easy, nothing good comes easy. Running must be great because taking today off sucks! Because of today's difficult decision, most likely I'll be back out there pain free in a couple days feeling smart, and smiling, before and after the run.
Run if you should
Randy Step, an admitted obsessed runner, with time on my hands in place of my run to do some core work, that I hate to do but will. I only write this so I will actually do this or feel even more guilty!
PS: Before you get into your serious spring and summer running, join us for some FUN before the big game at the Super 5K! Get off the couch on February 2, 2020 and join us in Novi, MI! SWEET swag, FUN halfway show and AMAZING junk food! runsuperbowl.com
2020.01.08 - I feel like a phony
There are times when I am sidelined from the run and write this motivational midweek email and I feel like a phony, who am I who didn't get my run in to tell you to get out the door. Not the case today but as I get in my runs while here in Florida for a couple weeks and writing this, guilting you out the door into some cold crap weather... again, I feel like a fake! By the way, the weather here has been amazing, just sayin'. That said, your run in the wicked weather will leave you far more satisfied once it's done than any wimpy run on a nice day.
I am proud of you for getting it done,
Randy Step, an admitted obsessed runner looking forward to running at the Bigfoot Snowshoe Race in a few weeks and relinquishing myself of my-self-imposed wimp status. Hope to see you all there!
2020.01.02 - Still diggin' the run
I must admit, over 40 years of getting out the door I'm about as obsessed with running as I've ever been, wallowing in it like a pig in mud. My running has taken me around the world and around the block. Another new year and it's time for new plans to keep the fire lit. I'm committed to run 50K Trail Weekend, several half marathons and the Traverse City 70.3 ... so far! I hope you have caught the running curse and stay over on the dark side with me till the end, if not, today's a great day to enter a couple long races to get the fire burning.
Run or grow old and moldy,
Randy Step, an admitted obsessed runner with no plan to stop.
PS: New Year's Day filled our Facebook feeds with every bodies commitments for the new year! We loved all the sign ups for their runs for the year. If you still haven't picked your goal races for 2020, check out our full listing of events HERE! Commit, train, succeed!
2019.12.26 - How was your run today?
Was your run effortless? Was it one of those magic days where you felt like you could run forever? Was your turnover quick, smooth and silent? Was it the kind of run that had you thinking a second run is in order and that you might fit it in later tonight? Or ... Did your legs feel like dead weight and every step an effort. Perhaps your lungs felt like they were stuffed with cotton and you found yourself gasping for breath? No matter how your run went, I'm sure you were proud that you got out there. I bet when your run was over you had a feeling of satisfaction and a calmness that carried you on through your day and left you with a smug gleam in your eye. As always, no matter how it went, the run was a success, the only failure ... would have been skipping the run.
Be successful tomorrow,
Randy Step, an admitted obsessed runner who's run today was someplace in the middle. I felt OK, it was not as easy as I would have liked but for sure the numbers look good in my log. And yes, I'm proud I got out there.
P.S.: We'll be back for NONSTOP FUN in 2020! If you haven't checked our calendar lately... we suggest you do so! Resolve to get your butt out the door in the new year! RFEVENTS.COM/CALENDAR
2019-12-19 - Midweek Run Mail
Yes, I've been away from the keyboard, missing a week seems to lower the guilt level as I missed week two, then the slippery slope took over. Writing, much like running, is a target for the busy guns of life that seemed aimed to stop us in our tracks. Like no other time of the year, the holiday season puts our run on the front lines, parties, dinners, long, dark, cold winter days and cute cookies make getting in the daily run an almost unwinnable battle. We need to look for a hole in the line, pull on our gear and dash out, hopefully without being noticed. Don't worry about distance or the schedule, just get out, clear the head, break a sweat and sneak back into the fray. We'll get those weekly and monthly totals back in line in the New Year but for now ...
Just get out that door!
Randy Step, an admitted obsessed runner who has no good excuse for my lapse in writing ... But I guiltily admit I have dirt on my shoes from running black diamond trails around Sedona, the paths in the big apple's Central Park and sand from some Florida trails, all in the past 3 weeks. I'm back!
P.S.: We'll be back for NONSTOP FUN in 2020! If you haven't checked our calendar lately... we suggest you do so! Resolve to get your butt out the door in the new year! RFEVENTS.COM/CALENDAR
2019.11.13 - Trust the run
I run most miles on trails and this early heavy snow had me feeling down today as I opted for the road. As usual, all worries about weather, my route and motivation evaporated as I got into the rhythm of the run. The snow under foot made me forget there was a road under there as the whole world turned into a trail! The moral of the story, always trust the run, not your attitude or motivation, just get your butt out that door and the run will take care of the rest!
Keep the faith,
Randy Step, an admitted obsessed runner who admits to continuing to being a clueless idiot when it comes to how I feel about going out that door ... A doubting Thomas.
PS: Spice up the winter run with a trip to downtown Dexter for a silly hilly run or walk at the Holiday Hustle! Hit the streets for 5K or 1 mile of festive fun. Cozy beanies to all entrants, fun medals to all finishers. Be there on Saturday evening, December 14th!
2019-10-31 - Ugly running days
November weather is usually consistent - Consistently MISERABLE! It's time to go easy on ourselves but a goal of getting out the door at a minimum of every other day is in order so we will be in shape to eat Turkey and survive the holiday parties coming at us. No mileage goal needed, once you get out the door that part works out fine, just get out the door. Remember, all runs are good runs once they are over! Yes, I do repeat the important stuff!
Pull em' on, lace em up, and you know what,
Randy Step, an admitted obsessed runner. An often wet, cold and stumbling through the dark runner but always happy I got out the door.
PS: Spice up the winter run with a trip to downtown Dexter for a silly hilly run or walk at the Holiday Hustle! Hit the streets for 5K or 1 mile of festive fun. Cozy beanies to all entrants, fun medals to all finishers. Be there on Saturday evening, December 14th!
