July 7, 2010 - Back Off!

Yo Run gang,
 
When running alone I would run through scenarios in my head of some idiot or lunatic assaulting me and how I would respond .. in these day dreams, me, a scrawny runner dude, would throw a sucker punch and the bad guys would run off ... sure.  As runners we all have stories, I've been yelled at and have had beer cans thrown at me from rednecks in trucks and I've had a confrontation with a guy on a mountain bike threatening to beat me up the next time I run on the trail in the same direction that he rides. In most cases I was smart and did not yell back ... but a couple times, when I knew the terrain well ... I've had to put the hammer down and make some quick moves to escape. Dumb.
 
I've considered taking a self defense class but the ones I've seen all seemed hokey, until I met this character Lee Shaykhet, a smart dude who once trained special forces in the former Soviet Union, a guy I would call the real deal. I met Lee in the store while he was in town teaching defensive moves to a local police department. Everything he said about self defense made sense in a way I have never heard before. Since, I have had a bit of training with Lee and I can tell you it gives instant confidence. When you encounter a situation, you will naturally respond the way you are trained. Lee's training is simple, smart and unbelievable effective,  the simple moves he demonstrated and the common sense suggestions on how to react will stick with me forever. It's a truly liberating feeling.
 
I'd call this a shameless plug but it's something I believe can change your confidence in a way you might not have imagined. Lee has agreed to give a group session on Thursday July 15th from 6:30 PM - 8PM at Running Fit at 5700 Jackson Rd. The class is limited to the first 20 to RSVP to This email address is being protected from spambots. You need JavaScript enabled to view it.. The introductory price for this training is $70, you can pay at the register on class night. I see it as a lifetime of confidence for about the price of a good sports massage. Make that 19 spots available, I just signed up my daughter! Did I mention, besides being deadly serious, this class is actually fun and entertaining!
 
Randy Step, a scrawny little obsessed runner, you don't want to mess with!

June 30, 2010 - Shoe Love...

Yo run gang,

For those of us with a favorite running shoe model, life is good, it’s when you’re in between and searching … that no run can feel just perfect, good maybe, even great … but not perfect. As a running store guy I can still only get so much advice on what shoes might work for me. By knowing my foot type, the mileage I’m running and what shoes I’ve liked in the past, the brilliant staff at Running Fit can narrow down my choices and after trying on the several suggestions I can head out the door with the best fit, the best guess. With this system I often find shoes that I like and that work well for me … but the real answer will not be known until I’ve grooved in a bunch of miles and get to know the shoes and how they perform for me, intimately. Like so much in life, it’s not until we’ve been down many roads and in all conditions do we know the experience is, true love. Shoe love?

I’m currently loving my Brooks Cascadia trail shoes, as for my road shoes “I really like” my Mizuno Elixers … the search continues, but a pleasant search it is.

Love your run,

Randy Step, an obsessed runner, taking a serious look at a pair of “Nike Lunar Elites” … and wondering when Nike stopped using “Air” in their shoes? Shoping, searching.

June 23, 2010 - Comin' Back!

Yo Run Gang,

My friend Karen trained diligently all winter to run a 50K mountain race. A week out from the event a rock shot out from her lawnmower, shattering her tibia.

Life is not fair and as athletes we are reminded of this often. There are no givens, in training, racing or life. When aiming at a long term goal we put a lot of life's eggs in one basket, a risk-reward scenario. The risks are high, a lot can happen during several months of training, especially as race week draws near when  our bodies are on the edge, ready for injury or sickness.

We can hope for the best, but need to have a plan for the worst. By reminding ourselves that there is perhaps an 80% chance of making it to the starting line we might train a bit smarter, taking days off when a pain comes up or we are feeling run down. We might be more flexible with our plans, keeping family and friends intact. The worst case scenario plan? Be ready to switch gears 180 degrees when tragedy hits, putting all our effort in a new direction, making a plan for recovery and getting just as focused on the next big comeback as we did for original plan.

Dang, why is it that the hardest things in life to do are the right things?

Run smart,

Randy Step, an obsessed runner, inching my way back from injury ... while wanting to run back!

June 16, 2010 - Busy, busy...

Yo run gang,

Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com . Yes, the short race 13.1 miles but you can even do it as a hike!
 
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited!  Runtrextri.com
 
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
 
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
 
Do it all,

June 9, 2010 - I'm Bluffin'!

Yo Run Gang,

Such a busy running life, my goal is to let you know about the coolest events this summer so you don't miss them. This weekend is the Running Fit "Sold out!"Flirt With Dirt trail run in Novi, for those that missed out consider joining us at the Legend 5 or 10 mile Trail run on July 31st. Do to the popularity and entry limits for trail events, you often need to enter early ... so enter now and enjoy a run in the wild at runlegend.com. I'm writing this from Devil's Lake in Wisconsin where I'm in the wilderness working (Ha) on our extreme premier trail series, "Dances With Dirt", the race is July 10th and makes a wonderful summer road trip. Rooms and camping available right at the start finish area at Devil's Head Resort. Enter at danceswithdirt.com. Yes, the short race 13.1 miles but you can even do it as a hike!
 
The T-Rex Tri series kicks off Wednesday July 23 with the Triceratops Triathlon followed by the Pterodactyl Tri July 21 and T-Rex Tri August 18th . These are perfect first timer events with a half mile swim, 12 mile bike and 5K run, yes, you can do this! A great midweek workout for the advanced athlete. The July and August races will sell out, enter now and get excited!  Runtrextri.com
 
The Red Carpet Run from the West Bloomfield Running Fit, Thursday August 12th , has all the glitz and glamour of a movie premier. A dress up run to strut your stuff on the red carpet! I just love this run, it gives me a chance to sweat in my tux! The website is as fun as the event, check out Redcarpetrun.com
 
I also like to sneak in some low key summer races in fun places like the Zoo. The Scleroderma 5 K Run and 2 Mile Walk Sunday, June 27 at the World-Class Detroit Zoo, Royal Oak, Michigan. Entrance fee for the 5K race includes an ALL DAY admission pass into the Detroit Zoo, all of the proceeds will benefit the Scleroderma Foundation Michigan Chapter, www.firstgiving.com/31stwalk
 
Do it all,

June 2, 2010 - Birthday

Yo Run Gang,

Birthdays are a celebration of life so why let age get in the way? After one hits adulthood the actual age of a person is not very relevant, actually, even keeping track of your age can be detrimental, you are either too young or too old, by just mentioning your age you open yourself up to age discrimination either way. Better to be judged by your accomplishments along the way.

This may not be a popular thought, but I believe age groups in running need re-thinking. I often get an age group medal that I would not have if I was in the next older age group where people ran faster than I did. This happens more often in the younger age groups ... so why should a younger age group winner get an award for running a time slower than an older runner?  Should you get an award just because no fast people your age show up?  Wouldn't it be better if the awards were given to the top so many % or runners, just based on time? Better yet, if you want to keep age groups, throw out any times of all runners who ran slower than anyone older than themselves, then calculate the awards. This would encourage us all to train that much harder. Just some birthday thoughts ... on my birthday!
 
This weekend brings us a Michigan classic, the race from Dexter to Ann Arbor. Point to point races seem to make more sense than running like heck, only to end up where you started! The race is sold out but it's fun to go to Ann Arbor anyway to enjoy this great city, the race weekend party atmosphere only adds to the fun, besides, you can take advantage of the race weekend sale at Running Fit (Sorry for the shameless plug!)
 
Run forever,
 
Randy Step, an obsessed runner, of an irrelevant age!

May 26, 2010 - Minimalism!

Yo run gang,

While playing (running) in the woods this morning, I was again reminded that running really is play time, an escape from the so called "important" activities of this adult life. Running gives us time to be ageless, a time to put our mind, body and soul into an activity with little practical value ... NOT! The late runner philosopher Dr. George Sheehan once said, "running is like religion and play, it resembles art and music, filling an area of life with great importance ... perhaps one of our most important functions, helping us discover and form the self, a place of self discovery"... Running really does ROCK!

Minimalist running is all the craze and the Vibram 5 Toe shoes are leading the retail end of the charge, basically a rubber glove of a shoe, allowing one to run barefoot with some protection of the foot. We don't suggest you go out and start putting in your miles in 5 Toes but to slowly work your way up as the foot strengthens. Running in 5 Toes will help teach your body proper form and will increase foot strength, a worthwhile addition to the runner's arsenal, not to mention, they are just plain fun to kick around in!

Do I dare include a link to a banned Nike ad for minimalist shoes and "Natural" training, we're talking about the "Bare" basics here ... What the heck, (youtube.com/watch?v=m474JNTLKnQ ) If you find this fun, join us at runwoodstock.com .

Get out and play,

Randy Step, an obsessed runner who's idol is Peter Pan!

May 19, 2010 - Help me with my bike, please

Yo run gang,

Enjoy every healthy running day. I recently took a fall and need some run time off, luckily, I can bike and swim with the injury, and I'm a triathlete for the summer ... Or else I might have had to been put on suicide prevention watch! Seriously, it's good to have options, like a diversified investment strategy, but I can't wait to get back to running, the "Blue Chip" of all fitness activities!

Some days you need to blow your own horn. If you are fans of Running Fit, please take a sec to vote us #1! Go to www.competitor.com/50Best and tell them why we are the best. Last year, Competitor received more than 12,000 nominations, which play a critical role in determining the selection of the 50 Best, (We made that list!) with the Naperville Running Company honored as the 2009 Store of the Year. We'd love to be in their shoes! (Their shoes? That sounds wrong for some reason!)

Forbes Magazine prints a list of Rip-Offs, yesterday's was the curved soled shoes that supposedly work your butt... but mostly affect the foot and ankle. I hate gimmicky crap. http://finance.yahoo.com/family-home/article/109576/10-ways-youre-getting-ripped-off

Check out our product of the week, I promise it will be worth your while to make a trip to Running Fit H.Q. for deals as we do our spring cleaning!

Run every day you can,

Randy Step, an obsessed runner ... hauling a bike around.

Randy Step, an obsessed runner, and extreme athlete, just like you!

May 12, 2010 - Run Like an Animal!

Yo run gang,

Running gets us down to bedrock. Each run requires basic 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 with his paws kicking and dragging. Ahh, 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, one 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, knowing that nothing good comes easy and 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!

Run like an animal,

Randy Step, an obsessed runner, and extreme athlete, just like you!

May 5, 2010 - Snorkle?

Yo run gang,

As an obsessed runner, my goal is to run for a lifetime. For that to happen, I believe the body needs core strength, recovery and seasonal changes in training, dang, don't you just hate that? Like so many things in life, the sacrifices needed to accomplish long term goals are worth it.

My system the last few years is to become a triathlete for summer, training starts after my spring marathon and goes through August, then back to fall marathon training! Well, Boston is over and I'm at it. I find the convenience of jumping in a lake to get in my swim beats going to a pool, besides, the open water experience helps in the event. The water temp is only 60 or so now but with the right stuff, the temp matters little. (Do you feel a shameless plug coming on?) My Zoot Fusion full wetsuit fits and works great. We tested several and it's one we stock at Running Fit, $300 makes it a reasonably priced. I wear an insulated swim cap, swim gloves and swim socks made by "Blue Seventy", I also like their open water swim goggles. Swim accessories are at our 5700 Jackson Rd. store in Ann Arbor, in Novi, and online at runningfit.com. Did I mention my swim snorkel?

Swim, Bike, RUN!

Randy Step, an obsessed runner, who is having fun playing with his new multisport toys!

April 28, 2010 - Philip Legat at Running Fit!

Yo run gang,

It's a combination of things that get us out the door and running each day, one that fires me up big time are stories of inspiration. It's a gift to encounter bigger than life people living and performing on the edge, way beyond my comfort zone, I believe it helps inch my edge a bit farther out, make the power of inspiration part of your training! May I invite you to a night of inspiration!

After being stuck in a Nairobi airport for 2 days while volcanic ash caused 16,000 flight cancellations across Europe, Kenyan runner Philip Lagat finally arrived in Iowa for the 101st edition of the Drake Relays after 20 hrs of constant travel.

This was on April 24th, 2010, (yes, 3 days ago). Philip lined up next to the great Bernard Lagat (no relation) who is the 2008 Olympic Champion in the 1500m and has run the 2nd fastest time ever for this distance. This race was Phillip's second mile race in his life on a track. Philip finished the race in 3rd position with a scintillating time of 3:57.55, just behind Bernard Lagat, who was beaten by yet another Kenyan wonder runner named Boaz Lalang. This performance demonstrates that Philip is one of the greats with a talent level that ranges between the 800m to the 1/2 marathon, and what we are offering is a chance to hear his story first hand.

Come and join us at Running Fit's Ann Arbor store headquarters at 5700 Jackson road, Ann Arbor, at 7 PM, Thursday, May 6, 2010. Hear his story, get his autograph, and meet a Kenyan runner who has travelled thousands of miles to make a better life for himself and his family. A donation of a couple bucks to Phillip is appreciated to help with his journey.

Run inspired,

Randy Step, an obsessed runner who stands in awe, then heads out the door to do homage.

April 21, 2010 - Boston Survivor!

Yo run gang,

Its been many years since I last ran the Boston Marathon and I swore Id never go back. From what I remember it was a race put on by an unresponsive old boys kind of club and had a crowded disorganized start at noon on a rainy cold Monday. I ran my worst marathon time ever thinking back, Im sure my poor time and the rain contributed heavily to my bad memories. Last year, my son ran a Boston qualifying marathon time and this past Monday, my wife, my son and myself ran the Boston Marathon. Kathy and Trevor ran stellar marathons and the event organization was incredible. I was dreading a start with 26,000,000 people on a road that I remembered was crowded with 4,000. What I experienced was great fast start and a fun and exciting flawless event that ranks at the top of my race experiences and I ran poorly! The moral of the story, old dogs can learn new tricks and every race deserves a second chance. I encourage everyone to put running Boston on the bucket list. The people of Boston are incredible, they love the marathon and love the runners and add much to this must do event!

We all love the solitude of the daily run and the mental and psychological benefits, but toeing the line in a spring race gives our training additional purpose and meaning. Here are few fun upcoming races to consider, great choices to P.R., or to race for your first time ever at the distance.

Saturday May 1st in Novi - Live Like Andi - 10 Mile, 10K, 5K and Fashion Walk! Enter at www.livelikeandi.org/run-2010.html Saturday May 15th - Heart and Sole 5K, 10K and 2 mile Walk or Run in Chelsea, enter at www.chelseaheartandsole.org

For a trail run consider: Saturday June 12th Flirt With Dirt 5K and 10K, gnarly single track trails in Novi. Enter quick at runflirt.com, this race fills early

To really beat yourself to a pulp, and to get in a fun road trip, check out Danceswithdirt.com, May 15th in Gnaw Bone, Indiana or July 10th at Devils lake, Wisconsin. Run, run, race, Randy Step an obsessed runner who just might run Boston again next year!

April 14, 2010 Feelin' Good & Headed to Boston

Yo run gang,

As we increase our weekly mileage, we drag ourselves out the door day after day, often dreading the longer runs. When we finally get to the plateau, the new higher mileage level, it usually comes with a break through run, a run that has us heading happily out the door to run a distance that just a few months ago, we would have been dreading. You cant beat the feeling of fitness, we work hard to get it, when it comes, enjoy the spring in your step and dont forget to hang around the plateau a while to enjoy it, better yet, stay there the rest of your life!

The Running Fit Trail Marathon and Half Marathon on April 25th are sold out but you can still enter the Road Ends 5 Mile Trail Run on April 24th . Better yet, everyone should volunteer to work an event each year and why not enjoy a day in the woods! We are looking for volunteers for both Saturday and Sunday, volunteers get a $30 voucher to use for a future Running Fit race entry along with race swag! Enter the 5 Mile or sign up as a volunteer at trailmarathon.com.

Winter gear on the cheap, crazy like a fox sale and all that. Get over to Running Fit this weekend and snag whats left of winter at 50% off and some close out shoe deals that will make you squeal or not. See details below.

Congrats to all of you that are headed to Boston this weekend, it takes a serious commitment to the sport to be able to toe the Bean Town line let alone train for a marathon this early in the season. You rock!

Run wild!
Randy Step an obsessed runner, packing for Boston!

April 7, 2010 - Randy's on Mars!

Randys on Mars helping the Martians prepare for the Martian Invasion of Races so were running one of his past columns.

Yo run gang,

I love the peaceful solitude of a training run alone, my time to sort out the tangled world. I also like to run with friends, some for the conversation where pace and distance matter little and some for the motivation where pace and distance are maxed and challenged. Last but not least, I love to line up on race day and find out where I stand, mostly to compete with myself but yes, to see how my time compare to others and To duke it out!

Running is a personal sport; nobody else cares about our race times, our weekly mileage or our running pace. That said, nothing about lining up for a race should make us feel nervous or self conscious but for many of us, no matter how many times we toe the line, those feeling creep in. Once the race has started and we settle in, the jitters fade and the fun begins. I can understand how entering an event for the first time can be perceived as an almost insurmountable challenge for the beginning runner. We have all faced that hurtle. Those of us who finally leave our comfort zone and take the plunge find that the fears or preconceived ideas of racing were silly, holding us back from the full enjoyment of the sport. I once received this email that expresses it well.

For me as a beginning runner (and mature runner-51 years old). I also want to tell you how much I enjoyed the Meteor 5K. I walked a bit more than I wanted to but still got a lot of running in- I saw a few people doing what I was doing- that was very motivating too!! I am so glad these runs are open to everyone, runners and walkers no matter what level you are at

Spread the word! Share the gift of running and racing with friends, perhaps put them on our email list or just forward it on. For a good first time race, I suggest The Fit 5K, Wednesday evening April 28, 2010, perhaps the most low key event in the state, a great first race, a fun midweek diversion for us all! Enter at www.runfit5k.com.

Now, how about getting over that first time Triathlon hurdle? Yikes! No Yikes about it, dont become a dinosaur, check out the T-Rex Triathlon Sprint Series. The first event of the season is the Triceratops Tri, Wednesday June 23, 2010, another midweek, low key, fun event! Dust off the Schwinn Varsity and join us at www.runtrextri.com.

Get out and race! Randy Step an obsessed runner (And closet Triathlete) still spreading the word.

March 31, 2010 - Ignore the weather...

Yo run gang,

I say all the time, ignore the weather, run at the time you planned, plenty of things will get in the way of your run, never let weather be one of them. So, I see the afternoon will be warm and sunny and decide to skip a cold morning run, hoping to sneak out later and later ends up with no sneak time! Ignore the weather, get out and run!

Proper running form can keep you injury free and may let you run in more fun shoes! If you strike your heel when you run, you are stopping your forward motion, causing undue impact and contributing to overpronation. By running with good posture, forward lean and a short stride length, you will strike midfoot and run in what is called a neutral position. This will allow a runner who traditionally needed a stability to shoe to run in neutral shoes, usually lighter more flexible and fun shoes to run in. There are lots of links out there that will help you with your form, links like http://www.runningplanet.com/training/running-form.html. The book Chi Running is another place to learn. Get new form, get new shoes!

Run right,

Randy Step, an obsessed runner, who will run at his planned time, if the weather is perfect or not!

March 24, 2010 - Core Tricks

Yo run gang,

When the run is going well, keep going! Dont get hung up on your schedule or the distance you had planned to run. When the run sucks, head for home and try again tomorrow. Listen to your body during training runs But never listen to your body during a race, especially a long race!

I always tell people the cool thing about being a runner is that I never have to exercise! The truth is, as runners, our core needs attention Dang. I find it especially difficult to get in a core workout while Im increasing my mileage, Im too beat up at the end of my runs to consider more work. I go to this link when I need motivation to work the core, it is the tips you all once sent me! CLICK HERE FOR CORE TRICKS!

Yikes! The Martian Invasion or races is 2 weeks from Saturday! We are in need of some pre race volunteers on Thursday April 8th and Friday April 9th allowing you to still run on Saturday, or to volunteer even more! Remember, when you volunteer at a Running Fit race, you get a $30 credit to use for any of our events along with a cool shirt and occasionally other swag, not to mention entry to our wild volunteer run and party in June! Play hooky, have fun, volunteer!

Run, volunteer, run,

Randy Step, an obsessed runner who loves it when he gets to pass his house at the end of a run and keep on going!

March 17, 2010 - The spring race season is open!

Yo run gang,

The St. Pats runs are a sure sign the spring race season is open. Im sure many of you took advantage and shook out the winter legs. Whatever pace you ran, it should only excite you to know that you will get faster as the season wears on, but only if you stay pain free. Run smart! Dont run into increasing pain on a run, just bail, there is no room for ego in this sport. Remember, ice is the miracle drug, post run, take the time to ice even the smallest twinge, especially the ones that only hurt in the morning and go away as you warm up and run. Ice works (I repeat the important stuff!)

For those of you who are into the barefoot running debate, check out this link, I love this stuff, its better than reading a novel! http://www.podiatry-arena.com/podiatry-forum/showthread.php?t=43282

How come every time I head out in new running shoes, I find mud?

Run Smart,

Randy Step, an obsessed runner who hits every puddle!

March 10, 2010 - I get a smug feeling of superiority...

Yo run gang,

The fair weather fitness gang has been out in force this week! Do the rest of you die hard winter runners get a smug feeling of superiority over these mere mortals, or is it just me? Funny, this time of year, running in great weather feels a bit like cheating, but Ill take it!

For those of you with kids running track, get them to a Running Fit Track night. Posters and other swag from shoe companies, additional discounts and motivation to kick off the season. Track nights start next week, locations and dates are listed below.

One month to the Martian Invasion of Races! 5K, 10K, 13.1 Half Marathon, 26.2 Marathon, 5 person Marathon Relay, and the Kids Marathon, pick your distance and sign up today! 6,000 runners expected! Enter at www.martianmarathon.com.

Run with a smile,

Randy Step, an obsessed runner with Spring in my step!

Track Nights run from 4:00pm to 8:00pm:
West Bloomfield March 15, 2010
Ann Arbor West, 5700 Jackson Rd. March 16, 2010
Novi March 23, 2010
Northville March 24, 2010
Click here for store locations and phone numbers.

March 3, 2010 - Training is aimed at the ultimate goal!

Yo run gang,

In winter I train hard and focus my running on one key spring event, I run several spring races but the training is aimed at the ultimate goal. After that race, I become a triathlete until mid August, at which time I revert back to a runner with my sights set on a fall goal. Sounds pretty well rounded for an obsessed runner, eh? The truth is, you cant have hard days without easy days and you cant have a peak season without an off season. Yes its hard to switch gears but the end result is rewarding, and dare I say it, the triathlon is pretty darn cool. Does this all sound like a nice intro to a shameless plug?

On Saturday March 20th, we are having a triathlon season kick off day of fun at the Running Fit 5700 Jackson Rd. Headquarters in Ann Arbor. No charge! We will have multisport vendors on hand showing off the latest and greatest gear. Frazz cartoonist Jeff Mallett signing his book, Trizophrenia, wet suit demos in our Endless Pool, an 8:30 AM bike ride, a 10:00 AM run, with vendor and tri club booths opening at 11:00 AM. We will have a panel discussion about the sport at 11:30 AM and one of the wildest transition clinics you will ever see as 3 pro level men and 3 pro level women triathletes jump out of the endless pool in full wetsuits at the same time, race through transition, mounting and racing a 100 bike ride into transition followed by 100 run. This will be quite the learning experience, followed by a Q&A. Booths and demos will be open until 2:00 PM but you can stay and shop as long as you want! Expect discounts and swag give-a-ways all day. We will send out an email with more specifics but I wanted to let you know to save the date.

Swim, Bike and Run, Run, Run,

Randy Step, an obsessed runner with a sub 12 hour Ironman Triathlon time at Kona

February 24, 2010 - On the trail to Boston!

Yo run gang,

I do most of my training on trails, even for a road race. Running the uneven surface develops the ancillary muscles of the leg and foot, creating more of a muscular balance than the narrow range of overused muscles from running the pavement, reducing the chance of overuse injuries. Another plus, once back on the road, you will run faster with less perceived effort. The same trail training effect comes from snow covered roads, when the entire world becomes a trail! Get on the trail shoes and get in a valuable run today, without having to head to the woods!

For those of us increasing our weekly mileage for a long spring race ahead, feel good runs are few and far between. The good runs will come when we finally plateau and groove into the mileage, the great runs will come as we taper and sharpen, the real reward comes on race day. Hang tough!

Randy Step, an obsessed runner on the trail to Boston!

February 10, 2010 - Do what I say, not what I do!

Yo run gang,

Dont let the weather get in the way of your running, everything else in life does that already! Not to mention, you have no control over weather on race day so you need to know how to dress for all conditions. Get out the door! Winter is not over, but Running Fit has a serious sale on winter gear the weekend, see below.

As the mileage goes up, so does the chance of dealing with a few adaptation pains (I dislike the term injuries.) Yes a step back is sometimes necessary to take two steps forward. Run smart, of course this is easier said than done so when you do end up losing time on the road due to pain, a bit of P.T. can often get you back on the road faster.

I get asked all the time about who to see when sidelined from running due to pain. OK, time for a shameless plug for Probility, because they seriously understand us, the runners, and what makes us tick. The biggest differentiating factor that separates Probility from other therapy is the "hands-on approach to therapy. The runner has a one-on-one 30-45 minute evaluation where the therapist will not only address the actual injury, but will look at the big picture; i.e. Low back pain, pelvis alignment and gait. They will then proceed to treat the "driving" force behind the injury opposed to just prescribing modalities as a temporary fix. The therapists at Probility are not only highly skilled in pt, but many are nationally recognized therapists who teach other physical therapists all over the nation, and we are lucky to have them close by. They believe in treating the whole body, not just the injury, so you can get back on the road, and stay there! The tricky part, In order to make an appointment, a script from a health care provider is necessary; Probility takes most insurances and if you tell your provider you think you can get better faster using Probility, they most likely will let you make that choice. For more information visit www.probilitypt.com.

That said, run smart, in other words, do what I say, not what I do!

Randy Step, an obsessed runner taking two steps forward, at least for now!

February 17, 2010 - love the sport of running.

Yo run gang,

As I clicked on the winter Olympics last night, I was reminded why I appreciate and love the sport of running. When you consider convenience and equipment, compare running to a sport like luge racing, ha! Consider ice dancing, when comes to seeing how you compare to others in your sport, just think if you had to rely on 6 judges that gave you scores from 1-20 based on how your run seemed to them. Time distance and speed rock, non judgmental, non political, the first one across the line wins. That said; I do love to watch the Olympics to see deeply committed athletes laying it all on the line.

Entries for the Martian Invasion of Races are up 50% over last year at this date, the Holiday Hustle and Super Bowl 5Ks were both up over 30%, maybe Michigan is on the way down on the list of the most overweight states with the runners leading the way! Amen.

My 5:30 PM trail run tonight might be headlight free, Im stoked for the longer days and today I saw the first sign of spring, shorts and singlets replacing tights and jackets on the racks at Running Fit! Cool new colors!

Randy Step, an obsessed runner whos not looking for any points for style but I do like the new colors!

February 3, 2010 - Out of Africa

Yo run gang,

Out of Africa, back to winter and back to work, yikes!

Nothing goes together like travel and running. What a great way to get your bearings and check out a new place. Yes, you need to be smart and alert in a strange place, but life without adventure they might as well throw the dirt on now.

The Super 5K is this 9 AM Sunday at Running Fit, Novi Town Center and so is the Super 5K sale that runs all weekend, see the info below. We have a big inside space to meet in before and after the run and the forecast looks good, join us! The junk food served post race will get you in the tailgate spirit and the finishers pint glass will earn you the best spot on the couch! Enter at www.runsuperbowl.com, or race weekend at Novi Running Fit.

February, yes, the dead of winter but the start of more serious training. For those of us planning on a long spring race, now is the time to start upping the mileage and running with purpose. In a few months the winter wimps will stand in awe as we step up to the line and speak with our feet!

Run tomorrow!

Randy Step, an obsessed runner excited to take it seriously

January 27, 2010 - This Obsessed Runner is in South Africa.

Yo run gang,

There is no better way to experience a country than to run its roads and trails. This Obsessed Runner is in South Africa today, running in the summer sun. Old news, a year ago Running Fit won the Ubuntu award for being the most humanitarian and giving running store in the world. In actuality, the award is yours, your support of Running Fit and our events made it possible. Click here to read more about the Ubuntu award! This trip is a part of the award. I was finally able to fit it into lifes busy schedule and when I return, Ill post photos and share my experience on the Running Fit Facebook Fan page.

Join Us On Facebook!

To help make the world a better place, join Running Fit as we support international development by hosting a drop box from IICD Michigan. Drop by clothes, shoes, toys, books, and small household items at the 5700 Jackson store. These donations are resold by IICD Michigan (www.iicdmichigan.org), enabling them to train approx. 90 people a year in western Michigan. These people go on to do educational development work in southern Africa, Belize and Brazil (HIV education, teacher training, empowering families to pull themselves out of poverty). If you would like more information about IICD, or a tax receipt for a donation you make, please contact Mike Day at This email address is being protected from spambots. You need JavaScript enabled to view it..

On Friday, I plan to visit the AIDs clinic in Johannesburg, South Africa, to see the work the IICD is doing first hand.

Share running with the world,

Randy Step, an obsessed runner who is truly blessed, and on this great adventure because of you, thank you.

January 20, 2010 - No more Mr. Nice Guy!

Yo run gang,

A couple more weeks of off season running then no more mister nice guy! In January we make our spring race plans, in February, we ramp up the mileage and jiggle off the winter pounds. I suggest writing a training schedule; its like having a coach. The schedule will always be there telling you when you miss a day! Here is a link to a 10K, half marathon and marathon schedule. Use them as a base then tweak them to your real life schedule and mileage. Homework, dang

As the winter long run gets longer its not unusual to start off at 20 degrees, go up to 40 then back down to the 20s, all in the same run. Im a fan of a running backpack to use as my thermostat, taking stuff off, stashing it and pulling it back out when needed. Having extra warm closes in winter give me a sense of security, especially if something happens and I have to stop or walk. I pack like a boy scout, phone, T.P., GU, Cliff Bars, water, cash, Yak Tracks, whatever. The back pack makes you a self contained athlete on an adventure. OK, lets make the GoLite Rush back pack product of the week, it hugs me like a glove with zero bounce, it rocks! See below.

For you multisport maniacs, a fun way to check your fitness level in winter, or non fitness level to get you motivated, may I suggest a couple upcoming stationary bike time trials. Not on your run of the mill spin bikes but on Power Cycle bike trainers that will give you invaluable information on your biking performance. Here is a link to the upcoming time trail in Chelsea January 24th and one here at Running Fit headquarters, 5700 Jackson Rd. March 21st.

Girls on the Run:
Looking for ladies looking to share their running while giving back to the community! There is no better way than to be a Girls On The Run mentor, for more information click here and change lives.

Run like you mean it,
Randy Step, an obsessed runner, back on track and carrying a pack!

January 13, 2010 - I sure like it better when I get to talk smack!

Yo run gang,

I sure like it better when I get to talk smack, like Im an indestructible running machine Then there are days like today, where I do the toughest thing there is in running, I do something smart but embarrassing, I cut the run short because of some darn pain behind my knee, perhaps a bit of the old I.T. Band. Worse yet, Im running with a couple other runners who I talked into running a snowy trail in the dark and I leave them to return to my car, pack some snow on the leg, and head home. We all need to be put in our place, and the body has a way of doing better than anyone can. Ice and a few easy days and Ill be back out on the trail. This would not have been the case in the early run years; I would have hammered myself into a month off.

This is a good lead in to the product of the week; Ive decided its the KT tape. Just about any pain you are dealing with will respond to a good tape job. The KT tape comes with links to videos on how to tape just about any pain you have. On days you dont run, use the time to learn to run smarter and patch yourself up!

Randy Step, an obsessed runner on the mend

December 23, 2009 - Believe it or not, this obsessed runner has a treadmill.

Yo run gang,

Believe it or not, this obsessed runner has a treadmill but I only use it when the weather is so nasty that even I wont go out. Im happy to report; I have run on it once in 3 years and hope not to need it again this winter! Get out there!

The holiday week is busy but for most of us, the insanity is behind us and getting in the run just became a lot easier, especially on days off work! The best way to celebrate? In my case, with a very neglected Long run!

Enjoy every healthy day,

Randy Step, an obsessed runner heading out the door, today and everyday!

2010, Running Fit celebrates 25 years of commitment to Michigans Running Community!

25 years of running passion and we are as excited about what we do as when we ran our first 5K! We are also happy to report that despite the economy, Running Fit continues to invest in Michigan. In 2009, we moved, built up and updated the Novi and West Bloomfield locations along with the purchase and renovation of a building on the west side of Ann Arbor for our headquarters, warehouse and new retail store. In 2009 Running Fit the event company launched 2 new triathlons, 2 new Dances With Dirt trail runs and added Run Woodstock for a total of 23 annual events. Running Fit has been creating jobs hear in Michigan and in 2009 broke the 100 employee mark. Your commitment to Running Fit and the sport of running has made this happen. Thank you for running and investing in Michigan and making it possible for us to live out our dreams!

The crew at Running Fit, at your service and ready to fit you up in 2010!

December 16, 2009 - This run was worth the cost!

Yo run gang,

The holiday screws are tightening, with gifts to buy, parties, dinners and visitors in addition to the normal job and family requirements. Getting in the daily run feels like lying, cheating and stealing, that is, until you get out the door! Once into the rhythm of the run, breathing in the cold fresh air and breaking into an honest sweat with your senses alive and the smoke clearing from your mind, finally comes the realization that this run was worth the cost!

My wife and I cheated the weather last weekend and went south for a quick holiday visit to my folks and in-laws in Florida and to sneak into the Green Swamp for some warm weather mileage and to tweak the Dances With Dirt course for the February 13th race. Throw in a midwinter break and join the Dirt Crew for a trail half marathon, marathon, relay or ultra in the sun, you will be deserving! Give a present to yourself today, go to www.danceswithdirt.com and commit. Flights to Tampa are a deal and the new Hampton Inn in Dade city is great.

Eat, drink, run and be merry, in any order necessary it to get it done,

Randy Step, and obsessed runner, breaking all the rules of time management

December 9, 2009 - Forget long or fast, think, just get it in!

Yo run gang,

Tonight, snowy gusty winds cracking in the trees, pinning your clothes to the body and taking our breath away what I call a Rambo Run. As Ive said, December is no time to take your running seriously, just get out the door and keep some consistency. Forget long or fast, think, just get it in and take pride in the fact that you are not a wimp!

Early winter is also a time to play in the snow for a bit of cross training. Snowshoes and cross country skis are a staple of most runners garages. The Bigfoot snowshoe race is January 23, a fun winter road trip to the north, go to www.runsnow.com. The week before that on January 16, is the Frosty Freestyle Cross Country Ski Race. Southeast Michigans biggest, best, and only cross country ski race! The 15K and 5K Frosty will be held at Huron Meadows Metropark just south of Brighton, MI. www.NordicSkiRacer.com/frosty

I know December is busy but at 6:30 PM next Monday, December 14th, you are all invited to a Boston Marathon Training Orientation meeting. No charge and open to anyone. For those of you headed to Boston, this will be a place to hook up with a like minded, like paced, training group to get you through winter. For those of you who just dream of running Boston some day, it will be a motivational evening of good stories and great information. Ill be there telling the kind of Boston stories you would expect from this obsessed runner and perhaps a few bad jokes. Come dressed to stretch and lay around on the floor, maybe Ill bring a beer or two. The meeting will be at our Ann Arbor Headquarters store, 5700 Jackson Rd, just off the I-94 Zeeb Rd. Exit

I write a few times a year for the Outdoor Athlete Magazine, its a free to pick up publication you can get at any Running Fit and pretty much any bike shop or run shop in Michigan. In the current issue I address barefoot running. If you can put up with my midweek writing, you might find it interesting.

Just get out the door,

Randy Step, an obsessed runner hoping to catch a 50 MPH downwind gust on the run tonight!

December 2, 2009 - Your run will be rockin'

Yo run gang,

I just love winter running! The extra cushion from a light crunch of snow under my shoes, the sparkling frost that forms on my hat, the Yak Tracks I wrap around my shoes to give me a no slip macho feeling as I run recklessly across ice patches, mastering the environment. Ok, the truth is, winter is here and you might as well love it or leave it, no matter what you really think about winter So, I just love this long, cold, dark Michigan winter! The new tech clothing has made it easier to enjoy winter runs. If you are new to winter running, you will be surprised how few items you need to run through any conditions. (Shameless plug: With the sale on, see below, its a great time to layer up!) The goal now is to stay consistent and run and adapt to the weather as it changes so that when spring hits, your running will be rockin!

Run Snow!

Randy Step, an obsessed runner ready to attack the winter!

November 23, 2009 - Tis the season!

Yo run gang,

Tis the season! This time of year is like no other, the daily run is under constant assault from parties, family gatherings, work, to do lists, crappy weather and short days. It will take a planned counter attack to hold your ground and get (Squeeze) the run in. Have an extra set of running gear in you car and under your desk, be prepared to shoot out the door whenever an opening strikes. Pull over while stuck in traffic, pull on the stuff and get in some miles. If an appointment gets canceled, get in a run before anyone has time to grab your hour. Forget about taking showers and primp time, forget about waiting to get home to a better run route, remember, those who are picky go without! Long blocks of time are at a premium; go for shorter and faster runs to satisfy the need for fatigue! Keep the faith, it wont be easy but nothing good ever is. We know that after a run, we are more productive and attentive workers and family members so the goal is noble not selfish.

Get out and run!

Randy Step, an obsessed runner who changes his clothes in his car more often than in his house

November 18, 2009 - Time to "Jiggle the fat"!

Yo run gang,

By now we should have all made friends with darkness. Ill be heading to the trails tonight looking like the Vegas strip with my GoMotion chest mount light attached to a backpack and my 4 LED Princeton Tech head lamp. In our simple sport, its fun to have a few toys to play with!

Its time to jiggle the fat (I believe that is the technical holiday season running terminology)! The sure way to avoid the party weight gain is to be training for something. Commit to a long spring race now, as you know, busy people do everything, the rest do Nothing, so, dont miss a single party or single training run! Martian Marathon, Half Marathon and 10k are April 10th, not to mention the fun races along the way to keep you consistent. Next week, kick off the training with the Detroit Turkey Trot 10K, www.theparade.org/turkeytrot follow it up Dec 5th at The Holiday Hustle 5k, www.runholiday5k.com then, www.runsuperbowl.com.

Run, but dont miss the fun,

Randy Step, an obsessed runner on his way out the door

November 11, 2009 - My partner Steve and I are in Austin, Texas.

Yo run gang,

My partner Steve and I are in Austin, Texas today at The Running Event, the convention for running specialty stores. 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 whos 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, were lucky to live and love what we do. That said, our goal here is to return to Michigan with the latest and greatest running products and information to share with you and make your running life the best it can be. Tonight we are off to the awards banquet where last year we won the Umbuntu Award, an award many of you have seen as it toured the stores. We were just informed that we were again voted one of the top 50 running stores in the US (Out of around 500 stores). I think they told us just in case we decided to skip the dinner and go out for a run Would we do that?

Our lifestyle and these awards would not be available without you, our loyal customers and friends. A following note from the shoe donation program, Soles 4 Souls about last Fridays visit to our Ann Arbor Store, is a perfect example of how cool you, the runners in Michigan, all are!

Thank you so much for allowing us to visit your store and your continued support of Soles4Souls! Hope you enjoyed Allan and Sylvania they loved you all! See report below!

Hello: Michigan runners are great! We were swamped with people bringing shoes while we were at Running Fit. Everyone was super friendly and so enthusiastic about S4S. So many said I checked you out on the web before bringing these shoes. So evidently the web site is doing a good job conveying our message. We collected about 350 pairs of shoes. A steady stream of customers to a fairly small store. They just kept on coming! The Running Fit staff was so professional and willing to help us in any way. Theyve donated thousands of shoes in the past and hope to continue. A great group of people. Wish every retailer could be like this. Silvana

Run forever,

Randy Step, an obsessed runner who ran 5K in a cowboy hat today, because I did not want to look like a tourist!

November 4, 2009 - I love funky weather to play in!

Yo run gang,

As you know, I love funky weather to play in! Saturday morning, my wife and I left the warmth of our cottage and ran out into a pounding 30 something degree rain. The 40 mph gusts cracking at the trees overhead, the muddy trails under foot and the spooky daytime darkness in the woods made for the perfect Halloween run and left us deserving of candy! OK, the reality, we questioned heading out, waffled a while due to the wicked day, then reluctantly decided it would be our only chance to run. We overdressed and headed out, running short but got-R-done. The moral of the story: Yes, not until we were out the door did we get into the sprit, once outside, we laughed at ourselves and splashed along like happy campers, finishing totally fulfilled. Notice how I keep repeating the important themes, proving once again that even an obsessed runner needs to trick himself out the door for the treat. Click here for more tricks to get you out the door!

Yes, we spammed you with some junk mail about the Soles4Souls tour bus coming to our Ann Arbor West store at 5700 Jackson Rd, 4-6 PM Friday, but Im throwing out one more reminder! Check out the bus, check out our new digs, donate some shoes and well give you a $10 off shoe coupon for your next pair!

Just say Go!

Randy Step, an obsessed runner, always finding excuses not to run but running anyway

October 28, 2009 - Now is the time to just get in miles and enjoy the running.

Yo run gang,

I love the fall running race season, the nervous excitement and the big goals being reached but I also enjoy the break from what I call the more serious races as we go into winter. Now is the time to just get in miles and enjoy the running. Sure, with winter comes some fun party races but nothing to stress out about. The Turkey Day Races, The Holiday Hustle December 5th (www.runholiday5k.com), The Super 5K on Super Bowl Sunday (www.runsuperbowl.com), and my favorite road trip race, The Bigfoot Snowshoe 5 & 10K, (www.runsnow.com). This winter, stay consistent, get out the door and enjoy every healthy day.

Running Fit is offering one last holiday version of Running 101, class for the new runner, or for those who want to come back and run again. For you or a friend, this class would make a great gift! With the coming of winter, this group will give your running the momentum to get you to spring! The success rate for becoming a life long runner goes way up with the support offered and Running 101 teaches the tricks to get out the door and stay motivated along with form, friends and fun! The class will celebrate graduation as they The Holiday Hustle 5K together, how cool is that! Rumor has it they are calling it the Training to Hustle program and they have a fun shirt that says so! For you or a friend, this 101 would make a great gift! Click here to register online!

There are free weekly group runs out of each Running Fit store. Come and meet new training partners as we attack the winter miles together, click here for days and times. You can also join me 5:30 PM every Wednesday for a headlamp trail run. Meet in the middle of the Spring Mill Pond parking lot at Island Lake Recreation Area.

Enough said, get out and run,
Randy Step, an obsessed runner on my way to Island Lake!

October 21, 2009 - We live a life that requires risk to be enjoyed fully.

Yo run gang,

By now, most of you have heard that 3 half marathon runners died at the Detroit Free Press Race last Sunday, 2 at around mile 12 and one at just after finishing the 13.1 mile run. My heart goes out to the families who are no doubt looking for answers that might help them accept their loss. I have attempted to read all the information available on this tragedy so that I might learn something that I could share with you, something that could have prevented these deaths or prevent future tragedies. I have found nothing.

At the time of the deaths it was sunny and in the high 30s, low 40s, what most runners would consider an ideal day for a distance run. All three runners, men, ages 26, 36 and 65 appear to have been well trained and healthy. The initial autopsy findings found no immediate cause of death. Toxicology and other tests will take weeks to be finalized but again the autopsy uncovered no obvious reasons for the deaths. Medical attention was immediate and even the use of defibrillators had no effect. It all seems so wrong on a day that seemed so right in the City of Detroit.

Race day from a participants perspective: My wife Kathy and I ran well and enjoyed every minute of the half marathon, from the pre race excitement to the music and dancing at the post race party, heading home tired and fulfilled, totally unaware of the sad events that had taken place on this glorious fall day.

We live a life that requires risk to be enjoyed fully; we must weight the risks and benefits in every choice we make. As I look out my window, the sky is blue, the sun is shining and my choice is to keep working or go out for a run. Ive made my choice; Ill see you on the road.

Randy Step, an obsessed runner, looking for answers

October 14, 2009 - Detroit Free Press race weekend is upon us!

Yo run gang,

Detroit Free Press race weekend is upon us! Running Fit will have a big booth with great deals down at the Cobo Hall Expo on Friday and Saturday, come on down and say hi and shop! Even if you are not running, visiting the expo or watching the marathon on Sunday can be inspirational. Sorry, no post race party at Bookies, the start and finish moved and Bookies closed ... We may be at the Anchor Bar, but that plan might change. Well have the post race party location posted at our expo booth, another reason to stop by!

As the weather turns dark and cold, running partners and planed group runs help get me out the door, along with a headlamp or the way cool Go-Motion chest mounted lamps. For those of you in Ann Arbor, there is a womens only 6 AM, Thursday morning run from the new Running Fit headquarters at 5700 Jackson rd. 1-4 easy miles. Headquarters also has a 6:30 PM Thursday night run where all are welcome! Join me on the trails! Meet me at Island Lake Rec. 5:30 PM on Wednesdays. Meet at Spring Mill Pond (Not the trailhead parking area!) park all the way in at the end of the parking lot. 5 9 miles. Click on "Group Runs" for a list of the weekly runs from all of our stores. Well keep each other going!

For those of you running the long races, its time for carbo loading and the TV taper, bring it on!

Run and rule the night,
Randy Step, an obsessed runner, making run plans!

October 7, 2009 - I reluctantly pulled on my stuff and headed out.

Yo run gang,

I planned on a midday run but as I looked out my office window at the grey, windy, cold rainy day, I was loosing interest but knowing it would be my only chance to run, I reluctantly pulled on my stuff and headed out. What a waste of negative thoughts and negative energy, a minute into my run I was warm, breathing in the fall smells and loving this rainy adventure. You would think Id know better after all these years but tricking myself out the door seems to remain a constant in this running life, go figure.

This was my first run from Running Fits new Ann Arbor headquarters at 5700 Jackson Rd and where to run was the question. I decided to start with a loop around our neighboring business, Lowes, it looked like it must be a mile around. Just up the Lowes driveway, I noticed a trail heading into a bit of woods on the left and veered on in. I figured the trail would only go a short ways in this built up commercial area but it ended up being over a mile of natural beauty, butt kicking hills and I even scared up a buck. I did some repeats of the trail and ran a few short side trails, getting in 6 great miles, all in my new back yard, all on a day I could have blew off!

Road trip! Im headed north to Travers City for this weekend for the Vasa Trail Run, do something spontaneous and join me! 5K, 10K, 25k of fall beauty. I got a room at the very classy Bayshore Resort for $148. All the information is at www.runvasa.com. Im hoping this run will make next weeks Free Press course seem easy!

Get out and run,
Randy Step, an obsessed runner still playing tricks

ANN ARBOR, Mich. The New Balance Girls on the Run 5k, scheduled for November 15 at 10 a.m., is the culmination of Girls on the Run of Southeastern Michigans 10-week season. More than 300 girls aged 8-13 will celebrate their girl power by running 3.1 miles together with their parents, teachers and community members on the campus of St. Joseph Mercy Hospital. The run is open to the public and everyone is welcome to participate.

Date: Sunday, November 15, 2009

Registration: http://www.girlsontherunsemi.org/events/GOTR-events.php

Race Fees:
$15 until Friday, November 13, 2009
$20 race day
FREE for Girls on the Run Fall Participants

Event Schedule:
8 a.m.- race day registration
9:45 a.m. - race day registration closes
10 a.m. - 5K run start time
11 a.m. Kids 100M Dash - free event for children 7 & under
10:30 a.m. - 12 p.m. - post race celebration

Location: The Ellen Thompson Women's Health Center, located in the Specialty Centers Area on the campus of St. Joseph Mercy Hospital 5320 Elliot Dr., Ypsilanti, MI 48197

Proceeds: All proceeds from this event benefit Girls on the Run of Southeastern Michigan

September 30, 2009 - I'm a sucker for information!

Yo run gang,

Like most of us, Im a sucker for information that supports the things I do in life. For example, after reading some article on a study that extols the benefits of drinking red wine, Im quick to repeat this information like its the gospel. When it comes to positive info on running, Im like a fuller brush Christian, knocking on doors and spreading the word! This week I heard a news blurb about a study showing that joints get creaky in old age because the synovial fluid dries up over time, and that by being a runner, you lessen this loss, the body compensates by increasing the fluid. It stated that on average, a 50 year old runner has the fluid levels of a sedentary 38 year old. Dont ya just love this stuff? It gets me out the door!
http://well.blogs.nytimes.com/2009/08/11/phys-ed-can-running-actually-help-your-knees/?apage=4

Please join me and be one of the 12,000 runners at the Big House Big Heart Run this Sunday! Enter at www.bighousebigheart.com! Well party together on the field of the UM Big House when we finish!

Run well, be well,
Randy Step, and obsessed runner with the knees of a much younger man!

Run 'n' Grill in the 'ville...with Brooks!
Why eat and run when you can run and eat AND try out some cool new shoes! Come on out to the Northville Running Fit this Thursday night @ 6:30pm for our weekly Run 'n' Grill! That's right - we cook for you while you're out running and it's FREE! This week Brooks will be joining us, and bringing out some shoes for y'all to take for a test run!

What's the catch??? There isn't one except no run, no eat! That's right ya gotta earn those calories! The group heads out around 6:30pm (which, for some reason beyond explanation, is actually around 6:40pm here in Northville). Mileage for the run varies (between 4 and around 8 miles) and paces vary.

So show up and RUN and EAT with Brooks and the crew at the Northville Running Fit this Thursday night! We'll leave the grill on for ya!

September 23, 2009 - The rest of the world looks through sadly through the glass.

Yo run gang,

I just returned from a weekend in Atlanta, Georgia where it rained non stop, so, needless to say, each days run was in the rain and I loved it! Pounding into a hard rain adds adventure and a sense of combat with the elements. Once finished, a run in the rain gives back a sense of satisfaction much bigger than the sum of its parts. Yes, only a run in the rain but a run that requires you to open the door and go for it while the rest of the world looks through sadly through the glass.

This weekend marks 3 weeks out from Detroit Free Press Marathon and Half Marathon. Many of you have a very long run on the schedule. If your run goes good, it will give you confidence, if your run goes bad, just be glad you got the bad run out of the way before the race! One last plug for the Running Fit training run on Hines Dr. 8 AM start from Nankin Mills on Saturday. Run up to 20 traffic free miles. Enter at Runningfit.com (Click here for the exact web page) or pay a couple bucks more and just show up to run. The run is sponsored by The Leukemia & Lymphoma Society and their Team In Training program. Go Team!

For those of you who need to release your inner hippie, join me this weekend at Run Woodstock. 3 days of peace, love, running and a badly needed escape from reality. Even if you can only come out for a few hours, the music and miles will free your soul. Check out the fun at www.runwoodstock.com

If thats not enough Running Fit run plugs for you, The Big House Big Heart 5K and 10K are a week from Sunday on Oct. 4th. This is a must do run to give back run with the greatest finish line ever! Be there! www.bighousebigheart.com

Run near the edge,
Randy Step, an obsessed runner, with heavy wet shoes.

September 16, 2009 - Running in all 4 seasons rocks!

Yo run gang,

I guess were heading into phase 2 of fall, since we seemed to have skipped summer. No complaints, the weather has been great for the active outdoor lifestyle (RUNNING!). Yes, I like extremes but not to worry, those days will come. Its time to fire up the headlamp and get out the reflective gear. When you have the right stuff, running in all 4 seasons rocks!

Its been a busy year here at the Fit. We moved our Novi store, our West Bloomfield store and this week, we moved the Ann Arbor world headquarters from its hidden industrial park location to 5700 Jackson Ave. just west of the Zeeb Rd. exit, across from Meijers. We bought an old church and recycled it into our new digs. Our builder begged us to tear it down and build new explaining the price would not be much different but it didnt seem right to put this 5,700 sq. ft. structure in a land fill. We did a major remodel and its beautiful. Now my builder keeps showing it off and agrees we made the right move. Ha. Were open but its a move in mess just now, well invite you all to a grand opening run soon!

With fall come the races. We added a 10K to the Big House Big Heart run in Ann Arbor. This is our monster of a charity event and its looking like we could have 12 to 14,000 runners toeing the line on Sunday October 4th! Finishing on the 50 yard line at the U of M big house is an awesome experience. A must on your fall race calendar. For those of you running Freep half or full marathon, this is the perfect event to sharpen your taper. Enter at www.bighousebigheart.com.

One more week to let my hair grow out! Check out www.runwoodstock.com. Come on out for music, the miles and to check out the Running Fit Micro Bus!

Peace, love and running,
Randy Step, an obsessed runner, getting high on fall mileage

September 9, 2009 - I hit what seemed like a barrier in progress.

Yo run gang,

Ive been running 5-7 days a week for 30 something years, pretty much major injury free (not pain free). That is to say, Ive not had a pain that required surgery or major medical intervention. Ive missed plenty of days of running due to some ache or pain but no injury that has caused any permanent damage (as far as I know). I truly believe running is a safe and positive life long activity. All my running pain has come from stupidity (Some of it well call lack of knowledge) and bullheadedness in training.

I can remember the first few months when I started running and how I hit what seemed like a barrier in progress. I could never run more than 25 miles per week without being sidelined with some new pain. About a year into my running I remember 40 miles per week seemed to be the maximum mileage I could not get passed without some new pain. A couple years later I was struggling with getting past 85 miles per week when it finally sunk in. Running was not the problem; it was how I put in the miles. I had finally realized I had learned how to run 25 then 40 then 85 miles per week with the body I had. I had learned what workouts I could or could not get away with. I learned when to run hard and when to take a day off. I learned to run 85 miles per week pain free and needed more information to get past this new plateau. The answer was my running form. A shorter stride with a quick cadence, more forward lean and not allowing my heel to strike the ground first, more, flat quick foot contact with the ground. This eliminated shock, overpronation and much of the motion of the knee. Do I still run into pain? Sure, but most often it comes from non running related stuff that effects my running, like being a weekend warrior in some other sport like volley ball, snow boarding, wake boarding or moving big stuff around in my garage And yes, stupidity and bull headedness in my running!

So, when injured, dont blame running or the running shoe companies, instead, look back at what you did to cause the pain, take time off to calm it down, and learn.

Run smart,
Randy Step, an obsessed runner, always learning

September 2, 2009 - Some of my running partners are embarrassed to run with me!

Yo run gang,

As a running store guy, I get to play with lots of cool new stuff and even more stuff that ends up being a waste of my time and a huge disappointment. Here are a couple gems from the rock pile.

- Im currently running with compression knee high socks and have also tried compression calf sleeves. Some of my running partners are embarrassed to run with me and say they look silly Just like when we first started wearing running tights ... now we all wear them! I believe compression is here to stay. We have a bunch of brands, stop in a check em out. Novi manager Rachel calls compression her cheating run clothing. The claims of compression: medically developed and scientifically proven to increase muscle response and performance and help blood return to the heart, I believe it And Im NOT cheating!

- My other new toys are Gomotion body mounted lighting. Im a night running junky, not to mention, the days are getting shorter and it will soon seem like its dark all the time. On my night trail runs I used to wear a headlamp on my head and one around my chest, I also carried a flash light. The Gomotion lights are chest mounted, very stable and now I only need one light and the night is mine!

Along with fun products come fun events! Only a week left until the Red Carpet Run, enter at www.redcarpetrun.com, my tux is ready! Theres less than a month before Run Woodstock, enter at www.runwoodstock.com.

Run like you mean it,
Randy Step, an obsessed runner who loves toys

August 26, 2009 - Some things in life are too cool to miss!

Yo run gang,

Are you taking your running to seriously, are you following a schedule that runs your life? This is a common feeling, especially when training for a marathon. Yes, when training for a long term goal it takes dedication and running must move up on the list of priorities but some things in life are too cool to miss! It helps me to remember training is more art than science and that if you look at 10 different training schedules you will see huge differences. All the schedules can get you to the goal, so the moral of the story is you can adjust the plan! You can split long runs into two runs on the same day, you can skip a long run to run a race, you can run extra miles one week and less the next, you can taper for a marathon 4 weeks, 3 weeks, 2 weeks or one week, got the picture? Lighten up, live it up, say yes to invitations to do cool stuff with friends, and adjust!

All that said, some of the very coolest stuff that comes up has running involved! Come join me at the Red Carpet Run at the new Running Fit West Bloomfield (The corner of Maple and Orchard Lake by Plum Market) in two weeks, Wednesday Night, September 9th. Grab an old suit or sexy dress and join us on the Red Carpet! Well run 5k and laugh and look at each other then finish and party back on the red carpet! If 5k does not fit your schedule, well run it twice or Ill change your schedule! You get a cool tux t-shirt, a Red Carpet Run champagne finishers glass, a chance to win big bling diamond age group awards and Puma will be giving away swag! Check out the fun website, www.redcarpetrun.com! OK, I really want you there to prove I have friends! Enter the discount code Obsessed and get in for $19! Offer good for 7 days so pass the word (Code good until 9PM on 9/2).

For those of you running a full or half marathon this fall, here are some good long opportunities (That you can adjust your schedule to fit in!).

The Running Fit training run with marked miles, aid stations and usually 400 or so runners, is the perfect marathon simulation. September 25th, Hines park, 3 weeks out from Detroit Freep Weekend: Click here for the information.

Runwoodstock.com This weekend of runs, also 3 weeks out from the Freep Weekend, is another way you can put in a high mileage weekend. Run the Hippy Half Marathon in the morning and the Trippin 10K that night! What an unforgettable way to get in 20 miles! For those of you training for a half marathon, or just want to see how many miles you can run in a day, run the Flower Power 5 Mile in the AM and Trippin 10K that night. Far out man!

The Labor Day 30K in Milford, Saturday September 5th. Lets see thats 18.6 miles. For those of you in Marathon mode, that should fit the schedule perfect! For more information go to www.laborday30k.com or call (248) 685-7580

Keep the runnin fun,
Randy Step, an obsessed runner not obsessing about the run schedule!

Running Fit has been supporting Girls on the Run for many years in S.E. Michigan and the Novi chapter is in need of volunteer coaches.

This fall Novi Parks is seeking about 12 Coaches for this great program that encourages positive emotional, social, mental, spiritual and physical development in girls grades 3-6 while training for a 5K Race. Practices take place after school for an hour and a half, two days a week for ten weeks. A onetime training session is provided for coaches, and a supplies box is provided for each program site. The program concludes with a 5k race on Sunday, November 22, 2009.

Coaches do not have to be runners themselves, just dedicated to encouraging the girls and working with them. If you are interested in learning more about becoming a Girls on the Run coach, please contact Susan Stevens at 248.347.0419 or This email address is being protected from spambots. You need JavaScript enabled to view it..

August 19, 2009 - Hows that for putting lipstick on a pig!

Yo run gang,

After a gap in the run schedule, from injury or just life getting in the way, getting back the fitness lost is hard work. The up side is that a short run is a tough workout, just think of the time you saved! When Im in shape, I have to run for an hour or more just to get the same beat up feeling I get in 15 minutes coming back. Being out of shape or just starting a run program is an efficient use of time. Hows that for putting lipstick on a pig!

I smell it in the air, cross country season is upon us. If you never have, go check out a local high school or college cross country meet. Run around the course and find the best route to follow the race. How can you beat it, a spectator sport that allows you to get your run in while watching! A tip: Follow the teams coach, around the course; they often know the best route to see the action.

Run or start to run again, Randy Step, an obsessed runner coming back from a bit of calf pain, done with my run with time left for a bike ride.

For those of you with kids on a team, we cross country nights are happening now at Running Fit! Come any date at any time between 4 and 9 PM.

Monday August 17th in West Bloomfield, Wednesday August 19th in Northville, Tuesday August 25th in Novi and on Thursday August 27th in Ann Arbor, this may be at our new warehouse store on Jackson, call 734-929-9022 before you head out.

August 12, 2009 - This wonderful life can turn south on a dime.

Yo run gang,

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

Next Wednesday is the final Dinosaur Sprint Triathlon of summer, T-Rex. A perfect first time triathlon to enter, watch or volunteer at. If you have not seen a transition area in action, come join us. Live music and midweek fun at the beach. Island Lake Recreation Area. Go to www.runtrextri.com

Cross Country time! Bring your CC runner to a Running Fit Cross Country night! Big discounts, free stuff and a great motivational night to kick off the season. See stores, dates and times below.

Race pick of the weekend, Sunday, August 16, a heart warming 5K & 10K family event at Oakland Community College, on the corner of I-696 and Orchard Lake Rd. In memory of Mary Anglea DiGiovanni and her remarkable spirit. Enter at http://www.angelsplace.com/Mary%20Angela%20Run/Mary%20Angela%20Run%20Cover%20Page.htm

Live, love, run,
Randy Step, an obsessed runner heading outside

Cross Country Nights: For those of you with cross country runners in the family (You lucky dogs!): Running Fit has a couple of cross country open house nights coming up with extra discounts and fun give-a-way items to keep your runner fired up! Come any date at any time between 4 and 9 PM.

Monday August 17th in West Bloomfield, Wednesday August 19th in Northville, Tuesday August 25th in Novi and on Thursday August 27th in Ann Arbor, this may be at our new warehouse store on Jackson, call 734-929-9022 before you head out.

August 5, 2009 - Invite (Trick!) a non running friend to enter a 5K with you.

Yo run gang,

Last week on vacation I had one of those magic days where my family all ran together in a 5K from beginning to end. Running truly is a gift, and one that we can share. Invite (Trick!) a non running friend to enter a 5K with you. Enter a race that has walkers and promise you will stay with them from beginning to end, walking, running, whatever. Explain that the intimidation of entering an event is a huge obstacle. One that they will realize DOES NOT EXIST once they enter and see its just people of every shape and age, walking, running, plodding and having fun! A simple 5K can be a catalyst in creating a life long runner.

To continue on that thread, I have the perfect event for you to share, and a chance to wear that little back dress! Im always looking for an excuse to wear my tux, so join me Wednesday, September 9th at the Red Carpet Run, a dress up run with Glitz, Glamour, Paparazzi and Star Treatment! Starting with a pre race strut around the Red Carpet to check out your fellow dashing dashers before the run. Finish on the Red Carpet where you will receive a custom finishers Champagne flute and party and dance the night away! Check out: www.redcarpetrun.com and trick, talk, your friends into the fun!

For those of you in Travers City this Friday, check out the sidewalk sale at Running Fit on Front Street! For the rest of us stuck downstate Get out and run!

Randy Step, an obsessed runner Thinking bad thoughts about a wardrobe malfunction at the Red Carpet Run!

July 29, 2009 - Tomorrows run will rock!

Yo run gang,

I make a point of writing the midweek mail just after I run, with the rush of fresh endorphins sparking the creative juices it seems to make sense. So, I just finished a terrible run, 6 miles that turned into 3 miles with a bad stomach and feeling like I have cotton shoved in my lungs. A horrid run on a beautiful day in the woods, at least I had the day going for me As I write this I realize Im happy I got out the door and got this run out of the way. I have this feeling that we have bad runs planted in our bodies and they must come out, like evil spirits. Tomorrows run will rock!

Im into my summer multi-sport mode, throwing in a bike ride or swim each day. When in multi-sport mode I realize my run obsession is part of an aerobic activity obsession, I just love the feeling of any long workout that goes well. Yes I like the speed of the bike and the thrill of open water swimming but these sports make me realize why I have such a powerful love for the sport of running. No fancy equipment, no travel to get to water, any weather, any time, just lace em up and Im out the door, instant gratification.

Swim, Bike, Run,
Randy Step, an obsessed runner, looking forward to tomorrow

7-22-09 - A chance to get in more running, reading and writing.

Yo run gang,

I'm headed off on vacation, a chance to get in more running, reading and writing. I leave you with some summer reading, a past account of my solo Alaska marathon that may inspire you to new goals and adventure. I hope to come back with a head full of fresh motivational thoughts to share with you down the road ahead.

Get out for a run,
Randy Step, an obsessed runner ... on holiday!

Going Solo - An Alaska Running Adventure
Life is not meant to be lived in moderation. With a middle of the road life comes a middle of the road existence. Stress is in the eyes of the stressed. What could be more stressful than to look back at the years and wonder ... what could I have done? Peace comes to those that already know that answer; they've done it! I believe life is meant to be lived out toward the edge. The proverbial edge is a personal point that is arrived at by means of your comfort zone. For some it might be an hour hike alone on trails in a state park, for others it might be a solo climb of a 20,000+ ft. peak in the Himalayans.

Without goals, my life seems to wander aimlessly. To stay fit and focused I need to be training for something. To keep my interest these goals must be out near the edge. Once the goal is set, all in life seems to fall in place. I eat, sleep, work, train and seem to be more organized when focused on a long-term goal.

Click here to read the rest of the story...

July 15, 2009 - Are you looking for some words of wisdom?

If you are looking for the Obsessed Runners words of wisdom, I apologize. He is still picking burrs out of his socks and laying on the calamine lotion from last weekends Dances With Dirt: Devils Lake in Baraboo Wisconsin. In the mean time I took the liberty of hacking into his laptop to bring you some real information from the other side of the Running Fit fence. Thats right were not just races, trails, mud, long runs, triathlons, beer relays, and aid stations. We still have to sell some shoes too. So the Head Goats partner formerly known as the Shoe Doctor (only our long time customers know that one) has some important news that will help everyone and get our economy back in the lead pack.

Read on:
Asics, Brooks, New Balance, Nike, Mizuno, Saucony, Puma, Adidas, and the rest of our vendors would call their legal department if we advertised the low prices we put on their products at our Ann Arbor Annual Art Fair Sale. We cant blame them, but this only happens once a year and when else could you find a $125.00 trainer for $49.99. We have over 500 pair of running shoes starting at $29.99. And if that isnt enough to get you to downtown Ann Arbor we also have our entire spring /summer apparel at 20% off and the winter apparel at 50% off! But wait theres more our entire regular stock of shoes are also marked 10 to 40 % off. It is a store wide sale starting Wednesday, but yep people come Tuesday and what are we going to do say no? We also hear there is some great art mixed in with all this retail.

Note: Running Fit West Bloomfield has moved! Come check out the new digs at 6623 Orchard Lake Road, on the SE corner of Maple and Orchard Lake, next to Plum Market.

Run Shop Run,
The Shoe Doctor